Category Archives: Training

Movement of the Week – Forward Rolls

Tumbling or Forward Rolls is an excellent way to improve body awareness, control and balance. When incorporating forward rolls to a training session a person will achieve enhanced range of motion. Check out the video below to see what it looks like.

 

Tumbling is a fundamental movement that every athlete should perfect along with jumping rope. There is no sense in having an athlete perform strength training without being able to tumble or jump rope. Tumbling should be a regular part of a training regimen.

Suggested implementation for tumbling during a warm-up:

3×5 Forward Rolls with 60 sec of Jump Rope after each set

Here’s how it’s done: 

Standing in front of a mat, squat down and put both of your hands onto mat. Tuck your chin to your chest then begin leaning forward. Touch the back of your head to the mat then push off gently starting the forward roll. Curl your entire body as you fall forward, follow all the way through so you produce enough momentum to stand on your feet and jump. When you jump make sure to push your hips forward into full extension. Finally, land softly as though you were finishing a squat jump.

 

We Are Jenga Towers

We are Jenga towers.

 

Training is like trying to win at Jenga.  Continually building while maintaining a good foundation and not degrading any gains already made.  In a game of Jenga we take one piece out at a time from the bottom of the tower and place the miniature brick at the top to build the tower up but sacrificing stability near the foundation of the structure.  If we do this carefully and accurately as we stack each brick then we have a better chance of finding symmetry, keeping constant, and not letting the tower crash.

Think like our body is the Jenga tower and all the pieces crashing is an injury or our body triggering a pain response.

 

A brick that is immovable is similar to stiffness (which is not necessarily a bad thing).  That immovable brick is playing a pivotal role in maintaining stability in that place in the tower and more so the whole balance of the structure.  The anterior hip is a good comparison (think iliacus, illiopsoas; hip flexors)where most chronically active people (i.e. athletes) have compromised the integrity of those tissues and the head of our femur cannot sit in our hip (acetabulum) correctly.  Since the femoral head rarely takes advantage of the space near the back to of the hip (posterior capsule, especially on the left hip) the “ball”  is not approximated in the “socket”  to its correct position so our body compensates.  It compensates in many different ways.  What is one thing that can happen in this case?  Our hip flexors get “tight” or “stiff”.  Well of course they do! Something has got to keep that thing in place!  Is that the best stabilization strategy your body can come up with?  I don’t think so but given what we have done to our hips that’s what can happen.  So go easy trying to stretch those babies out all the time.  Instead make hip hinge patterns a priority.  Driving proper hip extension with a stable pelvis and lumbar spine are the money maker exercises.

 

Second, a brick that is loose and easily taken out and moved around, you know the one you get mad at the person who pulled it out right before your turn…Think of that brick as ligament laxity.

 

 

Well if you have an immovable brick then something has to balance out right? Just like how the body compensates.  In low back and/ or neck pain and you can palm your hands to the ground during a toe touch?  Or maybe no pain and you can bring your thumb to your wrist?  Look at gymnasts, I would love some of that mobility but then again we might have to spend a lot of time stabilizing all that range of motion.

 

If we cannot maintain fundamental movement as we progress with our training that is the equivalent to building an unstable tower.  How some of us tend to train is like playing Jenga with a hot glue gun.  We build the tower higher and higher (gaining strength and endurance) but sacrifice mobility, stability, and basic fundamental movement.  So we force more stability on our body (via the hot glue gun) and we build the tower higher.  But at what cost is making the tower taller? Eventually we are taking out too many bricks and having to glue in odd places and overall building and asymmetrical, unreciprocal, inefficient structure.  The tower will still fall and then we have to clean up the mess from all this glue.  Then we find ourselves still having to unglue things just to build them back up.  For example being in chronic neck pain; a good therapist may tell you, your neck is not the culprit, it is the lack of dorsiflexion in your ankles.

Or it could be similar to adding 40 pounds to a deadlift all the while not being able to touch our toes; strength on top of hypertonicity (stiffness).  Or running 10 plus miles a week when you cannot adduct a hip.  What the hell does that mean?  Better yet you keep running and getting really sore on the front of your shins but its okay because you always felt it there…bring on the glue.

hot glue meme

How do we know when we have tipped the balance of risk and reward when training?  When you are training properly it is like cheating playing Jenga.  We use our hands to pack the stack tighter and more symmetrical so there is less of a chance for a collapse or in comparison (pain, dysfunction or injury).  Training is like playing Jenga and the table is constantly being shaken.  So if we don’t straighten out the stack regularly we are not going to be able to make efficient, long lasting gains on top of a brain and body with sound fundamental function before we have to start all over.

College Nutritional Survival Guide

 7 to Heaven & 3 to YOU!   

A quick guide to help you stay on track during college

 

Here are 7 dieting tips that can help you stay lean! And 3 things you should watch out for!

 

 

  1. Drink plenty of water throughout the day! This should be obvious! Do you really do it though?
-It is very important that you prevent chronic dehydration. Just being 2-3 percent dehydrated can affect performance. Think of this, a hydrated muscle is a grape and dehydrated muscle is a raisin. Which one do you think will perform optimally?
  1. Eat 4-6 small meals a day that are nutrient dense!
-Nutrient dense means there are more nutrients and fewer calories. For example a donut vs. a bowel of spinach, spinach wins. Try not to eat 2-3 large meals a day too. This will cause your blood sugar to do all sorts of crazy things including making you feel like a zombie at times. Keep the meals small, consistent and nutrient dense.

zombie

 

  1. Avoid foods that are immediately satisfying then make you crave more! Ramen, PUKE!!! Cookies, OK sometimes.
-Ramen consists primarily of salt, salt more salt and some carbs. How is this going to satisfy your hunger? NOT A CHANCE. Foods with high fructose never give you a prolonged feeling satiety either. Try eating nuts or something with fiber like an apple.
  1. Make sure every meal is a balance of macro nutrients! Carbs, Proteins and Fats! (Sorry Beer and Fireball are not included)
-This can get tricky because your sport or training regimen might demand more of a specific macro nutrient. Use common sense! If you run XC you might need more carbs, but if you’re a gym rat late night calzones will kill your progress. The only marco nutrient that should be included in every meal is protein.
  1. A post-workout meal is vital in optimizing your training!
-Don’t deprive yourself of nutrients after a training session. Ask any ripped guy or gal, they eat! Make sure you have an adequate carb/protein shake or meal after a training session. Otherwise you will look like this…

JP Run

  1. All the crap and poison in a food store is located in the middle. Shop in the perimeter!
– Martin Rooney, an elite strength coach, had some awesome advice in his Training for Warriors book (see our store). All of the whole foods such as fruits, vegetables, meats, eggs and poultry are located on the perimeter of a food market. So guess how you should go food shopping?! THE PERIMETER!
  1. Treat food as a source of energy! And stop eating based on your mood!
-There are times we deserve treats. But what we really deserve is to be healthy and eating like crap is going to make you feel like crap. If you’re going to have an over the top cheat day, help yourself out by having an over the top fast day.

 

Now, I am sure we have heard most of these before. The question is… You gonna do it or what!? Get it done and stop making excuses!

 

Read more

Recent Entries »