Monthly Archives: March 2010

TSC – April 3rd 2010

EVENTS:

  1. A three-attempt powerlifting maximum deadlift

  2. Pullups for max reps

  3. Kettlebell snatches for max reps in a 5:00 time period

  • Rules: Check the official page

Location:

Kinetic Edge Performance, Inc

Tamarack Hills

683 Bielenberg Drive Suite 203 Woodbury, MN 55125

Time:

Weigh ins/warm ups @ 10:00 – 10:30 A.M.

Competition Starts @ 10:30

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Getting Better Everyday: An Interview With BioMech Candidate, Martial Artist Kurt Hartmann

I was recently interviewed by Professional strongman, owner of Unbreakable Fitness Adam T. Glass

Follow the link:

http://www.adamtglass.com/2010/03/20/getting-better-everyday-an-interview-with-biomech-candidate-martial-artist-kurt-hartman/#more-1290


Adam: Kurt, its a pleasure to get some time to talk with you. My first question for you, what is your athletic background?

Kurt: Martial Arts: 2nd Dan Blackbelt Taekwondo (11+ Years), Brazilian Jiu – Jitsu (BJJ) practitioner

ATG: and your academic background?

KH: A.A.S. Health & Fitness Specialist w/ Honors, NSCA-CPT and RKC

ATG: Did you find college prepares you for success as a personal trainer?

KH: In some ways…Anatomy, Physiology, Kinesiology, Biomechanics, etc… College helps provide the knowledge base, but doesn’t prepare you for the day-to-day encounters and responsibilities. Put simply, I’ve learned more from working under B-Rad (Brad Nelson, Senior RKC Kettlebell Instructor) than I did in school.

ATG: How long have you been a trainer?

KH: 6+Years

ATG: Can you tell everyone where are you working?

KH: Kinetic Edge Performance in Woodbury, Minnesota.

ATG: Who are you working with?

KH: Brad Nelson & more individuals/clients than I can count.(Note, Brad and Kurt currently see over 140 people a day!)

ATG: Tell me about your client’s goals at your studio?

KH: We see a little of everything; weight loss, strength, performance, endurance, they mainly just want to make improvements on their movements and improve their overall health & daily activities.

ATG: What has that experience been like?

KH: Amazing! I’m still learning and still progressing; to me that’s what it’s all about.

ATG: How did you hear about Gym Movement and Biofeedback?

I originally heard about it through you and Brad when I attended the Grip N’ Rip 2.0 Seminar. Grip N’ Rip was an eye opening experience that has changed the way I train and has helped me and my clients achieve & further many of our training goals.

ATG: Thanks Kurt. How long have you been using it?

KH: I’ve been implementing it into my training since Grip N’ Rip (February 6th, 2010).

ATG: Tell me about your physical results before implementing GM / BF.

KH: Slow progress, hard work, and much more time spent in the gym. Breaking myself trying to get better.

ATG: What have your results been since you have fully immersed yourself in the GM protocol?

KH: Steady improvements with each & every workout. I’ve set a PR during every training session since I’ve started and so have the clients that I implement the training with. I get better with every session without having to break myself and stagger my progress. It’s amazing what happens when you actually listen to what your body is telling you. I’ve experienced much greater gains and fewer pains.

ATG: You were recently able to sit in on a marathon educational “summit” taught by the core MOVEMENT cadre. As a newer trainer, what did you think about the information being presented?

KH: 2 words – Ground Breaking. Every trainer/coach should know this stuff. It was inspirational and motivating.

ATG: How did it compare to your academic education?

KH: It blew it out of the water. Being able to sit in and converse with all of the trainers there took my education to a whole new level. I got the pleasure of meeting and picking the brains of some of the world’s top trainers and leading men in their fields.

ATG: The core of the information covered related to physique transformation, performance enhancement and pain relief. How much better prepared do you feel to address physique, performance and pain issues now?

KH: 10x better. I had a good understanding before, but this type of protocol has taken my knowledge to a much higher level. I feel confident that I can help anyone reach their goals, no matter what they are (weight loss, strength, feats of strength, performance, etc…).

ATG: With everything you have learned and experienced, will you recommend this education to other trainers?

KH: Without a doubt. I already have been. Most of the trainers I know have already been asking what I’ve been doing. They see the progress my clients & I have been making and they want to know how to do it as well.

ATG: You have a shared passion with one of THE MOVEMENT’S teachers, Frankie. What is that?

KH: Martial Arts; more specifically BJJ.

ATG: You got to roll with Frankie. Is his performance in line with what he teaches?

