Resisted Isometric Deadstop Back Squats 🏋🏻♀️ ———————————————————— These videos show myself and one of my awesome clients Wendy performing the exercises titled. I’ve been implementing this exercise into my training over the past 8 week 🤙 ———————————————————— Why? As I was starting to take a lot of strain on my spine through heavy back squatting and it wasn’t paying my BJJ any dividends 😤 ———————————————————— So, let’s take down the load and focus primarily on ISOMETRIC FORCE 👌 ———————————————————— Less stress on the body, also it implements greater muscular control whilst maintaining constant angle of the joints. It recommended that a 90-45 degree knee angle is set. Less advanced (45 degree) More advanced (90 degree).
However, it is important that you activate all muscles required and not just push the bar to the legs above. 🤦🏻♂️ ———————————————————— Base your feet 👣
Create the torque in the knees 🦵🏻
Squeeze those glutes 🍑
Brace that core 🙏
....and drive ☝️💥 ———————————————————— Also, to note, anyone including isometric exercises such as this (regularly) will benefit highly with regards to Improving ones strength 🤙 ———————————————————— #bjj#strengthandconditioning#strengthtrainingforwomen#strengthandconditioningcoach#isometric#backsquat#strength#injuryprevention#trainsmart#resistancebands#grappling#improving
0 11an hour ago
Make it easy to define separate training areas directly on the flooring. With Ramflex Inlaid Markings, you can give every athlete the right space. @depauwu
Credit to @lustrengththerapy : 🚨 HOW TO PROTECT YOUR LOWER BACK [how to properly brace] 🚨
One of the most common complaints during exercise is lower back pain.
While there is a big emphasis on proper bracing, it is extremely important to understand HOW to brace! Many lifters make the mistake and take a deep breathe in from the chest (can be seen by the chest excessively raising upwards). This creates instability in the core and can force the lower back to compensate.
The correct way is to breathe deep into the diaphragm (can be seen by the stomach area "expanding"). This will help fill the abdominal cavity and increase intra-abdominal pressure and improve core stability.
Below are some tips on how to properly brace/breathe during exercise:
1️⃣ Take a slow, deep breathe in from the nose
2️⃣ Focus on having the stomach expand (imagine pushing your stomach into a belt)
3️⃣ Avoid pushing the hips forward / rounding the lower back (can be seen when somebody over braces in a squat)
Another great cue that can help some lifters is to imagine that you are being pushed backwards and to RESIST this movement. This will activate the correct muscles and further lead to core stability.
0 11 hours ago
Pro Boxer Joe Jackson Brown demonstrates how to use the sled for chaos training! —————————————————
If you have competed in combat sports you will know sometimes the unpredictability and chaotic nature of fighting. You have to be ready to adapt and be reactive in all situations. —————————————————
In this video you will see us using the sled as our opponent moving forwards, backwards and rotating. I would class this as fight specific endurance/strength endurance. 30sec of being reactive to the change of direction and giving maximal effort! TRAIN TO WIN!
Diagonal Lifts with Resistance Band 🤸🏻♂️
Doing this exercise activates the glute and abdominal muscles to lock the lumbar spine while still allowing movement of the thoracic spine 💪🏻 This will allow for better and more efficient energy transfer between limbs of the upper and lower body.
This will then in turn allow an athlete to more efficient in their desired sports that involve running 🏃♂️
Muchas veces la comodidad o el desconocimiento nos lleva a programar entrenamientos diarios sin una estructura con sentido previa.
Si bien la programación y prescripción de entrenamiento (diferencie de planificar y periodizar) en deportes de equipo difícilmente se cumpla porque dependerá de un sin fin de factores (ambientales, personales del deportista, motivación, resultados, próximos partidos, etc). Tener una estructura guía de trabajo nos permite encaminar de mejor manera todo aquello que pensemos realizar en nuestros deportistas.
La carga propuesta o externa, es la secuencia de ejercicios o actividades que nosotros como entrenadores les entregamos a los deportistas. Normalmente es lo visible, el desplazamiento, las manifestaciones de fuerza, etc. Por otro lado, la carga real o interna, hace referencia al efecto producido por el organismo, el desequilibrio homeostático y alteraciones fisiológicas en función del rendimiento, brindadas por las actividades que nosotros proponemos.
