Keep on Rollin’ #TeamFrank Week 4
As one may expect, there is some awesome equipment at the Sports Science Institute’s High Performance Centre. From proper state of the art racks, to machine you’d imagine requiring a license to operate. It’s all there… all the kettle bells and whistles! However, there’s one little, and often overlooked, piece of equipment I want, nay, […]

June 9, 2016

As one may expect, there is some awesome equipment at the Sports Science Institute’s High Performance Centre. From proper state of the art racks, to machine you’d imagine requiring a license to operate. It’s all there… all the kettle bells and whistles!

However, there’s one little, and often overlooked, piece of equipment I want, nay, need to interact with each time I’m in the HPC – the foam roller.

About a year and a half ago, I injured my lower back attempting a deadlift. If I’m honest with myself, I went about it in all the wrong way. My errors included:

–          Doing it last in my workout. Meaning my muscles were tired so stability and form was off;

–          Attempting a PB. Again, an assault on an already depleted body after a vigorous session;

–          I wasn’t concentrating. Like a gym chop, I had the metal blaring in my earphones, lip syncing Down With the Sickness instead of telling myself to keep my back straight.

Let’s just say that’s an ever-present lesson I only need to learn once. My best friend after the injury, besides the chiro I spent a small fortune visiting for two months, the ol’ trusty foam roller.

To quote our own info, “Foam rolling—or stretching, or massage—sends an OK signal, stimulating your nervous system in such a way that your brain frees up your muscle’s tone, loosening the guitar string.” Check out the full article at https://dev.mh.co.za/fitness/30762/) Also, have a look here for some simple but incredibly effective foam rolling exercises.

It’s almost become second nature now, to have a bit of a roll after each session. I’ve even taken the time to procure my own one for home – quite possibly one of the best fitness-related purchases I’ve ever made. Do it, you won’t regret it!

This is what Rodet had in store for this week’s RIPT classes:

Monday (Day 1):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts –  Deadlifts (5 x 2) superset with Split jerk (5 x 2)

Metcon – Overhead MB toss / Tyre flips / Renegade rows / Overhead plate step-ups / Battle rope Burpees / Prowler (2 x 60:30 secs work:rest ratio)

Finisher – Resisted sprints (10 push-ups, 10 reverse crunches, 10 squats at partner change-over)

Cool-down – static stretches

Wednesday (Day 2):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Bench press (5 x 2) superset with Power cleans (5 x 2)

Metcon – Pezziball jack-knifes / Iso-lunge with press / Turkish get-ups / Cycle – standing climb (2 x 90:60 secs work:rest ratio)

Finisher – Partner 1: MB prowler / Partner 2: Battle rope Burpees

Cool-down – static stretches

Friday (Day 3):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Back squat (5 x 2) superset with Box jumps (5 x 2)

Metcon – MB sit-up with slam / Assault bike / KB snatches / Skipping / Thrusters / Row ergo. / Inverted rows (2 x 40:20 secs work:rest ratio)

Finisher – L-sit with 10 Burpees

Cool-down – static stretches

So there we have it… train hard, train smart, and keep on rollin’!

(Cue the Limp Bizkit)