1 RT = 1 Take on:
- Injures & Rehabilitation secrets
- Strength / Speed / Agility development
- Training principles & mental models
Will be crushing lots of misconceptions below.
Comment below for specific questions answered as well.
- Injures & Rehabilitation secrets
- Strength / Speed / Agility development
- Training principles & mental models
Will be crushing lots of misconceptions below.
Comment below for specific questions answered as well.
1. Once you can hit 1.3-1.7 your bodyweight in a squat, further increases will not further drive your speed and vertical jump heights.
2. The body cannot be isolated into 1 plane.
You can't train just 'saggitally'. The body works in spirals, and there are co-contractions within the transverse and frontal plane even when completing a sagittal plane to keep your axis centered.
You can bias a plane though.
You can't train just 'saggitally'. The body works in spirals, and there are co-contractions within the transverse and frontal plane even when completing a sagittal plane to keep your axis centered.
You can bias a plane though.
3. @AryaInExile Endurance athletes can build muscle as long as your calories burnt is less than what you are taking in from your nutrient intake.
If you wish to maximise endurance performance there will be an optimal amount of muscle, too much will sap your oxygen supply.
If you wish to maximise endurance performance there will be an optimal amount of muscle, too much will sap your oxygen supply.
4. The knee over toe split squat is a terrible leg hypertrophy and strength builder and is overrated in this domain.
It is great for ankle and knee resisted stretching through ROM, and lengthening hip flexor and quads on posterior leg through completion of the movement.
It is great for ankle and knee resisted stretching through ROM, and lengthening hip flexor and quads on posterior leg through completion of the movement.
5. If someone is obsessed with PRI, Functional Patterns, GOATA, be careful. These are cult like ideologies, which like any system, have pro's and cons.
Keep the good, discard the bad from them.
Keep the good, discard the bad from them.
Lebron James' foot is always under scrutiny for being jacked up.
His Toes actually facilitate a very rigid forefoot-midfoot complex, with which jumping and elasticity based sports demand such stiffness.
His foot may actually be a positive adaptation to his performance.
His Toes actually facilitate a very rigid forefoot-midfoot complex, with which jumping and elasticity based sports demand such stiffness.
His foot may actually be a positive adaptation to his performance.
7. The best way to actually get good at your sport, Is COMPETING in the actual sport.
Gym and supplementary training should address weaknesses in the chain, to express strength, speed and agility on the field, but its correlation is not as clear cut as, squat up, performance up
Gym and supplementary training should address weaknesses in the chain, to express strength, speed and agility on the field, but its correlation is not as clear cut as, squat up, performance up
8. Injuries include an emotional trauma big or small, it often isn't until you reproduce the mechanism of injury, show the body that it isn't threatening, that you begin to get a downregulation of pain.
9. High doses of Vitamin K have been anecdotally found to reverse dental cavities and osteoarthritis.
It functions to pump Calcium from muscle tissue, back into bone structures, and is a phenomenal implement to a rehab plan.
It functions to pump Calcium from muscle tissue, back into bone structures, and is a phenomenal implement to a rehab plan.
10. If you are thinking of getting a surgical procedure for a musculoskeletal condition, be aware that it will take 2x the work then purely conservative management.
Surgeries decondition your system beyond any other treatment modality and is very invasive.
Surgeries decondition your system beyond any other treatment modality and is very invasive.
11. The everyday gym go-er is chronically extended and pinned through the shoulder blades.
Shoulders back and down is a terrible cue unless you are pressing at high percentages of 1RM
Shoulders back and down is a terrible cue unless you are pressing at high percentages of 1RM
12. If your physio/physical therapist is not trying to find the WHY behind why a muscle is tight, system is in pain, find a new one ASAP.
Sometimes a tight muscle needs to be strengthened, instead of stretched and rubbed and needled and cupped.
Don't settle for average
Sometimes a tight muscle needs to be strengthened, instead of stretched and rubbed and needled and cupped.
Don't settle for average
13. No one trains upper body plyometrics, or upper body speed work in the gym, and wonder why they constantly get injured in combat sports.
