helicopter - 50kg

sweet! never seen this in my life . . prob wouldn’t do it, like ever.

but sweet!

One Arm Chain/Ball Breed Pushups - DeFranco's Gym

BADASS.

 

Overtraining VS Under recovery - Doctor Hartman

"Overtraining is real, but it is very misunderstood and grossly overstated by most people. 99% of people will never experience overtraining, and maybe only 5-10% of athletes. Now, fatigue is common and a normal response to training. For full blown overtraining to occur that fatigue would have to accumulate over a period of months. Most people will take a few days off, or an overuse injury limits their training, before overtraining develops."

Continue Reading - Overtraining VS Under Recovery

Training when sick . .

“ Look at it this way:   if you only have 100 credits that can be spent on recovery (reducing inflammation, healing things, etc.) and a typical workout will require 75 credits to recover from, and you are experiencing an infection that has already depleted 110 credits, you don’t have any credits to use for training, and you increase your defecit. The system is in a weakened state, and then you weaken it significantly more by asking it to do more when it can barely do less. It’s like a nation being trillions of dollars in debt, and then continuing to spend billions of dollars to try and make money — it doesn’t make any fucking sense. ”

Continue reading article - To train or not to train?

don’t be a slut with your training . .

Soon as i stepped foot in this big, wide world of fitness i got introduced to your typical bodybuilding style of training . . weekly body part splits.

I went hardcore.

I wanted to do every exercise known to man . . tackle everything that was thrown at me.

Since then, even though i haven’t been in the game for long, i’ve been exposed to MANY, many methods of training . .

As a beginner, it’s EFFING overwhelming.

The more research i did . . the more i became what i like to call, a training slut.

One day i would do one style of training. . another day i would do another . . the next day something different . . you get the jist.

The result? Not getting anywhere with my goals.

It’s like having 100 topless guys (or naked chicks . . whatever works) in front of you and you have to pick one . . you don’t understand why you can’t take all of them home with you.

For the girls

 For the guys

So what do you do ?? . .  you take ONE home and get the digits off the others.

In other words, you pick ONE training method . . let the others linger in the background . . stick with it for as long as required for you to see some sort of change . . and then stick with it for a little longer . . and a little longer after that.

Crossfit . . German Volume training . . athletics . . sprinting,  whatever.

You need to understand that EACH method of training requires a certain conditioning period . . usually between 6-8 weeks, but it totally depends on YOUR body.

This allows your muscles, tendons, energy systems, to SLOWLY get accustomed to the fresh new work load and conditions your muscles to work FOR you, not against you (less risk of injury).

Results come with consistency, not consistent change.

The thing about being a beginner is you don’t know what the hell you want out of your training.

But the moment you DECIDE what makes your heart skip a beat . . when you decide to stop pussy-footing around, is when you begin to experience DRAMATIC changes in your body and your mind. . mentally & physically, because you’ll know EXACTLY what you need to do, and exactly when you need to do it.

The problem with being a beginner . . and this goes for MOST beginners . . you’re not alone, is you want results RIGHT now, so you assume if you pack a lot of shit onto your plate, you’re going to see changes QUICKFAST.

But your body won’t be able to cope for long . . especially if the only “exercise” you’ve been doing for the past 20 years is curling the extra cheesy cheetos from the bowl to your mouth.

Give a program the time it deserves to make some hardcore impact.

Don’t say “yeh ok” and a week later you’re doing different shit.

I’m serious, stick with it.

Don’t be that gym slut.

TRAINING: Any time is a good time, and any AMOUNT of time you have is enough time.

Ever since i’ve started training later now . . 9-10ish, i can see how EASY it would be to come up with a million excuses not to go. .

Gotta get up early . .

By the time i get home it will be midnight . .

I won’t get time to relax . .

Gotta cook dinner . .

BLAH BLAH BLAH.

I get it . .

And i feel those thoughts creeping in late in the afternoon too . .

But with me, if there’s a weakness, i’m going to fix it . . that weakness is no good to me . . 

I refuse to let those thoughts manifest and bread little babies of excuses.

. . so until i’m bouncing off the walls with energy for those late sessions, i’m going to keep training through that feeling of “uncomfortableness”  going through the motions until those ugly thoughts are no longer lingering around inside my head . .

My body will just work when i want it to work . . and my head won’t bother coming up with excuses, because there is, and will be no fucking good excuse.

If you’re freakin’ house burnt down at midnight, i doubt you’d be concerned that you have to “get up early” . . priorities have changed now haven’t they?

Don’t let your mind trick you. Do not let it fool you.

It’s looking for the easy way. You bet your ass it is . .  because that’s what it’s used to . . you’ve trained it to be like this . . you’re going to have to work double time for things to change . . physically AND especially, ESPECIALLY, mentally.

i STRONGLY believe that once you get your butt in there. . and you’re surrounded by people that made the effort to be there just like YOU did, that you’re part of something bigger . . something special.

The “late night crew” edge each other on without having to say anything, you know ? . . there’s an unspoken, mutual understanding there.

It doesn’t matter what time it is, someone in the world is going to be training . . that’s how i look at it.

