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21.01.2022 QUAD TRAINING: Full Quads + Extra VMO! Split Squats. My previous post showed how to isolate the VMO (Vastus Medius Obliques) to strengthen the knee.... Whilst still in that face of bulletproofing the knees use Split Squats to train the rest of the quads with added emphasis on the VMO. The bottom 10 degrees of ROM (Range of Motion) and the top 10 degrees ROM is the sweet spot for VMO activation. So do Step Ups as well as Split Squats on quad day. #quads #splitsquats #lunges #VMO #shreddedhp MattJamesStrengthCoach #teamshredded
21.01.2022 SPEEDLADDER Does the speedladder make you more explosive? NO! Should it be included in your SAQ drills for sport? YES! Speedladder drills help you to set up your foot plantation for explosive acceleration in the most advantageous direction. Only plyometrics will make you more explosive but quick-feet drills can help you to rapidly adjust your feet and body position, and confuse your opponent, before accelerating in the desired direction.
19.01.2022 Should you eat a banana between sets? Only if we're talking about sets in a tennis match, and even then, only if you've been playing for over an hour, as the potassium and carbohydrate can help you get over the line. Not however between sets at the gym! Thankfully I've never seen anyone whip out their banana in the gym and rightly so as a gym workout should not extend beyond an hour. 45min is optimal. So can any type of nutrition benefit you taken DURING your workout? YES! More on that topic coming this week!
18.01.2022 It's school holidays, which means many kids are on the couch 27/7 playing Fortnite. My client @willbuzz13 plays multiple sports and knows the importance of off-season training. His focus in training is remarkable considering he's only 13yrs old. Here he is easily pushing the Prowler with a weight with which many adult men may struggle.
06.01.2022 The plantar fascia is in the shape of a bowstring. It's main role is to support the arch of your foot. It should not have to absorb shock all on its own. Shock on landing should primarily be absorbed by the bones of the forefoot. This will happen effectively if the bones of the forefoot are loose when contacting the ground, as effected by the position of the heel. The heel then changes its position to effect rigidity in the ones of the forefoot for optimal propulsion off the... ground. So intricate timing is involved. If the calves are tight though, it hampers the movement of the heel from effecting this rigidity in the forefoot. No only will propulsion off a loose forefoot be weak, but the tension will load into the plantar fascia, and eventually manifest as plantar fascia. So, is stretching the calf the answer? Yes... but one must include stretches that mimick the desired movement of the heel and forefoot bones to properly relieve tension in the plantar fascia. So stretch the calves as in the video. #plantarfasciitis #calfstretch #shreddedhp
05.01.2022 Anti-Rotation exercise for multilateral quickness. This variation of the Pallof Press trains the core muscles, especially the Obliques and Transverse Abdominus to stabilize the spine at the peak moment of changing direction. #SAQ #agility #futsal #FutsalTraining #RugbyTraining #FootballTraining #SoccerTraining
04.01.2022 Multilateral Quickness Training Pallof Press for anti-rotation and core stability. The Pallof Press involves total body musculature but more specifically it creates a lateral force that your core, especially the Obliques, must work to stabilize the spine against rotation. On the sports field, during an attempt to rapidly change direction, stability of the spine at the peak moment of deceleration in one direction will affect how quickly your body will allow you to propel yourself in the new direction. #saq #quickness #multilateralspeed #quickturns #soccertraining #rugbytraining #footballtraining
03.01.2022 Whatever you believe 2021 will bring... You're better off if you work out!
03.01.2022 QUAD TRAINING: VASTUS MEDIALIS OBLIQUES Moving up above the knee to Quads. The 4 muscles that make up the Quadriceps are often trained as one, but the VMO needs special attention as it is crucial for stabilizing the knee joint.... Step Ups are an excellent way to isolate the VMO and thus help to bulletproof the knees. Every athlete, particularly those needing a rapid change of direction, should be hitting this exercise at the start of off-season training. #stepups #sidestepups #teamshredded #mattjamesstrengthcoach #goals #goalsetting #stability #saq #performance #performanceenhancement #performancetraining #sportsperformance #kneestability #vmo #strongover40 #soccer #acceleration #coyg #afc #soccertraining #rugby #rugbytraining #athleticdevelopment #speed #quickturns #agility
01.01.2022 Collagen supplementation for healthy joints: Does it work? Yes but not in the way most supplements work. Collagen is a protein, and therefore is broken down by your digestive system into amino acids. This prompts some "experts" to conclude that specifically ingesting collagen is pointless. They also say that since there is no blood supply to the joints, there can be no delivery of nutrients to the joints. But here is how collagen supplementation does work: Ingesting it stimulates collagen production where it's needed. Remember the body is a complex and sophisticated messaging system.
