You Are Sitting Too Much. Here’s What You Can Do…
In recent years, research has shown that excessive sitting can cause a host of health problems, from both a musculoskeletal and cardiovascular perspective. From the musculoskeletal standpoint, sitting can promote both tight and shortened anterior hip musculature, tight Iliotibial Bands, weakened scapular stabilizers - which can promote forward-rolled shoulders - and changes to the cervical spine. Of greater concern is...
Top Five Movements for Athletes in Their 40s & Beyond
Romanian Dead Lifts – The ultimate strength builder for the hamstrings and erector spinae group. Also helps to “glide” tight hamstrings and nerve fascia. (see photos) V-Up Core Strengthening – Develops deep pelvic stabilizer strength. Iliotibial Band Release using foam roller – The ITB gets shortened and tight from sitting long hours. Proper rolling technique requires a full breathing...
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The Santa Monica Sports Medicine Foundation is a pioneer in ACL Injury Prevention training. Their "Prevent Injury and Enhance Performance" program utilizes five athletic stations to develop the strength, power, speed, and neuromuscular skill set and joint alignment to help reduce ACL injury. The stations include warm up, strength, plyometrics, agilities, and stretching, and include attention to soft landings and aligning...
Workplace Wellness and Functional Movement at Triple Crown!
My first Workplace Wellness Events of 2014 have been conducted at Triple Crown's Austin and San Jose offices! The events covered essential topics to help maximize the productivity, focus, and overall health of the team. We covered eating for nutrient density, "A Systems Approach" to goal setting, preparing your day, meal creation, and nutrient timing for maximum energy and performance....
Posterior Chain Strength for Winter Sports
Posterior chain strength is essential not only for proper posture and to combat the effects of sitting too much, but it also plays a huge role in winter sports performance. Specific movements that rely on posterior chain strength include initiating a high speed downhill ski turn and pushing off during the skating stride. The posterior chain encompasses upper back musculature...
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I train my clients outdoors as often as possible. The benefits to being outside are numerous, whether it be in the ocean, on the sand, in parks, in the woods, using traditional resistance, or odd objects. As I train my athletes, we focus on techniques to develop total body power that is transferable to their sport, prevent injury, build core/hip...
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In the effort to be more connected to our Paleolithic roots, I often have my clients train outside and use the training objects and variability that Mother Nature provides. These include boulders for Functional Training lifts and cross body throws, logs for lifting and walk outs, hills for sprinting, and snow for extra resistance in the explosive phase, as well as to provide extra...
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Who says injury prevention has to be boring? My video describes four movements to make the athlete more durable and reactive through the knees and hip complex. I credit Chris Graham from SMI-LA for his brilliant quote, "the key to life is strong glutes":Strict squat with abdominal bracing Vertical leap without valgus landing Lateral band walk Single leg hop and stick...
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These short metabolic training bursts combines two of my favorites for developing explosiveness, ground based stability (especially for offensive linemen), and functional strength. Combine this series with a 40 yard sprint and repeat for 5 rounds.Offensive Lineman Plate Punch: Assume O-Line staggered stance with solid upper body posture. Produce explosive punch with plate, while maintaining abdominal strength. Hip Drive...
Functional Strength for Time Stapped Athletes 1.0
Ground based movements, which position the athlete in either a sprinter stance, a ready stance (Linebacker position), or a split stance lunge position, are vitally important for developing stability through the lower body, core strength, and control through the transverse plane. Movements that incorporate contralateral pushing and pulling are advanced, enhance postural integrity, have high metabolic requirements, and use time...