Coach Rodrigo Velarde

Coach Rodrigo Velarde Raising The Average by helping people find balance between recovery and intensity - Breathe/Burn

09/04/2026

You want to be more active, so you start running more often, and then you get shin splints and can't run anymore, you become less active, and then feel sorry for yourself. So here's how to be happier by knowing how to avoid shin splints!

First, release the tissue with some targeted self-myofascial release. Second, strengthen the area. Third, improve landing mechanics to overloading the eccentric ankle plantar flexion.

09/02/2026

As someone that has previously dealt with chronic low back injuries, I know it's frustrating to not feel like you can train your lower body as hard.

While the low back stability and strength improve, plus all the other supporting core muscles, these lunge variations can be a great choice for a compound movement. Having more tools available, like a belt squat could be helpful too.

Also, since I don't think I've ever seen these before, I'm calling them the Peruvian Squats.

07/31/2026

Instead of making excuses for the lack of equipment and skipping strength training (aside doing bodyweight strength), buy a cheap moving strap from a hardware store or Amazon.

Using overcoming isometrics (where you push into an immovable object) will create maximum tension in that position. Superset them with some power or plyometrics and you could have a very effective session.

07/24/2026

Farmer carries are evenly distributed and teach the body to stiffen while moving. If you're trying to work your core, use a suitcase variation instead. There are a lot more stability demands placed on the body.

If you want to train postural muscles, do more good mornings, cable lifts, and Ys and Ts; but more importantly, learn how not to collapse when you are sitting or standing for hours.

If you want a stronger posterior chain. Just do more deadlifts, cleans, and their variations.

07/20/2026

Rolling can help your core muscles fire better. You have to be able to line-up your spine and rib cage with your deep core muscles and then the abdominals, obliques, and hip flexors need to work to keep things moving together.

There's also a certain type of massage on the rib cage that's different from what the body is used to as well as different stimulus of proprioception.

07/18/2026

This one is a little challenging for people as there are few things being targeted and it's not one I would recommend someone with low back issues to do.

But if you were short on time and needed to get a big stretch in on as many problem areas as possible, maybe as part of a cool down, this would be a good one.

07/12/2026

Lateral work often gets negated, including working on stability needed in other movements that are not laterally focused.

Most people doing mini band monster walks and alike are not getting much out of it due to incredibly inefficient technique.

Here's one that might reveal a lot of weak points and help you strengthen them. Not only are you working the lateral chain but the standing leg has to stabilize the rest of the body.

07/08/2026

Strengthening the core to improve hip and back function takes more than just different planks and dead bugs. Most people (not everyone) would see more benefit from focusing on their poster chain.

Focusing too much on abs and some oblique work will leave out a crucial element of, not only movement, but strengthening the muscles that support the spine. The half kneeling lift is a relatively simple exercise that can bring a lot more attention to underutilized muscles.

Learning how to incorporate the posterior chain to bigger movements could be a big missing piece for a healthier body

07/02/2026

A lot, and I really mean a lot, of people walk around with one or both legs/feet turned outward.

Working on the deep hip external rotators and the peroneals/fibularis can help make it easier to get out of that position as long as there's consistent mindfulness about the body's position throughout the day.

06/29/2026

Tall kneelIng around the world has been popping up on some core training videos I see. The way it's typically demonstrated though doesn't do much.

Adding more changes in direction will greatly improve what you get out of this exercise as it's meant to teach the body how to transfer and manage changes in force direction.

Address

Wilmette, IL
60091

Website

Alerts

Be the first to know and let us send you an email when Coach Rodrigo Velarde 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 Coach Rodrigo Velarde:

Shortcuts

Share

Category