Coach Rodrigo Velarde

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

06/16/2026

When dealing with knee pain, strengthening the quads can be a good idea, unless someone is already highly quad and knee dominant in their movement. Then, providing extra stress and load through the same mechanism that has been overworking will lead to more pain.

Quite often, people don't know how to use their glutes (or their bodies don't know how to reflexively). Learning how to better use the lower body structure as a whole in synergy, like it's supposed to, can do wonders for managing knee pain.

06/13/2026

Front knee pain is common. Here's a simple 3 step process you should try if you want to help your own knee along.

If you try these, make sure to actually spend some high quality of time in the first two steps. At least 5 minutes on each leg per day.

06/09/2026

Scapular Pull-ups are a good introductory exercise for shoulder health, but if you want to get the most and avoid overuse injuries from pull-ups, using them as a pull-up is not enough.

Here's the 3-step pull-up prep I use and teach my clients in order to get the back muscles maximally working.

06/02/2026

After you master the regular scapular push-up, adding the single arm scapular push-up would be a great exercise that greatly challenges the same muscles at a higher intensity and adds an extra plane of resistance.

Many people create compensations as soon as one limb leaves the floor. Slight rotation of the pelvis or sinking of the low back are common examples. If controlling those seems impossible, then working an easier rotational exercise would be best

05/27/2026

Part of athleticism is being able to quickly turn muscles on and off in order to move quickly and efficiently. People who struggle with that have muscles that remain under too much tension.

This club drill is great to expose these movement imbalances AND to improve them. I start my students with a 2 lb club.

I really like the RMT Club due to the added sound feedback for this, instead of the traditional Indian Clubs. It takes a handful of sessions to really get it down.

05/24/2026

Tennis elbow, or lateral elbow pain, is typically caused from overuse. This usually means your shoulder and torso aren't working in unison like they should, or maybe there's some grip issues going on.

Until you get that fixed, here's a way to release that extra tension that has built up. Make sure to start with a light density foam roller and be careful with how much pressure you use!

05/18/2026

Getting injured during training should be low on your list and learning how to pack your shoulder will help avoid a lot of training injuries.

Try applying this to pushing AND pulling exercises to better utilize your larger upper body muscles during compound exercises.

05/16/2026

Part of the tricep attaches to the shoulder blade. That's a very direct connection that can affect shoulder mobility.

Here are two basic ways to release some of the extra tightness in the tricep.

05/13/2026

The shoulder is very structurally complex. Quite often, people with tight shoulders present inflamed or tight biceps. That might not be the cause of the pain, but it can continue to aggravate the area and hinder healing. Give this self massage technique a try!

05/07/2026

Crawling for pre-hab or re-hab has been around for a few decades. I personally didn't use it much when most of my career but have been incorporating it a lot more recently.

People that struggle with "coordination" or lack stability benefit the most.

Try doing 3-4 sets of 1 minute per side of this variation. If your muscles fatigue, you have trouble getting started, getting the movement right, or can't maintain strong positions, then you should add these to your weekly routine more often.

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