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The JuggLife | Zack Bartell

http://www.jtsstrength.com/feed/ - Tue, 01/15/2019 - 11:50

Owner/Head Coach of SoCal Powerlifting, Zack Bartell, joins us to talk about running a gym at just 22 years old and more.

The post The JuggLife | Zack Bartell appeared first on Juggernaut Training Systems.

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My 5 for 2019

https://www.elitefts.com/education/feed - Tue, 01/15/2019 - 09:58
As we rapidly move into mid-January, here are My 5 for 2019—not resolutions necessarily, but aspects of life to consider.
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Research Breakdown: Why Does Exercise Make us Healthier?

https://www.strongfirst.com/blog/ - Tue, 01/15/2019 - 05:53

Why does exercise make us healthier? One of the most important linkages may be due to improving our mitochondrial functioning. Healthier mitochondria may be the route to living better, healthier lives, while also being better in our sport or work.

This article is the first in a series breaking down current research and how you can apply it to your goals. Here, we cover mitochondrial biogenesis (building more mitochondria) using different types of sprints and rest intervals, as well as long slow endurance types of exercise protocols.

StrongFirst-Strong-Press-Happy

 

Fiorenza and colleagues (2018) published a study of how athletes can improve their mitochondrial functioning. Mitochondria are important as they convert carbohydrates, fat, and protein into ATP and other energy currencies. Mitochondrial functioning is related to many processes in aging and disease, as well as our ability to perform speed, power, and endurance types of exercise. Thus, by learning the mechanisms and optimizing this process, we can live better, healthier lives, while also being better in our sport or work.

Before we get into the details of the study, let me define some terms.

PGC-1α—Key regulator in making more mitochondria (mitochondrial biogenesis).

AMPK, CaMKII, and p38 MAPK—These are all thought to be factors that bring about more PGC-1α.

Adenosine Triphosphate (ATP)—ATP is our primary source of energy. Muscles use ATP to contract by decoupling one phosphate molecule, which creates adenosine diphosphate (ADP; or with two phosphates). When the system breaks down ADP we get one phosphate or adenosine monophosphate (AMP). The ratio of AMP:ATP is thought to activate the signaling for AMPK.

Summary of terms—The faster we burn through energy, the more our AMP:ATP ratio changes, which signals AMPK and then PGC-1α. Sprints drain ATP quickly, while long-slow distance also drains ATP to increase mitochondria through this pathway.

StrongFirst-endurance-mitochondrial-biogenesis

Details of the Study

Participants were experienced cyclists with over 6 years of experience and higher than average VO2 max values (average was 61.9). The researchers wanted to use experienced athletes as unexperienced athletes can undergo many adaptive changes from any training program. The participants were split into three groups: repeated-sprint (RS), speed endurance (SE), or continuous exercise at moderate intensity (CM).

  • Repeated Sprints (RS)—These participants sprinted for 5 seconds with an all-out effort. They were then allowed 30 seconds of recovery before the next sprint. They did 18 sprints in total. Thus, they did 90 seconds of total work at maximal effort.

  • Speed Endurance (SE)—These participants did 20 second all-out sprints followed by 2 minutes of rest. They did 6 sprints in total. This group did 120 seconds of total work.

  • Continuous Moderate Exercise (CM)—This group did 50 min of continuous exercise at a relative intensity corresponding to 70% of their VO2 max. This group did the more traditional long slow distance style of work.

The researchers took blood samples and muscle biopsies before and after the exercise protocols. The RS and SE protocols are not high-intensity interval training as they had adequate rest in between sets for recovery. Traditional interval training shows a decline in performance over time. This research used repeat training where there is little to no decline over time as the rest allows for recovery.

Results

The study focused on muscular and changes in the blood. Gibala and colleagues (2006) have already shown the 20-second interval leads to V02 max changes. All groups had significant increases in signaling molecules of AMPK and p38 MAPK. The repeated sprint group and strength endurance groups saw improvement on CaMKII. CaMKII affects PGC-1α but also affects the growth of type IIa muscle fibers (Rose et al. 2007). Thus, it makes sense that the 20-second intervals led to the highest amount of CaMKII.

