FORME’s Post

⚡️3 Slideboard Hamstring Curl Progressions Training your hamstrings is super important for athletes in all sports. This becomes even more important when you play a sport that requires a high frequency of speeding up (accelerating), slowing down (decelerating) and then speeding up again (reaccelerating). The hamstrings are the “conductors” of the lower body that undergo high volumes of usage in sports. A good S&C Coach will understand this since it’s directly tied to the needs analysis, and will implement this in the year round training program. I would start this process with having your athlete master an isometric (holding still) version: ➡️ Slideboard Long Bridge Iso Then, I’d advance into an eccentric-focused (controlled lowering) version: ➡️ Slideboard Hamstring Extension After that, I’d incorporate a full range of motion version where you could also add in specific tempos as well: ➡️ Slideboard Hamstring Curl 🚀Join my 8-week online Strength & Conditioning mentorship course to learn more about topics like this. Check out @athleticperformanceu and sign up through https://lnkd.in/eb6_apcP

Here's 3 examples of how I use this approach in Strength & Conditioning: 1. By tracking personal bests in lifting, running, heart rate recovery etc, I can show the athlete where they are at in the current fight camp and that they are beating their previous times. (FYI I don't need to lie like the researchers did - the training tales care of the results!) 2. Some of the training is non negotiable; some of it is completely negotiable. There is more than one way to get stronger/fitter/faster and I always consult athletes on what they prefer and what they know works for them, then I work with that. The goal is ALWAYS giving the athlete more ownership, more accountability and more control over their performance. 3. External focus can sound confusing. The simplest example is teaching someone how to squat with weights on their back. Instead of giving a list of internal cues about what to do with your knees, hips, back etc, put a bench behind them and say "sit down". Focusing on the external object clears up technique 99% of the time, now you can work in more subtle tweaks to clean things up. Why is this important? Because every training session is an opportunity to learn, grow and develop. If I see someone for an hour a week, I want to maximise the impact of that session.

⭕️PSA FOR ALL RUNNERS 🏃🏻♂️🏃🏻♀️Why is strength training important for runners? Running is an impact sport! Due to the fact that the most common running injuries can be associated with lower extremity strength deficits, it is extremely important to educate runners on WHY AND HOW they should perform strength training. A big takeaway from this infographic is that resistance training can help with running economy and efficiency by decreasing energy expenditure. Understanding this concept will help with understanding this graphic better! JamesA_15, archrisbarton & drwilly2003 for putting together awesome infographics that inspired this post! !! FACTS! Running can impose up to 8x your body weight in force on specific structures in the body. Because of this, running injuries are not uncommon, actually up to 50% of runners at some point in their life will experience an injury because of running. From research and our experience, we believe 80-90% of these injuries are due to training errors, with one of those errors being a lack of quality strength training! Every single runner out there can benefit from this infographic, be sure to share it! from @theprehabguys instagram

#WhatWeLearned Mistakes to Avoid in Periodization for Private Groups During this week’s Gain Makers session, Erin Lewis MS, EP-C, CSCS, PES/CES, USAW, Pn1 discussed key challenges and solutions for periodization in private training environments. Here are some common mistakes to avoid: ✅ Ignoring Client Schedules A rigid workout schedule doesn’t work for clients with varying availability. Instead, implement a rotating schedule to ensure clients receive a well-rounded training experience, even if they only come in once a week. ✅ Failing to Adjust for New Clients If new clients join mid-cycle, they may miss out on essential training phases. Use undulating periodization to ensure that all training aspects, like strength and endurance, are regularly included. ✅ Overlooking Fitness Levels Not every client has the same fitness level. Always include modifications in your program to cater to different needs, making it easier for everyone to participate and progress. Avoid these pitfalls to enhance your training programs and keep your clients engaged and motivated. -- Watch the full session here: https://lnkd.in/gWrhHsqP #gainmakers #fitness #strengthandconditioning #trainingmethodology

Zlaant sparked to life as result of the personal injuries struggles of it's founders. It should therefore be of no surprise that it was the running community that gave Zlaant the foundation and support it needed to take it's first steps. Zlaant has grown a lot from it's inception, including into other sports, but our efforts to provide maximal value to the running community has never faded. Following a series of pop-up activations, last year we introduced our first series "Run Strong" classes, to help change the narrative of strength training in a community that often fails to understand it's value. Our classes continue to gain popularity, thanks to a great team of individuals, and our efforts to showcase how strength training can improve running performance. But with ultra distance events like the Two Oceans Marathon (52km) and Comrades Marathon (>85km) on the horizon, and taking place within 2 months of each other, this week we focused on how strength training can help us improve our tolerance to higher running volumes. Strength training can help us go the distance by: - Enhancing durability - Improving running economy - Preventing injuries - Accelerating recovery Find out the details, and gain some practical strength training insights, in my latest post on the Zlaant blog. https://lnkd.in/dcPRVqxG

This is easy and effective!

𝐓𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚 𝐭𝐢𝐦𝐞-𝐬𝐭𝐫𝐚𝐩𝐩𝐞𝐝 𝐰𝐡𝐨 𝐈𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 Needs to have these 3 things… 1. A realistic approach to OPTIMISE PROGRESS with the time you have to train ⁠2. MAXAMISE RESULTS - through simplified exercise selection and strength training 3. REMOVE ALL BARRIERS that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. This is why I’m so precise with how our training program is set out. You only need 2.5 hours a week to get in the gym. I can send you over our new case study program to get you moving on the right path. Feel free to drop me a direct message “CASESTUDY”

𝐓𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚 𝐭𝐢𝐦𝐞-𝐬𝐭𝐫𝐚𝐩𝐩𝐞𝐝 𝐰𝐡𝐨 𝐈𝐬 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐟𝐨𝐫 𝐦𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 Needs to have these 3 things… 1. A realistic approach to OPTIMISE PROGRESS with the time you have to train ⁠2. MAXAMISE RESULTS - through simplified exercise selection and strength training 3. REMOVE ALL BARRIERS that may prevent you from doing them⁠ Most of you in your 40s & 50s are doing too much cardio and not enough of what you need at this stage of your life. On the other hand, no ones got 6 days a week to be training like a bodybuilder and do one muscle group every day. This is why I’m so precise with how our training program is set out. You only need 2.5 hours a week to get in the gym. I can send you over our new case study program to get you moving on the right path. Feel free to drop me a direct message “CASESTUDY”

HIIT Conditioning - What You Need To Know? I have decided to write a simple, no-BS article series, which you can easily reference and quickly come up with HIIT running drills without unnecessary scientific fuss. Find out more here 👉 https://lnkd.in/dDYTi8G2