The date is set for a great show in Fort Pierce, Fl. Samson S&C will be hosting its first annual strongman show at Cowboys in Ft. Pierce. There will great competition as some of the best amateurs from around the country will be competing for a spot in Nationals and cash prizes. There will tons of free stuff handed out, along with the BSN girls there to hand out free supplements. I hope you all can make it to watch and if you want to compete and push yourself to the limits then fill out the entry form and get in the gym and get ready. This is absolutely FREE to watch!! Don't miss out. Here are the events and weight classes:
Heavy 231 and Up
Middle 231-200
Light 200 and under
Master Open
Novice Open
Teen Open
Event 1 Log C&P every rep 60secs- Belt, sleeves, and wraps allowed
Hvy-260lbs
Mid-220lbs
Masters, Nov, Und 200- 200lbs
Teen-180lbs
Event 2 Last man standing deadlift- Suit, belt, and wraps allowed
Hvy-635lbs
Mid- 545lbs
Mas, Nov, Und 200- 455lbs
Teen 405lbs
20lbs jumps
Event 3 100’ Farmers/ 50’ Prowler Medley 75secs- No straps
Hvy- 315 Farmers/ 4 plates per side prowler
Mid-260 farmers/ 3 plates per side prowler
Mas, Nov, Und 200- 220 farmers/ 2 plates per side prowler
Teen- 200 farmers/ 1 Plate per side prowler
Event 4 Tire Flip 60’ 60secs
Hvy- 950lbs
Mid- 750lbs
Mas, Nov, Under 200, Teen- 550lbs
Event 5 Stones Over 50” Yoke 60secs
Hvy- 340lbs
Mid- 280lbs
Mas, Nov, Und 200, Teen - 240lbs
Awards- Trophie or plaque for 1st- Medals for 2nd and 3rd
Hvy & Mid- 1st-$200-2nd $100
Mas, Nov, Und. 200- 1st- $100- 2nd-$50
Weigh ins- Will be held the day before also from 10 a.m.-6 p.m. at my gym located at:
2127 NW Settle Ave.
Port St. Lucie, Fl. 34984
Here is where you can go for an entry form:
http://www.nastrongmaninc.com/pdf/entries/samson.pdf
Friday, May 21, 2010
Monday, May 17, 2010
Push Through the Wall
Q: Hey coach, my name is Justin and I have a serious problem with getting stuck at the bottom of my bench and deadlift. What should I do to break through this wall?
A: Justin, you have a common problem that I see on a daily basis. When a guy comes into my gym with this problem, we immediately asses his strength and if he is strong at lockout and weak at the bottom, like you are we start to incorporate speed days. You can do this with a bunch of different exercise. You can use plyometrics, med ball throws, bands, and chains. The bands and chains work with an athlete's natural strength curve, which means as you lower it the weight gets lighter, which is were you are the weakest and as you press the weight it gets heavier, which is were you are your strongest. You have to fight through the tension of the bands and the chains. By fighting through this it will help you increase you speed and fight through your sticking point. You can also incorporate med ball throws using lighter weight and exploding out with it as fast as possible which will increase your rate of force development. The same goes for plyometrics. Make sure to add in a speed day to your routine and incorporate one of these things in certain micro cycles. Try it for 3 to 4 week cycles and see were it takes you. Here is an example of a speed bench press with bands and some med ball chest passes.
A: Justin, you have a common problem that I see on a daily basis. When a guy comes into my gym with this problem, we immediately asses his strength and if he is strong at lockout and weak at the bottom, like you are we start to incorporate speed days. You can do this with a bunch of different exercise. You can use plyometrics, med ball throws, bands, and chains. The bands and chains work with an athlete's natural strength curve, which means as you lower it the weight gets lighter, which is were you are the weakest and as you press the weight it gets heavier, which is were you are your strongest. You have to fight through the tension of the bands and the chains. By fighting through this it will help you increase you speed and fight through your sticking point. You can also incorporate med ball throws using lighter weight and exploding out with it as fast as possible which will increase your rate of force development. The same goes for plyometrics. Make sure to add in a speed day to your routine and incorporate one of these things in certain micro cycles. Try it for 3 to 4 week cycles and see were it takes you. Here is an example of a speed bench press with bands and some med ball chest passes.
Saturday, May 15, 2010
Out Here Grinding
Here is a breakdown of our football players workout.
Vertical Testing 5x2
Kneeling Jumps w/ Med Ball into Chest Pass 10x
Mountain Climber Sprints 10x
Step Ups w/ Knee Lift 3x10
Back Extension into GHR 4x10-15
Leg Rasies w/ Band 3x10
Med Ball Ab Circuit 3x10
Want to learn more about what we do feel free to email me and ask questions or just sign up and get the best training in Florida period.
Monday, May 10, 2010
Lock It Out
When it comes to life you either get it or you don't and if you get it than your life will change for the best and if you don't your life will suffer. Life is a huge chess game were every move counts, except in life you can't afford to lose. So it all comes down to figuring out where you are in life and how to get where you want to go. If you are content with your life then you just don't get it. You should always be looking to improve because that is what makes life fun. Figure out your imperfections and conquer them everyday.
