#strengthandconditioning Instagram Photos & Videos

strengthandconditioning - 2.2m posts

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”– Arnold Schwarzenegger⁣
⁣
Drop a like to support the page!⁣
⁣
#tinywhiteboardworkouts #pumpingiron ⁣
⁣
*Workouts are done at your own risk.*⁣

    “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”– Arnold Schwarzenegger⁣

    Drop a like to support the page!⁣

    #tinywhiteboardworkouts #pumpingiron

    *Workouts are done at your own risk.*⁣

    0 1 36 seconds ago

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    "Do I know what I'm doing today?⠀⠀⠀⠀⠀⠀⠀⠀⠀
No, but I'm here and I'm going to give it my best shot"⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hansel⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All jokes aside, basic menswear from @mintthelabelbali is spot on.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#amodelidiot⠀⠀⠀⠀⠀⠀⠀⠀⠀
#moreidiotthanmodel

    "Do I know what I'm doing today?⠀⠀⠀⠀⠀⠀⠀⠀⠀
    No, but I'm here and I'm going to give it my best shot"⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hansel⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    All jokes aside, basic menswear from @mintthelabelbali is spot on.⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #amodelidiot ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #moreidiotthanmodel

    6 1 5 minutes ago
    BAND RESISTED Y, T, I, CUBAN
. . .
Shoulder pain 💪🏽 is one of the most common complaints we see with our patients at Sportsfizz.
. . .
Often the importance of strengthening the muscles controlling the shoulder blade is forgotten. Having a strong, stable, and well moving scapula is important for overhead lifting.
. . .
The videos posted below are progressions the I, T, W, Y exercises.
Video 1: Band resisted I
Video 2: Band resisted T
Video 3: Band resisted Y
Video 4: Band resisted Cuban press.
. . .
These exercises sre suitable for all and will help keep you strong, reduce pain and reduce the risk Injury. They can be added to your warm-ups or done in isolation as prehab.
. . .
#shoulder #physio #physiotherapy #physiotherapist #band #shoulderstability #strengthandconditioning #scapula #activation #overhead #gym

    BAND RESISTED Y, T, I, CUBAN
    . . .
    Shoulder pain 💪🏽 is one of the most common complaints we see with our patients at Sportsfizz.
    . . .
    Often the importance of strengthening the muscles controlling the shoulder blade is forgotten. Having a strong, stable, and well moving scapula is important for overhead lifting.
    . . .
    The videos posted below are progressions the I, T, W, Y exercises.
    Video 1: Band resisted I
    Video 2: Band resisted T
    Video 3: Band resisted Y
    Video 4: Band resisted Cuban press.
    . . .
    These exercises sre suitable for all and will help keep you strong, reduce pain and reduce the risk Injury. They can be added to your warm-ups or done in isolation as prehab.
    . . .
    #shoulder #physio #physiotherapy #physiotherapist #band #shoulderstability #strengthandconditioning #scapula #activation #overhead #gym

    9 1 6 minutes ago
    Boys pulling off all the party tricks at the gym tonight 🔥🔥 Hamstrings of the GODS! 💪😤

    Boys pulling off all the party tricks at the gym tonight 🔥🔥 Hamstrings of the GODS! 💪😤

    1 1 11 minutes ago
    Tightness in the groin and inner thighs? 🏃‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Adductors are the muscles that pull your legs towards each other. They play a major role in creating rotation in the hips and stability in the knees.💃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is important to keep these muscles strong and flexible.🦵💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀  A simple way to reduce the risk of injury is to stretch them. 🧘‍♀️ #gym#fitness#legs#fitness#osteo#prehab#injuryfree#myofascial#release#runner#strengthandconditioning#exercise#adductors#strains#football#soccer#basketball

    Tightness in the groin and inner thighs? 🏃‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Adductors are the muscles that pull your legs towards each other. They play a major role in creating rotation in the hips and stability in the knees.💃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    It is important to keep these muscles strong and flexible.🦵💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ A simple way to reduce the risk of injury is to stretch them. 🧘‍♀️ #gym #fitness #legs #fitness #osteo #prehab #injuryfree #myofascial #release #runner #strengthandconditioning #exercise #adductors #strains #football #soccer #basketball

    8 0 14 minutes ago

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    ⚾️PITCHING EXERCISE⚾️ LONG COPENHAGEN HOLDS💪
.
This is a great exercise to work on stability of the hips. This is especially important for the lead leg in pitchers because of the likelihood of adductor injury. This works on
.
1️⃣ Hip adductors 
2️⃣ Obliques
3️⃣ Shoulder stability
.
If you are interested in learning more, check out the link to my blog in bio
.
#PROGRESSYOURTALENT 🔥

