👏 @ryanhorn45 with some great words around the weight-room 👏⠀⠀
👉 Athletes, the weight-room can serve as a sanctuary as Horn puts it, a place where it's you vs you. Thrive off it!⠀⠀
👇 Coaches, this is definitely one to be tagging your athletes in down below! 👇 👇 👇
3,4354228 November, 2019
🔥 Brilliant quote from @regressive_underload 🔥⠀
👉 Coaches, who agrees? Do you teach your athletes to own their failures as well as their successes? 🤔⠀
If you do, give us a "👍" in the COMMENTS
Adaptability — according to Charles Darwin, it’s not the smartest or the strongest that survive, but the most adaptable to change. Most people believe that children are more adaptive than adults. Children, after all, can learn multiple languages at one time, if given the opportunity. Adults seem to become more rigid and less adaptive. Or so the thinking goes. The truth — children have more to adapt to. They’re required to learn and figure stuff out in order to survive in society. As you grow older, you have less to learn in order to survive in society and to meet the expectations of the norms around you. Yet, if you were to continually put yourself into higher and more demanding situations, you could adapt. You could adapt faster, actually, then children, because you already have so many deep and powerful connections made. The key, is being willing to let go of the models which are no longer effective at the higher stages of adaptability. If you want to adjust to new norms, you’ll have to adapt to them. And you can.
Thoracic and trunk rotation. Feet are planted in a horseback stance. The bell of the mace should be touching your low back from the starting position.
Notice that I circled where the mace is to rest from hip to hip. The only time the mace should not be touching the body is when the mace is parallel with your body as you rotate through this movement.
Keep the mace as close to the body as possible and follow the momentum of the weighted bell. Fight the resistance and own the weight!
If you’re after General Fitness, you don’t need to train two-thousands movements on a single session. Pick two compound movements (which means involving big muscle groups). One upper-body dominant, one lower body dominant. Use different “energy systems” (which means duration/effort). Give it all you got in a 30 mins window, then go home happy! 😁😁
METCON OF THE DAY
Every 6:00 x 5 rounds
• max reps HSPU —> (11/11/9/10/7 = avg 9.5)
• 400m RUN @ 10% —> (avg 2:15)
Tot Time = 27:50 (50% work vs 50% rest)
. #hspu - It’s actually not that difficult to rest at the top and regroup before each repetition. Make sure that you take a big breath before going down, and especially that you HOLD IT until you’re back up. You don’t want your core to become a deflated balloon during the hardest part of the movement (pushing from the bottom).
. #uphillrun - Running on an incline it’s still the best bridge between cardio training & strength training. The legs get stronger, for a great carryover into your lifts (especially ability to recover between sets). There are less chances of injury. And if you plan to run on the flat in the future, you’ll feel like a feather.
Want to get in your best shape ever while having fun?
You should try a Cross-Training approach!
• Functional - compound movements & big muscle groups
• Various - always different but not random
• High Intensity - taking you out of your comfort zone
Let’s forget about that prehistoric notion of “lifting vs cardio”, and start training your body as a single unit like it was designed to: develop all the energy systems at once (power, strength, endurance) while using both Gymnastics & Weightlifing elements. Get in touch today to learn more about this training style, by far the best GPP (general physical preparedness) option available out there.
Key things to analyze in a block start for coaches. Video sent in by @jemackennav —————————————————
✅Tag a coach & an athlete who would benefit from this info. Or send in a video that you would like to see discussed. ✅
Follow @athleticsinterpreted —————————————————
1. Determining block settings.
•As you can see in picture two, the back heels should be firmly pressed against each block to increase surface area of force coming directly off the block. When the athlete leaves space between the block and his/her heel, the first motion always is going to be backwards when the gun goes off. The legs should be parallel to each other, pointing directly in the path the torso should fire. The athletes arms should be vertical, if not slightly forward anticipating the gun. This is the only thing holding your legs back from firing and athletes should feel this! The core should be flexed and tight to allow the athlete to travel a smooth path that the legs have already developed.
1115 January, 2020
"The aging process of a human is accompanied with changes in muscle mass, strength, and power with a decline in each of those categories starting after our 30th year of life." Basically, that means we should be using and training those areas to prevent the decline and even reverse the process!
Studies show that after 40, we lose anywhere between 1.5% to 4.1% of strength each year.
Less strength means muscle mass (lean body tissue), which obviously makes us weaker, but it also plays a huge role into our joints and bones by making them less stable and weaker.
Incorporating strength and power training is not only necessary for body composition, but for overall health and longevity in life.
It will make the quality of your life better overall as well.
Power training can look very different from person to person. We have Susan working on balance and power with this exercise. It's safe, it's applicable, and it's highly effective!
Happy hump day 🍑✌🏼 Male or female training glutes should be included within your training regime. Not only do strong glues look good, they help you generate more force, run faster, for longer, jump higher and keep good form/posture.
