5-10-5 Drill and Analysis

We always say that our goal as coaches is to prepare you for whatever activity, goal, or situation you may be faced with. Preparation is the key to success and with that being said it is our job to prepare you for everything.

For example, you never know when you will be caught in a vicious game of pickle so drills like the 5-10-5 drill will help you shine when that moment comes.

The 5-10-5 drill is a staple for finding out how quick an athlete is because it defines agility to a science. It will test how quickly a person can accelerate, decelerate, stop, and reaccelerate without losing their balance and body control. The ability for an athlete to change directions at top end speed is crucial for optimal performance and that ability to be honed by the skills learned in the 5-10-5 drill, L-Drill, and Star Drill.

Keys to the 5-10-5 drill are:

• Keeping a low center of gravity
• Keeping the arm action "lip to hip" and near the body to keep the athlete running in a straight line
• Planting without taking too may stutter steps and then pushing off the instep of the outside foot to get as much power as possible on the backside to change directions
• Taking 3 steps on the 5 yard portion, 5-6 on the 10 yard portion, and 2-3 on the final 5 yard segment

Use this drill to test agility and see where you stack up against the pros by clicking here. The 5-10-5 drill is listed as 20 yard shuttle.

Enjoy and learn from this analysis of two of our stud high school baseball players going at it.

Like the wind...

7/9/13

Warm-up: #5

Skill: Rope Climbs - Alt w/ Partner for 5 Mins
Strength: 10 Min EMOM
2 Clean Pulls + 1 Clean @ AHAP

Workout:
Ropes  for 2 rounds (20 on/10 off)

1 Round:
Alternate wave with a squat
Speed Skaters
Criss Cross Slam

5X100 M
-1 minute betwen sets
After last sprint immediately go into a 2 minute recovery jog

Then...

Ropes (20 on/10 off) for 2 rounds
Alternate wave with a squat
Speed Skaters
Criss Cross Slam

Barbell Club

Warm-up: #5

Skill: Rope Climbs - Alt w/ Partner for 5 Mins
Strength: 8 Min EMOM
2 Snatch @ AHAP

1) 3x3 Push Press - work up to heavy set - heavier than last week
2) 3xME Pullups
Rest 45 secs between sets

Back Squat
5x2 Pause Squats (3sec pause at bottom) at AHAP - work your way up

Two Weeks to the Day! Open House on July 20th!

Art of Strength Tampa Bay's Open House...
where kids, AoS Pride, and sheer joy are combined.

To those brave souls who came out this morning to roll around in the grass, chase each other around the parking lot, and bask in the sweet coolness of the shade, I say thank you. You ballers straight merked that workout. For those that missed it...well you're still a little cool. From now on, we will be having FREE bootcamp style workouts on the corner of Forest Lakes and Racetrack every Saturday morning at 9am...except for July 20th.

Speaking of July 20th! (Perfect lead in, I know) Exactly two weeks from today we will be holding our first ever Art of Strength Tampa Bay Open House! It's going to be the ish because not only will we have delicious Hawaiian food brought to you by Jen Byrd, a free workout, fitness contests, organic beers and wine, TEN Product giveaways, a bounce house for the kiddos, but a certain apparel company known as Lululemon will be gracing our hallowed grounds with their perfectly svelte clothing. You will have the opportunity to browse various styles of athletic apparel while sipping on a refreshing adult beverage and relaxing as your kids go ape shhhh in the bounce house.

This unforgettable day will start at 9am and end way too soon at 3pm so make sure you stop by, eat some food, take part in a contest, grab some swag, and drink a brewski...can I make that sentence anymore toolish? Anyways, this day is going to be a time for us coaches to give back a little to you and thank you for making this gym the best, the strongest, and by far, the dopest (tool?) gym in Tampa Bay.

All we ask is for you to please tell your friends, family, strangers on the street corner, next door neighbors, co-workers, and anyone else you can think of about it and literally bring them with you. It will be an incredible day with a ton of chances to win some sweet prizes, grab some new clothes, and even give blood! So grab your peeps and join us at the gym on July 20th!



Like the wind...

Gehrig's Farewell Speech

This country was built around perseverance, hard work, and the ability to change your own fate. 74 years ago tomorrow, a man who embodied that gave one of the greatest speeches of all time in the greatest country there is while playing a sport that is as American the Red, white, and blue.

