When beginning the transition to plyometrics, I always want to make sure my athletes can first control regressed movements, positions of instability, and demonstrate good deceleration control in all three planes in a SLOW AND CONTROLLED MANNER. This is an absolute prerequisite before I ask them to generate power (speed component) and change directions (agility component), especially in reaction to an external stimulus (ie an opposing player or ball). Assessing and training deceleration control in all three planes is absolutely vital for the athlete, as no sport is truly one dimensional.
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 that found at Owens Recovery Science) as opposed to other methods such as knee wraps and/or voodoo bands.
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[…]
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[…]
Should you squat ass to grass? Or stop at parallel? ? It’s a question that many of you have asked and we’ll provide our answer today. Many things need to be taken into account when determining squat depth. Most importantly, you need to determine your lower extremity mobility (specifically of the hips and ankles), your Read more about Parallel or Full Squat Depth for More Gluteal Activation?[…]
Squat & Deadlift Training equipment is being utilized more than ever by athletes looking to get the edge on better performance. Weight lifting shoes, Chuck Taylors, elastic bands, and chains have found their way into the free weight section with the squat & deadlift, but why? Do these items really help according to claims such Read more about Scientific Evidence-Based Training Equipment With The Squat & Deadlift[…]
As we’ve highlighted before, the single leg deadlift is one of my absolute favorite exercises for [P]Rehab purposes. You get phenomenal posterior chain recruitment and single leg stability is absolutely vital for injury prevention as well as sports performance. In my humble opinion, single leg stability is not emphasized enough in sports programming. Whether you are a complete newbie to strength and conditioning or a stud who performs the Romanian Deadlift (RDL) and all its variations regularly, this foolproof step-by-step guide will show you our favorite drills to learn the single leg Romanian deadlift.
Rock Climbing Rock climbing is a sport that has been gaining popularity over the last few years. The diverse range of movement, mobility, and strength the sport requires makes it appealing to everyone from the weekend warrior to the most serious and dedicated athlete. This fast-growing allure has helped catapult climbing into the 2020 Olympic Read more about Climber’s Prehab – Training Tips For The Most Common Rock Climbing Injuries[…]
We have simplified the literature investigating running to bring you the Runner’s Prehab Checklist. For the new and experienced recreational runners, this is a reference guide with biomechanical information to check and optimize your movement system for running. Be sure to add these exercises to your training routine to protect your body in helping you run!
Functional Range Conditioning (FRC), created by @drandreospina, is essential to incorporate into your practice. FRC utilizes scientific research to improve 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 Read more about Introduction to Functional Range Conditioning (FRC)[…]