Why Your Knees Hurt – Valgus Knee Collapse

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Chronic knee pain is one of the most common and frustrating issues in both the gym and athletic world. While high impact collisions to the knee are sometimes unavoidable, many knee injuries are largely preventable through superior training and a greater awareness of optimal mechanics. For today’s post, I’m going to focus primarily on the control and positioning of the knee during movement and why it’s important. In particular I’ll focus on the concept of Knee Valgus collapse and its […]

Special training for knee health

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Squats are rightly regarded as the king of all lifts. However, to continually squat into the future, you need to look after your body. Your knees in particular! To build real leg strength and size you want to squat and you want to squat often. However, it’s all too common to hear  “Squats are bad for your knees!”. But are they really? Well the research shows that squats aren’t bad at all. In fact, researchers studied Olympic Weightlifters and found they […]

I HATE Stretching!

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I HATE stretching! No, not the practice of stretching and the process of improving flexibility. Rather I hate how stretching is perceived to be an essential and magical cure for all your pain and problems. Do you need to stretch? IT DEPENDS! Stretching is only small piece of the movement puzzle, with Stability and Mobility the two other crucial elements which govern movement quality. These components revolve around whether you can CONTROL the intended movement through its full range of […]

Choosing a Personal Trainer or Coach

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When it comes to picking a Personal Trainer or Coach the decision of who you decide to go with generally comes down to two main reasons, relationships and results. Relationships refers to simply who do you know, who were you referred to, or who do you connect with? Contrastingly results refers to which Coach do you trust will help you achieve the best result? There is an important distinction between the two and you should be acutely aware of why you’ve […]

Loaded Carries

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Loaded carries are brutally simple and a badass way to develop core strength, improve work capacity and eradicate weaknesses. There are numerous carry variations with each change in loading style dictating the load that can be lifted and the focus area. Shown here is a straight tri-set which could completed at the end of an upper body session. A1 – Farmers Carry: x 2 laps, rest 10 sec A2 – Deadball Zercher Carry: x 2 laps, rest 10 sec A3 […]

Strength is the Key

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Strength is the mother of all qualities and provides the foundation for athletic success across sports of varied duration. A stronger athlete will not only be able to rapidly apply far greater forces than their weaker counterparts but they will also have the ability to maintain higher power outputs. This is because they will have a greater strength reserve and are able to potentially work at a lower relative intensity. Take the NFL Combine Bench Press test as an example. […]

Keystone Habits

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Habits drive human behaviour and can both positively and negatively impact our lives. In fact research has shown that up to 45% of our daily behaviour is dictated by our habits. However not all habits are created equal with some being more powerful than others. These habits are classified as “keystone habits” as they impact the development of multiple other positive habits. Exercise is one such keystone habit. While exercising is itself extremely beneficial it commonly impacts other areas and […]

Programming the Split Squat (part 2)

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Continuing on from the previous post, you can add further continuity and difficulty to the training program by altering the tempo (lifting speed). The tempo changes result in a very different feel to the same movement and results in a greater focus on the movement end range (the weak point). Combine this with the pyramid method mentioned previously and your phase 3 program is going to be significantly harder than your phase 1. The attached video shows the changes in […]

Programming the Split Squat (part 1)

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The split squat is an excellent unilateral (single leg) exercise and one of my favourite foundational movements as it allows for each leg to be trained more individually. This allows for the potential correction of any left versus right leg imbalances and a greater utilisation of the gluteus medius muscle which is integral for leg stabilisation. How I utilise it though ultimately depends on the skill of the client and the training goal. It could be programmed initially as your primary […]

The Best Form of Exercise

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“What is the best form of exercise” has to be one of the most commonly asked questions today yet the answer isn’t that straight forward. Who you ask will also likely lead to vastly different answers as we’re all prone to our own inherent bias. Ultimately “it depends” should typically be the response as it comes down to two primary components: 1 – What is your goal? 2 – What is sustainable? What is your goal? Your unique goal is what […]