The Answers to Core Strength

Back Pain and Poor Posture in every day movement. Knee pain during the squat. Lack of stability in exercise or poor balance in certain movements. Each of these problems plague most day people day to day. But can all be rooted back to one potential cause: Core Strength and Stability. Set the Scene Struggling to […]

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Isometric Training – The Guide to Superhuman Strength

Quick Navigation Setting the SceneA Rock and a Hard PlaceA Monster Deadlift Quick TimeInjury RecoveryWHAT?What is Isometric Training?Bruce LeeWHY?3 Major Benefits1. Joint Angle Specific Strength2. Increased Tendon Stiffness3. Building Rapid Strength RapidlyHOW?Time vs. Volume vs. IntensityTwo Main MethodsFunctional IsometricsWhere to TrainRefine TechiqueJoint Angle Specific Isolation TrainingContraindications and WarningsRelax carefullySympathetic StimulationSummaryReference List Ever heard of isometric […]

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The De-Load – Guide to Recovery

Quick Navigation WHAT?Should I De-load?What Has Happened?What is a De-Load?What is Over-Training?De-Load to Prevent FatigueOver-trained from Training StressChronic StressWHY?Two Branches of the Same TreeSympathetic HormonesTwo Sides of the Same CoinLifestyle FactorsHOW?Drop the IntensityLimitationsDrop the Volume – A.K.A TaperLimitationsParasympathetic ExerciseLow Intensity Aerobic ExerciseYogaBreathing & MeditationThe Bar vs. The MatSummaryREFERENCE LIST WHAT? Should I De-load? Everything was […]

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7 Reasons Why Absolutely Everyone Should Squat

Quick Navigation WHAT?The SquatWhat does the Squat Look Like?But Squatting is Bad for Your Knees, Right?What if You’re in Pain??The Squat as a Screening ToolWHY?1. Lower Body Strength2. Mobility of the Lower Limb3. Run Faster, Jump Higher4. Core + Lumbo-Pelvic Stabilisation5. Maintain Cognitive Function6. Energy Demand7. Glute DevelopmentSummaryReference List The squat. You are home from […]

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Building Muscle – 3 Methods to Muscle Mass

Quick Navigation WHY?HypertrophyToning the Obesity EpidemicBenefits of Building Muscle MassASCM GuidelinesWHAT?Training Volume1. Mechanical Tension A.K.A. ‘Lifting Heavy’2. Muscle Damage A.K.A. ‘Tearing the Muscle’3. Metabolic Stress A.K.A The ‘Pump’/’Burn’HOW?Mechanical TensionMuscle Damage Metabolic StressSummaryReference List Building muscle mass is the elusive pursuit of many, causing thousands of people to perform rep after rep to no avail. Contrary to […]

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Forging Relative Strength – The Guide to Strength Without Size

Quick Navigation WHAT?MeasurementWhat is it Good for??WHY?Specific TensionNormalised Muscle Force4 Reasons for Superhuman StrengthKeep It SimpleHOW?Reps Lower + More SetsMore Rest Between SetsFull Body MovementIsometric TrainingSpeed/Power TrainingSummaryReference List WHAT? How do you build relative strength? For those of you involved in the strength community, you may be familiar with the term. For others new to […]

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Issues with Corrective Exercise – What do you do?

Quick Navigation WHAT?Danger Danger!WHY?Stick with the EssentialsPrescriptionAvoiding DifficultyHOW?The Bottoms Up ApproachGym vs. HospitalsTake A Top Down Approach1) Foot Pronation/Ankle Collapse2) Instability/Poor Knee Control During the Squat3) Lumbar Lordosis/Posterior Pelvic Tilt/Butt WinkWait, Wait…Hang on a Minute…SummaryReference List: WHAT? Corrective exercise is becoming an increasingly popular buzz-word, almost along the lines of “functional training”. But what is […]

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Breathe to be Strong: Diaphragmatic Breathing 101

Quick Navigation WHAT?BasicsWhat Choice Do We Have?WHY?Common MisconceptionsLower Back PainOverall PostureEffects on StrengthHOW?90:90 BreathingCrocodile BreathingBracingLow, Low, Lower DownStart off Small – Warm UpsSummaryReference List WHAT? Learn the topic. Diaphragmatic Breathing? A fancy term you may or may not have heard of. It’s a key aspect of more remedial exercise practices such as yoga and pilates, […]

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Exercise Program vs. Online Coaching

WHAT? What is an exercise program? Often in the form of a template, an exercise program is a pre-determined set of exercises tailored towards a very general goal. Most include a wide array of exercises and acute training variables, largely centred around aiming to stand out from the competition surrounding them. Do Exercise Programs Work? […]

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