1RMPerformance Blog
Hip exercises benefical for Anterior Knee Pain
Written by Melissa HinkleyKnee pain sucks. It's annoying, it can impair performance, and can be debilitating at times. At 1RM, we are seeing and hearing about tons of high school athletes who are suffering from chronic knee pain. It goes under the disguise of many names; some call it Anterior knee pain, others Patellofemoral pain syndrome, and still others know it as Jumper's knee. It's a tricky one to deal with, but we have some tips that can hopefully decrease your pain.
Improving Throwing Velocity and Shoulder Health with DNS
Written by Bobby CongaltonSan Diego Baseball Performance and DNS
San Diego baseball is dominant. As a strength coach that works with baseball players that play year round, and at a high level, I must be able to keep my players healthy. That means it is mandatory for my baseball players to maintain proper movement and joint “centration” (joint position allowing maximal transfer of forces and efficient of movement). I can watch most pitchers and baseball players on the diamond, and pretty accurately diagnose where they are suffering pain. It has actually become a game with new clients. Knowing more detail about their pain than they tell me, and 99% of the time being right. What’s cooler than that is being able to eliminate the pain during movement sometimes instantly. It’s not magic; it’s Dynamic Neuromuscular Stabilization (DNS).
Bench Press Technique with a Bad Back: Believe in the Belly
Written by Bobby CongaltonThe Bench Press is possibly the most popular exercise in the gym world. It is commonly know to train your chest and triceps, and nearly always done on a monday. Common pain associated with benching is shoulder and wrist. People that currently have back pain will also feel this pain in their lower backs (no kidding). But what if you didn't need to feel all this pain? The fix is rather simple, but will take a little effort on your part. All of this pain could be avoided with a little deeper understanding of joint positioning and joint centration. For the sake of time, I will be specifically addressing the issue of lower back pain during the bench press.
This should be you when you lift!
The hardest part about growing a small business and being busy is trying to stay up to date with everything that is involved. For those of you that haven’t noticed, no articles have been written and published for the past few months. It’s been so long that I had to remind Melissa how to log on to the website! But with that being said, we have some exciting news at 1RM.... but you are going to have to wait (if you really want to skip what's been happening the past few months, just scroll to the bottom of this page).
Goals and Motivation
At 27 years old, I am currently training to bench 450, have a 10 foot standing broad jump, have a 62 inch box jump, squat 500 lbs, and dead lift 600. Melissa is training to make the pro beach volleyball tour, touch 9’8”, and bench 135 lbs. Chris Gibson wants to bench 350 and lose 20 lbs, Brett Vulgar wants to have a 60 inch box jump, Krista Morrison wants to squat 170 lbs 10x, and Justin Page wants to throw 90 mph. Why am I telling you this? It holds these people accountable for their goals. Why do I care about goals? They keep me motivated as a strength coach and a person.
Recovery Strategies: decrease muscle soreness & speed up recovery
Written by Melissa HinkleyMuscle soreness results from mechanical damage to the muscle and biomechanical changes within muscle tissue. It's characterized by inflammation, pain, swelling, soreness, stiffness, and markers of muscle damage such as Creatine Kinase (CK) and Lactase Dehydrogenase (LDH). (NSCA)
(Bobby and one of his athetes repping our new T's.)
How to improve shoulder Function
This is a fairly typical coversation I have with random athletes in passing:
Me: “How Is your shoulder feeling?”
Random athlete: “Ah not that good, I haven’t been doing my foam rolling and stretches.”
Me: Insert shocked face/are you kidding me face here.
How do you improve your posture while sprinting? This is a common question and problem seen more and more with young athletes. Running with poor posture hinders an athlete’s ability to generate and apply force efficiently throughout their bodies; ultimately robbing them of speed and power. Correcting this issue is a little more complicated than it might seem.
Increasing upper body power comes down to 3 things: overall strength, power production, and movement speed.
Evaluating an athlete is much more than just testing their vertical and pro-agility. At 1RM Performance, we have a very detailed way of evaluating our athletes. In 1 hour, we can figure out if an athlete has imbalances, mobility issues, strength issues, power issues or speed issues. Is it the best way of judging an athletes's abilities? I can't say 100% yes, but we have figured out a pretty sweet way to take our athletes to the next level and have concrete numbers to show their gains.