The main outcome we are interested in is the PGC-1α as it triggers mitochondrial biogenesis. The 50-minute moderate exercise group showed the greatest improvement in PGC-1α. While the 20-second interval group had a greater increase over the 5-second sprint group. All groups significantly changed above where they started. Thus, they all had improvements in the signaling of mitochondrial biogenesis.

Summary

Short sprints of 5-seconds, longer sprints of 20-seconds, and continuous long slow distance of 50 minutes all improved one of the major signaling molecules of mitochondrial biogenesis (PGC-1α). Athletes who cycled for 50 minutes had the greatest improvement. However, the amount of work completed indicates that shorter sprints might be more efficient (90 seconds of total work for the 5-second sprint group and 120 seconds total work for the 20-second sprint group).

One missing component is work intervals between 5-seconds and 20-seconds. We know that ATP is depleted around 50% at around 8 seconds of maximal effort. At about 20 seconds, ATP is depleted to about 10% of its initial level. Between 5 seconds and 20 seconds might be a sweet spot for depleting ATP, increasing AMP, and henceforth increasing AMPK signaling and mitochondrial biogenesis.

Luckily, StrongFirst has a new book coming soon that will fill the gap.

References

Fiorenza, M., Gunnarsson, T. P., Hostrup, M., Iaia, F. M., Schena, F., Pilegaard, H., & Bangsbo, J. (2018). Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology, 596(14), 2823–2840.

Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S & Tarnopolsky MA (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575, 901–911.

Rose, A. J., Frøsig, C., Kiens, B., Wojtaszewski, J. F. P., & Richter, E. A. (2007). Effect of endurance exercise training on Ca2+ calmodulin-dependent protein kinase II expression and signaling in skeletal muscle of humans. The Journal of Physiology, 583(Pt 2), 785–795.

The post Research Breakdown: Why Does Exercise Make us Healthier? appeared first on StrongFirst.

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To Be or Not

https://www.elitefts.com/education/feed - Mon, 01/14/2019 - 16:15
People keep asking me how long I intend to train at a high level and compete? My answer: As long as I can continue to improve and get my old ass to the platform, that is where I intend TO BE.
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Concussion Awareness & Prevention for the Strength Professional – Joe Powell

http://iyca.org/feed/ - Mon, 01/14/2019 - 14:41

Part 1 of 2 on concussion awareness and mitigation for the S&C Professional focuses on defining the injury and its primary root causes, as well as clearing up common misconceptions about the injury. The article focuses in on published research to define prevalence and rate of instance among popular sports. 

The term concussion has long been feared, yet largely misunderstood by both athletes and coaches alike. However, as of late, concussion awareness in athletics has been at an all-time high. Increases in clinical diagnoses of the injury as well as research devoted to the cause, effects, and preventative strategies have helped spearhead awareness and thus increased prevention attempts. High profile athletes have begun to step forward into the public eye to raise awareness on concussions and the subsequent consequences that can accompany the injury and, unfortunately, plague their everyday lives. Controversial debate has even taken place in professional sports among league officials and referees to change the rules of the sports where concussions occur at high rates. Sure, concussions have always occurred in the sports that we love, but only recently have they garnered the mass attention necessary to begin the prevention process at all levels. Like any other injury commonly sustained by athletes, it is our job as strength and conditioning professionals to help lead the movement on mitigation and make it a priority in our training.

The first step in creating a program to help our athletes minimize the occurrence of any injury is to better understand the nature of the injury and everything that accompanies it.

What is a concussion and how can it occur?

A concussion is the result of external force being applied upon the body wherein the result of the impact causes a sudden acceleration or deceleration of the head, resulting in a collision between the brain and the skull. Sustaining a concussion can result in severe cognitive, psychological and structural damage to an individual. Common symptoms of the injury include headache, dizziness, nausea, fatigue, and even loss of consciousness. The injury may last days, weeks and in some cases even longer. The severity of the injury is dependent upon many factors. How it was caused, the force of the trauma that occurred, the amount of previous head injuries the individual has sustained, and even the time it took to report the injury to a licensed health care provider are just a sampling of factors that influence the severity of a concussion.