    ⚾️PITCHING EXERCISE⚾️ LONG COPENHAGEN HOLDS💪
    .
    This is a great exercise to work on stability of the hips. This is especially important for the lead leg in pitchers because of the likelihood of adductor injury. This works on
    .
    1️⃣ Hip adductors
    2️⃣ Obliques
    3️⃣ Shoulder stability
    .
    If you are interested in learning more, check out the link to my blog in bio
    .
    #PROGRESSYOURTALENT 🔥

    1 1 19 minutes ago

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    THE BENEFITS OF PAUSE:
Today's session 
Pause squat 3×3 130kg felt easy
Goblet Lateral Lunge 3×5 35kg
Assisted Nordic Hamstring 3×5

The main benefits of the pause:

1/ Eiminate the myotatic reflex which allows you to recruit more muscle fibers on the concentric phase.

2/ Improve your core in the bottom position of the squat.

3/ Increase the time under tension 
These 3 benefits of pausing will basically increase your Strength and your muscle mass.

#meridastrength #strength #program #squat #strengthandconditioning

    THE BENEFITS OF PAUSE:
    Today's session
    Pause squat 3×3 130kg felt easy
    Goblet Lateral Lunge 3×5 35kg
    Assisted Nordic Hamstring 3×5

    The main benefits of the pause:

    1/ Eiminate the myotatic reflex which allows you to recruit more muscle fibers on the concentric phase.

    2/ Improve your core in the bottom position of the squat.

    3/ Increase the time under tension
    These 3 benefits of pausing will basically increase your Strength and your muscle mass.

    #meridastrength #strength #program #squat #strengthandconditioning

    11 0 22 minutes ago
    For an amazing training experience, train with us today! We’re located inside BF Resort Village, Las Piñas, beside Westfield High School. Check us out! #wearepeakperformance

    For an amazing training experience, train with us today! We’re located inside BF Resort Village, Las Piñas, beside Westfield High School. Check us out! #wearepeakperformance

    8 1 22 minutes ago
    I’M BACK BABY 👊🏼 Day 1 of rehab done. I failed at 3 chin ups and my ego took a big hit, but there’s something quite humbling and refreshing about starting from what feels like complete scratch. Weirdly thankful for this painful journey 🙏🏼 📸 @bodyscience / @jamesjoel

    I’M BACK BABY 👊🏼 Day 1 of rehab done. I failed at 3 chin ups and my ego took a big hit, but there’s something quite humbling and refreshing about starting from what feels like complete scratch. Weirdly thankful for this painful journey 🙏🏼 📸 @bodyscience / @jamesjoel

    172 13 25 minutes ago
    Interval training is an interaction between intensity & duration. Get the prescription correct and you can reap the rewards. Get it wrong and it can lead to a tired, overtrained athlete not reaching their full potential.
—————
Understanding the athlete is a primary aim of any coach. A secondary aim is understanding the demands of the sport/event they are training for. This ‘inside knowledge’ will aid in the best prescription of intervals for an athlete.
—————
Far too often we see athletes guessing their intervals. Either they don’t understand the demands of the event or they don’t know their current fitness. By regular monitoring of training, intensity, duration (@trainingpeaks @trainxhale) and regular benchmark sessions/assessments, we can prescribe the right workload at the right time for the right event.
—————
Pay attention to your training and know your event. A coach can assist in this and it’s usually a lot cheaper than a new piece of kit. —————
Session below:

Aerobic Power Race Team - Team Captain Matt Kirkbright @kirkbright1

Aerobic Power Intervals: 🔘4x8min @ 105% FTP/2min rest
————-
Coach Ben Leach is a current serving Soldier of over 17 years, Accredited Strength & Conditioning Coach (ASCC) & British triathlon coach. In addition to his coaching he is a coach educator for British Triathlon, delivering coaching qualifications and S&C CPD for qualified coaches. He is a husband and father to two children as well as an endurance sport enthusiast. 
He knows how difficult life can be when trying to train, work and balance a family friendly life.

Follow @coachbenleach for realistic triathlon, endurance & strength and conditioning advice for all abilities.

