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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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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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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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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