John Zombro

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  • in reply to: Summer Season 2021 is Launching! #12650
    John Zombro
    Keymaster

    We are starting July and entering the speed block. Prepare for excellence!

    in reply to: Summer Season 2021 is Launching! #12619
    John Zombro
    Keymaster

    The summer solstice is here! June 21st is the longest day of the year. Enjoy the long periods of warmth and sunshine. Exercise, train, play, compete, and have fun with your peeps! It’s what it’s all about!

    • This reply was modified 5 months, 2 weeks ago by John Zombro.
    in reply to: Summer Season 2021 is Launching! #12444
    John Zombro
    Keymaster

    Oh yea, you bet! I’ve also gotten several requests (Wekwests!) for Tuesday MasterClass topics. Body recomping (losing fat and gaining muscle) and training shoe selection will be upcoming topics!

    in reply to: Summer Season 2021 is Launching! #12397
    John Zombro
    Keymaster

    Looks like things are getting off to a great start. I’m hearing from some folks around the country and also seeing our local peeps looking good. Here are a few bits of advice as we use power and speed in our summer training. First, always do a “bod-check” as you warm up and give special attention to anything that feels tight or wonky (like a hammy). Next, “soft-pedal” any part of the workout that you need to so that you’ve scaled the intensity to not only match your general level, but where your body is at on the exact day. Finally, shoot for consistency and remember that easy days are fine but zero days will only add up and hurt you in the long run. If you’ve missed a workout or two, reflexively downgrade the sesh so your inner beast stays happy.

    in reply to: April KPI Tests! #12281
    John Zombro
    Keymaster

    Jeff, Those are outstanding results. Keep up the good work! I salute you.
    Coach JZ

    in reply to: Getting Ready for Spring! #12139
    John Zombro
    Keymaster

    The 2021 FittKitt requirements are as follows:

    5 gallon bucket
    5-10 pound medicine ball
    8 foot section of heavy rope or strap
    1 medium resistance exercise tubing or band
    1 functional training sandbag

    killer attitude!

    You’ll need this gear ready to go for outdoor workouts beginning May 1!

    in reply to: KPI Test Results! #12057
    John Zombro
    Keymaster

    Well, this month has been great fun. I ended up making some strength gains in all the major lifts, even if they were not massive. Great journey. How did you do?

    in reply to: KPI Test Results! #12021
    John Zombro
    Keymaster

    Coming up is the third week of March, in which we’ll test our maxes in some basic compound lifts. Are you ready?

    in reply to: MasterClasses! #12020
    John Zombro
    Keymaster

    Wow…those workout sessions always look simpler on paper (or the whiteboard!) than they turn out to be! I’m feeling the smash workout but that’s a good thing.

    in reply to: KPI Test Results! #11911
    John Zombro
    Keymaster

    This is a late February report on progressing through the first month of the strength block. Establishing 5RM’s has been many things. Interesting. Challenging. Humbling. Bench pressing going well for a long-armed dude. I think I see a target for the future…5 reps with bodyweight. That’s nothing compared to what many people can do but it would be a great goal for me at this time. Deadlifts going well. But my squat pattern is downright weak and lacks mobility. Old injuries, body type, bad habits…I’m uncovering them all. Reality is, at this age, I need to be cautious/intelligent as I progress range and load. Great stuff to learn and shoot for improvement.

    in reply to: KPI Test Results! #11808
    John Zombro
    Keymaster

    Holy Rocket Blasters KattWoman! That’s boingy-boingy. This will pay off big time in your summer running as you reduce ground contact times and increase propulsive force. They won’t even see you coming!

    in reply to: KPI Test Results! #11780
    John Zombro
    Keymaster

    Ahh, yes. The ole coach is having just too much fun. Did those tests again. Enjoyed the challenge but was determined to improve. Got 78 inches in the SBJ and dropped my 20 x 15″ box jumps to 16 seconds. Here are some impressions.

    The standing broad jump is a hard test. Where it tests agility most is in making a good landing that feels and looks good, and is graceful. Getting there. But the takeoff requires a lot of concentric strength because you can’t harness much momentum (only the countermovement) and use elasticity as much (which is how I prefer to generate movement). I don’t have much concentric strength but I’m looking forward to developing it in the next block and then we’ll revisit this test in our power component later on.

    The box jumps are easy for me. As long as I can get in the groove, finding that balance point, I can mostly just bounce up and down. I can still go a little faster as I improve foot/ankle/calf tendon stiffness…and we’ll check this out in our speed phase again as well.

    Humbling. Gratifying. Good to work on all aspects of movement. Good luck everyone!

    in reply to: KPI Test Results! #11775
    John Zombro
    Keymaster

    Nice Work K-Katt!

    That’s a long leap like a true bobcat. Also, great advice on the Yeti cooler. They are sturdy and form a safe platform for jumping and stepping. Plus they keep your protein shakes cold! If you are digging this week’s stuff, next week will be absolutely delightful!

    Coach JZ

    in reply to: KPI Test Results! #11767
    John Zombro
    Keymaster

    Just hit it again. Got the jumps to 15 seconds and SBJ to 71. Felt snappier today. Will go easy tomorrow and then crush these results on Friday!

    in reply to: KPI Test Results! #11761
    John Zombro
    Keymaster

    Dr. B,

    That’s great jump work! I salute you!

    I used a 15-inch box and got 20 jumps in 17 seconds. Best broad jump so far was 66-1/2 inches but I’m determined to beat that later this week. The differences are interesting. The repeat broad jumps are all about timing and elasticity, and once you get in a rhythm you just roll. But the SBJ is a true test of concentric power, which I want to get more of.

    Thanks for sharing and I can’t wait to see what happens later in the week for both of us as well as the rest of the group!

    Coach JZ

Viewing 15 posts - 1 through 15 (of 29 total)