Leaders, Innovators, and Mentors in the Fitness Industry
Today, I’m am going to share with you my biggest influences in the fitness industry. These are the people I respect for their knowledge and for how they’re pushing their business forward. Not to mention, the blogs I read every…almost every day.
First and foremost, my personal coach, or at least I follow his programming, which may I mention is FREE on his big dawg’s blog, which is crazy, considering how much people would pay for this information,
Optimum Performance Training – James Fitzgerald
CrossFit is Rehab!
We believe that the need to have proper mechanics before adding load or reps is the only way to prevent injury and, over time, increase performance. Therefore, we stress the importance of best orthopedic function, proper mechanics and injury prevention more than 90% of the trainers out there. Elite performance and sound orthopedic function are one and the same. You could call us performance-based physical therapy. The CrossFit method is used to reduce nagging training limitations like limited joint range of motion and soft tissue dysfunction.
FREE DOWNLOAD: Kelly Starrett, a licensed physiotherapist talks to Crossfit Radio on the subject of “Crossfit as rehab.”
WOD 12Oct 09
Run 400M
15 Deadlifts (M: 225# W: 95#)
Run 400M
30 Burpees
Run 400M
60 Pull Ups
Run 400m
Solving Knee Problems
“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.
Improper squat mechanics under load will lead to problems over time. Muted hips and knees bent forward are common faults. Starrett said one patient at his clinic was an elite, world champion athlete who had flown in for a consultation. The problem was the athlete simply didn’t know how to squat. Starrett blamed the athlete’s coach and PE teachers for failing to provide proper instruction. “No one ever taught him to squat right,” Starrett said.
The body weight squat to a high box can be a good way to start. Kelly tells his clients to keep their spines straight, stick their butts back, break their knees at the same time as they reach back, and put their hands up for balance. Athletes find they can squat with no pain because they are unloading their quad tendons. It takes them off tension and they don’t get a down/up stretch cycle. The eccentric/concentric chain is broken and the athlete is able to rise properly from the squat. The shin is pretty vertical and the femur is rotating around a pretty vertical tibia.
When athletes are put in the best position, with maximum congruency of the joints, hotspots are unloaded. Keeping the shins vertical maximally unloads the patella tendon.
WOD 18Aug09
As many rounds as possible in 15 mins
15 Ring Dips
15 Ring Push Ups
*Do Endurance Workout Immediately Following
Endurance:
Immediately Following WOD
2 Rounds
Run 200m
Run 400m
Run 800m
Rest = Work
Inspiration: “The Six W’s: Work will win when wishing won’t.” -Todd Blackledge