KH: Most definitely, his understanding of bodily movement & function is top notch. I’ve got some work to do.

ATG: Frankie broke down how to practice BJJ and what to practice in BJJ, How has that compared with other BJJ education you have received?

KH: It ranks up there very high. Hopefully I’ll be able to get the opportunity to roll with him again soon. I look forward to learning more from the man.

ATG: Did you implement what he taught you?

KH: Yes, I try to every time I roll. Some of my old habits are hard to break, but they will be broken.

ATG: What have been your results?

KH: So far, so good. I feel like I’m getting better every time I get on the mat.

ATG: Kurt, Thanks for taking the time to do the interview. You’re going to be a trainer to watch. We will watch your career with great interest.

Kurt Hartmann is a Movement Biomechanics Coach candidate and trainer at Kinetic Edge Performance, Minnesota’s leading fat loss & physique transformation studio. You can reach him at kurt@radbootcamp.com for both private and group training.

The Tactical Strength Challenge (TSC)

The Tactical Strength Challenge (TSC) was developed originally by Pavel Tsatsouline, and is a strength competition consisting of 3 events:

The TSC will be held only twice each year; once in the Spring and once in the Fall

EVENTS:

  1. A three-attempt powerlifting maximum deadlift


  2. Pullups for max reps


  3. Kettlebell snatches for max reps in a 5:00 time period


The winner is determined by combined score/placement in the 3 events, lowest combined score wins. In the event of a deadlift tie, the lighter competitor places higher. In the event of a pullup tie, the heavier competitor places higher. In the event of a snatch tie, the tie stands. In the event of an overall tie (two or more lifters get same combined score), the tie stands.

  • Divisions of Competition:

    • Men’s Open Division

      • snatches with a 24kg kettlebell.

    • Men’s Masters Division

      • snatches with a 24kg kettlebell.

    • Men’s Elite Division uses a max deadlift,

      • pullups with 10kg of added weight (22 lbs)

      • snatches with a 32kg kettlebell. The

    • Men’s Novice Division

      • snatches with a 16kg kettlebell.

    • Women’s Open Division

      • snatches with a 16kg kettlebell.

    • Women’s Novice Division

      • snatches with a 12kg kettlebell.


There are no weight classes!!!

Exact Time/Date: To be announced soon!!!

Recommended Resources/Training Guides:

  • Recommended to learn proper technique for the lifts

  • Vital training regimens that will further your progress & drastically increase your weights

A Good Trainer Is Hard To Find

Finding an effective, qualified trainer will make all of the difference in an individuals training regimen.  I think, too many people find this out the hard way!  We’ve all seen a great deal of trainers who don’t practice what they preach; advising their clients on one thing and doing another.  Now, I’m not saying that every trainer should be an elite athlete and complete specimen of perfect health, but they should be able to back up their talk with results!  That’s what it’s all about and nothing more.  Proper training and guidance is priceless, especially when you get the results you were looking for.

How can a trainer help you achieve your goals, if they can’t reach their own?

Chances are, they can’t!

Keeping goals in mind is a huge step towards forward progress.  Sometimes the trick is finding the proper tools necessary to achieve them.  There are numerous ways to to make progress; strength, endurance, cardio, flexibility, body composition, etc… What are you’re goals and can your trainer help you reach them?

The results speak for themselves at Rad Boot Camp.

Location:

Kinetic Edge Performance, Inc

Tamarack Hills

683 Bielenberg Drive Suite 203 Woodbury, MN 55125

Pages: kegym.com

http://www.kineticedgeperformance.com/contact.php

http://radbootcamp.com/

Any Questions????

Grip & Rip DVD!!!

Grip & Rip 2.0 was easily one of the most informative workshops I’ve ever attended, and now others have a chance to learn what it was all about. The information is priceless and has completely changed the way that myself and many others train. Do you want to set a Personal Record (PR) every day? Are you interested in learning how to use and apply the most advanced training system on Earth? There will be limited copies of the Grip & Rip DVD made available, so sign up to be sure you’re on the list and score a free bonus. http://www.grip-rip.com/. Fill out the form on the link and be on your way to constant PRs.

Perpetual Progress

Everyday is a chance to better yourself. All it takes is starting with a goal in mind and working towards it. The old ways of training are broken and soon to be obsolete. A PR (Personal Record) is possible to achieve with each and every workout, all you have to do is listen to the signals your body sends you.

Keep a training log and note your progress, this documentation will prove to be more than helpful. Not only will it motivate you by seeing the progress you’re making, but it will give a clearer vision of where you’re going. It’s very important to keep the end goal in mind. Without goals, what are you working towards?

