Hip Mobility / Flexibility / Stability Drills – A Free Series

Just a quick post to let you know that from next week (Aug 17), I will be posting on Monday to Friday for 2 weeks with my favourite hip drills.

The general philosophy has always been to help the brain and the body work together…therefore, we will be doing some nerve-loving, some “stretches”, but mainly lots of loaded movement.

Each exercise will come with a video explaining how to do the exercise.

Thanks must go to Vicki Smart from Peacock Dreams Yoga and Rom Riad from Live Active Personal Training for being great models.

So please sign up to the blog to ensure you get each post!

 

For the theory behind these exercises, please go here…

 

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Core Stability Podcast with Brad Sheppard from CPTW

Last week, I had the privilege of having a chat with Brad Sheppard from Create PT Wealth, a business coaching group based in Australia. Brad wanted my opinion on “The Core” and some quality information for his coaching clients but Create PT Wealth have decided to release it as open to the public.

During the discussion, we covered some of the following topics:

  • What exactly is the “Core”
  • Why are those muscles different to others?
  • How you can apply these principles to your clients and get instant results.

Thank you Brad and Jason from Create PT Wealth for hosting me on their show!

CrossFit Games Open 15.2 Tips and Advice.

 

Well, that was not too unexpected. A repeat of 14.2 is the workout for 15.2. it is good to compare events and see how you have gone over the year 🙂 The majority of this blogpost is from here…

One downside is that people might feel discouraged that they can’t do that movement (OHS or CTB pullups) – they shouldn’t feel that way – you can still do the workout and scale it…take each Open WOD as a challenge to get better. Each of the past 2 Opens saw me achieve a new PB at something…have a go! This year also has the Scaled option for those that can’t do CTB pullups…but if you did the workout last year, consider doing it again the same way so you can compare.

This blog will be broken into advice for those close to CTB pullups and for those who have CTB. If you are not even close to CTB pullups, that’s ok – get your 10 OHS and then scale and work on your pullups.

For my previous advice on OHS and CTB Pullups, read by clicking on the links below…

Overhead Squat Advice

CTB Pullups

Read more of this post

How to Activate Your Pelvic Floor With Breath Holding For Lifting / CrossFit / Everyday Life!

IMG_8511This blog post is for EVERYONE – Men and Women!!! It will improve your performance and improve your symptoms.

Everyone knows you should activate your pelvic floor…but why?

You do your Kegels but you still leak urine…why?

You saw a Pelvic Floor Physiotherapist…but you still want to keep squatting 220lbs (100kg)…did they teach you how?

In this post, I will be using Maria Hogan as an example. Maria is one of the “old guard” of CrossFit in Australia. She is an ex-rower who competed at a high level. She had a 150kg (330lbs) deadlift, 112kg (246.5lbs) back squat, 83kg (182.5lbs) power clean and 64kg (141lbs) snatch…at 3 months post partum! She is married to 3-time CrossFit Games athlete Chris Hogan and runs CrossFit 121 with Chris in Melbourne, Australia.

All of these are fair questions. I hope to briefly explain how to combine the good work that Pelvic Floor therapists have done over the years and combine it with the knowledge I have gained in the Musculoskeletal and Sports Physiotherapy field I have worked in.

For more information on the Pelvic Floor, I have written this one for CrossFitters and as a general explanation.

Read more of this post

CrossFit Open Workout 14.5 – Tips and Suggestions

Well, burpees and thrusters were left on the list and that is what we got…with spice! You won’t be saved by the clock…you will either finish or you will quit/scale the workout.

This blogpost will attempt to help you warm-up, consider some strategies for the workout and how to recover.

It seems so simple but for many of us plebs, this workout will be like a chipper…

Here are some earlier blogposts I wrote on Burpees and Thrusters.

Burpees

Thrusters

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CrossFit Open 14.4 – Tips and Suggestions

A chipper! I love chippers. not because I am good at them but because there is work to be done. I might keep going until I get to muscle ups, even if the time cap elapses, just to finish the cleans!

