Introduction to Functional Range Conditioning (FRC)

Introduction to Functional Range Conditioning (FRC)

Functional Range Conditioning (FRC), created by @drandreospina, is essential to incorporate into your practice. FRC focuses on improving mobility. Mobility, in an FRC sense, is defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health. Prioritizing FRC principles in your training and [P]Rehab program can be a huge game changer! This article will provide you an intro to FRC principles provided with exercise examples.

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Developmental Kinesiology

Developmental Kinesiology Exercises

This articleย will use a global approach, via Developmental Kinesiology, to train muscles through purposeful movements. Some of you may know this as โ€œDynamic Neuromuscular Stabilization,โ€ (DNS). DNS is originated by Pavel Kolar, who was known as one of the best student of the legend Vlademir Janda.

The basis of DNS is on developmental kinesiology; that in early childhood your movement pattern is automatic, predictable, and genetically formed as the nervous system matures. […]

bench press bible

How To Break Through That Bench Press Plateau!

The bench press is perhaps the most recognized and famous upper body exercise. It has been suggested the bench press has its roots dating back to ancient greek times. For over hundreds of years there have been countless discussion inside and out of gyms regarding training tips, myths, and actual scientific facts. With so much information coming in and out of the gym from โ€œexpertsโ€, its hard to filter out the good versus the bad. In this article, weโ€™ll break down scientifically proven ways to maximize your bench press gains, break PRs, andย how to break through that bench press plateau.

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Debunking the Bad Exercise Myth

There is a huge misconception in the fitness and rehab worlds. Far too often, we label exercises as a good exercise or bad exercise for all athletes. Many preach that squats are a must in every athleteโ€™s fitness program and exercises such as behind the neck pressโ€™ should never be performedโ€ฆwhen in fact, many of these movements can be great for athletic performance.ย These beliefs are from years of dogma surrounding certain movements. But in reality, any exercise can be a bad exerciseย if an athlete lacks the requite mobility & motor control. Let’s put this bad exercise myth to bed!

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Front rack mobility

Front Rack Mobility Constraints and How to Fix Them

We will be addressing 3 commonly overlooked front rack mobility constraints and more importantly, 3 ways to fix them. Yes, thoracic extension and shoulder flexion limitations are often times the biggest culprits, but let’s not forgot to address wrist, elbow, and transverse plane shoulder mobility as well.

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accelerate muscle activation

Muscle Activation Prior to Training

The team at Accelerate Sports Performance and Training Slate will be discussing the importance of specific muscle activation prior to strength training. More activation = better recruitment = GAINS.ย Activation techniques can be used in combination with strength exercises in a unilateral or bilateral fashion. In the following posts, they hope to spark some mental juices on how to approach activation exercises for your various lifts, while taking into account some very commonly seen issues in strength training as it relates to arthrokinematic and osteokinematic movement, or natural movement in general.

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shoulder rotator cuff

What is the Rotator Cuff?

The rotator cuff is a group of 4 muscles and their associated tendons that span the shoulder joint, or more anatomically speaking, the glenohumeral joint.

These muscles are: the supraspinatus, infraspinatus, teres minor, and subscapularis.

The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. While our bigger muscles, like our deltoids, lats, and pectorals control gross movements around the shoulder, the RC acts to stabilize the glenohumeral joint during these movements.

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