My go to mobility exercises


When I have days in which I move like the Tin man I have some go to mobility drills to help put my body back into proper alignment.

TRX Chest stretch
Move your arms up and down searching for really tight areas of the chest and anterior deltoids

Couch Stretch
Great Stretch for the Quads try to hold between 1-2 minutes on each side

Banded Hamstring Mobility:
Try to perform 12- 15 reps per side.

Lateral Chain Stretch 
This can also be done on a stability ball hold the stretch for 1-2 minutes

Rocking Groing Stretch:
Grab a kettle bell or dumbbell and gently rock back and forth to help stretch the groin. 12-15 reps a side.

External Rotation of Shoulder
Try to hold for 1-2 minutes.

Thoracic spine extension
By dropping your hips down after you get set-up you can control how much tension you want. If you are unable to get the weight to the floor that is fine. 12-20 reps

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.
    2015-12-02 06.31.252015-12-02 06.31.44
  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

 

My Favorite Medball exercises to develop power


There are many different variation of  Medball tosses I will give a couple that I love to use to help my clients develop rotation power.

Shot Put toss with Reverse Step

Kneeling chest press with fall

Medicine woodchopper with step

You only…


Photo post by @coachlady71.

Source: You only…

How Heavy is your Glass?


A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: “How heavy is this glass of water?” Answers called out ranged from 8 oz. to 20 oz. She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.” It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don’t carry them through the evening and into the night. Remember to put the glass down!

Books that I highly recommend for your bookshelf.


This is a list of books that I have had the time to seat down and read and reread because there is so much useful information. Tons of gold nuggets of information in these books. These books will stay on my bookshelf and stay within arms reach. If you haven’t read any of these books I highly recommend them because they have helped improve my life.

CEO Strength Coach by Ron Mckeefery

CEO Strength Coach written by world renowned strength coach  Ron Mckeefery. Ron talks about his path in the strength and conditioning world. He also talks about the behind the scenes aspect on how to truly be a successful coach. This book doesn’t talk about training or training models he instead layout the administration process and what skills are needed to get a job, keep a job, and develop a network in the field. It’s a fantastic book a must read.

Easy Strength

Easy Strength is written by the famous Dan John & Pavel Tsatsouline.  Pavel, & Dan are pioneers in the world of training. In this book they talk about how to train athletes to improve all aspect of performance. The information is backed by research, but can be hard to read at first. Take your time to read this book. Great information, formatting needs some work.

Super training 

Warning Super training is worst than most college text books. If you read this book cover to cover you are a god among men. Now I consider Super Training the bible of strength and conditioning. It covers everything…..everything. Now the way I use this book is a reference book or if you have a question about a particular subject or just want to look up the facts. It compiles a vast amount of knowledge. Super Training is probably referenced more than any other book by far. It is a great book to have in your library.

Advances in Functional Training

The expert in functional fitness training Michael Boyle. This was the first book I read out of college. Boyle give you reason why he doesn’t back squat and why single leg training is superior than bilateral training. He also has the results to prove why his methods work. Great book on how you should view and train the body to get results and decrease your chances of injury while training.

Leaders eat Last  

Simon Sinek  teaches you about the role and responsibility of a leader. If you want to successfully manage and lead a group of people. Simon lays out the what, why, and how you need to go about becoming the best leader you can to help bring your team together. Great book on improving your leadership skills. Well written with lots of examples.

Anyways: The Paradoxical Commandments finding personal meaning in a crazy world

Written by Kent M. Keith back in the 1960s these commandments teach you how to deal with craziness that is life. Whenever I am feeling down. I like to read through the ten commandments and it helps pick my spirits back up.  Each commandment get there own chapter. Not a long read but just enough to help get you going again.

I hope that you take a chance and look at on or two of these books.

5 Things you need to do have a healthy back


5 Things you need to do have a healthy back 

  1. Avoid seating in the same position for long periods of time 

Staying in the same position for long period of time can cause ligaments and tendons to slow stretch over time. The laxity that it creates will cause more instability. with the vertebrae. So if you do have to sit fidget like there is no tomorrow.

2.Avoid stretching as soon as you get out of bed 

Getting out of bed and immediately going into a hamstring stretch could be the final nail in the coffin for your back instead stand up reach your arms overhead and take 2-3 deep breaths. This will allow the vertebrae disk in your spine to normalize to the weight of your upper body. Remember you were sideways for 8 hours give your body time to adjust.

3.Exercise or move with improper movement patterns 

Exercising or moving improperly is a no brainier for back pain. If you are unsure if you move improperly go find a good coach or trainer to evaluate your movement and make sure you moving more from your hips and not your back. Pay attention to how you pick up objects daily as well because that can cause a back blow out like not tomorrow.

4.Living a sedentary life 

Weakness in the musculature in your core and back is the number one reason injury occurs. Go get some exercise lifts some weights and be happy. If you don’t know how( please don’t assume) go get some professional help.Even if it’s for 1-2 sessions just to get the basics down.

5.Not performing proper core training 

Dr. Stuart McGill is the leading expert in lower back disorders. He states that person with proper core training can hold a 2 min plank with ease. If you can’t hold a 2 min Front plank your core training is wrong…  So you better get to planking
front-plank-exercise

30 Books That Will Make You a Better Coach


Michael Boyle's Strengthcoach.com Blog

Terry Condon was nice enough to post this list of 30 Books That Will Make You a Better Coach. How many have you read. I’m only at 10.

View original post