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...
Pyramid of Success – Coach John Wooden
Coach John Wooden amassed a stellar record, and ten NCAA Championships, in his twenty seven years coaching basketball for the UCLA Bruins. His book, “Wooden on Leadership”, describes timeless leadership attributes and personality skills that everyone can develop in their quest to enhance personal mastery. At the heart of his Pyramid of Success is the following:Condition – mental, physical, moral ...
MTS MUSCLE UP! 8 Weeks to Lean Muscle — E-Book Available Now!
Please take a look at my new e-book, available HERE for download!Inside MTS MUSCLE UP! 8 Weeks to Lean Muscle, you will gain the knowledge and direction necessary to build lean muscle, power, sprinting speed, and durability...
Training, Movement, and Nutrition E-Book Available Now!
Please take a look at my new e-book available HERE!MINK TRAINING SYSTEMS PRIME - This program is the culmination of 20 years of my own sports performance, preventative health, fitness research, and application on myself and countless clients. Inside this downloadable PDF is access to:professional sports performance exercises to enhance posture and functional capabilities expertly designed strength and sprint training program ...
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The box jump is one of the best movements for athletes and fitness enthusiasts. However, it is often executed incorrectly. My football/lacrosse client is executing the box jump with precision. Key points are the following: from an athletic base, explode the hips up and out towards the box, drive hands/shoulders to the sky; drive knees high and absorb the forces...
Instant warm up and mobility after a “desk bound day”
Some of my clients are sitting too much: at the desk, in the car, on the couch, unconsciously collapsed over their iPhone, etc. For my new clients who habitually sit more than ten hours, I have observed that excessive sitting can cause physical changes to their dynamic posture, which can affect their performance. Studies have shown that sitting too much can cause spinal compression, tight...
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...
Strength and Conditioning for the Downhill Skier (Part 1)
Temperatures are crisp, leaves are falling, and there is a scent of winter in the air. Die-hard skiers are making plans to head to the mountains over the next few months. In order to maximize your performance on the slopes and minimize injury, you need specialized ski preparation. According to US Ski Coach J. Karlsson, to ski with great intensity, the...
Strength and Conditioning for the Downhill Skier (Part 2)
When I am training downhill skiers, I make sure to address the following components to ensure a successful and fun ski season: Strength: Renowned sports physiologist Steven Plisk describes how elite downhill skiers have “exceptional strength in the extensors of the foot, leg, thigh, and trunk” (1). These skiers also tend to be mesomorphs with dense, powerful muscles and bones, as...
“It’s All in the Hips!”: Your guide to healthy and powerful hips
The hip complex is the primary link in the lower extremity kinetic chain. It is comprised of major muscle groups and dense bony structures that are responsible for making powerful muscular contractions, maintaining pelvic balance while walking and running, and for integrating the torso with the lower body. Accordingly, the hips can perform multi planar motions including flexion (high knee...