The incline DB press is an effective pushing/pressing option that cuts between the angle of a flat bench press and overhead press. A great option for athletes who have had prior AC and GH joint issues or simply are time restricted and want to combine the two angles of movement. Secondly, the bat wing hold is a fantastic way to reintroduce the pulling pattern into someone’s offseason program after time off. Basics work because they are easy and still effective
Here we have @jhtaylor_ and @professormoofasa beginning their offseason program and super setting the above two.
MY THOUGHTS MONDAY #53 : JAY DEMAYO, UNIVERSITY OF RICHMOND- WHO NEEDS SLEEP? “IF WE ARE GOING TO TELL THESE KIDS THAT WE NEED TO SLEEP MORE, AND THEY NEED TO DO BETTER TO GET TO BED MORE, AND THEY’RE NOT ABLE TO GET TO BED BY 9:30 LIKE SOME OF US OLD FARTS THAT ARE SITTING HERE YELLING AT THEM TO SQUAT LOWER AND BENCH HEAVIER, MAYBE IT’S US THAT NEED TO CHANGE TO HELP THEM SLEEP BETTER?” This My Thoughts Monday is brought to you by GymAware, the leading tool to measure your athlete’s weight room performance. Learn more about “The Rolls Royce” of bar velocity monitoring here: https://kinetic.com.au/gymaware.html
In this weeks My Thoughts Monday I discuss sleep. This time we aren’t talking about it’s importance or strategies to improve it, this time I ask why we don’t follow through with allowing athlete’s to sleep better by making them train so early. Tap the link in the bio or use the one here to listen: http://cvasps.com/podcast/my-thoughts-monday-53-jay-demayo-university-of-richmond-who-needs-sleep/
Maybe you get in a funk from time to time. Maybe your opponent is bigger. But you always come back swinging hard and bloody their nose. I love that quality in a person. #exercise2live#fightforyou#hardhitter
💡Five years of studying flexibility research in one slide.💡
🤔As a younger coach and medical provider, I made the mistake of getting stuck in a habit of being very tunnel visioned when approaching how to help increase mobility. -
✅In reality, there are many more things than just stretching that go into gaining and maintaining mobility gains. The best approaches range from screening to tissue physiology to neural motor control concepts. -
1️⃣ Culture - No program will be successful without the bedrock of training morales, values, and habits -
2️⃣Screening - Sport specific screens must be used to really appreciate why someone has limited motion, and to see if interventions are making a difference based on the underlying anatomy and physiology.
3️⃣Soft Tissue Care - Capsular limitations can be the issue, but I find most times soft tissue has a huge impact on limited motion. It seems dosages of 30 to 60 seconds per muscle group (self massage, specific stretch, eccentrics) multiple days per week, can take advantage of both neurological and mechanical changes in soft tissue.
4️⃣Strength - Local strength & global strength balance are crucial for someone to improve and maintain mobility. For one, full range of motion and strength helps transference to sports, which then build upon the next area of control. In another sense, some indexes of strength balance around joints theoretically helps to access as many degrees of freedom as possible, especially under load for stretch induced mechanotransductive and epigenetic pathways. -
5️⃣Control - This area is mainly based off of motor control research & motor skill acquisition research. Locally, using joint range helps solidify what shows up during skilled movement. Globally, building new range of motion into skill specific patterns can also help solidify changes. -
6️⃣Technique / Fatigue Management- The best flexibility program in the world will completely fall short if proper workloads, periodization, skill training, drills, basics, & fatigue management is not monitored. This concept falls under the “allostatic load” field of stress
Hope this helps!
☕️ Arrancamos - Programa de entrenamiento presencial #QiMovement ☕️
• 9 semanas
• 18 sesiones
• 18 horas
• 2 días a la semana
📍Nueva Base de @autspain (C/Arregui y Aruej 13-15)
Los principales objetivos son: ▶️ Valorar tus articulaciones una a una para buscar una mejora en el control del cuerpo.
