Laylor Performance Systems » Clance’s Blog

“Framed by Design” Helps form Laylor’s wall of Champions

admin — Mon, 21 Jun 2010 19:24:21 +0000

Framed by design has been a crucial member in assisting in the “Wall of Champions” at Laylor Performance Systems. They have done an incredible job framing PK Subbans jersey and we know they will do great with the rest of our athletes that will soon be on our wall after this years off season training. Together Framed by Design and Laylor Performance are committed to making our athletes champions!

You can check out Framed by Design at www.jerseyframing.ca or call 416-669-4837

Seated Hip Rotator Stretch

admin — Wed, 09 Jun 2010 22:14:27 +0000

Sitting on a bench or chair bring foot over stationary knee. Forearm on same side as raised leg should press towards the floor while also bringing chest towards leg. Hand on stationary leg side should grasp calve and hold position for 8-10 seconds then repeat on opposite leg.

Lying Hip Rotator Stretch

admin — Wed, 09 Jun 2010 22:12:42 +0000

Lie flat on your back on a mat. Bring both knees towards chest crossing one foot in front of knee. Slowly pull uncrossed leg towards your chest with your hands for optimal stretch. Hold position for 8-10 seconds and then repeat on opposite leg.

Hip Flexor Stretch

admin — Wed, 09 Jun 2010 22:08:58 +0000

Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place behind you. Keep back 90 degrees while reaching arm towards sky on lunged side. Be sure to really stride forward as to achieve an optimal stretch. Hold for 8-10 seconds and repeat with opposite side.

Hurdler Stretch

admin — Wed, 09 Jun 2010 22:02:27 +0000

Sit on mat with one leg extended straight out and the other tucked in with heel tucked in against your groin. Slowly lower your torso towards outstretched leg, optimally trying to touch forehead to knee. Hold for 8-10 seconds and repeat on opposite leg.

Aerobics

admin — Wed, 02 Jun 2010 13:36:44 +0000

Old Thinking: Centerpiece of fitness program. Promotes cardiovascular health and weight control, minimizes heart disease and cancer risk. Minimum 30 minutes, three times per week (but more is better) of sustained efforts in medium to difficult intensity zones (happens by default – keeping up with class/ group or trying to jog in stead of walk).

Clance: Frequent medium to difficult sustained efforts (aka “Chronic Cardio”) = over- stress, fatigue, burnout, injury, accelerated aging, and increased disease risk. Ineffective for weight loss: calories burned through Chronic Cardio simply increase muscle wasting and appetite, particularly for sugar. Lift weights and sprint for short distances for better health and peak performance!

Whole Eggs

admin — Wed, 02 Jun 2010 12:50:07 +0000

Old Thinking: Minimize consumption due to high cholesterol content. Choose just egg whites as high protein alternative.

Clance: Zero correlation with heart disease or cholesterol levels. Yolk extremely nutritious, whites minimally so. Enjoy in abundance.

“Enter- training”

admin — Tue, 23 Feb 2010 20:13:07 +0000

I had a conversation with a client recently that made me think of a phrase I read some time ago: “enter-training”. This refers to training that relies on some new gimmick or trendy gizmo that looks or sounds cool or “advanced” but whose main attribute is simply that it involves something new and different to get people interested as opposed to being particularly effective. The fact is, however, that very, very few serious athletes, including Olympic athletes, pro athletes, Olympic lifters, or powerlifters, ever train in such a manner. To get stronger, more powerful, and eliminate muscle imbalances, these athletes mostly lift barbells and dumbbells in a variety of ways and often include some pullups and perhaps some kettlebell lifting. Most importantly, they put a LOT of effort into their training, and they train consistently, in a systematic manner. Although such athletes usually enjoy training, they do not train to be entertained, they train to get RESULTS.

Even though you probably do not aspire to be an Olympian or a pro athlete, why would you not want to train in a manner that has been proven to be effective in increasing strength and physical performance?

Effective methods, proven results – that’s the promise of Laylor Performance Systems.

Yours in strength,

Peter Ingleton

CSCS. PICP

Rocking The Bell: Andrew B Clean & Press 32Kg

admin — Thu, 04 Feb 2010 01:33:15 +0000

She Is A Machine – Part 2

admin — Fri, 22 Jan 2010 15:21:43 +0000

Andrea Jacks crushed 5 ladders of 5 reps in the Clean and Press with a 16 kg kettlebell in 16 minutes and 30 seconds! She accomplished this without putting the bell down! To top it off she did an extra ladder saying, “This one is for you, Clance.” That is 90 reps each arm, 180 reps total, non-stop, with a 16 kg kettlebell. That is a challenging feat for most men and an extremely impressive performance by a female. Check it out here: http://www.laylor.com/2009/12/19/611/

Andrea is on course for an exceptional result in her 10-minute snatch test on January 23, 2010. Stay tuned!

Naturally, I have taken a progressive approach with Andrea’s training. After she completed Clean & Press 5 (1,2,3,4,5) ladder workouts with a 16 kg kettlebelI a couple weeks ago, I moved to Density Training before moving up to a 20 kg kettlebell. This approach protects against injury and helps the body to become adequately accustomed to that load. The side effect most women like is that density work increases fat loss. If you want to learn more about Density Training, read this blog – http://www.laylor.com/2010/01/11/breaking-plateaus/.

I believe this is an example of an effective strength and conditioning program. Like the term says, you need to get strong and improve your conditioning. To build real strength you cannot be jumping around the gym doing exercise after exercise. Pick just a couple of key lifts and make them the core of your program. After you knock those off and you still have some energy left, do some conditioning work to build stamina and burn off fat.

To learn more about Andrea and her training, check out this post:
http://www.laylor.com/2009/12/15/she-is-a-machine/