M.S.C.L. (Mustang Strength & Conditioning Lab): accessory

Showing posts with label accessory. Show all posts

Thursday 2015.07.30

Read the whole post!

Announcements:

Friday is the last day of summer M.S.C.L., but . . .
M.S.C.L. is year-round, so we'll still have M.S.C.L. next week (Mon, Tue, Thur, and Fri just like usual) as well (and continuing forward into the following week, the week after that, etc.).
For next week (starting 8/3/15), there is one session each day, and it starts at 6:30 a.m.
For the following week and beyond, click the "MSCL Calendar" link to the right.
Post a comment stating that you've read this information - you'll get a warm-up reward! Post to the comments or to Instagram (@concordiamscl)!

Junior High
Warm-up

Skills
-Back Squat
-Bench Press
-Deadlift

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Bench Press
2 x 5, 1 x 5+

Deadlift
1 x 5+

Accessory Work (varies by sport)

Monday 2015.07.27

Junior High
Warm-up

Skills
-Back Squat
-Press
-Kipping Pull-ups
-Wall Walks
-Mobility Work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Accessory Work (varies by sport)

Monday 2017.07.20

Thursday 2015.07.16

Tuesday 2015.07.14

We hope you had a great week off, and now it's time to hit it hard again!

Junior High
Warm-up

Skills
-Back Squat
-Press
-Power Clean
-Mobility work
-Continue frequency work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Power Clean
5 x 3

Accessory Work (varies by sport)

Monday 2015.07.06

Reminder: From Tuesday, 07/07/15, through Monday, 07/13/15, there will be no MSCL. These are your off days for the summer, so enjoy the rest!

Junior High
Warm-up

Skills
-Back Squat
-Press
-Power Clean
-Mobility work
-Continue frequency work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Power Clean
5 x 3

Accessory Work (varies by sport)

Monday 2015.06.29

Squats and box jumps . . . "the legs feed the wolf!"

Junior High
Warm-up

Skills
-Back Squat
-Press
-Kipping pull-up
-Mobility work
-Continue frequency work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Accessory Work (varies by sport)

Thursday 2015.06.25

Working hard!

Junior High
Warm-up

Skills
-Back Squat
-Bench Press
-Deadlift

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Bench Press
2 x 5, 1 x 5+

Deadlift
1 x 5+

Accessory Work (varies by sport)

Monday 2015.06.22

Ian, Bridget, and Michael all get some air time.

Junior High
Warm-up

Skills
-Back Squat
-Press
-Double-unders
-Mobility Work
-Continue frequency work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Accessory Work (varies by sport)

Thursday 2015.06.18

Below is a squat video - it would be very beneficial to you to take approximately 2 minutes and watch it. Some of you have seen this video before, but it would still help your squat mechanics (and thus your overall strength) if you watched it again. I've posted a few comments below this video as well. Be sure to read ALL of the comments!

Some comments:

Good hip drive. He sends his hips back to start the squat and drives up out of the hole with his hips. The power of a back squat comes from the hips.
Because he sends his hips back when squatting, his torso must lean forward somewhat for counterbalance (this actually helps with hip drive too). This is necessary - if you try to keep your chest too upright, you will lose power. We like power.
Note how he shoves his knees out as he squats (yes, they might move in a little as he comes out of the squat, but this is simply because he's fighting a very hefty weight - he's actively pushing them out the whole time).
See where his gaze is directed? He's looking forward and down.
Pay attention to his breathing. Right before he descends, he inhales, fills his chest and sticks it out, and the result is a nice lumbar arch. In other words, his back is either straight or slightly arched - it never even comes close to that "camel-back" look.
Today's warm-up will have multiple bear-crawls. If you post a comment to the comments section of this post or to Instagram (@concordiamscl), your bear-crawl distances will be cut in half each time. Respond to one of these two questions: "How could I improve improve my squat?" or "What is something I already do well in my squat?"
The socks are awesome. He's probably twice as strong due to the socks. Seriously, though, long socks or sweat pants are an excellent choice for deadlifting and power cleaning. They prevent scraping the bar on your shins - this, in turn, means you don't have bloody shins, and it also means you don't have to clean the bar. Food for thought.
All that chalk is there to keep the bar from slipping. When you squat heavy, you sweat, and the chalk helps absorb moisture, both on your hands and, in this case, on his shoulders and back.
His thumbs are over the bar, and his wrists are straight. This keeps his wrists from taking any of that weight (and with 485 pounds on the bar, that's important). Most of you do a good job of placing your thumbs over the bar - now let's start straightening those wrists.