Have a wonderful day tomorrow celebrating the Independence of our great nation. Thank you to all the fearless men and women who fight for our freedom daily. This country is built around your courage, strength, and loyalty.

Happy Fourth of July.

Like the wind...

Jimmy's PR Back squat Analysis (405lbs)

"Lift that sternum up. Deep Breath, hold it, explode out of the hole. Drive those knees out. Stay in your heels. Activate your glutes. Speed, speed, speed! Use that stretch reflex. Stay strong through your midline."

Those are just a few choice phrases you will hear buzzing around the gym during squat day. Each one is as important as the previous one and the one following it.

Cale and I are constantly barking out words of encouragement and little nuggets of knowledge with hopes that it will help propel you to a new PR and a new level of understanding of the movement.

In theory, you should practice what you preach so today Cale will take out his multimedia marker and break down two separate PR's of mine in an attempt to illustrate the nuts and bolts of the back squat and what a happens to the movement when individual necessary components break down.

Cale is the John Madden of Squat Day. He will draw up some X's and O's on this play and perform verbal surgery on my squat.

P.S. Shirts are in tomorrow and we will pass them out beginning Friday at our one and only 10 AM class.

Like the wind...

(6/3/2013) AoS

Warm up #2

Skill/Mobility: Shoulder Mobility Strength: 1) 2x5 Push Press @ 100% of Strict Press 2) 2xME Negative Pullups (5 count down) Rest 60 seconds between supersets 3XME Push Ups -Rest 1 min between sets Workout: 6 Min AMRAP 20 Sink n' Presses 20 DBL KB Duck Walks (1 rep is one step) ***Stay in heels and practice perfect squat form*** Rest 2 minutes Repeat The Barbell Club Warm Up #2 Skill/Mobility: Roll out, mobilize, smash, and stretch your way to a new you Strength: None (Active Rest Day) Workout: Warm Up #1 X2 -No rest between drills Rest 2minutes Ladder Drills 10 Separate Drills X2

4th of July and all it's Perks

Nothing like following up a PR filled max week like celebrating Independence Day in all it's glory the week after! This year's 4th has quite a few perks...4 day weekend, Rays are at home, beautiful beaches just a few miles away, and ridiculously easy ways to save some moolah at your favorite bad a$$ gym. But first things first.

Schedule change this week. Thursday, July 4th, the gym will be closed for the 2nd greatest holiday ever behind Christmas. On Friday, July 5th, we are going to accommodate all of you crazies by having one class at 10am.

Now onto the perks! We have started a new program that we are extremely pumped about and pretty sure you will be too, unless of course you don't use Facebook/Twitter and hate saving money. This program is called Perkville and it's really easy. Just sign up and start earning points towards $25+ off your membership. You earn points by referring a friend, posting to Facebook and Twitter about the gym (make sure to tag us in it), and more! Basically now you get rewarded for doing all the stuff you already do, making your life easier, healthier, and wealthier.

Reminder! Our Open House will be on July 20th from 9am - 3pm. It will be the best day of your life. Hands down. There will be more to come on that but in the mean time, just get excited.

Like the wind....

7/2/13

Warm up: #3

Skill: Windmills -> Curl -> Press 3x3 (L/R)

Strength: 3 Position Cleans (1 Power Clean, 1 Hang Power Clean, 1 High Hang Clean)
8x1 @ 70%

Workout: 4x400m Rest 1:1



Barbell Club

Warm up: #3

Skill: Windmills -> Curl -> Press 3x3 (L/R)

Strength: Power Snatch + 1 OHS
6x2 @ AHAP
Rest 60 secs between sets

1) 3x3 Push Press - work up to a heavy set
2) 3X60 sec Jump Rope

Back Squat
5x2 Pause Squats (3 sec pause at the bottom) @ AHAP - work your way up in weight

Max Week Concludes in Style!

Max week is over!!! Here are some highlights:

Tanner Guy set's a new 400 M Course record with a time of 1:02 (Our course has a few more sharp turns and curves than a track)

Hedric Carella sets a new Squat record with a PR of 455lbs. He is 18 years old and the only thing bigger than his squat is his mouth.

Tracy Trenck steps up to the plate and PR's everything from her Get Up Sit Up to her time from home to the gym.

The Sexton family came to play! Tracey, mother of 4, sets a women's Deadlift record with a 285lb pull. Her daughter Abbie, 15, back squatted 200 and front squatted 185 and my man, Alex Sexton, 13, PR'ed in everything and skyrocketed from 0 pull ups 6 moths ago to 14 today. Dead strict, son!

