Scott Sonnon Threading Scorpion Bridge Progression. 16 minute Lifeguard Workout for a Chiseled Back and Shoulders. September 19, 2009 – 9:58 am Working as a lifeguard at University and on the Atlantic Ocean as a beach guard, I discovered that the specific challenges of swimming to save someone’s life differ from recreational swimming.
The following program addresses developing the tactical fitness critical for the range of motion strength to rescue others in marine based crises. But more than just the range of motion strength, my Lifeguard Workout involves flushing the body with nutrition to accelerate recovery and prevent pain and injuries. How does this happen? Basically, mobility is how you transport nutrition to the tissues of your body. Many fitness systems will strongly caution that if the nutrition component isn’t followed then the results may be greatly diminished… And yet the nutrition isn’t marketed heavily in the presentation, only as a sidebar adjunct. As a result, your cells remain addicted to burning sugars instead of fats. TACFIT Kickboxer 1C Workout Video. December 11, 2009 – 7:09 pm TACFIT Kickboxer 1C Workout Video Special thanks to CST Head Coach Mike Locke!
For Time, Compete 6 Rounds Non-Stop: 30 seconds Double Clubbell Swings (70lbs)5/5 Bulgarian Split Squat (185lbs)6X Hurdle Triple Jump (24″)5/5 Clubbell Cradle Drop Step (45lbs)5/5 Clubbell Extension Drop Step (15lbs)5/5 Clubbell Seonage Lunge (35lbs)5/5 Clubbell Cradle 1/4 Step-up (45lbs)30 seconds Lateral BOSU Step-up (Guard Block)30 seconds Speed Rope JumpR.E.S.E.T. Breathing to 65% of your maximum heart rate before the next round www.flowcoach.tv, TACFIT Grappler 1D Workout Video. December 16, 2009 – 3:12 pm.
TACFIT Fighter Core IV Circuit with Scott Sonnon. May 26, 2010 – 12:56 pm Special thanks to CST Head Coach Mike Locke.
Ultimate Mass Builder - Clubbell Barbarian Squat. December 2, 2010 – 5:01 pm One of my favorite exercises for building quick muscle is the heavy Clubbell Barbarian Squat.
Simply stated, it’s a full body complex which addresses the legs and glutes like a squat, the traps and back like a deadlift, the shoulders like a pull over and front raise, the arms like a curl and extension, and the core like a medball floor routine. Few things hit everything like the Barbarian Squat. I prefer this variation with arm lock as it crushes down on the core, since few humans that I’ve met even in world level strongman competitions can flag press and squat without using the core. Maybe one or two of those elite, but certainly not 99.99% of the population. Work the Barbarian into your program on your back or leg day if you’re into training body splits. You can even train it alone as a sole exercise. Double Density involves two short-duration work sessions in one work day separated by approx. 12 hours, with one full day of rest in between each work day. Ultimate Mass Builders: Big Wheel and 2H Mill. December 10, 2010 – 3:04 pm A strong core is more than merely 6 pack abs, but a tight corset (the transverse abdominus), cinched internal and external obliques, and responsive, guide-wires of the core’s “inner unit” (as well as a strong lower and mid back.)
One of the most effective exercises to develop a powerful, functional, attractive mid-section is through heavy Clubbell Big Wheels. The Big Wheel demands that you have a strong core-to-grip military press, so there is a dramatic impact on chest, shoulders and upper back as well. The Two Handed Mill is one of the most powerful weapons in the Clubbell arsenal in that it generates the greatest amount of torque and traction laterally. For anti-rotational strength of the core, shoulders, back and legs, few exercises stand aside this titan.
Ultimate Mass Builder - Bruiser Front Clean. December 6, 2010 – 2:09 pm For slapping on the muscle in short time, few exercises are as effective as the clean.
There are many variations of the clean, but they all involve rapid acceleration, or power. Ballistics differ from grinds in that they must pull fast, and in all cases weight-lifting related, must stop dead still. Unlike the barbell clean, which due to its diameter has a very small point of rotation, the Clubbell must rotate its entire length with a displaced center of mass far above the point of rotation - at the club’s “barrel.” This means that the core must be very tight to lock its rotation (toward your nose!) You must use your core, which is why I love this move so much for building mass. Ultimate Mass Builder - Bruiser Clubbell Push Press. December 7, 2010 – 3:02 pm Although I enjoy barbell, dumbbell and kettlebell push presses, for putting mass on fast, for my body type, the Bruiser Clubbell Push Press has few rivals.
In particular the leverage challenge of the heavy clubbell allows me to move safely from standing overhead press down to glute-to-heel squat and back again. Though the Bruiser only weight 45 actual pounds, due to the leverage disadvantage it ‘feels’ to the core like a 40-48 kilogram kettlebell overhead. We learn from neuro-science that the nervous system cannot differentiate between types of tension, it only knows tension or absence of it. We can use this to our advantage in that we have the option to not require hundreds of pounds of weighted barbell plates. While the true function of a push press involves whole-body recruitment, the locked-out pause in top position keys off an irradiation of muscle development throughout the body.
Clubbells. Interview_with_Scott_Sonnon_Part_2. Interview_with_Scott_Sonnon_Part_1. RMAX International. Scott Sonnon Paradise Wheel gymnastics. Scott Sonnon » Courses. YouTube. TACFIT Kickboxer 1D with Scott Sonnon. The TACFIT Experience with Aaron Cruz.