Exercises to improve shoulder health


For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.

Band/Broomstick Pass through 
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20

 

Band pull apart 
Keep shoulders down pull the band  apart but make sure to keep you elbows straight and squeeze your shoulder blades together  when you finish the movement
2 x 20

Scapular Push-ups 
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20

Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each

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Thoracic Extension with a Foam roller 
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.

Progression 2 

Scapular Depression
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15

Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang

 

Workout Blog Dec 14th 2015


 

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Time completed 15:56 felt like I was going to pass out

*For the workout Hurdle hops over and back count as 1 rep

Workout Data Dec 14th 2015

Workout Blog Dec 7th


TGIM another great day time to put in some work. here was my workout for today. Hope you have a great workout as well

6 mins Foam roll 
Back, Glutes, Hamstrings, Calfs, Quads, IT Band

4 mins static Stretching ( 30 secs each)
Hip Flexors, Hamstrings, Groin, Glutes

4 mins Dynamic Stretching (15yds each)
Knee hugs/Quad stretch, Lateral Lungs, Elbow to in-step,
High knees, Butt kicks, B-Skips, Side shuffle, Run.

Conditioning 
C2 Concept rower
1 min work/ 1 min active rest x 10
The goal was to stay under 1:45 pace while working and light pressure when resting but keep moving total meters cover 4590m

3 min rest then jumped into 12 noon session

4 rounds
Hang clean x 8 @ 135lbs
Box Jump x 5
Ankle mobility after 4th set

4 rounds
Sumo Deadlift High Pull x 8 @ 135lbs
Hand Stand Holds 15 secs

4 Rounds
Pendlay row x 10 @ 135lbs
Crater slams x 16

Ab series 
30 Leg raises
30 Reach ups
15 ea Side plank twist
30 Plank Jacks
1 min plank

Workout Data Dec 7th 2015

 

5 Steps to fix tight hamstrings


Do you have tight hamstrings. Do you  dread dropping items on the floor  knowing that you have to bend over to pick it off the ground. Do you feel that you have steel cables running down the back of your legs. I have 5 steps to help length those muscles.

  1. Tissue Quality 
    The first step to help lengthen your hamstrings is to improve tissue quality. When your hamstrings are littered with knots. There is no way you can improve the length of your hamstring. So the first step is to perform SMR( Self Myofascial release) aka Foam roll. You can use several different tools to assist with improve tissue quality. You start with the easiest method which is the standard foam roller  or you can move up to more advance option the barbell.
    Foam roll with rollerBarbell Smash
  2. Static Stretching 
    Once you get those knots broken up is time to stretch those hamstrings and tendons and try to get a little more range of motion try to hold a stretch for 2 sets of 30 secs really push to get a little more range in those hamstrings.
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  3. Mobility Exercise
    The next step is to reprogram movement pattern using a mobility drill that moves the joint through the range of motion helps reset your movement. Also helps warm-up the joint capsule and help prepare it for movement.  here are two of my favorite mobility drills for the hamstrings.

  4. Strengthen the new range of motion
    Now that you have this brand new range of motion it is time to strengthen those hamstring and further cement that additional range of motion. Here are two exercises that I recommend try to use light weight and concentrate on form.

    Really concentrate on keeping the back straight and only work through hips really load the hamstrings.

    Keep your back straight and allow the weight to help push your down into the bottom of your squat.
  5. Consistency
    The last and most important step is consistency. This is not a one time fix. The more you work on your hamstring the better your results. I recommend performing your hamstring rehab 2-3 times a week. Until hamstrings  are to desired length.

Do you have the Buffalo gene?


If you are wondering if you have a the “Buffalo Gene” then you probably don’t have it. But don’t worry you can develop the buffalo gene by throwing these exercises into your daily routine.

Bulgarian Split Squat to Single Leg RDL

TRX Push-up to Tricep Extension to Fall out

Behind the neck Press to Overhead Squat

TRX Curl to Face pull to Row

Lateral band walk to Goblet Squat ( Thanks Amanda for the demo)

Kettlebell Snatch to Windmill

Buffalo Gene Workout
E.M.O.M x 5 for each exercise 5 reps on each exercise in each series.

Have fun with these exercises

 

How to get conditioning in your workout as a lifter


As a so called “lifter” cardio is my kryptonite. Even though I know that cardio wont burn away my hard earned muscle. Soo what is a lifter suppose to do? Lift weights faster.  Now let’s get it straight if you want to be a better runner, cyclist, and swimmer. You will have to practice those discipline.  For those days you don’t feel like going out in horrible weather here are some lifting conditioning methods.