▶️ Mejorar tu fuerza, flexibilidad y movilidad.
▶️ Conocer la forma de progresar en tu movilidad funcional.
▶️ Proporcionarte un feedback continuo y poder realizar ajustes individuales.
▶️ Mantener la salud de tus articulaciones.
Incorporar la movilidad en tu día a día. ▶️ Cada semana, tú mismo deberás cumplir tu parte en casa, practicando los objetivos de la misma.
▶️ Dotarte de las herramientas necesarias para que al cabo de dos meses y medio puedas trabajar la movilidad por ti mism@
🔜 Próxima convocatoria: enero 2019
📩 Si estás interesado escríbeme a firstname.lastname@example.org
🎥 Edición & Producción by @juditurre
What’s an exercise physiologist? A human engineer. For this reason no two athletes should be doing the same program. That would be like building a F1 car to the same specs as a billy cart. Individual programs are “individual” for a reason. We utilize them to engineer a body to perform at its best, whether you’re an athlete or suffering back pain. From the initial assessment to program reviews, each client’s progress or lack of is unique and the program tailored accordingly.
Unleash your energy 💪
Alhamdulillah. Im IN! @teamnatura adalah produk sport supplement keluaran tempatan. Bukan saja lulus KKM, anti-doping dan halal, malah sedap giler rasanya! 😆
Sesiapa yg nak, leh selit order dengan saya. Free penghantaran untuk kawasan berdekatan 😊
Pre workout (boost), during (shot) dan post workout (recovery). Dapatkan sekarang!
Some big changes to @nate.stocker Arm path/ action and it’s just the beginning.
These changes were made by focusing on quality movement and learning to:
1️⃣ load his back hip
2️⃣ setting and maintaining his posture
3️⃣ keep his direction towards his target
4️⃣ eliminating the reach back when his hand brakes
As you see in the video on the right, it’s a lot smoother, he maintains his position and uses his legs much better.
All this allows for his arm to work a lot smoother and easier.
Any questions on the movement stuff we did, message me. •
TRICEP TRAINING FOR SHOULDER HEALTH & PERFORMANCE
The tricep (located in the back of the arm) plays a major role of being an extensor of the forearm. It’s what allows the forearm, more specifically the elbow joint to be able to extend/press. The tricep muscle is made up of 3 heads: long head, medial and lateral.
Triceps deserve attention as well, because they secretly play a pivotal role in shoulder health and stability. The long head of the tricep attaches to the scapula. With that said I believe that for complete balance at the shoulder all muscles and angles need to be trained efficiently. Usually it’s not thought of to be part of the shoulder stabilizers, but given the origin of attachment on the shoulder blade- the triceps need to be trained to be strong.
The goal and need of an individual will dictate the exact training result that can come from upper body training or direct arm work. Regardless, don’t neglect the posterior side of your arm; if you do you could be jeopardizing your shoulder health currently or long term.
If you are in a facility like mine where access to a cable set up where additional direct tricep training is limited you can create a makeshift exercise by attaching a band somewhere high and putting a dowel of some sort between the loop. You can very well get optimal results by just using big compound lifts or just other exercises in general. But just know the ins and outs of each exercise and train accordingly to the situation.
For those who don’t know I’m in the process of becoming a trained EMDR Therapist. This weekend I completed the second part of my Basic Training. I am excited to have found a mode of therapy that I am so passionate about. The use of EMDR has been extremely helpful with many different populations including trauma, grief, performance, and anxiety. As an associate, I knew that I wanted to attend trainings of topics that weren’t covered in grad school. As I searched for different types of workshops and trainings that would benefit the populations I work with, I was really unsure of what I should sink my teeth into. I stumbled across EMDR and read Getting Past Your Past by Francine Shapiro, I couldn’t get enough. I knew that trainings/workshops were an investment, but I couldn’t be more happy with my decision to pursue EMDR and learn about a mode of therapy that has positively impacted so many people.
