strength and conditioning

PHYSIO ADVICE: Sleep-deprived? 3 Ways To Boost Your Energy Levels in 10 Minutes – Pilates Fitness Article

PHYSIO ADVICE: Sleep-deprived? 3 Ways To Boost Your Energy Levels in 10 Minutes Did you catch this piece on our favourite digital publication, RTE.ie?Not getting enough shut-eye? Tossing and turning all night, going down wormholes of worry, and waking up bleary-eyed, sluggish and moodier with brain fog? It sounds familiar to many of us right now.Our relationship with sleep can be complicated. This basic biological and restorative necessity can affect the way we think, move, eat and live on a day-to-day basis.…

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PHYSIO ADVICE: Decided To Take Up Running? You Need To Read Platinum Physio’s Top Tips First – Pilates Fitness Article

PHYSIO ADVICE: Decided To Take Up Running? You Need To Read Platinum Physio’s Top Tips First Beginner Running BlogTaking up running is one way many people are making the most of their newfound time in lockdown. With the brighter evenings and sunnier skies what is not to love about the blast of endorphins, you can experience after a run?So that you do not get caught in your tracks, optimising your training in between runs is recommended. We must be strong…

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PHYSIO ADVICE: Exercise For Your Lungs – Pilates Fitness Article

PHYSIO ADVICE: Exercise For Your Lungs Exercise for your lungs.Did you ever think that physical activity, running or cycling could improve the quality of your lungs and respiratory system? During exercise. 2 of your most important organs are in action: lungs and the heart. The lungs bring oxygen into the body, providing energy, and removing carbon dioxide from your system, whilst the heart then pumps that new oxygen to the muscles being exercised. As your physical fitness improves your body…

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PHYSIO ADVICE: Troubled Sleep These Days? 3 Easy Stretches To Aid a Restful Night’s Sleep – Pilates Fitness Article

PHYSIO ADVICE: Troubled Sleep These Days? 3 Easy Stretches To Aid a Restful Night’s Sleep Did you catch this piece on our favourite digital publication, RTE.ie?How are you sleeping these days? Even the best sleepers among us are most likely experiencing some disrupted sleep right now. And there’s no question; a sound, restful night of deep slumber is hard to beat.How we sleep profoundly affects our day-to-day mood, memory, energy and emotional levels, exercise habits and can even make us…

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PHYSIO ADVICE: Hidden Signs Your Body Is Unstable And Headed For An Injury – Pilates Fitness Article

PHYSIO ADVICE: Hidden Signs Your Body Is Unstable And Headed For An Injury Hidden Signs You Are Unstable And Headed For An InjuryThe human body craves stability! It wants to be secure and supported through the spine and in the joints, so as to prevent injury and to continue moving. Evolution has granted us with the fantastic ability to cheat in our movements. If we cannot perform a movement we will adapt our posture to be able to perform it…

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Grand Opening: Getting Back to Making Gains – Workout Fitness Article

Grand Opening: Getting Back to Making Gains The prospect of returning to training in a gym again has become a reality for increasingly more people. Or, perhaps, you will be back within a few short weeks and are reflecting on your training and how to optimize it going forward.   One thing that I think is important to understand is that you should not merely go back in and pick up where you left off. That is likely to lead…

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PHYSIO ADVICE: Chronic Pain – How Movement Can Be Your Medicine!  – Pilates Fitness Article

PHYSIO ADVICE: Chronic Pain – How Movement Can Be Your Medicine!  Chronic pain, how movement can be your medicine! Chronic pain has been defined as pain that continues beyond normal healing time, which is usually seen as about 12 weeks (3 months). About 20% of the adult population suffer from chronic pain. This increases as the population ages, 32% adults ages 25-34, 62% adults aged over 75. Chronic pain causes many problems, beyond the pain itself, including fatigue, anxiety, depression and…

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PHYSIO ADVICE: Mobility vs Strength for running – Pilates Fitness Article

PHYSIO ADVICE: Mobility vs Strength for running Mobility vs Strength for runningAs runners, we all have different routines, and warm-ups, conflicting training schedules and methodologies, and everyone believe theirs to be correct! Now is a great time to brush up on the science that guides the programmes and advice that we as chartered physios provide.What stretches should I do before a run?What we traditionally picture stretching to be is called ‘static stretching’, for example, a hamstring stretch trying to touch…

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Podcast Episode 129 // Calishenics conditioning – Calisthenics Fitness Article

Podcast Episode 129 // Calishenics conditioning This week, we talk about conditioning and the different strategies we can utilise and bring into our calisthenics training. We draw upon our personal experience of experimenting with calisthenics conditioning both pre and post lockdown environment as well as our professional experience as strength and conditioning coaches working in elite sport with athletes across many different disciplines. There are many options available to use and we shed light on which ‘tools’ to use in…

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3 Strategies for Optimizing Mechanical Tension – Workout Fitness Article

