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Vizzarri Performance

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24.01.2022 RECOVERY Adequate recovery is just as important as training itself. Without it, the adaptation process is hindered as the body is unable to keep up with demand.... This can result in over training/injury and therefore negatively impact performance. This doesn’t necessarily mean do nothing. Active recovery through low intensity cardio/movement is advised to speed up the recovery process. However, ensure to prioritise sleep and nutrition/hydration above all else!

23.01.2022 CORE INTEGRATION Here are a few ideas to spruce up your movement prep/warm up when going through the same old activation routine. Kill two birds with one stone through isolating a targeted muscle and stabilising through the trunk/core at the same time.... Also great progressions if the standard exercise is becoming too easy. Use them as part of your warm up or as fillers between mains sets

23.01.2022 Super excited to have teamed up with the elite crew at @pulse.running I’ll be assisting them with running specific strength programs for their athletes to enhance performance and reduce likelihood of injury. Today we shot some exercise progressions with technique pointers and coaching cues that pulse running athletes will have direct access to.... I look forward to working closely with these guys now and into the future!

21.01.2022 THE FUNCTIONAL CALF RAISE Straight leg calf raises target the gastrocnemius. Bent leg calf raises target the soleus.... Both common options to build strength and resilience in the lower limb. Both valuable exercises in the right context. However, how does the lower limb actually function when running and walking? It doesn’t remain just straight or just bent. It involves a sequence of both. When the foot hits the ground the knee is slightly bent and then extends with the foot and hip as the body propels itself forward. The gastrocnemius and soleus work together to produce efficient movement, not in isolation. Isolate then integrate if necessary but always come back to how the body is designed to move. This is my preferred calf strength exercise. It’s efficient, kills two birds with one stone and is ‘functional’. Complete it off a small step for increased range of motion if you like. Hold some weight if you can complete 15 + reps. Give it a go

20.01.2022 Random thought. Risk V Reward Quality over Quantity... Train smart consistently over a long period and the results will speak for themselves.

16.01.2022 Half kneeling landmine press The use of landmine (or torsonator) press variations is my preferred option for vertical pressing movements. The vertical nature of dumbbell and barbell presses, particularly for those with cranky shoulders or lack of thoracic and shoulder mobility usually results in pain or compensation to execute the movement.... As you can see in this video, the angle of movement when using a landmine is slightly horizontal as well as vertical. This allows for upward rotation of the scapula (scapulohumeral rhythm) as it moves along the rib cage which is critical for shoulder health in the overhead position. The single arm and half kneeling position further challenges trunk and shoulder stability. A great exercise capable of endless progressions

16.01.2022 STEP UP BOOMS - PROGRESSIONS Step up booms are a great drill that can be used to learn and/or reinforce the position, placement and postures we’re looking for in sprinting and upright running mechanics. It requires high amounts of coordination and stability which can often result in many failed reps initially, however, this encourages the athlete to self-organise and adjust which accelerates the learning process!... As we move along the progression line, more chaos and variability is introduced to further challenge stability. This unpredictability is great for field based sports where chaos is frequent.

15.01.2022 Mini bands have their time and place but if your whole workout revolves 10 glute activation variations then you are wasting valuable time. The most effective way to increase strength, size and/or get lean (‘toned’) is to perform compound movements under load.

14.01.2022 Here are some snippets from @quentin.parry field based session working on acceleration and power. Seen some awesome progress in movement competency and body awareness in a very short period of time. As per the first progress picture you can see some great improvement in posture and position at take off! Next to focus on foot placement at ground contact during the initial acceleration phase.... Well done on the consistent training and willingness to listen and learn Quentin, the continuous improvement speaks for itself!

11.01.2022 Strength training has many benefits, this is just one of them.

10.01.2022 The more you are exposed to different positions from various planes of motion, the easier it becomes on game day.

