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I encourage you to create posts regarding fitness topics that you are interested in or to share your personal training experiences. Or if you have questions regarding any of the posts that have been made, please feel free to leave comments!

Be well,

Justin

-From Sunday July 26th to  Sunday Aug 15th. (weather)

- FromTuesday Aug 11th to Monday Aug 10th

© Justin Baker 2009

How to do it:  Using a mid to full sized towel, wrap the towel around the pull up bar.  It is best secured by wrapping it around two close neutral grip handles so that the towel is balanced.  Grip the towel on either side and begin your set.

The Benefit:  The addition of the soft towel to the movement forces you to recruit all of the flexor muscles in your forearm to perform an isometric contraction.  In this case you are holding on much tighter than you would to a traditional pull-up bar.  In time, you will see that adding the towel to even a few sets per workout will boost your grip strength for difficult movements like dead lifts.

Try this: If you are not ready for full pull-ups, add the towel to the lat pull-down.  Simply remove the bar from the cable and feed the towel through the caribeaner.  Perform the movement holding the towel.  You will need to lower the weight at first until you improve your grip strength enough to move more weight.

Education/Certifications: BSc. Kin, CSCS, Canfit Pro PTS

Autobiography: Originally a competitive hockey and baseball player in the West Hamilton area, I became interested in exercise and resistance training in my mid teenage years.  My first step in pursuing a career in strength conditioning was beginning my undergraduate degree in Kinesiology at McMaster University in Hamilton, Ontario, Canada.  Early on in my university career I developed a sincere passion for exercise physiology.  During my time at West Hamilton’s McMaster campus I continued to study physiology under the tutelage of two of Canada’s finest researchers in the field, Martin Gibala and Stuart Phillips.  In my fourth and final year of my Bachelor’s degree in Hamilton,  I completed a thesis project on the effects of post-exercise nutrition on subsequent exercise performance.

It was at McMaster that I began working as a personal trainer in Hamilton.  In January of 2006 I attained my Personal Trainer Specialist certification from Canfit Pro and shortly after,  started to work with clients at the universitiy’s fitness center – the Pulse.  During my time at the university fitness center, I was involved in several side projects including conducting strength and conditioning sessions for elite adolescent athletes as well as coordinating the strength and conditioning activities for McMaster Sport Fitness School in 2007.  In January of 2007 I became a member of the new McMaster Maurader’s Strength and Conditioning Coaching Team.  As a strength and conditioning coach at McMaster I worked with the Men’s Varsity Soccer Team.  Spending 2 years with the team, I worked closely with the players, elevating their fitness to a level that enabled them to improve their previous season’s record by 100%.  In September of 2008 I acquired the title of Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association of North America.

At the present time I run a successful boot camp group fitness program in the West Hamilton Area and am working one on one with several clients to improve their fitness and quality of life!

• 2 groups.

• 4 exercise lines

• sprint between lines and upon arriving at line, perform exercises required

• it is important to move quickly between lines and after completing the last reps of the set, sprint back to the start

• group B can begin as soon as group A completes their reps at the second line.

• Repetitions are 10, 8, 6, 4 from lines 1-4 respectively unless stated otherwise

Exercise List:

• Chariot Races

• Alternating Sumo Squats, full distance

• Cliff hoppers

• Leg scissors

• Jack knife with knee hug

• 1 Arm Row

• Side bridge with foot swings (6,6,4,4)

• Low Squat hops (20,16,12,8 )

• Torso Extensions

• single leg balance ground touches (4,4,3,3)

• Reverse tubing walk back (half distance)

• Thrusters

• Close Grip Pushups

• Paddle Boat (14,14,12,12)

• Chariot Races

© Justin Baker 2009

• 15 exercises,

• 3 rounds of each 5 exercise circuit

• 1 minute of rest between rounds 1 and 2

• repetitions performed for 30 seconds followed by a 10 second rotation/rest period

Exercises:

© Justin Baker 2009

Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.

Repeat exercises in series with 30 seconds between the start of the next sprint.. After completing the list rest for 2 minutes and then repeat.

Exercise	Set 1 reps	Set 2 reps	Set 3 reps
Double Sprint	Sprint 2 lengths	Sprint 2 lengths	Sprint 2 lengths
Vsit, lateral ground touch	12	10	8
Vertical Jumps	6	5	4
Pushups	12	10	8
Plank with big circles	6/side	5/side	4/side
Double Side Shuffle to Jump	8	6	4
Overhead Triceps Extensions	12	10	8
Side Bridge on outstretched hand with foot lift	6/side	5/side	4/side

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