Sam Arnott Coaching | Sport & recreation

Sam Arnott Coaching

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25.01.2022 Building work capacity in the posterior chain. The posterior chain is often neglected in a gym setting and with a high amount of population being quad dominant for a few reasons a heavy front rack deadball mornings is a complete poster chain pump. Get hinging! @samarnott

23.01.2022 Always making sure you’re activated. @christian_funz

23.01.2022 The deadlift is a king exercise and should be respected like one, particularly in a rehab, learning or relearning setting . . Imagine having to focus on stance, torque, hip, arm, head positioning, breath and you don’t where your lats are on your body. It can be quite over stimulating for a lot of people .... . Technique is also king . That’s why I personally like to start clients with a basic hip hinge then a rack pull onto a block pull and then consider if we even need to deadlift from the floor . . I find creating muscular awareness and being able to distinguish between a bad, average or good rep is incredibly important. That’s why is strip it all back . . Shoutout to the big man @oz.salribeiro who’s in the process of mastering the rack pull after a few reoccurring back niggles. If you need any assistance with your training, I’m currently taking on more clients. DM me #SamArnottCoaching #deadlift #healthlift See more

22.01.2022 You don’t HAVE to deadlift from the floor. You don’t HAVE to back squat ass to grass. You don’t HAVE to use a barbell when bench pressing. Says who? . . Rack pull, block pull, RDL, box squat, front squat, goblet squat, football bars, dumbbells, neutral grips and incline presses. These are all variations and options to help manipulate the body and transfer the muscle loading to achieve a similar result .... . Everyone is built differently, have different restrictions, have preferences and training history. Any exercise isn’t a one size fits all . . I’d much rather deadlift from blocks and do some reverse hypers instead of deadlifting from the floor. Expand yo library #SamArnottCoaching @jtrainathletic See more

20.01.2022 Intent with the foot. Something a lot of people are neglecting. In field sports feet need to be rigid and move well. In the barbell set up we aren’t calf raising but driving high amounts of force into the floor. Great intention with the foot leads to coordination with the calf and the distal hamstring that drives stability and safety around the knee joint #runspecificisometrics

20.01.2022 I created a group called 'The Not Done Yet Community'. Its a platform for people to view, share, discuss ideas on all things health. It's time like these where we need to stick together, help each other out and stay healthy. I share some of my opinions on what I think being healthy means. ... It's currently 4 days old and has 128 members. Would love for you to join and invite your fiends. Stay safe!

19.01.2022 Don’t neglect your frontal plane of motion! (Side to side) Most exercises performed in the gym are in the sagittal plane... (Forward and back) When we walk, run or play sport we are usually using all three planes of motion, transverse includes (Rotation) Most people understand the importance of strength training but forget we move three dimensionally @mattdalmolin performing a very challenging adductor plank variation

18.01.2022 Great to have the boys from @lospumasuar in for a session while they are in Sydney for the Rugby Championship. A great bunch of guys who train hard. All the best fellas!

18.01.2022 As far as barbell squats go, I’m a more of a front squat fan I think a lot of people are stuck in a position of shoulder blades back, proud chest, rib cage flared. Similar to a lot of cues used for other movements, which is still a strong position But the front squat allows for variability in the rib cage and scapulas which still putting the lower limbs under heavy load... @jtrainathletic x @thefellassocks

16.01.2022 Not done yet @jtrainathletic

14.01.2022 Very challenging times for everyone but we need not panic. Control what you can control. Stay positive.... Work together. And most importantly, stay healthy

14.01.2022 There are more options for your optimal desk/workspace set up than you think. Things like desk height for your elbows to rest, screen positioning for your neck, chair height for your hips are probably low on the priority list when it comes to long term pain prevention. Just sit less . . Engineer a work space that promotes movement and position variety. This could be standing or the floor for example. The floor isn’t very accomodating but our body must accomodate and adapt to new environments. Give it a go

13.01.2022 The Single Leg RDL . . An absolute cracker of exercise, used to increase strength, muscle and often used in a rehab setting. When performed as strict as possible it can be very challenging and more effective .... . Things I like to emphasise is keeping the hips square to the floor. Avoid rotating at the hips at the bottom of the lift. Don’t break form at the expense of achieving more range . . Slow and steady wins the race. As a muscle lengthens it can begin to lose strength so try to maintain consistent speed of the eccentric portion. Plus the foot and ankle have to work like crazy to support a whole moving body @jtrainathletic #SamArnottCoaching #SLRDL See more