#interval #intervaltraining #trainingpeaks #trainxhale #endurance #strengthandconditioning #aerobicpowerraceteam #coachbenleach #coaching #coachinglife #coachingtips #triathloncoaching #endurancecoaching 
#triathlon #swimbikerun #bike #triathlete #running #run #fitness #swim #triathlontraining #training #trilife #tri #ironman #ironmantri #sport #workout #ironmantriathlon

    Interval training is an interaction between intensity & duration. Get the prescription correct and you can reap the rewards. Get it wrong and it can lead to a tired, overtrained athlete not reaching their full potential.
    —————
    Understanding the athlete is a primary aim of any coach. A secondary aim is understanding the demands of the sport/event they are training for. This ‘inside knowledge’ will aid in the best prescription of intervals for an athlete.
    —————
    Far too often we see athletes guessing their intervals. Either they don’t understand the demands of the event or they don’t know their current fitness. By regular monitoring of training, intensity, duration (@trainingpeaks @trainxhale ) and regular benchmark sessions/assessments, we can prescribe the right workload at the right time for the right event.
    —————
    Pay attention to your training and know your event. A coach can assist in this and it’s usually a lot cheaper than a new piece of kit. —————
    Session below:

    Aerobic Power Race Team - Team Captain Matt Kirkbright @kirkbright1

    Aerobic Power Intervals: 🔘4x8min @ 105% FTP/2min rest
    ————-
    Coach Ben Leach is a current serving Soldier of over 17 years, Accredited Strength & Conditioning Coach (ASCC) & British triathlon coach. In addition to his coaching he is a coach educator for British Triathlon, delivering coaching qualifications and S&C CPD for qualified coaches. He is a husband and father to two children as well as an endurance sport enthusiast.
    He knows how difficult life can be when trying to train, work and balance a family friendly life.

    Follow @coachbenleach for realistic triathlon, endurance & strength and conditioning advice for all abilities.

    #interval #intervaltraining #trainingpeaks #trainxhale #endurance #strengthandconditioning #aerobicpowerraceteam #coachbenleach #coaching #coachinglife #coachingtips #triathloncoaching #endurancecoaching
    #triathlon #swimbikerun #bike #triathlete #running #run #fitness #swim #triathlontraining #training #trilife #tri #ironman #ironmantri #sport #workout #ironmantriathlon

    9 0 36 minutes ago
    Taken A Hammering 👊 #TRIBARMY

    Taken A Hammering 👊 #TRIBARMY

    10 1 37 minutes ago
    WE'RE NOT STRANGE.
WE'RE JUST NOT NORMAL.

We do things slightly differently 😊

Learn. Play. Grow.

#AIMTRIBE
#AIMMETHOD

    WE'RE NOT STRANGE.
    WE'RE JUST NOT NORMAL.

    We do things slightly differently 😊

    Learn. Play. Grow.

    #AIMTRIBE
    #AIMMETHOD

    17 1 38 minutes ago

Top #strengthandconditioning posts

    Some of the “simple” things that make the “cool” things possible. Deadlift/Swings/Jammer

    Some of the “simple” things that make the “cool” things possible. Deadlift/Swings/Jammer

    931 25 20 hours ago

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    There’s been a TON of really bad tennis ball “hand eye/reaction” drills being done on this machine lately. So here’s one you can actually try that makes sense and will actually help you 😬. Start slow, use one ball, progress it as necessary. I’ve done this drill countless times throughout my baseball days and continue to do it now even as a warmup to some of my workouts. Try it out, enjoy it, lmk what you guys think.

    There’s been a TON of really bad tennis ball “hand eye/reaction” drills being done on this machine lately. So here’s one you can actually try that makes sense and will actually help you 😬. Start slow, use one ball, progress it as necessary. I’ve done this drill countless times throughout my baseball days and continue to do it now even as a warmup to some of my workouts. Try it out, enjoy it, lmk what you guys think.

    1,761 41 20 July, 2019
    Pairing two exercises (a.k.a. supersets) is a common training tool used to keep a workout short and intense. But you want to prevent pairing exercises that train the same muscle groups. The high muscle fatigue this produces tires you out for the rest of your training [1]. Instead, superset exercises that target opposing muscle groups.
-
Primarily focus on using supersets on push/pull, bicep/tricep, isolation hamstring/quadricep exercises or other movements that have little to do with each other (example: side delt raises & calf raises). While you train one muscle, the opposing muscle group is resting. After 1 superset, you then can take a 1-minute break before repeating your next set.
-
If you normally rest 2-3 minutes between sets, using supersets can save you a lot of time. Research shows that using supersets on exercises that train opposing muscle groups allows you to maintain good strength performance throughout the training [2-5]. So it's essentially a tool that helps you get the same amount of work done in less time.
-
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3282595/
2.  https://www.ncbi.nlm.nih.gov/pubmed/20733520
3. https://www.ncbi.nlm.nih.gov/pubmed/25148302
4. https://www.ncbi.nlm.nih.gov/pubmed/28933712
5. https://www.ncbi.nlm.nih.gov/pubmed/20440121