3 Strategies for Optimizing Mechanical Tension While chasing the pump is undoubtedly an effective way to stimulate hypertrophy, it’s not the only way to make your muscles grow. Mechanical tension, the force created when a muscle contracts isotonically against a load, is also a potent stimulator of muscle growth and should be incorporated into your weight training routine for maximal development.   This can be done by simply performing heavy, multi-joint free weight exercises, but there are also a number…

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Write Your Training Programs Like a Book – Workout Fitness Article

Write Your Training Programs Like a Book Do you remember your high school English class? When your teacher first taught you how to write an essay, they probably began first with how to create an outline. Once you format your outline, it will be easier to organize and fill in the details. With a framework to guide your thought process, you can write an entire essay from beginning to end.   If your teacher asks you to write an essay…

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Strength Rules | Al Kavadlo – Calisthenics Fitness Article

Strength Rules | Al Kavadlo The wait is over! My brother Danny Kavadlo’s new book Strength Rules is now on sale in both paperback and ebook formats! Strength Rules showcases Danny’s colorful personality and out-of-the-box philosophy on strength training and nutrition. It’s my personal favorite of Danny’s books so far! Here’s what others have to say about Strength Rules: “If you are a bodyweight master, this is the bible you will want to go back to again and again, to…

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5 Powerful Lower Body Strength Routines – Workout Fitness Article

5 Powerful Lower Body Strength Routines   As I mentioned in the first installment 5 Effective And Simple Upper Body Strength Routines, there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results.    Similar to the upper-body, training the lower-body offers a variety of tools and overload protocols that can target the large muscles of that area: the quads,…

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Hand and Wrist Warm-ups for Calisthenics – Calisthenics Fitness Article

Hand and Wrist Warm-ups for Calisthenics When performing handstands, push-ups and other calisthenics exercises, the hands and wrists bear most of the burden. Even when we hang from a pull-up bar, our hands and wrists play an important role. For this reason, it is important to warm them up properly before your calisthenics or handbalancing practice. In the video below, I demonstrate six simple warm-ups you can perform for your hands and wrists before beginning your practice: –Wrist rocks–Wrist rolls–Wrist…

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The Top 5 Pull-up Variations for Building Strength and Muscle – Calisthenics Fitness Article

The Top 5 Pull-up Variations for Building Strength and Muscle It’s no secret that pull-ups are my favorite exercise. There are an endless number of ways in which you can alter or modify the classic pull-up – and I love them all! Still, the question remains: What are the very best pull-up variations for building strength and muscle? Though all types of pull-ups work the entire upper-body (including the abdominal muscles), the following 5 variations are the very best for…

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The Top Five Push-up Variations for Building Strength and Muscle – Calisthenics Fitness Article

The Top Five Push-up Variations for Building Strength and Muscle The push-up is one of my all-time favorite exercises. It’s simple, effective and doesn’t require any equipment besides the floor beneath your feet. Push-ups are fantastic for building strength and muscle in the entire upper-body, particularly the chest, shoulders, triceps and abs. My other favorite thing about push-ups is that they can be infinitely progressed and modified to keep your muscles guessing…and growing! Though there are countless variations on the…

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Creating A Long-Term Training Plan and Macrocycles – Workout Fitness Article

Creating A Long-Term Training Plan and Macrocycles   One of the things I’ve come to learn in teaching seminars at Gym Jones is that many people don’t have an understanding of how to put together multiple training phases into a cohesive year (or macrocyle) of training. The major difficulty in explaining the concept of a macrocycle is that everyone has both a unique starting point and a unique set of short and long-term objectives. There’s no real universal prescription for…

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Learning to Tear a Deck of Cards in Half – Calisthenics Fitness Article

Learning to Tear a Deck of Cards in Half Last Halloween I went to see my friend Adam RealMan perform his one-man sideshow act, which includes everything from sword swallowing and eating lit cigarettes, to bending steel and tearing decks of cards in half barehanded. Fun for the whole family! I’d witnessed card tearing before on several occasions and found it to be entertaining and impressive, but I’d never thought to try it myself until that fateful evening. After watching…

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Why You Should Audit Your Training – Workout Fitness Article

Why You Should Audit Your Training If you’re feeling stuck, frustrated that your efforts haven’t delivered the results you wanted, and you are spinning your wheels, then the answer is a simple, yes. You should audit your training.   What do I mean by audit your training? Well, it’s simple really. You need to make sure what you’re doing will actually get you where you want to go. This sounds obvious, and you’re probably thinking that of course if you…

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Why You Should Audit Your Training – Workout Fitness Article

Why You Should Audit Your Training If you’re feeling stuck, frustrated that your efforts haven’t delivered the results you wanted, and you are spinning your wheels, then the answer is a simple, yes. You should audit your training.   What do I mean by audit your training? Well, it’s simple really. You need to make sure what you’re doing will actually get you where you want to go. This sounds obvious, and you’re probably thinking that of course if you…

