I bet you thought that I gave up running haha jk. I thought I did. My last run was Jan 5/18, 5K. Today was a success even though I was slower but that’s to be expected. I was scared that I lost my conditioning. I was even more scared of pulling something again but with a good warmup and taking it slow I made it and it’s beautiful out so it was all good. Now for some ice time and coffee. #yyc#running#cardio#conditioning#crossfit#dynamicwarmup#fitover40#icetherapy#sunday
Sundays are for conditioning rides with red mares 🌞 Chance was so good and relaxed today, he was just happy to be out and about. At one point he stopped and just slowly looked around, not spooky, just taking in the sights. Do you think horses ever look around them and think the world is beautiful? Or maybe they look around and just get a good vibe? I like to think Chance thinks that way. #conditioningride #conditioning #endurancehorse #arabianhorses #arabians #endurance #aerc#riding#desert#trail#shortcanyon #arabian #horse#enduranceriding
I love getting people to FEEL what it's like to have all your intrinsic stabilizers fire off at once. You can tell someone to be strong, or long, or extend, or give them all the cues in the world... But to have them feel it is to have them truly learn it.
The old me would have looked at a picture like this and said "Ugh, how stupid. Keep it basic. What a flog." but then I grew up and my toolbox expanded, and so did my thinking.
To me, this IS simple. I used to do this in Japan with water buckets. There was a penalty for spilling water. It taught me to walk softly and move with the water, not with the buckets. Despite the language barriers and technology deficits, it actually taught me the foundation of my proprioceptive capabilities. It made me better at perceiving movement within me. I can trace it back to the very reason I pick stuff up so fast - I'm kinesthetically switched on.
So now, I use a barbell and some micro plates, and it does a great job of replicating the stimulus without spilling a whole lot of water.
The water carries in Japan were 'basic', but replace the bamboo with a bar, and the buckets with some plates, and all of a sudden this exercise is ridiculously stupid and has zero applicability in an S&C program?
Here's a cool thought, if you don't understand something you're seeing, just ask? You might learn something new. We do. We have been for the last 3 years.
That's what makes us all so different as coaches and clinicians.
Keep an eye out for my latest article coming soon, "No one ever got hurt being more proprioceptive", it'll be thought provoking to say the least. #done
The most important thing that keeps us humans healthy and living longer is not just healthy eating, exercising daily, counting macros or taking enormous supplements.... well what is it then? Hmm
Heres the secret..Its called SMILING! Being HAPPY!!. Sometimes life throws some serious obstacles on our ways which makes us frown a little. Whether its a certain person or a situation that brings our energy down and leaving us fully drained.
But at that very right moment. You STILL are given a choice to respond differently. You get a choice to smile, laugh and just keep going.
My point is that many times our circumstances are going to feel just out of control. No matter how right you may be going, you still end up on the wrong side but at that very moment, you look at yourself in the mirror and ask...how long can I go with this sad face? What profit really is this mood going to bring me and most important HOW IS THIS SOLVING ANYTHING!?
A signal sent to your brain to SMILE will instantly open up that logical side of your brain which will automatically start releasing good hormones resulting in providing a solution! - “There's gon' be some stuff you gon' see
That's gon' make it hard to smile in the future
But through whatever you see
Through all the rain and the pain
You gotta keep your sense of humor
You gotta be able to smile through all this bullshit” - Tupac Shakur
Regrann from @fernandocreiser - Blogueiras e essa mania enjoada de chamar tudo de “funcional”
Por Fernando Reiser @fernandocreiser
Terra no Bosu? Será? Chulvi-Medrano (2010) avaliaram o#levantamentoterra em 30 indivíduos que realizavam o treinamento de força por mínimo um ano, e os colocaram sobre plataforma instável de prancha e Bosu em comparação a estabilidade. A capacidade de força isométrica máxima foi extremamente reduzida na situação de #Bosu em comparação as outras duas. A atividade dos músculos posteriores do tronco (eretores e multífidos - torácicos e lombares) encontrou menor atividade na condição do Bosu. Sendo que na situação de estabilidade a atividade foi maior que também na prancha. Na foto o intuito da instabilidade é aumentar a perturbação dos músculos do tronco, contudo o Bosu não é a melhor ferramenta para isso no levantamento terra – “Ah! Essa mania de chamar tudo de funcional”... Agenda de Cursos - programe-se 20 de Maio - Salvador / BA – ÚLTIMAS VAGAS!!!! Biomecânica no treinamento de força: reabilitação, prevenção de lesões e desempenho Com o Prof. Rodrigo Pirajá Inscrições: Nei: (71)99308-5193 // Lula: (71)99259-9195
03 de Junho - Campo Grande / MS Musculação: Cinesiologia e Biomecânica - Teórico/Prático Inscrições pelo site: https://goo.gl/6H6Wur Informações: Hamilton Miotto: (67) 9646-8744
10 de Junho – São Paulo/SP Biomecânica do Core no Treinamento Físico - São Paulo Local: Colégio Maria Imaculada - São Paulo - SP. (Metrô Paraíso). Inscrição pelo site:https://www.sympla.com.br/masterfit Att. Fernando Reiser CREF: SC-017552G Chulvi-Medrano,I. #Deadlift#muscle#force and#activation#under#stable and #unstable#conditions. #Journal#Strength#Conditioning#Research, 24(10),2723-2730(2010) - #regrann
Haha I bet you CAN !! SWIPE LEFT>>>>>Grab a friend and encourage them to do something that will empower them.. then challenge them to something that will grow their vision of what’s possible 💎
I’m always growin thanks to these guys 🙌🏾🙋🏾♀️
TAG YOUR WORKOUT BUDDY OR JOIN ME a&& MINE every Sunday !! Lol -
How many pistols can you crank out !! My goal is 100!! Shout out my hype man @sirstyle && sis @jriles_stallionfitness
WPFC Colts and 16s down at ECU For combine testing yesterday - the boys were put through a series of testing including 20m sprints, agility test and vertical jumps
Good to see all their hard work over the pre season is paying off 💪🏼
I did a CrossFit thing today 😰😳 18.1 was tough. I took it pretty easy, as my conditioning isn’t quite where it was when I was consistently training at high intensity. I think I got 9 rounds🤷🏽♀️ sorry, @meknight21 I had zero left at the end. Literally started falling asleep on the ground after the workout😂
Being able to produce power in the lateral plane is one of the most important skills you can possess if you want to be successful in team sports. 💩Lacking the proper movement patterns and motor control to make these movements in an explosive, yet controlled manner will expose the athlete to a decrease in performance and increased risk of injury. 💰Shown is a simple progression to learning how to properly perform lateral hops. Starting with a simple SLDL variation. 🔨Everyone likes doing the fun stuff, myself included, but if you skip stretching/mobility work consistently, successfully completing athletic movements such as this at high velocity will be a challenge/potentially dangerous. Mobility required to maximize movement efficiency-Hip IR/Adduction/Flexion—>Hip ER/Abduction/Extension. Put in the work to reap the benefits.
