What types of exercise are best for children? My son is ten. He is not overweight, but he is relatively inactive. My daughter is 8, a little overweight, and not particularly physically oriented. Is cardiovascular or calisthenics exercise the best thing for them right now? Your children are at a very formative period in the […]
A personal trainer sent me an email a few months ago asking for clarification on accumulation and intensification, and how they relate to general physical preparation and specific physical preparation. For those without a significant strength training background, these are terms used within periodization of training. Periodization in personal training is the pre-planning model used […]
I recently did a consult for a potential client who told me that he was boxing to improve his strength. Our conversation went something like this: Client: Boxing is a great workout; I am totally drenched afterward. Me: I agree, but it’s not going to do anything to improve your strength levels. Client: Are you […]
The essence of all personal training is grounded in improvements in strength. What form that strength ultimately takes is a function of the goal of the client. There are several technical terms to define different types of strength. While it is not the job of the client to know these terms, some basic vocabulary is […]
How To Go From 0 Reps To Multiple Sets The pull-up is one of the most efficient multi-joint exercises to improve upper body strength and musculature. Although it is a difficult exercise to perform, especially for beginners, it is an invaluable exercise to learn. This article will take you through a step-by step progression of […]
Absolute / Maximal Strength in Personal Training The one rep max test is a very commonly used protocol for evaluating absolute (maximal) strength. Absolute strength is defined as an individual’s voluntary capability to lift a maximal amount of weight for a single repetition. One rep max testing is most applicable when the strength coach or personal […]
During exercise, the human body relies on three basic systems to produce energy. These energy systems are the anaerobic a-lactic system, the anaerobic lactic system, and the aerobic system. The first two systems do not utilize oxygen for the production of energy (thus anaerobic), while the third system – the aerobic system – does. Depending […]
Anatomy and Physiology of the Lying Leg Curl Hips Neutral, Toes Straight and Pointed Leg curls of all kinds are excellent assistive exercises for the hamstrings. They are unique because, unlike their counter-movement – the leg extension – they provide no shear forces to the knee, and provide a direct component of hamstring training that […]
Anatomy of the 30 Degree Decline Dumbbell Press Palms Neutral The 30° Decline Dumbbell Press is a great exercise for increasing the strength of pectorals, deltoids, and triceps. The synergistic muscles of the serratus anterior, coracobrachialis, subclavius, and the external rotators – infraspinatus and teres minor – also receive a great amount of stimulation. Physiology of […]
Anatomy and Physiology of the DB Gorsha Split Squat The DB Gorsha Split Squat is an excellent exercise for improving both the strength and the mobility of the quadriceps and glutes. Kinesthetic awareness is a large component of this and all unilateral lower body exercises, as you will be required to balance on one leg […]