Spartan Bucket Carry

By Todd M. Cambio | February 6, 2016

The bucket carry tends to be the obstacle that fries people’s back, grip and legs the most.

bucket carry spartan

The simple solution is to get stronger. I am NOT talking about high volume work like CrossFit WODs or boot camp circuits or MetCons.  I am talking about building real raw strength.  You also have to get your core stabilizers working so that a 60 to 100 pound bucket carry becomes light to you.  Lifting heavy things does that for you.  It will take time to build raw strength, so be patient.

Here are my Top 6 Bucket Carry Exercises with goal weight to work towards:

  1. Dead Lift – Men lift twice their body weight and women lift 1.5 times their body weight
  2. Heavy hard style kettlebell swings – Men do two handed swings with at least a 40 kg (88 lb.) and women with at least a 24 kg (53 lb.).  Work up to 15 minute swing ladders.
  3. Front Squat – Squat your body weight
  4. Turkish Get Ups – Be able to complete at least one get up with each side of the body. Men 32 kg (70.4 lb.) women 16 kg (35 lb.)
  5. Push a Sled – Push at least 2.5 times your body weight for men and twice your body weight for women a total of 100 feet
  6. Carry heavy things up hills or ski slopes. Be creative too…logs, rocks, kettlebells, loaded backpacks, etc.  Sport Specific – Fill a 5 gallon bucket with cement and carry it for 10 minutes once you build strength!

Bucket Carry Grip

Here are my steps to holding the bucket during a race:

When you are done with the bucket carry, you will feel ridiculously light on your feet! Aroo!

– Todd M. Cambio, CSCS, SFG II, SGX II

www.ToddCambio.com

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Kettlebell Workshop Single Arm Secrets Wilmington

By Todd M. Cambio | January 23, 2016

Go To The Next Level With Hard Style Kettlebells!  Many people have their 2-handed swings down, but when they switch over to single arm work, it all falls apart.  

This workshop is all about dialing in the single arm swing.  Once you have that down, all the rest just gets that much easier.

The single arm swing is the gateway to cleans, high pulls, the long cycle and snatches.

Kettlebell Snatches


SIGN UP HERE:

Why Train With Kettlebells?
• Builds ridiculous strength
• Boosts your cardio
• Strips off fat like melting butter
• Gives athletes a competitive advantage
• Has the uncanny ability to rehab injuries

Practicing some high pulls with my #SpartanRace #kettlebell today! Basic practice today included: – Windmills x 3/3 x 3 – 24 kg – Freestyle swings, high pulls and snatches. Sets were 8-12 swings per side for 15 mins breaking as needed – 24 kg – Goblet Squats with bottom 3 sec hold x 8 x 3 – 36 kg Just feeling the movements today! #CoachCambio #StrongFirst #SpartanSGX #spartanracetraining

A video posted by Todd Cambio (@coachcambio) on

You Will Learn:
• How to build off previous skills of the Dead Lift, the Two Handed Swing and the Press!
• The Single Arm Swing—Offers more benefits due to its addition increased muscle demands
• The Clean – Showcases the hard style mix of relaxation and tension
• The Snatch – The ultimate in skilled cardio-vascular endurance
Thrusters – Fantastic combo move made even better with kettlebells
• More KB Skills – High Pulls, Clean and Press, and more…
SIGN UP HERE:

Great workshop for kettlebell enthusiasts, for those that want to get StrongFirst certified or trainers that simply want to learn more techniques.
Prerequisite: Should own the 2-handed swing and press. Not a beginner course.
 
Questions call TJ at: 910-470-7766 or Todd at: 860-287-3768
 
StrongFirst Level II Instructor: Todd M. Cambio, CSCS
Where: Momentum Athletics/TFW Coastal Carolina, Wilmington, North Carolina.
 
