I hope everyone had a great weekend! It was a cold one. Geez… I am hearing that this Winter is going to be rough. NOT looking forward to that! 😉
As for my weekend, it was a very special one!
To top off the weekend, Episcopal won the 117th game between Episcopal and Woodberry 21 -7!
I want to thank all of my DSP friends that were able to come out for the reception. You all don’t know how much you’ve meant to my growth as a person, father and business owner. I am so glad that you were able to be a part of this!
Okay. Now that the HOF ceremonies are over, I can focus more on what’s shaping up to be our busiest Winter yet at DSP!
Our Kettlebells for the Performance Specialist kicks off the the Winter for us. This is our one day seminar where we dive into the deeper techniques of kettlebell training. Although the seminar is geared towards both medical and fitness professionals, we welcome those that are serious about getting stronger and fitter than ever. The Kettlebell is a game changer. Learn how to use it properly!
THE VELOCITY LOSS CUTOFF – THE MOST ACTIONABLE VBT METRIC FOR COACHES AND ATHLETES
“The first study compared 8 weeks of squatting between one group that was assigned a 20% velocity loss cutoff (VL20) and the other a 40% velocity loss cutoff (VL40). The relative loading was matched for each session across groups, with the only difference being the volume or number of repetitions performed, as sets were terminated when the velocity of the squat dropped below the cutoff value. This equated to approximately half the number of repetitions in each session. Strength and jump performance tests were completed pre- and post-training, in addition to biopsies to observe the effects at the muscle fiber level. VL20 resulted in equal strength gains and greater jump performance than VL40, while performing 40% fewer squat repetitions over the 8 weeks. On the other hand, VL40 had greater muscle hypertrophy combined with a reduction in fast twitch fibers.”
This is a must read article for all coaches, trainers, and parents of young athletes. More is never better! Training with intent and intensity are key for achieving performance and fitness related goals.
We’ve been preaching “quality over quantity” when it comes to training since the day our doors opened at DSP! I use the Push Band in one on one sessions to ensure that we’re getting the right dosage of training for stimulating positive adaptations.
For all my parents out there with young athletes participating in high school sports, you have to read this! More importantly their high school coaches should read this. Check it out!
Video of the Week- Kettlebell Upper and Lower Body Power Circuit
It’s time to get back to our Video of the Week installment! I know that a large number of our videos are of us training young athletes, but I just wanted to make sure that you all knew that we work with some SHARP adults at DSP!
In this week’s video we have one of our morning groups going through a lung searing conditioning circuit to finish off class! The great thing about kettlebells and circuits like this is that with heavier weights this could be used for building strength and explosive power.
To all of our local readers interested in trying a training session at DSP, shoot us over an email at dynamicsolutions@kettlebellstronginva.com and we’ll find a class for you to try.
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