From Children’s Hospital Oakland

Head injuries such as concussions are most commonly thought to occur due to a direct blow to the head via another athlete. These are your big highlight reel hits in football or the massive check into the boards in hockey. This scenario is certainly one of the most common causes of concussion in sport, however it is far from the only one. The direct contact hits by another individual that result in a concussed athlete are easy to recognize because the signs and symptoms of a concussion are usually immediately on display. It has almost become the norm to expect an injury when a vicious hit is sustained during play. However, these types of concussions may partially explain why the injury is so misunderstood. When an athlete displays concussion symptoms to themselves or others, yet cannot trace the symptoms to an event where a large collision took place, they may not actually think they’ve suffered a concussion. This results in athletes failing to report their injury and thus do not get the treatment needed to be placed on a proper rehabilitation protocol.

Other common scenarios where concussions are sustained in athletics may not be as recognizable as the highlight reel hit or direct head contact. Yet these events are every bit as serious, even if though go unrecognized initially. These situations may include when an athlete suffers repeated low-level blows to the head, when an external object (not another human) hits an athlete in the cranial region, or when a player gets wrapped up and their head becomes susceptible to hitting the environment around them, even if at a low velocity. To put into perspective how common these injuries can occur, look no further than specific examples of routine plays that happen in almost any game or match. Instances may be when a soccer player attempts a header and strikes the ball with great force, when a baseball or softball strikes an athlete on the helmet, when a wrestler is taken down and cannot brace themselves before hitting the mat, or a lineman in football colliding against defenders for the duration of a game. The possibilities are numerous. The root cause of concussion can certainly differ, but the injury remains incredibly serious regardless of how it is sustained. Now that the injury and some of its causes are better understood, more effective strides can be made to minimize its prevalence.

Which athletes are at risk?

For many years the primary concern around concussions was based around contact sports, such as football, hockey, rugby and lacrosse, and the high-velocity collisions that accompany them. These contact sports are primarily male-dominated, which meant if you were female or played a non-contact sport you were likely safe from getting a concussion. Even youth athletes that played contact sports were not seen as a high risk of concussion since they could not typically generate the high-velocity impacts that are usually seen at the high school level and above. Those assumptions are actually quite false according to numerous studies on the topic and given the circumstances previously mentioned, it is now better understood that athletes of all ages, both male and female, across all sports, can be at risk of sustaining a concussion in their sport. The goal of bringing awareness to parents and athletes of the potential injuries in sport is not to scare them off and prevent them from playing the games they love, rather it’s to educate with the hopes of increased prevention methods, as well as understanding the proper steps to report and treat an injury if it does indeed occur.

Concussions and youth sports

Research has emerged within the last several years that paints a better picture on the prevalence of concussions in youth and high school sports. The CDC estimates that 20% of the roughly 1.7 million concussions that are reported each year are sports related, with the majority of those stemming from participants in youth and high school sports. It was reported that youth athletes who sustained a concussion from participation in contact/collision sports account for 3-8% of all sports-related injuries reported to the ER (Kelly, et al. 2001). Given the high number of participants in youth sports, those statistics are staggering. For years, concussion instances in youth sports was long an afterthought, yet studies show that young athletes are in fact likely more susceptible to concussions than adults. Concussions represent 8.9% of all high school athletic injuries compared to just 5.8% at the collegiate level (Karlin, 2011, Boden, et al. 2007). Possible explanations for higher percentages of concussion rates in youth athletics include youth and adolescent athletes possessing a larger head to body size ratio, they possess weaker neck muscles, and have an increased injury vulnerability due to the brain still developing (Sim et, al. 2008). To make matters worse, research suggests that children and adolescents take longer to recover than adults (Grady, 2010).

A systematic review and meta-analysis done by Pfister et. Al. examined the incidence of concussions in youth sports. 23 articles were accepted for systematic review (out of 698 considered for review). The accepted research focused on both male and female athletes under the age of 18 and included the following sports as part of the research: football, rugby, hockey, lacrosse, soccer, basketball, baseball, softball, wrestling, field hockey, track, taekwondo, volleyball, and cheerleading. The data compiled from the studies demonstrates concussion prevalence in terms of what the researchers refer to as an athletic exposure, or AE. The researchers define an athletic exposure as “one player participating in any game or practice, regardless of the amount of time spent playing and therefore at risk of sustaining an injury.” In this analysis, the data shows concussion prevalence out of 1000 athletic exposures across the 12 sports. The average incidence of an athlete sustaining a concussion across all identified sports was 0.23 per 1000 athletic exposures. The numbers range drastically dependent upon the sport. Rugby was the highest at 4.18, whereas volleyball the lowest at 0.03. The average incidence of an athlete receiving a concussion may seem low when thought of at 0.23/1000 AE, however when taken into consideration that as of 2011, 30-45 million children, and an additional 7 million high school students participated in athletics, that ratio (.023/1000) is actually incredibly startling. The following chart taken from the systematic review by Pfister et. Al shows the reviewed sports and their rates of concussions in order from highest to lowest, as well as the studies the data was taken from.  

