Week 2023.03.27

/ Testify Strength & Conditioning/

Reminder: The gym will be closed for training this Saturday (04/01/23) as we are hosting the annual Testify Strengthlifting Challenge.

This Week’s Conditioning

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2023.01.23.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.01.02.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2022.12.05.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2022.12.05.

Bar Position and the Squat: The #1 MISTAKE You're Making

/ Testify Strength & Conditioning/

Is the bar rolling up your back when you squat? Perhaps it’s sliding down your back instead? Either way, if the barbell is moving around when you squat, there’s a solid chance you’ve got it in the wrong spot in the first place. Nailing down the correct bar position on the back is a common problem for new lifters (and experienced ones), so let’s fix this problem fast.

A quick note: Everything in this article is much more easily seen and understood when demonstrated, so I’d strongly recommend watching the included videos.

We want the bar positioned just below the spine of the scapula - that bony ridge below your traps (check out Figure 1).

figure 1: THE TIP OF the spine of BECKY’S SCAPULA IS MARKED BY MY RIGHT THUMB. figure 2: my thumbs mark the bar’s position just below the spine of the scapula.

In this location, the bar sits below your traps and rests on the posterior deltoids. This is the lowest stable position the bar can take (see Figure 2). If it sits higher than this, it will tend to roll up your back, and if it sits lower than this, it will tend to slide down your back.

Figure 3: Becky demonstrates the correct bar position.

With as narrow of a grip as you can obtain and with your shoulders retracted, your delts will nicely bunch up and form a secure shelf for the bar (see Figure 3). This will permit you to reach back with your hips and lean over as you descend so that you’re in a strong position to drive your hips up out of the hole at the bottom of the squat.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

Week 2023.03.20

/ Testify Strength & Conditioning/

This Week’s Conditioning

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.01.16.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2022.12.26.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)

Rest 1 minute

Compare to 2022.11.28.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2022.11.28.

Fix Your Press - Part 7: Correct Your ABOMINABLE Knees

/ Testify Strength & Conditioning/

This is the seventh article in our series on helping you improve your press. Today’s topic - the knees. In this article, you’ll also find a couple of videos related to today’s topic.

Are you letting your knees unlock when you press? Knock it off - this ain’t a push press. There’s nothing wrong with a push press, but that’s not the lift you’re trying to perform, so let’s fix your soft knees.

When we talk about letting the knees unlock, we are referring to the phenomenon of the knees flexing or bending as you reach with your hips on the press. This is a no-no and is akin to letting your butt come up off of the bench when bench pressing - if it happens, the lift doesn’t count.

Consequently, when you reach forward with the hips to initiate the press, be sure to keep your knees straight - keep them tight, if you will - and with this in mind, here are a few cues to help you with this task:

“Straight knees” or “Straight legs”
This is the simple approach, and if it works, go with it. Merely remind yourself to keep your knees straight as you reach with your hips.

“Flex the quads”
Before initiating the hips movement, tell yourself to flex your quads - those muscles on the front of your thighs that are responsible for straightening your knees (and thus keeping them straight as well). Flex them so hard that you almost get a quad cramp.

“Lift your kneecaps” or “Pull your kneecaps up”
Before starting the press, cue yourself to pull your kneecaps up. If you’re not sure what this looks like, stand up tall and look down at your leg when it’s straight (your knee should be visible, so shorts or rolled up pants are necessary). Now, flex your quad, and as you do, you’ll see that your kneecap actually goes up an inch or so. Check out the video above for a demonstration of this.

“Pull your knees back” or “Keep your knees back”
This is a bit of an overcue as, when you reach forward with your hips, your knees will actually go forward slightly. However, the knees should not ever travel as far forward as the hips, so you can cue yourself to keep your knees back (even as your hips go forward), and this cue often helps solve the problem of bent knees

Keep those knees straight, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro

Week 2023.03.13

/ Testify Strength & Conditioning/

The annual Testify Leprechaun Lift-off was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, referees, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.01.09.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2022.12.19.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2022.11.21.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2022.11.21.

Fix Your Press - Part 6: Get Your Eyeballs FIXED!

/ Testify Strength & Conditioning/

This is the sixth article in our series on helping you improve your press. Today’s topic - the focal point. In this article, you’ll also find a couple of videos related to today’s topic.

Eyeballs are extremely useful body parts, so make sure you use yours effectively when pressing.

When it comes to your focal point when pressing, here’s the major takeaway - have one. The focal point will be at eye level directly in front of you, so simply pick something on the wall in front of you at the appropriate height and stare at it.

Stare at it before you unrack the bar for your first rep, stare at it during every single rep, and you’re even going to stare at it between reps - there is no need to introduce a new variable into your lifting by looking somewhere else between each rep. When you’re done with your set, keep staring at that same focal point, walk forward until the barbell hits the uprights, and then rack the bar.

Now that you’re done pressing, you can look anywhere you want.

Your focal point plays a big role in balance, and while balance is important in every lift, it’s especially important in the press because - among other things - the bar starts and finishes so far away from your balance point (i.e., the middle of your foot). Consequently, you want to have a focal point, and you want to stare at it with unwavering conviction until you’re done with your press.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

book a free intro