FPF Programming Pre-Season Open Training

camille-leblanc-bazinetThere are 31 days left until the start of the open.  At Fitness Pain Free we’re putting the finishing touches on our training right before the open.  We’ve spent an entire year of training that is all coming to a peak at this point.  What was originally purely skill and strength work in the off-season has slowly morphed into conditioning in ways that has historically turned up in the past open competitions.
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Don’t Get Hurt Right Before the Open! Tips for Injury Free Progress

Hey all.  I made a quick video for you all about working your weaknesses prior to the open.  I see quite a few injuries right before the open from people looking to work their weaknesses and maximize their progress.  Be smart and don’t become a victim of these mistakes!

My pistols are weak so I do 100 per day, Not, Continue reading

How to Implement Assessment and Corrective Strategies into Your Box: Part 3 – Assessing Front Rack Mobility

cerbus front squatIn last week’s article we talked about implementing assessments for overhead mobility into your box, this time we’ll talk front rack (Front rackanese?).  One of the first things I’ll ask when going over the front rack is, who out there has a perfect front rack position?  Usually the answer is not too many.  Improving front rack position is something that most of us can probably benefit from.

How much faster would you be at Fran if you could just get yourself into a solid front rack position?  Of course it would be faster.  What’s exciting to me is that we can improve our Fran times with a through evaluation and corrective strategy without having to pound a thousand reps Continue reading

How to Implement Assessment and Corrective Strategies into Your Box: Part 2 – Assessing Overhead Mobility

grandma-overhead-squat (1)Last week we went over the importance of implementing assessment and corrective strategies at your box.  This week we’ll begin going over the specifics of how to do it.  First up, overhead mobility.  I love myself some overhead work.  Most boxes also love themselves overhead work.  Let’s just for a second make a list of common exercises you’re going to see at our gyms:

  1. Press, Push Press, Jerks
  2. Handstands, Handstand Pushups
  3. Pull-ups, Kipping Pull-ups, Muscle-ups
  4. Toes to Bar, Knees to Elbows
  5. Thrusters, Wall Balls
  6. Snatches and their variations
  7. American Swings

The list goes on and on.  If we want to be any good at these exercises it makes absolute sense that we should have full overhead motion.   Continue reading

How to Implement Assessment and Corrective Strategies into Your Box: Part 1 – The Problem and the Solution

Dan coachingI’ve been doing quite a bit of traveling and speaking around the United States lately and one of the biggest things I’m trying to do is educate people about screening and assessing themselves and their clients.  It is enormously important and also enormously overlooked and forgotten in our realm.  We’ve become very good with practicing technique, programming properly and spending time mobilizing.  The issue is that we don’t really understand mobility.  People come to me saying they’re mobilizing but they’re still in pain or they’re still limited with “X” or “Y” exercise.  The first thing I’ll ask is if anyone ever evaluated them to see where the issue is coming from, or even if the individual even needs more flexibility work.  Are you using the right exercises?  Do you know how to tell if your exercises are making a difference? Continue reading

Are You Ready for the Open? Open Preparation Programming Available Now!

Amanda-ALlen-1Well, the dates for this year’s open and regionals level competition are now up.  It’s happening!  The first open workout is scheduled to be announced February 26th 2015.  At fitness pain free we’re starting our pre-season preparation.  Month’s of off-season skill and strength work are starting to be blended with more conditioning work specific to what we’ll be seeing at the open this year.  We’ve spent the past 9 months building efficiency with gymnastics skills, olympic lifts and building baseline conditioning to carry us through the competitive season.   Continue reading

5 Overlooked Things all Warm-ups Should Contain

warmupAhhh, the elusive warm-up.  Everywhere you go there is someone who has the “best” warm-up around.  While I’ve seen some really good warm-ups out there, I doubt there really is a “perfect warm-up.”  Like most things in rehab and fitness a warm-up should be catered around the individual, their specific needs, goals and what the workout is going to contain.

It’s pretty common knowledge that a warm-up should contain 4 basic things:

  • Increase the heart rate and respiratory rate
  • Increase body temperature
  • Take your joints through a full range of motion
  • Contain exercises specific to the workout to be performed

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Dynamic Warm-ups in the Physical Therapy Setting

arm bikeHey Sally, how are you doing today?  How about you spend 15 minutes warming up on the bike / elliptical / treadmill / arm bike and I’ll be right with you.

How many times do you hear this at a traditional physical therapy clinic?   In the strength and conditioning realm, using a warm-up like this is absolute heresy.  For some reason it still persists in the world of physical therapy though.

I’ve got to be honest, I’ll use the stationary bike and cardio equipment if I feel it’s really needed for my patients (cardio for chronic pain or nerve gliding effects – stationary bike for improving knee flexion in total knees).  However, I feel a pang on guilt giving this to other patients who could really benefit from a well done dynamic warm-up.   Continue reading

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Treating Scott Panchik’s Neck

scottPanchik source: twitter.comA few weeks back I had the opportunity to work with games athlete Scott Panchik during the Power Monkey Fitness camp.  Scott is an amazing athlete and great person and I just wanted to share the experience.

Scott came to me with a lot of pain and limitation in range of motion.  As you can see from the video, extension was one of the most limited motions.  This can royally screw up your ability to keep a neutral eye gaze during olympic lifts or head position during jerks.  Of course this is a problem as Scott was in the middle of dominating the Crossfit Team Series (Team Reebok East).  Scott was in a bind because he had the next event in the team series in just 4 days. Continue reading