How Much: Only $97 (savings of over $200)
SIGN UP HERE:

Decided to give my new Spartan #kettlebell a go with some snatch practice! #CoachCambio #StrongFirst #SpartanSGX #SpartanTraining

A video posted by Todd Cambio (@coachcambio) on

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Winter Middle School Strength and Conditioning

By Todd M. Cambio | December 30, 2015

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

2015-12-14 15.17.32-1 2015-12-10 15.25.26

While nothing can absolutely prevent injuries, you can train to strengthen and improve movements in multiple planes of motion to lessen the likelihood of injury.

When:  2:45 – 3:45 pm

     GIRLS: Mon and Weds – Jan 4, 6, 11, 13, 18, 20, 25, 27, Feb 1, 3, 8, 10

     BOYS: Tues and Thurs – Jan 5, 7, 12, 14, 19, 21, 26, 28, Feb 2, 4, 9, 11

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much:


Days per week



My athletes Learning To Goblet Squat

Here are how I believe all athletes need to train:

  • They must go backwards and learn to decelerate as well as accelerate.
  • They must learn to sink their hips properly.
  • They must move laterally and learn to change direction in this plane of motion.
  • They need to strengthen their legs to handle the extremely high forces during change of direction drills and when playing the game of choice.
  • Must master basic things like balancing, lunges, squats, push ups, body rows, jumping, landing, and change of direction.

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian and look forward to working with your athlete(s).

Again, to sign up for this program, go here:


Days per week



IF you are new WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:WAIVER and CONTACT Information Form

 

Stay Strong,

Todd

www.ToddCambio.com

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Spear Throw Tactics

By Todd M. Cambio | December 16, 2015

The #1 failed obstacle at Spartan Races is the Spear Throw. Yet, it is actually one of the easiest obstacles to become Unstoppable at!  It just takes repetition of the throwing motion to find your groove.

Knock on wood, I have yet to fail the spear throw!  I am not going to over think it, just attribute my success to years of throwing and coaching football.  I coached quarterbacks at one time and decided to use my old QB drills to practice the spear throw.  These are very simple drills that helped me dial in my throw.  These were drills QB’s did every week to maintain their throwing mechanics.

So here it is…the throwing motion and some drills.  Picture throwing a football, more precisely, the top of the football throwing motion. This particular throwing motion is most similar to throwing a spear in my opinion.

Here are the throwing motion steps to dominate the spear throw:

  1. Clear your mind and erase any doubt.
  2. Take all the extra slack in the rope attached to the spear and place it over the barrier. (This is so the line does not get hung up on anything when you throw it.)
  3. Grasp the spear roughly in the middle of so it is balanced (check the balance before moving on) in your hand in line with your ear. This is not a death grip but a relaxed grip.
  4. Once you have the spear balanced, take a step or two back to make some room between you and the barrier.
  5. Literally point your non-throwing index finger at the target and look it in your sites.
  6. Now take a lead step with your opposite leg of the arm holding the spear. At the same time, throw the spear with some decent force at the hay bails. I suggest aiming a little high.
  7. On the follow though of your throw, point your throwing hand at the target upon release.

Spear Throw series

The Spear Throw is also one of the simplest and least expensive obstacles to “build”. You can go to any hardware store and buy the components to make your own spear to practice with.

Spear Throw Hay Bails

Spear Throw Hay Bails

How To Make A Spear VIDEO: HERE 

Practice:

  1. Step and throw – just like in a race but start close, for example 5 yards out.
  2. One Knee Down Kneeling throw – literally throw from the kneeling position.
  3. Two Knees Down Kneeling throw
  4. Feet stuck in mud throw – Stand tall and trow with no step.  pretend feet are stuck in mud.
  5. Extend the distance by 5 feet and repeat above until you get 7/10 throws at each benchmark

Now get out there and practice, practice, practice! If you don’t have a spear yet, start throwing the football around!

Aroo!

– Todd M. Cambio, CSCS, SFG, SGX

#CoachCambio

 

 

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Middle School Boys Strength and Conditioning

By Todd M. Cambio | November 11, 2015

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

2013-09-22 11.35.58-2

 

While nothing can absolutely prevent injuries, you can train to strengthen and improve movements in multiple planes of motion to lessen the likelihood of injury.