Every Minute On the Minute(E.M.O.M or E.M.O.T.M)
One of my favorite methods of getting conditioning while weight training For the next 10- 30 mins you will have a bell or buzzer or timer go off every minute.  Once the bell goes off you must perform a sequence of exercise within the minute.  What every time remaining in the minute. The faster you move the more rest you get. The slower you move the less rest you get.
Examples  
E.M.O.M x 15
1 Rep on each exercise
Deadlift
Bent row
Hang clean
Military Press
Back Squat
Good Morning

Escalating Density Training ( EDT )
Escalating Density Training created by Charles Staley
This is a great training model to help build lean body mass and at the same time burn fat and build your cardiovascular system. The goal is to pick 2 exercises resistance should be moderately high( 70-80% of you max).  For the next 12 mins you will perform 5 reps on each exercise trying to complete as many rounds as possible.   If you want to build muscular endurance use lighter weight and perform 10 reps on both exercises.

Example  
12 minute EDT
A). Barbell Back Squat
DB Bench Press

Rest 4 minutes

B.) Barbell RDL
Inverted Row

A.M.R.A.P( As Many Rounds As Possible)
Put 20-30 minutes on the clock and your goal is to get through your strength circuit as many times as you can in the time allotted. I really like to perform this circuit when I am by myself in the gym so I can hog all the equipment. Make sure to keep good form as you progress. I sometimes throw a sprint on either the treadmill, rower, or airdyne bike.

Example
20 min AMRAP
100-200m sprint
Front Squat x 10 reps
Dumbbell Incline Press x 10 reps
Chest supported row x 10
Barbell Deadlift x 10
Weight Straight Leg Sit-ups x 10

Give these workouts a try. Also if you have some other conditioning workouts please post them in the comments.

Coaching Group Training vs Coaching 1-on-1


Having had a chance to coach both group training and personal training I wanted to give my views on the differences between coaching group training vs coaching 1-on-1.

Group Training

When I get a chance to talk to new coaches I like to explain to them the difference in coaching styles and the way I like to approach training. When coaching a group of athletes you are responsible multiple people at the same time. If you do not take control of the people they will cause chaos and wont have a very effective and safe workout.  When your coaching a group organization is first make sure everyone knows what exercise they are doing, how long they will perform the exercise and what exercise they will be going to next. When everyone is on the same page it make coaching everyone a lot easier.                                                                             Once all the athletes are on the same page then you can be on the move going around correcting people forms on the fly. Constant moving helps you create a constant presence. When you have a constant presence it helps hold people accountable. Also you can help eliminate poor exercise form and help keep people safe.                                                                                     The last thing you need is Energy. Coaching is exhausting, keeping athletes motivated is exhausted. That is why you need to have energy. People feed off of your energy. Try to get 30 women to listen to you at 5:30am. If you don’t have energy your not getting anything done.  Group training is about organization, presence, and energy.

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1-on-1 Coaching

Coaching 1-on -1 is a different. It’s only you and the client. To be honest it is a relationship. All your energy is to put into shaping this person into the person that they want to be. Note shape them into their idea of fitness( which can be shaped and guided by you a little). When working 1-on-1 try to make sure every little detail is in the right place. View you client under a microscope. Try to make all the small changes and make sure their technique on each exercise is spot on perfect.                                                          Develop a great relationship with your athlete and hold them accountable for reaching their goal. If they say their goal is to help them lose 20lbs. Then help them lose 25 lbs. The better your relationship with the client the more trust.                                                                                                              The last difference with 1-on-1 training is your ability to be way more flexible than group training. If someone is running on 2 hrs of sleep because they worked on a business proposal the night before. They still have to go through the group workout but with lighter weight or some modification of the exercises.  1-on-1 training I have completely scraped a workout because my athlete was in pretty bad shape. Instead I have put them through workouts that can help them with recover. Athletes really appreciate when you don’t crush with every training session.
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Coaching Group training and 1-on-1 have there similarities and differences but the same rules apply. 1 Don’t do any harm. 2. Don’t be an A$$hole .

 

Thanksgiving Workout 


Workout Blog Nov 17th 2015


Another quick workout on a busy day following the Easy Strength Program

Incline Bench Press 2 x 5 @ 175
Back Squat 2 x 5 @ 205
Snatch Grip Deadlift @ 185
Farmers walk 100m 70lbs each hand

Just another quick workout joints are still sore. Just another day and I should be back to normal then I can start pushing the weight a little more