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Biomechanics Fitness and Performance
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Optimize sprinting ability to reduce your risk of hamstring injury in field sports. This article highlights the need to INTEGRATE, not ISOLATE the hamstrings in training.
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Static stretching and foam rolling are not a warm up! A nice follow up post from Vern Gambetta: http://www.functionalpathtrainingblog.com/2014/07/hamstring-solutions.html
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"It may seem counterintuitive that training to run a faster 100m dash would also allow you to run a faster marathon, but it's a secret that elite runners have been benefiting from for years...

Not all ways of improving max speed involve sprinting... near-maximal sprinting, plyometrics, hill sprints and weight training, done correctly, could all provide similar benefits to the endurance athlete."

Excellent article that includes ideas on how to include max-effort exercises into your distance training regimen (hint: start small).
Your speed work is too slow. Sure, you went down to the track on Tuesday and knocked out some 400s at 5K pace. Those felt pretty fast. You had a good tempo run last week. And you ended your long run with a solid progression.
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Here's a video from Mike Young with level 1 sprint drills. As you move on to more max-effort exercises, these can become part of your warm-up: Mike Young's Starter Drills
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"When someone is trying to persuade you to make a change and it takes the general form "if you do this, such and such will happen," ask the question: If I DON'T do this, what will happen?"
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"1. Can the athlete execute sound technique in the movement?

2. Can the athlete produce a significant output in the movement?

3. Does this exercise fit into the primary goal of the athlete’s training program?"
Front squats are more functional. You never are below parallel on the field, so why do it in the weightroom? Closegrip bench transfers better to the field. These and many more arguments are often put forth by strength coaches to justify their exercise selections with non-strength sport athletes. None of these reasons are wrong, none […]
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"Be wary of coaches/trainers who are a ‘Something Guy’, someone who is dogmatically entrenched in a specific training style or tool, an Olympic lifting guy, Westside guy, Kettlebell guy, powerlifting guy, strongman guy, CrossFit guy, whatever guy. None of these things are inherently bad or incorrect, but when the only tool you have is a hammer, every problem looks like a nail."
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Should you approach the Olympic lifts as a skill to be learned, or as an exercise to be performed? Read this post and decide for yourself...
The recent ''spurt'' of popularity of Weightlifting, by different actors such as Crossfit, may also have  given the impression that weightlifting is a ''work out'' which in turns may influence the ...
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Part 3 of an excellent series of posts about cholesterol...

"almost five decades’ worth of diet-heart RCTs and not one single study provides a shred of convincing evidence that you or anyone else (either with or free of heart disease) should replace their SFA intake with unsaturated fats (e.g. MUFAs and omega-6-rich PUFAs). Instead, one could argue that replacing their SFA intake with unsaturates might actually increase their risk of heart disease and death."
"Polyunsaturated fats can help reduce the cholesterol levels in your blood and lower your risk of heart disease." - American Heart Association Introduction Today we will be wrapping up, at least fo...
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When including plyometrics or other max-effort work in your training program, more is not better. Here's how and when to progress with plyos...
[John Evans is a Exercise Science major at Slippery Rock University in Pennsylvania and is an Athletic Development Intern at Athletic Lab] Plyometrics are a unique tool that many coaches use throughout training to increase muscle elasticity, proprioception, and eccentric loading. To understand what is happening during plyometrics, think about the muscle as a giant rubber band that stores energy. The muscle is stretched, or contracted eccentricall...
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"Taking a hit of glucose has consistently been shown to increase willpower and subsequent self control... Perhaps it’s not only your muscles that need the fuel during that marathon, but also your brain for willpower restoration.

While this is only speculation maybe this idea partially explains why taking a hit of glucose even near the end of a marathon when the glucose doesn’t have time to get to your muscles, still helps performance. Or why some athletes and some studies show glucose supplementation during a race that lasts an hour, which is far too short to come near glycogen depletion, still helps improve performance. Maybe it’s simply giving your brain a boost in willpower, just for a moment, so that you can resist that temptation to slow down and avoid the pain for just a bit longer."
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"The take home point is that sprinting can benefit nearly all athletes. The frequency and manner in which you incorporate it in to training will vary depending on the needs of the activity but nearly all athletes can benefit from improving their sprint speed."
I work with a variety of athletes from different events in Track & Field as well as many athletes from other sports. Although the technical and biomotor qualities necessary for success may be very dif...
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Lots of great stuff in this post... "The emphasis on foot strike missed the mark by putting the attention on the end of the chain, rather than the beginning. We need to shift our focus upward to our hips and glutes, where the stride begins."
Watch a video of Kenenisa Bekele winning a 5,000m or 10,000m, and it is quickly apparent that he and the rest of the world-class pack with him are doing something different from what most of us do every day. They float around the track, hardly seeming to touch it. They accelerate smoothly and effortlessly. Their legs seem to spin beneath weightless bodies. We want to run like them, but too often we feel like we're muscling our bodies along, pound...
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It all starts with proper posture... Whatever we call it, learning it takes more than trying not to slouch or sucking in our guts. Good posture is not the stilted, rigid position we adopted when our mothers yelled, "Sit up straight!" We cannot imagine maintaining this pose for long while sitting or standing, let alone running, so too often we dismiss calls for better posture... To get away from old ideas of posture, it might help to think of it as "hip proprioception"...
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It's been way too long since I've posted new content on my blog. Hope this helps get my creative juices flowing again...

Some inspiration from and for all past, current and future clients.
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Core stability exercises (including so-called TrA "activation") are no more effective than general exercise in the treatment of low back pain, and may lead to greater fear-avoidance behavior over the long-term.
What exactly is 'core stability'? Well it means many different things to different people, but within the world of physiotherapy the term has come to symbolise a series of exercises that ...
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(908) 377-5297biomechfit.com
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Providing science-based personal training for strength & conditioning, fat loss, and improved movement quality. No fitness fads or gimmicks here. Just high quality, no-nonsense programs that will get you to your fitness and performance goals.
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Roberta Shagam
reviewed 2 months ago
I was referred to Ben Sabo by my chiropractor. I needed to work on mobility, flexibility. I could not dance without pain in my hip and apparently this was related to my hip capsule. Ben spoke to my chiropractor, to learn more about what i needed. Through out our sessions he watched closely and corrected my technique. When I could not do an exercise, he changed it. This is where he demonstrated that has experience as a trainer. He adjusted the exercises to my life activities, such as driving, and now- packing and lifting boxes. Most importantly, i can dance again, spin and more- pain free. And all this was in a few sessions, he did not push me to buy an endless amount of sessions. I always thought of fitness trainers as motivators to help me work out, not as a specialist to prevent injury. Ben Sabo does both, he was my fifth and hopefully last trainer.
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