PROGRESSIVE OVERLOAD: .
In order to continue to progress with any goal you need to keep moving forward
So what happens when you perfect a movement or a lift?? .
You need to find a way to make it harder. This is known as progressive overload
There are a number of ways you can achieve progressive overload. Either, you can add reps, add weight, add both, you can even choose a harder variation
Examples of progressive overload by variation in the squat
- Bodyweight - Goblet Squat
- Front Squat
- Back Squat
- Overhead Squat
- Pistol Squat... You get the idea!!
The golden rule of progressive overload is **YOU MUST MASTER THE LEVEL YOU'RE AT BEFORE YOU PROGRESS**
Take these videos for example..
If you can't do a solid set of 10 pull ups DON'T add weight
If you can't do a solid set of 10 dips DON'T add weight
When I say a solid set. I mean can you perform the reps with good form?? Or are you compromising form to get reps?? .
If it's the latter STOP ⛔⛔
Adding load to a poor movement pattern is asking for an injury!! It might not happen straight away but it will happen!
With everything I do myself and everything I teach my clients movement quality is paramount
There's always going to be a little wiggle room whilst you master a new weight or a new movement but nail your foundations before adding a load
Rubbing your lower back again after squats again 😩?
Are you thinking to yourself it’s normal because I low bar squat and using my back in the squat is acceptable? Well I guess to a certain extent 🙄.
More importantly the low bar squat does allow you to use your back more in terms of moving the weight, but you are not actually using the lower back to muscle the weight up 😱.
Your lower back for the most part should be pretty stationary and not actually moving 😫. If you find yourself using your lower back to lift the weight then you are probably not using the proper technique and body mechanics to effectively move the weight 🤦♂️.
We’ve witness countless athletes that squat this way. The response is always the same my back is killing me after squatting. My legs are never sore from squatting, but I feel it a lot in my back ❌.
Even if you can move a lot of weight using your lower back but are you willing to risk your future progress for short term strength gains with poor movement pattern 🧐?
I didn’t think so because your ability to squat effectively with great technique will yield much more strength results 💪. I am talking adding pounds and pounds of weight in the future. Don’t cut yourself short and risk the chance of injury and take action to learn how to lift heavier weights efficiently 🙌.
1 916 hours ago
Meet the 2019 Trinity League Lower Level Jump Champions #mdleapsquad
Doing another #runassessment last night. Good level #marathon#runner here 🏃♂️moving well @ 15km/hr 💪————————————————————-
Main issues from this session to take away were hips externally rotated resulting in foot turned outwards on landing causing medial calf pain.
Also crossing the midline increasing pressure on landing 🛩
🤸♂️low knee lift adding to the pressure 😢
Run technique and run economy (efficiency) can be complicated and my approach is usually “if it ain’t broke don’t fix it” but there’s always improvements that can make you faster or more importantly safer 💪😃👍
Here’s a few pointers: • stand tall shoulders relaxed • elbows close to torso+pump backwards •high cadence close to 180 steps per min • lift knees relax feet land on mid-foot
Any questions just shout 💪👍🏃♂️🏃♂️🏃♂️
1 716 hours ago
This is one of the things you can do with @acabado_products
You can use chocolate or run out to achieve it
Take a look at this article from @CyclingWeeklymagazine that lists the top tips and advice for beginner cyclists! You've still got plenty of time to train for Nightrider, but make sure you get out there and get on your bike! 🚴🏻♂️ https://bit.ly/2wrhyP9
It’s Training Thursday Y’all!!! Here’s a great example of proper execution on the Leg Press Machine from @musclematics .
In my previous post from my last Leg Day I left a helpful picture of proper foot placement for correcting muscle targeting.
Here you see our lovely friend, notice that his lower back and hips do not roll up and off the pad! I often see this when people are “weight chasing” or “ego lifting.” You will seriously injure yourself! 🚧🚧🚧
It’s a Leg Press not a lower back exercise. So the key to staying grounded properly is to brace yourself the way you see the figure above.
Your range of motion will be determined by the flexibility of your hips. Knees to chest does not work for everyone, especially when just beginning! Lastly as always working with a load suitable for you will allow you to properly activate the desired muscles and gain confidence in the lift!!! I’ll be attacking legs later myself so remember be smart, be mindful and go 100% today when you hit the gym!
HAPPY BIRTHDAY, Brian!!! ASANA of the day features our birthday dude, Brian!!! Today’s pose: Chaturanga Dandasana (Four-Limbed Staff Pose) .
Directions: This pose is rarely performed on its own, but is often used in sequencing, particularly when going from Plank Pose to Upward Facing Dog Pose. From Plank Pose, make sure the shoulders and wrists are aligned. Extend through the torso and tuck the tailbone under. Internally rotate the thighs and activate the leg muscles, pushing out through the heels as you press into the floor with your toes (or boots 🤣). Inhale, and on an exhale, hug the elbows in towards the torso and bend the elbows, lowering the entire torso towards the floor. Extend through the crown of the head and hover above the ground, maintaining a straight line with the torso. Maintain for five breaths. Either push back up into Plank Pose or slide the torso forwards and straighten the arms into Upward Facing Dog.