Controlar ambas cargas en lo posible es fundamental para asegurar un estímulo adecuado en el entrenamiento, prevenir lesiones y enfermedades en nuestros deportistas.
A nivel práctico, ejercicios intermitentes a alta intensidad, realizados en bicicleta o arena, poseen una baja carga mecánica pero alta carga fisiológica, por otro lado, los juegos reducidos, debido a la disminución de los pasos, producen una baja carga fisiológica, pero si una alta carga mecánica.
Comprender e intentar controlar estas variantes es fundamental para optimizar el rendimiento de nuestros deportistas, sobre todo en los deportes donde se compite todas las semanas, la velocidad, fuerza y resistencia se aplican simultáneas ante agentes estresantes como una toma de decisión y que el entrenamiento semanal debe ir acompañado en algunos casos de gimnasio.
Dejemos el hacer por hacer 💪🏽👨🏽🏫🧠
A lot of us have discomfort when we reach our arms overhead...or behind us.
Lots of potential reasons for this, but one culprit? We don’t practice these movements much, so when we go to try it, it feels icky. That’s the thing about the body. It specializes to be good at the movements and positions we practice most often.
Want happy resilient shoulders? Practice moving them in lots of directions. I like this little towel variation for working on mobility/improving range in a low stakes way. This won’t give you massive shoulder strength, but it is a nice way to improve control, which you can then use and apply during resistance training 😍
Tap for cues.
It was a pretty full house on Tuesday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Another foundations of strength class in the books. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The improvements I have seen in all my regulars who keep coming every week is amazing! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I honestly never thought this was something I would be interested in doing. But coaching this awesome group of people is the highlight of my week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I always leave class inspired for the next one.
If you want more information about the class or want to come try one out for free let me know in the comments and I will set you up.
Strength is never a weakness.
Here's the story of an amazing 28% increase in vertical jump height. 💪
Strength & Conditioning Coach for the @condors, @plovetotrain has been using the #kBox4 for years both with his team and on his own with amazing results to show for it. In fact, he conducted an experiment whereby he only used the kBox for lower body training for the duration of six months. The results were next to miraculous.
Find out more here: exxentric.com/news
#Repost@tropicaloasis_health with @get_repost
WHY TO STRETCH YOUR QL?!⚡️ @fitathleticworld 🙋🏻♂️
Tag a friend who needs to see this!🤷🏻♂️
A lot of people with desk jobs, or work with poor posture tend to have low back pain, and tight muscles that need to be released. .
The body is interconnected tight muscles and weak muscles. This leads to a vast amount of discomfort, and tension that leads to a poor quality of living.
Adding in more mobility work, and stretching in your life will release that tension, and help relieve back pain!🙏🏻
Once you start training consistently, especially lower body training can lead to even tighter lower back muscles and especially the QL. Which is why a proper warm up, cool down, and active rest days are so crucial to make sure we take care of these muscles that are often active and overworking.
@consciousvibrancy Relieve hard-to-release back tension by unlocking your QL muscles-Ever noticed a lingering ache deep in your low back after prolonged sitting or standing? When your back muscles are weak or you have poor posture, intrinsic rectangular muscles between your ribs and hips called the quadratus lumborums, or QLs, work overtime to stabilize your spine and pelvis, leaving them tight and sore. These deep muscles are also near critical organs like the kidneys and colon, which means that in addition to contributing to an achy back they can adversely affect your digestive health, and therefore energy and well-being, according to some alternative health practitioners.
Your QLs get tight and tender when they have to kick in and compensate for poor posture. And often soreness is one-sided, due, say, to carrying a small child on one side or side-sleeping with your top hip hiked up every night. Leg-length discrepancies are also a common cause of QL tension.
💥ANKLE STABILITY 💥
✍️This is a nice series on some balance/control, strength, etc. intended to address the ankle complex ✔️.