Reverse engineer the demands of your sport and train them accordingly within your supplementary training
Reverse engineer the demands of your sport and train them accordingly within your supplementary training
14. The knee is not just a hinge joint, it also contributes to rotation between the femur and tibia.
If you are still in rotation this will effect pronation and supination of the foot complex, reducing your ability to propel off the ground.
If you are still in rotation this will effect pronation and supination of the foot complex, reducing your ability to propel off the ground.
15. Your hands and feet contain the largest sensory homunculus in your body.
Wearing shoes all day blunts your ability for foot and ground to provide information to your nervous system.
At the very least train 50% of the time in bare feet.
Wearing shoes all day blunts your ability for foot and ground to provide information to your nervous system.
At the very least train 50% of the time in bare feet.
16. Sprinting elicits the highest neural nervous system recruitment out of any other exercise modality.
Sprinting can actually allow you to produce more raw strength outputs.
Sprinting can get you stronger
But getting stronger wont necessarily improve sprinting.
Sprinting can actually allow you to produce more raw strength outputs.
Sprinting can get you stronger
But getting stronger wont necessarily improve sprinting.
17. Pain is far more complex than the tissue source. E.g knee pain purely stemming from knee.
If you have had chronic pain, there are spinal cord changes that further make the area of sensitive.
A great example of this is the phantom limb, where amputees
If you have had chronic pain, there are spinal cord changes that further make the area of sensitive.
A great example of this is the phantom limb, where amputees
Still get pain in the area where their limb used to be, even once it has been removed.
This proves that there is spinal cord involvement, which requires rewiring of these structures which is of far greater complexity
This proves that there is spinal cord involvement, which requires rewiring of these structures which is of far greater complexity
18. The #1 most important aspect of training is intent.
You can have the 'perfect' programming (whatever that is) and if your WHY and intention isn't cemented, you will not get as good of an outcome as someone who works with intensity and focus each session.
Train with a goal
You can have the 'perfect' programming (whatever that is) and if your WHY and intention isn't cemented, you will not get as good of an outcome as someone who works with intensity and focus each session.
Train with a goal
19. @TheOutlawRebel1 I also train this exercise, but more so for purposes of mobility and robustness in compromising end of ranges.
Exercises that allow you to load the lower body more eccentrically with greater poundage's are more favourable for strength and muscle growth
Exercises that allow you to load the lower body more eccentrically with greater poundage's are more favourable for strength and muscle growth
20. To successfully rehab an injury:
- Exercise selection
- Relationship
- Nutrition
- Supplementation
- Previous trauma
All need to be addressed for the best , most optimal results.
How many of you with years of pain have had this kind of service? Very few I bet.
- Exercise selection
- Relationship
- Nutrition
- Supplementation
- Previous trauma
All need to be addressed for the best , most optimal results.
How many of you with years of pain have had this kind of service? Very few I bet.
21. The physical therapy industry prioritises modalities such as massage and needling so that you are dependent on them and keep coming back.
Downregulating pain often times blunts the response in you area of injury, and can cause other issues up and down the chain.
Downregulating pain often times blunts the response in you area of injury, and can cause other issues up and down the chain.
Ever gone to a physical therapist for a knee, then back or hip flares up?
This is why
This is why
21. The 'depth' debate should be squashed.
Yes you should work into full ranges of motion, but you should also get strong in partial ranges of motion too, especially if these are some of the positions you commonly hit in sports.
It doesn't need to be one or the other. DO BOTH
Yes you should work into full ranges of motion, but you should also get strong in partial ranges of motion too, especially if these are some of the positions you commonly hit in sports.
It doesn't need to be one or the other. DO BOTH
22. Heel elevated exercises (e.g squats) can obviously used to help athletes with reduced ankle range capacity.
But you can also use it to increase load in patella and quad musculature and provide a different stimulus vector
But you can also use it to increase load in patella and quad musculature and provide a different stimulus vector
23. Breathing exercises are a waste of time unless you are doing it in positions that aren't comfortable.
If you want to expand the ribcage beyond what you have prior, it is not going to be a comfortable process.
If you want to expand the ribcage beyond what you have prior, it is not going to be a comfortable process.
24. You can incorporate breath work into your exercise selection that you choose in the gym, this not only saves you time, but also can help you push through high intensity isometrics as an example where you are holding a position to fatigue.
