Barnes Integrated Strength and Conditioning

  • Home
  • Barnes Integrated Strength and Conditioning
Directions Website Contact the business

Barnes Integrated Strength and Conditioning Coach Jay holds three certifications through the National Strength and Conditioning Association: CPT

Please reach out for more info👊🏿❤️
30/10/2023

Please reach out for more info👊🏿❤️

Please share and let me know if you have questions!
08/07/2023

Please share and let me know if you have questions!

❤️Honored and Humbled ❤️
25/10/2022

❤️Honored and Humbled ❤️

16/07/2020

The basis of any solid strength training program should aim to improve an individuals functional movement and strength. Movement patterns are various ranges of motions which our bodies move naturally, every day. By strengthening these specific patterns in the gym, we have the ability to literally move more efficiently throughout life, reducing the risk for injury and increasing the quality of life, now and as we age. The seven functional patterns of motion are Hinge,Squat,Lunge,Push,Pull,Twist,and
Gait/Carry. You can think of each of these terms like a big umbrella. Under each umbrella you have a variety of exercises that trains within that movement pattern. Including exercises from under each umbrella, taking into account an individuals experience and history, is critical for developing an exercise program that improves an individuals strength, functionality and mobility at a pace that works within their range of ability. 🏋🏿‍♀️

27/06/2020

The posterior chain is the group of muscles that run down the entire backside of your body. They are made up of your erector spinae (the muscle around your spine), latissimus dorsi (mid back muscles), you glutes, hamstrings, and calf muscles. It also includes muscles in your upper back, like your traps and delts, as well as the backside of your obliques. These are referred to as a “chain” of muscles because they all form a chain that works together to support almost every movement you make in and out of the gym.
In essence, your posterior chain is what propels you forward. If you want to run faster, jump higher, or pivot and rotate more smoothly (and without causing injuries), you need to develop this string of muscles.

Your posterior chain also helps you maintain your balance and posture, which becomes crucial when you start working with any type of weight (especially kettlebells, which challenge your balance due to their asymmetrical and unsteady weight distribution when you’re holding them). A strong posterior also helps prevent injuries in day-to-day activities, including moving furniture or any other movement that requires rotation and pushing or pulling.
At its core (pun definitely intended😁😎🏋🏿‍♀️) a strong posterior is your stabilizing and coordinating force, as well as power source for any movement. The stronger it is, the surer and stronger your movements will be.

20/06/2020

Timing is everything, especially when it comes to what athletes eat after engaging in strength and conditioning training. Eating a combination of carbohydrates and protein within 30mins post-workout helps maximize muscle synthesis, muscle function and decreases muscle breakdown. This occurs because this is the time that muscles experience a heightened sensitivity to insulin. Additionally, consuming the right combination of carbohydrates to protein, in a 4:1 ratio, is associated with faster glycogen replenishment in the muscles, better muscle protein synthesis, reduced muscle soreness and improved muscle strength and body composition . Thus, the recipe for optimal post-exercise recovery is taking advantage of the 30min recovery window and choosing foods that portray the 4:1 ratio of carbohydrates to protein. Chocolate milk is a quick and easy post-recovery drink that naturally contains carbohydrates and proteins in the correct ratio. This also is true for anyone that engages in moderate to heavy strength training or high intense exercise for over 45 or more including track related workouts/Sprint work. 🏋🏿‍♀️

03/05/2020

As both Illinois and Indiana loosen coronavirus restrictions some of you are going to want to be getting back to working out but have a little reservation as to coming to a physical gym at this time. Aside from my work a the local YMCA, part of my independent services as a certified strength and conditioning specialist and tactical strength and conditioning facilitator include access at private gym here in Cedar Lake called Thrive Sports and Fitness Solution's(I don't own the facility just a private contractor there) that is consistently being sterile and sanitized as well has a maximum capacity of under 45 people and at any given time there's no more than three to five people within the studio/gym which makes it suitable as well as reasonable to practice social distancing of the CDC recommended 6ft if necessary all while getting an actual gym workout in. I also provide in-home services and have all equipment necessary provide quality and effective strength and conditioning applications as it pertains to each person's individual needs and goals. All of my equipment is made from easy to clean material and is sanitized on-site at the conclusion of each workout I use a Clorox bleach, water, and soap solution and all submersible equipment is sanitize via bathtub at the end of each day so for those who are wondering and for clients that are uncomfortable I can wear a mask as a added measure.Please feel free to contact me if interested via Facebook or my web page for more information, currently at this time due to social distancing and crowd guidelines I am only taking individual clients at a time not groups or classes, as restrictions are lifted I will start personally access the situation as to re-employ sessions for groups in classes in the future, stay safe and thank you to all my first responders and hospital workers God bless.🏋🏿‍♀️🇺🇸
"Stay stronger, longer"

12/01/2020

To be a life-changing professional you need to take responsibility for both the advice you offer & your client’s ability to follow that advice. For most clients, their biggest stumbling block is compliance, the ability to do what they know they should do. Understanding how to help them overcome their limiting factors is the most important skill you can have as a coach as this takes time & patience. And now for Coach Jays fun fact lol...The combined energy expenditure of the heart, lungs, kidneys, brain and liver represent about 80% of the Daily Energy Expenditure💪🏋️

18/11/2019

The equipment promoted as improving balance has little, if any, effect on an athlete's performance. Children in the initiation stage of development, such as kindergarten, might really enjoy some of these balance exercises. Maintaining balance on a balance board certainly involves some degree of difficulty. However, to claim that these exercises can positively affect sport training or that repeating some of these exercises will improve athletic performance is an insult to any good student of sport science. For any sport, the optimal method to improve balance, proprioception, and core stability is to practice the skill itself on the same surface on which the skill will be performed during competition. There is little transfer between balancing skills because balance is skill specific. For example, having a gymnasts practice on a wobble board balance will not be improved balance on the beam. Similarly, having a baseball pitcher stand on a foam roller while throwing a medicine ball may not improve proprioception when throwing from a mound. Likewise, having a football player stand on a stability disks while performing squats may not improve core stability when running through a defensive line. Performing resistance exercises on stability balls, foam rollers, wobble boards, and variations of such equipment has not been shown to enhance sports related skills.

Address


Website

Alerts

Be the first to know and let us send you an email when Barnes Integrated Strength and Conditioning posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Barnes Integrated Strength and Conditioning:

Shortcuts

  • Want your business to be the top-listed gym/sports facility?

Share