AJ Roos Sport Science & Personal Training

AJ Roos Sport Science & Personal Training I believe in challenging the norm and standard orientation of training, both sport specific and gene

Shoulder mobility is important both from a strengthening and stretching perspective. Strength is required to help suppor...
26/09/2019

Shoulder mobility is important both from a strengthening and stretching perspective. Strength is required to help support the joint and decrease risk of injury. We also need flexibility to maintain a pain-free range of motion.

The Controlled Shoulder Articular Rotation exercise involves actively moving the shoulder joint through its greatest rotational range of motion. Moving through a full range of motion is beneficial for many reasons. It signals healthy tissue remodelling, improves motor control and it trains the dynamic stabilising muscles to function at the outer limits of motion. All in all, this exercise does wonders for improving mobility and joint health.

See the key coaching and ex*****onal points below:
Start the exercise by kneeling tall → straight line from shoulders to knees. Keep the body stable by squeezing the opposite fist, depressing the shoulder girdle, bracing abdominal muscles and squeezing the glutes.

The movement requires flexing the arm straight up until you hit your end range. Shrug up a little and turn the palm down while inwardly rotate the arm. As you reach back, try to keep the arm in the same movement plane without compensating (shoulders rotating or side bending the body).

When you reach the hip, the palm should be facing away from your body. Reverse the motion by extending back then turning the palm up to outwardly rotate the arm. Continue until you’re back at the start position.

Incorporate: 2-3 sets of 3-5 reps on each side.

For more information, please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

Your hamstrings cross both your hip and knee joints, consisting of three major muscles - biceps femoris, semitendinosus,...
26/08/2019

Your hamstrings cross both your hip and knee joints, consisting of three major muscles - biceps femoris, semitendinosus, and semimembranosus - that extend from your sit-bones to your knees. Since these muscles cross both the knee and hip joints, it should come as no surprise that they play a major role in the movement of both joint groups.

Muscles work in pairs, so weak hamstrings leave your quadriceps solely responsible for the stabilization of your knees and hips, resulting in imbalances that may leave an individual vulnerable to various injuries, including ligament tears, back pain, and knee pain. Conversely, hamstrings that have been strengthened without being properly stretched shorten and tug down on the hips, tipping them forward and causing lower back and knee pain.

Strong hamstrings will help you run faster and improve explosiveness and power while supporting posture and preventing leg injuries. Pair those strengthened hamstrings with strong quads and you’ll reduce strain on various ligaments, including the ACL.

For more information, please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

Scott Munro is a great Physiotherapist and an amazing professional to work with!! Would highly recommend him!!
08/07/2019

Scott Munro is a great Physiotherapist and an amazing professional to work with!! Would highly recommend him!!

I would like to thank the Sharks Country District Team players and management team, Mr Dean Moodley (Sharks Union Repres...
08/07/2019

I would like to thank the Sharks Country District Team players and management team, Mr Dean Moodley (Sharks Union Representative/SA Schools Manager), Hennie Pretorius (Head Coach) & Andy Ngcobo (Assistant Coach) for inviting me to join the team for the 2019 Craven & Academy Week that took place in Bloemfontein last week.

It was an absolutely amazing experience from which I learned and gained a lot.

Join now and start reaching your personal fitness goals!!For more information, please feel free to contact me by either ...
25/06/2019

Join now and start reaching your personal fitness goals!!

For more information, please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

19/06/2019

Full jump clean vs Full clean

Which exercise is appropriate for what type of training modality?

Right Video: Full Clean requires the lifter to grasp the barbell just outside the legs, typically using a hook grip. Once the barbell is above the knees, the lifter extends explosively, raising the bar as high as possible before quickly dropping into a squat and receiving it in a "racked" position in front of the neck and resting on the shoulders.

Left Video: Jump Clean is basically the same as the clean with the slight difference that the lifter must fully leave contact with the surface while extending explosively to raising the bar as high as possible before quickly dropping into a squat and receiving it in a "racked" position in front of the neck and resting on the shoulders.

Taking both movements into consideration, we can see that the angle of the normal clean is smaller form both the posterior side and lateral viewpoints, which means there is a greater triple extension of the ankle, knee and hip joints than in the jump clean.

Inconclusion we can suggest that for all power based / focused movements the normal clean would be the more suitable exercise to learn and progress for complex free weight training modalities. The jump clean however should not be excluded from training as it can serve as a good alternative for increasing the intensity of speed-power or speed-endurance based modalities.

For more information, please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

Olympic weightlifting (clean and jerk/snatches) in which the athlete attempts a maximum-weight single lift of a barbell ...
04/06/2019

Olympic weightlifting (clean and jerk/snatches) in which the athlete attempts a maximum-weight single lift of a barbell loaded with weight plates.

In comparison with strength & plyometric training modalities, Olympic weightlifting techniques/exercises focuses on human ballistic limits (explosive strength): the lifts are therefore executed faster and with more mobility and a greater range of motion during their ex*****on than other strength movements.

The lifts performed in the sport of weightlifting, and their component lifts, are commonly used by elite athletes in other sports to train for both explosive and functional strength.

Benefits include:
 Increased Power
 Increased Speed (Acceleration & Deceleration)
 Increased Core Strength & Stability
 Increased Joint Stability

For more information, please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

Pay respect to the brachialis, the forgotten muscle. Make this overlooked muscle found between the biceps and triceps a ...
25/04/2019

Pay respect to the brachialis, the forgotten muscle. Make this overlooked muscle found between the biceps and triceps a priority.

Training your brachialis is a great way to help "project" a massive arm because as the brachialis develops, it pushes your biceps and triceps further away from one another, making for a wider-appearing arm. There are a few different exercises you can use to hit your brachialis:

1. Cross-body hammer curls
2. Reverse-grip barbell or EZ-bar curls
3. Hammer curls with a rope on a low pulley (use sparingly, over training can cause brachialis tendonitis)

For more information and to learn more, please feel free to contact me by either calling 031 764 2918 / 0780120 3386 or mailing [email protected] and book a consultation or appointment.

Tapering refers to the practice of reducing exercise in the days just before an important competition. Tapering is custo...
24/04/2019

Tapering refers to the practice of reducing exercise in the days just before an important competition. Tapering is customary in many endurance sports, such as long-distance running, football (soccer) and swimming. For many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or more. This tapering means gradually reducing the exercise volume and increasing the exercise intensity over a short period of time then stopping completely when leading up to competitions.

However, it is important to note that tapering for sports like rugby, cycling, hockey and bodybuilding are extremely different than the given theoretical norms.

For more information and to learn more, please feel free to contact me by either calling 031 764 2918 / 0780120 3386 or mailing [email protected] and book a consultation or appointment.

Back from Kearsney Collage Rugby Tour and back to action with Glycogen Supercompensation: Think of the body/athlete like...
15/04/2019

Back from Kearsney Collage Rugby Tour and back to action with Glycogen Supercompensation: Think of the body/athlete like an engine or car preparing for a race.

A holistic view on time-imposed constraints and meal composition on physical work capacity indicating the purpose to achieve a specific physiological state and how to go about to accomplish these states specific to a competition event. Tapering/preparation for competitions goes much deeper than just a reduction in training volume and increases for training intensities, fueling the body with the appropriate foodstuffs can mean the difference between success and failure.

For more info please feel free to contact me by either calling 031 764 2918 / 078 120 3386 or mailing [email protected] and book a consultation or appointment.

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