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Back Savers

How is your back? Can you not sit down without pain? Been there. I can’t heal your back, but I can tell you how good backs work and if you want to see if you can mimic that with your own training, then that’s none of my business.
This mobility warm up will do a considerable amount to get most people feeling better right away by giving them a good load distribution-simply spreading out the work load your body does throughout all the appropriate muscle groups




A pain free back is created by core stability and surrounded by strength and mobility in the hips as well as the t-spine(mid/upper back). That mobility you create with the warmup isn’t enough though and it won’t hold, so without further ado:
There are three main core exercises: plank, lateral plank (side plank), and the birddog which represent anti extension, anti-lateral flexion, and anti-rotation. There are tons of progressions (more difficult variations) for all of those exercises, but the only ones that are necessary are the bird…
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The Perfect Butt

This subject contains within it one of my pet peeves: people searching endlessly for the right exercise to build their butts.

The glutes are the biggest muscle group in the body and absolutely critical to your well being. If it is hard to find an exercise that really works yours, then something is wrong, unfortunately. That'd be like someone having a hard time finding an exercise that works their heart or something. It just shouldn't be that difficult. It happens to be the case for a lot of people out there though, and it just so happens that it is an easily resolvable issue for most of them. 

This brings me to my first point: make all of your leg exercises more glute dominant by plugging of some of your energy leaks.
I feel compelled to inform you that the primary reason the glutes are not developed in most people is because of inactivation which is the result of core instability and recipricol inhibition, which is when a muscle group is recieving less signal from the brain and…

New Stability Training

*This is an article on stabilization training. You'll find an example workout at the bottom of it. 

Stability training has gotten a bad name: ineffective/boring. It arouses feelings of despair in PT clients and even many of their trainers as it requires a lot of work and yet delivers less visible results, thus requiring more motivation to get through. It has been a problem for me at times, although not too much any longer. Yet stabilization, or holding joints in proper alignment and having a good load distribution, is an important thing. It indicates that all the muscles are doing their jobs and that there is a lot of potential for growth.
In other words, it has to be done, but people don’t want to do it. At least not in the way it has been traditionally done. There is likely a better way that allows people to train hard, which is what they want, and gets them the results they need, which is what we trainers want. 
Stability training has been poorly executed. I stand guilty as well! …

Cook your biceps!

A lot of my guys have arm issues and I am sure it is the same for a lot of trainers. Biceps work is fun to do and, contrary to what a lot of modern day trainers still believe, direct bicep work is necessary. It used to be that people would let their clients' heavy back work take care of their biceps as well, but I have only found that to be a failure in all of my clients, maybe because of the first major point I make in this article(see below). For us drug free, health focused trainers, it is important to have as much information as possible at our disposal so we can get whatever edge we can. So, without further ado: let's cook the biceps!

The area of the body that you think of as the biceps, the front of the upper arm, has three main functions. The issue is that the primary function of the biceps might not be what you think it is. Upon researching for this article, I learned that there is a considerable amount of disagreement on the subject of whether or not the biceps primar…

The Lion and the Slave Pt2: Coaching forward

So what do you do when you don’t have anything holding you back anymore? That whole segment on coaching backward was meant to get rid of things holding you back. Well...then you move forward.

Prior to beginning though, I feel compelled to tell you that there is a “coaching backward”  because people’s forward movement, the way they reach their goals, isn’t that great. They cause some problems and then they have to go back and fix them before they can move forward again. So, we want a way to move forward that is going to get us as much in the way of results as possible while causing as little problems as possible. That’s where traditional coaching comes into play. 

Coaching is quite simply a way of conversing, primarily via questions, that helps one person get to the highest truth already within them or in between the two of them. You’ve got a million different options for action, or things that you could do to reach your goal, and you need to know which ones are best. You find the answe…