Tony Lisotta went from not being able to air squat with his concrete hips to going ass to grass on a 300lb back squat.

Twins separated at birth, Christina Brown and Kristen Pusch, both PR'ed in all 9 categories and did so in style.

Melissa Sewell showed major improvement and had sizeable gains to PR in deadlift, clean, clean and jerk, pull ups, and southern accent.

In the push up realm, Tricia Lolkus and Shannon Shipley both left the crossfit worm behind and knocked out new PR's in push ups and they were done military style with hips never even sniffin'the ground.

Jackie Bernard is still riding her Coache's Eye debut high with her 125lb clean and her husband Jason was feelin' it too with a Pull Up, Squat, and Clean PR.

Jackie Rosenstein left her tap shoes at home and dominated in newbie fashion establishing PR's with the vigor and grit of the Shark's in a Westside Story.

Chris "Father Time" Scott showed why he gets a sick nickname by crushing 27 strict pull ups.

...and...as of 8 minutes ago Cale and I watched max week conclude with a class that was 7 for 7 in deadlifts PR's. My cuz, Mari Ebert pulled 190lbs, D.J. "Papa" Carney pulled 305lbs, Jen "Big Cat" Ruszczyk crushed 145, the Sutton Family (Stuart a former Virgina Tech Linebacker and Beverly a former WWE Diva) set a new couples record with a 600lb combined total, Kristen "Little Baby" Pusch who weighs a mere 90lbs forcefully levitated a 175lb bar to her waist that was to small to hold a weight belt.

Every single one of you who participated made us so proud and we can't thank you enough for making our jobs so awesome.

For any of you who want to continue to PR on pull ups, here is a month long program that helped our member's skyrocket to numbers they never thought they could reach. Ladies, you can do unassisted pull ups and guys, you can reach that 20 and 30 milestone. Use this program created and tested here and it will happen.

Test Week

Test-With a overhand grip and thumb around the bar (thumb around the bar creates more shoulder stability) do as many pull ups as possible while pulling your chin over the bar each time and getting a full lockout at the bottom. This test is done using strict pull ups. There is absolutely no kip. Legs can bent but there can be no kick or kip to get your chin over the bar.

Complete this test a week before you start your pull up program.

Are you ready for this program?

If you have shoulder mobility issues, you can complete this program but do the program using bodyweight rows. Make sure you use a maximal angle. There are many tests to find out if you have shoulder mobility issues but for this program our test will be simple. Place you back against the wall and make sure everything from your heels, butt, back, and head are touching the wall with as little of a back arch as possible. Bring both arms up to a 90 degree angle like you are signaling a made field goal. At this point every part of your arms including the back of your arms should be touching the wall. From here, keeping all parts of your body on the wall including your arms and back of your hands, slide your arms and hand up the wall to the angle at which you would be at a dead hang with your pull ups. If you have to arch your back or if you can not keep all parts of your body against the wall including your arms and back of your hands your shoulders are not quite mobile enough to safely complete the program.



We will do this while standing and make sure arms go to full extension

Week 1
Day 1-Volume (Monday): 30 Pull Ups in least amount of sets possible. If you can do over 20 unbroken then make that number 40. Make sure to log the number you do each set, what band you used if any, and absolutely rest at least 45 seconds to a minute between sets.

Day 2-Negatives (Wednesday): 10X1 Negatives with a 5-0-0-3 Tempo. You will jump up and put your chin over the bar so there is no concentric phase (muscle contraction phase), you will then hold at the top for 3 seconds, then in the eccentric phase (muscle lengthening phase) you will lower yourself down for 5 seconds, when you reach the bottom jump down. That is one rep. Do 10 sets with 1 minute between sets. Each rep should be challenging so add weight to your body if needed and if you can't hold the recommended time then use a band that challenges you.

Day 3-Volume (Friday): So this is the portion of the video where we ran out of space on the iPod. On this day you will do 2 Max effort sets of Pull Ups, Chin Ups, Close Grip Pull Ups, Off Set Grip (One hand forward and one back) and then switch hands and do it the other way for your second Off Set Grip set. Do each max effort set once with a minute rest between sets and then do it one more time. Make sure you log how many you do each set and what kind of pull ups they were.

