tag:blogger.com,1999:blog-54493073678491213462024-02-18T23:59:56.235-08:00New Braunfels Strength CoachMarcos Torreshttp://www.blogger.com/profile/14480927790699408260noreply@blogger.comBlogger5613tag:blogger.com,1999:blog-5449307367849121346.post-92203447223937519912013-07-13T06:58:00.000-07:002013-07-13T07:21:29.084-07:00Firefighter Physical Preparation Part 1<div><span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://www.nbstrengthcoach.com/2013/03/the-art-of-deload.html" target="_blank"><img alt=" photo eb1809f1-10d6-4651-b89d-ea8419ee56c9_zps428e340b.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/eb1809f1-10d6-4651-b89d-ea8419ee56c9_zps428e340b.jpg" /></a></b></span></div><span style="font-family: Georgia, Times New Roman, serif;"><b>It's been too long since my last entry, but trust me I've been grinding away at <a href="http://www.nbstrengthcoach.com/p/location.html" target="_blank">NB Strength Gym</a>. Recently my boy <a href="http://www.nbstrengthcoach.com/p/testimonials.html" target="_blank">Nick G</a> contacted me looking for some help on the physical portion of the firefighters exam. I know some firefighters and guys trying to become one, so I had no doubt that it would be strenuous.</b></span><br />
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</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://www.nbstrengthcoach.com/2012/12/jump-into-new-year.html" target="_blank"><img alt=" photo dee26925-102e-4ee9-bafe-5a473c295336_zps54e56e9c.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/dee26925-102e-4ee9-bafe-5a473c295336_zps54e56e9c.jpg" /></a></b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>The test consists of 8 Events completed in <u>10:20</u></b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Stair Climb</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Hose Drab</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Equipment Carry</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Ladder Raise</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Forcible Entry</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Search</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Rescue</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Ceiling Breach and Pull</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b><br />
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</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Nick got a hold of me on 4/15 with a deadline of 5/10/13. As you can see not much time, but I knew we could get it done. I wanted to increase strength in press, squat and pull. I also figured increasing mobility and range of motion couldn't hurt so we attacked some weak areas. To finish it up, work under time restrictions based mainly on odd objects would help us hit all the bases. Putting it all together we would work on flexibility, mobility, general body weight, core lift coupled with an auxiliary movement finished off with an odd object timed complex.</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b><br />
</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>1A) PVC Roll</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>1B) Lacrosse Ball on Scaps</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>2A) Push-up</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>2B) Band Pull-apart</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>3A) Push-up to Toe Touch</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>3B) Vest Bear Crawl</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>4A) Trap Bar Deadlift up to 3x5</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>4B) Sled Tug of War (Thick Rope)</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>As Many Rounds As Possible</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>5A) Farmers Walk</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>5B) Sledge Swings x5</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>5C) Push-up x 10</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>5D) BW Squat x 15</b></span></div><div><span style="font-family: Georgia, Times New Roman, serif;"><b><br />
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</div><div><span style="font-family: Georgia, Times New Roman, serif;"><b>Fortunately for us Nick attended a practice run on 4/29 and was able to bring back valuable information so I could make adjustments. Nick went to the practice and was able to complete the course but, we didn't like how much time we had left so we really cranked it up! Come back for Part 2 to see what changes we made. Until then</b></span><b style="font-family: Georgia, 'Times New Roman', serif;"> stop by <a href="http://www.facebook.com/nbstrengthcoach" target="_blank">NB Strength Coach Facebook</a> to see peeps hitting it hard.</b></div><b style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://www.facebook.com/nbstrengthcoach" target="_blank"><b><img alt="Photobucket" b="b" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/MTORRESDeadlift-1.jpg" /></b></a></b><b style="font-family: Georgia, 'Times New Roman', serif;"> </b><br />
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</b></span></div>Marcos Torreshttp://www.blogger.com/profile/14480927790699408260noreply@blogger.comtag:blogger.com,1999:blog-5449307367849121346.post-63896523852809181722013-03-27T04:52:00.000-07:002013-03-27T04:53:35.700-07:00The Art of the Deload<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.photobucket.com/user/nbstrengthcoach/media/b2de3823-043e-4448-a13c-f3ab972d273c_zpsc1ce477d.jpg.html" target="_blank"><img alt=" photo b2de3823-043e-4448-a13c-f3ab972d273c_zpsc1ce477d.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/b2de3823-043e-4448-a13c-f3ab972d273c_zpsc1ce477d.jpg" /></a></b></span><br />
