Strategic Fitness Training

08/20/2021

Repeated Efforts -

Content, thoughts, recommendations and client experiences on developing lasting high quality physical activity.

08/05/2021

KB Clean from blocks to learn how to express velocity, regain mobility, and train with precision!


This is very useful when teaching large groups.


The KB Hang Clean from blocks may help via:


- It can be performed more “squat like” rather than “hip hinge like” to help regain mobility by pushing the C.O.G. backward and regaining some hip position (“hyperextension” of the spine means someone is already “hinged” with an anteriorly tipped pelvis when just standing).


- The catch is at a lower arm angle relative to a barbell clean to not force a shoulder blade position that requires greater upper back musculature activation (don’t want to push the C.O.G. forward more) or possibly to work around a limitation in the scap upward rotation needed for a traditional barbell catch position. The goblet hold catch position will help push the C.O.G. backward due to the counter weight.


- The range of motion can be performed over a smaller excursion to emphasize force production over a shorter period of time and using less of the C.O.G. forward/”hyperextension” strategy they are accustomed to using. This may recapture joint range of motion and possibly allow a progression of depth - if that is desired.


The KB Clean from blocks would especially be useful for people who:


- need to work on “coming out of a cut” at a specific angle of hip and knee bend (a.k.a the height of the blocks)


- currently lack how to feel where to start a hang clean from


- display adequate strength but are too rigid for the demands of their activity


- lack the ability to demonstrate velocity due to movement compensations from their C.O.G being too far forward


- potentially have soft tissue pain due to a lack of relative joint motion but still need to train “power”


Please share if you find this helpful and DM me with any questions!

08/04/2021

Repeated Efforts Newsletter on changing angles, learning, and oversimplifying -

Content, thoughts, recommendations and client experiences on developing lasting high quality physical activity.

07/29/2021

2 rolling tips to help those with very limited mobility regain joint range of motion.


Rolling is great as a warm-up, reset, or cool down exercise to strategically place in a lift to gain or maintain joint mobility.


There are many variations. How they are executed will differentiate between force/”strength” production results or gaining movement capabilities.


2 considerations when trying to regain mobility with the really movement restricted client or athlete:


1) Stop the roll on their side. Continuing to roll forward onto their chest/stomach will push their center of gravity forward too much. This decreases the joint motion in the axial skeleton and pelvis needed to regain mobility - it is also the position/alignment they are probably already stuck in.


2) Use a straight leg step-over. If someone lacks a large degree of hip mobility then they most likely will compensate at the low back and spine when rolling with more hip bend. Start with a small degree of leg swing and progressively increase as they improve.


Please share if you find this useful. DM me if you have any questions!

07/22/2021

The stationary bike influences movement mechanics and biases energy systems based on how it is performed!


The position we set up to pedal on a bike can promote movement restrictions and muscular compression that bias short term (“anaerobic”) energy systems...


Or we can try to use it to regain movement and decrease muscular compression to help improve oxygen delivery and utilization.

07/15/2021

Use a Cable Resisted Marching Crossover as a warm-up or reset exercise to regain mobility.


Many people eventually develop “overactive” fibers of muscles such as adductor magnus that make them favor or place all their body weight on one leg to a greater degree (usually the right side).


This bias to anchor themselves on one leg is typically while their center of gravity is being pushed forward. Now these folk’s center of gravity is more sideways or diagonal rather than in front of them.


So attempting to regain lower body mobility by pushing the center of gravity backward with something like a goblet squat or TRX squat may require performing a lateral movement first.


I use exercises like the cable resisted marching crossover as a quick and easy way to insert the needed lateral movement during a training session.


This helps “release” muscles like the adductor magnus so that someone can then push their center gravity off the involved leg and backward if needed.


Tip: Someone displaying a side bend through the thorax while performing something like this crossover is a sign it is NOT working for the goal described here.


DM me if you have any questions!

07/05/2021

Useful for helping your sprinting and change of direction NOT so much for regaining mobility.


A single leg stance “tightens” the tissues controlling the bones of the pelvis. Thus, decreasing the relative motion of the pelvic bones and of the spine.


This is great for making the body more efficient at creating “strength” to push into the ground, but not as useful for creating the motion needed throughout the pelvis and spine for full mobility and adaptability.


A 1 Leg RDL/SLDL:


- limits motion at the pelvis, spine and knee


- but requires proper hip (ball and socket joint) mobility - and a degree of foot/ankle mobility - just like during the ground contact while sprinting.