    Pairing two exercises (a.k.a. supersets) is a common training tool used to keep a workout short and intense. But you want to prevent pairing exercises that train the same muscle groups. The high muscle fatigue this produces tires you out for the rest of your training [1]. Instead, superset exercises that target opposing muscle groups.
    -
    Primarily focus on using supersets on push/pull, bicep/tricep, isolation hamstring/quadricep exercises or other movements that have little to do with each other (example: side delt raises & calf raises). While you train one muscle, the opposing muscle group is resting. After 1 superset, you then can take a 1-minute break before repeating your next set.
    -
    If you normally rest 2-3 minutes between sets, using supersets can save you a lot of time. Research shows that using supersets on exercises that train opposing muscle groups allows you to maintain good strength performance throughout the training [2-5]. So it's essentially a tool that helps you get the same amount of work done in less time.
    -
    References:
    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3282595/
    2.  https://www.ncbi.nlm.nih.gov/pubmed/20733520
    3. https://www.ncbi.nlm.nih.gov/pubmed/25148302
    4. https://www.ncbi.nlm.nih.gov/pubmed/28933712
    5. https://www.ncbi.nlm.nih.gov/pubmed/20440121

    3,134 49 19 July, 2019

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    ALL SHOULDER TRAINING IS CUFF TRAINING
.
When you look at rotator cuff rehab or general strengthening, most people think of the rotational movements first. And almost everyone can identify the band rotation as a "shoulder rehab exercise".
.
These movements are practically synonymous with the cuff.
.
But...they aren't the only way to load the cuff.
.
In 2011, Wattanaprakornkul et al released two EMG papers detailing how the cuff activates in a direction specific manner.
.
They found that when subjects performed a bench press or flexion based movement, the posterior cuff (supraspinatus, infraspinatus, teres minor) became much more active than the anterior cuff (subscapularis). And when they performed rowing or extension based movements, the opposite pattern was seen.
.
And in 2015, Reed et al showed that the whole cuff was activated well with abduction (think lateral raise movements).
.
It was proposed that this happens so that the cuff can counterbalance translational forces on the humerus provided by the prime movers, the pecs and lats.
.
And one other finding of each of these studies was that muscle recruitment increased as load increased in the movement. So as the prime mover worked harder, the cuff worked harder as well.
.
So the practicality of this info is that all shoulder training is rotator cuff training.
.
While you may start with rotational movements in a rehab program, we can and should eventually move past them to more compound, demanding exercises where more load can be applied.
.
And also, there are no magical shoulder health exercises. Facepulls, external rotations, ITYW's, etc are all good exercises, but they are just a method to apply load to drive adaptation, not a panacea for shoulder health.
.
Healthy shoulders and a healthy cuff will come down much more to having a well rounded, progressive strength training program that increases overall capacity in the long term and manages load and fatigue in the short term.
.
So remember...all shoulder training is cuff training.
.
Tag a friend who needs to train their shoulders and share the wealth!
.
🎵 Meduza - Piece Of Your Heart
.
#Prehab101

    ALL SHOULDER TRAINING IS CUFF TRAINING
    .
    When you look at rotator cuff rehab or general strengthening, most people think of the rotational movements first. And almost everyone can identify the band rotation as a "shoulder rehab exercise".
    .
    These movements are practically synonymous with the cuff.
    .
    But...they aren't the only way to load the cuff.
    .
    In 2011, Wattanaprakornkul et al released two EMG papers detailing how the cuff activates in a direction specific manner.
    .
    They found that when subjects performed a bench press or flexion based movement, the posterior cuff (supraspinatus, infraspinatus, teres minor) became much more active than the anterior cuff (subscapularis). And when they performed rowing or extension based movements, the opposite pattern was seen.
    .
    And in 2015, Reed et al showed that the whole cuff was activated well with abduction (think lateral raise movements).
    .
    It was proposed that this happens so that the cuff can counterbalance translational forces on the humerus provided by the prime movers, the pecs and lats.
    .
    And one other finding of each of these studies was that muscle recruitment increased as load increased in the movement. So as the prime mover worked harder, the cuff worked harder as well.
    .
    So the practicality of this info is that all shoulder training is rotator cuff training.
    .
    While you may start with rotational movements in a rehab program, we can and should eventually move past them to more compound, demanding exercises where more load can be applied.
    .
    And also, there are no magical shoulder health exercises. Facepulls, external rotations, ITYW's, etc are all good exercises, but they are just a method to apply load to drive adaptation, not a panacea for shoulder health.
    .
    Healthy shoulders and a healthy cuff will come down much more to having a well rounded, progressive strength training program that increases overall capacity in the long term and manages load and fatigue in the short term.
    .
    So remember...all shoulder training is cuff training.
    .
    Tag a friend who needs to train their shoulders and share the wealth!
    .
    🎵 Meduza - Piece Of Your Heart
    .
    #Prehab101

