Download - Tactical strength workshop
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Tactical Strength Workshop
Goal of this Workshop : Get Stronger!
By Todd Cambio, CSCS, SFG II, SGX
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Who is Todd M. Cambio???
•Certified Strength & Conditioning Specialist•StrongFirst Kettlebell Giyra Level II•Spartan Group X (SGX) Certified Coach•Owner of Precision Fitness, LLC in Westerly, RI•FMS Certified•Sports Nutritionist•Published Author•A Dad and Husband•A Beer Connoisseur!•A Foodie•Former HS Biology Teacher •Former HS Football Coach & College player•Former HS Strength & Conditioning Coach•www.ToddCambio.com•[email protected]
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Tactical Strength is three primary types of strength:• Absolute
strength using the deadlift
• Bodyweight-relative strength with pull ups
• Cardiovascular endurance through kettlebell snatches.
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We will learn and improve (test numbers):
• Deadlift• Max Pull Ups or Bent Arm
Hang• Kettlebell Snatches
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While also fine tuning:
Hardstyle Kettlebell Swings: • 2-handed• 1-handed • High pullsAb BracingPrograming for Strength
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Dead Lift:The ultimate expression of full body power!
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DL Stance:Traditional Sumo
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DL Technique:• Bar to shins• Hip Hinge• “Wedge”• Neutral spine• Grip: overhand or alternate• 1 or 2 breaths• Hands and feet equally
loaded• “Dip, grip, rip”• Your hips should NEVER rise
faster than your shoulders!• Stand up straight• Lockout (squeeze the
glutes, quads and abs hard)
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DL ProgrammingBased off 1 RM = 300 lbs
1. 5 x 5 = 5 reps x 5 sets TWO times per week• Start at 70% and increase 10-20 lbs each week• In 4 weeks new PR
2. Sample Program:Week 1: 5 x 5 210 lb (on Mon and Thurs)Week 2: 5 x 5 230 lbWeek 3: 5 x 5 250 lbWeek 4: 5 x 5 260 lb Mon. 5 x 2 210 lbs Thurs.
New PR Sat!!!
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DL ProgrammingNew Max Ladder (for regular dead lifters) increase 2-3% each week.
Week 1• 50% x 5 • 60% x 4• 70% x 3• 80 % x 2• 90 % x 1
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Pull Ups or Bent Arm Hang
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Pull Up Technique• Strict pull-up form• Grip: Thumbless grip or with thumbs wrapped
around the bar• Dead hang• Brace the Abs (banana)• Neck or the chest must cleanly touch the bar• Lower back to a dead hang and do another rep• No kipping or swinging
• Flex Arm Hang is just holding the chest or neck to the bar
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5RM Fighter Pull Up Programming Day 1 TEST MAX then 5, 4, 3, 2, 1Day 2 5, 4, 3, 2, 2Day 3 5, 4, 3, 3, 2Day 4 5, 4, 4, 3, 2Day 5 5, 5, 4, 3, 2Day 6 offDay 7 6, 5, 4, 3, 2Day 8 6, 5, 4, 3, 3Day 9 6, 5, 4, 4, 3Day 10 6, 5, 5, 4, 3Day 11 6, 6, 5, 4, 3Day 12 off
Day 13 7, 6, 5, 4, 3Day 14 7, 6, 5, 4, 4Day 15 7, 6, 5, 5, 4Day 16 7, 6, 6, 5, 4Day 17 7, 7, 6, 5, 4Day 18 offDay 19 8, 7, 6, 5, 4Day 20 8, 7, 6, 5, 5Day 21 8, 7, 6, 6, 5Day 22 8, 7, 7, 6, 5Day 23 8, 8, 7, 6, 5Day 24 off
Day 25 9, 8, 7, 6, 5Day 26 9, 8, 7, 6, 6Day 27 9, 8, 7, 7, 6Day 28 9, 8, 8, 7, 6Day 29 9, 9, 8, 7, 6Day 30 off
Day 31 TEST MAX Pull Ups
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Kettlebell Snatches
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Starts with a 2-handed SwingHardstyle! Fire the glutes, quads and abs! Pack those shoulders and relax the arms!
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Master the Single Arm Swing
The single arm swing is the gateway to dominating the Snatch!
Practice the High Pull to learn to keep the bell close to the body.
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SnatchPut it all together:• Single Arm Swing• High Pull• Punch• Lock arm out overhead
with a straight arm• The knees must be
locked out at the completion of the snatch (squeeze the glutes, quads and abs hard)
• let the kettlebell fall in a single motion
• perform another rep
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What Now?
1. Practice Perfect Reps!
2. Sign up for TSC!!
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