The Ring Cradle is a technique I developed to aid in hip extension through core activation to increase sprinting speed (and compensate for sitting / muted hip function). Dr. Mel Siff, author of SUPERTRAINING, described this on my forum in the 90s as, Directional Specificity - using the hip thrust action to increase horizontal force production. Today’s time-compressed WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 20 seconds of recovery, in circuit format: 1. 30 Jump Squats 2. 16 Clubbell Flag Casts (45lbs) 3. 10 Pull-ups 4. 12 Ring Cradles 5. 20 Sit-Thru Extensions 6. 27 Push-ups 7. 20 Sandbag Lunges (50lbs) (Elapsed time: 24.4 minutes) During 30 sec recovery: working on exhale to recover heart rate so technique could be held, with the compressed recovery period of 20 seconds over the past two weeks of 30 seconds, psychologically this was an ostensible difference but the breath practice did prepare for the decreased recovery period. The primary difference between TACFIT and other fitness methods rests with our principle of Time Under Technique (versus the conventional Time Under Tension.) With better technique comes deeper benefits and greater results, so increased time under tension is insufficient. It must be time under tension. The recovery period is not a break from tension: it is NOT rest. It is a chance to regain or refine access to technique. The better you recover - the better your technique becomes..... And therefore, the better your results and benefit. Compressing the rest period challenges that goal, so do so only to the extent that technique is recoverable. Otherwise, the workout loses EFFECTIVENESS. Ending with: 20 minute Progressive Yoga to compensate. #TACFIT #CST #CircularStrengthTraining #Sonnon #RMAXInternational #511Tactical Honor the Legion, Scott Sonnon Chief Operations Officer RMAXInternational TACFIT.tv
Posted on: Sat, 13 Sep 2014 15:30:11 +0000
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