SEM Fitness Academy

NIT Delhi Weightlifting Workshop

Aspects of Training

A movement before an exercise to
prepare you for life. Let's talk about both
Movement: be honest, how often during your day are you sitting in a deep squat? For most it's ONLY the time spent in the gym. The movement of the squat is a fundamental pattern you should easily have the capability to perform to full depth without weight & the inability to do so means you have a weak link in mobility, stability &/or coordination that you should work on.
Exercise: the squat is NOT just a back squat, it's NOT just something to be performed with a straight barbell either.
It's loading the movement pattern in whatever way you
want. Low bar box squat, goblet squat, front squat to full
depth with a pause - there are numerous ways to exercise
the squat. Regardless of how you do it, pushing weight in
this pattern is essential IMO for building capacity &
robustness of your body for life. The squat, when
performed correctly and with good programming (not
maxing out everyday or under loading) will improve core
strength, increase muscle mass/power/strength, increase
your resiliency to injuries. When I was in physical therapy
school, we learned that walking speed and weakness was
directly correlated with how long an elderly person had left to live. Exercise is the best medicine. Think of heavy squats as a necessary nutrient in your life.

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**ch

Just because you have a rippling set of
abs doesn't automatically mean you have a stable core.
Eating well & building the muscles of the core with exercises like crunches may give you a chiseled 6 pack, but a stronger core doesn't always mean there's less chance for buckling and breaking under tension.
You see, each muscle that surrounds the spine does need to have sufficient amount of strength to contract and 'turn on'. When the muscles of our core contract, stiffness is created. Much like a guy-wire that attaches and holds up a radio tower, each muscle that surrounds the spine must provide a certain amount of tension and stiffness to maintain the strength of the spine as a whole and keep it from buckling and becoming injured.
However, here's what most people don't understand. While exercises like Russian twists, sit-ups or back extensions
from a GHD machine may be great at increasing strength and helping you get that ripped core, they do little to
increase core stiffness.
In order to enhance the quality of stiffness, one must train the core differently. This comes through the approach of using isometric exercises built to enhance muscular endurance and coordination and then training the core to
resist excessive movement (not create it).

Weightlifting workshop Day1





**ch &jerk

Stop chasing the feeling of being tired,
sore or a workout that just leaves you exhausted & look for the coach that can deliver the results you're looking for.

Be a Good coach.
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