25. Going for a swim and the hydrostatic pressure it provides is so much better then NORMATEC leg sleeves.
The benefits of the water pressure PLUS MOVEMENT will always be a better option.
Waste of money other than convenience
The benefits of the water pressure PLUS MOVEMENT will always be a better option.
Waste of money other than convenience
26. The reverse hyperextension machine is one of THE best machines for athletic performance, you can use it for ballistic rapid oscillation movements for:
- Hip flexor
- Shoulder girdle
- Hamstrings
It can be used for much more then your erectors
- Hip flexor
- Shoulder girdle
- Hamstrings
It can be used for much more then your erectors
27. The goal of your gym training, especially if you are competing at a high level within a sports context.
Is doing AS LITTLE AS POSSIBLE, whilst also getting the desired training effect.
Believe it or not you do not need to be extremely sore / DOMS to have had adaptions.
Is doing AS LITTLE AS POSSIBLE, whilst also getting the desired training effect.
Believe it or not you do not need to be extremely sore / DOMS to have had adaptions.
28. Your rotator cuff strength should be 10-15% of that of your max bench for 15 repetitions, at least.
And no, pissy resistance band work from your local physio will not get you there I'm afraid.
And no, pissy resistance band work from your local physio will not get you there I'm afraid.
29. Unless you love the sport of olympic lifting, there are far better ways to train power within a gym setting, that is faster to learn and doesn't have as much of a skill gap.
Olympic lifting is based, but if you are spending hours refining technical aspects, and missing..
Olympic lifting is based, but if you are spending hours refining technical aspects, and missing..
time training your sport as a result, then you need to weigh things up.
Olympic lifting is an EXCELLENT way to see what weaknesses and deficiencies you have though, the whole chain needs to be both strong and mobile in order to even complete them safely
Olympic lifting is an EXCELLENT way to see what weaknesses and deficiencies you have though, the whole chain needs to be both strong and mobile in order to even complete them safely
30. Static Stretching / YOGA can actually make you a shittier athlete.
Speed and sprint demands fast contractility of your muscle fibres, and if you are stretching them 10 hours a week, you are likely going to be slower as a result.
Tight doesn't always = BAD
Speed and sprint demands fast contractility of your muscle fibres, and if you are stretching them 10 hours a week, you are likely going to be slower as a result.
Tight doesn't always = BAD
31. The only hands on therapy I advocate is Dry Needling, and it has to be GEMt administered.
This is the only one that has significant scientific backing and helps downregulate a muscle immensely.
If they aren't twitching your muscle and if it isn't extremely uncomfortable..
This is the only one that has significant scientific backing and helps downregulate a muscle immensely.
If they aren't twitching your muscle and if it isn't extremely uncomfortable..
Then you are likely not getting any significant treatment effect from it.
31. Your rotator cuff's primary function is to stabilise the shoulder joint.
How the fuck do you expect it to do this by completing this exercise below.
You are using a towel and pissy band.
I would only ever use this at day 1 post injury, and doing 100's of reps
How the fuck do you expect it to do this by completing this exercise below.
You are using a towel and pissy band.
I would only ever use this at day 1 post injury, and doing 100's of reps
32. If you ice your ankle, you're in the ice age with the knowledge you have been given.
Swollen? use your bodies MUSCLE PUMP system that was built in to remove this.
100's of seated calf raises will help push the swelling out of the joint capsule and speed up your recovery
Swollen? use your bodies MUSCLE PUMP system that was built in to remove this.
100's of seated calf raises will help push the swelling out of the joint capsule and speed up your recovery
33. If this was the most advanced exercise someone gave you for hip / low back pain (Single Leg Glute Bridge)
Ask for your money back. Simply not good enough.
This is something they give to 80 year olds in hospital to prevent them from wasting away, not you.
Ask for your money back. Simply not good enough.
This is something they give to 80 year olds in hospital to prevent them from wasting away, not you.
34. No. This does not break up scar tissue and adhesions.
The vibration causes a parasympathetic down regulation, which can lessen soreness sometimes.
If you are paying a therapist to do this to you, they are laughing inside at how easily fooled you are.
The vibration causes a parasympathetic down regulation, which can lessen soreness sometimes.
If you are paying a therapist to do this to you, they are laughing inside at how easily fooled you are.
