👟💨 Resisted sled sprint training: an effective method to ↗️ sprint performance, especially for the acceleration phase 🏁✔
Definitely one training modality that should be utilized more often (if available) is sled sprints (prowlers) and/or resisted running
If we talk about field and court-based sports in particular, athletes will rarely reach top end speed, or sprint at a high speed for a sustained length. They will however be competing against an opponent. Whether that be to explode away from them, chase them down to tackle them, or attempt to intercept or return play e.g tennis
Whatever the reason, 💢ACCELERATION💢 in my books becomes a very important factor to train and develop for all athletes
How important to all coaches is those first 20 metres to impact a play, to get to the ball first, to run down an opponent, to blast through a pack, to accelerate past a defender, to have excellent defensive skill to return hits
In most, if not all those plays, the athlete generally wouldn't run further then 20 to 30 metres... a distance too short to reach their fastest speed
Hence the importance of acceleration, and resisted running will help to develop it ✔
#strengthandconditioning #sandcresearch #strengthcoach #sciencetopractice #speed #acceleration #exercisescience #sportsscience #athleticdevelopment #sledpush #sledpull #quickness #impactthegame #highperformance #sprintperformance #training #resistedsprints #prowlerpush
Carnitine increases the # of androgen receptors (ARs)💪🏿
I’m not selling carnitine
Lots of people selling carnitine though …advertised this study when it was published in 2006
It was a training intervention in humans that found more androgen receptors after using 2 grams of L-carnitine-L-tartrate per day
More androgen receptors, and more intra-cellular androgens (like testosterone and DHT) interacting with them, means the potential for more #gainz
That paper wasn’t set up to identify the mechanism
An IG follower (thanks Dan) pointed out the glucocorticoid receptor interaction that was the topic of the previous post
Following a chain 🔗 of papers 📚 I bring you:
Inflammation (NFkB) inhibits the expression of the androgen receptor (by inhibiting it’s gene when it interacts with the cell nucleus)
Glucocorticoids (like cortisol) lower inflammation, but they also promote muscle atrophy (loss) and can lower androgens - so they’re not very useful here
Carnitine interacts with the glucocorticoid receptor in a way that lowers inflammation, but without being tissue-destructive (and it’s probably good for your testes too)
Inflammation (NFkB) = ⬇️ Androgen Receptors
Carnitine = ⬇️ Inflammation (NFkB) = ⬆️ Androgen Receptors
| Conditioning Classes |
Whether you’re a competitive athlete, or just love to train, you’ll benefit from our conditioning classes.
- Energy System Training (EST)
- Metabolic Resistance Training (MRT)
- Licorice All Sorts
- Off-Feet Conditioning
- Rip In Like Rambo (RILR)
- Mama Strength*
$22 per week (*additional costs apply for crèche)
Regardless of what everyone is doing on social media, life is not all about money. Yes, you have more options when you have money, than when you don’t. But if you make your life goal to just obtain money, you’ll never be happy. Find your purpose in life, and the money will find you. #6ampractice
You can lie to yourself all you want. But when the game starts, everything is obvious. 🔑
When’s the last time you thought about your daily routine?
The behavior that you do everyday has a great impact on what you bring into your life. For example, if you want to be a great athlete you have to do what great athletes do. This means having a goal in mind and preserving your body at optimal levels.
We have a few series on the way that will showcase what you need to remain on top of your game.
Coming soon to IGTV! www.MindMuscleMovement.org
#mind #muscle #movement #fitness #mindset #positivity #growth #mindbodysoul #sports #sportsscience #youth #athletics
>> >Swipe Right>>> #Facts
CARBS ARE NOT THE DEVIL!
They are the most important fuel source amongst the macros, especially for athletes. Preparing your body to perform starts from the time you wake up to the time you go to bed, but today were going to talk about 3 main meals that will guarantee your best performance in the gym!
First is the meal you eat before your training. Eating 1-1.5 hours before your gym session is the best way to guarantee your body has a decent amount of fuel available for use! So if you are training at 3pm eat somewhere between 130pm-2pm, never go longer than 2.5-3 hours at most!!! _______________________________________________________
What should my pre lifting meal look like? It’s simple, your meal should be packed with carbohydrates (50g-75g) and 1 serving of protein (25-35g), with very LOW fat! People often make the mistake of eating high amounts of fat with their carbs before training. This is easy to do, but as we know fat slows digestion, making the bodies ability to use carbs less affective during training. Fats have their place but just not here.