So what’s the difference between dead stop hipthrusts and standard hipthrusts.
Both very good exercises.
Dead stop hipthrusts will mean you can lift heavier weight, and will use a fuller range of motion. Great for strength training when the weight is too heavy for constant tension.
Standard hipthrusts, youll see these more regularly and will keep your muscles under constant tension. Depending on rep range, this will help with endurance and muscle growth.
34315 January, 2020
Train to Win! Excited to watch these collegiate athletes improve during our winter break training program with @alex.delacroix Our goal is always to develop overall athleticism which translates into any athlete’s sport. While we focus on individual goals, improving deficiencies and implementing drills and exercises that translate to an athlete’s sport, understanding and executing proper movement and mechanics for maximum performance and efficiency is what separates good athletes from great athletes.
⭐Great results keep rolling in! Our U20, U18 and U16 players are tested in May, August and December. On the average every team's results are getting better and better as the season turns towards the most important matches of the season
🙌This in-season training has been a bit different than before, yet a lot players dialed in their Personal Records just before Christmas
📈In August players were more fit than in May. Recently in December they were more fit than they were in August
📊Why do we test our players? Because success leaves clues. Fit players stay more likely healthy. Collecting data year-round leaves out guess work. We learn what works. Also PLAYERS learn what work. After seeing the results they learn what works for them and they also learn that if they slack off, they fall behind. Numbers don't lie. The assessment process is an important aspect of year-round training program for older players (15 and older) to measure the results of all the hard work they put in as well as to track their process year after year. We want LONG-TERM player development, not short term results.
🔑Overall load management is the key. Know when to push it and know when to de-load and recover - on individual level and as a team. Plan and combine on-ice & off-ice load together with the head coach.Teach nutrition. Track performance factors like sleep, heart rate, power input and stress on a weekly basis and make adjustments accordingly.
🔥Important areas to assess are leg power, leg strength, speed, conditioning (VO2max), mobility and body composition.
As a coach you should dare to demand your players to train progressively also during in-season. The individual player's health and progression should be more important than next saturday's match result. ⭐Well done guys! trust the process 😉
I am very proud of all of you! #hockey#icehockey#progress#te3#strengthandconditioning#nutrition#sleeptosucceed#recovery#speedtraining#speed#powertraining#power#stayhungry#loadmanagement#periodization#sports#sportsperformance#playerdevelopment#u20#u18#u16#espoo#esportareena#espooblues#kiekkoespoo#kivikova
Skater jumps with a ball toss. A few intentional things happening here:
☑️ Dribble 3x to force them to get down low and to stick the landing for longer.
☑️ Throwing and catching the ball while they’re jumping and landing challenges them to have good enough body awareness and proprioception to execute the task appropriately while thinking of doing something else... which is exactly what we have to do when we play basketball or any other sport.
💡Slowing things down and making sure we execute our jumps appropriately is important NO MATTER the level of your athletes. Don’t just assume they can do it just because they’re good at their sport.
🏀 Columbus Condors pro basketball team 🏀
𝐓𝐫𝐲 𝐭𝐡𝐢𝐬: 𝘈𝘋𝘝𝘈𝘕𝘊𝘌𝘋
𝐒𝐢𝐧𝐠𝐥𝐞 𝐀𝐫𝐦 𝐒𝐜𝐚𝐩 𝐏𝐮𝐬𝐡 𝐔𝐩 + 𝐈𝐬𝐨 𝐑𝐨𝐰
This is a great (but difficult) exercise to train your serratus anterior, while also training your rhomboid, rear delt, and lats isometrically on the opposite side. In addition, the offset in load also challenges the core (obliques) as you must resist rotation throughout the movement.
Set up in what would be a single arm plank position (straight arm). You may need to start with your feet spread apart. On the opposite side, pull a light dumbbell or kettlebell to your side, and pull your shoulder blade back & down (elbow closer for more lats, elbow wider for more rear delt and core challenge). While keeping your hips and torso level with the ground, think about pushing your shoulder through the floor while keeping your elbow locked out. All the movement should be occurring at your shoulder blade.
Give this a try and let me know what you think.
As the new year starts, a lot of you will be getting into the gym and starting (or restarting) your fitness journey. .
One thing I stress is don’t be afraid to ask someone for help. In the gym I see soooooo many people using machines wrong, using improper form, or doing something else crazy that will probably get them injured. .
I may have RBF, but I am flattered when someone comes up to me (in between sets of course, don’t interrupt my pump lol) and asks a question. I want to be able to help, and Other “gym veterans” feel the same way. .
So don’t waste your hour in the gym using machines incorrectly. Ask a question, watch a youtube video, or read a book. But don’t waste your time. .