Only you can determine what’s best for you and what works, so stop wasting time counting endless reps and sets.

If you’d like to learn more about this type of training, subscribe to this blog through the link on the right or contact me!

E-mail:

kurt@radbootcamp.com

The Pull Up

Recently I’ve been asked frequently about pull ups, so heres a somewhat detailed description:

The chin-up / pull up is a popular multi-joint, closed & discrete skill exercise and it can be performed in a variety of ways. However it is performed, this skill has a very distinct start and finish. This exercise is always performed in a predictable environment and performed with either a pronated or supinated grasp and with a narrow or a wide grip. The width of the grip and the pronation or supination of the hands will determine what muscles will be affected & exercised during this strenuous muscular activity.

The overall performance objective of the chin-up is to increase muscle strength. One of the main reasons for this exercise’s popularity is due to the fact that this particular exercise works a plethora of upper body muscles. Almost every muscle in the arms, shoulders, back, and chest are repeatedly contracted concentrically and eccentrically while this action is performed. “Chin-ups are an excellent way to improve upper body strength” (Chin ups).

A chin-up isn’t an exercise that a novice should jump right into, or begin doing without assistance. It is a very strenuous activity and can cause a number of injuries to the shoulder and elbow joints. Muscle can become strained, pulled, and even torn. Typically, the most common injuries occur in the elbow or rotator cuff. Which explains why starting out, the subject training should do assisted pull-ups until they build up enough strength in their upper body muscles and joints to perform this exercise on their own. This type of body/weight lifting puts a great deal of strain on the shoulder and elbow joints.

Simply explained, this exercise can be described by a subject grasping an elevated horizontal bar, hanging from it and pulling up until their chin is over the bar. By grabbing the bar the subject creates the base of support with his hands and the bar. Along with creating the base of support the line of gravity is also determined. This is a stable movement due to the fact that the line of support goes directly through the base of support during both phases of the exercise.

There are two phases to this activity, the pulling or up phase and the lowering or down phase. The up phase is when the weight is lifted (pulled up) and the down phase is when the weight is lowered. During the pulling up phase, one is striving to reach the “chinning position” or complete “pull up” position, by getting their chin above the bar (Figure 1: Right). The pulling up motion forces the muscles involved to contract concentrically. The lowering stage involves the process of the subject slowly dropping or lowering themselves back into their beginning position (Figure 1: Left). As the subject lowers himself or herself the muscles are contracted eccentrically. Almost every muscle involved stays contracted in one way or another while hanging from the bar.

The starting position is initiated by standing under the bar that the exerciser intends to use to pull their body up. Typically, the bar is at a height that is just out of ones reach and will require the subject to jump up to grasp the bar. Before jumping to grab the bar, one must choose their type of grip, whether it is a wide, narrow, overhand (pronated), or an underhand (supinated) grasp. One must also keep in mind that when doing a pull-up the style of their grip among other things will determine what muscle groups and joints are affected. The palms facing towards the body (supinated) grip will place more of an emphasis on the bicep muscles of the upper arm and the palms facing away (pronated) grasp will focus mostly on the back muscles. As soon as a grip is chosen, one is ready to begin this exercise.

Figure 1: Left Panel: Beginning position (supinated grip); Center Panel: Pull-up position (supinated grip) (Poliquin); Right Panel: Pull-up position (pronated grip) (Exercise).

As seen in the pictures, the center of gravity (C.O.G), or balance point generally stays the same. It mostly stays in its point of origin, in the pelvis region, in front of the sacrum. In women the C.O.G. is going to be just a little bit lower. During the up and down phases of this skill this balance point will move up ever so slightly. In the up phase or chinning position it will move upward, because the elbows are flexed and some body mass is being elevated above anatomical position. In the hanging or down phase, it will be a few inches higher than normal, due to the fact that the arms are completely extended above the subject’s head.

Once the subject has grabbed the bar, their feet should not be able to touch the floor (Figure 1: Left). Then the exerciser should pull their body up until their chin is about or just above the level of the line of their hands on the bar (Figure 1: Right). The next step is lowering your body down to a full stretch. Repeat these motions without touching the floor to form repetitions.

There are two main joints/levers in motion when performing a chin-up: the shoulder and the elbow. During the up phase, both joints experience the same type of isotonic muscle contraction, no matter how the horizontal bar is gripped. The muscles shortening in length describe this type of contraction, known as a concentric contraction. The lowering phase, experiences the opposite type of isotonic contraction, the eccentric contraction, where the muscles lengthen. Both levers are considered third class levers and are at a mechanical disadvantage. The fulcrums of these levers are at the elbow & shoulder joints. For both levers, the resistance comes from the exercisers body weight and the resistance is cause by the tensing of the muscles trying to lift the subject’s body upward.