35. If you have ever had scraping, you are retarded.
You are literally paying 90 quid to get bruised. Hey unless you are into that.
Why not promote blood flow to the area instead by... you know? Fucking moving it.
You are literally paying 90 quid to get bruised. Hey unless you are into that.
Why not promote blood flow to the area instead by... you know? Fucking moving it.
36. Sorry to burst your bubble, but your chiro is not 're-aligning' you at all.
You think 1 crack session is going to change the forces muscles are imposing on your joints for 20+ years prior?
If that was so, they'd all be billionaires.
You think 1 crack session is going to change the forces muscles are imposing on your joints for 20+ years prior?
If that was so, they'd all be billionaires.
37. In saying this, spinal health is extremely important, but don't buy into 15 session packages that say you need 15 sessions to be in alignment.
Does that mean they are so good, that even if you have been in a car accident, it only takes 15 sessions?
Use your brain.
Does that mean they are so good, that even if you have been in a car accident, it only takes 15 sessions?
Use your brain.
38. Most therapists are so burn't out that they read your notes 1-2 minutes before a consult then come up with every session on the fly.
This is simply the industries fault, but something to consider when you aren't getting the results you want.
The model is broken.
This is simply the industries fault, but something to consider when you aren't getting the results you want.
The model is broken.
39. Movement variability is medicine, adding variety to exercise is an amazing way to mitigate injury, especially if you are purely in the gym.
Different grip widths, sumo vs conventional stances, partial and full ROM, different foot positions.
Switch things up.
Different grip widths, sumo vs conventional stances, partial and full ROM, different foot positions.
Switch things up.
39. Stop focusing on PAIN if you are injured.
Start focusing on where you want to be in the future, and work with someone that will help you take a graded approach to getting there.
Life is painful, focusing on this will make you hypersensitive, MINDSET is huge
Start focusing on where you want to be in the future, and work with someone that will help you take a graded approach to getting there.
Life is painful, focusing on this will make you hypersensitive, MINDSET is huge
@HealthGuardRay better ways of breaking down adhesions (diet is king brother)
- Vitamin K
- proteolytic enzymes
Shockwave therapy (depending on site), but this would be the last measure I take because is extremely painful
- Vitamin K
- proteolytic enzymes
Shockwave therapy (depending on site), but this would be the last measure I take because is extremely painful
37. Overhead mace rotations are an epic way to lubricate the joints as a warm up before lifting protocols.
Not many people are proficient with overhead rotational actions, so even starting with a dumbbell to get your groove is excellent.
Not many people are proficient with overhead rotational actions, so even starting with a dumbbell to get your groove is excellent.
38. KNEE BEHIND TOE
is just as important IF NOT MORE IMPORTANT of a position to train within an athletic context,
Obviously do both, but you probably find yourself in the position below quite often.
is just as important IF NOT MORE IMPORTANT of a position to train within an athletic context,
Obviously do both, but you probably find yourself in the position below quite often.
39. Klokov is both pidgeon toed and has a leg length discrepancy, however is one of the strongest motherfuckers on planet earth.
Next time you are told you can't do something because of your anatomy by a 'health expert'
Remember this.
Next time you are told you can't do something because of your anatomy by a 'health expert'
Remember this.
Here you can see he has to externally rotate his Left leg more in order to even up his leg length descrepancy, if he wasn't from soviet russia and from a soft western country, they would have told him from a young age he'd never make it.
40. @filatzz , you should be training in positions of both shoulder protraction and retraction.
Obviously bench pressing you will keep shoulder blades compact, but this shouldn't be the only way that you position shoulder blades throughout your entire training regimen.
Obviously bench pressing you will keep shoulder blades compact, but this shouldn't be the only way that you position shoulder blades throughout your entire training regimen.
41. @emailbyearl sensory deprivation tanks and an excellent way to be able to train your flow state and being present.
This is obviously crucial to physical performance, if you can get access to a tank that is
This is obviously crucial to physical performance, if you can get access to a tank that is
42. Usain bolt has scoliosis.
He is also the fastest man in the world.
Yes. He needed to have tailored training to work around this within a gym setting.
But don't let anyone tell you your body can't functional optimally ever again, and that xyz is causing all your pain.