To sign up for this program go here:

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100 (Cash or check is fine too)


WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

When: Tues & Thurs

November 17, 19, 24 (No Session on Thanksgiving)

December – 1, 3, 8, 10, 15, 17, 22 

 

After having the opportunities over the years to work with this age group, the BIGGEST thing I see is the true lack of an well rounded program.  Everybody wants to simply run the kids more to get them in shape or sign them up for multiple sport specific camp after camp.  My response to that path:  “No, No, No!”

The conditioning piece must be included, and it will.  However, you CANNOT just run them straight all the time, it weakens their hips, creates muscle imbalances and overtrains the quads which actually increases their risk of injury.

By doing one sport specific camp or program after another, you are creating athletes who are actually getting weaker and more prone to injury.  Over time, these imbalances catch up to the athlete in a negative way.  While I do advocate sport camps for skill development, you can’t put skill on dysfunctional athleticism and expect your child to keep improving.  

If your child is doing multiple skill programs for multiple sports at a time…that is simply too much emphasis on skill in my opinion and not enough on general physical preparedness.  

Here are how I believe all athletes need to train:

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

My athletes Learning To Goblet Squat

My athletes Learning To Goblet Squat

This is where my background separates me from the rest of pack.  We will play games, have a ton of fun, and get our kids ready to kill the upcoming season!

Here is a general training approach I follow to build up my athletes:

Athletic-Development-Pyramid

 

I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check us out in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

To sign up for this program go here:

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100

WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

When: Tues & Thurs

November 17, 19, 24 (No Session on Thanksgiving)

December – 1, 3, 8, 10, 15, 17, 22

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian.

Stay Strong,

Todd

www.ToddCambio.com

When:

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Pro Agility

By Todd M. Cambio | November 9, 2015

The Pro Agility test (or 5-10-5 shuttle test) is a great drill to track an athlete’s ability to start, accelerate, decelerate and change direction. You can use it to test your athlete’s improvements in quickness and as a SAQ (Speed, Agility Quickness) competitive drill.

A video posted by Todd Cambio (@coachcambio) on

1.1 – Pro Agility without touching the line   Materials needed: 3 cones and a stopwatch.  Set cones at the following distances: zero yards, 5 yards and 10 yards.  

 

 

 

 

 

 

 

 

 

 

A video posted by Todd Cambio (@coachcambio) on

1.2 – Pro Agility competitive race (yes I allowed the competitive advantage to the younger brother ;))

Tips to a Better Pro-Agility Shuttle

:

Use the Pro Agility Test to track an athlete’s ability to start, stop and change direction rapidly! #precisionfitness #spartancoaches #spartantraining #spartanrace

A video posted by Todd Cambio (@coachcambio) on

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Kettlebell Workshop Boston

By Todd M. Cambio | November 2, 2015

KB 2H Swing Points Todd

Go To The Next Level With Hard Style Kettlebells!

 
WARNING: Must own the 2-handed swing and press! Not a beginner course!
 
Training with Kettlebells:
• Builds ridiculous strength
• Boosts your cardio
• Strips off fat like melting butter
• Gives athletes a competitive advantage
• Has the uncanny ability to rehab injuries
 
You Will Learn:
• How to build off previous skills of the Dead Lift, the Two Handed Swing and the Press!
• The Single Leg Dead Lift – A powerful drill for strengthening the feet and the ankles and injury proofing the hamstrings
• The Single Arm Swing—Offers more benefits due to its addition increased muscle demands
• The Clean – Showcases the hard style mix of relaxation and tension
• The Snatch – The ultimate in skilled cardio-vascular endurance
• Thrusters – Fantastic combo move made even better with kettlebells
• More KB Skills – High Pulls, Clean and Press, and more…
• Programming – Simple and Sinister
 
Great workshop for kettlebell enthusiasts, for those that want to get StrongFirst certified or trainers that simply want to learn more techniques.
 
