How Supersets May Be Sabotaging Your Strength and Power

 

(www.bodybuilding.com)

Supersets and other methods of pairing exercises is a great way to make your training more efficient, create a greater metabolic disturbance in the body and is a programming method I use the majority of the time.

But when your goals include maximizing strength and power, or learning new complicated movements, supersets and other classic pairings may be doing more harm than good when it comes to the results you are seeking. 

Check out my latest article for Stack.com to understand when you shouldn’t pair exercises, or at least the best approach to doing so when you are trying to maximize movement learning, strength and power…

 

How Supersets May Be Sabotaging Your Strength and Power <–Click Here!!!

 

 

How to Optimally Warm Up for Lacrosse

 

(book-med.info)

 

We are often asked about an optimal warm up routine for the lacrosse player.

While the optimal warm up for each athlete would need to be more individualized to the athlete’s specific needs, using certain principles and methods in general will produce a more effective warm up. 

And this is important as one of the best ways to ensure enhance performance and decrease the risk of injury for lacrosse players is to complete a quality warm up before training, practice and competition. 

A warm up that is designed to specifically address the demands of lacrosse is the key to optimal results and success in sport.

With that, there are 5 components to a quality warm up for lacrosse players. The first three components are important but we know that it may not always be possible and practical for an entire team to go through it, especially on the field. 

So, at the very least completing steps 4 and 5 is absolutely necessary to helping lacrosse players warm up properly, enhance performance and decrease injury.

BUT!!!!…..

If you can, taking 5-10 minutes to go through the first three components will have a dramatic positive effect on the outcome of the rest of the warm up, as well as the subsequent performance during practice and competition.

 

  1. Soft Tissue

To prepare the lacrosse player for an optimal warm up the first consideration is to make sure the muscles are not too stiff. This is best accomplished by using a foam roller, tiger tail or lacrosse ball to complete self myofascial work.

The most important muscles to target are the quads and hip flexors, IT band, hamstrings, adductor (groin), glutes, calves, lats and bottoms of the feet.

 

 

2) Flexibility and Mobility

Now that the muscles are “reset” from the self myofascial work, for a lacrosse player to maximize acceleration, change of direction, top speed and rotational power, the muscles and joints must have adequate range of motion to safely and effectively maximize these qualities.

This is best accomplished with targeted stretching and mobility work.

The areas to focus on include the hip flexors and quads, adductors and thoracic ribcage (upper back rotation).

 

 

3) Activation

With flexibility and range of motion addressed, it is time for the lacrosse player to turn on the muscles that many times are less active, but are extremely important for maximum performance and injury reduction.

These include the core, hips and glutes.

 

4) Movement Preparation

Now that the lacrosse player has activated the desired muscles, it is time to use them in more integrated movements that are specific to sport. 

These bigger movements will prepare the lacrosse player for the upcoming dynamic and speed movements.

Included in these movements are spidermans, reverse lunges, forward lunges, lateral lunges and inverted hamstrings. 

 

5) Dynamic Movement

Now it is time to expose the lacrosse player to higher speed movements that more specifically resemble those of sport.

This will help to prepare the athlete for the forces they will encounter in sport as well as warm the muscles up even further.

Dynamic movements such as high knees, lateral shuffles, butt kicks, carioca, A skips, straight leg skips, straight leg runs and straight leg marches are first.

 

 

These can then be followed up by short distance sprints, change of direction lateral shuffles and lateral bounds.

 

CNS Activation Video <–Click Here

 

Wrap Up

When a lacrosse player and team complete a warm up that addresses all of the components above they will not only be better prepared to maximize performance, but they will be less likely to experience injuries that result from an underprepared state for sport. 

To stay healthy and enhance sport performance is the key for lacrosse players and a quality warm up is a critical factor to achieving these results.

For more specific help with your warm up, and for a document with all of the exercises and videos in this article simply reach out to scott@gotopfitness.com or kyle@gotopfitness.com and we will help you out and send the document your way. 

 

To your health and performance,

KA

A Quick Core Training Tip for a Chiseled Midsection and Injury Prevention

 

The crunch, it was the king of abdominal exercises for years, and for good reason, it makes the rectus abdominus muscles burn, which we all like. 

 

muscleandfitness.com
                                  muscleandfitness.com

 

But in recent history the crunch has been removed from many training programs, also for good reason.

With the works of Dr. Stuart McGill among others, the world of training has shifted away from dynamic core exercises as they have shown to place unwanted stress on the spine that can lead to pain and injury.

 

eduvelop.com
               eduvelop.com

 

Instead, isometric core exercises have become the staple in the majority of programs as they produce more stability throughout the system, and do not place the shear forces on the spine like many of the dynamic exercises do. 

So to prevent unwanted injuries, or when you are training your core around an existing injury or pain, these isometric exercises such as planks, side planks, anti-rotation presses, chops, lifts, etc. are the better choice. 

But….

It is hard to find exercises that beat dynamic exercises like crunches and oblique crunches when it comes to creating the abdominal burn we all like, as well as making it feel as if your abs are going to rip apart…which again, we all like for some reason, including myself.

 

memegenerator.net
                         memegenerator.net

 

And because of this, I know many of us will still use these exercises even if research suggests otherwise. 

So what can you do to get the best of both worlds?

By supersetting isometric and dynamic core exercises.

Try this:

At the end of your training sessions, complete 3-5 supersets consisting of one to two of the isometric core exercises listed below, and one of the dynamic core exercises.

 

Isometric

Planks

Plank Rows

Side Planks

Side Plank Switches

TRX Fallouts

Body Saw

Anti-Rotation Press

 

Dynamic

Crunch

Reverse Crunch

SB Crunch

Cable Crunch

Oblique Crunch

Slow Tempo Russian Twist

Cable Chop with Trunk Flexion

 

Two of my favorite pairings are crunches with plank rows and oblique crunches with side planks switches.

 

 

The options are plenty, and these lists are in no way exhaustive. 

Keep the principle of performing at least one isometric for every dynamic and you will be setting yourself up for a ripped midsection while reducing the risk of unwanted back pain or injury. 

What do you think? Have you tried this approach?