Power, defined in this context, simply means the combination of strength and speed.  And, while you may perform skills that are strength or speed based alone; it is the combination of these two components that produces power.  A practical example of power might be two road cyclists racing and the one who is pushing the…

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With summer in full swing, and the 4th of July ahead us, it is time to settle into a healthy summer.  This includes healthy activities, nutritious dietary fundamentals and, of course, performing your regular workouts no matter how active you may be throughout the summer.  This week, we will feature ten simple ways to be…

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While not quite here, it is a great time to think about what wonderful summer foods await us in the next few months.  Once here, then enjoy all of the delicious summer foods by following the summer eating from A-Z guidelines! A – Make applesauce from scratch, chill it and then serve it with a…

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Pushups are a staple exercise for most exercise programs.  However, here’s a little “spice” to add to one of the best upper body and nose to toes core exercises on the planet.  The “spice” will be various planks and bridges integrated into pushup sequences.  Add some tempo changes, stir in the right amount of positional…

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When concentrating on performing movement patterns properly understanding where the movement itself originates from is crucial so that you will know how to initiate the movement.  Using the analogy of planning a road trip, the same way you would research your route and refer to maps creating a logical progression for the trip, apply that…

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While we always include lateral motion training during our winter sports preparation programs, lateral motion training is an excellent training modality for just about every sport and activity. Lateral Motion Training (i.e. LMT) takes place predominately in the frontal plane of the body (i.e. moving side to side). Due to the frontal plane demands of…

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The lateral flexors of the spine (i.e. quadratus lumborum, iliocostalis cervicis/lumborum/ thoracis, intertransversarii, levator costarum, scalenus anterior, scalenus medius, scalenus posterior, spinalis cervicis and the external obliques, minimally), move the spine laterally (i.e. to the side). These muscles need to be strong to work in conjunction with our spinal flexors, extensors and rotators so that…

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When experiencing a plateau while performing your muscular strength training program, the tendency is to increase the external resistance (i.e. increase the weight you are lifting).  However, everyone reaches a point when they are no longer able to lift more external load either due to their current strength level or perhaps physical limitations which prohibit…

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In Basic Biomechanics, Susan Hall (2003) defines stability as “resistance to both angular and linear acceleration, or resistance to disruption of equilibrium”.  Balance, however, she defines as “the ability to control equilibrium.”  Or, “the process of maintaining the center of gravity within the body’s base of support within a given sensory environment”. Therefore, there is…

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Plyo boxes are valuable fitness tools.  We utilize boxes for a plethora of purposes including the intended use which is to jump up onto the boxes promoting plyometric/power training or stepping onto the box concentrating on muscular strength training for the lower body and nose to toes core.  If the use is for plyometric jumps,…

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