So excited to share this new program Highcamp: ASCEND *link is in bio*
It’s a 12 week full gym program focused on building muscle, developing power and improving coordination. I really wanted to create sessions that are fun and dynamic, while hitting all the boxes incorporating mobility, strength & plyometrics.
Athlete 🤝 Pump Sesh
I’ve been working on this awhile, and been loving every session. I wanted to make a big push to get it all together before I had surgery, and it’s finally ready to go. Each exercise has a video tutorial, and record all your weights right in the @trainheroic app.
All the details are at the link, or comment any questions you might have. Let’s get to work! 🙌🏼
I don’t track calories, I’m not “crazy strict” with my food.
This is because:
A- I like how my body feels and performs, so I’m not looking to make a major physiological change.
B- I cook 95% of our meals at home with whole food ingredients, so I know what’s going down the hatch.
That being said,
- I eat at minimum 3 well balanced meals a day
-I drink alcohol maybe 1x a month
- I have a sweet tooth so limit how much processed sugar enters the house (if it’s in the house I’m eating it 😂)
- Pretty much stay on the periphery of the grocery store- too much time in the aisles ends with a lot of big words I don’t understand on the ingredient label ❌
I try to keep it pretty damn simple that way I can stay consistent. I also don’t stress about when I eat something I normally wouldn’t- I think the stress is more detrimental than the Italian Sub at Jersey Mikes 👀
How you eat & fuel your body is pretty individual to your own lifestyle, habits and goals. But it is damn fun to cook food you like!
#nutrition #foodlover #wholefoods #protien #foodporn
Hyped up everyday to have such good access to the outdoors. Shorts jogs, long runs, hikes… whatever it may be- getting the heart rate up in nature is an anchor for my physical and mental health. Add Ranger into the mix and it’s a dream come true.
Rocking the @garminoutdoor Fenix 8 Pro- (I wear the 47mm face). In activity I mostly just keep an eye on heart rate- but the long battery life is sweet for ”health monitoring “ to have a gauge on Heart Rate variability, and if my training load is in the right place.
#garminambassador
#outdoors #dogsofinsta #traildog
Core & Upper Body session with musical ADHD included. Trying to work towards some challenging moves like a planche/ l-sit to handstand etc.
1- One arm dead hang: Max effort
2- Ring Push ups- x10, not recommended but fun challenge 😂
3- Should Plate circles- x10: focus on keeping shoulders down, even as arms go overhead.
4- Push Ups- x20: been going 10 fingertips into 10 fist
5- Straight leg Compressions- x15: the more forward you lean the harder they get.
6- Planche Lean x10
7- Toes to bar x10
8- Incline Straight arm raise x12. Was trying to add an accessory movement to help strengthen the planche position, through elbow and front of the shoulder.
Fun to mix up training and cycle back into sessions like this 🙏🏻🙏🏻
#calisthenics #training #homegymworkouts #utahtrainer
NEW EPISODE IS LIVE NOW.
@fika_with_bjarne , guest: @johncollinson
Johnny had 8 surgeries and been rehabbing the last 5 out of 9 years.
How does he stay motivated?
A day in Johnnys life and a great Fika conversation.
Watch the full episode on Bjarne_Salen YouTube channel.
Link in BIO.
Thanks to ⛷️ @folkrm.mtn 🙏
NEW EPISODE OF @fika_with_bjarne THIS SUNDAY
Guest: @johncollinson
I first met Johnny in La Grave back in 2014 filming for TGR. I remember that he was one of the most humble and nicest athletes I ever filmed with. It’s been great to stay in touch and have him on my new show Fika @fika_with_bjarne 12 years later after we met. A lot of things have happened. He had 8 surgeries, he is a husband and soon a father and he remains one of the most humble and nicest people out there. Subscribe to Bjarne_Salen on YouTube for updates. Tune in on Sunday to watch this episode. Link in BIO. Thanks to 🙏 ⛷️ @folkrm.mtn ⛷️🙏
Movement prep series + plyos . I do a few of these almost every session. It’s a way for me to lock in, forget about outside stresses and focus on the workout ahead. Because if anything is true for me- it’s being intentional with each movement and rep.
1- Walkout push-up complex x3ea - just a flow of a bunch of my favorites- stretches a lot of different areas giving me an idea on if anything is stiff/ needs more attention.
2- knee hugs, then halfway will go onto tiptoes, should feel that glute contract and try to hold for a sec
3- quad pulls should give a nice stretch through your quad, sometimes I’ll add in the hinge to lengthen the opposite hamstring
4-8 Jumps/ bounds/ skips. I dont always do the exact same variation of these types of moves. But I try to get some forward, sideways, backwards, on one leg… there’s a lot of ways to mix it up.
My goal is mostly to keep moving well, and provide the stimulus to my body to be springy (you might hear elasticity) , as well as neurologically coordinating the moves. I like to think of it as coming up with tongue twisters for your body. The better our brains & bodies communicate, the better off we’ll be in sport!
Enjoy the weekend yall!
🙏🏻🙏🏻
#training #sportstraining #warmup #movementprep
NEW EPISODE THIS SUNDAY
Guest: @johncollinson
On Sunday May 3rd we have Johnny Collison in front of the cameras showing a day in his life.
And yes, of course, a Swedish Fika.
Subscribe to Bjarne_Salen on YouTube for updates.
Tune in on Sunday for a great FIKA hangout.
Link in BIO.
Thanks to ⛷️ @folkrm.mtn 🙏
What makes a session or certain training “the best”?
To me it needs to: Target areas I want to improve/ work towards my goals, and be fun/ something I want to repeat.
It can be pretty dang simple.
Of course it gets more complicated depending on your specific goals, looking at building out a more complete program etc. etc… (But hey that’s why us coaches are here 😉)
So what is “best” for me right now- I want to keep improving my speed & jumping (so we got some jumping) maintain a level of strength to support summer activities (so we got some lifts) and I want to improve my calisthenics/ hit some new movements - so we got plenty to unpack in there with skill development, mobility, upper body & core training that is keeping things fun, refreshing & progressive.
It’s never too late to start moving the way you want to!
#training #sportstraining #athlete #calisthenics
Been psyching on getting back into some calisthenics movements this spring.
There are so many cool progressions and variations to build strength for the harder movements.
This circuit was
1️⃣ L-Sit to Planche tuck x5, trying to hold the tuck for a second
2️⃣ Stability ball pike x8- works a little compression, and getting comfortable feeling hips over shoulders
3️⃣ Stability Ball scissor kicks? X4ea spending more time on the hands, and getting comfy with controlling my handstand (something I’ve always struggled with)
4️⃣ SL v-ups x6-8ea
5️⃣ Straddle up progression x5. Still working on the mobility and compression strength to do these on the floor, so elevating on the box helps me a lot.
6️⃣ L-sit chin ups x8-10
7️⃣ Pull ups x10-12
#calisthenics #coreworkout #bodyweighttraining #dadtraining