BOTTOM LINE: ANYTIME IS A GOOD TIME . . AND ANY AMOUNT OF TIME THAT YOU HAVE IS ENOUGH TIME.

Just get through that ONE session. Just get through that ONE day.

Your body will thank you for it no matter what.

training crossfit . .

I go through phases with my training . .  I get bored . . so i’m always experimenting . . trying new things . . i don’t religiously follow ONE method of training . .  i embrace ALL methods of training . . but when i get bored it’s time to switch . .

Right now i’m into the Crossfit workouts . .  i’m a dead set beginner . . been doing it for a month off and on due to injuries . .

There’s a HELL of a lot of controversy with Crossfit . . then again it’s the fitness industry, what isn’t there controversy about . .

If you don’t know how Crossfit works . . hop on the website and check it out . .

www.crossfit.com

I could explain it to you, but REALISTICALLY, an explanation doesn’t cut it. You need to experience it.

Alright, i’ll give it a go . .

It’s basically a “GPP program” where you follow different WOD (Workout’s of the Day) that are posted on the website daily . .

So far, i like it a lot.

All exercises are functional . . they have movements ranging from muscle ups . . pull ups . . handstand push ups . . to Olympic lifts . . overhead squats . . running . . snatches . .

Each day focuses on different exercises . . different rep schemes . . different % of weight . .

it’s VARIED  . .

1 day you could be running 1k . . another day you could be doing high reps to time . . next day will be a max effort day . . you scale the workout according to your fitness levels . .  it’s varied but NOT random . . the sequence of the programming is programmed a SPECIFIC way to get maximal gains across all levels of fitness . . building strength, agility, flexibility, endurance, stamina, speed . .

i like to stick my finger in a lot of pies, i like to have the ability to adapt to ANYTHING a workout throws at me . . a jack of all trades and master of none . . it’s not just about “working out” . . it’s about being fit . . so this style of program works well for me . .

If you’re not an athlete, but you want a taste of what it’s like to perform in a variety of different sports (powerlifting, gymnastics, running) . . this program may serve you.

It’s not easy, it’s freakin’ hard . . VERY challenging . . especially as a beginner . .  handstand push ups . . muscle ups . . rope climbs . . lack of breath . .  functional movements that you didn’t think EXISTED.

the mental aspect of it  . .

Some workouts you have a set time frame, say 20 mins, to do as many reps as possible . . others you have to complete the workout in the fastest time . . it fucks with your head.

That will to do the last push up, the last pull-up, the last squat before time runs out . . is something you can transfer over into real life . .  in a fight or flight situation . .

It forces you to develop this incredible relationship with your mind, because your mind is going to want to give up . . it is . . and you need to actively bring your mind & body and FORCE them to work as one , and you have to ACTIVELY do it every, single workout.

it’s quick . .

The workout can be anything from 5 to 20 minutes on high rep days . . depending how quickly you get it done . .  some days are longer . . but you’re never in there for 1-2 hours. Not your traditional bodybuilder routines . . everything is functional.

Don’t think because it’s a short workout that it’s not effective . .  it forces you to give your all in that short amount of time . . it’s INTENSE . . 100% concentration .  . 100% energy . . 100% commitment . . focus on form . . focus on speed . . and you really HAVE to dial in & zone out what’s around you to perform at your max effort.

Every session leaves you lying on the floor fucking DYING to breathe . . the only thing you can hear . . feel . . sense . .  is your heart pumping out of your chest . . i like that kinda thing.

I’m not trying to pull you into the darkness . . you don’t HAVE to try it . . hell you could sit on the couch drinking beer and scoffing down pizza for all i care . .

. . but if you’re looking to advance as an athlete or simply pick up some new tricks . . why not try something that you haven’t tried before?

amazing workout

i was in love with my workout yesterday . .

To time:

1000m Row

50 Thrusters (20kg)

30 Pull Ups

It wasn’t so much the workout, everything about it was just perfect.

Those sessions when you go in there . . your heads in the right place . . your heart . . every muscle in your body is SCREAMING to be played with.

You don’t care who’s where in the gym . . they’re all dots on your radar . . You know what you have to do, and you do it . . no fluffing around . . no eyeing the pretty girl holding the pink dumbbells in the corner . . 100% commitment from every ounce of your being . .  that’s when i feel closest to my conscious . . that’s when i feel alive.

I appreciate all my workouts though . .

When i feel like crap . . but i’ll go anyway . . for me it’s like going to see your best friend to cheer you up . .  i’ve had a SHIT day . . i don’t want to talk to anyone . . i don’t bother putting on a fake smile . . head in there, STRAIGHT TO THE SQUAT RACK. . that’s where all the red energy is directed . . it’s just me and the squat rack . . and i just rep it the hell out . . until i’m no longer seeing red . . and that’s when i smile.

Beats sitting on the couch with a box of Twinkies hey . .

No matter WHAT happens in the outside world, you’re 100% GUARANTEED to feel better EVERY TIME you workout . . you don’t EVER finish a workout and feel worse than you did before you worked out . .