What workshops/trainings have you attended? 👇🏻
If you’re interested about EMDR or therapy in general let’s connect! Phone consultations are always FREE and it will help us figure out if we are a good fit. 🦋
“If you’re not what you were, you shouldn’t do it again” - Gray Cook————————————————————————Recovery plays a huge role in performance. When you’re performing, your body is adapting to the imposed demands. Do whatever it is you need to do to reverse the bad adaptations (i.e loss of ROM) and prepare for your next performance. Soft tissue release, self myofascial release, and cryotherapy are useful in helping you “always be elite”! ————————————————————————#recovery#injuryprevention#performance#sportperformance#STR#SMR#cryotherapy#rehab#prehab#preperation
An awesome row variation to build upper body strength and stability.
Blending these two together is very important to staying strong and healthy.
Give this variation a try and let me know it goes.
Want to get stronger, take advantage of the off-season, and be ready for the upcoming season, message me. •
Have you been dealing with chronic pain? She was always in pain with her neck, upper/lower back, elbows, and now has significantly gotten better after being with us ❤️She now visits us about 2-3 times a month for maintenance and preventing any further pain 💪
Do you or someone you know have any kind of chronic pain? If so, tag a friend & give us a follow to see all the tips we provide to help you prevent and improve your health & wellness 🙏
👆Here’s an inside look at a recent idea where the objective was to overload the athlete’s system and develop effective pretension abilities in all 3 planes of motion. Simply incorporating an elevated surface, like a 6-inch plyo box can teach the athlete to become rigid, attack the ground and effectively apply force. -
Rep to rep we made slight adjustments that challenged the athlete’s ability to maintain total body angles in different situations👇
▪️Starting stance (advantageous & disadvantageous)
▪️Vertical emphasis (height)
▪️Horizontal emphasis (distance)
The #gflight was utilized to monitor each variation and to give immediate feedback about the ground contact phase. -
Thanks @john.begley1 @aidan_wilkie & @declanwilkie for the demos!
Yo, take a breath.
1. Your brain uses 20% of the the oxygen you breathe in. Proper belly breaths through the nose and out the nose equals a healthy mind.
2. 70% of toxin elimination happens through your breath. Proper belly breaths in the nose and out the nose equals a healthy body.
3. And possibly the best part, it allows us to take control of our performance in life.
Breath control —> emotional control —> self control —> performance control
PS - A little bonus for you. Did you know that when you experience a stimulus, it first goes through the emotional part of your brain, and then to the rational side? Take a breath so that you’re not running on emotion because it doesn’t matter how you feel, what matter is the action you take regardless of how you feel.
TAKE A BREATH - in the nose, out the nose
LIFTING AFTER LOW BACK PAIN: DEADLIFT 1
While the deadlifts are commonly considered a cause of lower back pain the research says just the opposite. An exercise known to help make your back stronger might actually make it healthier.
If you are not familiar with the movement there are a few basic rules to follow: start with a stance near shoulder width, the weight close to shins and the shoulders over the weight. Keep a braced, neutral spine while raising the hips and shoulders together. Descending the movement will be initiated by the hips (stick your bump backwards).
1️⃣ Kettlebell deadlift off a step- this exercise will give you the chance to practice the movement into a limited range. Take a weight that feels comfortable and do not be afraid to progress. Once you get to a weight that feels heavy after 5 repetitions progress to the next exercise.
2️⃣ Kettlebell deadlift from the floor- As you can see in the video, I break the movement after each repetition, this will help you to avoid swinging the KB. Start with a weight that you are confident and build it up. Aim for 3-4 sets of 12-16 repetitions (the last reps have to feel a bit heavy)
In the next video, we will progress with an accessory exercise. .
Bay Areaaaaaa! Get ready, and turn those post notifications on. Will be announcing the date and the opening of the January registration to the DBC Level One Certification course that will take place San Francisco CA! ************************************************
NOTE: If your facility is interested in hosting this course please send a direct message, or email to email@example.com Make sure the facility page is attached. Hosting facility will receive 2 free entries to the course. 👉🏽Your location must have multiple squat racks, cable systems, and space to accommodate 45 students.
