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One of the main features of sport specific trainin

One of the main features of sport specific training is the steady mastery of the athlete’s physical systems. As a beginner, the body seems to react quickly and generously to any new motor regime. However, subsequent adaptation may become more difficult. Some of the fundamental specific forms of strength displayed in athletic endeavors are: absolute strength, explosive strength, and strength-endurance.

Absolutely strength is often likened to maximum strength. This is the athlete’s strength potential and is a measure of max voluntary isometric muscular force. Relative strength is an important index to consider in regard to max strength.

Speed Strength refers to the ability to execute an unloaded movement with velocity.

Explosive strength is the ability to produce max force in minimal time and requires the use of max strength, starting-strength (developing force with no starting momentum), and acceleration-strength (ability to reach max force over time). Explosive strength is most commonly displayed in athletic movements when the contraction of working muscles is preceded by the stretch-shortening cycle. This stretching uses elastic energy to increase the power of the subsequent contraction.

Strength-endurance is characterized by the ability to maintain long duration muscular functioning and is required to produce force for a prolonged period.

All of these forms of strength production require important training considerations for the preparation of the well-rounded athlete.

@ftp_strength_performance @viprglobal @go_exxentric @vivobarefoot

#athletictraining #athleticperformance #doctorate #cscs #strengthandconditioning #exercisescience #womenwholift #hypertrophy #strengthtraining #powerlifting #power #vipr #kbox

Doctorate in Health in Human Performance starts Mo

Doctorate in Health in Human Performance starts Monday! Here we go!

#doctorate #pullups #concordiauniversity #healthandhumanperformance #strengthandcondtioning #volleyball #trainlikeanathlete #strengthtraining #hypertrophy #backday #core #womenwholiftheavy #persoanltrainer

@ftp_strength_performance

This 2021 study compared the effects of training a

This 2021 study compared the effects of training a body part using the same set of exercises three times per week versus using different exercises to target the same muscle group in each training session. Results seemed to show that increased exercise variety for a particular muscle group resulted in significant growth occurring at all regions of each muscle assessed, though overall growth (hypertrophy) was similar using both approaches.

This study (and others like it) might suggest that performing the same single exercises for each muscle group can provide the same amount of total hypertrophy, but it also suggests that greater exercise variety might help ensure that less “gaps” are experienced (i.e. heads or regions of muscles that don’t grow as much as others). Additionally, variations in exercise (and/or tempo) may apply different amounts of stress to different regions of each muscle, which might influence regional growth responses. This distinction in training methods might prove helpful for those especially with more aesthetically driven goals.

@ftp_strength_performance @purmotion_official @go_exxentric

Costa BDV, Kassiano W, Nunes JP, Kunevaliki G, Castro-E-Souza P, Rodacki A, Cyrino LT, Cyrino ES, Fortes LS. Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? Int J Sports Med. 2021 Jan 13. doi: 10.1055/a-1308-3674. Epub ahead of print. PMID: 33440446.

A common misconception is that Aerobic Training Is

A common misconception is that Aerobic Training Is Superior to Strength Training for Fat Loss.
This is not necessarily the case. To the contrary, weight training results in a large release of growth hormone. Growth hormone (GH) is well known for its fat-burning ability. Additionally, weight training is a superior method of increasing muscle mass, thereby elevating the metabolism, which in turn increases the number of calories you burn at rest and during exercise. @powerplateusa @ftp_strength_performance @go_exxentric @technogym @vivobarefoot

#weightlifting #womenwholift #powerplate #strengthandconditioning #hypertrophy #trainlikeanathlete #goexxentric #kbox #kinesisone #lift #garagegym

Life and sport are both inherently unstable. There

Life and sport are both inherently unstable. There is never really a situation in real life or sport in which we find ourselves in a perfectly balanced position for application of strength. Instability (aka chaos or oscillating kinetic energy training) offers a method for handling and adapting to those situations with improved strength and performance.

