DCow's Training Videos

[dcow]

Hey everyone, I would like to invite you to follow my training for Ninja Warrior.


Summer Training 2012


Lower Body Power



HUGE thanks to TheAmazingOti, as pretty much none of this stuff would've been possible without his help. All training criticisms are needed and welcomed!

[Philip]

Good job!

[Oti]

- Your squat stance is a little narrow, which will limit your ability to use your hips and glutes fully to power through the squat. Try placing your heels shoulder width apart, and point your toes out slightly. When you descend, push your knees out so they track over your feet, and when you stand back up, focus on driving with your hips and butt. Don't turn it into a good morning, but lead with your hips. THEY DO MOST OF THE WORK. It's easier than it sounds, don't worry. And that's my only issue with that. You achieved depth very well. It was a real, legit squat.

- Your deadlift stance is a little wide. It looks like your knees get in the way of your arms when you first pull and then again when you lower the bar to the ground. Your squat stance (which is what you use, it looks like) is a great standard to use, but each lift will be a little different. Try bringing your feet in just a bit, and widen your grip just a bit. Don't worry about your stance being too narrow. Check out Jim Wendler's deadlift to see a REALLY close stance.

- On the bench, I recommend you widen your grip just a little bit, an inch or two maybe, and also try to touch the bar an inch or two lower on your chest. If you try this, you should notice:
* Your shoulder muscles feel more strain
* Your shoulder joints feel less strain
* Your forearms are more vertical
* Your wrists are more comfortable
It's also hard to tell if you do this or not, although I don't think you do: Pull your feet up toward your butt a bit more and drive them into the ground. With them secured in place, at the bottom of the bench, push your feet hard into the ground and squeeze your abs as tight as you can. Your butt should never leave the bench. If you do it right, your legs will contribute to the bench. This is leg drive, and it can help a lot.

Aside from those minor details, your lifts are good, and with any luck at all (not really) you'll be benching more than me soon.

The one thing that stuck out to me as wrong is your rope climbing. You try to use your legs to help you climb, but the rope isn't in the correct position. Check out my awesome drawing and try it out. If you do it right, your ankles will support your weight, so after you pull them up to your chest like that, all you have to do is stand up.

Besides that it was a very nice video. Your strength is creeping toward intermediate, and your climbing and stuff all looks fine. Keep up the good work, and thank you for the shoutout.

[dcow]

New Video: Lower Body Power

[grhino]

Amazing work! Hard to believe your only 13!

I agree with Oti. When rope climbing, I'd incorporate your legs in the climb. It's a surprisingly technical skill to rope climb efficiently using your whole body. Your other grip and strength training will work fine for developing your back and arms.

On Sasuke, in all the rope climbs, you could incorporate your legs in the climb.

[dcow]

Mar 14, 2013 8:40:06 GMT -5 grhino said:

Amazing work! Hard to believe your only 13!

I agree with Oti. When rope climbing, I'd incorporate your legs in the climb. It's a surprisingly technical skill to rope climb efficiently using your whole body. Your other grip and strength training will work fine for developing your back and arms.

On Sasuke, in all the rope climbs, you could incorporate your legs in the climb.

Thanks grhino! I posted the second video just a day before I turned 14. And I have since then improved my rope climb technique. I appreciate the criticism though

[Philip]

DUDE AWESOME! I thought you were in your early 20's lol.

[dcow]

Mar 14, 2013 18:10:10 GMT -5 Philip said:

DUDE AWESOME! I thought you were in your early 20's lol.

Thanks Phillip and hahahah I get that a lot.