Questions call Rich at: (617) 575-9348 or Todd at: 860-287-3768
 
Instructor Todd M. Cambio, CSCS, StrongFirst Level II
Where: Mountain Strength CrossFit, 70 Cross St, Unit B, Winchester, MA 01890
 
How Much: Only $97 (savings of over $200)

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Winter Youth Speed and Agility Program for Middle School Athletes

By Todd M. Cambio | September 4, 2015

I am very excited to announce Winter I Youth Speed and Agility Program for Middle School Athletes!!!  Starts November 9th!

Photo Finish Relay Race

My focus in this age group is teaching proper movement patterns for athletes.  Things like running mechanics, speed, agility, footwork, general strength, cardiovascular endurance, and injury prevention.

As you may or may not be aware, ACL injuries are incredibly common in preteen and teenage girls.

Numerous research studies that have been conducted over the past 10 years indicate that females are indeed more susceptible to ACL injuries; most studies report that females are 4-8 times more likely to tear this ligament. ”

While nothing can absolutely prevent these injuries, girls can train to strengthen their movements in multiple planes of motion to lessen the likelihood of injury.

After having the opportunities over the ears to work with this age group, the BIGGEST thing I see is the true lack of an well rounded program for the girls in particular.  Everybody wants to simply run the kids more to get them in shape.  Which of course at a certain point the conditioning piece must be included.  However, you CANNOT just run them straight all the time, it weakens their hips, creates muscle imbalances and overtrains the quads which actually increases their risk of injury.

All athletes, girls especially:

  • Must go backwards and learn to decelerate as well as accelerate.
  • They must learn to sink their hips properly.
  • They must move laterally and again learn to change direction in this plane of motion.
  • They need to strengthen their legs to handle the extremely high forces during change of direction drills and when playing the game of choice.
  • Must master basic things like balancing, lunges, squats, push ups, body rows, jumping, landing, and change of direction.

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

2015-03-27 17.53.31

This is where my background separates me from the rest of pack.  Obviously with my daughter in this age group, I am even more passionate in seeing her and the girls (boys are welcome too!) excel while remaining injury free.  We will play games, have a ton of fun, and get our kids ready to kill the upcoming season!

Group Selfie Time ;)

Here is a general training approach I follow to build up my athletes:

Athletic-Development-Pyramid

Here is a more detailed Soccer Performance model that is appropriate for our kids age group highlighted in red:

Athletic_u12-dev-model

I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check us out in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in soccer or their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, high school teams, numerous college players, several professional athletes and even an Olympian.

SIGN UP HERE:

Days per week



WHEN: Mondays and Wednesdays right after school.  2:45 – 3:45 pm (I believe the MS bus drops right by CFR)

WHERE: CrossFit Reclamation, 2 Kingsway Ave, Exeter, NH 03833.

Dates:

11/9, 11/11

11/16, 11/18

11/23/11/25

11/30, 12/2

12/7/, 12/9

COST: $120 for both sessions per week or $80 for 1 session per week.  We cannot do al cart too confusing.

WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

Days per week


Like I mentioned before, all middle school athletes are welcome to participate.  There is limited space, so sign up ASAP if interested.

The kids will be tested in basic strength an conditioning appropriate for youth athletes to keep it fun yet challenging.  Things like broad jump, shuttle run test, pro agility and more!

Sign Up ASAP to Guarantee  your spot!

Here is a general break down of their Fall 2015 improvements:
Standing Broad Jump: Average of + 2.33″ increase
Pro Agility: Day 1 average 4.64 sec.  We improved to: 4.52 second average.
Shuttle Run: Only 1 person under 30 seconds, this time 3 kids
Mile run: Day 1 Ave 8:56, the girls improved to an 8:15 ave mile.
Todd Cambio, CSCS, SFG II, SGX II
www.ToddCambio.com
860-287-3768
tcambio@hotmail.com

Just Hanging Around

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SpartanFIT Obstacle Course Training Workshop Schedule

By Todd M. Cambio | September 3, 2015

SpartanFIT is a one-day course designed for runners, fitness enthusiasts, OC racers and coaches of all levels who are interested in Spartan Races and in living a life infused with Spartan values.