The popularity of youth and high school sports are at all-time highs in today’s society. Parents, coaches and athletes alike are constantly vying for any edge in performance they can find. While the constant desire for improving sports and fitness related skills is great for the field of strength and conditioning, it’s imperative that athletes, parents, and coaches allocate time on injuries and preventative methods. Understand that injuries do occur, and will keep occurring, however the better understanding of how and why they occur, the better we can aim to mitigate them. This is especially important in regards to the serious injuries such as concussions where the long term effects are still unfortunately largely unknown.

In Part 2, we will examine some of the preventative measures and how strength & conditioning professionals can assist in protecting athletes from brain injuries.

References

Boden BO, Tacchetti RL, Cantu RC, et al. Catastrophic head injuries in high school and college football players. Am J Sports Med 2007

Grady M. Concussion in the adolescent athlete. Curr Probl Pediatric Health Care 2010;40:154–69.

Karlin AM. Concussion in the pediatric and adolescent population: “different population, different concerns”. PM R 2011;3(Suppl 2):S369–79.

Kelly KD, Lissel HL, Rowe BH, et al. Sport and recreation-related head injuries treated in the emergency department. Clin J Sport Med 2001

Pfister T, Pfister K, Hagel B, et al The incidence of concussion in youth sports: a systematic review and meta-analysis Br J Sports Med 2016;50:292-297.

Sim A, Terryberry-Spohr L, Wilson K. Prolonged recovery of memory functioning after mild traumatic brain injury in adolescent athletes. Neurosurgery 2008

 

Joe Powell is an Assistant Strength & Conditioning Coach at Utah State University.  He formerly held a similar position at Central Michigan University where he also taught classes in the Department of Health and Human Performance.  Joe is a regular contributor to the IYCA Insiders program and has been a huge part of bringing the Behind the Science series to the IYCA.  He is also the author of the IYCA Guide to Manual Resistance Strength Training.  Get more of Joe’s contributions in the IYCA Insiders membership.

The post Concussion Awareness & Prevention for the Strength Professional – Joe Powell appeared first on IYCA - The International Youth Conditioning Association.

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Exercises You Should Be Doing: Anti-Flexion Squats

http://www.tonygentilcore.com/feed/ - Mon, 01/14/2019 - 14:29

“It’s official,” I thought to myself.

“I’m a moron. Why have I never thought of that?”

On an almost daily basis I read or watch something one of my colleagues posts on the internet and I am not-so-subtlety reminded of how inadequate I am.

I mean, granted, I have a deadlift most guys covet, and pecs that can cut diamonds, but even still…it’s not enough.

My brain just doesn’t work in the say fashion as some of my fitness brethren.1

Today’s installment of Exercises You Should Be Doing is a gleaming example of this fact.

Copyright: gekaskr / 123RF Stock Photo

Exercises You Should Be Doing: Anti-Flexion Squat

 

Who Did I Steal It From? – Friend, colleague, and coach, Robert Linkul, owner of Be STRONGER Fitness in Sacramento, CA.

** No fluff here, Robert is an outstanding coach and someone you should be following (especially if you work with older clients).

What Does It Do? – When I first saw this exercise being performed on Robert’s Instagram feed I instantly thought of my IN-SEASON high-school basketball players. They were coming in to train at CORE the following day and I knew they were going to be a bit beat up from a hectic week of games and practices.

I wanted them to come in and get a good training session in, but I also wanted stay cognizant of the fact they would have likely given me the look of death if they walked into the studio and saw “squats” on the docket.

With this iteration I was able to still have them squat, albeit with minimal axial loading on their spine. Too, as I found out myself after performing a few sets, it torches the anterior core.

I receive a high training effect with minimal joint stress with this exercise, and like I said, for in-season athletes this is money.

