Energy Systems

Energy Systems¬† Phosphagen System ( 0-10 seconds) Explosive Power Anerobic System (10 seconds -2 Minutes) Aerobic System Above and beyond 2 minutes Examples of Each System System 1 : 1 Rm Lift , 10 seconds of a hundred Meter Sprint System 2 : Any form of traditional weight lifting System 3: walking, running, jogging, any activity for longer than 2 minutes  continue reading →

RXD COACH

RXD COACH I Started the RXD GYM as a passion project to help and educate others and give them a solid well thought out foundation to training I am here as your online coach to help you and educate you. Name: Raul Valenzuela Torres Age: 27 Years in the industry : Since 2010 Qualifications: Certificate III & IV In Fitness CrossFit Level 1 Certified in Pre Natal Training Certified in Swiss Ball training Certified Master Trainer in Kettle bells (AIK) Certified TRX Trainer CrossFit Gym Owner for 5 + Years (CrossFit Down Under)…continue reading →

Unilateral Core and Pressing Protocol

Unilateral Core and Pressing Protocol This protocol is for anyone who struggles with Shoulder endurance and Core Control We've combined the following movements here Unilateral Thrusters right + left Single Arm Overhead Carry We are loading one half of your core by only using 1 arm at a time in the kettle bell thruster and doing some single arm work which is also beneficial if you are always doing only bar work Protocol ( x 5 sets on Each Arm) 5 x Kb Thrusters Right Arm 10 Meter Walk 5 x Kb Thrusters…continue reading →

How to improve your Burpee Flow

How to improve your Burpee Flow   How to improve your Burpee Flow There are several different ways to perform a burpee, but here is a variation that allows you to maintain a stronger structural integrity and also allows you to find a flow within the movement a smooth transition from the floor to the air Squat down Kickback Lay down Squat Up Jump repeatcontinue reading →

How to Improve your Toes to Bar With out more Bar Work

How to Improve your Toes to Bar With out more Bar Work You don't always have to do more Toes to bar to improve your toes to bar, you don't even have to always just hang from a bar, sometimes we need to address the issue from within the core Use the Following exercise to develop your core muscles The Hands to feet exercise is excellent at developing fast twitch core control 5 x 8-12  continue reading →

Shoulder Flexion Protocol

Shoulder Flexion Protocol The Shoulder has a large range of motions that it be able to do to work properly, one of those motions is "Shoulder Flexion" Shoulder Flexion is very important in many of the movements within this program including Dips Muscle Ups Push Ups General Life Flexibility Here is a protocol that is designed to help you Test your shoulder flexion improve your shoulder flexion Bottom of Shoulder Push Up as demonstrated on the video Setup a pair of paralletts shoulder width apart from each other While in a plank position…continue reading →
Why Fitness Standards are Bullshit: RXD TALK

Why Fitness Standards are Bullshit: RXD TALK

Why Fitness Standards are Bullshit: RXD TALK in Today's First Episode Balk after a short hiatus we are back with a new podcast on "Why Fitness standards are bullshit" Check out the Episode on the Play button below or Download it now from Itunes or Stitcher Look Up "Something RXD"continue reading →