Broke up with your girlfriend ? Work out ..

Pissed off at the world ? Work out . .

MOBILITY TIPS 101

1) FOCUS ON THE MOVEMENT

When i talk about MOBILITY i’m talking about taking a muscle through a specific range of motion.

When something is tight . . or feels unusual . . and you’re looking at fixing the issue . . a lot of people focus on ONE muscle to stretch or mobilize . .

What for ??

How do you know what muscle is tight ??

Every movement we make uses a LOT of muscles working TOGETHER.

So if a particular movement doesn’t feel right . . isn’t it common sense to mobilize the MOVEMENT and not worry about what muscle you’re stretching or what its called . . i don’t give a shit what muscle i’m mobilizing . . as long as the issue is resolved.

SUMMARY: Whatever movement hurts, mobilize in the ENTIRE range of motion. If you’re having an issue in the bottom of the squat . . look at opening up those hips . . get on the floor & figure out a way to get to the tight areas & replicate that movement . .

2) FOAM ROLLING – IF YOU’RE NOT ON IT, GET ON IT.

I’ve talked about it before in previous blogs . . i’m not going to bore you with WHY you should do it . . here’s a link that sums it up well:

http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/feel_better_for_10_bucks

TIP: When you’re rolling the I.T Band, a lot of people tend to roll on it like this . .  (just watch the movement, you don’t have to listen to him)

HOWEVER, the problem with this is the I.T band is it’s not a muscle . . it’s a MASSIVE piece of connective tissue that doesn’t stretch . .  it’s like trying to stretch a steel cable . . it ain’t going to work . . so rolling on it up & down is not loosening up the tissue around it.

A more EFFECTIVE alternative is to pick a spot on your IT band, position yourself the same as above . . but instead of rolling up & down along the IT band, you’re going to roll side to side (so you’re rolling across the quad & the hamstring) really pancaking those fibres and smoothing out those tissues.

This way, you’re really getting in between the insertion of the I.T band to the quads & the hammies . . make sure you’re MOVING, that’s the main thing.

SUMMARY: FOAM ROLL before & after training to keep those tissues smooth.

3. MORE IS NOT BETTER, MORE OFTEN IS BETTER.

If you’ve got 200 tight muscles . . focus on the muscles/movement of the muscles you’re going to be working that day . . if you’re training legs . . no point focusing on mobilizing the shoulders now is there ??

Once again, COMMON SENSE.

And don’t over do it, mobilizing 3-5 times a day is fine . . but 2 mins each movement max in the one session is PLENTY.

Over & out.

Are weak Adductor Muscles affecting your squat ??

Whenever you’re looking at increasing strength . . we always want to look at the muscles in the centre of the body – hips . . glutes . . upper legs . .

Because this is where everything happens . . that’s where the force is coming from . . just like a house has a base, our middle is our base.

Yet our Adductors tend to be left out of training programs . .

And as a result . . they get weak . . and our numbers in the lifts aren’t going up AT ALL.

The higher those numbers get in your squat . . the WEAKER those adductors are going to be . . IF you don’t pay attention to them.

Those hammies & quads are going to continue to be overworked . . and those adductors are going to be left behind.

NOW . . i won’t take long with the science shit but you DO need to know where these muscles are . .

Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis.

They originate close together in the groin area on the pubic bone, and they attach to parts of the femur (quad), running from the top to the bottom of the quad.

STRONG ADDUCTORS ARE ESSENTIAL TO KEEP THAT KNEE JOINT STABLE. They exist to pull the upper leg inward.

So when you’re squatting with weak adductors, they’re not strong enough to hold the knees in the right position . .  and eventually . . something is going to give.

Signs of Weak Adductors . .

Your knees will turn slightly inward when you squat or pull heavy.

Good news ?? Those babies respond pa-retty quickly.

Why so weak ??

You may just not be giving it the attention it needs . . the quads & hammies are having all the fun . .

The MAIN reason is you don’t go low enough in the squat . . whether you’ve been taught that way by a trainer . . or it “damages your knees” . . bullshit . . those partial squats damage your knees a HELL of a lot more . . why ?? because the only muscle working is the quads . . and that downward movement places a LOT of stress on the knees . .

when you squat below parallel . . all the muscles & attachments surrounding the knee come in to play and have to work together . . and those muscles get stronger as a result.

PLUS in a full squat, the oh so powerful hips handle the eccentric phase . . (bar is moving down), taking the stress away from the knees.

Let’s get them strong shall we . .

1. GET THAT LAZY ASS KISSING THE GROUND . .  WIDE SQUATS.

How wide ? The wider, the better . . your depth will increase as flexibility increases . . right now just make sure your depth is happening.

The adductors really start to join the party when you reach that parallel . . deeper you go . . the more they’re activated.

• Go light . . concentrate on form.
• Feet need to be pointing straight
• Pressure should be on the OUTSIDE of your feet, not on toes or heels.
• Torso must stay peeeerfectly upright when you go up and down.
• 3 x 15-20 reps should be plenty . . but you want to make sure you’re pushing it on those last few reps.