The shoulder joint receives a large benefit from this workout, due to the variety of muscles that come into play during the up & down motion (Figure 2). For example, a chin-up will build the pectoralis major, deltoid, latissimus dorsi, teres major, subscapularis, infraspinatus, teres minor, triceps, and wrist & hand flexor muscles simultaneously. All of these muscles work together to keep the hands and shoulders in place while the exerciser hangs from the pull-up bar.

Figure 2: Joint actions: Muscle Analysis – Narrow Grip Chin Up (up phase) (Exercise).

Joint : Shoulder Joint

Action: Adduction

Contraction: Concentric

Muscle Group: Shoulder Joint Adductors

Specific Muscles:Pectoralis Major, Deltoid, Latissimus Dorsi, Teres Major, Subscapularis, Infraspinatus, Teres Minor, Triceps

Joint: Shoulder Girdle

Action: Adduction and Downward Rotation

Contraction: Concentric

Muscle Group: Shoulder Girdle Adductors and Downward Rotators

Specific Muscles: Trapezius, Rhomboid, Pectoralis Minor

Joint: Elbow Joint

Action: Elbow Flexion

Contraction: Concentric

Muscle Group: Elbow Flexors

Specific Muscles: Biceps Brachii, Brachialis, Brachioradialis, Pronator Teres

*The same specific muscles will be recruited in an eccentric contraction in the down phase of this exercise.

The chin-up skill mainly takes place in the frontal plane and along the longitudinal axis. Only when or if the person performing the chin-up swings on the bar will they be touching into the sagittal plane and moving on the anteroposterior axis. If performed precisely, the exerciser will only move upward & downward, not forward or backward.

Many muscles stabilize the body during a pull-up. Hand and wrist flexor muscles play a small, but important role in contributing to this exercise. They experience flexion during both the up and down phases of a chin-up. The muscles of the hand and wrist contract isometrically (muscle stay the same length), to keep a steady grasp on the horizontal bar. By keeping the hand & wrist muscles contracted the exerciser will also strengthen their grip and forearm muscles. Additionally, abdominal muscles receive a beneficial workout due to the stabilization needed throughout the entire core.

Throughout this strenuous activity/skill the moment of inertia generally doesn’t change; this is mainly due to the fact that it is done in such a controlled & predictable environment and the body stays mostly in one position. No matter what axis it is viewed from (anteroposteriol, medial lateral, longitudinal), the body stays in generally the same position. The only way the moment of inertia would change is if the person doing the chin-up swung from the bar or curled up their body.

Impulse and changes in momentum are generated through all points in both phases of this skill. When pulling up the momentum is slowly being created upward by the contraction of the muscles and when lowering it is changing directions and being controlled by an eccentric contraction. The impulse is caused by the firing of the muscle fibers.

Chin-ups are “known as one of the most difficult exercises” (Furey) and have often led people to “throw in the towel.” It takes a lot of inner and outer strength to perform this exercise. Without question chin-ups “are one of the most beneficial overall muscle and strength developers” (Furey).

References

Hall, Susan J. (2007). Basic Biomechanics.

Fifth Edition. New York, NY: McGraw-Hill

Floyd, R.T. (2007). Manual of Structural Kinesiology.

Sixteenth Edition. New York, NY: William R. Glass. P. 207-208

Furey, Matthew. (2007, November). Primate Strength.

Tampa Bay Wellness. P. 22

Arnow, Jack., Lechner, Alexander. (2007). Beastskills.

The One Arm Chin-up/Pull-up. Retrieved February 28, 2008, from http://www.beastskills.com/OneArmPull.htm

Poliquin, Charles. (2006). Body Building.

Improving Chin-up Performance. Retrieved February 28, 2008, from http://www.bodybuilding.com/fun/charles4.htm

Chin Ups and Chin Up Bar Exercises. (n.d.) Retrieved February 29, 2008, from

http://www.indoorclimbing.com/Chin_Ups.html

Exercise: Narrow and Wide Grip Pull Ups. (n.d.) Retrieved February 29, 2008, from

http://www.fia.com.au/FIAsidebar/fitpointz.html

Geiger, Bill. Gravity gains. (2007). Joe Weider’s Muscle & Fitness.

Vol. 68. Issue 12, p. 124-132