Benefits: Strengthens and tones the arm, chest, shoulder and back muscles. Strengthens the wrists and forearms. Strengthens the abdominals. Tones and strengthens the thigh and buttock muscles.Improves posture. Invigorates the body. Enhances concentration.
Brian teaches ALL LEVELS and special events throughout the month at both OC and Fenwick locations. Be sure to check out his Easter Flow this Sunday at the OC location! . 📸 Brian Waggoner 🔤 Yoga Poses App
1 1416 hours ago
Open Room 2nd Class & Higher This Saturday at Becca 11-noon. See you there! #keepgrinding
We are One Team | One Family
Alexandria BJJ Academy (@cta_alexandria_bjj) | Technique Conquers All
1 1016 hours ago
Donovan, brand new to track this season quickly learned how to triple jump.
On his final attempt Donovan was in 3rd place. I told him how important this last jump was. He then told me he was going to jump from the 36’ board. 🤷🏾♂️ This jump was a 2’ PR and won the JV Triple Jump competition.
Celebrate my friend because we got some form fixing to do.
Planifiez votre atelier sur mesure pour maximiser le potentiel de votre équipe !
Voici un aperçu d'une formation sur la gamme de produits Concept Myriade que vous pourriez recevoir à même votre clinique.
Référence: #Produits#Peeling#ConceptMyriade . 👉🏻Notre spécialiste adaptera votre formation pratique en fonction des besoins de votre clientèle ainsi que l'encadrement des traitements de haute technologie que vous proposez à votre institut. .
Avez-vous réservé votre date de présentation #CM ?
Notre équipe a hâte de faire votre connaissance 😀 www.conceptmyriade.com .
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Book online at www.julephairboutique.com! If you don’t see a time, please send us a text! Call us as well but we might be doing hair! We will get back to you promptly.
1 517 hours ago
Sport specific weightlifting -
Olympic weightlifting can be implemented in almost any sport to get better and stronger in specific fields.
The explosiveness and mental gains you’ll get are incomparable.
However, where the main focus in traditional weightlifting is technique. This is not the case when applying it to people who’s goal isn’t to be a 1 rep wonder but rather want to excel in their own fields.
Therefore in this specific case our main goal is to become stronger and faster, always keeping technique in the back of our heads though!
Abdi came to one of my LUNCHBOX FIT CLUBS a few weeks ago and although he was pretty fit, I could see that his movement wasn't up to scratch.
Abdi suffered from what I call "busy idiot syndrome" and it's something that I see day in day out.
Please don't get offended by the word "idiot" and this is not an insult to anybody!
Bad movement is conditioned into us by society, lie in bed, sit at table, drive to work, sit at desk, sit for lunch, sit at desk, drive home, sit at table, sit on sofa, lie in bed repeat.
This kind of lifestyle is a sure fire way to tighten everything up and really wreak some havoc on your posture and lower back (a problem Abdi and a lot of others have come to me with). This becomes evident when that person decides to work out, as they have never been trained in correct posture, alignment and technique, they continue to emphasize the problems that they already have and create more.
Countless times I've spoken to people and they tell me "it hurts my lower back to squat and deadlift" It's because they are doing it all wrong, they are being an "idiot" THIS IS NOT THEYRE OR YOUR FAULT (if this is you🤔)!!! It is because, as you decrease your movement, you decrease the amount you are able to move, it's that simple, it's called the reversability principle, if you don't use it, you loose it.
Everybody was a baby once and everybody could (disabilities or impairments aside) stand flat on their feet, with their ass on the floor, keep a straight back and stand up.
So society has conditioned the primal human movement patterns out of you?? But all is not lost, this can all be reversed again with a little bit of hard work(getting busy!) and some technical know how.
And that's the key part you can be as busy as you like, work work work and you will get there, as long as you are not an "idiot" and train correctly.
Abdi has made huge progress as we have worked on his ankle, hip, shoulder and wrist mobility and today he has come off the plates that were propping up his heels during his squats, these are night and day improvements in just a few weeks and since training with me says he hasn't felt any Lower back soreness at all, full stop.
BOOG STYLE philosophy
【Let's dance with FUNK MUSIC】
〜All POP DANCE systems common〜
BOOG STYLE (FRESNO BOOGALOO) This dance was born in the 70's. Under the influence of FUNK MUSIC and various other FUNK MUSIC, including FUNK's emperor James Brown, this dance has grown with music. Strictly speaking, this dance is not influenced by NY's HIPHOP MUSIC! Understand it with LA's own FUNK MOVEMENT! The same is true for LOCKING, which was also born earlier in LA! POP & LOCK is called FUNK STYLE! The dance born from FUNK MUSIC is BOOG STYLE! Correct history and knowledge!