More YouTube Fun

Morning, Folks! We’re back at it on the Restore/Thrive YouTube Channel with Part 2 of our series on better shoulder strength, mobility, and resilience. You can check out Part 1 of our series here. Give the exercises in Part 2 a try and let us know what you think. Enjoy!

Squatting Without Toes Forward

Blasphemy contained within!

Morning, folks! We’ve got another video up on our YouTube channel. Today we’re diving back into warm-up ideas. This time with a warm-up we love for just about anyone, be you a lifter or field athlete, or just general dude or lady looking to get more fit. You’ll find the holes in your squatting game today with this one, enjoy!

Back at it

Morning, Folks! So it turns out that this whole building a garage gym deal takes a bit more time and effort than we had originally anticipated. We appreciate you guys who have continued to check in here on the blog, our YouTube Channel, and our social media outlets. You all are what drive this ship forward.

Towards that end, we’re back on the Restore/Thrive YouTube channel today, this time talking about how to select the best warm-up and cool-down activities if you’re trying to improve you mobility along the way. Give it a look and have a great day!

Training Kids

Outlining the Restore/Thrive Approach

Morning Folks! We’re back on the YouTube Channel today. This time we’re talking training philosophy. One of the questions we answer most often is “What sports are your kids doing?”. The simple answer-none. Why? That’s the topic of discussion today. If your kids haven’t mastered these basics, getting them involved in sports may actually hinder their athletic development.

YouTube Update 5/23/17

Helping the whole world run faster and hurt less.

Written YouTube Logo

Morning, Folks! The beat goes on and we’ve got a great foot and ankle exercise up on our YouTube Channel for those of you looking to improve your running, be it for distance, or a field/court sport. This will be especially useful for you if you’ve been told you have flat feet or need an orthotic insert in your shoes to run, train, play without pain. Remember, your arches are not weight bearing surfaces. If they’re flat, they’re weak. And just like flabby arms, it is within your reach to shape them up.  Get after it and have a great day!

More YouTube Goodness

Optimizing your conditioning work on the bike.

Morning Folks! We’ve got another video up on the Restore/Thrive YouTube Channel. This time we’re going after all you head-chasers and back-rounders on your bikes. The example we used today is on an Airdyne bike, but scales across the board-whether you’re Soul Cycling by candlelight, road biking, or conquering the trails, get your body and your mind right with our primer before you head out.

YouTube Update & An Item

Morning folks! It’s Tuesday and that means more YouTube goodness. Click on over to the Restore/Thrive YouTube Channel to check out a quick primer on performance enhancement through a better warm-up.

The extra item for today could be called a “Programming Update”, for lack of a better term. We’re going to be chasing down some big goals over the next 10 weeks. Primarily, opening our first neighborhood gym space. Simultaneously, we’ll be pushing out our first piece of downloadable content for folks not in the area who need some guidance fixing common physical limitations that are impeding their performance in whatever pursuits of a physical nature they’re engaged in.

If that sounds like a lot to tackle in just over two months, that’s because it is.

Which brings us to our programming update. With a few exceptions, you will experience Restore/Thrive on YouTube for the better part of the next 10 weeks. As much as we love to drop knowledge via the blog, we’re not big on putting out less than our best when it comes to content.

Our only ask is that you bear with us (and subscribe to the YouTube Channel!) while we work out these growing pains.

Happy Tuesday, everyone!

Training Files: Conditioning

Some weekend conditioning fun for all.

Ahead of the opening of the Restore/Thrive Gym later this summer, we wanted to give you a glimpse of the type of training we’ll be doing in our gym.

“Conditioning” as a general fitness term, can mean a variety of things to a variety of people. As a primary pillar of training in our gym, conditioning refers to the development of the physical ability to perform primary movement patterns under the strain of increased working volume, intensity, and metabolic demand.