😈First up: the banded side step with the heels elevated and band around the mid-foot. This emphasis more evertor facilitation (peroneal musculature). Keep the heels elevated (plantar flexed) puts the ankle in a position of less stability/control, which forces more musculature facilitation ✔️.
😈MB slams in sagittal / frontal plane ✔️. In the sagittal plane as I throw down I bend hip/knee into flexion to absorb the force throughout the movement. MB slams is a good way to challenge the body against self-perturbations (via how hard you slam the ball).
. ✍️Next up: split stance position with opposite hip flexion and reverse lunge. Thing with this one is the band is around the mid-foot forcing it into navicular drop/ankle collapse. So, this helps create awareness / facilitation in SL stance to not collapse into the position, which facilitates a strong foot position with movement. .
✍️Finishing off with single leg (SL) calf raises - loaded. Many times simple calf raises (unloaded or loaded) gets ignored. Simple SL calf raises is a good way to develop ankle complex stability/strength. .
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🔥𝐀𝐂𝐓𝐈𝐕𝐄 𝐕𝐄𝐑𝐒𝐔𝐒 𝐏𝐀𝐒𝐒𝐈𝐕𝐄 𝐒𝐓𝐑𝐄𝐓𝐂𝐇𝐈𝐍𝐆 𝐅𝐎𝐑 𝐅𝐋𝐄𝐗𝐈𝐁𝐈𝐋𝐈𝐓𝐘🔥
Tag a Friend Who Wants to be More Flexible!
📍Terms to Know
Stretching without using an external force. You are actively contracting a muscle group to get a stretch on the opposing muscle group. Hence the word “active.”
Example: While standing, raising your leg up with knee straight to stretch the hamstrings.
2️⃣Passive Stretching (AKA Static Stretching)
Using an external force to assist you in the stretch. The external force can be gravity, a strap, a stretching device, or a friend.
Example: While standing, hinge forward at the hip to stretch the hamstrings.
Muscle cannot lengthen anymore.
1️⃣In a study comparing the two types of stretching, the active stretching technique produced the greater gain in active knee extension ROM, which was almost completely maintained 4 weeks after the end of the training, whereas the passive technique completely lost the gain.
2️⃣In another study, they found that the active stretching technique was more time efficient compared with Passive stretching and it needed a lower compliance to produce effects on flexibility.
3️⃣In a 12-week active stretching program, they found that hip flexion improved with passive stretching when performed 3 days per week with a stretch daily dose of 180 s in both populations (normal and limited hamstring flexibility).
💡It’s worth noting that active stretching can be limited by strength. For example, if you are laying on your back trying to raise you leg up as high as you can, and the hamstrings don’t feel like they are limiting you, the hip flexor just may not be strong enough to get you through the range of motion. So strengthening the hip flexor would help increase range.
Both have similar impacts on flexibility. You can do both by first doing passive stretching and then do active stretching to help reduce the occurrence of passive insufficiency. This will help in maintaining that new range of motion.
Comment below! Let’s talk!
🚨 THE SECRET TO A STABLE & STRONG SQUAT [tripod foot] 🚨
The tripod foot is a technique where the weight is evenly distributed from the front of the heel to the balls of the feet of the big/small toes.
Having these three points of contact will ensure that the load is being distributed evenly throughout the kinetic chain and minimize any compensation that may occur in a squat. If you are experiencing any sort of pain, or notice that a part of the foot leaves the ground during squats, these exercises are for you!
1️⃣ Banded Anti Inversion:
➡️ Place a mini band on the ground with kettlebell on top
➡️ Stand on top of the band with the band underneath the sole of the foot
➡️ Perform a squat without having the band pull back
2️⃣ Banded Anti Eversion:
➡️ Start in the same setup as above
➡️ Stand on top of the band so that the band is underneath the outside of the foot
➡️ Perform a squat without having the band pull back
3️⃣ Banded Anti Flexion:
➡️ Attach a resistance band around a kettlebell
➡️ Pull the bands back and step onto the bands with the forefoot
➡️ Perform a squat without having the band pull back
🚨 LEAVE A LIKE AND TAG A FRIEND WITH ISSUES WITH THEIR SQUAT! 🚨