Depending on how bad your adductors are you may want to stick with wide stance squats for all leg workouts . . until you begin to see some improvement.

THEN, get on the wide stance squats twice a week, after your squat session.

2.  SUMO DEADLIFTS

Sumo Deadlift

A beautiful exercise that skyrockets those adductors from weak to sleek.

• Grip bar with hands inside your thighs, but don’t place your feet so wide that you can’t lower your hips deep enough to be in the right position.
• Grip, over/under or you can use straps.
• Feet pointed straight ahead, pressure on outside of feet.
• Make sure that bar doesn’t drift forward, keep it against the shins.
• Think of pushing your feet down THROUGH the floor, rather than pulling that weight up.
• Nice and slow on the negative . . don’t let the bar crash down.
• Hips low as possible so they force the adductors to work harder.
• 3 x 15-20 reps

Once it starts getting easy, peezy, go for 5 x 5 . . pure strength routine.

Or you can go 6 . . 7 reps . . whatever your strength method is . . everyone works differently.

3. ADVANCED ISOTONIC-ISOMETRIC EXERCISE

This is for those whose adductors are pretty strong . . but want those numbers to go up in the squats . .

• Set the bar across the lowest pins inside the rack, where you would be at the deepest part of your squat.
• Put 2 more pins just ABOVE the lower ones. Closer they are together, the better.
• Start off with light weights .  . trust me.
• Squeeze under the loaded bar
• Feet wide as you can
• Upper body stiff
• Take a deep breath
• Move the bar up to the top pins, lightly tapping in, then tap the bottom, on the 4th rep, lock the bar against the top pins and HOLD it there for about 10 seconds.

Haha . . you’ll know what i’m talking about when you do it.

Don’t go past 12 counts . . up the weight.

Can do this after a squat session 2-3 times a week.

OVERALL . . keep an eye on those knees when you squat . . it may only be a slight shift now . . but those knees will keep coming further in.

Leave your ego at the door and don’t let those adductors fall behind . . EVERY SINGLE back and leg exercise you do is going to fall short if you do. . that’s a LOT of exercises.

Weak adductors mean poor foot speed . . leaping ability . . endurance.

perfection

you know it’s funny . . i’m an anti-perfectionist yet i’m a perfectionist . .

i’m not the perfectionist in the way of shoes having to face this way . .  or my hair needs to sit that way . .

but my perfectionist habits tend to lie in my goals . . and the things i do that lead to those goals . . each little step needs to be PERFECT . . never to make a mistake . .  never to put a foot wrong . . but if i do make a mistake . .  each MISTAKE has to be PERFECT . . i can’t let anybody know that i’m NOT perfect in my abilities . . in anything i set out to do . .

. . but i’ve learnt now that BECAUSE of that i’ve missed out on opportunities . . advancements . .

see the thing i’ve realised is . .

when you chase perfection . . when you make PERFECTION your ultimate goal . . you get distracted . . distracted by chasing something that doesn’t exist . . you make YOURSELF feel like a loser . . you feel like shit . . and make everyone around you feel like shit . .

Perfection? No such thing.

Nobody feels perfect 365 days of the year . . millionaires . . superstars . . celebrities . . even if they DO have it all . .

So i’m reprogramming my mind to think of failure as an opportunity . . to learn . . to be a better version of myself . . it’s kind of a “behind the scenes” to what will happen if i fuck up again . .

But whatever DOES happen . . i take responsibility. I create my OWN world . . if you DON’T believe you’re creating your own world . . your successes . . your failures . . then you’re at the mercy of circumstances . . things just “HAPPEN” to you . . you’re an OBJECT . . not a subject.

So when some plan doesn’t work out how i wanted . . i don’t attach negative emotions to it . . i don’t attach negative emotions to something that doesn’t work.

I use THAT failure and figure out what went wrong . . tweak it . . and try it again.

It’s that simple.

TIGHT QUADS . . HOW IT EFFECTS PERFORMANCE

I remember when i sat one of the written tests for my Cert III in Personal Training, the ONLY question that i failed on that test was “Name the 4 muscles of the Quadriceps.” . . so i had to redo the WHOLE thing because of that ONE question . .

Since that day i NEVER forget the names of those little suckers.

So let’s break it down . .

The 4 muscles of the Quads are:

Vastus Medialis

Vastus Intermedius

Vastus Lateralis

Rectus Femoris

The Rectus Femoris is the special one . . Rectus meaning strap . . strap of the femur (quad).

Why so SPECIAL?

Because unlike the other 3 quad heads that originate from the femur, the Rectus Femoris originates on the PELVIS . . it crosses the hip joint.

So its job is to straighten the knee AND act as a hip flexor too.

See in the picture above how the Rectus extends all the way up to that hip joint.

If you place your finger on the lower end of your hip bone, you’ll feel where the Rectus attaches.

It extends ALL the way down to your knee . .

So you can see why it would be responsible for a LOT of knee dysfunction.

HIP FLEXOR PAIN

When we’re squatting, and that knee comes forward, even just a little bit, you’ll find after a few reps that the hip will start to feel like it’s on fire . . that BURNING sensation. . that’s the Rectus pulling off the bone a little bit . . because it’s so freakin’ tight.

