So you guys like birthday-palooza week, huh?
Of course you do – my readers are smart.
Obviously. As you are HERE.
Today, we have a workout and a giveaway. I have to make you do some work for the giveaway, so we’ll do Tuesday Trainer FIRST!
The theme for this week’s Tuesday Trainer is REACTIVE TRAINING!
What IS Reactive Training?
Reactive Training: Exercises that use QUICK, POWERFUL movements involving an eccentric contraction immediately followed by an explosive concentric contraction. – NASM
Why should I do Reactive Training (RT)?
No matter the population or the activity, one’s ability to react and generate force quickly is crucial to overall function and safety during movement. Reactive/power training can enhance one’s ability to stabilize while moving, slow down and/or stop, and produce forces at speeds that are functionally applicable to the tasks at hand. – NASM
Essentially, when we train for power and agility, we build up our muscles (and muscle memory) to perform powerfully and with speed OUTSIDE of the gym! This is functional fitness. Being able to quickly catch a falling toddler. Or sprint after a runaway cart at the grocery store.
And if you take my Bootcamp classes, this is why we flip tires. Explosive, power movements are huge calorie burners!!!
How often should I train for Power?
No more than 3 times per week on non-consecutive days! Your CNS needs that amount of time to rest between explosive workouts! For program design, you can either create an entire RT workout, or simply add one or two reactive exercises into your strength training regimen.
Who should do Reactive Training?
Anyone. But there is a systematic approach to Reactive Training (RT). I wouldn’t train a 65 year old woman the same as a 25 year old male athlete. Both NEED Reactive Training, but in different ways. There are various exercise progressions that have to be made, first starting with stabilization for RT and slowly moving to Power RT.
**Disclaimer – Perform this workout at your own risk! Do not attempt any of the exercises if you are unfamiliar with the proper technique. Doing so may result in injury. Use your best judgment.**
Squat with Medicine Ball Throw – ME
Jump Lunges – Kristin, eathealthybehappylivewell
Explosive RB Push Press – Tamara, fitknitchick
“Froggies” – Plank to Frog Jump – Lindsay, cottercrunch
Lateral Jump Lunges – Bonnie, lifetothefull
Squat Jumps – Becki, fightingforwellness (first TT – give her a warm welcome!)
A special thanks to everyone who submitted!! Come back Thursday for next week’s theme!
Birthday-Palooza GIVEAWAY TIME!!
For today’s giveaway, I’m featuring a company that holds such a dear spot in my heart. CHOBANI.
As most of you know, Chobani was the OFFICIAL sponsor of the Blend 2012, so I had the (great) pleasure of working very closely with them to orchestrate that event. But did you know that Chobani was actually MY first giveaway win? And did you know that THAT giveaway win was a great catalyst in me starting this blog?
Quick story: A little over a year ago, Janetha hosted a Chobani giveaway and I won!
The crappy picture (with a flash, I might add) that I took of my winnings.
It was during this process (of giving her my address and such) that Janetha and I began our friendship (something I cherish!). It was also during this time that I fell in love with Chobani!
My kids are Chobani Champions models. Chobani sends me fun stuff. The Chobani team makes a point of getting to know you. I love them.
I could go on and on, but basically, I (heart) Chobani!
Chobani loves me back and they’re giving away TWO prize packs to prove it.
TWO winners will receive a CUSTOM case of Chobani + some Chobani Champions! Cool beans!
Giveaway runs through Friday night – winners announced Saturday! Best of luck, friends!