When I was a beginning lifter, I made a ton of mistakes that I am trying to help you avoid. One of the biggest that I wish I could go back and change, is testing my max every week. You need to understand that getting stronger doesn’t happen under maximal loads or by maxing out all the time, it happens by being consistent with submaximal loads. This takes patience, it isn’t sexy, but it is how real results and strength gains happen and in this article I am going to tell you where I went wrong and how you can learn from my mistakes.
You don’t have to be in a tactical career field (i.e. military, law enforcement, firefighter, etc.) to know that their day-to-day demands are far different than most other career options. In my time as a Combat Arms Instructor in the Air Force, I had the chance to train and teach many other military police, firefighters, and special operations men and women. In addition to tactical weapons training, I was a Physical Training Leader for my squadron of around 200 people. To make sure that our squadron was always as mission ready as possible for any short-notice deployments, I would focus on 5 key components to their tactical training regimen; movement prep, strength and power, anaerobic and aerobic capacities, mobility, and nutrition.
This month's MetCon for a Cause is to benefit Nationwide Children's Heart Center. Coach Leanna is not only competing in the Nationwide Children's Columbus Half Marathon, but also taking an active role to fundraise for a department that is very near to her heart. Coach Leanna chose this cause because when her sister was born, she had a heart condition that required surgery. If it wasn't for the amazing people and the resources at that hospital, her sister likely wouldn't have made it. Though it was a different hospital, Leanna wants to make a difference right here in our Columbus community so that other families have the chance to help the most precious members of their families.
Congratulations, you have just enrolled in your first session at The Spot Athletics! This is a huge step toward your health and fitness goals and you could not have picked a better place. Our staff has something most other gyms do not offer, passion. At other gyms, trainers give you a workout and they take a paycheck. At the Spot Athletics we want to help shape your life around your health and fitness goals. Now, joining a new gym can be intimidating, and rightfully so but, here are a few tips to help get you in the right mindset to begin your journey.
As coaches, we are instantly hurled into a leadership position, but how do we know if we are actually being effective leaders or if we are just throwing around our assumed power for the sake of self-gain and accolades? It’s simple: we need to take a look at ourselves first and then look at our athletes. Are our athletes confident and joyful or are they lacking confidence and miserable? Reading where our athletes can be a great indicator as to whether or not we are leading them well.
The sports shoe market is heavily saturated. There are countless options, relying on different styles and different marketing angles to encourage consumers to buy their products. All too often, athletes are easily misled by silly gimmicks such as “Air", or a particular type of weaving pattern that promises to take athletes to the next level. Unfortunately, these flashy and expensive shoes often offer very little real benefit to athletic development.
One of the most phenomenal abilities of the human body is its ability to adapt to external stressors, including the temperature of the environment. This adaptation is called acclimatization, which refers to being exposed to the natural environment. It is not to be confused with acclimation, for that type of adaptation requires exposure to an artificial environment to create a natural response (e.g., altitude chamber or tanning beds).
If there is one thing that I firmly believe, it’s that you must hammer the basics until they become so second nature, you don’t even have to think about it anymore. Then, and only then, do you begin to introduce new methods. If you can’t squat correctly, why would you add chains or bands? If building a birdhouse seems daunting, why would you attempt to build a skyscraper?
The client/coach relationship should never be a difficult relationship. Unfortunately, that isn’t always the case. Sometimes, coaches can be hard to deal with; other times, so can clients. However, the root of the problem lies in poor communication. Here is a list of things that will help you maximize the time you have with your coach or trainer, so that you can get the results that you are paying for.
The main goal of transformational leadership is to create a self-sustaining system of individuals. It aims to empower and inspire confidence. Transformational leaders utilize the concept of idealized influence by acting as appropriate role models, following a core set of ethical values, and leading by example through embodiment of their personal beliefs
First, let me give attention to the athletes. You want to be the best athlete that you can be? Great, because we coaches want you to be that, too. You’re probably wondering what sort of magic methods I’m going to share about getting faster or stronger, what tips I can give to make you stand out among your teammates. Well, you’re in luck, because I’m going to share with you the one thing that will make you stand well above everyone else:
Research suggests there is a major connection between those who suffer from non-specific chronic low back pain and the ability to breathe properly. This relationship becomes a constant cycle—weakened core muscles and therefore the inability to stabilize the trunk (specifically the lumbar spine), which causes a dysfunction of the diaphragm and results in chronic low back pain.
Often times, in both training and life, this powerful construct is looked over because it requires a concerted effort and continuous internal feedback. For most, an endeavor to be intentional falls short simply because of the work it requires to follow through. When you are intentional about something, it means that the act or behavior is of high importance or value to you.
If you would classify someone as healthy, what are the factors you would consider? Body Composition, how far they can run, how much weight they could lift? What about their mental state? This gets overlooked simply because, most times, you cannot see it. People are better at masking these problems and playing off that everything is fine. I know this because I have struggled with Depression which also affects an estimated 350 million people...
In any well-run kitchen, preparation is nine-tenths of the job. Mis en place for a home kitchen means having every tool, ingredient, and dish you need to execute your dishes without having to do more than pivot around a <10 square foot space. What follows is a list of things to keep on hand at all times. These items are things that you will likely use on a near-weekly basis.
Just like in the gym, you can’t plan your workout until you know what equipment you have available. If you want to squat, but you don’t have a rack, well things are going to get a bit tricky. You may still be able to pull it off, but it’s going to be more difficult. Food prepping is the same: If you don’t have the right equipment for the job, you may need to rethink your plan.