The elastic tubes of the @inertiawave are fed energy by the user. The tubes then resist the user’s efforts by feeding that same kinetic energy right back at the user via occillating waves. The user controls the movement and absorbs the energy using eccentric muscle contractions. The result is unconscious and constant micro adjustments both muscular and neuromuscular in nature that are required to keep the tubes moving. The strength, stability and coordination required train not only the body, but also the brian making it a helpful addition to any strength and conditioning program. It is harder than it looks! 💪🏻

#inertiawave #agilitytraining #stabilitytraining #strengthandconditioning #hitt #conditioning #volleyball #coordination #footwork #athlete #athletictraining #plyometrics
@ftp_strength_performance @ftpmgt @vivobarefoot

Agility is a rapid, whole body change of direction

Agility is a rapid, whole body change of direction and speed in response to a stimulus. Vision, play recognition, reaction to ever changing play, anticipation, creativity, cognition, etc are what separates elite athletes from the pack. A large portion of sport takes place on one leg and this drill inspired in part by @andre.kzirian allows me to use the @blazepods to challenge my ability to accelerate, decelerate and improve frontal plane jumping mechanics. @ftp_strength_performance

#agilty #volleyball #youthsports #youthsportstraining #strengthandconditioning #strengthandconditioningcoach #blazepods #changeofdirection #plyometrics

Flywheel Training and adaptive variable resistance

Flywheel Training and adaptive variable resistance:

One of the unique and truly amazing advantages of flywheel training is the fact that there is no upper limit to how much energy can be generated in a set or in a rep. The user can always use a higher force and accelerate the flywheel more. Resistance is variable such that if you pull less, the flywheel will resist less. Dr. Joel Seedman gives a powerful explanation of this training modality that is helpful in understanding its true effectiveness.
_______
"Simply put, I can use the exact same setup (on the KBox) for an elderly individual as I could for a football lineman and both will provide as much or as little resistance as each individual desires. This is adjusted simply by choosing how intensely and forcefully the individual performs the concentric phase of the movement. If he or she decides to produce maximal force and effort then the flywheel will provide maximal resistance. If the goal is low resistance with minimal tension then the flywheel will match that effort level and force production.
In addition, the adaptive variable resistance allows the lifter to maximize the hypertrophy stimulus of an exercise as he or she can perform a set of 8, 10 or however many repetitions are desired but each repetition at maximal intensity and effort. I refer to this method as micro drop sets. For instance let's assume a lifter has a 1 rep max barbell curl of 135 pounds and can perform 100 pound curls for a max effort set of 10 reps. When performing a set of 10 reps with a standard barbell, really only the last one or two reps of the set will be max effort as this is where the muscles are close to or at the point of failure/fatigue. With the kBox, however, the same individual can produce maximal torque and force equivalent to his or her 135 pound max in the first rep, the second rep with 130 pounds, the third with 125 pounds, and so on until he or she decides to terminate the set. Simply put the kBox enables an athlete to perform a set of 10 max effort reps instead of just one max effort rep (i.e. the very last rep of the set). Again, this is due to the continuously adjusting nature of the flywheel that....

All athletic movements center around the ability t

All athletic movements center around the ability to produce force. Whether we are talking about throwing a baseball, jumping to block a shot, or sprinting, the ability to optimally produce and apply force is what links these movements together.
Force is what causes our mass to accelerate. Acceleration is the change in velocity with respect to time and is crucial to athletic performance. An athlete has to “get there” rapidly. Force is necessary in order to accelerate a mass (F=m x a).
The movements seen above seem to help me to accomplish two things: 1.) increase force capabilities of the musculature performing the movement (I.e. morphological changes to the neuromuscular system)
2.) improve force application. This refers to neuromuscular coordination of movement.

Proper skill and coordination development allows for more optimal means of force expression through muscle synchronization and timing.

This combo allows for the development of optimal athletic force. The role of the coach is to balance these two aspects of performance, allowing for adaptions from overload and optimization of force expression from newly honed and developed skills to ensure optimal transfer to sport performance.

#conditioningtraining #athletictraining #athleticperformance #volleyball #landmine #landmineworkout #weighttraining #womenwholift #athletic #trainlikeanathlete #strengthandconditioning #plyometrics

@ftp_strength_performance

“The number one transferrable quality from the w

“The number one transferrable quality from the weight room to the field is confidence.” - Joe Kenn, NFL Coach.
Consistent strength training yields results. The results allow athletes to increase the loads they lift. When athletes begin to see increases in their ability to handle heavier loads, their confidence grows with it. When confidence rises, athlete’s play improves.

@ftp_strength_performance @technogym
#sporttraining #kinesis #kinesisone #trainlikeanathlete #strengthtraining #plyometrics

The landmine is a terrific tool to efficiently tea

The landmine is a terrific tool to efficiently teach, challenge, and load various movement patterns. The concept of force transfer can often be a challenging one for both the student or athlete to learn and also for a coach or trainer to teach. The concept of force transfer can be simply explained as initiating a closed-chained movement by forcefully driving the feet into the ground and utilizing the force transmitted back up the kinetic chain into the upper extremities effectively. Simple translation- we use our legs to help our arms.

