Top 5 Tips to Prevent Running Injuries This Season

Wear Appropriate Footwear The best running footwear is often a confusing topic for many amateur runners. In simple terms the type of footwear can vary based on foot type and style of running. For example, a long distance runner with large pronation (foot turning inwards) will need a shoe with increased rear cushioning and an insole which can support the inner part of the foot. Although footwear can be very much individual based on the above, a simple home check [...]

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MMA Strength Training Periodization 101 – What You Must Know

As a combat athlete, how do you program different phases of training leading up to a fight? Do you organize it all in advance? Do you download them off of a website or google search? Do you buy them off a trainer who can help you properly plan and execute your training? Most importantly do you know why you are doing those exercises in that particular order for that amount of reps or sets? In this article, we outline [...]

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4 Reasons Why Young Athletes Must Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due to heavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves posture [...]

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Split Squats 101 – Optimal Exercise Execution

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthened position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have a range of motion and strength issues. Coaching Tip – Have [...]

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Cutting Weight – 3 Nutrition Tips For Combat Athletes

The weight cutting process can be difficult and sometimes even dangerous, depending on how much the athlete needs to lose in order to make a weight class. There are a few important steps a combat athlete needs to do in order to make a weight cut successful and achieve it safely; Decreasing Inflammation Nutrient (Carbohydrate) Timing Depleting Excess Water / Sodium Planning Ahead   Forecasting your training and nutrition in advance will allow you to line up dates and phases effectively, that way you [...]

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Strength Training Periodization for MMA & Combat Athletes

As a combat athlete, how do you program different phases of training leading up to a fight? Do you organize it all in advance? Do you download them off of a website or google search? Do you buy them off a trainer who can help you properly plan and execute your training? Most importantly do you know why you are doing those exercises in that particular order for that amount of reps or sets? In this article we outline [...]

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The Best Split Squat Variations and How to Program in Your Workout

Add these exercises to improve performance and eliminate back pain! Split squats are one of the only ways to work the rectus femoris in the lengthened position. This is crucial for structural balance and performance. Most people have weakness in the lengthen position and in return have issues with lower abdominal and low back pain. FRONT FOOT ELEVATED CABLE SPLIT SQUAT Elevating the front foot de-loads the quad. Great for people who have range of motion and strength issues. Coaching Tip – Have the [...]

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Exercise Programming 101 – Understanding the Basics for Optimal Results!

Exercise programming can be confusing so we’ve summarized key points, to begin with. Use this as a reference guide on how to better understand our programs. Goals A goal is reached in an exercise program by changing exercise variables. Changing exercise variables focuses on a specific goal. You must focus on one goal for a period of 4-12 weeks for best results. Exercise Variables in Programs Repetitions – Number of times a weight is lifted consecutively in one set Sets – Number of consecutive [...]

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4 Reasons Youths Must Strength Train

Protection against injuries If you play competitive sports- you will get injured. Injuries do happen in low impact, non-collision sports such as swimming often due to heavy volume with poor technique while having weak muscles/tendons. Injury rates increase with land/ice based collision sports such as hockey, lacrosse and soccer. One’s ability to create proximal ‘stiffness’ in the torso prior to contact can be protective against injuries including reducing the incidence of concussions. Stiffness is enhanced by resistance training. Strength training also improves [...]

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