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 […]

BREAKING PLATEAUS WITH CLUSTER SETS

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Is your training stuck in a plateau? Or are you looking for an advanced method to produce big physical changes? If so then let me introduce you to cluster sets. Clusters are an advanced training method which can produce serious performance improvements when used correctly. Clusters involve including designated rest periods within the set itself with the goal to increase the work output. This intra set rest period allows for superior work output either by an increase in weight lifted, […]

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 […]

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 […]

Core Training – Random thoughts

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Today chronic back pain is our number one injury complaint, our posture is terrible and we’re getting increasingly fatter on average. We’re heading in a troubling direction… This largely comes about due to our modern lifestyles and activities  whereby we spend our lives in constant trunk flexion. We slump in our chairs, hunch at our desks and use vehicles not our legs for transport which commonly results in larger humans carrying excess body weight. The answer to a slimmer waistline and […]