• We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

    We Offer Blending Dynamic Neuromuscular Stabilization & Strength and Conditioning

1RMPerformance Blog

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

Tuesday, October 2, 2012

An Intro to Squatting Part 1

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Battle of the Squat Part 1:

Back squatting and Front squatting, high bar squats versus low bar squats, whats the difference? Does it really make a difference if the bar is behind or in front of your head? Should certain athletes back squat while others should front squat? How do you even perform a squat properly? We will look at all those questions while we take a look at two tremendous exercises: the back squat and the front squat. They have a bunch of similarities, but also have a few major differences. Hold on to your seat because we’re about to dive right in.tom-platz-squat

Monday, October 1, 2012

Training acceleration & deceleration

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How training eccentrically makes you more explosive
Power + Endurance = poor baseball/softball performance
5 Myths Revealed
Myth #1: Everyone loves working out

Obviously false. Arguably one of the best strength and conditioning coaches around, Mike Boyle says it perfect in his list of 25 things about me post, “I don’t really enjoy working out. I do it sparingly so I will not die or embarrass my business.”

How to be on top of your mental game

Did anyone else watch the beach volleyball match between the young Italian women and the seasoned US women? I listened as the announcer babbled on about how the Italian women could be the next Misty May and Kari Walsh. And then, I watched horrified as the 21-year-old Italian broke down in tears after the first match. I seriously had to lift my jaw off the ground because I couldn’t believe she was really crying between matches.

Building strength in the female athlete: Phase 1

High school female athletes are weak. There is just no beating around the bush with that one, but let me rephrase it anyway: high school female athletes are in desperate need of a good strength program. I do evaluation/assessments on athletes all the time and the results are pretty consistent, with slight variations between athletes. Here’s what it looks like:

Thursday, July 19, 2012

Bench Press, The Right Way

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How to bench properly

It’s Monday at the gym which can only mean one thing: “chest and tris” for 90% of the typical gym goers in America. Nearly every one of the chest and tri doers will start their workout with a variation of the bench press, whether incline or flat, dumbbells or barbell. Now I’ll be the first to admit that I use to split up my workout routines like the rest of society, before I came to the brighter side. Now this post isn’t meant to make fun of people that split up workouts this way, it’s meant to be educational. By the end of this article you should actually know, or at least have a better understanding, of what muscles you really recruit while benching and how to bench properly.

Monday, July 9, 2012

Saving Your Shoulder

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A quick guide to a healthier shoulder

Rarely a week goes by when I don't hear someone complaining about shoulder pain or see someone massaging a sore bicep tendon. I see it all the time in youth baseball/softball players, but also frequently in recreational athletes including volleyball players, surfers, and weight-lifters. It wasn’t until I got a text from a friend last week explaining that his shoulder even bothers him when he plays guitar that I had my eureka moment. Most San Diegans suffer from the curse of underdeveloped external rotators, and overdeveloped internal rotators!

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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.

    2W7A6875

    Read more...