• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

1RMPerformance Blog

Monday, September 16, 2013

How to Improve Sport Specific Speed

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How do you best improve your sport spefic speed? How can an athlete look flawless in speed and agility drills, but look terrible when he or she is in a game time situation? The answer is simple, their brains!

What is life really like as a strength coach? Imagine, being judged everyday of your life. Imagine having coaches, parents, and athletes placing their future career in your hands. With so many eyes on you, you are given a platform to create a monster, be a role model, create bonds and relationships that will last forever, and improve a kids character and work ethic. Personally, I don't think I was meant to be anything else in life! This article is meant to give you an inside look at the hours spent working with athletes.

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Thursday, September 12, 2013

Three Cues to Get Stronger and Decrease Pain

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Recently, I was teaching a baseball player how to do a back squat. I began explaining the normal cues I give to my athlete, and then something incredible happened. This athlete did something I never imagined seeing. I gave the cue, get your head under the bar and walk back. So he literally tries to stand up with his head under the bar, with his hands assisting it as it rested upon his head. I immediately told him to stop, and then proceeded to crack up with the athlete and his dad. The thing is, he did exactly as I told him to do, just took it very literally.

As a volleyball player, how do you actually hit the ball harder? It's a great question and actually is more difficult to answer then I expected. I was asked this question by one of the best, most technical volleyball coaches in San Diego. His thought was that if we increased core strength, then our volleyball athletes would hit harder. However, we are going to take a look at how core stability plays a role in hitting harder. 

Using Tempo as a Training Variable

Based on current training models, a set 1-3 is associated with training for power, a set of 3-5 is associated with training for strength, sets of 6-8 hypertrophy, and anything greater than that you are training for muscular endurance. Now let’s call an apple an orange, and would it be possible for a set of 6 to actually illicit 3 separate training effects? In other words, is it possible that a set 6 reps can 3 seperate training effects? The answer is yes. Let’s welcome the training variable TEMPO to the conversation.1366731457858.jpg

Wednesday, August 7, 2013

3 ways to run faster

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How can I get faster? This is one of the most common questions we get asked at 1RM Performance. Let’s be real for a second, speed kills. Parents know it, athletes know it, and strength coaches know it. The trick is figuring out the best way to make an athlete faster.

Wednesday, July 17, 2013

Rotator cuff - quick and easy

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The rotator cuff has a very important role – to keep your arm attached to your body. The 4 muscles of the rotator cuff originate on the scapula (see below) and insert on the humerus and keep the head of the humerus centered in the glenoid fossa. Think of the head of the humerus as a golf ball, and the glenoid fossa as the tee.

Thursday, June 6, 2013

Inside scoop on 1RM Performance

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A lot has been happening at 1RM the past few months. We have seen athetes transform from weak, powerless athletes to strong, powerful athletes in just 8 weeks. It's amazing what a middle school athlete can do when you teach them how to use their bodies and how to transform their bodies into efficient, powerful machines. Take a kid and get them stronger and they will run faster, hit the ball farther, and start turning some heads. In a nutshell, that's what we have been doing the past few months. 

Thursday, June 6, 2013

Effect of Finals on Your Training

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How to Address Your training During Finals

This article is aimed to all the high school athletes and coaches out there…

Over the past two weeks, all of my athletes have been preparing and stressing over finals. Finals means one thing: stress. Stress is something that needs to be factored into preparing an exercise program. If you think stress doesn’t actually impact your performance, then check out this story.

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Off season baseball/softball training in San Diego has just begun at 1RM Performance. So far, there is a trend of movement issues and injuries that are showing in the bodies of my younger athletes. Non dominant hips are much “tighter” then the hips on the dominant side. The tightness in the hips presents itself as “tight” hamstrings and “tight” hip flexors*. The imbalance between the two sides has also lead to structural changes in the athletes hips, which could be the cause for the increase in minor hamstring and hip flexor strains that parents have reported during their teams season. If this sounds like you or your child, sit back, and take a ride on the education highway!

*Why the quotation on tightness? Read: Quick Strength and Conditioning Lessons to discover more.

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Latest from Our Blog

  • Two simple ways to increase your vertical
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    Two Simple Steps To Increase Your Vertical

    What is the easiest way to jump higher? I can’t tell you how many times I’ve heard that question. To be honest the answer is pretty damn simple: assess what you’re currently doing and add in more of the opposite. In other words, if your jumping volume is high, lift heavier and more often. If you lift heavy all the time, add more jumps into your program. This sounds too good to be true, but its not. It’s literally that simple.

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