Rough City Athletics

01/15/2017

making great progress with his sumo deadlifts, and giving a bit of insight into his primary accessory work.

For coaching and program inquiries, be sure to check out the link in our bio!

01/06/2017

Programming 101: Pausing is a great way to add variation to an exercise to build upon specific weaknesseS. Utilized properly, they not only emphasize and build upon the weak "area" of the movement, but can also teach proper ex*****on if there are any technical breakdowns during the regular movement.

For coaching and program inquiries, be sure to check out the link in our bio!

12/30/2016

Programming 101: It's always a good idea to focus on the big compound lifts to serve as the "meat and potatoes" of your program. As you progress, spice it up using accessory movements that highlight your individual weak areas to help keep your physique and strength balanced. You dont need to do every exercise to be big and strong, you just need to pick quality exercises and perform quality work.

For coaching and program inquiries, be sure to check out the link in our bio!

12/27/2016

with
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Putting yesterday's Christmas calories to good use on my squat clusters. 3 large sets of 3 mini sets of 4 squats with minimal rest.

12/22/2016

RCA friend with a great shoulder prep and rehab exercise!
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Kettlebell Serratus Press & Screwdriver
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Following up yesterday's post about moving the scapula, here's a drill to strengthen the serratus anterior and can be beneficial if your shoulder blades are constantly "down & back."
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The kettlebell can be used bottom down or bottom up, bottom up being more challenging. Strengthening the serratus anterior is important for any overhead work and to promote "normal" scapulohumeral rhythm. (I use normal loosely as there is evidence suggesting differences in motion between individuals may not be "abnormal" and just may represent normal kinematic variance, McQuade, 2016). Think about it though, during full pain-free shoulder elevation does it really matter if someone's scapula only posteriorly tilts 15 degrees opposed to 20 degrees? Can you even see that 5 degree difference anyway? 🤔 Maybe I'm wrong, just some food for thought. -
At the end of the video, I also demo the "screwdriver" which I picked up from .henochdpt at a recent seminar in Boston. Going through some shoulder ER/IR with the kettlebell is an option to load and strengthen the rotators of the shoulder. Great strength training warm-up and it also can have rehab implications! Make sure you are rotating the shoulder and not just pronating/supinating at the forearm.


________________________________________________________Prime-Physio Fitness: Improving the fitness world by integrating physical therapy principles and a better understanding of movement .

12/21/2016

Life doesnt always go to plan, and training is no different. Sometimes, when all the right cards have been played, things can still go wrong. When these things happen, the best thing you and your coach can do is try to analyze the situation, and determine the best course of action to follow. Also, if given the opportunity, always squat with the safeties on!

For coaching and program inquiries, be sure to check out the link in our bio!

12/20/2016

Go check out the latest article on website with
The Bird Dog is more than a rehab move. These progressions covered in my latest article (link in bio) by cover how to make this a great core strength &a control movement to improve your athletic performance!
http://www.thebarbellphysio.com/bird-dog-2-0-just-rehab-move/

12/20/2016

Coach Sam Spinelli has a new article up on The Barbell Physio! Check it out now for some great bird dog variations!

The bird dog, traditionally programmed for people who either are doing some low back rehab or trying to work on some spinal stability, can be one tough exercise. When programmed appropriately, the bird dog can become one awesome strength & performance exercises!

12/13/2016

is on a tear on the Rugged Weightlifting program!
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No excuses not to get your training in when your seeking excellence. Late Saturday sesh clean and push press @215 working towards better movement on this phase of programming.

12/09/2016

Whatever your goals are, there is one thing that is more important than any other factor, and that is consistency. Doing something that puts you closer to your goal for a day, week, or month, is easy. Being consistent on a monthly or yearly scale is much much harder. Being consistent requires commitment to yourself and your goals, no matter what they are. Consistency trumps all things; you wont go anywhere without it, and the sky is the limit if you do. For coaching and program inquiries, be sure to check out the link in our bio!

12/08/2016

Snagged this one from
Combo of flavored Greek yogurt, plain Greek yoghurt, and cottage cheese.
Awesome little protein combo for anyone who needs some satiating food while keeping the kcals low
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12/07/2016

Evaluating or testing your lifts doesn't mean striving to hit a PR, though the two often go hand-in-hand after a successful training cycle. Proper evaluation shouldn't be an all out max, but a guage to assess whether or not progress has been made. This can be a PR at times, but it also doesnt have to be; progress can be made in the absence of PRs.For coaching and program inquiries, be sure to check out the link in our bio!