It's time for this week's random strength and conditioning and nutrition tips from Greg Robins:
1. Use a kettlebell to off-set load 1-arm TRX rows.
The TRX (and other suspension trainers) are a great tool for any kind of training. They offer closed-chain horizontal rowing options, which for a long time were only doable by using a barbell inside the power rack.
The only downside is that after some time people’s body weight becomes a bit to easy. We got past that with some of the options Eric mentioned in 10 Ways to Progress Inverted Rows.
With the 1-arm variation, body weight is enough of a challenge to the row portion. However, challenging the rotational stability aspect of the row, while still working at an angle that is doable for the working arm, may take some external loading. Check out this quick fix:
2. Use avocado oil for a change of pace in the kitchen.
Recently, one of our bootcamp clients was nice enough to give me a bottle of avocado oil as a gift for the holidays.
Funny story: it was wrapped tightly and kept its shape; in fact, I thought it was a bottle of scotch! Oh well, maybe next year…
I’ve been using it in the kitchen, and I love it! It’s definitely worth trying out as another option to complement mainstays like coconut and olive oil. And, in addition to tasting great, it offers some other really great benefits.
For starters, it boasts a really high cooking temperature – over 500 degrees to be exact. It’s also got a solid fatty acid composition, which is great news for our cardiovascular system. Lastly, it not only boasts a ton of antioxidants itself, but actually helps absorption of nutrients in other foods as well. In fact, this study showed that adding avocado oil to a salad boosted carotenoid absorption up to 400%!
3. Watch out for this mistake with reverse lunge technique.
At Cressey Performance, reverse lunge varietions are staples in our programming. Reverse lunges offer a great single leg exercise that is more hip dominant, and often time knee friendly, than the forward and walking lunge variations. A big reason for this is the fact that it’s less decelerative in nature – unless, of course, you make the mistake I outline below:
4. Consider this approach to integrating heart rate variability (HRV) data into your training.
A few months ago I began charting my HRV scores using the BioForce technology from Joel Jameison.
I know a lot of folks are talking about using the data to help them maximize their training. Here is what I did, and I think it’s a solid approach for others to try as well.
I decided to record my HRV scores, but not act on them for the first three months I used the application. I wanted to chart the data alongside my training, which for the most part stays organizationally the same year-round. I use block periodization to train for powerlifting meets. Over the course of about 20 weeks, I go through longer periods of loading at lower intensities, medium periods at higher intensities, and shorter periods at very high intensities.
As it stood, I would stay in the first block for four weeks, second for three, and third for two.
I noticed that my HRV scores were high enough to train at full intensity each of my three training days in the first block, all four weeks. However in the second block, I was not fully recovered going into my third week. Moreover, I was also not fully recovered moving into my second week of the last block.
I didn’t change my approach this go-round. Instead, I plan next cycle to load the first block all four weeks, split the second block into two 2-week loading phases, and the third block into two 1-week loading phases.
If you were about to begin using HRV I would recommend the same approach. If your training was productive already, as mine was, chart HRV scores alongside what you normally do, but don’t change the organization. Look for trends like this and adjust the next go around.
This will keep you from second-guessing yourself based on the data, and help you use trends to optimize your training next cycle.
5. Try setting your hands like this on back squats for optimal positioning.
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