I can’t hold back any longer! I am here to expose the Matrix.
Have you ever seen Keanu Reeves? Yes, he rides a motorcycle. Yes he has a band. And yes, he has a very substantial beard. I mean he could either be the 4th dude from ZZ Top, or rent the space in his beard for a butterfly or sparrow retreat.
This post is AWESOME! (more…)
A couple weekends ago, my boy Dan Cenidoza from BeMoreTraining.com put me through the Functional Movement Screen to assess my mobility, flexibility, movements patterns, etc, with Mike Rankin, Todd Hamer, and John Ferber looking on.
The Functional Movement Screen is a series of simple movements used to identify imbalances and other limitations that cause immobility and possibly can lead to injury due to inactivation of muscles and other problems.
Below is the video.
I figured for sure, my hamstrings would be one of my problems due to how their tightness. In fact, I have done a tremendous ammount of stretching the last year and a half to improve on that. It must have paid off because Dan was not nearly concerned about that as he was with my piriformis.
As you can see, my shoulders are pretty tight too…
As if this battery of tests wasn’t enough to cramp me up, they then put me through the ringer with stretches including bodyweight manipulations and PNF. Man, was I hurtin’.
Bastards!
Well, I got myself into this mess of tightness and immobility. Now it’s up to me to get myself out!
Stay tuned.
All the best in your training,
-Jedd-
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs | Build Muscle, Muscle Gaining Workouts | Build Muscle Membership Site
You’ve probably heard of using foam in the weightroom. Previously, you might have only thought of using it for resting your knee on, while your stretching your hip flexors.
Well, a recent talk with Mike Hanley of HanleyStrength.com changed that.
He told me that he had his clients marching on thick foam to help with their knee and hip problems. He said Louie Simmons had told him about it. How he has been using it for activation and rehab purposes.
It is also well recognized in the powerlifting community that foam can also be used on the box squat, and we will talk about this too, later in this article.
Now, this of course got me thinking about other uses of foam. I ordered a few blocks and started incorporating it into my program and the program of my clients.
Let’s look at a few different ways that you can incorporate foam into the weightroom.
_________________________________________________________
As you learned in the Chaos Manual:
Unstable foam surface = good rehab
Unstable foam surface = not good for power development
Studies from the Canadian Society for Exercise Physiology (CSEP) confirm my publication:
“Instability resistance exercises induce high muscle activation of postural limb and trunk muscles. The increased activation has been attributed to the increased stabilization functions. Instability resistance training with its high muscle activation and lower external stress on joints could also be beneficial for general musculoskeletal health and certain types of rehabilitation.”
“Unstable conditions can lead to decreased force and power output, decreased range of motion and velocity. Furthermore ground based weight training exercises such as squats and dead lifts can provide equal or greater trunk activation than using instability devices. Another study has also reported that highly trained individuals do not experience greater trunk activation when performing exercises under light or moderately unstable conditions.”
“Since many of the benefits of instability devices can be achieved with high resistance involving ground based free weights, advanced resistance trained individuals may not need to emphasize this type of training in their strength and power training programs.”
“The benefits of instability resistance training may be more pronounced for those individuals pursuing primarily general health and rehabilitation benefits and not participating in training with free weights involving high loads.”
_________________________________________________________
Found this at Conditioning Research and again on STTB.com. It is a shoulder mobility tip from Steve Cotter and it really works. I’ve been doing it for the last couple days and it is really helping not only with my shoulders but also my elbows and wrists. Check it out!
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs
Here is a video of some unique step-up squat variations.
VERSIONS
1. Standard – Straight down with back leg, focusing on driving through lead leg
2. Extended Back Leg – Creating more of a hip dominant movements, increasing hip strength mobility
3. Extended Back Leg onto FOAM - Creating more of a hip dominant movements, increasing hip strength mobility, forcing all the focus on the lead leg, negating driving off back foot
How to Build Muscle | Muscle Building Workouts | How to Lose Fat | Six Pack Abs
|
Subscribe to Diesel Newsletter (Email): |
________________________________
 |
 |
|||||||
 |
 |
 |
 |
 |
|
|||
 |
|
|||||||
 |
 |
 |
|
|||||
 |
 |
|
||||||
 |
 |
 |
|
|||||
 |
 |
|
||||||
 |
 |
|
||||||
 |
|
|||||||
 |
 |
|
||||||
 |
|
|||||||
 |
|
|||||||
 |
 |
|
||||||
|
|
|
|
|
|
|
|
|
|
 |
 |
 |
 |
 |
 |
|
|
|
|
|
|
 |
![[del.icio.us]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/delicious.png)
![[Digg]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/digg.png)
![[Google]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/google.png)
![[LinkedIn]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/linkedin.png)
![[StumbleUpon]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/stumbleupon.png)
![[Windows Live]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/windowslive.png)
![[Yahoo!]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/yahoo.png)
![[Email]](http://www.dieselcrew.com/wp-content/plugins/bookmarkify/email.png)