Frontier Performance Training

07/22/2022

New post is up on the blog! *Fitness Advice From a Personal Trainer*
“pick a training program that seems reasonable. And follow through with it. Doesn’t matter what the program is. Just do it. And stick with it all the way. You will get better. You will get stronger. You will build some muscle and lose some fat. If you stick with it. One week or one month does not qualify for sticking with it. Nothing meaningful can be accomplished in that time frame. The adaptations you are looking for simply do not happen that quickly. You need to give yourself at least 3-6 months to see some changes take place.”
Link in Bio

07/20/2022

When it comes to making long term progress, shoot for Consistency over effort/intensity.
🔹This is my training chart over the last 3 months. I haven’t missed a day of training, or have managed to make the most of the time I do have to get something done. For some reason my data from Dec-March didn’t transfer to Strava, but it looks similar.
🔹Why is consistency so important? First of all, anything that you decide to do for a long period of time, and want to do well, requires you to build the skills necessary to perform. Doesn’t matter what it is-Algebra, writing, art, weightlifting, sports, etc. It’s very difficult to master something if you are only working at it part time, or taking days off because you aren’t feeling 100%, you didn’t get a perfect night of sleep, made poor decisions the night before, etc. Getting reps in consistently is, at the very least, going to help you build more capacity to grow and improve. You are going to have days where you aren’t very productive towards your goals. BUT THAT IS STILL BETTER THAN NOT BEING PRODUCTIVE AT ALL!
🔹When it comes to aerobic activity-having a larger base allows you to recover more quickly and effectively. Why is this important? If you want to train harder, you need to recover. More capacity to recover=more capacity to train hard=faster improvements and a longer period that you can continue to improve. This is also going to build more capacity for your tissues to adapt/tolerate a training load=less risk of getting injured.
🔹I have an infant and I just moved to a new country. There are plenty of days where I sleep like crap or not enough, feel like a bag of dirt, or don’t think I can do anything. But I’ve made a commitment to being consistent. There is some research on training load showing that your weekly training load should stay within 0.7-1.3x your 4wk rolling avg training load to continue progress and decrease downside risk. How are you going to do this if you skip out on putting in the work every time you don’t feel your very best? Adjust as needed and get the work done.
🔹Take some ownership of your goals and the process you are making towards them by making a commitment to consistency.

07/13/2022

Videos for all of these can be found in my story, with a link to my YouTube. Proper training doesn’t have to be complicated. Reach out if you are ready for some help building a program to get better results.

07/12/2022

One of my favorite variations for helping bust through plateaus and pack on some extra muscle is a 1.5 rep protocol.
🔹How to do it: Pick an exercise that targets a muscle or group of muscles you are looking to grow.
🔹Move all the way through the eccentric portion of the movement, push/pull yourself to the midpoint, slowly retrace back through the eccentric portion, and then finish the rep like you normally would.
🔹Why this is effective-1: You are automatically going to spend more time under eccentric tension doing 1.5 reps instead of a normal rep. This has been shown to be a primary cause of muscle damage, which is essential for stimulating hypertrophy.
🔹2: You are going to spend more time close to your sticking point. The sticking point is the point where you normally fail during an exercise (it’s going to be different for everyone). So spending some extra time working on your weaknesses will probably be beneficial.
🔹3: With this protocol, you won’t benefit as much from any elastic rebound (SSC) within the muscle unit. Aka you have to rely much more on your muscles to do the work, compared to a normal rep where there’s a larger connective tissue component to any lift.
🔹I like to program these towards the end of a workout for 2-3 sets of 8-12 reps with 30-90 seconds of rest 2-3x/week.