<b style="font-family: Georgia, 'Times New Roman', serif;">Training has a different flow than most other aspects of your life. Some weeks you could squeeze and come up with a PR and other times everything is spot on but you're struggling. If you think going balls out 365, let me know how that goes. A break every couple of weeks will really help training in the long term. "But what should I do?" </b><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>First off, know that in order for this to work there should be a reduction in total work, reps, sets and exercises. Next, pick what tool to use. How about changing it the normal programming you have grown accustomed to?</b></span></div>
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<b style="font-family: Georgia, 'Times New Roman', serif;">I like to choose between body weight, barbell, kettlebells, sandbag, and bands. After stretching which one I will used I decided on an easy to follow set and rep scheme. Recently I've been using how ever many sets it takes to get to 100 reps. Sometimes I will get 1 set of 100 reps and not drop the weight until it's done for that particular exercise. </b><br />
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<b style="font-family: Georgia, 'Times New Roman', serif;"><u>Bodyweight</u></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>One of the best places to start since it often requires no equipment is body weight. This gives you an awareness of how the body moves and show weak areas. Obviously basic movements work best focusing on squat, lunge, push up, handstand push up, dip, chin. 1 set of a 100 reps might be pretty tough on some of these so breaking up the 100 will still give you a challenge. </b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Bands</u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><b>To me the next logical progression is to add resistance to a body weight movement. Besides adding a vest, bands are a great way to increase the intensity. Use upper and lower body exercises and if you have something to choke the band around face pulls, flyes, pull throughs, can be added for variety. I like to choose 5 Upper and 5 Lower and try do 100 non-stop reps of each. My favorites are overhead press, squat, push up, good-morning, face pull, pull through, tricep extension, hamstring curl, hammer curl, and deadlift.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u><a href="http://s888.photobucket.com/user/nbstrengthcoach/media/a4ed66e0-11be-4c0e-8f28-0e64442a6c9b_zps7080c1e5.jpg.html" target="_blank"><img alt=" photo a4ed66e0-11be-4c0e-8f28-0e64442a6c9b_zps7080c1e5.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/a4ed66e0-11be-4c0e-8f28-0e64442a6c9b_zps7080c1e5.jpg" /></a></u></b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Barbell</u></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Sometimes nothing is better than cold steel on your back or in your hand. This type of deload is probably the most popular because of all the barbell exercises that are out there. Again, stick to the basics, use upper and lower and have a routine that will be easy to move from lift to lift. No weight just an empty bar that should weigh 45 lbs. You can easily string together a great deload at the gym with and empty bar or if you don't want to make the trip buy an old one from Craigslist. Find you some space outside and get it in.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><u>Sandbag</u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><b>As you can see we are slowly progressing to more difficult implements. The one I use for a Deload is a 50 pound bag that I show you how to make <a href="http://www.nbstrengthcoach.com/2012/01/how-to-make-sandbag.html" target="_blank">here</a> for less than a couple of $. Again, basic movements are best here with a good mix of upper and lower body movements. My recommendation is a 100 reps and take a break in set but don't put down the weight the bag lends itself to Squats, Press, Goodmorning, Curls, Lunges, Shrugs, RDL and pretty much anything else you can think of.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.photobucket.com/user/nbstrengthcoach/media/ceda4c81-5772-45c5-8b1c-a71f9b52eb19_zpsd9c9a29d.jpg.html" target="_blank"><img alt=" photo ceda4c81-5772-45c5-8b1c-a71f9b52eb19_zpsd9c9a29d.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/ceda4c81-5772-45c5-8b1c-a71f9b52eb19_zpsd9c9a29d.jpg" /></a></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><b><u><a href="http://www.nbstrengthcoach.com/2010/12/mike-mahler-kettlebell-seminar-review.html" target="_blank">Kettlebell</a></u></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><b>Probably the toughest of all version of my Deload because if you haven't done kettlebells a 44lb is a good weight for high rep work. Also since everyone might not have access I leave this one last. There are plenty of movements to do and some of the basics that you would've done with the other pieces of equipment feel a little bit different due to the KB's center of gravity and how it moves through space. Regardless, I think not using them is a mistake because it is a new stimulus. Some of the traditional <a href="http://www.nbstrengthcoach.com/2010/12/mike-mahler-kettlebell-seminar-review.html" target="_blank">Kettlebell exercises</a> like Swings, Cleans and Snatch will be pretty rough for a 100 rep non-stop set so use some common sense and break it up. If not your hands might get broken up for you. Go with some basics movements like Goblet Squat, Lunge, RDL, Press and add some KB moves like Swings.