Compound Weight Training I

An effective way to make the most of your time at the gym with maximum results is to compound a series of weight lifting moves. It is helpful to have a foundation of weight training in place so that you are familiar with most body part specific standard lifting moves but not entirely necessary. We will be introducing different compound routines here on nordgrenactive that you can try out and use as part of your workout or back to back in an all out killer routine.

The video above shows three classic weight lifting moves: the clean, the squat, and the push-press compounded together to activate all of the major muscle groups of the body. Before attempting to combine these moves it is best to learn proper form and your weight tolerance for each move. The clean in particular is a complex movement that requires practice to ensure the appropriate muscles are doing the lifting.

Done twice weekly compound lifting such as this in repetitions working your way up to 5-6 per move and compounded into 3 complete sets will have your heart beating & your muscles trembling. I strongly recommend this format of weight training for those of you used to working the standard circuit of muscle specific lifting. Compounding can shake up your routine & your muscles in positive new ways. For runners and cyclists you’ll find these routines give you an advantage in terms of extra power and forward spring that will increase speed and stamina. For triathletes who have little time for the gym these compound routines give you weight training with serious results in very little time.

Love the compound concept and want more information immediately? Check out http://www.crossfit.com as this is essentially their training methodology. Crossfit is also an excellent resource for videos of every classic weight lifting move and their monthly blog “The Crossfit Journal” is well worth the annual $25 subscription fee.

If you have a compound lifting routine & would like to see it featured here please contact us at info@nordgrenactive.com.

In the video Tara Goodman-Miller is wearing nordgren tank in azure, Victoria Nordgren is wearing nordgren vee neck tee in cassis and pant in black.

Intentions!
Jenni Lynn Patterson NSCA-CPT

Jenni Lynn Patterson NSCA-CPT

When asked to write about my philosophy for training it made me stop and smile. Most people would assume a personal trainer would tell you exactly what to do to get great legs or how to lose those last ten pounds, but my philosophy for training is completely of the mind, for training is being honest with yourself and having measurable intentions.

By definition an intention is a determination to act in a certain way. If your goal is to lose weight, your intentions become your actions that get you to that goal. We all know that to lose the weight or gain the muscle we desire, we must get moving. Whether it’s running outside, going for a walk, biking, joining a gym or attending exercise classes, get yourself going! Most of us don’t take the time to really think about how we’re going to get what we want or to honestly set the intentions for ourselves.

You have already been honest with yourself about desiring physical change but in order to get those results you have to set the intention. Only you can make your goals a reality through intentions. If you need to track your food intake with a diary, set weight loss goals for each month, or just cut soda out of your diet, set your intentions to match your goals. Be honest with yourself about what you want and set those intentions into motion to make it a reality. Believe that what the mind can conceive, the body can achieve.

Jenni Lynn Patterson is a personal trainer based in New York City. She is a living example of results oriented training. She is also kind, patient and extremely experienced in all forms of weight, cardio and multi-disciplinary fitness training. Not sure how to make your intentions a physical reality? Jenni will guide you in developing a training program that works specifically for you to achieve the goals you intend. Contact her at jennilynnfitness@yahoo.com. Jenni is wearing nordgren tank top in azure!

Consistency

Consistency. There is nothing glamorous or slogan-worthy, about consistency.

Establish training method, perform, repeat.

What is your training method? Do you show up at the gym with a plan and a series of goals? Do you know what you’d like to achieve there? Are you training for something specific like a Triathlon, a 10K or a figure competition? Do you know what you need to do to be ready? Or is it less defined – improve health, look better, lose weight?

Having some measurable goals in place aids consistency. Knowing specifically what you’re trying to do forces you to think through when and how to consistently configure your schedule to incorporate training. Triathletes need to figure out how to fit life and work into a demanding regimen of three sports. If your goals are health or weight related, putting a plan in place to complete a certain distance on the treadmill or elliptical trainer or learn a weight training routine in a certain amount of time will give you a better shot at meeting those goals.

I really like the advertisement for active.com that reads “Stop Working Out… Start Training!”. This is good advice for everyone’s workout routine!

Consistency allows you to develop the habit of training. Consistency makes it a fundamental part of your life. The only training method guaranteed to get results is embedded in the word consistency. It’s more important to follow through on your training program in a consistent manner than to come on strong on the day you make it to the gym or do your run and then slack off for awhile before getting back in there and hammering your body hard again.

By all means change up a routine that feels boring. Add a different cardio machine, alternate your weight training, try boot camp, try yoga – whatever it takes to keep you moving, challenged and interested in the process. Incentives such as new music on the iPod, great new gym clothes or your own personally derived reward for sticking to your chosen training method can help keep you consistent.

Consistency trains your brain along with your cardiovascular system and musculoskeletal system. Train your mind and your body will follow! This is truly a function of consistency. It is consistency over the long haul that will change your body, elevate your physical competency and give you those moments of serotonin induced glory that makes it all worthwhile.

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