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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...
Minktraining nutrition, and “healthy” foods to avoid
The following link validates some points of my nutrition philosophy: eat closer to the source, eat raw as much as possible, eat sustainably harvested and non-threatened wild fish, eat a variety of natural colors each day, eat small snacks throughout the day, avoid processed junk, and eat organic when possible (or at least peel the skin).http://health.foxnews.mobi/quickPage.html?page=31737&content=61606507&pageNum=-1...
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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...
Bodybuilding Nutrition, Fueled by COSTCO
Money is tight and time is valuable. Yet, time strapped athletes still need nutrients and carbohydrates to power through their workouts and ample protein to rebuild muscle tissue. Since I advocate whole food sources, not prepared/”road” foods, and very few supplements, COSTCO enters as a great place to shop for sports nutrition. Not every item is purchased on each trip, but I...
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...
Weeks 2-6: ACLR Rehabilitation
During this period of my recovery, I was amazed at the small, yet consistent gains I achieved. On day 9 following my ACLR surgery, I appeared at SMI-LA for my first session of PT. The first session was defined by assisted flexion, quad sets, terminal knee extensions, and various manual techniques. I felt a major sense of accomplishment upon finishing...
What to expect during your first week following ACL reconstruction using an autograft
In my previous entry “Overview of ACL Injury Prevention”, I discussed some of the mechanisms of force which can produce a non-contact ACL injury, as well as described a few of the preventative techniques. These include strengthening the hip complex, stretching, proprioception, and implementing proper jumping and landing skills. Attention to injury prevention should accompany any strength and conditioning program. Injury...
“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...