🆕 The Complete Running Fitness Manual
This manual builds on the success of our previous ebook & delivers you 100+ pages of top-level practical information/drills.🏃
✅40 aerobic sessions
✅40 anaerobic sessions
✅Fitness testing
Grab your copy HERE ⬇️
https://t.co/r6N9YweRUA
Great to be in the @UKFootgolf squad for the European championships in Buk Hungary starting 29th September. I have tried my best to apply myself to a new discipline and stay positive during this pandemic. Hard work and hours of practice paying off. Looking forward to it! ⚽️⛳️
Unilateral Loaded Jumps 💥
Loaded jumps are great for developing power & most commonly consist of:
1️⃣ BB/DB Squat Jump derivatives
2️⃣ Hex Bar Jump derivatives
However, we should not forget that unilateral jumps can be loaded too.
‘Surf the curve’. 🏄
2️⃣ 🔑’s for adaptation in training:
1️⃣. Effort
2️⃣. Consistency
Same for trainers/coaches: Focus on effort & consistency e.g. 2-3 exercises in a banded/mobility/stretching routine well than programming a 10-12 half-assed exercise routine, quality > quantity.
Deadbugs are a great exercise for rotary stability & strong core musculature.
When bodyweight deadbugs are competent, overload via cable machine are great progressions for a:
✅Dynamic or static emphasis
✅Single or double leg/arm emphasis
✅Anti extension or rotation emphasis
Athlete Programming 🧐
Its not as simple as:
📌 Push
📌 Pull
📌 Squat
📌 Brace
📌 Rotate
In fact, its grossly over simplified - however, it’s a head start on a great deal of the athletic population. 📈
Multiplanar Plyometrics/Jumps 🤾♂️
As humans, we should be able to move through the three different planes effortlessly.
📌 Sagittal: Forward +back
📌 Frontal: Side to side
📌 Transverse: Rotational
Heres some basic ways we like to incorporate them into our plyometrics/jumps.
Don’t Add Strength To Dysfunction 🏋️♂️ 🏋️♀️
If you oberve a dysfunctional movement pattern, adding weight will make the dysfunction worse e.g. knees caving in during a squat.
✅ Often stripping it back & building it back up is the best answer for performance & health longevity.
Rack Back Extensions 💡
A common issue in training is availability of back extension benches. Performing this variation in a rack can be a good substitute:
🎥1️⃣&2️⃣: Heels into dumbbells (can allow use of ⬆️ weight)
🎥3️⃣&4️⃣: Toes into dumbbells
(⬆️ hamstrings & calves stress)
Bilateral vs Unilateral Exercises 🤔
We are not sure if this is a popular or an unpopular opinion… but you don’t have to choose one⁉️
It’s entirely contextual 🤷♂️.
Can’t Full Press Up⁉️ Try These ⬇️
Are you struggling to master the full Press Up? Give this variation a try 🧐.
We are significantly stronger eccentrically, so this exercise can be great to get stronger in a highly specific pattern.
Areas people overvalue when trying to train through pain 🤕
💊 Cortisone & painkillers
🧊 Ice
🩹Kinesio tape
An area people undervalue when trying to train through pain:
-Why the pain is there in the first place & creating a plan to address it-
Deadbugs are a great exercise for core anti-extension & rotary stability
🤔 However rotation also occurs in life & sport (torso & hips separation)
Using a deadbug anti-rotation press may:
✅Add an anti-rotation element to this exercise
✅⬆️Overall torso stabilisation
People Want Novelty 🤹♂️
‘Just do the basics well’ is a great concept (& it’s often true), but…
Whether you like it or not, people like novelty - If you don���t provide it, they’ll find it elsewhere.
It’s how you provide it that makes the difference 💡
@buzwe_mhlope Very similar to the approach we take. It’s all in the implementation - planned variation and novelty will benefit adherence and adaptation of used correctly.
People Want Novelty 🤹♂️
‘Just do the basics well’ is a great concept (& it’s often true), but…
Whether you like it or not, people like novelty - If you don’t provide it, they’ll find it elsewhere.
It’s how you provide it that makes the difference 💡
Swing to Broad Jump Contrast 💥
Contrast sets are essentially using a conditioning contraction to prime the system to ⬆️ RFD in a subsequent action or movement.
Enjoyed playing around w/ this one. Not entirely sure we’ll use it yet. More experimentation required. 👨🔬