He is also the fastest man in the world.
Yes. He needed to have tailored training to work around this within a gym setting.
But don't let anyone tell you your body can't functional optimally ever again, and that xyz is causing all your pain.
If you have had scoliosis for 15 years, then all of a sudden you are getting back pain?
What? it magically like a lightswitch has brought on your symptoms.
Don't let anyone limit your beliefs... Usain didnt.
What? it magically like a lightswitch has brought on your symptoms.
Don't let anyone limit your beliefs... Usain didnt.
43. Tiger woods did not have a 'weak' back.
Tiger was hitting 50,000 balls a year from the age of 9. What you need to realise is that elite athlete's sign a deal with the devil and accept that the pursuit of their craft will likely lead to break down of the body.
Tiger was hitting 50,000 balls a year from the age of 9. What you need to realise is that elite athlete's sign a deal with the devil and accept that the pursuit of their craft will likely lead to break down of the body.
Your average person will not put that much stress on their body.
And he even came back to win a championship with multiple spinal fusions. Perfect example of if you want something to happen badly enough, you can.
And he even came back to win a championship with multiple spinal fusions. Perfect example of if you want something to happen badly enough, you can.
44. I believe that you can make your body impervious to injury if it is something that you are obsessed about.
Other then a freak accident, the adaptability of the body and training in a certain manner when you understand tissue tolerance to load etc, makes this very possible.
Other then a freak accident, the adaptability of the body and training in a certain manner when you understand tissue tolerance to load etc, makes this very possible.
45. Just 2 weeks of barefoot training was shown to significantly increase vertical jump height and speed.
This is something that should 100% be utilised.
This is something that should 100% be utilised.
46. In saying this minimalist footwear on concrete takes a very very long time to have the adequate foot strength to accommodate for these loads.
You should build into this sort of thing over 6-12 months minimum. Not just jump straight in.
You should build into this sort of thing over 6-12 months minimum. Not just jump straight in.
47. Isolate to integrate.
Find your weak points, isolate them and train them, then watch your overall numbers skyrocket.
You are only as strong as your weakest link. The challenge is being humble enough to address them and actually be able to find your deficiencies.
Find your weak points, isolate them and train them, then watch your overall numbers skyrocket.
You are only as strong as your weakest link. The challenge is being humble enough to address them and actually be able to find your deficiencies.
48. BJJ + Gym training should be periodized, the beauty of both is that you can alter your intensity, you can drill in BJJ you can roll hard, which gives you so much more power when compared to team sports.
49. Neural signalling begins at the feet.
If this signal is dysfunctional, you are going to have issues higher up the chain.
The feet and ankles are build like a spring to absorb and produce force. And you don't need a super strong deadlift or backsquat to be elastic.
If this signal is dysfunctional, you are going to have issues higher up the chain.
The feet and ankles are build like a spring to absorb and produce force. And you don't need a super strong deadlift or backsquat to be elastic.
Look at the Masai tribe, skinny as twigs, probably can only shift the bar for a squat, but 10x springier then you.
50. Cant flatten foot? Going to have a hard time pronating during the gait cycle which is essential to take off with explosivity
Can't create a stiff rigid arch? Going to be very slow off the ground with propulsion.
Can't create a stiff rigid arch? Going to be very slow off the ground with propulsion.
51. You can use these to consciously train supination and pronation, but must be done with intention and deep focus, if you're just rocking back and forth it wont do jack for you.
52. @yertt_hello hard to say without assessing. Clickiness without instability and an acute mechanism is just your Humerus rubbing up against superior aspect of shoulder blade.
Your current motor control + strength imbalances could be leading the shoulder to track accordingly.
Your current motor control + strength imbalances could be leading the shoulder to track accordingly.
53. You can actually strengthen your big toe in order to improve your push off mechanics,
Have had a client post big toe surgery rehab his toe function, and it cleared his rib / thoracic pain he was getting as well.
Have had a client post big toe surgery rehab his toe function, and it cleared his rib / thoracic pain he was getting as well.
54. The body doesn't work in isolation.
You can't just rehab the ankle, you need to train the entire system and every weakness it has for the best results.
I never just give ankle exercises, it is a full body re-integration.