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The Benefits of Cold Exposure – Calisthenics Fitness Article

The Benefits of Cold Exposure Every time I take a shower, I go through a little battle inside my head. Allow me to explain… Several months back, I read Wim Hof’s The Way of The Iceman, and it inspired me to experiment with cold exposure training. In the book, Hof suggests ending every shower by turning the dial all the way to the cold side, then staying under the frigid water for as long as possible. The first time I…

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Podcast 103 // Rehab and rugby – Calisthenics Fitness Article

Podcast 103 // Rehab and rugby It’s my (Jacko) absolute pleasure to introduce to you a legend of a man by the name of Jo Brun and welcome him onto the School of Calisthenics podcast to talk about rehab and rugby. Jo was my strength and conditioning coach for 10 years during my professional rugby career and I learned so much from him as a coach, a rugby player and as a person. He always helped us to work to…

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Band Pullovers – The Torso Builder – Workout Fitness Article

Band Pullovers – The Torso Builder The classic dumbbell pullover is an exercise bodybuilders have been doing for ages. Back in the Golden era they were credited with building bigger lats, pecs, and serratus. Many top bodybuilders also swore they increased the size of your rib cage too. You have probably seen old black and white pictures of people like Arnold Schwarzenegger doing them.   And some people went as far as to call them the upper body squat.   …

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How to Quickly Recover Muscle Injuries – Fitness Article

How to Quickly Recover Muscle Injuries Muscle injuries don’t just happen to athletes—it can happen to everyone. It can occur while exercising, going on a morning jog, or playing a casual sports game. No matter how it happened, the important thing is what the person does right after. Recovery is critical, and it should be done with the commitment to get better. Some people may not be aware that what they’re doing is harmful to the recovery. Many practices are…

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How to Do A Double Under – Calisthenics Fitness Article

How to Do A Double Under Who knew you could burn fat and have fun at the same time? Those of you who’ve been following me for a while probably know that I’m not a fan of “cardio workouts” – but I do love me some jump rope training! Jumping rope burns a ton of calories, plus it’s a great workout for your heart, lungs, legs, grip…and brain! You see, unlike mind-numbing treadmill or stationary bike workouts, jumping rope requires…

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Double Your Leg Strength One Leg at a Time – Workout Fitness Article

Double Your Leg Strength One Leg at a Time   Developing explosive power for athletes should logically entail pure single-leg exercises. Simply put, when you’re in a sport, any sport, you are usually creating power and taking off from one leg anyhow. In fact, most everything we do is transitioning from a single leg to another. So, if you want to have great leg strength, be able to jump with power, create force and momentum in your movement, you can…

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Air Baby Tutorial | Al Kavadlo – Calisthenics Fitness Article

Air Baby Tutorial | Al Kavadlo The air baby is an advanced handbalancing exercise that combines strength, balance and skill. It’s a visually breathtaking maneuver that can take years to perfect. The air baby has origins in breakdancing, but it’s also become a trademark move of calisthenics and certain styles of yoga. Though the air baby requires a high level of strength and control, the process of building toward the full movement can help you improve those attributes. Here’s a…

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Interview: Tim Gojich, Fit For Life Gym [Tips + Healthy Habits] – Workout Fitness Article

Interview: Tim Gojich, Fit For Life Gym [Tips + Healthy Habits] Get the Basics… Explaining the Why’s to Clients Listening to the Wishes of Clients Delivering Wisdom to Clients There is so much competing information about strength training these days. And a new dieting fad or nutrition craze seemingly pops up daily. If you decide to start your own fitness business in this oversaturated landscape, it can be difficult to navigate your way to a successful outcome. Today, we’re talking…

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Interview: Jake Eisenhut, Revived Strength [Tips + Invigoration] – Workout Fitness Article

Interview: Jake Eisenhut, Revived Strength [Tips + Invigoration] Get the Basics… Listening to Clients and Customized Sessions Client-centered Training Learning to Delegate Starting your own fitness business is a big decision that shouldn’t be taken lightly. Your success in this industry will require a lot of fundamental education, a lot of focus, and maybe even, a little bit of faith. Today, we’re talking to Jake Eisenhut who discusses how his passion for exercise and his passion for serving others serve…

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» The Biggest Mistake in Program Design – Workout Fitness Article

» The Biggest Mistake in Program Design The Biggest Mistake in Program Design Written on November 1, 2019 at 4:09 am, by Eric Cressey Today’s guest post comes from former Cressey Sports Performance intern and current Boston Bruins Head Performance Coach Kevin Neeld. It’s timely, as he’s a co-creator of the new Optimizing Adaptation and Performance resource that was just released. I’ve reviewed it and it’s outstanding; definitely check it out HERE, as there’s a $50 off introductory discount in…

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