In reality, though, this is a great exercise for anyone: athlete, non-athlete, in-season, off-season, centaur, whatever.

Other things to note:

– The added “pull” of the band during the eccentric phase of the exercise provides a unique training stress in that the trainee must now learn to CONTROL the lowering portion and not just let the band take over.

– Moreover, I see some value in using this variation with beginners. Getting a beginner to appreciate TENSION and body position during a squat (abs on, ribs down, hips tucked under) is paramount. Far too often they’re “loosey-goosey” and have a hard time comprehending the concept. Here, the band gives them all the feedback they need to FEEL what it is I’m after.

– Lets quit it with the formalities shall we? You know and I know that there’s one thing, and one thing only, we’re both thinking of when it comes to this exercise.

We’ve finally figured out a way to combine squats and bicep curls, baby!

via GIPHY

Key Coaching Cues: I’m using  an EZ Curl bar in the video, but if you wanted to up the bad-ass factor you could use a straight bar or, I don’t know, an ax.

I’d err on the side of conservative here.

A 1/4″ band will be more than enough resistance for most people, but I can see a case being made for 1/2″ band for stronger individuals.2

Programming wise this exercise fits well with high(er) rep schemes (8-15) so don’t be bashful.

SIDE NOTE: Grip will be the limiting factor for the bulk of trainees with this exercise, so please take that into consideration. The last thing you want is someone letting go of the barbell from the top position due to fatigue and then they break their foot.

Jerk.

The post Exercises You Should Be Doing: Anti-Flexion Squats appeared first on Tony Gentilcore.

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Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them

https://www.elitefts.com/education/feed - Mon, 01/14/2019 - 12:07
Speed is king, right? Then you'd better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
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Troubleshooting Weightlifting Problems Pt. 1

http://www.jtsstrength.com/feed/ - Mon, 01/14/2019 - 10:02

Are you able to do more in the Power variations of the Snatch and Clean than you can in the full lifts? Max Aita shows you the cause of this issue and how to solve it.

Is the bar crashing down on your shoulders in the clean, making it very hard to stand up and prepare for the jerk? Max Aita has some solutions for you.

Are you pushing your jerks out if front of you and having to chase them to the front of the platform? This will help.

Is the bar hitting or dragging up your shins during your lifts? Max Aita helps you fix that problem.

Stay tuned for more troubleshooting videos in the weeks to come.

The post Troubleshooting Weightlifting Problems Pt. 1 appeared first on Juggernaut Training Systems.

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Strength and Conditioning Stuff You Should Read: 1/14/19

https://ericcressey.com/blog - Mon, 01/14/2019 - 08:10

Let's kick off the week with some good recommended reading and listening!

Chidi Enyia on Building Explosive Speed, Strength and Power with Potentiation - There's some really good stuff in this podcast with Chidi Enyia and Mike Robertson.

Is Sunscreen the New Margarine? - This was a lengthy feature at Outside Magazine that I found intriguing.

Never Lose a Customer Again - This is a great read for anyone who has clients/customers, but I found it particularly interesting because it spoke quite a bit to retention in the fitness industry, with shoutouts to the Starrets (San Francisco Crossfit) and Jon Goodman (the Personal Trainer Development Center).

Top Tweet of the Week

A @jaegersports quote on long toss that’s invaluable: "Impress me on the way in, not on the way out." Here's @max_scherzer at ~210 feet with @trevor_gott yesterday. Get your mind and body right in the warmup, then let it eat on the pulldown throws on the way back in. #cspfamily pic.twitter.com/3o5rWCwMew

— Eric Cressey (@EricCressey) January 12, 2019

Top Instagram Post of the Week

        View this post on Instagram                  

I’m a big fan of single-leg work, and one of my favorite offseason progressions on this front is to do split squats from a dead-stop on the pins. It works great with an anterior-loaded (front squat) set-up or on the safety squat bar. It also pairs well with split-squat cycle jumps in a complex training pairing. Great demos from @breezy_b_25 (Mets) and @foshizzle7 (Blue Jays).