07/11/2022

Crab Position Breathing to improve Shoulder IR/Shoulder Flexion and to improve your rounded shoulders.
🔹This is one of my favorite exercises to use as a warmup or or filler to help people improve their posture and to help them prepare to lift some heavy weight.
🔹In order to produce force, we need to be able to access IR. We also need to be able to move in/out of an IR position to reach overhead.
🔹A lot of people will adopt a rounded shoulders, or internally rotated position, as a substitute for being able to internally rotate at the shoulder-there’s a different between orienting into IR and being able to access IR-if you are already in an IR’d position then you are not going to have access to IR-you’re already there, make sense?
🔹This position is great because we can use extension (arms behind the body) at the humerus to create some pressure for the sternum to expand up (if you have rounded shoulders your sternum is in a depressed position). You can see that as I inhale my chest moves out and up towards the ceiling.
🔹Sit on your butt. Dig your heels down into the floor and slightly tuck your tailbone. Shrug shoulders away from ears. Push into the floor to lift hips slightly. Keep your elbows soft, and eyes slightly up. Breathe quietly and under control for 6-8 breaths. You might also feel a massive amount of triceps if you are doing this properly.
🔹Did this help? Idk-try a push-up or reaching overhead before and after and see if you notice a difference in ease of movement.

07/08/2022

Tightness in the front of your hips? Try this Supported Single Bridge variation
🔹Lie on your back with one foot pressed into the wall-start close enough that you can get to roughly a 90/90 position.
🔹Reach to the ceiling (can also reach palms to the outside of your knees)
🔹Push into floor through your medial heel (the inside part of your heel) and the ball of your big toe. Lift hips until you feel your glute and a stretch in the front of the hip.
🔹Maintain some pressure into the wall with the support leg.
🔹Perform 2-3 sets of 10-15 reps. Recheck something that made you feel tight.
🔹This is one of my favorite exercises to use before and/or after cycling to help relieve any stiffness in the hips. Placing the foot on the helps provide some stability to the pelvis and I think this is a much more effective exercise than something like a half kneeling hip flexor stretch because it’s much easier to control your pelvis vs orienting the pelvis anteriorly and extending the low back-which is what we are trying to correct/what people normally do in the classic half kneeling version.

07/07/2022

New blog post is up! Link in bio.
Setting Priorities for Success
“Generally speaking, when you start to get good at something, it begins to become a priority. It’s like a snowball rolling down a hill. You see some success and want more of it. Maybe you finished a big project at work and can now back off a bit and start to prioritize your health more (or anything else). You become even more proficient with the extra time at it. Maybe you add an extra workout or two each week. Maybe you learn to cook. Maybe you find something simple that helps you sleep better. Eventually you might have to go back to spending more hours at work. So the health scale has to be slid back a bit, again. Well you’ve built a more robust foundation with that extra time.”

07/07/2022

Everyone wants to be successful. They want a high paying job with visibility. They want a family. They want a nice house. They want to have ripped abs and be the most fit person on Instagram. They want X,Y,Z. And those are all great. Everyone should have what they want. However, if you want to actually reach all of your goals, it is absolutely necessary to realize that generally speaking, the most precious resource needed to achieve all of these things, is your time....

Everyone wants to be successful. They want a high paying job with visibility. They want a family. They want a nice house. They want to have ripped abs and be the most fit person on Instagram. They …

07/01/2022

https://www.youtube.com/shorts/fHylL1PC9MY

Short Seated Dumbbell Press-One of my favorite shoulder press variations for building strong, healthy shoulders. A lot of people tend to arch their back while doing traditional shoulder press variations as a substitute for shoulder flexion. This greatly decreases the effectiveness of the exercise. If you are doing a shoulder press, your shoulders should probably be doing the work. Sitting in a short seated position makes it very difficult to cheat and forces you to use your deltoids to do their job, aka you'll build some boulder shoulders in no time.

If you are interested in learning how to do more exercises like this and benefit from my programming, reach out for more info on remote training!

Sit down so that your hips are 6-8 inches from a wall and upper back is resting on the wall. Exhale until you feel some abs. Maintain this position while you...