Coming soon to IGTV! www.MindMuscleMovement.org
#mind #muscle #movement #fitness #mindset #positivity #growth #mindbodysoul #sports #sportsscience #youth #athletics #food #fuel #nutrition #vegan #vegetarian #plantbased
I am ecstatic to team up with Brayden Smith and Integrated Bodies to deliver a lot of the things I’ve learnt and experienced in my career so far to the greater athletic population of Mackay! I am so excited to see this unfold and increase the impact we can have on our community.
#strengthandconditioning #mackayliving #mackaysports #athleticdevelopment #strengthcoach #sportsscience
💥💥 Exiting Times Ahead For Team IB💥💥 During the last two months, we have been working on a side project in the background that we are very passionate about, and today is the day we can finally share it with Mackay!
Firstly we would like to announce that Team IB has officially expanded with the addition of Alexander Kertesz who will now be Director of Athletic Development at IB. Alex has extensive experience in professional sports within both Super Rugby at the Waratahs and Rugby League at the West Tigers and Mackay Cutters. The depth of knowledge and passion for athletic development that Alex brings to IB is second to none, and he will be an asset and resource for all athletes in Mackay!
With the addition of Alex to Team IB, we have put our brains together to create Mackay’s very first, structured youth Athletic Development Strength Program.
The Athletic Development Program (ADP) has been designed specifically to help support and educate all local sports boys and girls on how to maintain their body’s, increase strength, motor control and injury resilience whilst simultaneously teaching the values of hard work and consistency. The ADP will be implemented in a class style format however the program design will allow for individualisation as members progress through their movement standards and levels.
Over the next few weeks we will be posting daily FAQ and info posts about the Athletic Development Program to shed a little light on the specifics of the program but at this stage, all you need to know if it’s starting in mid-September, so watch this space as spots will be limited!
If you can’t wait to find out more though, head over to www.integratedbodies.com.au/adp for more details, (link in bio) @integratedbodiesgym
DO BIOMECHANICS MATTER?
Here's another patient of mine who presented with left anterior knee pain aggravated by cycling in a hard gear or uphills.
The video shows some deviations from optimal cycling mechanics. Both knees show dynamic valgus, but in particular the left knee abruptly shifts medially at the transition from upward to downward stroke.
Is this relevant? Or is it just a case of exceeding tissue loading capacity?
1) Weak gluteals.
2) Lack of hip flexion range (the hip tracks into abduction on upward stroke to compensate then shifts back medially on downward stroke). 3) Foot Overpronation from a large forefoot varus position.
Is this even primarily a knee problem? Is it a hip issue disguised as a knee injury?
As I stated previously in a recent post, biomechanics matter because they give us a picture of the individual's loading patterns. Some biomechanical variants expose tissues to larger loads than others, and different rates of loading, so they give us an idea of the individual's sensitivity to changes in load.
Todos, incluidas las personas con discapacidad, necesitan actividad física para una buena salud. Sin embargo, casi la mitad de los adultos con discapacidades que son capaces de estar físicamente activos no desarrollan ninguna actividad física aeróbica.
Medico Especialista en Medicina Deportiva
La actividad física es para todos
Los adultos de todos los tamaños y habilidades pueden beneficiarse al ser físicamente activos, incluidos aquellos con discapacidades.
Los adultos deben realizar al menos 2 horas y media de actividad física aeróbica cada semana a un nivel de intensidad moderada.
Cuando los adultos con discapacidades no pueden cumplir con las pautas anteriores, deben participar en actividades físicas regulares de acuerdo con sus habilidades y deben evitar estar inactivos.
Medico Especialista en Medicina Deportiva
🤔Where are you training this off-season?
Are you sick of driving a Prius 🔌, and want to level up to a Ferrari 🏎️.
If you're interested in leveling up your performance this off-season contact us today at @athletic_institute
for more details. See why we are always raising the bar 🏋️♂️🏋️♀️.
Credit to @ericcressey
for this gem 👌🏼.
“Often the numbers DO lie when not examined with the big picture of the game in mind” .
More gold from the book ‘The Game Changer’
To make the point early - yes, obviously a baseline level of fitness is required and this isn’t saying conditioning is a waste of time...