You can't just rehab the ankle, you need to train the entire system and every weakness it has for the best results.
I never just give ankle exercises, it is a full body re-integration.
55. If you are doing Bosu Ball balance exercises, and you dont compete on an uneven surface for your sport.
You are wasting an immense amount of time, it has negligible carryover, and you look like a twat.
You are wasting an immense amount of time, it has negligible carryover, and you look like a twat.
56. 2 best predictors of balance is:
1. Single leg strength
2. Body weight composition
If you can smash out a rear foot elevated split squat with 1.8 x BW for 8 you will likely have extremely good balance too
1. Single leg strength
2. Body weight composition
If you can smash out a rear foot elevated split squat with 1.8 x BW for 8 you will likely have extremely good balance too
@V7TRUVIUS
1. Does it makes you feel better when you do it ?
If yes, keep doing so
2. Will it change and cause breakdown of tissue?
No
3. Will it make any long term structural changes to muscle or tendons?
No
Work on loaded mobility exercises if its a restriction
1. Does it makes you feel better when you do it ?
If yes, keep doing so
2. Will it change and cause breakdown of tissue?
No
3. Will it make any long term structural changes to muscle or tendons?
No
Work on loaded mobility exercises if its a restriction
If it is just general DOMs, movement through water, good sleep, on point diet, and just finding ways to relax will be the 80/20 in this scenario
57. If you want to compete for as long as possible, as a grappler or striking athlete.
Your work in the gym should be focused on UNDOING the compensatory patterns of your sport.
Every sport has repetitive movement patterns that cause weak links that need to be dialled in.
Your work in the gym should be focused on UNDOING the compensatory patterns of your sport.
Every sport has repetitive movement patterns that cause weak links that need to be dialled in.
58. 'Lift slow to be slow' is bullshit.
Slowing down a lift requires greater input from stabilisers.
Obviously this isn't the only form of training you should do, but coupling this with explosive plyometrics etc is a recipe for success.
Slowing down a lift requires greater input from stabilisers.
Obviously this isn't the only form of training you should do, but coupling this with explosive plyometrics etc is a recipe for success.
59. Everyone thinks your neural system is the fastest acting system within the body. This can range from 7-170 miles per hour.
Facia can compress and expand at the speed of sound, which is 3 times faster then neural conductivity.
The body is an amazing apparatus
Facia can compress and expand at the speed of sound, which is 3 times faster then neural conductivity.
The body is an amazing apparatus
60. Tendons respond terribly to rest. They will get weaker and soon as you reload them you will be even worse of than you were in the first place.
61. Training your neck can also strengthen your central nervous system and make you stronger without training other areas of the body.
The body recognises the spinal cord is more protected in a vulnerable spot of the neck, and allows you to produce more force.
The body recognises the spinal cord is more protected in a vulnerable spot of the neck, and allows you to produce more force.
62. Barbell bench press is a woeful chest hypertrophy builder.
It should be used to maximal pressing strength capacity, not for the benefit of hypertrophy.
It should be used to maximal pressing strength capacity, not for the benefit of hypertrophy.
63. Most rehab protocols for soft tissues (especially hamstrings) fall at the waist side because there has been no ballistic loading properties within a gym setting.
If you want your hamstring to fire fast, you need to train it to do so in a controlled environment
If you want your hamstring to fire fast, you need to train it to do so in a controlled environment
64. Loading the spine in flexion is not 'good' or 'bad' but before completing a movement like this you should ensure you have good segmental control throughout the whole spine which the average person does not have.
65. Using rings can be far superior for a lot of shoulder pulling specific training because the shoulder blade can wrap around the entire rib cage
66. GSP was so successful and one of the GOATS because he could express every quality neccesary for MMA. Good grinding (grappling isometric strength),
Explosive for take downs
Good muscular endurance at high energy outputs for striking...
Explosive for take downs
Good muscular endurance at high energy outputs for striking...
Firas also added a TONNE of variability to his training, which kept him robust from an injury stand point.
Some camps he would do gymnastics, others he would emphasise weight training.
The more variety the body can handle, the less likely it will fall to injury.
Some camps he would do gymnastics, others he would emphasise weight training.
The more variety the body can handle, the less likely it will fall to injury.
Loading suggestions...