Are you willing to ask for help? Leave a 🙋🏾♀️🙋🏽🙋🏼♂️ if you are
“A Healthy Life is Worth the Weight”
Αλλαγή στις γωνίες εκτέλεσης κλασικών κινήσεων- ασκήσεων της προπόνησης μας ,θα προσθέσει ένταση, θα δώσει νέα νευρομυϊκά ερεθίσματα και θα δημιουργήσει το 3D αποτέλεσμα που επιζητούμε.
Μια από τις πιο "αδικημένες" μυϊκές ομάδες σε αυτό είναι η πλάτη, αφού σχεδόν όλες οι ασκήσεις ,είτε γίνονται με ελεύθερα βάρη είτε σε μηχανήματα, εκτελούνται σχεδόν πάντα από οριζόντιες ή επικλινείς θέσεις (σκεφτείτε το).
Στο παράδειγμα ένας τρόπος να δουλέψουμε την κωπηλατική με αλτήρες σε κατακλινή θέση.
Edessä kumppanin valinta tänä vuonna? Tässä kooste meidän viime vuoden toteutuksistamme, jotta tiedät mitä me voimme tarjota.
Kuntosalilaitteita ja kokonaisratkaisuja sekä konsultointipalveluita tarjoavia yrityksiä on alalla Suomessa runsaasti. Jokaisella on erilaiset toimintatavat. Monia vasta aloittelevia ja kokeneempiakin yrittäjiä mietityttää, miten sitten valita oikea kumppani tekemään tiloja.
Me Gfitneksellä emme lepää ennen kuin olemme toteuttaneet asiakkaillemme tyylikkäät ja nykyaikaiset tilat sekä toimivat ratkaisut.
Myymme yksinoikeudella maailman myydyimmät Life Fitness kuntosalilaitteet sekä vaativaan käyttöön suunnitellut Hammer Strength kuntosalilaitteet.
100 000 tuotteen valikoimastamme löytyy myös seuraavien alalla arvostettujen brändien tuotteita, kuten esimerkiksi Escape Fitness, TRX, TRX Maps, Pavigym, TOGU, AIREX, MyZone, Funxtion, C+P Lockers
5-8 Fast reps * 10 sets
Support muscle Endurance, Strength and Density.
Note: - 50-70% weight.
- Not for weightlifters (all categories in all different fields).
- Can be done daily without reaching the unnecessary soreness level especially to performance athletes.
Back accessories day
Pull ups 4sx8
Bent over rows 60kg 4sx10r
Single arm dumbbell rows 30kg 4sx10r
Latpul down 55kg 4sx10r
After being so lazy with accessories I'll try my best not to miss out on sessions this prep, my accessories I think are letting me down big time. Considering I can pull 292.5kg and just about hit 100kg on bent over rows for a few sets says it all.. time to get stronger In my weaknesses this prep!
The alternating (or gorilla cleans if you are really serious;) are a popular form of cleaning #kettlebells . The problem is they often stop being a hip hinge and become more of a squat. This is not just semantics as we start the load the low back far more and take away from the posterior chain of the body, especially the hamstrings and glutes. We don’t have to give up on this type of clean, but there are better ways of doing it! Check out how to progress your training and still be resilient!
40315 January, 2020
@focus_drew turn on sound 🔊 Remember to drill your feet into the ground creating a torque like action with the knee and hips going into that squat position. This can also be used for athletes assessment as a squat can reveal a lot about an at athlete
26315 January, 2020
🇬🇧 Pregnancy is quite dazzling months for any woman. But our anticipations and gastronomic delights increase the risk of mental addiction. As a result we can become a strongly addicted foodies with more than enough body fat on us. So, if you already have that problem, welcome to my profile. I don’t want to motivate you to solve this problem, because I don’t want you to be against yourself. I prefer another way! Let me introduce our family fitness plan to those individuals, who are also in love with their full satisfaction & comfortable lifestyle. #foodaddiction 🍩 #пищеваязависимость 🇷🇺 Беременность - это в буквальном смысле ослепительные месяцы для любой женщины. Но все сопутствующие им предвосхищения и гастрономические изыскания увеличивают риск психической зависимости от еды. В результате мы можем превратиться в неистовых и ненасытных гурманок, укутанных жирком даже в самых интересных местах. Так что, если кто-то уже столкнулся с этой проблемой, добро пожаловать в мой профиль. Сразу предупреждаю, я не собираюсь заниматься вашей мотивацией насчёт её решения, вообще не хочу, чтобы вы шли против себя. В моём случае предпочтительны иные способы! С удовольствием представлю принципы нашего семейного фитнеса тем, кому точно также близки комфорт и полное удовлетворение.
4115 January, 2020
‼️Setting on the move‼️ Tacking the ball across the goal, closing down as much space as possible and getting yourself into a set is the key to changing your game 🗝