• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

1RMPerformance Blog

Wednesday, February 13, 2013

What Is the Ultimate Protein Shake?

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The Ultimate Protein Shake

Chocolate milk as a the ultimate protein shake on a budget? Every athlete I’ve ever worked with, every friend I’ve ever given nutritional advice to, and random people in the gym, have all asked me to recommend some type of recovery shake. Should I take this supplement or that supplement, eat carbohydrates, or avoid them, what should I do? All but one athlete, who happened to be a type one diabetic, has received the same response, and it’s definitely not what they expect. My recovery drink of choice is none other than…CHOCOLATE MILK!

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Thursday, February 7, 2013

The Proper Way to Use A Powerlifting Belt

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Using a powerlifting belt is your best friend if you know how to use it properly. Notice how I said use a weightlifting belt, not wear. We all know the buckle should be in front (should it really?) and the belt should be relatively tight. However, the use of a belt seems to stop there for most people; when in reality it does so much more.

weight-lifting-belt

Improving your deadlift technique and increasing the amount you can deadlift is as easy as engaging your lats.  Being able to engage your lats while dead lifting will make or break your ability to pull heavy weight. Up until last week, I was struggling to maintain tension in my lats throughout the whole pull. This problem had single handedly slowed my progress for the upcoming power lifting meet. If you can’t fire your lats while deadlifting, you don’t have a prayer to keep your chest up or be able to drive throughout the entire pull. An inability to keep your chest up will result in flexion of the spine (think Hunchback of Notre dame). Any flexion of your spine can lead to damage to the passive support structures; in other words, low back pain, chronic injuries and so on. 

 

Developing the athletes of the future

Wednesday, January 16, 2013

Lessons From an Ill-Fated Baseball Player

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Should baseball players train on unstable surfaces? Should baseball players depend primariily on yoga and stretching int heir off season programming? Should baseball players be training in the 12 to 25 rep range?

yoga cartoon

Thursday, January 10, 2013

How to get faster

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Why running coaches aren't all what they are chalked up to be

Unstable surface training should be banished from the strength and conditioning world. I mean truly banished, never to be seen again! Physical therapy and athletic training - fine, but a strength coach or personal trainer trying to make an athlete stronger and more powerful – NO! Get your feet on solid ground and stop prescribing exercises. PLEASE!

 

Friday, November 9, 2012

The REAL core training

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What?? You don't do sit-ups?

Nothing drives me crazier than getting asked what my favorite ab exercise is. Maybe I just really dislike vanity, but more likely, I think my dislike for "ab" exercises comes from the fact that most people just don't understand what the core is, and specifically what it's function is. The other day, I came across this definition of the core that sheds light onto what I'm talking about:

Wednesday, November 7, 2012

Glute activation

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The forgotten backside

What’s the deal with glute activation? Is it just one of those trendy terms that us strength and conditioning folk throw around, or does it actually carry some weight? In this post, we are going to look at what glute activation is, why it’s important, and how it can increase your performance.

Front Squat vs. Back Squat

The difference between the front squat and back squat. As promised, I will continue to answer myths and misconceptions of the different squat variations (with only a few tangents). For this installment, I will focus on the difference between the front squat and the back squat.

kid squatting with pumpkins

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Latest from Our Blog

  • Improving The Throwing Athlete Part 1. Generating Lower Body Power. Do You Have What it Takes?
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    Improving The Throwing Athlete Part 1. Generating Lower Body Power. Do You Have What it Takes?

    Is your lower half holding you back when you throw? Do you feel like you’re not maximizing your lower body while throwing? The simplest way to see if your lower body is holding you back is to see if your lower body has enough power and strength to begin with. In other words, does your lower body have sufficient power but you are just not using it? Or, are you just so weak and have such little power coming from your lower half that there is nothing there to help you generate speed and power into the ground and down the mound helping you throw.

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