Took a full three weeks off from training and retested on first day back. PBd in Back Squat with 120 kg for a 3RM and maintained Barbell Bench with 90 kg for a 3RM. Without question a solid rest is just as important as a solid workout. #cpf #raisethebar
Some post-GAC stretching and mobility.
A proper warmup and cool down is a non-negotiable.
A sneaky peeky into the final conditioning phase of this morning's #smallgrouptraining
Hey, we are closing in on the end of the current 4-week block of our SGT Program. If you would like to join us starting in #january2019
complete the registration form in the the bio to get more information.
At 6 Fitness we do not offer "group fitness classes" as each session will be limited to 8 members. While a group exercise class looks much like a choreographed dance, a group personal training class looks like a group of people doing different exercises together at their own rate of speed, intensity, and ability. Group exercise classes are typically larger and limited only by space available, while group personal training classes tend to be smaller in scale. Group personal trainers do one thing differently than an exercise instructor - they coach. In a group personal training setting, students are often doing different things at their own customized level of fitness or ability.
In addition to cost savings, with group personal training you get the added benefit of motivation from both your peers and the instructor. There is more energy in a group setting and even a little bit of good, old-fashioned competition. It’s just human nature that if the person next to you is giving all-out effort, you are more likely to do the same.
#nashvillefitnesscoach #nashvillepersonaltrainer #trainsmarter #strengthandconditioning #fitdad #fitmom #exercise #fitchicks #choosefitness #shop615 #yournewnormal #strengthandconditioning #cleaneating #nutrition #mobility #flexibility #accountability #motivation
GymShark + BuffBunny + Nike = motivation 😎💪🏼
Kipping Pull Ups:
Trying to mind my shapes.
Hollow, Arch, Hollow, Arch 😉☺️😅.
Fase 2 rehab after hamstring grade 1 rupture = building global strength and conditioning. Squat is chosen as the bilateral compound exercise, unilat RDL as the hip dominant movement. Also the athlete is now able to do eccentric work without any symptoms. Therefore the nordic hamstring exercise is implemented because on study has shown to reduce hamstring re-injury by 84%.(1) the exercise is also working as the knee dominant movement. From now on consistency will be the key.
Petersen J, et al. Preventive effect of eccentric training on acute hamstring injuries in men's soccer: a cluster-randomized controlled trial. Am J Sports Med. 2011.
#soccer #strength #strengthandconditioning #physiotherapist #physioathletic #hamstringworkout
#vendsysselff #superliga #denmark
The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting weights and also as weights in the ancient Greek version of the long jump. A kind of dumbbell was also used in India for more than a millennium, shaped like a club – so it was named Indian club. #knowledge @solanfitnessofficial
Internal and external focus. -
Mental preparation before every set will be the difference between your long term success or failure. Is your head in the game or are you too distracted?
Before each set do you have more of a focus on shifting the weight from A to B (external focus) or do you have more of a focus on making the muscles working as hard as possible (internal focus)?
If your goal is to build muscle, or overall body composition, you should always be keeping a strong mind to muscle connection and intent on working the target muscles as much as possible.
It’s easy to keep adding weight to a bar, thinking your achieving progressive overload, when actually you’re technique, form and mind to muscle connection is suffering.
It’s easy to keep squeezing with the right intention and form if the weight never goes up. -
What’s difficult is to move a weight from A to B with a performance mindset, while at the same time keeping all the load, intention and focus on the target muscle.
Finding the right balance between these is important.
As you become more experienced your ability to internalise your approach to a set will become greater and more innate. -
When you’ve felt the target muscle through every inch of every rep, while executing the movement with pristine technique, with a challenging weight, you’ll understand the focus and intent that should to be invested into every set. -
#focus #meditation #personaltrainer #bodybuilding #hypertrophy #hypertrophytraining #strengthandconditioning #muscle #musclebuilding #workouttips #progressiveoverload #trainingtips #manchester #leanmuscle #strong #fittips #mindtomuscle #altrincham #learntolift #hale #strengthcoach #cheshire #musclegain #musclegrowth #mindtomuscleconnection #strength #fitness #aesthetics #fitnessmotivation #becomebetter
Pretty good gym day. I’ve had to scale it back quite a bit because I’m 99% sure I have an incisional hernia. I had surgery about 4 weeks ago, and I guess I wasn’t ready to increase weight like I did. I also didn’t know hernias could be so tender to the touch. Hopefully, I’ll find out for sure soon. Does anyone know if surgery is optional? Does the pain eventually go away? I prefer not to have another surgery. Happy Hump day my friends!!
Had a very fun session with Arron and Tuisku yesterday who came to see me for a single session. Both had complained of lower back pain when they were squatting so we assessed their technique and spent a little time making some adjustments. You can take a look at our start and finish points for each of them in the videos.
We made good progress in a very short time and I'm hoping to hear good things from them in future with the new cues that they have.
#coachbam #squat #strengthandconditioning #coaching #gym
A runners weekly training units. Strength training has such an important role to play in athletic development but so much can be said about prioritising and training the skill.
Much of what I see on social media has the teams focusing on capacity development without any regards of basic training principles and also complete neglect of the skill.
If you are a skills coach and are truly serious about helping your players DO NOT expose them to weight training without reasoning. Also explore your coaching options as many personal trainers, CrossFit coaches are claiming to be a right fit for athletic development.
#athleticdevelopment #skills #coaching #strengthandconditioning
The energetic demands of repetitive muscle contractions, assuming a given level of force production, create metabolic stress, which sensitizes the muscle to intracellular growth signals. Metabolic stress also increases the supply of energy substrates in the muscle (ie- glycogen stores, oxygenation, capillarization, and mitochondrial function). Muscle damage incurred via eccentric stress on the muscle is an effective stimulus for upregulating protein synthesis, which is a requirement of for muscular hypertrophy. This section is dedicated to the application of protocols designed to elicit hypertrophic effects through increased metabolic stress and eccentric overload on the musculature.
One of the most effective protocols for creating high levels of metabolic stress are occlusion protocols in which wraps are placed around the proximal end of a limb in order to create venous occlusion (blood gets in, but not out. We do not want arterial occlusion, which is when blood cannot enter or exit the muscle). Under normal conditions, slow-twitch fibers are recruited first and as intensity increases fast twitch fibers are recruited as needed. Under ischemic conditions fast twitch fibers are recruited at lower relative intensities as the slow twitch, oxidative, fibers rapidly fatigue (due to lack of oxygen). Such is the case during occlusion protocols in a sufficient number of fast twitch, glycolytic, fibers are recruited at low intensities.
Occlusion Protocol 1: Fast Twitch Fiber Hypertrophy (Picture 1)
Occlusion Protocol 2: ST Fiber Hypertrophy (Picture 1)
Occlusion Protocol 3: Muscular Oxidative Adaptations without System Lactate Production (Picture 2)
Whereas the previously mentioned occlusion protocols are designed to create a high level of metabolic stress, with minimal muscle damage, the following protocols blend the two stressors. While muscle damage isn’t necessarily the goal in these protocols, it is a by product of the way they are structured. Due to their ability to cause significant DOMs (delayed onset muscle soreness), and decrease output in subsequent sessions, they should be used sparingly in an athlete’s training.
Drop Set Method: (Picture 2)
If losing body fat is your main goal... join us for our Raw Metcon Class every Thursday. It combines explosive and high intensity exercises that send your metabolism into overdrive, causing you to burn more body fat during and after your session.
Thursday Raw Metcon
5am, 6am, 9:15am, 5:30pm, 6:30pm.
Still going bad on em anyway ✊🏼