Week 2
Day 1-Volume (Monday): 40 Pull Ups in least amount of sets possible. If you can do over 20 unbroken then make that number 50. Make sure to log the number you do each set, what band you used if any, and absolutely rest at least 45 seconds to a minute between sets.

Day 2-Negatives (Wednesday): 6X2 Negatives with a 5-0-X-3 Tempo. This week there will be a concentric phase (muscle contraction phase) so you will actually pull yourself up from a dead hang, you will then hold at the top for 3 seconds, then in the eccentric phase (muscle lengthening phase) you will lower yourself down for 5 seconds, when you reach the bottom pull your self back up again, hold for three at the top, and then lower yourself down for 5. Then jump off the bar. That will complete your two reps. Do 6 sets with 1 minute between sets. Each rep should be challenging so add weight to your body if needed and if you can't hold the recommended time then use a band that challenges you.

Day 3-Volume (Friday): Do 2 Max effort sets of Pull Ups, Chin Ups, Close Grip Pull Ups, Off Set Grip (One hand forward and one back) and then switch hands and do it the other way for your second Off Set Grip set. Do each max effort set once with a minute rest between sets and then do it one more time. Make sure you log how many you do each set and what kind of pull ups they were.

Week 3

Day 1-Volume (Monday): 50 Pull Ups in least amount of sets possible. If you can do over 20 unbroken then make that number 60. Make sure to log the number you do each set, what band you used if any, and absolutely rest at least 45 seconds to a minute between sets.

Day 2-Negatives (Wednesday): 6XME (Max Effort) Negatives with a 5-0-X-3 Tempo. This week you are pulling up from a dead hang, holding above the bar for 3, lower yourself down for 5, and then pulling yourself right back up and repeating that until you can't do anymore reps. Do that until you have completed 6 max effort sets. Do 6 sets with 1 minute between sets. Each rep should be challenging so add weight to your body if needed and if you can't hold the recommended time then use a band that challenges you. Log how many you do each set and if you used added weight or a band, log that too. You should be shooting for 3-10 reps each set. If the number is lower than 3 you may need to use a progression that gets you to 3 or more. If the number of reps is over 10 then use a progression that will challenge you to stay between 3 and 10 reps.

Day 3-Volume (Friday): Do 3 Max effort sets of Pull Ups, Chin Ups, Close Grip Pull Ups, Off Set Grip (One hand forward and one back) and then switch hands and do it the other way for your second Off Set Grip set. Do each max effort set once with a minute rest between sets and then do it one more time. Make sure you log how many you do each set and what kind of pull ups they were.

Week 4

Day 1-Volume (Monday): 30 Pull Ups in least amount of sets possible. If you can do over 20 unbroken then make that number 40. Make sure to log the number you do each set, what band you used if any, and absolutely rest at least 45 seconds to a minute between sets.

Rest 5 Days and retest with a new and improved PR


Like the wind...

Cut Yourself Some Slack

Hannah Schimpf's 110lb Clean PR

So maybe old Schimpanzee didn't reach full extension and maybe her high pull was non existent but what she did do was hit a 20lb PR on her clean and if her clean used to be Snookie, now it's Marissa Tomei. That sucker is looking way better! So even though it's not perfect, old Schimpf is still smiling and having a blast. Look at that smile mid pull!

 

Guy's and gal's, this blog is a simple one. All I want to say is, be proud of yourself. So you missed a PR attempt. Big friggin' deal. You had to PR a half dozen times to even get to that point. Be proud of how far you came to get to where you are. Be proud that you have learned new skills, have new goals to meet and exceed, and have a place to let out aggression from a day filled with spreadsheets and boring office talk.

 

You all are incredible and you exceed Cale and my expectations daily. Walk in here with a goal to get better than you were the day before. It can be anything from proper breathing to staying patient and actually taking advantage of rest periods so you can properly complete your next set. What ever it may be, attack it and aim to exceed your previous attempt. If you do that, you will PR daily.

 

We are pumped to see you all PR on front squats, 300 M shuttle, and pull ups tomorrow. Come and get it!

 

By the way, tomorrow we will have a blog on a subject very close to my heart. I'll give you a hint, it has to do with swinging your body like a monkey with vertigo to get your chin over the bar for a meant to make your jaw drop amount of reps.

 

Also, after you all PR on your pull ups tomorrow, we will post the pull up program we used to get everyone to their goals.

 

Like the wind...