A photo posted by Todd Cambio (@coachcambio) on

SpartanFIT builds complete athletes through “natural” conditioning. In SpartanFIT you will bend, crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, sprint, squat, squirm and twist. You will move your body how it has evolved to move over the millennia and of course practice obstacles!

There will be lecture and hand-on:
– Learn Spartan training protocols and programming
– Practice Mobility (using LAX balls, foam rolling, barbells and more) techniques
– We practice the Top Spartan Exercises
– We will teach you about Athleticism, Strength, Mind and even Nutrition!
– Practice stretegies to improve your obstacle technique: walls, monkey bars, ropes and more…

2015-06-17 20.29.23

My 2015 Schedule:

SpartanFit, at its roots, is a workshop to help prepare people for the ultimate human sport…LIFE!

The mission of Spartan is to rip people off the couch and get them to adopt a healthy lifestyle of movement, mental conditioning, fitness and nutrition.

The added bonus is that Spartan has numerous races to test all levels of fitness from the 5K range all the way up to a 26 miler.

To anyone curious why obstacle racing is one of the fastest growing sports in recent history…come to one of these workshops!

Footage from my last OCR Workshop:

Come to one of my workshops or request to host a workshop!  Just call me at 860-287-3768.

Aroo!

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StrongFirst 1-Day Kettlebell Course NH

By Todd M. Cambio | August 23, 2015

Hard Style Kettlebell Training will teach you the precise ways in which kettlebells should be used for developing, maximizing, and maintaining strength!

The kettlebell can be utilized as an incredible corrective exercise tool as well.

This is for anyone looking to improve his or her skills as a kettlebell instructor, avid kettlebell student or a beginner.  Check out my last course at EFX Fitness:

In addition to the specific kettlebell skills listed below — and no less important — you will learn many MOVEMENT FUNDAMENTALS:

• “Strength stretching” to take the brakes off your strength, spare your joints, and always be ready to go
• Kettlebell training safety
• Essential joint mobility exercises
• State of the art breathing techniques for strength, endurance, back safety, and stress reduction
• Tension skills for instant strength gains
• “Hip-centric” (McGill) movement, a must for strength and back health.
• “Lat-centric” shoulder mechanics which protect the shoulder while significantly increasing strength
• Single Bell techniques and progressions:
• The Deadlift—the most “functional” exercise
• Single Leg Dead Lift – A powerful drill for strengthening the feet and the ankles and injury proofing the hamstrings
• The Goblet Squat—the squat for the people
• The Swing—the “fat-burning athlete builder”
• The Get-Up—a lesson in moving strong
• The Military Press—a classic test of strength
• A number of foolproof program design tools and sample programs for a variety of training goals

No previous kettlebell experience is required.

SIGN UP: www.regonline.com/sfgcoursemystic2015

When: October 3rd, 2015

Where: EFX Fitness, Manchester, NH

Time: 9 AM – 5:30 PM

Cost: $299 for 8 hours of instruction

Instructor: StrongFirst Level II Coach Todd M. Cambio, CSCS will teach you the fundamental movements of kettlebell training.

The "Perfect Storm" of training philosophies IMO...#StrongFirst and #SpartanSGX I am excited and honored to be able to offer you courses in each. 1-day #kettlebell courses and the new #SpartanFIT course. I bring an athletic style of educating that can

Upon completion of this course, you may use a $250 credit towards the 3-day SFG Level 1 Certification (you must use the credit within 90 days from this course date).

This course is NASM approved for continuing education credits. You can submit to other certification bodies for CEU approval.

If you have any questions, please contact Todd M. Cambio at 860-287-3768

Please note this is NOT a certification.

This is a one day users course, that will help you prepare for the certification. The SFG Certifications are 3 days long and have numerous strength and technique standards that must be passed.

SIGN UP: https://www.regonline.com/sfgcoursenhoct2015

Please contact me if you would like more information on the certifications.

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