In 2013, I started on the road back to physical health from an L5-S1 disc herniation with an L5 spondylolisthesis and pars fracture (which lead to a lot of additional unintended – but good – changes). My regimen consisted of regular Chiropractic visits combined with a training program of mostly low-weight, very high-repetition movements and… Read More Ready, Set, Hold… Isometrics for Building Strength, Recovery, and Achieving Peak Performance
“Slow, paced distance running is a sport, not training. Wreaks havoc on the body if it’s relied upon solely as a form of training or “staying fit”, as it requires large amounts of dietary carbohydrates (sugar) and decreases efficient fat metabolism… ironic as it’s part of the reason why people “jog” (soft J) in the… Read More Distance Running: A Sport or Training?
I’ve seen slightly different versions of this image from a few different sources, but decided to make a poor man’s version in Paint instead. What’s (poorly) illustrated below is the optimal balance that must take place for anyone planning to develop a skill. As an example, for 3 years I helped manage two different baseball… Read More Skill/Athletic Performance Pyramid
Have you ever been 3 1/2 years late to a party? Well, Ido Portal (movement coach, badass) started a movement in 2014 with his 30-Day Hanging Challenge, where he challenged followers to perform 7 minutes of hanging from a bar (non-continuous) spread throughout the day. I’ve followed Ido on Instagram and watched many… Read More Ido Portal’s 30-Day Hanging Challenge
If we’re honoring the principles/beliefs that: everything in the body is connected all injuries are caused by the body’s inability to absorb force an injury can “end” in a different area than it “starts” …then it’s fair to say that a training/movement program that build a huge foundation of strength in/around the following three areas should… Read More Most Common Areas of Muscular Dysfunction (Leading to Injury)
Principle: ALL injuries are caused by the body’s inability to absorb force You can stop reading now if you get it. In case you want it broken down further, here we go… Musculature is the primary force absorbing structure in the body, and failure to absorb force properly could occur if: muscle is not strong enough… Read More Overlying Principle of Strength Rehab/Training Programs
Upon waking, usually after (or while) a hot shower (if afforded such a luxury), perform the following movements, starting at 10 each way, and eventually working up to performing the “Age Before Beauty” Methodic (reps each way is current age i.e. 28 years old = 28 reps each way… Stop at 50 unless you’re really ambitious 🙂 ) 3-Way Neck… Read More Morning Spinal Routine
Strength Endurance – The ability to maintain muscular force over a period of time (i.e. developed with movements like Lunge hold performed for 3-5 minutes, 300 repetitions of a Cross-Crawl Supermans with intent, etc.) Maximal Strength – Actual strength output (1-rep-max (1RM) of a lift) Relative Strength – Amount of force created per pound/kilogram of… Read More Types of Strength