    3,702 57 10 hours ago
    BillShankly's famous sweat box drill. Amazing to see this drill almost 50 years later.

    BillShankly's famous sweat box drill. Amazing to see this drill almost 50 years later.

    1,084 11 21 July, 2019

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    💢💢STRENGTHEN YOUR QL AND OBLIQUES💢💢
.
Your QLs - Quadratus Lumborums - are a pair of muscles that extend from your 12th ribs (bottom ribs) to your iliac crest (pelvis), and are largely responsible for low back extension and side flexion. These tend to get flared up in people of different activity levels... from desk jockeys to national level competitor powerlifters. So why does this occur even in the active and sedentary population alike? What it comes down to is this: what do you need your muscles to do and can they handle it? The QL often  gets flared up in response to being 'over worked' and this can be a result of insufficient oblique and/or core strength. So it is ideal to not only strengthen the QL locally, but also core endurance globally. Let's take control.
.
➡️ QL Massage - We start off with some TLC to help our back feel loosened up before we strengthen the area. This will help us feel better to move better.
.
➡️ QL Pendulums - Next we work on the QLs in a hanging position to target the muscles in an open kinetic chain exercise. .
➡️ Side Planks - Here we work on using the QL with our oblique and core muscles to develop more endurance.
.
➡️ Bear Crawl Limb Lifts - Lastly we work on core endurance again to decrease QL compensation in ADLs (activities of daily living). .
.
.
.
Are you an office jockey with QL pain? Tag your work mates that need this! #docdavesong

    💢💢STRENGTHEN YOUR QL AND OBLIQUES💢💢
    .
    Your QLs - Quadratus Lumborums - are a pair of muscles that extend from your 12th ribs (bottom ribs) to your iliac crest (pelvis), and are largely responsible for low back extension and side flexion. These tend to get flared up in people of different activity levels... from desk jockeys to national level competitor powerlifters. So why does this occur even in the active and sedentary population alike? What it comes down to is this: what do you need your muscles to do and can they handle it? The QL often gets flared up in response to being 'over worked' and this can be a result of insufficient oblique and/or core strength. So it is ideal to not only strengthen the QL locally, but also core endurance globally. Let's take control.
    .
    ➡️ QL Massage - We start off with some TLC to help our back feel loosened up before we strengthen the area. This will help us feel better to move better.
    .
    ➡️ QL Pendulums - Next we work on the QLs in a hanging position to target the muscles in an open kinetic chain exercise. .
    ➡️ Side Planks - Here we work on using the QL with our oblique and core muscles to develop more endurance.
    .
    ➡️ Bear Crawl Limb Lifts - Lastly we work on core endurance again to decrease QL compensation in ADLs (activities of daily living). .
    .
    .
    .
    Are you an office jockey with QL pain? Tag your work mates that need this! #docdavesong

