“Drawing In”: Draw your own conclusions

At Hybrid Fitness, when it comes to program design, exercise selection etc, we try to base what we do on TRUTH not TRENDS.

Unfortunately the fitness industry is full of myths, misinformation, half truths and just plain bad science. Case in point, the “Drawing in” maneuver, has been recommended by some of the leading “fitness experts” for quite some time now. The theory is that “drawing in” is an important concept to help individuals learn to activate deep abdominal muscles while training.

I have never recommended that people draw in. I know my anatomy and recognized two things wrong with the idea right away.

1. For the most part the transverse abdominis is not truly under 100% conscious control.

2. “Drawing in” can cause an inherent structural weakness due to the nature of the movement.

Instead I have always told folks if they want to activate their “ABS” to brace as if expecting to be “punched in the gut”. Better yet recognize that if you are relatively normal and healthy that the system will take care of itself naturally bracing to match the demands placed on it.

If you are a trainer or coach you may regularly teach people to “draw in”. If you are an athlete or work with a trainer, you may have been taught to do this. Either way I suggest you check out this interesting article on one of the most pervasive trends in the Fitness Industry and then, draw your own conclusions.

http://tinyurl.com/l4hza4

PAU for NOW

TAKU

www.hybridfitness.tv

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Hybrid Fitness at IHRSA Episode 11 – Exerbotics (w/ VIDEO)

Hey Everyone:

This is a another episode from our adventures at IHRSA 2009 in San Francisco a couple months ago.  We stopped by the Exerbotics booth with no prior exposure to the company or their equipment.  It was all totally new to us.

What we found turned out to be pretty much the best strength equipment we’ve ever tried.  The Exerbotics line is all computer controlled and minimally built.  It’s very streamline and the computer interface is totally user friendly.

In a nutshell, the Exerbotics equipment MAXIMALLY works both the concentric and eccentric ranges on every single repetition. What you end up with is an extremely effective workout in very little time.  They are the apex of efficiency.  Check out the video and see what we mean.  The background noise and my “guerrilla” shooting style made it a bit tough, but you’ll get the idea.

I urge everyone to give this equipment a try if you get the chance.

Keep training hard!

Jason
www.hybridfitness.tv

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Exerbotics in Muscle & Fitness

Hey Everyone:

Just a quick note to bring an article to your attention.  Muscle and Fitness recently did a review on a bunch of new equipment that debuted at IHRSA 2009 a couple months ago.  Amazingly, they reviewed almost all of the same stuff we did…except we did it first!

Anyhow, the line of strength equipment from Exerbotics was very well liked.  Muscle and Fitness went so far as to call it the “gym of the future”.  It’s unlikely that many of you have tried any of the Exerbotics pieces, considering they just came out, but if you get the chance, I highly suggest you give them a shot.  Be prepared to blown away at the effectiveness of the line.  The whole Exerbotics team was very hospitable -they let us hang out for a long time and try all the pieces.  We were totally blown away by the effectiveness of the equipment and yes, the next couple days we were sore as hell.

I’ll be posting a video of a small block of time we spent trying out the Exerbotics stuff.

In the meantime, here’s the article from M&F.

Be on the lookout for the video which I’ll post a bit later today.  You can see all of the other IHRSA 2009 videos on Hybrid’s YouTube Channel.

Keep training hard!

Jason
www.hybridfitness.tv

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J.C. Santana Leg Crank Circuit (VIDEO)

Here’s a video we shot recently detailing the Leg Crank circuit by Juan Carlos Santana.  In my opinion, this is one of the best leg circuits ever.  I’ve used it to put power, strength and endurance on basketball players, LaCrosse players, soccer players, runners and countless average joes and jills.

If you haven’t tried it, give it a run and see what you think.  If it’s way too easy, grab a medicine ball and try again.  If that’s too easy, grab a weighted vest.  If that’s too easy, remember the goal is to get the entire series done in under 90 seconds.  If, after all of that, it’s still too easy, it means you’re lying.  Guaranteed.

Try it and comment on your stats.  Starting weight, extra resistance poundage (if any) and total time.

Good luck.  Keep training hard.

Jason
www.hybridfitness.tv

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Welcome to Matt “Wiggy” Wiggins

Hey Everyone:

Just a quick note to introduce you to a good friend of ours, Matt Wiggins.  Matt is the founder of WorkingClassFitness.com.  He’s been in the fitness industry for a long time, has authored countless articles for multiple fitness and athletic sites, spent time time in Iraq as a government contractor and is an all-around cool guy.  ‘Nuff said.

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His site is loaded with free articles & workouts and he’s put together some killer training programs for strength, conditioning, MMA, etc. using dumbbells, sandbags, kettlebells….all the good stuff.  Check it out when you get a chance.

Keep training hard.
Jason
www.hybridfitness.tv

Poor Man’s Pulling Sled

Hi Everyone:

Pulling sleds can be a great training tool for strength, stamina, conditioning, etc. and they make an awesome tool for short duration intervals.  As you know, at Hybrid Fitness we’re huge fans of interval training for boosting fat loss and skyrocketing your endurance.  When you don’t have a lot of room, sleds easily provide enough resistance to be able to do all your training in a very short distance.   Personally, I use them quite often when training fire fighters and we never have to venture beyond the station parking lot to train.

Unfortunately, most sleds that you can purchase from fitness retailers online are both expensive and bulky.  The sheer size of most sleds makes them very tough to store and transport.  In addition, they’re designed to be used with standard Olympic-sized weight plates, which you buy separately.

I found a very simple, very cheap solution that requires virtually zero additional work or expense.  One of the other key features is that I can load it up with sandbags, rocks, another person….whatever I have handy.  The nice thing about using sandbags is that I can run my clients through various circuits and everything they need is right there.  They can use the sled for a particular exercise, then grab the sandbags off of it for lunges, swings, squats, tosses or anything else the program calls for.  When they’re finished, the bag goes back on the sled and the fun continues.

The video below details my “Poor Man’s Pulling Sled”.  Concrete walls and a small training space isn’t the best for recording audio so apologies in advance if you have any trouble hearing.

Thanks for watching.  Keep training hard.

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Jason
www.hybridfitness.tv

H.I.T Total Body Strength (Video)

Hi Everyone:

Here’s a quick video for you with Taku demonstrating a total-body High Intensity Training (H.I.T.) Circuit.  The weights have been lowered for deomstration purposes, but Taku provides details on the proper rep range.

We recenly completed a big video shoot with lots of different clips covering lots of different movements, exercises, training tips, etc.   We post them to YouTube, Vimeo, Viddler, etc. so I would suggest you subscribe to our blog’s RSS feed (upper left corner of the site) or use the link below to subscribe to our YouTube channel to make sure you don’t miss any of them.

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Thanks for watching – keep training hard!
Jason
www.hybridfitness.tv