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    7 Extraordinary, Simple, Hard Exercises on The Floor – Part 5

    June 6th, 2012

    Dear Strength Coach and Personal Trainer,

    Are you tired of hearing about ways to apply progressive overload? Would you like to hear about something more EXCITING? A new piece of equipment? Or a new APP that counts the reps for your clients or athletes?
    I LOVE progressive overload. I LOVE studying it and finding as many ways to apply this NECESSARY principle as absolutely possible. I LOVE knowing as many ways to apply progressive overload for one specific reason.
    Knowing as many ways as possible to apply progressive overload gives me FREEDOM and POWER, to systematically train my athletes and clients with ANY exercise in ANY environment.

    Here is a third – maybe the most challenging way – to apply progressive overload.

    Increase the voluntary intensity of the contraction.

    Here is the description of the lower trapezius exercise that I wrote about the in PART III of this series: Lower Trapezius – with the arms in full shoulder flexion, create a fist and press the side of the thumbs hard into the ground to unload the ribcage.

    You can create VARIATION with the exercise by, alternating the degree of abduction in the shoulder, so that the arms may either be a direct extension of the body (full shoulder flexion) or form a Y with the body.

    Progressive overload can be applied by increasing the volume per set (in this case, mainly time) OR by increasing how hard the fists are pressed into the ground.

    Voluntary contraction can be quantified on a 1-5 scale:

    1. = The arms are just resting on the floor.
    2. = Low press into the floor.
    3. = Medium press into the floor.
    4. = Strong press into the floor.
    5. = Maximal press into the floor.

    The lower trapezius is a tonic stabilizer of the scapula and when trained isometrically, a protocol of 10 second contraction alternated with 10 seconds of relaxation, 4-8 minutes total, works well.

    Any athlete or client, who needs to improve posture or wants to improve shoulder stability for throwing, punching, striking or batting, can benefit from this simple exercise.

    You HAVE to try these exercise yourself, to understand how challenging they truly are and if you have tried these exercise, you will need no more convincing that simple body weight exercises, when done correctly, are TOUGH.

    Applying progressive overload by increasing the intensity of the voluntary isometric contraction is a key strategy of our Ground Based Abs Program – the HARDEST, SIMPLEST, “on- the- floor-no equipment”- program you will find in today’s marketplace.

    With a simple yet powerful technique, the secret ingredient in the Ground Based Abs Program, the intensity of the contraction, particularly in the abdominal exercises, is MAXIMIZED.

    If you or your athletes or clients want to feel MAXIMAL tension on the abdominal muscles, then you need this program. Click here.

    Dedicated To Our Success,

    Karsten Jensen,
    MSc, Strength Coach, CPTN-CPT.M
    Author, Lecturer, Founder of Yes To Strength

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    3 Ways to Increase Muscle Activation During Suspension Training

    May 1st, 2012

    Today, I would like to share three, in my experience, HIGHLY effective and FUN, ways to increase muscle activation during suspension type exercises.

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    The video is an introduction to a series of 14 NEWLY created combination exercises to build strength, size or endurance in the upper back, chest or arms.

    Right now – ending Friday May 4th -  we offer these 14 videos as a BONUS with an investment in our long awaited released Ground Based Abs Program.

    This bonus offer expires on Friday May 4th.
    Click on this link to learn what the Ground Based Abs Program can do for you and your athletes or clients.

    Dedicated To Your Success,
    Karsten, MSc., Strength Coach.

    PS: Click on this link to learn what the Ground Based Abs Program can do for you and your athletes or clients.

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    How To Breathe Deeper

    March 6th, 2012

    Dear Strength Coach/Personal Trainer,

    When I work with athletes or clients and teach them, particularly the yin or yang breathing techniques, I often get the feedback that they feel they can’t breathe very deeply. I check their comments by paying attention to the duration of their inhalation or exhalation and often find the duration of the inhalation and exhalation to be in the range of 3-5 seconds. Ideally, it should be 7-8 seconds.

    Here is the 4-step technique that often helps increase the depth of the breath.

    1. Make, what is currently, a full inhalation. Pay attention to how it feels and make a note of the approximate time it takes to inhale. Relax before proceeding with step 2.
    2. Make your inhalation as deep as possible.
    3. Then, when you feel that you can’t get more air in, attempt to “sniff” in a little more air through your nose - do this extra sniff 5-20 times - this is a stretch of the expiratory muscles that need to have the proper length for a full inhalation to occur. Exhale and relax for 10-15 seconds before proceeding to step 4.
    4. Make another full inhalation and notice if the breath has gotten deeper.

    I first learned this technique from attending a workshop with Scott Sonnon who uses this way of breathing during certain static stretches.

    If you give this technique a try, I would love to hear your comments!

    To Your Success,

    Karsten

    PS: If you want to learn more about yin and yang breathing, we have our brand new “A Course In Breathing” for you! Check it out here.

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