11.01.2022 Trauma to the hamstring sometimes occurs in motion (sprinting or running). While we run or sprint we are loading the whole lower body from the foot, calf, knee, quads, hamstrings to the glutes. The lower limbs must all work together to share the load to prevent one area being overloaded which can result in pain (not weakness) While we are in motion there isn’t just one muscle group working in isolation so don’t forget to look to incorporate exercise that promote muscle coord...ination, starting from the foot. Maybe you’re hamstrings aren’t weak maybe there is a load issue.

11.01.2022 Does this look like you? Hamstrings tight? But you can still put your palms on the floor? Maybe your hamstrings are so stretched that they are finding it challenging to contract while your foot strikes the ground when you run. Then hammy pull up sore because they can’t adjust to the load being placed on them... Think of your hamstrings as a rope tied to a car. Before you can pull the car with the rope it must first become tense. If you have excess amount of rope it’s going to be difficult to overcome the slack (activate) and efficiently create tension as opposed to having a small amount of slack in the rope which can be done much quicker. Send me a message if this sounds like you

11.01.2022 For healthy shoulders in preparation for contact and landing we need the rest of the upper limb musculature to be working too Here we have @manly.marlins.rugby front rower Ivan working on a few wrist and shoulder issues. Similar for healthy hips (ball and socket joint) we need the quads, hammys and calf to contract together at the knee joint to allow the hip to be successful to prevent any overloading ... Bicep, tricep, pec and wrist flexors need to offer the ability to work together at the elbow joint so the shoulder can do its job If one of those components isn’t doing its job it is possible the rotator cuff for example to become aggravated

11.01.2022 I’m a big fan of the inverse curl machine You’re able to load the hamstrings without overly lengthening the tissue which is great to build tension in the muscle (great for return to running) The set up allows for a smoother eccentric and concentric phase to the movement as opposed to the GHR or nordic curl. Being able to manage the load easily is also a massive plus ... If anyone can bust out reps on this thing with no weight, you officially have hams of steel

09.01.2022 Hammy bridges. A few cues to consider to get the most out this exercise, IMO. Tuck your pelvis. The less we contract and incorporate our lower back the better. A lot of people will use their LB for stability and strength Intent with the heels. Pushing through the box as hard as you can and imagine the box has wheels and your trying to drag it towards you ... You don’t have to use the a ball but easier to emphasis reaching as high as possible. Protracting (reaching) the scapula with a depressed rib cage makes the hamstrings work harder.

08.01.2022 A few weeks ago these @manly.mermaids.rugby girls completed the first Athletic Performance Program which had them for follow a structured 6 week strength and conditioning training block. We had a new focus each week for the girls to experience and learn everything from goal setting, post game recovery and on field speed top ups. Within the 6 weeks we had some girls go from 30 to 43 push ups. Box squat 60 to 100kg for a 3RM and trap bar deadlift 85 to 125. ... Want to be part of the next group?? Male, female, junior or not and you want a little bit of structure and a taste of what you should be doing to go to that next level if your physical preparation, message me and we can get started.

08.01.2022 Rehab isn’t all 1 kg dumbbells, thin power bands and single leg bodyweight movements. There’s a time a place for all that but don’t neglect force, high load and multi-joint movements. Although many roads lead to Rome you can never be too strong #OverloadStrengthResilience @jtrainathletic

07.01.2022 Stephen Govel Photography

07.01.2022 Ain’t no body too cool for for the humble rack pull or any regression exercise for that matter Strength development is a skill. Complex and multipoint exercises can be very neurologically stimulating and stressful, especially for any beginners. You wouldn’t start learning to juggle with 4 balls. Long story short, master the basics There is no need to analyse and over cue every single rep. Let the athlete think for themselves. We want to create independence #stayhumble

05.01.2022 This is what health looks like. The most important thing we have right now. Stay healthy

01.01.2022 So gyms are back open What we learned You have no excuses not to train... Complaining still achieves nothing