Client Training Program: Westy Barlow

Westy has finished off the 2016 season focusing on improving some important fundamental movement skills, increasing core trunk stability and strength, and increasing power through the hips before heading into the 2017 racing season.

We have focused on Reactive Neuromuscular Training (RNT) with goblet squats to increase stability in the hip and ankle while keeping his lower lumber stable under movement and load by increasing engagement of his gluts and hamstrings during the goblet squat.

With some technique training on the rower, Westy now moves much for efficiently and is able to more effectively train his aerobic capacity leading into the 2017 competition schedule.

Look for Westy to crush next year in all his different classes of sailing. Already being strong and now with focused improvement on movement inefficiencies he is setting himself up for a very successful year of training in 2017, while being able to transfer his improved body awareness and mechanics to the race course.

Individual Design Program:

B) RNT Goblet Squats
1. Use band between knees and 5# plate under each heals. Squat using 25# @2222, 5 reps
2. Use band between knees, no plates. Squat using 25# @2222, 5 reps
3. No band but active press out with knees as if they were there. Squat using 25# @2222, 5 reps

Allow this to be practice for this foundation.

Felt much better to keep outward pressure on my knees and activate my gluts – see videos

C1) Kneeling overhead MB slam:
10 reps,
8# Med Ball
+
15s rest
x3

Done

C2) Stability Ball Rollout :
@2222
8 Reps
+
30s rest
x3

Done

D1) Single Arm RDL:
@2011
8-10reps/leg
35# KB
+
15s rest
x3

Done

D2) Seated Single Arm DB Press:
@2011
6-8 reps/side
moderate weight
+
30s rest
x3

45#x6 50# would have been max

E1) Isometric Split Squat:
ISO Hold
3 reps/leg @ 3s hold with knee 2 inches off ground
30# DBs
+
15s rest
x6

Done

E2) Half-Kneeling Single-Arm Lat Pulldown:
@2111
4-6 reps/side
Moderate/heavy
+
30s rest
x6

80#x6/5

F) Half Kneeling Chops:
8 reps/side
Moderate load
+
30s rest
x3

Notes: Line your back knee and front foot up in the same plane

Done see video

G) EST:
3 rounds rowing technique work from video below:
5 reps arms only rowing
10 reps body and arms only
15 reps half slide with legs
20 reps full slide with proper catch
+
15 min Row @ 80%

Keep around 2:00 av 500 pace
Focus on rowing form, even if the pace slows a bit – watch video below
1:58 pace for whole time. 75-80%. Big improvement in technique, way more efficient

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