Funny faces aside, getting injured while you train is no laughing matter. As I've said in one of the previous posts, pain comes SUDDENLY. Whether it is a tendon, a muscle, a joint, you will feel a sudden burst of pain. Rarely there is some indicator for it, some discomfort. You are lifting weights and feeling strong and powerful and then it hurts. What you need to do then is STOP. Just.. stop. I know it feels like a bitch to cut your workout short and I know you can finish the workout and work through the pain. But you are warm, you are hyped and in this state you cannot know the extent of the damage. Once again, it is IMPORTANT to stop, since every other set can literally add months to your recovery! Stop, stretch, take a warm shower, take the rest of the day off, and the next morning, after you wake up you will know exactly where and how much the damage is. Then you can plan your recovery and plan other workouts around it.
0 14 minutes ago
“You are a product of your environment. So, choose the environment that will best develop you towards your objective” - W. Clement Stone.
Recently, I was discussing the topic of being proactive or reactive with @naeemfit4good in our industry. How there seems to be a divide between those that spend a lot of their time reacting to what they perceive will be ‘a game changer or what will get them more like on IG’, however in reality it’s probably what is doing them a disservice. Whereas, those that are proactive are the ones that are reading, going on courses, and upskilling themselves are probably more likely to move in a direction which they believe is the right one.
The question is? Do you react to things you see/hear after they’ve happened, or do you do your upmost to try and be ahead of the game and do your homework? It goes without saying that those that live being proactive are likely to be better thinkers, better creators, and better at staying proactive because of it. Conversely, those that are reactive are more likely to jump from one fad to another, due to lack of clarity.
To summarise, if you want to better yourself, it requires clear cognitive function and being more proactive. Quit being relative which is the easier route in many cases. So, If you want to get busier as a coach, perform better, loose weight, or whatever it may be, GET PROACTIVE!
It’s all there you just go and get it…
Core vs abs is something which a lot of people do not understand fully — the terms are different but are often used interchangeably 🔀
I understand the confusion since the abdominals are PART of your core musculature, but do not represent the entire core 🤔
The core musculature wraps around the waist like a weight belt, and is mainly used to stabilise the spine and pelvis 👨🏾⚕️
Training the abdominals involves shortening of the muscles, whereas during core training the focus is placed on maintaining spinal/pelvic posture during movement patterns 🤸🏾♂️
Core training is a staple in any lower back rehabilitation program, as well as any sportsperson’s daily routine 🔑
Here is an example of a quick core workout to show the difference:
1️⃣ Quadruped progression — this is so much harder than it looks 😂
2️⃣ Hanging knee raises — w/ medicine ball
3️⃣ Standing anti-rotation — w/ push press and counter twist
4️⃣ Dead bug progression
Make sure you know what you’re exercises are aimed at and why you’re doing them so your training can be focussed towards your desired outcomes 💡
Song forget to like, comment and save for later ❤️
🎧 @wizkhalifa x @spitta_andretti x @tydollasign — benz boys
1 1333 minutes ago
The Perfect Pull Up
After we have accomplished our first Chin Up and Pull Up it's time to move to a bit harder variations.. in this case - The Perfect Pullu Up.
The Perfect Pull Up is going to increase the recruitment of our Latissimus dorsi and our middle Trapezius.
This exercise is going to challenge you trough every possible way. It's going to get a lot harder to do same reps you did in regular Pull Ups, but if you are looking to pack on some muscle and strength, this is the right way to go.
The proper way to do this exercise and to activate the Latissimus dorsi is to elevate your scapula when you are hanging from a bar before engaging the movement, this will stretch out your Latissimus dorsi. Engage the movement by depressing and retracting the scapula, pulling the elbows down and back. Following this you will have a full ROM (range of motion)
Getting your chest to the bar will be a challenge at first, but don’t mind if you can’t do this.. it will come overtime.
Challange by: Petar Smash, personal coach.
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1 2348 minutes ago
This is the my favourite motivators. Going just outside my limits, whether that is mentally of physically.
If we never face our challenges, opting instead to "keep safe", then we do not grow.
Physically, mentally, emotionally and spiritually.
There are a great many ways to test yourself.
You can wake up earlier and shoot out of bed.
You can say no to that beer that you don't need.
You can go far that run, even when it's raining.
Testing is a brilliant way to get you out of your comfort zone, a necessary action to develop and achieve your goal.
It is also the way to see where you are in relation to your goal.
You need to test yourself to give perspective and create data that keeps you, not only on the right track but moving forward.
However, testing is a balance.
Test too much shifts focus to the end goal, and away from the actions that get you there.
For example. Stepping on the scales is a test. A test to see if you are losing weight.
The act of stepping on the scales will not make you thinner, so doing it at a high frequency is not beneficial. If anything, it leads to more frustration over data that will provide little use due to the natural fluctuations that occur on a daily basis.
Reduce frequency. Focus on training and nutrition that will get you to fat loss and your 'tests' are far more likely to keep you in a positive headspace, better prepared for the steps ahead.
This problem can also occur with training. If you want a heavy deadlift, you must fight the urge to test too frequently. In this case, testing will deplete your energy for training, meaning you will never be working to your potential. The ego takes over and the act of lifting heavy weight takes over the act of lifting to be able to handle even heavier weight.
Think about the actions you follow and why you follow them. The purpose must always be in the interest of the end goal. Testing will help you get there, provided you get the right balance.
🚨Skater Swiss ball squats⤵️ #theextra10 •
💥Improves single leg strength •
🏋🏻♂️Improves mobility •
🏂Improves balance •
🔥Improves core strength •
🏒🎾⚽️🏈Great for all agility athletes •
127 23422 days ago
📈 Here's a helpful chart that shows many of the benefits of both aerobic and anaerobic exercise
🚨 Disclaimer: This list is not "all-inclusive", but is meant to highlight the many potential benefits of each type of training. Also, I tried to keep things simple in the graphic and the descriptions below, so if you think I could have explained in more detail or been more "sciency", you're right. But that's what books 📚 are for 😉
🏃 AEROBIC: literally means "relating to, involving, or requiring free oxygen"
📌It is low-to-moderate intensity exercise that relies primarily on aerobic metabolism (using primarily oxygen for energy), which can be performed for 2-3 minutes or more without resting
🚴Common forms of aerobic exercise include walking, jogging, low-intensity cycling, etc. However this can be applied to any type of exercise as long as the INTENSITY is not too high and can be performed for a longer DURATION with minimal or no rest
🏋🏻 ANAEROBIC: literally means "occurring in the absence of free oxygen"
📌It is moderate to high intensity exercise that relies primarily on anaerobic metabolism (i.e. exercise that is too intense to efficiently use oxygen for energy), which is typically performed anywhere from 0-2 minutes
⛹🏻Common forms of anaerobic exercise include sprints, weightlifting, plyometrics, HIIT (high intensity interval training), etc. However this can be applied to any type of exercise as long as the INTENSITY is high enough and is not sustainable without rest for over 2 minutes
🚨 Keep in mind, for most types of exercise you will have a MIX of both anaerobic and aerobic metabolism, but the ratio of each will be adjusted based on the intensity and the duration of the exercise you are performing 💪🏼
📚 Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning 3rd ed.Champaign, IL: Human Kinetics.