Hopefully everyone has fully recovered from their New Years hangover by now and were able to get in your first full week of workouts in 2018. Try finishing the week with a nice upper body pump heading into the weekend with a little Flex Friday workout 💪🏻💪🏻.
Toe touch squats for some quick strength and mobility to keep my body loose and ready to go while traveling. You can literally work on everything from this position. Hip flexion, IR/ER, Thoracic Extension/Rotation, ankle dorsiflexion, strength at the bottom of your squat, etc. The benefits are endless. If you suck at squatting or hinging, try doing some toe touch squats-youll find out pretty quickly where your weak spots are.
Med balls are a great tool for learning how to produce force rapidly to display power, but don’t forget that they can also be used to learn how to react to, absorb, and control in order to produce force. You can only safely produce as much force as your body can absorb and control, which is important both from an injury reduction, and athletic performance standpoint. Also, notice how the motion is originated at my hips, the energy then transfers up through my torso and into the wall. It’s all in the hips! Racing with a Ferrari is a bad idea if you only know how to drive a Prius.
Single Leg RDLs for hamstring rehab. Last week I pulled a hammy doing some sprint drills; I’m confident I pulled the hammy Bc I was hungover and dehydrated, which is completely my fault. So I’ve spent the last couple week rehabbing it. This is one of those injuries that can be a pest and recurrence of hamstring strains is high, especially if not treated properly. Rest and icing is only beneficial for the first few days after injury while the tissue repairs, then you have to start stressing it to properly remodel the new tissues. I started my rehab with bilateral eccentric work and have worked up through this SLDL progression. Start with both knees bent-this puts the least amount of stress on the injured tissue. As the muscle tissue starts to remodel and gets stronger, progress to back leg straight, front leg bent to increase demand on front hammy, and then to both legs straight for the most amount of stress on front hamstring. Once you can work through an 8-10-12 progression, start loading it up and doing some dynamic work to continue moving back to full strength and reduce the likelihood or re-injury. Also, don’t forget to continue squatting and lunging during rehab as the hamstrings don’t really change length-this allows for you to maintain strength in your glutes and quads, which can also aid in preventing an overuse injury in the future.
The SLDL can be one of the most challenging movements to get the hang of. A lot of times balance and foot/hip stability is the root of the problem. Another issue that I’ve seen is that people can’t seem to get the hang of what the movement should feel like. Regressing this by initially taking some of the balance and stability out of it by moving from a static split position to a dynamic step back hinge and finally into a traditional SLDL can help with this. Shown, in order, are the third regression, progressing towards baseline. Split stance hinge—>Valslide Hinge—>Step Back Hinge—>SLDL. These are also good ways to load up a single leg hinge if you’re already good at the SLDL but struggle to load it up because of the increased balance and stability demands as the weight increases. Don’t use this as a crutch-train to improve your weaknesses-this will help bridge the gap in the meantime. Train with a purpose. Push your hips back and let your chest come forward. Think big chest, push floor away, and finish nice and tall.
Quick recovery workout between strength sessions to help speed along recovery, restore tissue length, and improve control over more active range of motion. Mobility. Stability. Strength. Movement. Pretty simple workout. This is at 8x, workout took about 25 min. All I did was alternate total body strength/tension exercises (farmer walks/TGUs) with similar mobility and movement drills: if you don’t have a couple minutes to watch this here’s the workout:
60 yard farmer Walk
90/90 Hip ER/ER
Half Frog Rock/Side Lunge
60 yard farmer Walk Hip Flexor Mobility Hip CARs TGU
Quadruped Shoulder CARs
60 yard farmer walk
Tempo Pushup Plus
Squat to Stand plus Rotation
Build a strong resilient core, a massive upper back, and an ass for days with the Alternating DB Bent Over Row+RDL. This is a simple twist on the standard Row+RDL-Alternating Rows place an additional anti rotation moment on your core. Additionally-they force you to remain in the bent over position for a longer period of time, which helps to build up core endurance and stability, as well as functional mobility in your hamstrings because you really have to own the position. Do not Jerk or bring your chest down to the weight. If you can't fully extend your shoulder without cheating, you need lighter weight. Focus on quality movement! Try this as a finisher to your next leg or upper back day-try 3 sets of 10 with a 30-60 second rest; or drop the weight down a little bit and use it as a total body warmup before pulling exercises.
Here is another from the photo's taken the other week!