Men are from Earth, women are from Earth, so let’s coach all people like Earthlings!
HOW TO TRAIN WHEN YOU'RE PLANNING A WEDDING (or are just really really busy)
By Courtney Kelly
Males: You’re about to hear why you don’t have to avoid cardio like the plague and why a female gym buddy might push you more than your bro. Females: You’re going to find out that you’re great candidates for strength training, that you’re metabolic machines, and that there’s nothing biologically or physiologically preventing you from gaining strength or muscle as fast as a dude. And coaches: Get ready for some helpful tips on how to coach homo sapiens of all kinds.
Range of Motion (ROM) Testing Explanation Part 2
By Courtney Kelly
We know your goals are important. And we know how critical exercise is to your mental and physical health. We want to help you take back what is yours from the email chains and spreadsheets and voicemails that multiply like the Night King’s dead army. So we’ve created this guide on how to train sustainably when your time is *very* limited, whether that’s because you’re getting married or for some other reason. Brides, grooms, new parents, entrepreneurs, and other exorbitantly busy folk: This one’s for you.
Range of Motion (ROM) Testing Explanation Part 1
by Dr. Eric Sobolewski
In part one we talked about what the actual measurement as it pertained to the passive properties. For the most part they remain constant throughout exercise, as it would not be beneficial if tendons and ligaments got more elastic during a workout. What does change over the course of a workout do to the active component of our muscles? Let’s dive into a little physiology…
Range of Motion (ROM) Testing Introduction
by: Dr. Eric Sobolewski
The science behind this assessment is twofold (this the first of two responses). To fully comprehend this ROM assessment we first must understand what exactly is happening at the tissue level. All tissue in our body follows one simple rule when a stress is applied (a load) the tissue (muscle, tendon, ligament and even bone) will undergo strain or lengthening. So, using this example, the stress is…
What to Expect Competing in Your First Year Of Weightlifting
Taking out the guess work:
With functional exercises, all tissue receives a stress because every muscle and joint is joined to every other muscle and joint. Therefore, with functional types of exercise, the body shows global stiffening when stressed. To account for this, you measure the flexibility of as many joints as possible with a ROM test that is easy to perform, repeatable, and measurable.
Sustainable Training & Performance: Hypertrophy Block For Weightlifting
By Becca Lee
USAW Sports Performance Coach
Strength Ratio Coach and Co-Owner
Licensed Massage Therapist
Masters National Medalist
When I was a new weightlifter I was transferring over from competing in CrossFit and I had limited exposure to seasoned weightlifting competitors from which to learn from directly. Along the way, I sought out advice from others more experienced than me…
Sustainable Training & Performance: Accumulation Block for Weightlifting
Relative to the accumulation block, the hypertrophy block of training features increased training frequency, increased intensity (load), and increased specificity. In the video above, we discuss the significance of the hypertrophy block in the context of the larger macrocycle. We also discuss hypertrophy-related responses, as well as the general characteristics of a hypertrophy block, and how weightlifters, specifically, would incorporate it…
Sustainable Training & Performance: Introduction
An accumulation block of training represents the first block of a macrocycle. It is characterized by low training frequency, high training volume, and low specificity. In the video above, we discuss the significance of the accumulation block in the context of the larger macrocycle. We also discuss the general characteristics of an accumulation block, and how weightlifters, specifically, would incorporate it in their training.
"Supplements: The Good, The Bad, And The Ugly" Part 2
We hold the belief that injury rehabilitation and performance optimization takes time and concerted effort. This is why we provide a long-term commitment to and emotional investment in all of our athletes. Because today's fitness media is steeped in quick fix formulas and get fit fast solutions that are unsustainable and largely ineffective, we want to improve our commitment to the entire Strength Ratio audience with actionable content that will enable you to set new records and stay healthy for the long term. Thus, we've created the Strength Ratio "Sustainable Training & Performance" series.
"Supplements: The Good, the Bad, and the Ugly" Part 1
by Dr. Eric Sobolewski
The key to determining what supplements you should take is determined by how you train. If you don’t train hard, supplements are a waste of your time. You can drink all the pre-workout, get in all the BCAAs, and have the best post-workout protein shake in the world, but it won’t get you very far. Supplements are used to help your body recover and prepare for a workout. The most common recover/muscle building aids are Protein, vitamins, and fish oil. Common training aids are usually Creatine, caffeine and B vitamins.
Aerobic Training for Strength Athletes: Recovery Explanations and Tips
by Dr. Eric Sobolewski
First and foremost, a supplement is, by its very definition, meant to be something added to an already balanced diet. If your diet sucks, no amount of supplementation will help you. Begin by getting your diet right; then, and only then, should you consider taking supplements.
Secondly, it is important to note that supplements are not drugs. If they were drugs, they would only be available by prescription, yet GNC and bodybuilding.com do not require a physician's referral.
The strength community in the US is slowly welcoming conversation about aerobic activity for health, performance, and recovery purposes. This post seeks to add to the current information available about the benefits of aerobic training for strength athletes, most specifically in terms of recovery. It will first attempt to clarify misunderstandings about lactate, the single substrate, versus lactic acid. Secondly, it will explain how lactate’s involvement in lactic acid can be converted back into re-usable fuel by performing low intensity aerobic activity.