Six Week Core Training Program

In this article you will learn a six week core training program that is supported by research to increase passive core stiffness. As explained by the great Stuart McGill, improving core stiffness can help with the ability to transfer force and can enhance the amount of load the spine can handle. Both of these attributes can improve an individual’s athleticism and overall performance with any task!

[…]

Strength Training for Runners – The Step Up

Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs when it comes to working with runners. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport.
This article is a must read for any runner and one of the best articles you will read hands down regarding strength training for runners – all focused around the step up. It’s written by renown running expert and physical therapist Dr. Christopher Johnson. He’s not just an academic, but also a 2x Kona Qualifier and currently ranked 16th (AG) in the country for long course racing. So let’s just say he knows a thing or two about running performance! Chris was kind enough to release this chapter of his ebook Running On Resistance FREE for you guys here in this article. If you like what you read (and we know you will), you can save 15% on his book using the code “stepupsforgains here.

[…]

All Questions ACL Reconstruction Rehab With Mick Hughes

Check out this Q&A with world renown physio Mick Hughes talking all things ACL reconstruction rehab. In this article you’ll find a video with almost an hour of content answering common questions regarding ACL reconstruction rehab, reviewing the evidence surrounding ACLr, and debunking myths and misconceptions.

[…]

Blood Flow Restriction Training in a Nutshell

If you’re in any which way connected to the rehabilitation, sports medicine, or athletic performance worlds, you’ve probably heard the word “blood flow restriction” or “BFR” at some point. A growing body of evidence now supports the use of using blood flow restriction combined with low-load resistance training to enhance hypertrophic and strength responses in skeletal muscles. Blood flow restriction training utilizes the application of an inflatable pneumatic cuff or wraps around a limb to limit the amount of blood flow available to the exercising muscle. The goal is to fully occlude venous blood flow out of the exercising limb and restrict a certain percentage of blood flow into the exercising limb.  […]

Instagram - Does sick scapula equal pain

Does SICK Scapula Equal Pain?

Scapular dyskinesis (aka SICK scapula syndrome) is an alteration or deviation in the normal resting or active position of the scapula during shoulder movement. This observation of “abnormal” or “erratic” movement is often associated with pain. But does scapular dyskinesis actually cause a painful shoulder? Does SICK scapula equal pain 

[…]

PAIN SCIENCE

Pain Science

Americans consume a large majority of the world’s opioids. Approximately 80% of the global opioid supply is consumed in the United States, a country that represents a mere 5% of the global population. There were approximately 300 million pain prescriptions written in the US in 2015 equating to a $24 billion market. While we seem to know a fair amount about pain from the financial side, the actual science behind pain is still somewhat of an enigma. Let’s take a closer look at pain science.

[…]

Personalized blood flow restriction training IG

Personalized Blood Flow Restriction Training Literature Review

Personalized blood flow restriction training is a training strategy (or an exercise modality) that involves exercising at low intensities (i.e. 20-35% 1-RM) while occluding venous blood flow out of a limb and restricting arterial blood flow into a limb by using a Doppler controlled computer tourniquet. This type of training is accomplished by wrapping off the proximal portion of a limb. In the upper extremity this is done at the level of the deltoid tuberosity, while in the lower extremity this is performed at the level of the greater trochanter of the femur. As future healthcare providers, we recommend using an FDA approved personalized tourniquet system to perform personalized blood flow restriction training (like SmartCuffs and Owens Recovery Science) as opposed to other methods such as knee wraps and/or voodoo bands.

[…]

ACL graft options IG

I Just Injured My ACL, Now What? Your Guide to ACL Graft Options and Prehab with Dr. Nima Mehran

There are more than 200,000 ACL injuries each year in the United States alone, and approximately 65% of these injuries are treated with reconstructive surgery. ACL graft options and selection is one of the main topics of discussion between orthopedic surgeons and their patients. Numerous factors including patient age, occupation, and activity level, graft availability, surgical history, existing tendinopathy, and the experience and preference of the surgeon, should be considered prior to determining which type of graft will be used for reconstruction. We’ve teamed up with Dr. Nima Mehran, an orthopedic surgeon who specializes in sports medicine, to cover everything you need to know about what you can do prior to surgery for maximal results, graft selection, and what to expect immediately after surgery. With this guide, you will no longer have to fear the unknown!

[…]

Bulgarian split squat

Bulgarian Split Squat is an Effective Alternative to the Back Squat

Bulgarian Split Squat Muscle EMG = Back Squat? While our focus is on #prehab, i.e. finding the weak links in your movement system and addressing them through specifically targeted exercises, we are HUGE ADVOCATES OF BARBELL TRAINING and train this way ourselves every day. That being said, not everyone is a fan of (or comfortable Read more about Bulgarian Split Squat is an Effective Alternative to the Back Squat[…]

Plyometrics

Jump Training – Box Jump Progressions For Evidenced Based Performance

Jump Training   Demonstrated is a flow of progressions from double leg to single leg box jumps. But why jump training? Why single leg? Jump training, also known as plyometrics, should be an integral part of every strength training and injury prevention program. Plyometric training focuses on increasing power, which is equal to force times Read more about Jump Training – Box Jump Progressions For Evidenced Based Performance[…]