1RMPerformance Blog
1RM Performance and San Diego Strength and Conditioning
There are three major avenues that we improve performance of our athletes:
1. Movement
2. Mentality
3. Programming.
In my opinion, these are the three most important aspects of training that must be addressed and improved in order to truly take an athlete to the next level. Together, each attribute raises the overall athletic potential of the individual, improving their short and long-term abilities.
What does it mean to be a strength coach?
In my opinion, the strength and conditioning world has shifted in a direction that has a strength coach believing they need to be more of a movement/prehab specialist; instead of being what the name says, a STRENGTH COACH. If you say you’re a strength coach, I ask you to read this article, and see if you really fit the criteria.
Bench Pressing with your feet up has been frowned upon by most “elite” strength coaches through the nation. Reasons are often the lack of stabilization, lack of support, and the lack of drive into the ground which takes away from how much you can lift. Most importantly, coaches say it’s dangerous. All of these are true statments. And still, with all the bad press that benching with your feet up gets, I still bench that way and I attribute my personal successes on the bench to it. All of my athletes begin benching with their feet up as I progress them into a full bench press.
Assessing Beyond The FMS
Assessing an athlete is the single most important moment between myself, an athlete, and the athletes parents for the first few months of training. A typical assessment goes like this… Step 1. Shake his hand and introduce myself. Step 2. Bring him to the training area and show him where the magic happens. Step 3. Sit him and his parent or parents on the couch and a life is changed forever. 4. Movement assessment 5.athletic assessment 6. Explain everything I saw during the assessment to the kid and parent. 7. Answer every single question 8. Begin making progress. 9. Sign the family tree. 10. Hand shake good bye, and a little message to let he or she know the journey we are about to embark on together.
Fear Of Failure
Athletes fear failure. I find it hard to believe someone who says they don’t. This fear will do two things; motivate you to never fail again or it will break you down and create a fear that holds you back and limits your potential. I REFUSE to let fear of failure break ANY of my athletes. This is not going to be a normal blog post here at 1RM Performance. I want to address the elephant in the room that so many athletes and parents have lost the ability to deal with and forget exists.
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.
