DO WORK! With Coach Dos: Round 3

“DO WORK! With Coach Dos” brings you the most recent Q&A interaction between athletes and ATLX Expert Coach Robert Dos Remedios. Here, you’ll find Dos’s expert opinion on questions that you’ve probably asked yourself as an athlete, but didn’t quite know the answer to.

For maintaining muscle and fat loss, I do cardio first, then weights, then another cardio session. Is this efficient?

Dos: If your concern is building and maintaining muscle mass be careful on the cardio. I like cardio then weights then maybe a finisher but not an entire cardio session again at the end.

Coach whats a great workout for women sprinters?

Dos: They better be lifting hard and heavy! At least two times a week during season. Like this…


For fat loss, how many density days and timed circuits or complexes are sufficient per week?

Dos: I like at least TWO densities per week + two timed circuits. I always prefer MORE short/intense sessions rather than fewer longer sessions. Try six hard 30 minute sessions per week.

What is your opinion on throwing athletes doing shoulder/military presses?

Dos: I have never done strict military presses. We do push presses and push jerks both with barbell and dumbbells… I have never had any issues with throwers or overhead athletes.

Coach, I’m doing the Spartan Beast race (13 miles with obstacles) in November, could you suggest some good workouts for both strength and conditioning to prepare?

Dos: Make sure you’re running! Density sessions to keep your strength up and metabolic circuits, like timed sets with LOTS of exercise variations.

Do you wear a weighted vest for an entire session or take it off and on for different movements? How often do you use it for your sessions?

Dos: If there are a lot of moves that will be affected by the extra load (jumps, double unders, plyo pushups, etc.), I will wear it for the entire session… or until get too tired =).

Hey coach, what is the best way to teach an overhead squat with someone who lacks great ROM in their shoulders and back? How can we regress/progress this?

Dos: Adjust grip as wide as needed and SLOWLY make the move to a more narrow grip. Some folks have a tough time and I have had some athletes who actually never get it.


Check back next week for the next installment of DO WORK! With Coach Dos.

If you have a question for Coach Dos, tweet them to us @atlxtv or visit Robert Dos Remedios’s Facebook page and keep an eye out for his next Fast Facebook Coaching Session!

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