Learn to Train X: Drop Your Nuts to the Bar Deadlift Set-Up with Ted Toalston

https://www.elitefts.com/education/feed - Sun, 01/13/2019 - 01:19
Don't want to see Ted drop his nuts on the bar? Then look away! Keep your eyes off the bar! Besides, that's exactly what Ted does when he sets up to do the deadlift: He doesn't look at the bar.
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I'm a Bodybuilder and I Don't Drink

https://www.elitefts.com/education/feed - Sun, 01/13/2019 - 01:09
I am that guy who takes his food to get-togethers like this one. I figure it is a casual get-together and everyone will be eating and drinking so bringing my own small cooler of food should be no big deal. Slowly, it turned into a big deal — everything turned into a big deal.
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The Plan: Walking the Talk

https://www.elitefts.com/education/feed - Sat, 01/12/2019 - 01:05
Exhaustion is the main reason I and lots of people quit following a plan. Another reason: catastrophic circumstances. Have you considered goal setting and time framing, monitoring, and journaling to follow your plan?
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WATCH: Table Talk — Deloading with Dave Tate and Joe Sullivan

https://www.elitefts.com/education/feed - Sat, 01/12/2019 - 01:02
Even though you don't want to do it, you have to do it. And by "it," we mean "deload."
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Stuff to Read While You’re Pretending to Work: 1/11/19

http://www.tonygentilcore.com/feed/ - Fri, 01/11/2019 - 10:23

Copyright: wamsler / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT 1. (Even More) Complete Shoulder & Hip Blueprint – 2019 Locations & Dates

Philadelphia, PA: April 27-28th

Edmonton, Alberta, Canada: May 25-26th

Sydney, Australia: July 13-14th

Singapore, Republic of Singapore: July 20-21st

This workshop will piggyback on the material Dean Somerset and I covered in the original Complete Shoulder & Hip Blueprint.

With this iteration, though, we’ll be going a bit deeper into the coaching and programming side of things:

  • How to program around common injuries.
  • How to “connect” the appropriate exercises to the client/athlete.
  • How to squat and deadlift like a boss.

Find out more details HERE.

2. Coaching Competency Workshop – Raleigh, NC

JUST ANNOUNCED.

I’ll be making my first appearance – ever (<— how’s that possible?) – in the wonderful state of North Carolina this coming March to put on my popular Coaching Competency Workshop.

Full details (date, location, itinerary, how to register) can be found HERE.

EARLY BIRD rate is currently in effect ($50 off regular price) and ends soon.

SOCIAL MEDIA SHENANIGANS Twitter

I’ve noticed a trend of some fit pros admitting they don’t workout. That’s their prerogative, but you wouldn’t expect an accountant to not stay abreast of most recent tax laws or a ninja to not practice ninjaing. I guess what I’m saying: Coaches should practice what they preach.

— Tony Gentilcore (@tonygentilcore1) January 8, 2019

Instagram

 

View this post on Instagram

 

FILLERS: . Low grade, low threshold, easy, activation, mobilization, stabilization, and/or stretches that target a problematic area that can be performed during rest periods of strength exercises. . 1. Great way to include more “correctives” that most people skip during their warm up anyway. In this sense the correctives are PART of the program and not the program itself. . 2. Also a fantastic way to compliment specific exercises to help “gain access” to ranges of motion needed to perform said exercise well. . Here are FOUR fillers I like to include or pair with deadlifts. . 1. Split Stance Adductor Mobilization. . 2. Monster Walks. . 3. Bench T-Spine Mobilization. . 4. Brettzel Mobilization w/ Exhale. . Instead of stalking people on Tinder between sets of deadlifts, perform one of these fillers. 5 reps should suffice.

A post shared by Tony Gentilcore (@tonygentilcore) on Jan 9, 2019 at 10:35am PST

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK What 3 Hybrid Physical Therapists & Strength Coaches Want You to Know About Pain, Exercise, & Movement – Physio Network

This was a fantastic read, and what I like best is that it involves three physical therapists who actually lift weights. It’s like three unicorns talking about lifting heavy things.

Functional Power Training – Dr. John Rusin

John sent me a copy of his new training resource and it’s outstanding. But, what else can we expect from him? The foreward alone, written by Dave Tate, was enough to prompt me to want to punch through a brick wall.

If you want to train like a beast AND intelligently AND not get hurt in the process this is something you’ll want to look into. It comes with a 300+ page training manual along with 12-weeks of programming, a detailed exercise library, and training logs.

About the only thing John doesn’t provide is the post-workout shake.