Practically applied, a conditioning day at our gym can look like this:

  • 5 to 10 minutes warm-up
  • 9 rounds for time, 5 Deadlifts at 65% of estimated max, 20 second Airdyne bike sprint
  • Cool Down

Whether you’re a field athlete or a hard-working parent wrangling a handful of kids, our primary goal is to make you more physically efficient and resilient at performing the fundamental patterns of human movement in a variety of contexts. It’s one thing to execute a perfect hip hinge/Deadilft when you’re just training that pattern and giving yourself plenty of rest between sets. It’s a completely different animal when you’re stressed, breathing hard, or thinking about the 12 other things you have to do today and asked to pick up something heavy. The goal of our conditioning program is to hard-wire the most efficient patterns into your brain and body so that when the heat is on in competition or in the kitchen as you wrestle 3 kids and try to get dinner on the table at the same time, you default to the best patterns of movement.

The Training Template

Are you getting the most out of your training or fitness program?

rustyweight

There are endless iterations of training programs, workout plans, fitness regimens, get-fit-quick schemes and the like littering the internet. While you, the would be consumer and user of said things, may think that the secret to better health, performance, and body composition is hidden within the depths of internet land, there is in fact a very simple way to understand and apply critical reasoning to any program you may be considering starting.

The human body is complex in many regards, but the primary patterns of movement it is capable of do not fit in the category of high complexity.

In terms of human movements we can divide them into a few primary categories. Let’s start with the upper body.

UPPER BODY PATTERNS

  1. Vertical Press
  2. Vertical Pull
  3. Horizontal Press
  4. Horizontal Pull

LOWER BODY PATTERNS

  1. Hip Hinge
  2. Step-Up
  3. Lunge

Perform quick test of these movements and you’ll notice that you can do all of them under a doorway. Hence, the reason we call them “Doorway Movements”. Now, layer on top of these primary patterns of upper and lower body movement, the three primary planes of human movement, pictured below:

bodyplanes-w320h240

It should be obvious that we can move in more than just the direction straight through the doorway. Moving side to side and rotating are not just available motions, they’re necessary components to train in order to develop well-rounded strength. Being strong in the Coronal (a.k.a. “Frontal”) Plane and Transverse (a.k.a. “Rotary”) Plane actually contributes to better Sagittal (a.k.a. “Doorway”) Plane strength. For you meatheads and bros out there, being strong in all three planes means better bench, squat, and deadlift totals.

APPLICATION

Throughout our warm-up, training, and cool-down, we can apply these primary human movement patterns. You don’t have to focus on just one area per-session. And you don’t need to spend 30 minutes on activating every muscle in your body before you feel comfortable picking up a weight. Your warm-up should look like your workout. For example, if you’re going to barbell back squat, it’s a good idea to do a few body weight squats rather than just bend over to touch your toes or grab your foot and pull it to your butt. The warm-up should send a clear message to your body and your brain you’re about to do something similar with more intensity. If your workout is primarily full of horizontal pressing or pulling (i.e., bench pressing, or rowing variations), mix in a few movements that force your arms to move out to the side, or even diagonally across your body. The cool down should flush your body and your nervous system in such a way that you stimulate the recovery process. Here, once again, body weight movements are a great idea.

Developing better strength, fitness, and athleticism is only possible when employing training that encompasses these fundamental laws of human movement. There is a skill component to these movements, but a quality coach will challenge and improve all of these patterns, shoring up weaknesses and building better depth to the individual’s strengths along the way. Anyone, athlete or not, who employs a plan such as this will experience exponentially better results than someone stuck in a plan that doesn’t address the multi-dimensional character of human movement and performance.

Paraphrasing a popular quote:

“Smart work beats hard work when hard work doesn’t work smart.”

If you need some help figuring the ins and outs of a quality training program, give us a shout here through our “Consulting” page.


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YouTube Update

A few thoughts on training

Written YouTube Logo

Morning folks! We’ve got another post up on our YouTube channel. Today we’re talking training. Specifically, how do you improve your conditioning? While there are several ways to do it effectively, the approach we review today is one of the most simple and effective we’ve found to apply. Enjoy!