Conditioning Challenge of the week!

Each week we are going to post up a conditioning challenge that you guys can do at home or at your gym. This weeks challenge is to time the amount of time it takes you to do 100 burpees.

Not sure what a burpee is??

Well there are many varioation but we will use the basic burpee for this challenge. It requires 4 steps:

- Begin in a squat position with your hands on the floor in front of you.
- Kick your feet back, while simultaneously lowering yourself into a pushup.
- Immediately return your feet to the squat position, while simultaneously pushing up with your arms.

- Repeat as fast as possible. In this case 100 repetition.

Post up you times here under the comments and lets see what you guys can do!
GOOD LUCK!!

Ditch the treadmill....and pull a sled for quicker fat loss!!

I hate doing cardio. I'm not going to hide it and I'm not going to lie. As a competitive powerlifter, I can't afford to lose any hard earned strength which means steady state cardio is the enemy. The thought of going on a jog or running on the treadmill makes my stomach turn!



But as an athlete, i can't afford to be weak in any area and that includes my conditioning. However, my team is always trying new ways to improve our conditioning while maintaining (or even increasing!) our strength.



Sled dragging is a simple, instense method to not only burn fat faster than steady state cardio (treadmill,bike, walking, running etc) but also increase your overall conditioning.

The sled is so versatile that it has endless uses. Here are just some we implement at Power Systems:

Pulling with a harness attached - This helps with the bodies ability to generate speed and power. Great for improving sprints!

Dragging the sled behind -This specifically targets the hamstrings, glutes and even strengthens the upper body!

Flipping a tire with sled attached - This one just speaks for itself...its hard!

Remember that if you hate doing cardio then consider sled dragging. While it is important for your overall health to do low-impact cardio such as walking or a leisurely bike ride as often as possible, substitute a few of your longer fat-burning cardio sessions with sessions of sled dragging and determine if you notice a difference.


Sled dragging also helps those who cannot do much cardio training due to impact on your joints such as knees or ankles. By simply walking forward or backward with the weighted sled you can get tremendous benefit without having to hurt your knees or feet with every stride on the treadmill or cardio dance class.


Remember that if you hate doing cardio then consider sled dragging. While it is important for your overall health to do low-impact cardio such as walking or a leisurely bike ride as often as possible, substitute a few of your longer fat-burning cardio sessions with sessions of sled dragging and determine if you notice a difference.



Feel free to contact us if you want to give sled dragging a try. You'll thank us in the end...well maybe not RIGHT at the end..

The SLED... Bearer of PAIN and FAT LOSS!!

Warning: Jim Wender's 5-3-1 Program will make you very strong!

In a quest to make our athletes the strongest they can possibly be, we personally test every new program that we come across. Some are amazing and live up to the hype and some are just downright dangerous! (ie. Simplified Hypertrophy anyone?) The amazing thing is that when we do come across a really great program, it is always based on simple principles and very well structured.

No program has shown more results in terms of pure strength than Jim Wendler's 5-3-1 program. This program is famous because it WORKS! Our powerlifting team has personally seen gains of 40-50lbs on our totals in 1 single cycle. To get a good understanding of the 5-3-1 program, i would suggest buying Jim's book or you can get a good overview by following the link below.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

However, in order to reap the rewards you have to basically follow 2 rules.

1) Follow and understand the program exactly and don't get fancy by adding your own spin to the program. Either do the program as it is designed or don't do it at all!

2) You must make sure you actually know how to execute the 4 outlined lifts properly.

The 2nd rule is where Power Strength S&C comes into play. I have seen countless individuals attempt the squat, deadlift, bench press and overhead press and absolutley butcher the movement. Squats alone require hours in the gym just learning and practising. There is a very very good chance that you are squatting incorrectly! (9 times out of 10 I'm right!)

Here at Power Systems, we pride ourselves on practising what we preach. No one can teach you how to execute difficult exersizes if they haven't done them themselves and trust us when we tell you...we squat...alot!

Feel free to email us anytime and use the FREE training session we offer to your advantage. We will not only teach you the methodology behind the 5-3-1 program but also plan the entire thing for you. That includes program design, exersize execution, strength testing, and anytime online contact with our strength coaches (if you decide to train on your own and not with us) It's fool proof!..the only thing you have to do is the actual lifting. Sorry, we can't do that for you!

What can Power Systems do for you?

The Problem: There are a lot of personal training studios out there and even more Personal trainers. On top of that, most people have no idea if the trainer they hire knows what they are talking about. on top of that, you have no idea what questions to ask them or even understand what they are talking about. Sadly, most personal trainers out there have simple knowledge but are great salespeople. Unfortunately alot of trainers are just plain BAD!

If your trainer makes you do this, it's time to find a new trainer!

The Solution: At Power Systems Strength and Conditioning we focus on the complete package. Our knowledge base and approach to training is centered on building the efficient athlete/individual. You may not be a competitive athlete but who says you can't train like one??

Power Systems S&C utilizes training approaches from the top coaches and trainers in the world. We aren't your run of the mill personal trainers! Our coaches are experienced athletes who know what it takes to succeed!
We focus on all aspects of training including mobility, flexibility, speed, power and strength. The by product is an amazing body that can actually function at an elite level.

Speed

Speed training with a harness and sled


POWER

Beautiful squats with an added hint of power!

Power Systems S&C caters to people from all walks of life. Each client is individualized and each program is specific to that client. From elite level athletes to kids and moms, everyone will see the desired results!

We specialize in:

- Advanced level program design.
- In-Home training.
- High intensity group training.
- Strength Seminars held at your business or gym.
- 1 on 1 Training with one of our strength coaches.
-Training at our Burlington facility.

All of our rates are competitive but we encourage you to try us for FREE before you commit because we are very confident in our training and results.
If you would like more information regarding any of our programs or would like to simply find out more information, please contact us at mailto: power.systems@live.com