Strength Training For Improved Flexibility: MythBuster Monday’s

an elderly man holding a kettlebell

The myth that strength training will make “Stiff” and “Bulky” was the common belief in athletic populations throughout much of the 20th century. This continued to be the belief in sports such as golf and dance until recent years. Although, most athletic communities have accepted that strength training’s benefits far outweigh the thought to cons; with the main con being that strength training will make you muscle bound. However, recent research has shown Strength Training as an effective intervention for improved flexibility.

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What you need to do if you are suffering from runners knee

1. Increase your step rate(cadence) by 10%

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2. Increase the frequency of training and decrease length of each training session

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3. Avoid running downhill and stairs and then slowly start to implement them back in

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4. Incorporate Run/Walk Intervals

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5. Ensure you are recovering properly(sleeping, eating, etc)

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6.Focus on doing heavy strengthening of quads and glutes

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7. Think about running “softly”

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8. It’s ok to have low levels of pain while running, as long as it quickly dissipates following the run

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9. It is not going to get better just sitting on the couch, load the system

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Cues For Proper Form During a Plank

Maintaining proper form is important for keeping yourself safe and ensuring you are targeting the correct muscles. Some cues that you want to focus on are:

  • Keep the elbows directly under your shoulders
  • Having a “straight” back
  • Head in neutral alignment
  • Focus on engaging your “core” 
    • Research has shown, when focusing on engaging your core the upper and lower rectus abdominis muscle activity increases (Calatayud 2019)
  • Squeeze Your Butt
    • Research has shown squeezing your butt and putting yourself in a slight posterior pelvic tilt will increase muscle activation of the core(Schoenfeld 2014)
  • Breathe

*Form may change depending on the variation of the plank you are performing*

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How to Progress and Regress Squats

Learning how to properly progress and regress exercises is absolutely critical. However, sometimes progressions are taken too far and that leads to people performing squats on Yoga balls. Here are my top 5 ways to progress a squat:

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