How and When To Get Sport Specific

What is the first thing you think of when someone mentions sport specific training? Most people think about using a swinging a resisted golf club, using a weighted baseball or some form of replicating sport with added resistance.


Many coaches today still use these methods, and in theory, it seems reasonable. The truth is research has found using resistance to replicate a specific sport movement isn’t very effective. Throwing a donut on a baseball bat does shown not to improve bat speed. Game play in sports happen at full speed and replicating the motions of sport at anything less than game speed is putting the athletes at a disadvantage and creating unnecessary potential for injury.

Muscle Confusion 101

Muscle Confusion 101

People often ask about or chime in on training and mention "muscle confusion" because they heard or read it somewhere.

Let's be clear. It's not a thing. Even though the industry sells it, it doesn't exist. When you are challenged by a posture, position, or movement that's difficult, your muscles are not confused.

Debunking 7 Diet & Training Myths

 Debunking 7 Diet & Training Myths

There is way too much noise out in the nutrition and exercise world. You can't turn a corner these days without hearing and seeing the latest greatest thing everyone must do or they'll die.

 

I'm going to dive into 7 of the most common myths out there and provide some common sense answers to approaching them. Enjoy!

Benefits of the Reverse Hyper Extension and Alternative Ways To Perform

We love to program Reverse Hyper extensions and many of our remote clients don’t have access to a reverse hyper... here is a unique way to get it done with equipment that you typically have in your globo or garage gym and the key benefits of this movement.

New Year... New You??

New Year... New You??

I’ve heard it before… especially being in the fitness industry. Gym membership numbers go up and people decide they are now “motivated” to change. It usually sounds something like:

  • I am going to lose 10lbs!

  • I am going to start eating healthy!

  • Have you heard of this new fad diet? I am going to start it!

  • I’m going to join a gym and then I’ll have to go….

Weightlifting: From Beginner to Elite

Weightlifting: From Beginner to Elite

Progress:

Progress can not be seen on a day-to-day basis. But, progress is attained with day-to-day effort. Self-improvement must be a conscious part of your daily actions because it is cumulative. The things you do each day will build upon each other to make you who you are. This cumulative process can either be positive or negative, but that is up to you and what you choose to do.

5 Things To Look For When Choosing A Personal Trainer

5 Things To Look For When Choosing A Personal Trainer

The fitness industry in today's world is muddy to say the least. There are more certifications, qualifications, and fitness guru’s than ever before. Deciding to invest in a personal trainer is something that has the ability to change your life and is something that is deserving of your time and research. Below are 5 tips to help you make the right decision when hiring a personal trainer.

15 Tips All Personal Trainers Should Know

15 Tips All Personal Trainers Should Know

It's very important that you obtain certifications through an accredited organization!

However, we believe that is simply a starting point, and that if you want to truly thrive in the personal training field, you need to look beyond the certifications to further your education and experience as a coach, There are hundreds of certifications and workshops out there and it can be overwhelming to choose where to start.

Here are 4 of our favorites to get you going in the right direction!

How To Lose Weight For Competition

How To Lose Weight For Competition

This article is for the weightlifter, powerlifter, and strongman that have 1-5 kilos/2-11 pounds to cut. Personally I take the quick off and quick back on approach. This means that I try to lose the majority of my weight the week of the meet, and then I try to put it back on immediately after weigh-ins.

TIGHT SHOULDERS?!

TIGHT SHOULDERS?!

Make sure your shoulders aren't stiff when you start a workout. Stiff shoulders lead to bad muscle recruitment and improper mechanics. You also want to increase blood flow to the area. This will increase the sensitivity of all the shoulder girdle muscles to the neural drive.
Start with a super-set of two exercises: band shoulder dislocates and weighted shoulder circles.

Common Strength & Power Training Mistakes

Common Strength & Power Training Mistakes

A lot of coaches and athletes think they’re training to become “more powerful.” But one look at their programming, and it’s easy to see why the training program they’ve built is missing the mark.

There can be many reasons for this, but it often comes down to making three simple mistakes. The good news is these are easily corrected, and that’s what we’re going to explore in this post.

Interview With USAW LWC (IDAHO)

Click the title of this article to read the full interview!

 

Coach Hansen:

Helping others. I coach a wide array of clients and my Weightlifters are a small portion of them, but I genuinely like to help and have found myself to be effective when it comes to fitness and strength. I also believe being healthy and strong helps with living a happy life in general and think everyone can benefit from it. I am a movement nerd. I graduated with a degree in Exercise Science and Human Kinesiology. I LOVE how the body works together and accessing movement patterns. To keep it brief, the smallest variance or imbalance can throw off the entire movement process and find myself in a small group of coaches that look at their clients and movements the same as I do. I would love in the future to be a coach that people come to from all over to fix their movement patterns.

 

Click the title of this article to head over to the full interview.

WHEN TO USE A BELT?!

WHEN TO USE A BELT!

When first starting the olympic lifts, it’s hard to know when you should or should not use a weightlifting belt. 

All coaches have different opinions on the matter so I thought I would share mine.

As a beginner, there needs to be a clear understanding that if one wants to become proficient in the olympc lifts, they MUST develop strength in their midline. This is a process that takes time and lots of accessory work, but keeping a belt out of the picture in the beginning stages of an athlete’s career is an easy, quick way to teach their midline how to fire on it’s own. It also allows the athlete to build confidence in their body, rather than feeling dependent on a piece of equipment. 

With that being said, we’re (fairly) reasonable people and we KNOW that there is a time and a place for the belt! The belt is a great tool and a great tactile reminder for athletes to brace HARD during a lift. The minute we go to tighten our belt, it’s as if it’s telling us “Hey! Feel this area I’m squeezing? Brace there!”.

So, our rule of thumb is: athletes are allowed to use their belt at 85% or above. 

The “85% rule” seems to offer enough volume at lighter weights to really make our midline work, but it also allows us to use the belt with the weights where we tend to need a little more support and confidence. 

In short, don’t feel dependent on your belt. You should know that you won’t actually die in a training session if you forget your belt at home. BUT, don’t feel guilty if the belt brings you a little comfort with heavier loads. 

Side note: When dealing with back injuries, belts can typically be used a little before 85% to protect the athlete from further irritating the area.