And this is the same with any muscle . .

If you have a HUGE load and HUGE tension on a muscle, and you create some kind of interference (say, your knee coming forward) . . the force on both ends of that muscle are going to change and increase DRAMATICALLY . . and one end is going to be pulling a lot more load than the other . . that’s exactly what we DON’T want.

So if you’re experiencing that burn in those hips . . you need to be stretching and mobilizing those quads . . release some of that tension . . fix your form . . bring that butt back and down . . don’t let those knees come forward . .

SMALL CHANGES GO A LONG WAY . .

All that quad wants is a little love . .

TEST FOR TIGHT QUADS

You should be able to touch that heel to butt . . if you can’t it needs some work.

PNF STRETCHES

We want to focus on both the rectus & the hip . .

PNF STRETCH 1

Perform PNF . . squeezing & contracting that quad, pushing into the ground for 5 seconds, and then relax and pull that foot in closer . . in the perfect world we want that heel touching the butt !!

PNF STRETCH 2

Contracting for 5 seconds, squeezing the quad of that back leg, release and lean a bit further into it for 10 seconds, repeat until you see no changes or you can’t go any further . . Keep that back straight.

Remember to breathe !!

Doing these stretches before & after training . . if those quads are super tight . . you’ll definitely see a positive change & an increase in performance . . but you HAVE to be consistent . . or else they’re just going to tighten up again the next time you workout.

Let me know how you go !!

KNEE TENDONITIS . . is it the problem with that pain in your knee ??

Ima break this down so ANYBODY can understand .  . here we go . .

TENDON: Tough band of fibrous tissue. It’s job = connecting muscles to bones. When you contract a muscle, it pulls on a bone to produce the movement.

TENDONITIS: When a tendon becomes inflamed and the “pulling” of that muscle to bone becomes irritating.

KNEE TENDONITIS: Inflammation of the tendons in the KNEE area.

Easy enough???

TYPES OF KNEE TENDONITIS

1.  Patellar Tendonitis, aka, “Jumpers Knee”: i have this at the moment . . it SUCKS . . BIG TIME !! . .

The patellar tendon is located between the patella (kneecap) and the tibia (shin bone) . . connecting the knee cap to the lower leg.

The quad muscles (upper leg) all insert into the patella, and then into the tibia through the patellar tendon.

COMMON IN: Jumping, training with rapid changes of direction, falling hard on to the knee.

PAIN WILL BE FELT: At the bottom & front of kneecap (especially when pressing on the area, or kneeling).

2. Quadriceps Tendonitis: Affects patellar tendon just ABOVE the kneecap.

COMMON IN: Athletes who use a lot of speed, fast acceleration/deceleration in their training.

PAIN WILL BE FELT: ABOVE the kneecap, especially when you move your knee.

3. Popliteus Tendinitis: This tendon branches out from the back of the thigh bone to the back of the knee, then to the top front of the shin.

It’s job = to keep the lower leg in line with the knee and top of the leg. It connects the two parts of the leg so the lower part does not twist outward.

COMMON IN: Runners, running down hills or along sloping surfaces.

PAIN WILL BE FELT: On the outside of the knee.

HOW DO I KNOW IF I HAVE IT ??

• Stiffness in the knee after training, and when you wake up
• Tender to touch
• Tendon may look larger (swollen) and look bigger than the other side
• Calf Weakness
• Pain when going up and down stairs
• Pain when getting up from a seated position
• Pain at night

HOW DO I GET BETTER ??

1.  REST: until the swelling goes down
2. ICE: 15-20 mins EVERY hour without fail for 24-48 hours, as long as the pain persists. We want that swelling to go down ASAP.
3. BANDAGE: If the pain is strong, bandage your knee (using a cloth, towel, anything you can find). This limits the stress on the knee during movement.

BIGGGGG SOLUTION TO KNEE TENDONITIS = MOBILITY !!

It is VITAL that after you’ve allowed the swelling to go down that you’re keeping that knee in motion. It is NOT going to heal itself . . the pain may go away but what happens when you start exercising again? The pain shows it’s ugly head . . so keep that knee mobile . . we need to strengthen those tendons around the knee.

HOW ??

STANDING QUAD STRETCH

• Stand arms length away from wall, injured leg farthest away from wall
• Keep one hand on the wall for stability
• With other hand, grasp ankle of injured leg and pull heel toward butt
• Hold 15-30 seconds. Repeat 2-3 times.

STANDING HAMSTRING STRETCH

• Place heel of injured leg on table/chair, height of about 15 inches
• Keep knee straight
• Lean forward, bending at the hips, straight back, until you feel that stretch in the hamstrings
• Hold 15-30 seconds. Repeat 2-3 times.