10.01.2022 The best athletes do it!

08.01.2022 Are you training outside the sagittal plane? Or to put simply, does your strength program include exercises that require you to rotate, move laterally (to the side) or even balance on one leg? If not, I’d recommend you add some in!... We don’t move or play sport (in most cases) in one plane so why train this way? The benefits are amazing and it makes for a more well rounded program. Some benefits include Improved rotational power and change of direction abilities Increased efficiency in the transfer of force throughout the kinetic chain (by sequential timing and coordination of the limbs and trunk throughout movement) Improved stability at the trunk and working limbs

08.01.2022 THE RDL EXERCISE IN CONTEXT WITH HAMSTRING STRAINS Higher amounts of eccentric hamstring strength has been shown to reduce the likelihood of hamstring strains. An eccentric contraction refers to the motion of an active muscle while it is lengthening under load. Here are two unique examples of hamstring injuries when put under significant eccentric load. As you can see, Judd and Treloar are pushed and forced into unfavourable positions, putting an enormous amount of stress thr...ough the hamstrings eccentrically and ultimately resulting in high grade hamstring strains. In the videos that follow you see a bilateral (double leg) and unilateral (single leg) RDL. Do you notice the motion/movement is quite similar to that of Judd and Treloar’s upon injury? Because this position caused injury, you’d be forgiven to think to stay away from it. However, we actually want to get stronger in this position, for when we are put in this situation our body can tolerate it. As previously mentioned, higher amounts eccentric hamstring strength reduces your chance of injury. The RDL is an awesome exercise in doing just this! Not to mention it’s general posterior chain (glute/hamstring) strength development and performance enhancing benefits. A staple in all my programs. Side note - this is one of multiple factors that reduce the likelihood of hamstring strains.

07.01.2022 Are you completing meaningless workouts with no purpose, progression or goal in sight? I provide detailed and tailored programs that achieve results in a progressive, balanced and sustainable manner. Face to face sessions or take home programs for structure and guidance available.... Get in touch with me if you’re interested!

06.01.2022 Moving well alone will make you faster.

05.01.2022 There is little to gain chasing numbers or training to failure in the gym. A blown back and a seat on the sidelines won’t do you much good for the sake of your own ego and a few extra kg’s in the bar. Movement efficiency is and always will... be king See more

05.01.2022 One of the unknown benefits a front squat provides is its demand on the anterior core, aka the abs. Far better than any plank variation!

04.01.2022 Are you avoiding strength training and completing endless amounts of cardio because you think it’s dangerous? Maybe you just don’t enjoy it or understand its value for health and performance benefits? Although cardio is an important component of a training program, cardio alone is actually making you progressively weaker and more susceptible to injury, if not complimented with strength training.... The benefits of strength development are endless. In my opinion, everyone should include some form of strength work in their training schedule. Strength underpins almost all physical qualities. It makes everyday tasks easier, and from a sports performance perspective, facilitates the improvement of speed, power, agility and running economy. Improved strength reduces the likelihood of injury and disease, promotes mental well-being and energy levels, and increases aerobic capacity as it delaying the onset of fatigue. Strength training also serves as an extremely effective, if not the best weight loss strategy, by increasing lean muscle mass, which in turn, increases resting metabolic rate (calories burnt at rest). Once you experience the feeling of being strong, you’ll never go back!

03.01.2022 GOT DODGY ANKLES? I often get asked what are some good exercises to strengthen and stabilise my ankles? There really is no right or wrong exercise.... To effectively train balance and stability, we must put ourselves in positions that challenge it. The options are endless. Here are a few guiding principles to get you thinking. Learn to safely and efficiently land on one leg - do this in various planes and at various speeds. Get strong on one leg by adding load to do this at varied loads and in various planes and speeds. Learn to balance on one leg do this with your eyes closed, add in an external stimulus or movements to make this more challenging eg. balancing beam. Strength your calf and intrinsic foot muscles For extra benefit Do all of this barefoot to further challenge the foot/ankle complex and wake up the nerve endings at the sole of your foot for increased sensory feedback to the brain

03.01.2022 4 reasons to work on thoracic mobility 1. Improved posture 2. Enhanced movement quality and muscle function through increased joint range of motion at glenohumeral (shoulder) and scapulothoracic regions.... 3. Can prevent and/or improve shoulder, neck and back pain/injury. 4. Can enhance breathing mechanics and consequently aerobic performance.

02.01.2022 5 DUMBBELL BENCH PRESS VARIATIONS Here is an example of how to change the same exercise 5 times by some very simple modifications. This in some way is a progression timeline however, each have there pros and cons depending on what you’re looking for given the circumstance.... 1. Two arm DB chest press 2. Alternating DB chest press 3. Left-right-both DB chest press 4. Single arm DB chest press 5. Single arm with scap/glute off bench DB chest press. Play around with these variations and see for yourself the difference in difficulty and how your load varies depending on each.

02.01.2022 EXPLOSIVE STEP UP Great for lower body power and acceleration. Maintain upright posture and slight forward lean... Drive your foot into the box like you’re trying to break it, minimising swing in the body Explode up and try and hit your head on the roof See more