5 Things I Noticed

Just got back from Mexico and one of my most enjoyable weeks over the last couple of years. I survived a week of sitting in the sun, gluttony and having a few too many shots of tequila. As much as I enjoyed the week and can not wait for my next one, here are 5 disturbing (to me at least) things that I noticed:
5) The number of people who still smoke. Smoking is unhealthy...right?
4) How many grandmas feel like it's alright to go topless just because they're in Mexico.
3) The number of overweight people. And I'm not just talking a couple of pounds.
2) How many people still use the Smith Machine for pressing, squatting and lunging.
1) No guy looks good in a speedo, in shape or not.

RichRuff Training Exercise of the Week: Fat Bar Hold

How important is grip training? Very important if you ask me. If you can't hold onto the bar, you can't perform the lift. If you can't hold onto a rebound, your coach is going to be yanking you out of the game for turning the ball over. If you can't hold onto the air conditioner as you're removing it from your window, it's going to fall on the poor lady standing 2 floors down (almost happened to me today). I could keep rambling on about instances where grip strength and endurance comes into play. Don't you get angry knowing that you could have done another 3 or 4 pull ups, but your grip is so weak that you couldn't finish the set? But is grip training part of your workout routine? Probably not.
This weeks exercise is so simple it doesn't need a video or a picture. At the end of your workout get into a power rack and set the pins up below waist height. Load some weight on the bar (I'd say either 185 or 225). Now, I know the headline says "fat bar". If you're able to use one great. If not, get a towel and wrap it and around the bar. Or there is a great product out there called Lynx Performance Grips. Check them out at http://www.lynxpt.com/. I've been using them for any pulling movements and boy will you feel the difference in your forearms. Anyways, whatever bar or implement you're using, reach down grab it and hold on for dear life. When that bar slips out of your hands, rest for 2-3minutes and repeat for one more set.
Over time, watch your strength numbers and performance improve.

Yeah I know. That's not a picture of the Fat Bar Hold. That's a picture of a beach in Mexico, where I will be next week on an overdue vacation So until I'm done soaking up some rays and having a few Coronas, give some Fat Bar Holds a try. And when I'm back, maybe the next Exercise of the Week will have something to do with sitting on a beach with drink in hand. See ya.

Question to RichRuff Training

Hi Rich. I've been working out for two months now. How often should I be switching up my routine?

Sanju

Hi Sanju. The answer to your question is really dependent on each individual. For a beginner, I would suggest staying with the same workout routine for 4-6 weeks. This is the time to build a solid foundation of strength and trying to perfect some of the more basic exercises.

2007 ALDS Champs

8 wins away from another World Series title!!

RichRuff Training Exercise of the Week: Single Leg Romanian Deadlift

A couple of weeks back I discussed the importance of single leg training. Yet, there is one problem I see with single leg training. Most single leg exercises done by individuals are quad dominant. Step-ups, split squats and lunges are all quad dominant exercises. There's nothing wrong with these exercises, but some times I think we ignore single leg hip dominant exercises. So without any further introduction take a look a this clip from one of strength coach Mike Boyle's athletes performing the single leg Romanian deadlift.

Question to RichRuff Training

Hi Rich. I am trying to find an exercise that I can add to my workout that will increase the strength of my hockey shooting muscles. What about swinging a kettlebell in one hand?

Barry

Hi Barry. In order for me to really answer your question I would need to know what your workout consists of now. But I can help by giving you some suggestions.
What I would not do is to try and replicate your shot with weight training exercises. If you mimic your on-ice shot too much with weighted exercises you may actually screw up your shot mechanics and produce a negative effect.
What you can do is try and strengthen your shot indirectly by working on the muscles that are involved in your shooting. Some exercises I may include in your workout are: chin-ups & pull-ups, external rotation work for the shoulder, direct forearm work, and some torso rotation work (Russian twists and diagonal woodchops for instance). This work, along with your on-ice work should help improve your shot.

Roll, Roll, Roll

What's the typical massage cost? Probably anywhere from $75-$100, right? And if you're going to get a massage on a regular basis, you're looking at a pretty good expense. I know my pockets are not that deep. But what if I told you that you can get the close to the same benefits as a deep tissue massage for only $20? And you don't have to make an appointment. You'd be able to do it any time of the day. What's this $20 cure? A foam roller.
Even though the foam roller has been around for awhile now, I still do not think people understand it's importance. Basically, muscles have two properties that are related to their functionality: the length and the quality of the tissue. The length of a muscle is addressed through stretching techniques. But what about it's quality? If there are trigger points, adhesions or scar tissue build up the muscle is going to have poor quality. Not only will it have poor quality, but the quality of the tissue is also going to affect it's length. Poor quality + Poor length= trouble. And as I said before, you don't have to run out to Mr. Feelgood in order to get those knots worked out. Instead pull out that $20 foam roller out from under the bed and get rolling. You will immediately see the benefits.
For a great selection of foam rollers go to PerformBetter.com and get your $20 cure to all those aches and pains.