STRAIGHT LEG RAISE

• Lie on back with legs straight out in front of you
• Bend knee of uninjured side and place flat on floor.
• Tighten injured leg thigh muscle and lift leg about 8 inches off the floor, holding that contraction in the leg.
• Slowly lower leg back down.
• Perform 3 sets of 10 reps

SIDE-LYING LEG LIFT

• Lye on injured side.
• Tighten and contract that thigh muscle of the injured leg.
• Lift leg 8-10 inches, keeping leg contracted throughout movement.
• Keeping the leg straight out, slowly lower.
• Perform 3 sets of 10 reps

Once you feel that you are able to do the above with NO PAIN, then go on to these exercises:

STEP-UP

• Stand with foot of injured leg on a support (low step) 3-5 inches high.
• Keep other foot flat on floor
• Slowly step up on to the weight with your injured leg, straightening your knee.
• Lower leg back down slowly.
• Perform 3 sets of 10.

BALL WALL SQUAT

• Stand with back, shoulders, and head against a wall, looking straight ahead.
• Keep shoulders relaxed, 2 feet away from wall and shoulder’s width apart
• Place a soccer or basketball-sized ball behind back.
• Keeping back upright, slowly squat down to a 45-degree angle.
• I don’t want you to go down to parallel just yet.
• Hold 45 degree angle for 10 seconds, then slowly slide back up the wall.
• Build up to 3 sets of 10 reps.

DECLINE ECCENTRIC SQUAT

• Stand with both feet on an angled platform.
• Put all of your weight on injured leg and squat down to 45 degree angle.
• Use other leg to help return to standing position (we’re only focusing on the downward portion of this movement).
• When this exercise gets easier, hold weights in your hand.
• Perform 3 sets of 10 reps.

As those tendons around the knee get stronger, you can start to incorporate long stride walking, quarter lunges, deeper squats, and work your way up to full depth movement.

DO NOT do explosive movements until that tendon is back to full strength and you can perform the above exercises without pain . .

it’s going to place WAY too much stress on those tendons, and it’s not ready for that yet.

How Strong Are Your Glutes ?

Don’t worry . . i won’t make this a chemistry class . .

But first i need to explain a couple of things about the BUTT.

3 muscles that make up the butt:

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

WHY DO WE NEED THEM STRONG ? ?

PREVENT INJURY (knee pain, lower back)

The glutes are part of the posterior chain (along with the hamstrings, and lower back muscles).

If those glutes are not firing during workouts the other muscles are going to take the unnecessary loads . . this will lead to exhaustion and fatigue of those other muscles doing all the work and overtraining causes INJURY.

BIGGER LIFTS

The stronger the posterior chain . . the maximum output those muscles can create . . which translates into bigger numbers on those compound movements.

IN OTHER WORDS: THOSE GLUTES NEED TO ACTIVE AT MAXIMUM POTENTIAL)

IT LOOKS SEXY

Need i say more ??? DAMN !!

HOW STRONG ARE YOUR GLUTES ? ?

Here are 2 simple tests to determine how strong those puppies are . .

TEST 1 – PRONE HIP EXTENSION TEST

Prone Hip Extension

• Raise one leg straight up to the roof as high as possible
• Keep that leg nice and straight, avoiding a bend in the knee

If you can lift that leg 2-3 inches off the ground without struggling . . you’re AWESOME !!

Look out for:

• A significant bending of the knee
• Your lower back will  “dip” . . it will hyperextend and compensate for the weak glutes

If you’re shaking, that’s fine. It just means your glutes could do with some TLC !!

TEST 2 – BENT LEG HIP EXTENSION

You will need a tennis ball for this one.

Step 1. Lie on your back, knees bent, feet flat on the floor (sit up position).

Step 2. Place that tennis ball below your bottom rib (check out picture), and bring that knee up, squeezing that tennis ball hard between your thigh and rib.

Step 3. Squeeze and lift those hips as high as you can. Repeat 10 repetitions at a slow and controlled pace . . and keep squeezing that ball . .

If you can perform 10 reps without losing that ball but can’t get those hips high enough so you form a straight line with your body . . they need some work.

Why one leg at a time ??

Because we tend to have one side that is a little or a lot stronger than the other so if there is weakness in one side it’s important that we know that NOW and deal with it . .

LET’S MAKE THESE BAD BOYS STRONG !

Before i show you a few exercises . . it’s important to know what kind of training the glutes respond well to . .

Deadlifts . . squats . . they’re all BIG lifts . . that involve BIG muscle groups . . but the glutes are not the primary muscles involved.

The glutes are one of the largest muscles in the body but they take a back seat in those big lifts and only come out to play when they have to (weak hamstrings, quads, bad form, high level of intensity).

Just because you’re sore from lunges does not mean they’re the best movements to do . . IN FACT . .

Glute Activation in:

Deadlift: 55%

Kneeling Squat: 67%

Sumo Deadlift: 52%

Zercher Squat: 45%

As opposed to the exercises below that i’ve posted . . which have over 100% Glute Activation . .

The glutes respond the best to movements where the leg is bent and the hip is hyperextended . .

FACT: Sprinting, Jogging, Treadmill Walking has proven to active DOUBLE the amount of muscle as the STAIRMASTER . . GO FIGURE.

Glutes are made up of more than 50% slow-twitch fibres . .  which means they love HIGH REPS.

