1. The ankle and calf complex: Exploding through the vertical jump
This is one of the best articles I’ve read on the vertical jump in the last 6 months. So many strength coaches and physical therapists talk about the importance of the glutes, hamstrings, and quads during the vertical jump (which are all extremely important), but fail to mention the ankle-calf complex. This article goes in-depth on the subject, and even gives us a few exercises to incorporate into our program.
2. Ankle Sprains: What you need to know
Ankle sprains are one of the most common injuries in sports. Worse yet, hardly anyone rehabs them long enough to regain full mobility and strength. Here physical therapist Rick Kaselj and Matt Ferguson discuss the ankle sprain in detail, along with exercises to strengthen the ankles.
3. Improving S&C in college athletes
Strength coach and trainer to hundreds of professional athletes, Charles Poliquin gives us 10 tips on improving strength and conditioning results in college athletes. The big ones: #1, #2, #9.
1. Pushups. Pushups. And more pushups
Personal trainer Nick T from Performance U gives us 20 different pushup variations/routines. You’ll never have another excuse that you don’t have the right equipment to get a great chest and arms workout. Our favorite: #1
2. Top 10 Tricep Exercises from Coach Poliquin
The strength training guru, Charles Poliquin, gives us his top 10 arm extension exercises. If you’re looking for variation in your arm workout, now you have it. There’s enough exercises on this list to keep your body guessing for years.
3. Train for more than just size. Train for functional size.
Charles Poliquin again drops another knowledge bomb on us with this article on training for functional muscle mass. It’s a long, but great read. If you’ve hit a sticking point on the scale, give this article a read, and you’ll blast through it.
1. Tight hamstrings? Don’t just stretch them.
Strength coach Eric Cressey trains athletes everyday. He’s seen his fair share of hamstrings strains. In the article above he gives us 5 different reasons why we may have tight hamstrings. If you’re a female athlete and have tight hamstrings, pay careful attention to reason #1. Get those glutes and core strong!
2. Big Bang for your buck exercise for softball/baseball and basketball athletes.
Strength coach Tony Gentilcore gives us an awesome exercise for athletes. It strengthens the core, works the frontal plane, and improves T-Spine mobility. Why we love it for basketball players: improve lateral movement, aka shuffling. Why we love it for softball players: improve lateral movement for infielders.
3. Training to improve your vertical jump
Interested in improving your vertical jump? Check out this article describing how the body operates during a dunk. Key point: Train the heck out of the glutes!
The Summer Edition
Who doesn’t want a 6 pack? Personal trainer Dean Somerset gives us a great ab progression. Our favorites: TRX bodysaw, Kneeling Pallof press, and the landmine. Give them a try, and your abs will be screaming in the morning.
Strength coach Charles Poliquin gives us 30 tips to get ripped. Coming from a man who has trained some of the best athletes in the world, it’s a must read when designing your next fatloss program. Our favorites: 1, 2, 5, 14 and 15.
Weight loss expert Dr. Mohr gives us a one of the longest lists we’ve seen to lose weight. Our favorites: 4, 7, 9, 10, and 13.
Take 10 minutes to read those 3 articles, and you’ll avoid wasting a lot of time during your next diet.
1. Crossfit guru gives us 6 mobility exercises to prevent injuries and improve performance.
If you’ve haven’t watched Kelly Starrett’s MobilityWoD, you’re missing out on some fantastic mobility exercises that will make you look better, feel better, and play better. In the above article, Kelly gives us 6 mobility exercises that take just 12 minutes to do and are sport specific.
2. Knee pain preventing you from lifting? Ben Bruno gives us a few exercises that may help alleviate that pain and get you back lifting ASAP.
If it’s serious knee pain and acute in nature, see a physical therapist. However, if it’s a nagging knee pain that’s chronic in nature, and you’ve already seen a physical therapist, try a few of these exercises out. You’ll be surprised at the results.
What do we do at Ageless? 1. Foam roll the IT band, quads, glute max, and glute medius 2. Get the glutes firing with quadraped hip extensions and bridges . 3 Focus on the hip hinge pattern. 4. Use exercise that target the VMO – band TKEs and the Peteresen step-up.
3. Are you plyometrics hurting you?
One of the greatest sports performance coaches in the U.S., Vern Gambetta, breaks down proper plyometric training, programming, and planning. If you’re performing an unsupervised plyometric program, read all 3 parts of this article to get the most out of your program. By the end , you’ll be able to design an awesome plyometric program.
1. Dr. Stuart McGill, professor of spine biomechanics and lower back disorder guru, talks about ab exercises that won’t hurt the lower back.
How do you get 6 pack abs without hurting your lower back? Dr. McGill shows us a few great exercises in the video above. Try weighted side planks and the stir the pot exercise for a humbling experience.
2. Ready for some manly cardio? Try these sled dragging exercises
One of the most innovative strength coaches in the game, James Smith, gives us a few sled dragging variations that are guaranteed to get your heart rate up, legs burning, and abs screaming.
If you’re bored with your current cardio routine, give these a try. Our favorite: the bear crawl.
3. Too Busy to lift weights? Powerlifting legend Jim Wendler gives us a few tips on creating quick, effective workouts.
Jim Wendler, creator of the 5/3/1 program and former powerlifter, doesn’t have much time to train anymore. Between his business and family, the days of spending 2 hours in the gym every day are long gone.. It doesn’t look like it’s had any negative effect on his body. In the article above, he details his 2 day per week workout. If you are crunched for time, give this workout a try.
1. Need a change in your lifting routine, talk to Dan John
One of my favorite strength coaches gives us a quick routine that will change things up a bit. If you’re stuck in your current routine, give this a try for a few weeks, and then jump back into your old routine. Not only will it train muscles you probably don’t even know you have, but it will refresh your batteries so you can break big records when you go back to your old routine.
2. The only diet I ever use – carb cycling
I hate diets. I have an extremely hard time sticking to them. However, I’ve had the most success (results and duration) with carb cycling. In fact, it’s the only “diet” I use. Anymore, carbs are about the only macronutrient I pay attention to. Here’s a quick article on how to set up carb cycling.
3. 23 Ways to Get Bigger and Stronger
Once again, Jason Ferruggia drops another great article on getting bigger and stronger. I’d highly suggest you review his 23 points, and make sure you are abiding by them. The guy knows what he is talking about.