A quote from Pep Guardiola, Manchester City and one of the great all time football managers - “The intention is NOT to move the ball, but to move the opposition”
Using this logic of fitter teams winning, ‘work rate’ becomes a misleading variable to determine player effectiveness. Output doesn’t = effectiveness. Lionel Messi once ran 12 000m less than Xavi (another Barcelona player) across 5 games. However, Messi contributed 5 goals and 3 assists - more than Xavi or any other player. On data alone, he definitely wouldn’t be considered ‘the hardest worker’ yet he was the most effective. Work rate did not have any bearing on efficiency or effectiveness. Do the numbers really not lie?
Great content from @fergus_connollybooks
#football #barcelona #workrate #fitness #coach #strong
This is the start of our collaborative #McKenzieTherapySeries
The McKenzie Method of Mechanical Diagnosis & Therapy (MDT) is an internationally renowned method of assessment and treatment for spinal and extremity pain. Although MDT is not a perfect system, it continues to be one of the most researched clinical methods and was given the highest grade by Denmark’s low back pain clinical guidelines.
Yet there are lots of misconceptions so let us address each of these point by point to more accurately portray what MDT is.
MDT is a treatment based classification that’s based around a detailed history & physical exam exploring the effects of sustained or repeated movements, positions, and loading strategies on symptoms and motion rather than a detailed pathoanatomical diagnosis (it used to be based on the pathoanatomical models but is now moving towards a biopsychosocial model).
Each classification is matched up to a different rehab approach and within MDT there are:
• Derangement: presence of a directional preference (DP) with lasting positive change in sensation, pain, ROM and function; also unique to derangement is centralization where distal symptoms reduce or abolish in a proximal fashion towards the spine (the presence of DP & centralization are indicators of better outcome)
• Articular Dysfunction: presence of intermittent pain consistently produced at a restricted end range with no rapid change of symptoms or range
• Contractile Dysfunction: presence of intermittent pain, consistently produced by loading the musculo-tendinous unit, for instance, with isometrics
• Postural syndrome: pain is only produced by sustained position; once they move away from the sustained position, pain subsides
• ‘Other’ subgroups: when none of the above patterns are present; these include inflammatory, trauma and persistent pain, etc.
Identifying DP is an important component of MDT and DP refers to repeated movements in a single direction (flexion, extension, or side-glide/rotation) centralize, decrease or abolish sciatica and LBP, or reduce somatic referred pain.
With 20% of the Australian population experiencing a mental illness in any given year, overwhelming research has shown that physical activity is not only an effective treatment, but can also protect against mental illness.
Exercise & Sport Science Australia (ESSA) have just released an eBook focusing on the impact of exercise on mental health. To download this FREE resource, click the link in bio 👆🏼🏃🏽♂️🧠 #mentalhealth #exerciseright #education #knowledgeispower
E D U C A T E | BANDED TRAINING ⭕️️ 👊If bands are good enough for the PRO, they're good enough for you!
💪Unable to make it to the gym last night, I designed this killer workout to do at home with bands instead:
⏱3x12 with 3:1:3 tempo
▪️W to Y Raises
▪️Lower Trap Flutters
▪️Underhand Pull Aparts
▪️Bent Over Rows
☀️Proactive vs. Reactive🌨
🔆 Begin a #highperformance
💪 Which category do you fall under? Proactive people carry their “weather” with them at all times. Meaning their sun is always shining! Don’t allow things that you cannot control dictate your attitude. That’s neither good for you nor the people around you. Make the decision to wake up each morning to a sunny day and make the most of it 👊💥
Den optimala dosen ”höghöjdseffekt” har studerats fram genom följande frågor:
1. På vilken höjd ska man leva på?
2. Hur lång ska vistelsen vara?
3. Hur många timmar per dygn ska man tillbringa på höjden?
Svaren hittar du på bilden⬆️😃
#minprestation #höghöjdsträning #sportsscience
Anche d'estate il coach di Calisthenics @andre_big9
non smette di verticalizzarsi per non perdere i punti di riferimento. Vieni a provare gratuitamente i corsi di Calisthenics ed Allenamento Funzionale a partire dal 10 di settembre. Trovi i dettagli sul sito (link in bio).