BLAH.BLAH.BLAH

on to the good bits . .

1. HIP THRUSTS (Glute Activation: 119%)

BEGINNERS . .

Unilateral Single Leg Hip Thrust

ADVANCED . .

Barbell Hip Thrust

TIPS:

• DO NOT rush this movement . . you want it slow and controlled
• SQUEEZE those glutes & hold at the top for 2 seconds . .
• Make sure you put some sort of foam padding on the bar so you don’t hurt yourself !!
• To make it harder, set yourself up on a smith machine . . the range of motion is greater so it will be a lot more effective.

 

2. SINGLE LEG REVERSE HYPER (Glute Activation: 122%)

Bent Leg Reverse Hyper

TIPS:

• Make sure you’re performing one leg at a time . . we want to really focus on that one glute . . get as much isolation as possible
• If you haven’t used this machine before, you won’t need any weight . . TRUST ME.
• Make sure the movement is slow & controlled
• DO NOT hyperextend that back . . you never want that leg above parallel with that bench

3. PENDULUM QUADRUPED HIP EXTENSION (GLUTE ACTIVATION: 112%)

BEGINNERS . .

Quadruped Bent Knee Hip Extension

ADVANCED . .

Pendulum Quadruped Hip Extension

If you have any other glute suggestions . . please feel free to share !!

Let me know how you go with these bad boys !!

Running Basics . . Are you doing it right ????

 

He’s persistent i’ll give him that !!

Anybody can run around the block . .

But if you’re planning to make running a part of your exercise regime you need to be able to run the right way . .

We want to be as EFFICIENT as we can . . generate as much POWER as we can . . we want maximum SPEED . . and to prevent any injuries.

Depending on your body structure, the way you run is going to be slightly different than the guy next to you . .

What isn’t running? . . . Sounding like a 300 pound elephant running on the treadmill is a good indicator that maybe you can use some tips . .

Obviously our body structure is going to effect the way we run . . but the basics are still the same:

NUMBER 1: YOU NEED TO RELAX

In any movement, our bodies go through two muscle actions: concentric (muscle shortening, think hard part the movement, upward phase of a bicep curl), and eccentric (muscle lengthening, think E for the EASY part of the movement).

To be SUPER EFFICIENT need those muscles to switch from concentric to eccentric TOP SPEED . . so we can get more turnover with those strides . .  which means activating as MANY muscles as possible . . if muscles are tight and under tension, we won’t be able to recruit as many muscles and it will be INEFFICIENT.

EYES FOCUSED 10-20 feet in front of you.

How you position your head IS important . . why ? because it will determine how the rest of your body is aligned and how the energy is transferred throughout your body.

RELAXED SHOULDERS

You need them relaxed. Imagine your shoulders as pendulums . . low . . loose . . and level. No dipping side to side.  As you fatigue those shoulders are going to want to creep up to those ears . . don’t you let them creep up!! You want them RELAXED. Give them a good shake if you feel them tensing up.

90 DEGREE ELBOWS . . ARMS FLY BACK

Vital to keeping us centred, gives us momentum in our run, and allows us to create that forward drive. 90 degrees with the elbow. You want those elbows FLYING back . . that’s the only direction you want them going. As those arms drive back it will cause a stretch reflex on your shoulder joint produces that upswing motion, in sync with your knee drive.

Arms should be facing forward at all times, that’s the direction you’re going, that’s where that energy should be directed. Make sure those arms don’t cross the body, this will cause rotation of your body, even if it’s a little rotation this will direct the momentum side to side, making you less efficient.

 

HANDS RELAXED

Open . . closed . . whatever works for you. Whatever you do, RELAX them. If you’re going closed fist make sure you’re not clenching . . we want everything relaxed.

TORSO IS IN LINE WITH HEAD & SHOULDERS

If your head and shoulders are in the right position your torso will reflect that . . if they’re out of whack, you’re in trouble.

Engage that midline, that trunk. Slight forward lean to support that upper body as it goes over the moving body. Visualize long extension through the spine.

CHEST IS EXPANDED

Chest is expanded, allowing you to breathe easy. Don’t let that torso hunch over too far in front of your centre of gravity, or else your pelvis will tilt forward and it will throw the rest of your body out of alignment. Again, inefficient.

HIGH KNEE DRIVE

High knee drive = more explosive hip extension and maximal power. You want to get that foot above the opposite knee. When that knee reaches knee height, drive that leg down full speed . . You want to spend as less time off the ground as possible. Make sure to land with a slightly bent knee.

Speed of leg going back = speed of your body.

LAND MID FOOT TO TOES

When that leg comes down you want to land with that foot strike directly under your centre of gravity (your hips). Keep that ankle flexed, toes pointed up toward the sky. (dorsiflexion).

Make instant contact with the ball of your foot (mid sole to toes) and imagine you’re pulling the ground behind you with your foot.

Newton’s law: “things in motion like to stay in motion unless acted upon by another force”

If you land on your heels, you’re stopping that forward momentum and causing stress on the knees. It’s like driving the car with your breaks on. You want that foot underneath your body every stride. This generates greater forces to throw that body forward.

