Tempo lifts require a certain speed during your lifts. Let’s use squats as a example. A prescription of 31X0 for a back squat means:
- 3 seconds to lower into the bottom of the squat
- 1 second pause at the bottom of the lift
- X means lifting as explosively as possible
- 0 seconds pause at the top of the lift.
Today on the show we’ve got Jason Leydon on the podcast. Jason Leydon is the head crossfit coach and owner at Crossfit Milford in Connecticut. Jason is the head coach for the professional fitness team, the Philly Founders and has a really smart approach to programming. Jason is also a proponent of the functional movement screen and recently attended a Selective Functional Movement Assessment seminar. Continue reading
Podcast: Play in new window
In Part 1 we went over how to assess hip internal rotation and how it’s an overlooked key to squatting. This week we’ll go over my favorite exercises to correct hip internal rotation deficits. These fit well into a warm-up, cool-down, between sets of an exercise or on a completely different occasion. Continue reading
Being able to get into a deep squat is extremely challenging for many people and information on how to improve your squat mobility is sometimes missing a few key points. I’ve covered this topic thoroughly with several exercise demonstrations in many previous posts. One often overlooked but very important keys to a deep overhead squat is having adequate hip internal rotation. If you’re lacking hip internal rotation then when you hit the bottom of a squat your feet will end up spinning out. If you have a client whose feet are always spinning out at the bottom of a squat despite your cueing, then you’re going to be wanting to check hip internal rotation. Continue reading
If there’s one thing that I see and treat pretty much every single day of the week, it’s terrible posture. What is difficult for me to deal with is the elderly population with terrible thoracic kyphosis and decreased hip extension. Some of the most common issues I see in these populations:
- Lumbar Spinal Stenosis
- Neck Pain
- Shoulder Pain
I picked this one up from 2 time olympian and 8 time national champion olympic weight lifter Chad Vaughn at the Power Monkey Camp this past fall.
As described earlier, adequate tibial internal rotation is important for achieving a deep squat. If you’re lacking tibial internal rotation you might find your feet spinning out at the bottom of a squat or just having trouble getting your knees out over the toes in general. Continue reading
We all know the importance of hip and ankle mobility for deep squatting. What most people don’t know about is the importance of adequate tibial internal rotation.
Ya, I was confused at first too. You see, we all love the cue knees out during the squat. Depending on who you like to get your facts from we want to be getting our knees to track out somewhere between the 2nd and fifth toes (aka Mr. Pinky toe). Continue reading
How to Train Safely for a Triathlon
Taking part in a triathlon is one of the most physically demanding things that you can do. Your fitness levels will need to be exceptionally high to endure three different disciplines in immediate succession of one another, which means a lot of training will need to be done over a long period of time. Training is only part of preparing for a triathlon. Your diet will need to change so that you can fuel your training effectively, and you can easily find triathlon training nutrition guides to help.
Your training should begin well in advance of the event, as this will allow you to get into suitable shape and not over exert yourself. Each week you should be training with swimming, riding and running. Continue reading
It’s that time of the month again…
July’s programming is now available! The Fitness Pain Free Coaching program contains:
- 5-days per week done for you program for yourself or for your gym with a specific mobility routine for your off days
- Learn how to easily screen and assess yourself and your athletes and how to correct these faults
- Warm-ups with mobility specific to the day’s lifting and met-con
- Olympic weightlifting and strength program
- Gymnastics skills work
- Fun and varied daily met-con
- A track for competitors as well as average Joe’s and Jane’s.
- Joint health mobility and injury prevention exercises
In part 1 of the series we spoke about the importance of screening, specificity, education and expectations and managing exercise frequency and volume. If you missed part 1 of this article series I recommend going back and reading it first. Next we’ll keep on trucking into the next 4 key principles I like to employ in my programming:
5) Skill Practice Continue reading