A single leg squat:


- still decreases motion at the pelvis and spine


- but now allows more motion at the knee and ankle in addition to the hip


- Choosing the depth would be equivalent to the amount of leg bend needed during change of direction - the sharper the change of direction, the greater the depth needed on the single leg squat.


These exercises are very useful for athleticism/performance.


The problem is people lack the attention to detail to execute them effectively for performance gains...


Or many people are already too “locked up” at the pelvis to perform them. These folks already decreased all the mobility they had between the pelvis bones to produce more “strength” (even in instances when they aren’t perceived as “strong”). Also, using these exercises for single leg “stability” may not be useful in this scenario 🤯...


unwanted motion can increase at places like the knee or low back because they lack movement in the pelvis and spine


So we end up just doing stuff as work.


Knowing the time and the place for each exercise is the goal.


DM me if you have any questions!

06/29/2021

The key to successfully utilizing a staggered stance squat to regain hip mobility.


It is important to “use” both legs.


I have made the mistake of focusing too much on the shift of an individual’s body weight onto the rear leg.


This inessence created a single leg balance scenario which tightens the musculature of the pelvis and decreases motion needed at the SI joint.


So, I would still be teaching someone to move their pelvis, and other segments of their body, as chunks or blocks like a robot such as C3PO from Star Wars (which is good for producing “strength”)


Rather than integration of fluid movement from every joint in the body (which is good for increasing mobility and joint health).


People need to maintain the same foot contacts (inside heel and ball of foot) on both legs, but sense how the front leg is working to keep their body weight biased onto the back leg’s heel.


Maintaining the sensation of the front leg pushing you onto the back leg helps determine depth of the staggered squat, as well as the distance between the feet.


DM me if you have any questions!

06/17/2021

Quick side bridge correction


Sometimes people aren’t “strong” enough to hold a shoulder blade position that takes stress off the shoulder, and possibly lower back, during a side bridge.


Elevating the support arm tips the individual’s center of gravity more toward the legs.


This unweights the shoulder to a greater degree and can assist capturing the desired shoulder blade and spine position.


DM me if you have any questions!

06/15/2021

Why do we need coaching?


Life, and our bodies, constantly change. A lifestyle of fitness and activity requires constant monitoring and adjustments to successfully traverse obstacles that arise.


A Coach with the right experience can help us see what we cannot see so that we can more efficiently overcome our limitations and develop the potential to take on greater challenges.


If you are struggling to change the “tightness” or discomfort you feel when you workout, still aren’t feeling confident to return to activity after your physical therapy sessions ended, and/or want to bounce back from a hard workout sooner than my coaching is right for you.


DM me if you have any questions!

06/14/2021

Second Order Consequences and Exercise Goals


The goal of your exercise program (increase in max strength in a specific lift, higher vertical jump, “joint mobility” and health, etc.) may impact another fitness trait you need.


In fact, I’m quite positive you will have to give up something the more you work to maximize one fitness quality.


For instance:


- some people may have to decrease their focus on max strength to improve joint health and movement.


- People also have to be OK with decreasing some degree of joint health and movement the more they push the development of max strength.


- there are some people who have to decrease their max vertical jump if they want to gain the ability to get off the ground quicker (ex. Bob has a 30” vertical and Mike has a 25” vertical. When they jump at the same exact time Mike gets to 25” before Bob.)


There is always a cost.


Note: The athletically gifted have much larger “bank accounts” than everyone that isn’t as athletically gifted. One of many reasons why the vast majority shouldn’t try to follow their training routines...


Instead, let’s build an individualized exercise plan for you!


DM me if you have any questions!

06/08/2021

Split Squats may be limiting your ability to regain mobility and quickness.


I would love it if split squats were magical and automatically improved someone’s hip mobility.


But some people’s movement limitations are too vast.


They don’t even have the “true” mobility to stand in a split stance.


They have to turn their hips away from the front leg, “hyperextend” their lower back, lean forward into a “hinge”, roll to the outside of their front foot, etc.


These types of compensations become more prevalent as they descend in the split squat.


Plus, we can engrain them by continuously training them with greater resistances and increase the time needed to apply “strength.” (maybe that is what you want).


But if you want to regain joint motion you have to work with their current restrictions.

.

- Use a slant board to bias the movement toward earlier gait mechanics


- Shorten the distance between their feet to decrease the mobility needs and keep the pelvis and spine where you want them.


- Choose a related activity like a staggered stance squat to further limit the mobility demands.


Make progress with these types of modifications and progressively increase the distance between the feet to recapture more mobility.


Please share this if you find it helpful.


DM me if you have any questions!