FYI: I receive ZERO kickback or affiliate income for directing you to this resource. I like pointing my readers to good information and this definitely falls under that umbrella.

Reconceptualizing Youth Athleticism: Deceleration For Performance & Injury Prevention – Kevin Larrabee

Coaches are enamored with ACCELERATION.

Kevin makes a case (actually, several good ones) why placing more of a priority on DECELERATION training should be more of a thing.

The post Stuff to Read While You’re Pretending to Work: 1/11/19 appeared first on Tony Gentilcore.

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Live and Learn (and Pass On, Too)

https://www.elitefts.com/education/feed - Fri, 01/11/2019 - 09:00
Live and learn from your failures and mistakes. Be willing to learn, and maybe more importantly, be willing to be wrong. Now go and pass that along.
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Recovery for the Fat Boys

https://www.elitefts.com/education/feed - Fri, 01/11/2019 - 08:59
Everyone wants to post up the coolest and latest recovery systems, like Salt Floats, Compression Boots, Prowlers, and Sled Drags, but as a big dude (or lady) are you considering walking?
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Danny Mackey on Trial, Effect, and Coaching Runners

Danny Mackey is a former Hansons-Brooks runner, Olympic Trials qualifier and currently the Head Coach of the Brooks Beasts Track Club. The Brooks Beasts is a running team owned by one of the top clubs in the US dedicated to middle and long-distance runners. He has a Master’s degree in Exercise Physiology and Biomechanics, has experience working at Nike’s Sports Research Lab, and has coached Olympians and various collegiate athletes.

Danny joins me today to share his passion for running and coaching. He describes his thought process and how he manages to provide a unique approach with every athlete he trains. He explains what it means to incorporate trial & effect in your training and the difference in training techniques for middle-distance runners and long-distance runners. He also explains his exercise protocols when it comes to weight training, cardio, and conditioning.

 

It’s trial and effect, and sometimes you make mistakes. – Danny Mackey

 

This week on the Physical Preparation Podcast:

  • Danny’s professional background and the kind of clients he works with.
  • What led him to the world of physical preparation?
  • His definition of middle- and long-distance running.
  • Why middle-distance athletes train harder than other athletes.
  • His principles when teaching clients and how he helps them achieve their potential.
  • Preparing his athletes for competition and how they incorporate minimum effective doses.
  • Weightlifting protocols he uses for his clients.
  • Some of the problems he encounters in working with runners.
  • His criteria for following someone on Twitter.

Resources Mentioned:

 

Connect with Danny:

 

Improve Results with The Physical Preparation 101 Training System

Are you a fitness coach or trainer looking for ways to improve the results you deliver to your clients? Want to create consistently better training programs and learn the exact exercises and strategies to improve your clients’ and athletes’ performance?

The Physical Preparation 101 Training System unlocks the secrets to optimizing performance and improving movement through my unique, cutting-edge basic training philosophy.

In this series, you’ll learn:

  • The nuts and bolts of program design
  • The single-biggest issue you will see related to core exercises and breathing – and how to fix it!
  • How to train others to squat safely and effectively – in the first session
  • How to stop lower back pain in its tracks through deadlift progression
  • And much, much more!

You’ll also receive sample programs and templates to help you build great programs with AMAZING results – consistently.

Are you ready to take your fitness training and coaching programs to the next level? Visit PhysicalPreparation101.com to learn more and get started NOW!

 

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The post Danny Mackey on Trial, Effect, and Coaching Runners appeared first on Robertson Training Systems.

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Addressing Weak Points | Weak Legs in the Squat

http://www.jtsstrength.com/feed/ - Thu, 01/10/2019 - 17:02

Lack of strength in the quads relative to the back is a very common problem holding back lifters, particularly beginners, abilities in the squat. Learn how to identify and fix this problem.

The post Addressing Weak Points | Weak Legs in the Squat appeared first on Juggernaut Training Systems.

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Big Back, Big Bench

https://www.elitefts.com/education/feed - Thu, 01/10/2019 - 11:20
While having a big back doesn't guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don't know how to use their back in the lift!
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Who is in Charge Here, Anyways?

https://www.elitefts.com/education/feed - Thu, 01/10/2019 - 08:41
Don't let your ego get the better of you. Think carefully about your choices — and if you're really the one making those decisions.
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