Yes a small startup company from Dallas, Texas is a Training Partner with the Pittsburgh Steelers. It's been both a pleasure and blessing to be associated with such a classy organization. Upon initial conversations with the Steelers' Strength Staff this is the quote that really caused us to pause and ponder: "we are tired of getting these college kids who can squat 700 pounds, but can't fire their glutes properly." After having had their Gluteator for several weeks this was the quote that made us smile: "your machine does exactly what we thought it was going to do, we were able using the Gluteator, to determine who was not properly firing their glutes and now using it to increase strength." Finally immediately prior to the start of this season in the Pittsburgh weight room I asked one of the players "where are you feeling that exercise?" - he was using the #dynavec#gluteator and I was trying to start a conversation - the player proceeded to grab his backside, look up at me, and said "it's called a Gluteator for a reason!" Not going to lie that comment still makes me smile because there was this implied Duh! In his defense, he did not know I was assocated with Dynavec.
Strengthen the muscles that keep you upright - the glutes become a focal point.
Strengthen the muscles that move you forward - the glutes become a muscle group of emphasis.
Strengthen the muscles that minimize injury potential - the glutes become factor into the discussion both up and down the #kineticchain .
One last quote: "Isolate glute strength transfers well to both compound lifts and the field of play and that's why we appreciate the Gluteator."
Mile 10 of the marathon. The moment when a @stapsonline athlete overtake an @inscyd_ "one"!!! 😁
What a cracking performances by @patricklange1 and @cjwurf yesterday at the @ironmantri World Championships. Cam improved his own bike record by 3 minutes (it now stands at 4h09) while Patrick became the first human being to brake the 8-hour barrier in #kona with a mind-blowing 7h52. 😱😱😱 Did we also mentioned that in all the men's victories over the last four years, we were involved in a way or the other?
2017 - LANGE 🇩🇪
2016 - LANGE 🇩🇪
2015 - FRODENO 🇩🇪
2014 - FRODENO 🇩🇪 🚀🚀🚀 And of course massive kudos to INSCYD super coach @danlorang. Although Frodo was out injured, Dan's athletes @tri_anne_haug and @sarah.b.true finished 3th and 4th in the women final classification. 👍👍👍👍 #TrainForReal#RaceStronger#TrainWithInscyd
. . .
#triathlon#trilife#swimbikerun . . .
#IronmanWorldChampionship#ironmantraining#triathlontraining#triathloninspiration . . .
#sportperformance#sportscience#masteringperformance#Repost from @cjwurf with @regram.app ... #groundhogday Once again I started it & @patricklange1 finished it👊.... An absolute honour to be apart of yet another record breaking day in Kona. Thanks to all the supporters & volunteers for making this event so special👏👏👏👏🙌🙌🙌🙌
From Brian Cain Peak Performance. His book The 12 Pillars Of Peak Performance is outstanding. A good quick read, uplifting, and get you going. What's your personal culture? #exercise2live#howtowin#culture
🏃🏼♂️Evita lesiones y gana potencia con este tremendo movimiento! ⛹🏽♂️⛷🚴♂️
🤓Son numerosos los estudios y libros que colocan el trabajo de fuerza como elemento fundamental para reducir el riesgo de lesión y mejorar el rendimiento en todos los deportes. 🤔Hoy les muestro algunos de los ejercicios que vengo aplicando hace tiempo primero en deportes en donde hay que correr, en Readaptación y por último en fitness por la competencia en el movimiento que me otorga y la baja fatiga que provoca a los días siguientes.
💪🏻Staggered Squat with Pretension to Box:
Este es un trabajo monopodal, hay que descender como un squat, colocar la cadera en pretensión de los Isquiosurales para luego explotar hacia el cajón. 🧐Esta pretensión isquiosural es clave para aumentar su activación. Isquiosurales débiles provocan un mayor riesgo de lesión de LCA, Cadera, Rodilla, etc.