3-2-1: Power Up with Dead Ball Cleans, Cycle to Endurance, and Focus on Recovery
- damianvotta
- Nov 14, 2024
- 2 min read
sent by Damian Votta I NOVEMBER 14 2024
3 Hyrox Tips
1 - Boost Explosive Power with Dead Ball Cleans
Tip: Perform dead ball cleans by lifting a weighted ball from the floor and bringing it to shoulder height in one swift motion. Try 3 sets of 8-10 reps.
Why It Matters: Dead ball cleans are a dynamic, full-body exercise that enhances explosive power and core strength. This movement mimics real-world lifting patterns, making it great for functional fitness and building resilience for everyday activities.
2 - Improve Endurance with High-Intensity Bike Intervals
Tip: Use a stationary bike for high-intensity intervals, alternating 30 seconds of intense pedaling with 30 seconds of rest. Repeat for 10-15 minutes.
Why It Matters: Cycling boosts your cardiovascular health and leg strength while providing a low-impact workout, making it ideal for all fitness levels. Interval training on the bike ramps up calorie burn, improves stamina, and supports heart health. Watch the reel about Cardio Workout
3 - Stretch for Better Performance and recovery
Tip: Incorporate dynamic stretches, like leg swings and arm circles, before starting exercises, and use static stretches, like hamstring or quad stretches, after your workout.
Why It Matters: Doing this prepares your muscles for movement, reduces the risk of injury, and enhances flexibility. A well-rounded stretching routine helps with recovery, reducing soreness and improving mobility, so you're ready for the next workout.
2 Lessons We Learnt This Week
1 - Routine is Key
I celebrated my birthday this week and I had one drink and ate out 4 days in a row. This caused havoc on my body and I learnt that this sudden change in routine swelled up my body, created inflammation in the joints and decreased my performance. Now I’m not saying you can't celebrate or eat out but if you're coming up to your race this just highlights to me that keeping a consistent routine not just with training but food is key to training, performance and results.
2 - Celebrating the wins big and small
When it comes to training I put equal praise to the big wins and the small wins. Even 1% better on a run, A workout where you got 10 extra reps, a cardio session where your Hr stayed down 5 extra beats and a 10k PB all are equal. To get to any big win it starts with the smallest of wins. Progress over perfection is something we live by and this week even though the body had a rough week I still had lots of small wins.
1 Question For You
1 - How would your approach to fitness change if you focused less on performance metrics and more on how your body feels during and after each workout?
Until next week,
Damian Votta
Hyrox Heroes Founder
#1 Growing HYROX Crew
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