Weight lifting is no different. You should always be trying to better your lifts whether it is for sport or for profession. Today I am going to go over a few exercise that has helped to take my deadlift from 455lbs to 585lbs in just one year.
In a deadlift you either are strong at lockout or you are fast at the start. Speed or Strength, it is up to you to figure it out. I have always been weak at my lock out and the best exercises I have found for this is Farmer Deadlifts, Deadlifts w/ Bands, Rack Pulls, GHR, and Good Mornings. These have all helped tremdousoly with my deadlift. I am going to focus on two for right now and will break down the other ones at a later date.
Farmer deadlifts are pretty plain and simple you will have a high pull that mimics a deadlift, so all the focus will be on popping your hips through. Remember to treat it like a regular deadlift. You will have your shoulder blades pinch tight, chest up, and griping the bar as tight as possible. Take a deep breath through your diaphragm and drive through your heels. Once the lift starts to go up remember to spread the floor with your feet and drive your knees out. Here is a video of what I am talking about.
The next exercise that has been a tremendous tool for my lockout has been the GHR. This is the only posterior chain machine that allows you to work the gastrocnemius, hamstrings, and glutes all in one movement. Doing this every lower body work out has brought my deadlift up and there is no end in sight. I will go high rep range one day a week and add band or weights and lower my reps to 10-12 reps on the other day here is a video of band glute ham rasies.
Weight lifting is no different. You should always be trying to better your lifts whether it is for sport or for profession. Today I am going to go over a few exercise that has helped to take my deadlift from 455lbs to 585lbs in just one year.
In a deadlift you either are strong at lockout or you are fast at the start. Speed or Strength, it is up to you to figure it out. I have always been weak at my lock out and the best exercises I have found for this is Farmer Deadlifts, Deadlifts w/ Bands, Rack Pulls, GHR, and Good Mornings. These have all helped tremdousoly with my deadlift. I am going to focus on two for right now and will break down the other ones at a later date.
Farmer deadlifts are pretty plain and simple you will have a high pull that mimics a deadlift, so all the focus will be on popping your hips through. Remember to treat it like a regular deadlift. You will have your shoulder blades pinch tight, chest up, and griping the bar as tight as possible. Take a deep breath through your diaphragm and drive through your heels. Once the lift starts to go up remember to spread the floor with your feet and drive your knees out. Here is a video of what I am talking about.
The next exercise that has been a tremendous tool for my lockout has been the GHR. This is the only posterior chain machine that allows you to work the gastrocnemius, hamstrings, and glutes all in one movement. Doing this every lower body work out has brought my deadlift up and there is no end in sight. I will go high rep range one day a week and add band or weights and lower my reps to 10-12 reps on the other day here is a video of band glute ham rasies.
Thursday, May 6, 2010
Another One Bites the Dust
FSU bound running back hit an incredible 500lbs Squat today, smashing another record at Samson's. Be on the look out for this kid, he is going to tear up at the next level. Check him out.
Tuesday, May 4, 2010
Top 10 Ways to Increase your Squat
Squats
1. This is the meat and potatoes of any successful athlete, so treat them that way. If you don’t squat than you will never get faster, point blank. Here are some pointers that will help you correctly teach your athletes how to squat.
2. When setting up under the bar have your athletes treat it as if they were going to squat it. Have them stay tight, elbows bent in, and to really squeeze their shoulder blades together to give the bar something to rest on.
1. This is the meat and potatoes of any successful athlete, so treat them that way. If you don’t squat than you will never get faster, point blank. Here are some pointers that will help you correctly teach your athletes how to squat.
2. When setting up under the bar have your athletes treat it as if they were going to squat it. Have them stay tight, elbows bent in, and to really squeeze their shoulder blades together to give the bar something to rest on.
3. Grip the bar as tight as possible
4. Stay fixated on one point with your eyes. This point is straight ahead.
5. Unrack it cleanly and get set in as few steps as possible.
6. On the way down try and spread the floor with your feet by pushing your knees out. You do this on the way up as well.
7. Keep your back arched and have your athletes really try and arch up on the way up this will force you chest up.
8. Control the weight down and explode up as fast as humanly possible.
9. Blow your abs out the whole lift this will help stabilize your lumbar.
10. On the way up try and drive your elbows under the bar, this will help keep your chest up as well.
Sunday, May 2, 2010
Client of the Month
I am going to start adding this in every month to show my appreciation for the hard work that Samson's athletes put in everyday and how much they have progressed ever since starting. The first person to be mentioned is Lisa C. who came to our gym about three months ago and has made amazing progress ever since. She came to me a few months after having her baby boy Hayden and has been determined to lose the weight and tone up since the first day we met. When we first tested her she was doing the trap bar deadlift exercise with 80lbs for 5 reps, just last week she hit 175lbs for 5 reps. at a bodyweight of only 107lbs. She has never missed a day at the gym and comes to our boot camps religiously and it has paid off. We have met all of her initial goals and as expected we have set loftier ones that she will surpass real soon. Take a look at what she has done and ask yourself are you doing what it takes to reach your goals.
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