    2,068 74 16 hours ago
    🏹 Reactive sling jump and catch⤵️#theextra10 •
🚨An interesting concept was brought to me by @forcephysicaltherapy to experiment with. The idea is that then when an athlete comes back from injury they not only lose strength, but also sufficient neuromuscular control over the recovering area. The catch is they only lose this control when the eyes are taken out of the equation. This effect seems to be exasperated in cutting/frontal plane movements •
⛓When cutting, the observed athletes not only lost energy in the injured area, but also through the core and torso. This leads me to believe that a lower body injury results in a deficient neuromuscular connection with the entire kinetic chain responsible for a given movement. In this case, frontal plane movement. To address this, the entire posterior oblique sling needs to be conditioned since it’s directly responsible for frontal plane movement •
👀However, simply conditioning the posterior oblique sling isn’t enough. You need to take the eyes out of the equation to fire the proprioceptors. This is key, because in “real game” situations the eyes will be focused on the play as opposed to the bodies biomechanics •
⚡️Going a step further I threw in a reactive component with the tennis ball catch. This not only preoccupies the eyes, but also fires the central nervous system. 
It forces the given athlete to engage the kinetic chain responsible for that movement explosively and efficiently, without looking at what they’re doing. Essentially redeveloping proper biomechanics •
💯These two exercises combine posterior oblique sling action, proprioception, and reactivity, to effectively reestablish an efficient neuromuscular connection with an injured area of the body. Addressing the issue in this manner is the only way to return to optimal performance •

    🏹 Reactive sling jump and catch⤵️ #theextra10
    🚨An interesting concept was brought to me by @forcephysicaltherapy to experiment with. The idea is that then when an athlete comes back from injury they not only lose strength, but also sufficient neuromuscular control over the recovering area. The catch is they only lose this control when the eyes are taken out of the equation. This effect seems to be exasperated in cutting/frontal plane movements •
    ⛓When cutting, the observed athletes not only lost energy in the injured area, but also through the core and torso. This leads me to believe that a lower body injury results in a deficient neuromuscular connection with the entire kinetic chain responsible for a given movement. In this case, frontal plane movement. To address this, the entire posterior oblique sling needs to be conditioned since it’s directly responsible for frontal plane movement •
    👀However, simply conditioning the posterior oblique sling isn’t enough. You need to take the eyes out of the equation to fire the proprioceptors. This is key, because in “real game” situations the eyes will be focused on the play as opposed to the bodies biomechanics •
    ⚡️Going a step further I threw in a reactive component with the tennis ball catch. This not only preoccupies the eyes, but also fires the central nervous system.
    It forces the given athlete to engage the kinetic chain responsible for that movement explosively and efficiently, without looking at what they’re doing. Essentially redeveloping proper biomechanics •
    💯These two exercises combine posterior oblique sling action, proprioception, and reactivity, to effectively reestablish an efficient neuromuscular connection with an injured area of the body. Addressing the issue in this manner is the only way to return to optimal performance •

    1,942 46 19 July, 2019
    It's common for people to only focus on bringing the weights up and forget to control the weight down. We have solid evidence showing this is not beneficial for muscle growth.
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A 2017 meta-analysis shows the eccentric (lowering down) part of a lift is at least as important as the concentric (bringing up) for muscle growth [1]. This is in line with a 2009 systematic review by the University of British Columbia [2]. Therefore, make sure the muscles you're training control the weight down, rather than letting gravity do the work for you. If you swipe left, you can see an example video on how this looks for biceps.
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It remains unclear whether performing additional heavy "eccentric reps" further contributes to muscle growth, but it's worth experimenting with if you want to try something new in your training [1, 3, 4]. Would you be interested in a post that goes a bit more in detail on heavy eccentric training specifically? If so, let me know in the comments below and I'll make one soon.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/28486337
2. https://www.ncbi.nlm.nih.gov/pubmed/18981046
3. https://www.ncbi.nlm.nih.gov/pubmed/27690566
4. https://www.ncbi.nlm.nih.gov/pubmed/30113915

    It's common for people to only focus on bringing the weights up and forget to control the weight down. We have solid evidence showing this is not beneficial for muscle growth.
    -
    A 2017 meta-analysis shows the eccentric (lowering down) part of a lift is at least as important as the concentric (bringing up) for muscle growth [1]. This is in line with a 2009 systematic review by the University of British Columbia [2]. Therefore, make sure the muscles you're training control the weight down, rather than letting gravity do the work for you. If you swipe left, you can see an example video on how this looks for biceps.
    -
    It remains unclear whether performing additional heavy "eccentric reps" further contributes to muscle growth, but it's worth experimenting with if you want to try something new in your training [1, 3, 4]. Would you be interested in a post that goes a bit more in detail on heavy eccentric training specifically? If so, let me know in the comments below and I'll make one soon.
    -
    References:
    1. https://www.ncbi.nlm.nih.gov/pubmed/28486337
    2. https://www.ncbi.nlm.nih.gov/pubmed/18981046
    3. https://www.ncbi.nlm.nih.gov/pubmed/27690566
    4. https://www.ncbi.nlm.nih.gov/pubmed/30113915

    3,954 50 18 July, 2019