1 Arm TRX Plank Planks are really good. They do lots of good stuff for ya. But you don't do them, at least, not enough. Or, you unfortunately saw something like this, This is super impressive, from a competitive standpoint. Just not a useful from a "fitness" standpoint. Your friend at the gym told you they hold a plank for: insert insanely and mostly useless length of time here _______ and you thought, "WTF is the point? If I need to waste a whole day just hanging out on my forearms?" "Not So Fast My Friend"- Lee Corso https://www.youtube.com/watch?v=LVAc3q-7qPQ Yes, that really is mostly just, hanging out off your low back and doing a whole lot … [Read more...]
Injuries, Scab Picking and Capacity Building
July 3, 2020 by
Injuries, Fundamentally injuries occur when the stress applied to the the tissue exceeds the tissues capabilities (tolerance). Adapted from The Biomechanics of Low Back injury: Implications on Current Practice in Industry and the Clinic Injuries fall into two categories: Chronic: the type that are persistent, either flaring up frequently and resolving only to soon flare up again, or they just kind of linger always there at some level of pain and/ or discomfort. Acute: these injuries occur and resolve. While they may occur again, it's usually separate, distinct, events. In truth these types of injuries are often interconnected. Acute Injuries Often … [Read more...]
You Should Do This: Plank Row
June 24, 2020 by
Plank Row Know how I kinda harp on: Posterior Chain You can never have enough Ass, Abs and Upper Back Lats are core Today we're going to beat #3 to death, again... Lats Are Core First things first, the "lats" cover a HUGE swath of the body: "Latissimus dorsi is a unique muscle in terms of its anatomical design. It is a relatively thin, fan-shaped muscle, and is one of the largest in the body in surface area, covering a significant portion of the back. It assumes widespread medial attachments to the spinous processes of the lower six thoracic vertebrae, lumbar vertebrae, and sacrum, as well as to the ilium via the thoracolumbar … [Read more...]
You Should Do This: Nordic Quads
May 28, 2020 by
Nordic Quads Three words that strike fear into the heart of any client..... Glute Ham Raise... https://www.youtube.com/watch?v=bGH6SIk15x8 this shit is INSANE, they ain't that easy... Tyreek Hill runs VERY fast. His hamstrings are VERY strong, eccentrically/ concentrically, repeatedly, huh... "subjects who produced the greatest amount of horizontal force were both able to highly activate their hamstring muscles just before ground contact and present high eccentric hamstring peak torque capability." - Sprint Acceleration Mechanics: The Major Role of Hamstrings in Horizontal Force Production just saying. Usually GHR's look more like … [Read more...]
You Should Do This: Iso Hold Dizenzo Row
May 7, 2020 by
Dizenzo Row If I said it once, I've said it a hundred times, a hundred different ways. "You can never have too much ass, abs and upper back." "Muscles up front are for show, muscles in back are for GO!" "You can tell if someone is strong when they have a big ass and thick upper back." If you're posterior chain is lacking, you're leaving better posture, performance, and injury prevention on the table. "A healthy posterior chain is required to counteract forces, sudden movements, and physical demands and is fundamental in physical performance, prevention of injuries, and physique development . A healthy posterior chain also enables good posture and motor control … [Read more...]
You Should Do This: Slider Pushups
April 28, 2020 by
Alternating Slider Pushups Last time I wrote about some of the characteristics good athletes displayed. Truly elite athletes are, in short, Masters of Movement I like to think about it as , "Good movers are analog, not digital." Good athletes intrinsically figure things out and make movement happen. It always looks smooth, controlled and purposeful. https://www.youtube.com/watch?v=ZY5RIA8uxIY Skip to 6 minutes in an enjoy...THAT is movement mastery. Rarely looking like the rest of us they're on the struggle bus, trying to link motions together. "These results suggest that experts were able to focus on motor planning integrating visual information with … [Read more...]
You Should DO This: Skater Lunge Slider Iso Holds
April 16, 2020 by
Really good athletes generally have some things in common. Excellent Power Output: They generate high force quickly. "the ability to produce high amounts of power output is what separates truly elite athletes from merely good ones. This has been evidenced in explosive activities, such as sprint running, cycling, and combat sports." - Optimal Balance Between Force and Velocity Differs Among World-Class Athletes https://www.youtube.com/watch?v=HsGGCflGDgE Excellent Force Absorption: They tend to have high levels of eccentric strength and "stiffness" at high speed or loads. "During CoD (change of direction) tasks, two distinct forms of muscle actions are required to … [Read more...]
