Posts Tagged ‘superset’


Feeling very good. 2 days and can add the chicken and fish into the mix. Started green food supplements today which are a great source of vitamins, minerals antioxidants and actually protein. Still knocking down the fruits and veggies only w/ 3 SP Complete shakes per day and plenty of water.
Im in the groove now! Getting creative w/ my fruits and veggies. Blender and frozen fruit for smoothies at work is awesome!
Still loving the sweet potatoes w/ 1/2 cup brown rice and some cinnamon as my staple. Put together artichoke hearts, red onion, blk olives and red peppers w/ a bit of balsalmic vinegarette as tasty dish.
Todays workout consisted of :
Superset : 1.) DB clean to overhead press 8x each arm w/ squat thrust jump pull ups x 10 for 3 sets
2.) Barbel forward press alt x 20 w/ Single leg deadlift w/ 2 KB 10x each leg for 3 sets
Finished off w/ couple sets standing calve raises and called it a day
Followed that off w/ monster smoothie w/ protein, frozen fruit and cleanse powder then hit the showers.
Had great energy today w/ workout
Energy throughout purificaton has been very high. Maintaining weight give or take a pound or two.

Her is a great post from my good friend Adam Brush, top trainer at the Institute for Human Performance and Five Tool Baseball.

There’s no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.

To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.

SUPERSET

1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.

 

 

 

 

 

1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.

 

 
In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A “high to low” cable row
Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.

Out train the game!

Posted by AB at 5:40 PM