Face pulls, my favourite exercise to target the rear deltoids and help to correct bad posture from working at a desk all day. It also helps to keep the shoulder joint healthy. —
It helps to correct forward rounding of the shoulders (internal rotation, weak upper back muscles and a tight chest) as it produces external rotation, will strengthen your upper back muscles and help to open up your chest (individual chest stretching will also need to be done to help correct this posture).
- set the cable to eye level height.
- Hold the rope with your hands facing towards each other.
- Pull the rope towards your eyes.
- the ends of the rope should go just above your ears.
- Imagine you were doing a double bicep pose.
Stop squatting your deadlift ⛷
Learning to work the posterior kinetic chain will allow any athlete to increase speed and vertical jump. The deadlift is a key movement for all athletes but so many people think they're deadlifting when they are actually squating ❌❌
The hip hinge is the key to loading the posterior chain. This drill will help you load the hips and teach you the mechanics. I recommend performing this drill for reps before a deadlift session. It will prepare you for the movement physiologically and engrain proper movement mechanics 🏋️♂️
#fitforeshore #athleticperformance #exercisescience #athleticdevelopment #gymtime #sportsscience #rugby #gaa #performance #squat #deadlift
- This is a good advice for anyone practicing endurance sports -
[STRENGTH SUNDAY] 🏋️♂️👟
When it comes to strength training for distance runners runners can fear heavy weights as they do not want to ‘bulk’ up (and negatively affect there running) ⤵️ 🏃♂️🏃♀️
☝️The reality is however different ⏩
📎Loads need to be heavy in order to effect the required tissue adaptations (not just muscular!) required to absorb the high loads the running body experiences with training (see my previous post where I shared a great slide showing peak muscle forces for running from Rich Willy from the recent @latrobe
Running Symposium) 🏋️♂️👟
☝️For some of my favourite running strength exercises see last week’s Strength Sunday 📽
📌TAKE HOME: train with heavy loads ie 3-4sets x 8reps
📎 I suggest runners get in and out of a gym in 30mins 2x per week where possible
Please comment ‼️ or fee free to tag a runner who can benefit ✋🏻
#run #runner #running #runnersofinstagram #physio #physicaltherapy #runstrong #training #trailrunning #marathon #marathontraining #sportsscience #halfmarathontraining #triathlontraining
Omega-3 fatty acids are the chief nutrient provided to support healthy brain function, cognitive performance, and improve complex reaction time in sport.
In a past study conducted by the Sports Science Center at Texas Christain University, the data shows that dietary intake of #omega3
fatty acids may not be high enough for American collegiate football athletes.
#BuildStrongBrains #ForStrongBrains #MaintainTheBrain #TCU #SportsScience
THINK BEFORE YOU ACT. 🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔🤔
WIN: What's Important Now. From 12 Pillars Of Peak Performance by Brian Cain. Your next set, your next evolution. Taking Care of Business, and yes BTO is playing in my head with TCB. #exercise2live #semperfi #getafterit
Had to take my car into the shop. As frustrating as car problems can be, it's a blessing in disguise. Now I have the opportunity to catch up on some reading. Top coaches and researchers have come together to give a science backed approach to training for sport. #sportsscience #sports #strengthandconditioning
Week 3 Day 2
Snatch complex, clean and 2 jerks, close grip bench press (125kg x2 sort of paused PB).
Currently there's so much focus on hamstring, quad and glute strength, that it's become relatively common for coaches to neglect to train the adductors
The function of the adductors is not to simply just bring the leg toward the centreline of the body, but in fact, research suggests that our adductors play an important role in a number of other functions as well
➡️ They work synergistically with abductors to provide pelvic stabilization
➡️ They have a role in medial knee stabilization
➡️ Assist thigh flexion
➡️ The adductor magnus plays a role in hip extension ➡️ Play a role in change of direction movement
➡️ Play a role in exploding out of the hole in a deep squat
A great way to target and train the adductor group is with Copenhagen's (in this case Isometric Copenhagen) which have been shown to
✔ Elicit significant increase in eccentric hip adduction strength
✔ Aid in reducing the risk of groin related injury
✔ Added bonus of core development due to the side plank position the athlete is in
Just another exercise protocol in our program we implement in order to tick all the boxes in our athletic development
#strengthandconditioning #strengthcoach #exercisescience #sportsscience #fitness #gains #gym #training #athleticdevelopment #TACCup #rangesfooty #aflvictoria #athletes #copenhagens #adductors #adductorstrength #changeofdirection #speed #injuryreduction #isometrics