University of Florida
NOW

Get the WEIGHT Off Your CHEST

HAVE YOUR CLIENT EXPLODE INTO THE CROSSFIT COMPETITION SCENE WITH THIS HIGH INTENSITY INTERVAL WORKOUT

  From Fitness Trainer March/April

Remember the 2015 CrossFit Games? Specifically the third event: Murph (1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run all completed with a weighted vest). Yes? Alright, so you’ll likely remember the elite Annie Thorisdottir succumbing to heat stroke during that brutal high intensity circuit, if you will. In true Thorisdottir nature she tried to continue to compete, but to everyone’s surprise, especially her own, she chose to withdraw before the final three events that Sunday.

Since those Games, Thorisdottir trains a little more creatively, and efficiently, by slipping on a TITIN Tech weighted compression shirt. And she’s not the only one sporting the TITN gear in the box; other elites such as Rich Froning, Tommy Hackenbruck, Brandon Phillips, Alex LaChance, and Kelley Jackson have amped up the intensity in their training by integrating the shirt into their workouts.

Fit for Performance

So here’s the thing with TITN weighted compression shirts, they’re nothing, seriously nothing, like weighted vests. While weighted vests are literally packing the pounds on your shoulders, shifting here and there during training sessions (which yeah, can lend to

some proprioception benefits) this compression shirt is evenly loading your body with resistance (which can be of great benefit when considering power-based, explosive training)—and it’s being done with malleable gel weights.

Postural Possibilities

These weights, totaling 8 lbs. to 20 lbs., are placed with intention throughout the shirt. The pecs, lats, abs, biceps, delts and triceps are just a few places you can pack on the weight in this 14-pocket, moisture-wicking shirt. While the gel can be heated or frozen and stays hot or cold for 30-45 minutes for a thermal therapy/mobile ice bath affect, it’s the postural possibilities that should really grab yours and client’s attention – especially when looking to build explosive speed, strength, and endurance.

TITIN loads the body evenly and thereby loading weight on their extremities along with the torso. As the TITIN team has found, and physics and biomechanics has shown, t this creates better postural alignment for any athlete by mentally forcing them to pull their shoulders back and stand upright; opening up the diaphragm, allowing for better breathing and athletic agility. Plus it’s been said that poor posture may cause nerve damage while limiting range of motion on joints.

Harder, Faster, Higher

Now for your clients looking to throw their wall ball into competition mode, why not have them throw on the gear; as TITIN pretty much translates to isolation of the fast-twitch muscle fibers for increased fiber recruitment to help you throw harder, run faster and jump higher—the very skills needed for crossfit.

According to TITIN, it’s simple physics; “torsional training uses the sum of the moments generated by the athlete. If you train in a vest, it does not have enough friction to stay tight to the body. This causes a second cadence, torsional slip from the vest and athlete. This is also known to affect the Kinematic Sequence of the athlete’s movement. With Hyper Wear, even if you have a tight enough fit to your body it does not have enough change in inertial mass to stimulate athletic gains as the athletes inertial mass has not been changed substantially.”

Well then, with that in mind, let’s see how TITIN trains!

Burn with Kearns WOD: TITIN TOUGH

Equipment needed

  1. TITIN tech shirts
  2. Heavy medicine ball
  3. Pull up bar
  4. Box

Load your shirt and get ready!

10 to 15 reps on all exercises for 3 to 4 rounds.

  • Just think how much more intense this workout would be if these guys had a TITIN on.

 

Heavy Med Ball Snatches

– Grab the med ball and squat down.

– Place the weight into the heels and brace the core.

– In one quick motion launch the ball up over head and lock it out.

 

Chin Ups

– Grab the bar.

– Lower the body to a dead hang and brace the core.

– In one quick motion launch the chest up towards the bar for a strong squeeze through the shoulder blades.

 

 

Box Jumps

– Stand in front of the box.

– Squat down with weight into the heels, chest high and brace the core.

– In one quick motion push through the heels and launch the hips forward and up towards the box, as the knees tuck up and in.

– Land on the box in a squat and jump back off to start position.

 

 

Push Ups

– Assume a high plank.

– Brace the core and slowly lower the body to the ground with elbows slightly tucked towards ribs.

– In one quick motion push up through the chest for a strong squeeze.

 

 

Side to Side Pull Ups

– Grab the bar.

– Lower the body to a dead hang and brace the core.

– In one quick motion launch the chest up towards the bar as you pull towards the left to then quickly pull towards the right before lowering back down to start position.

 

 

Kevin Kearns

Is founder and CEO of Burn with Kearns, where he is responsible for the worldwide development and implementation of personal training continuing education courses and group fitness licensing programs. For over 25 years, Kevin Kearns has been professionally involved in the fitness industry. In 2013, he was named an All Star Conference Presenter for IDEA, the worlds largest association for fitness and wellness professionals. Based on his extensive martial arts and fitness backgrounds, Kevin has served as the strength and conditioning coach for professional Mixed Martial Arts (MMA) fighters. He is certified by the NSCA (National Strength and Conditioning Association), is a Functional Movement Screen (FMS) Certified Specialist, a FreeMotion Master Trainer and member of Team Bosu. In the summer of 2013, Kevin released a book, “Always Picked Last,” about how bullying impacted his childhood and the lessons he learned in overcoming it.