Monday 2015.06.15

Getting set for a deadlift (top pic) and agility/speed work (bottom pics)

Junior High
Warm-up

Skills
-Back Squat
-Press
-Box Jump
-Mobility Work
-Continue frequency work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Accessory Work (varies by sport)

Thursday 2015.06.11

What is your favorite favorite part about MSCL so far? Pull-ups? Squats? Metcons? What is your least favorite part? To get a reward in today's warm-up, post your favorite and least favorite parts of MSCL to one of the following:
A) The comments (link at the bottom of this post)
B) MSCL's Instagram post for today (@concordiamscl)
C) Email them to concordiamscl@gmail.com

Pics from Tuesday

Thursday 2015.06.04

Ready to deadlift?

Junior High
Warm-up

Start/continue frequency method push-ups and pull-ups

Skills
-Back Squat
-Bench Press
-Kipping Pull-up
-Agility

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Senior High
Warm-up

Start/continue frequency method push-ups and pull-ups

Back Squat
2 x 5, 1 x 5+

Bench Press
2 x 5, 1 x 5+

Deadlift
1 x 5+

Accessory Work (varies by sport)

Thursday 07/31/14

Read the whole post!

Announcements:

Thursday is the last day of summer M.S.C.L., but . . .
M.S.C.L. is year-round, so we'll still have M.S.C.L. this Friday (08/01/14) as well (and continuing forward into next week, the week after that, etc.)
For this Friday, which will consist largely of testing (vertical jump, agility, etc.), there will be two sessions - 6:30 a.m. and 8:00 a.m. You can come to either one of them - your choice!
For next week and beyond, click the "MSCL Calendar" link to the right.
Post a comment stating that you've read this information - you'll get a warm-up reward!

Pics from Tuesday's Fight Gone Bad XII

Junior High
Warm-up

Skills
-Wall Walks
-Shoulder Roll
-Back Squat
-Bench Press
-Deadlift

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Bench Press
2 x 5, 1 x 5+

Deadlift
1 x 5+

Accessory Work

Monday 07/28/14

Junior High
Warm-up

Skills
-Back Squat
-Press
-Pull-up
-Push-up
-Kipping Pull-ups
-Box Jumps
-Wall Walks
-Mobility Work

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Senior High
Warm-up

Back Squat
2 x 5, 1 x 5+

Press
2 x 5, 1 x 5+

Strict Pull-ups
Assisted - 3 x 10
Bodyweight - 3 x 15

Push-ups/Dips
3 x 20

Accessory Work

Thursday 07/24/14

Junior High Reminder! As we have discussed several times, there will not be a 2:00 p.m. session this Friday (07/25/14). However, JH students may absolutely come to any of the morning sessions (6:30 a.m., 9:30 a.m., or 11:00 a.m.). JH students - please post to comments that you have read and understand this (you'll get a warm-reward for posting).

So . . . what can I work on when I get pretty decent with my kipping pull-ups? Glad you asked - check it out!

Monday 07/21/14

An "action" shot from Saturday's Cornhusker State Games Powerlifting Meet in Lincoln (missing from this picture are fellow lifters Aaron Cooksey, Justin Sivilla, Bailey Burke, Emily Harper, Steve Gedwillo, and Tyler Holm)

Thursday 07/17/14

Monday 07/14/14

Check out the video below of everyone doing Fight Gone Bad about two weeks ago. How can you improve the next time we do this workout? Do you remember your score from last time? What do you want it be next time? Post a comment and get a warm-up reward!

M.S.C.L. (Mustang Strength & Conditioning Lab)