In any land-based sport, force transfer is the heart of movement. Running, sprinting, jumping, throwing, punching, and so forth are all examples of kinetic force transfer. The most foundational element of sport or human movement are ground reaction forces. We put force into the ground and the ground sends force back up to us. We then redistribute that force up the kinetic chain and throughout the body. The landmine seems to provide an effective way to feel this power stemming from the lower body. @ftp_strength_performance

#landmine #landmineworkout #sportsperformance #training #volleyballtraining #fitness #strengthandconditioning #strengthtraining #strengthandperformance #womenwholift #athlete #athletetraining

I’m very excited to announce that I have been ac

I’m very excited to announce that I have been accepted into the Doctorate program in “Health and Human Performance” at Concordia University, Chicago.

@ftp_strength_performance
#healthandhumanperformance #doctoratedegree #leadership #concordiauniversity #exercisescience #knowledge

Consider it pure joy, my brothers and sisters, whe

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind. That person should not expect to receive anything from the Lord. Such a person is double-minded and unstable in all they do.

Believers in humble circumstances ought to take pride in their high position. But the rich should take pride in their humiliation—since they will pass away like a wild flower. For the sun rises with scorching heat and withers the plant; its blossom falls and its beauty is destroyed. In the same way, the rich will fade away even while they go about their business.

Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.

When tempted, no one should say, “God is tempting me.” For God cannot be tempted by evil, nor does he tempt anyone; but each person is tempted when they are dragged away by their own evil desire and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death.

Don’t be deceived, my dear brothers and sisters.Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows. He chose to give us birth through the word of truth, that we might be a kind of firstfruits of all he created.

#countitalljoy #scripture #faith #love #positivity

At “The Fit Type Strength and Performance” we

At “The Fit Type Strength and Performance” we have the opportunity to work with some of the best youth volleyball athletes in the country. Volleyball is an extremely versatile sport that requires a unique combination of speed, power, and strength. To maximize the potential of our volleyball athletes, a well versed program that covers all areas are required for success.

Olympic lifting has a strong carryover to acceleration so cleans and snatches are a staple in our training. The use of Dumbells and ViPRs help re-enforce proper hip extension and provide an additional element of stability and control.

Development of upper back and posterior shoulder musculature when performing Olympic lifts is crucial to performance and injury prevention as well as teaching the body to absorb a large amount of force eccentrically.

We are constantly working to develop exercises and training techniques that will best support our talented athletes.

#sportsperformance #strengthandconditioning #volleyball #vipr #vivobarefoot #training #athletetraining #plyometrics #verticaljumptraining #strengthtraining #performance #womenwholift

“The NSCA Certified Strength and Conditioning Sp

“The NSCA Certified Strength and Conditioning Specialist (CSCS) certification is the gold standard in the strength and conditioning field.

Personal trainers, strength coaches, sports physical therapists, athletic trainers, and others try to tackle this exam to demonstrate advanced knowledge regarding training and science pertaining to athletes.” - Matt Casturo

After a 4hr proctored exam on Monday in Houston, I am now proud and grateful to be able to call myself a “certified strength and conditioning specialist” ❤️💪🏻

#cscs #certifiedstrengthandconditioningspecialist #nsca #sportstraining #athleticperformance

A growing body of research shows that hypertrophy

A growing body of research shows that hypertrophy is similar between high-load and low-load training when the number of sets to failure is matched. This study examines other neurological and metabolic effects from both training techniques.

Results:
- Low-load training can be used to stimulate muscle growth just as effectively as high-load training.
-However, fatigue may persist for longer following low-load training, which could limit training frequency and ultimately limit weekly training volume.
-Low-load training is a useful tool for maintaining or gaining muscle mass when high-load training is precluded but low load training does seem to have a greater drain on the CNS.

Review partially summarized from “Mass Publications”

@ftp_strength_performance

https://pubmed.ncbi.nlm.nih.gov/28963127/

@purmotion_official dual renegade bars are quickly

@purmotion_official dual renegade bars are quickly becoming one of my favorite pieces of equipment with which to train.

