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Biomechanics Fitness and Performance
Tacoma, WA 98403
(908) 377-5297
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Breaking With Football Tradition, the Ducks’ Coaches Don’t Scream at Their Players; ‘Society Has Changed’
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Do you depend on music for workout motivation? If so, then it might become a barrier to your training.
Most athletes love to train with music, but unplugging on occasion can help you become a faster, more complete athlete.
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Never trust a strength coach who doesn't know how to back squat.
Today’s article is from Rob Panariello, a regular contributor to this blog. I always appreciate Rob’s insight, logic, and thought-process. I finally got to meet Rob in person at the NSCA National Conference last month, which was great. I’m very pleased that guys like Rob are still putting out content – we have some legends …
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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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"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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A recent study found support for the effectiveness of "core stabilization" exercises for low back pain, but... NOT SO FAST...
there were some major shortcomings with the study methodology. This is a nice brief review of the issue, with links to some relevant papers...
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Performing at the elite level in any sport increases the risk of pain and injury. Is it worth it? This post explores the dark side of powerlifting...
From test vials to Vicodin bottles, a handful of powerlifting champions recount their sacrifices. Was it worth it?
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"Specialization leads to playing the sport year-round. That means not only an increase in risk factors for traumatic injuries but a sky-high increase in overuse injuries. Almost half of sports injuries in adolescents stem from overuse.

Professionalism is taking these kids at a young age and trying to work them as if they are pro athletes, in terms of training and year-round activity. Some can do it, like Tiger Woods. He was treated like a professional golfer when he was 4, 5, 6 years old. But you've got to realize that Tiger Woods is a special case. A lot of these kids don't have the ability to withstand that type of training and that type of parental/coach pressure."
Dr. James Andrews, one of the most acclaimed orthopedic surgeons in the world, is issuing warnings to youngsters, parents and coaches about being pushed too hard and too far.
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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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"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?"
Turn the Claim on Its Head Many times when presented with fitness information, strength training, etc. what is happening is that one individual is...
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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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Tacoma, WA 98403
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