Hamstring and Lumbar Work Programed To Break Your Squat and Deadlift Plateau

Improving performance in the squat and dead lift that stick, require programmed Glute and Hamstring work. You simply cannot add more weight to the bar and expect goals to be linear. Overtime the mentally of “more is better” will have its short comings. Stalled performance progression is only one facet of over training with the other more serious issue being injury. It’s normal to have fear of losing strength or power when working away from the big lifts. But…

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Perform single arm overhead presses to maximize performance

Are you symmetrical?  Chances are you are not, and neither are your shoulders. Based on our past experiences and exposures to stress, our nervous system and body have adapted in very meaningful and specific ways. When people tell you they are ambidextrous and truly are, that is because they have spent enough time working out the motor patterns necessary for the end result to be the focused and balanced use of both limbs symmetrically. In fact, right handedness or what…

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Overhead training shoulder stability progression

For optimal shoulder stability 4 mechanism must occur: Optimal compression and tracking of the ball into the socket creating a tight fit of the convex on concave joint surface A coordinated and synergistic guiding of the ball throughout shoulder range of motion by activation of the rotator cuff Ability to progress and stabilize the shoulder blade onto and around the ribs Maintain passive shoulder ligament integrity, to tension the ball into the socket Shoulder stability Stability for the shoulder is an…

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Thoracic spine mobility for improved overhead training

  Posture and performance The spine in general acts as a bridge between the lower ball and socket hip joints and the upper ball and socket shoulder joints. Therefore the transmission of power from one end out the other requires stability and stiffness through the spine. When the spine is able to assume a neutral to slight extension posture the ball and socket joints are said to have improved centration, allowing for efficient movement to occur. In other words,…

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Back to basics 101 – Simply Strength – Training

The more we get into the trenches with training to more often we should review the basics. It’s easy to get mixed up in the programming and the cueing, and forget the fundamentals. There is a reason why we keep turning what was old into something new, because they work . Let’s take a quick review on the basics of strength and its application in today’s Back to Basics 101 with our very own health and wellness strength coach Brian Betancourt….

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Upright rows – shoulder health – Injury Prevention

Many olympic lifts (i.e clean and press, clean and jerk, and snatch) all have an upper extremity upright row motion. The traditional Olympic lifts applies a wide grip on the barbell in order to allow for proper arm clearance of the shoulder joint (glenohumeral joint) but more importantly to generate the hip torque through the body/arm and into the bar. Of course in an olympic lift the idea is to use form and leverage over raw strength in order…

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Back to basics 101 – Power is in session – Training

  The more we get into the trenches with training to more often we should review the basics. It’s easy to get mixed up in the programming and the cueing, and forget the fundamentals. There is a reason why we keep turning what was old into something new, because they work . Let’s take a quick review on the basics of power and its application in today’s Back to Basics 101 with our very own health and wellness strength coach…

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Deadlift – Accessory lumbar stabilization – Training

Traditional deadlift form is key, so getting the proper hip/low back assessment as well bar height, foot placement, and grip position is critical. The next big step that needs to be covered to optimize training volume and safety with load progression is learning to create lumbar stabilization via tension and motor control of the surrounding trunk muscles, namely the Latissimus Dorsi (Lats) and Quadratus Lumboram (QL). The lumbar spine works not just in the sagital plane but within all 3…

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Extended Leverage sets – Training

When de-training from a strength phase, a hypertrophy protocol is essential to pack on the padding for future strength phases. Using many different intensity techniques can apply drastic changes to muscle physiology, most notably in its increased size and protein make up. Muscles don’t undergo hypertrophy of the contractile units first, rather they build non-contractile portions first, in order to provide increased supplies of glycogen (sugar stored in a muscle) and other various cellular structures it needs to supply…

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Scapular Stability -Shoulder Injury Prevention

  We can all appreciate a good looking Turkish Get-up. But, did you ever consider that the “shoulder” is made up of 4 joints that all have independent roles? When we look at the basics for overhead movement we can consider the scapula or shoulder blade as the coach. The coach has a job and that is to direct the rest of the arm on what it needs to do. The coach needs the reliability of the spine and balance…

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