Striking with the ball of your foot and pulling it through engages those posterior muscles (glutes and hamstrings). Now you have two of the most powerful muscle groups on your team, helping you bring your centre of gravity forward and create that forward momentum.

I know this sounds like a lot to take in . . so I suggest focusing on one thing at a time . . just remember to be relaxed with it and always be light on your feet.

NO ELEPHANTS !!

As you fatigue, your body will want to compensate and transfer energy into certain areas of your body that it shouldn’t . . so as a beginner you want to stop when you do feel fatigued or feel that your form is beginning to fail . . the last thing you want to do is re-emphasize that bad form.

In Part 2 i’ll go through the phases of conditioning you need to go through in order to build up your running training intensity.

REVERSE HYPER . . what your program craves.

Powerlifters swear by it.

Dozens of people with bulging and herniated discs recovery with it.

REVERSE HYPER MACHINE.

If you’re at a commercial gym don’t even bother looking . . and what the hell you doing at one anyway?

If you ARE fortunate enough to have them in your gym . . don’t be the only one NOT using it.

Creator Louie Simmons, owner of one of the BADDEST training facilities (Westside Barbell) and powerlifting coach tallied up a SHIT load of injuries from years of heavy lifting.

Physicians recommended surgery after he broke his back twice . . but Louise created the reverse hyper instead to repair the damage.

So what’s so good about it ??

Everything.

People stretch for range of motion . . People build strength for strength . . but THIS MACHINE will do both . . it will build strength THROUGH range of motion.

STRENGTHENS – If you want to build your big lifts . . your cleans . . you don’t build them by doing cleans . . when you have a weakness and you keep doing those cleans  . . you’re just over-emphasizing that weakness . . that movement is NOT training that weakness. The way you get stronger is by doing EVERYTHING ELSE.

EVERYTHING in that posterior chain is firing . . glutes, hamstrings, back on the concentric phase, on the eccentric phase it’s therapeutic for the lower back . . creating traction . . opening up those bulging discs and rotating the sacrum (triangular bone at the base of the spine) on each rep. 

BULGING DISCS - It’ll cure bulging discs . . the machine decompresses the discs when the weights travel to a position underneath the face.

WEAK ERECTOR SPINAE MUSCLES – When your erector’s are weak, you’ll tend to develop a posture where your upper back is rounded . . your shoulders round . . and your chest is down.

The reverse hyper forces your posterior chain (all the muscles from your neck down to your glutes) to work TOGETHER . . one muscle isn’t working more than the other.

IMPROVES POSTURE

CORRECTS ABNORMAL PELVIC TILT

Is it similar to the back extension ??? Not really.

Back extensions target the same muscle group but the range of motion and recruitment pattern of the muscles is different.

PLUS you get dizzy with too many sets of those back extensions . . not my cup of tea.

How the hell do i use that thing ???

TIPS:

• ARCH YOUR BACK at the top of the movement
• DON’T HYPEREXTEND your back . . you bring your legs up till your body is in a straight line.  You never want your legs parallel . . let your legs fall short of the hyper. 
• Head comes up as your legs come up . . so you remain in a straight line.
• SQUEEZE your butt on the way up . . like you have something between your butt cheeks and you can’t let it drop !!
• Bottom position, you want your feet to come underneath the hyper and be able to look at your feet with your head down.
• Head goes down when legs come down . . so you’re staying in that straight line.

When do i use it?

Use it in your warm up . . before heavy lifts . . during the workout . .  in your cool down . . WHENEVER . . just use it.

MEL LASHES OUT PT 1 . . the ”squat”

new clip . . 100kg squat . . tiny girl . . “cool, this should be a fun clip to watch” . . i press play . .

WHAT WAS FUCK WAS THAT? 

. . . i just wasted 32 seconds of my freakin life . . .

Because that DEFINITELY was not a squat . . hell i wouldn’t even call it a partial squat . . it was more like an IMPARTIAL squat.

I’m all for people testing their boundaries . . getting out of that zone of comfortableness . . but COME ON DUDE . . if you’re not wiping your ass with that floor FORGET IT. You’re not working . . you’re taking a little dip in the big man’s pool . . don’t dive in unless you’re prepared to make a bit splash . .

I wouldn’t be getting so worked up about it if i didn’t see it ALL THE FREAKIN TIME . . and when you see things like improper form from the very first rep to things like inefficient range of motion . . there’s no excuse for that guys seriously . . with ALL the resources available to us you know better than to do that shit . . no fuckin excuse.

If you don’t know how to do something effectively ASK.

If there’s no one around to ask, RESEARCH.

  

I know this may look a bit different to you impartial squatters . . it’s ok . . we’ll give you some time to get used to it.

And if you by any chance happen to fall witness to someone performing this strange, outlandish manoeuvre, i sincerely empathize with you and hereby grant you the permission to knock them unconscious on their ass . . and least then they’ll know what they’re aiming for next time in their squat.

If i see someone “squat” like that again i will not be held accountable for my actions ;)

 

This guy does his squats . . o0o0o YEAH !!