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Sometimes easier parts of training can be overwhelming. Most people approach the situation of "reduce </b></span><b style="font-family: Georgia, 'Times New Roman', serif;">total work, reps, sets and exercises" with panic. What do I do? If I pick wrong, will I lose my gains? Where do I start? I've never used that? And on and on. Now just pick any of the above piece of equipment and find a set/rep scheme and go at it. </b><b style="font-family: Georgia, 'Times New Roman', serif;">Have anything to add? Make sure you stop by <a href="http://www.facebook.com/nbstrengthcoach" target="_blank">NB Strength Coach Facebook</a> to jump in.</b><br />
<b style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://www.facebook.com/nbstrengthcoach" target="_blank"><b><img alt="Photobucket" b="b" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/MTORRESDeadlift-1.jpg" /></b></a></b><b style="font-family: Georgia, 'Times New Roman', serif;"> </b></div>
Marcos Torreshttp://www.blogger.com/profile/14480927790699408260noreply@blogger.comtag:blogger.com,1999:blog-5449307367849121346.post-71678998680808911552013-03-12T07:39:00.001-07:002013-03-12T07:46:32.135-07:001 Year and Counting...<div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Today is a special day my friends. It's been 1 year since filing the DBA and opening up the gym of NB Strength Coach. The time spent in the gym has been awesome and some good friends have come through those doors to get stronger than ever.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Now is the time to thank my supporters and those who trust me with their physical fitness.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.beta.photobucket.com/user/nbstrengthcoach/media/781ffc62-860f-4314-b82c-d9cbb9b69f80_zps5b6af136.jpg.html" target="_blank"><img alt=" photo 781ffc62-860f-4314-b82c-d9cbb9b69f80_zps5b6af136.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/781ffc62-860f-4314-b82c-d9cbb9b69f80_zps5b6af136.jpg" /></a></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Big Lou and I have been lifting for along time. Not only is he my brother but he is the first to go through all the training I put out as he is my partner. He's been there to training no matter what and enjoy the time we spend in the gym.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Raelyn is one of the original trainees. I've been lucky enough to train her since the before the start of her 7th grade year and have seen her get stronger than most guys. Her work ethic has allowed her to be able to play volleyball with girls much older than her and dominate. I expect nothing but big things from her.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.beta.photobucket.com/user/nbstrengthcoach/media/9685e362-38e1-41a5-8a40-efc49ba5c74b_zps7c517428.jpg.html" target="_blank"><img alt=" photo 9685e362-38e1-41a5-8a40-efc49ba5c74b_zps7c517428.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/9685e362-38e1-41a5-8a40-efc49ba5c74b_zps7c517428.jpg" /></a></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>When I first started training, I only wanted to work with current athletes. I thought they would be motivated and could do advanced movements with them. One weekend I decided to have a Free Session for anyone and Johnny jumped all over it. This opened up my vision to Ex-Athletes who had the drive for new challenges. Johnny has been coming for a while and is constantly making improvements.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.beta.photobucket.com/user/nbstrengthcoach/media/94378835-b26b-4f23-bbd0-b25dac5b3367_zps24ec1473.jpg.html" target="_blank"><img alt=" photo 94378835-b26b-4f23-bbd0-b25dac5b3367_zps24ec1473.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/94378835-b26b-4f23-bbd0-b25dac5b3367_zps24ec1473.jpg" /></a></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Nick also stepped out on a limb one day and showed up to a Free Session Saturday. He had been lifting on his own but the intensity wasn't there. As a fellow Unicorn Alum I knew he had it in him. It was a rough start adapting to the new routine but he took it head on building his Deadlift max up to 465.</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b><a href="http://s888.beta.photobucket.com/user/nbstrengthcoach/media/ef155047-8019-4283-80d5-d8c1fcf4408e_zpsac92c5b8.jpg.html" target="_blank"><img alt=" photo ef155047-8019-4283-80d5-d8c1fcf4408e_zpsac92c5b8.jpg" border="0" src="http://i888.photobucket.com/albums/ac88/nbstrengthcoach/ef155047-8019-4283-80d5-d8c1fcf4408e_zpsac92c5b8.jpg" /></a></b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>I would also like to thank my beautiful wife for allowing me to spend time with the people that walk into my gym. Without her this isn't possible.</b></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><b>And anyone else I missed because in reality this post would take up so many pages shouting out everyone. Thanks</b></span><br />
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Marcos Torreshttp://www.blogger.com/profile/14480927790699408260noreply@blogger.com