The obvious benefits of Olympic weightlifting for sport have been well documented specifically for their ability to train movements requiring generation of explosive power from the ground. Training the qualities of hip extension, triple extension and GFR are necessary in elite sport performance. The purmotion dual renegade bars allow for these same movement patterns in the lift but from various force lines (diagonal or horizontal) rather than strictly vertical. This variety in movement could be said to better complement sport specific tasks and performance. The purmotion also allows for the athlete to remain on the balls of their feet re-enforcing sport movement. Additionally, the independent bars maximize unilateral or bilateral training and the ergonomic design allows for heavy lifts in a very safe and joint friendly environment.

Plus, it’s just dang fun!
@ftp_strength_performance @vivobarefoot

#purmotionworkout #purmotion #athletictraining #volleyball #revolutionvolleyball #woodlands #tomballtx #vivobarefoot #plantbased #womenwholift #strengthandconditoning #sport #sportperformance #olympiclifting #traindifferent #strength #power

I have the blessing of working with a number of go

I have the blessing of working with a number of golf amateur as well as professional athletes who are serious about improving their game. Seen here is my client and friend @krobertcameron who, in addition to being a man of many talents, is also an exceptional and passionate golfer. When he first came to me for personal training, improving his club head speed, efficiency as well as his rotation through the swing where skills he wished to develop and improve. In about 3 months of training, Kyle has added more than 20 yards to each club as well as about 12 mph to his ball speed!

In the course of our research @ftp_strength_performance and at @549healthandwellness, we found that meta analyses reviewing the effects of strength training in golfers was shown to increase driving distance by as much as 10.9% in as little as 8 weeks in addition to the overall carry distance which improved up to 7.7% within the same time. Weight training also increased distance on irons by up to 10.7% and even improved putting distance control by up to 29.6% on average. Although flexibility training is often emphasized in golf, strength training has been shown to increase flexibility all on its own with improvements in stretch and stretch rate up to 25%. Additionally, risk of injury with strength training reduced the rate of overuse injury among golfers by up to 50%.

Kyle and I can be seen here incorporating the @go_exxentric Kbox as well as @viprpro . One of the keys to harnessing rotational power in the swing lies in the ground and how we can train our athletes to maximize the power they create from it. In one study using the @go_exxentric Kbox and KPulley systems, golfers who focused on rotational eccentric strength training doubled their gains in raw club head speed in half the time compared to the control group.

The potential that we have to creatively continue to improve power and control in the golf swing is truly exciting. Working with such dedicated and committed individuals such as Kyle is such a pleasure! @ftp_strength_performance

In real life, depth of commitment is more importan

In real life, depth of commitment is more important than talent. It’s more important than beauty or skill, more important even than luck, because its produce is perseverance, endurance, tenacity. These attributes embody your true success.

Emphasis should be placed on commitment to the work and the process, not the outcome.

No experience is in itself a cause of our success or failure. We do not suffer from the shock of our experiences—the so-called trauma—but instead we make out of them whatever suits our purposes. We are not determined by our experiences, but the meaning we give them is self-determining.

Live boldly. Take risks. Surround yourself with like-minded people. Trust in God’s plan. Have the courage to be happy.

@ftp_strength_performance @schnaric_

#courage #growthmindset #overcome #commitment #process #processoriented #perserverance #nevergiveup #couragetobehappy #legday #purpose #fitness #strengthandconditioning #daretobedifferent #commit #training #plantbasedmuscle #womenwholift #personaltrainer#thewoodlands #huntsvilletexas #traintogain #gains #chemixlifestyle #purposedrivenlife #volleyball #golftraining #movebetter #athletictraining

I had the absolute pleasure of being asked onto th

I had the absolute pleasure of being asked onto the @mrjamesnewcomb’s “Trumpet Dynamics” podcast this past weekend. Link to the full interview can be found in my bio. #podcast #trumpet #personaltrainer #engine2 #bengreenfield #overcome #fitness #failforward @ftpstrengthperformance_tomball

“Any fool can create a program that is so demand

“Any fool can create a program that is so demanding that it would virtually kill the toughest Marine or hardest of elite athletes, but not any fool can create a tough program that produces progress without unnecessary pain.”

-Dr. Mel C. Siff

@ftp_strength_performance @nobullproject

#strengthtraining #strength #ppsc #slideboard #rogue #squats #workcapacity #womenwholift #plantbasedmuscle #supertraining #melsiff #legday #hypertrophy #strengthandconditioning #nobullshoes

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