Here are my suggestions including recovery from 14.3. I have also included links to the movements I have written about in the past.

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CrossFit Open WOD 14.3 – Tips and Suggestions

20140209-215525.jpgSo finally the heaviest weights ever come out! This is going to jack your back and it is going to test your mental fortitude. This is one that you don’t want to have to do again. Please be careful out there!

Why don’t you subscribe by email for more tips?

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CrossFit Open WOD 14.2 – Tips To Help You

Kat OHS

Kat Dalecki coming out of a 75kg Overhead Squat

Well, that escalated quickly…

Dave Castro has thrown in some advanced moves fairly early on in this CrossFit Games Open – Double Unders were first on the menu and now Chest to Bar Pullups – typically they have been used to sort the wheat from the chaff in the back half of Open events in the past.

One downside is that people might feel discouraged that they can’t do that movement – they shouldn’t feel that way – you can still do the workout and scale it…take each Open WOD as a challenge to get better. Each of the past 2 Opens saw me achieve a new PB at something…have a go!

This blog will be broken into advice for those close to CTB pullups and for those who have CTB. If you are not even close to CTB pullups, that’s ok – get your 10 OHS and then scale and work on your pullups.

For my previous advice on OHS and CTB Pullups, read by clicking on the links below…

Overhead Squat Advice

CTB Pullups

Read more of this post

Weightlifting Shoes vs Nanos?

Hi Antony, I have something I would be interested in you addressing… After working extensively on my lower body mobility I have decided to make the shift from weightlifting shoes to nanos.

Is there any actually physiological reason why it would be better to go either may? Also would lifting in nanos transfer better to other movement patterns such as sprinting and jumping?

or is this totaly irrelevent and Im over thinking it? haha

Thanks. I really enjoy following you, all the way from the Great White North.

Hi Lucas [Calm down, it’s not Lucas Parker!]. Thanks for the kind words and the questions 🙂

Firstly, do you CrossFit or just weightlifting? Because if you just do weightlifting, it is a specialised sport and the shoes go with that. They give you an advantage in that you don’t need as much ankle dorsiflexion to reach essentially the same positions. They also provide a very stable platform on which you can catch weights more easily.

If you muck around in weightlifting and train for other things as well or if you do CrossFit, the I personally think 80-90% of your training should be in Nanos of something similar.

Reasons why:

1. Nanos mean you have to have more ankle flexibility. I have never thought “you have too much ankle flexibility”, just “you need stronger ankles.” Most of the time I think “you need more ankle flexibility” which is what oly shoes address.

2. If you CrossFit, you don’t want heavy shoes when trying to finish 100 pull-ups or toes to bar. That’s not a problem if you only throw a barbell around

3. Would you normally walk around in Nanos or WL shoes when not training? Exactly

4. It is harder to clean and snatch with Nanos on…kinda like putting a weight-vest on for pull-ups. So when you do actually use your special shoes, you will feel like superman. Make sure that you train for at least a week in WL shoes before an important meet for WL.

5. As you mention, Nanos will transfer into other sports much easier… although I am not sure what shoes you use to get around the snow and ice in Canadia land 😉

Keep an eye out for Brent Fikowski. He is a chance for Canada West and would love to see him get to the Games 😉

Cheers

if you have any questions that you want answered, just ask them by posting on my Facebook page “The Physio Detective” or any other social media.

Please leave your opinions and questions below

CrossFit Open Workout 14.1 Tips

Ok, CrossFit Open Workout 14.1 has been released.

10mins As Many Rounds/Reps As Possible (AMRAP) of

30 Double Unders  (click on the link to get some tips on how to improve your double unders)

15 Snatches at 75#/55#  (click on the link to get some tips on how to improve your snatches)

 

My initial thoughts:

General Thoughts:

    update: I just did 14.1 – clean grip muscle snatch works REALLY well.

  1. This is a cardio-intensive workout – which sucks for me! hahaha
  2. Pace will be important. Choose a pace you can maintain rather than going out as hard as you can and then resting more than you are working
  3. If you can’t double under, your score won’t be so good
  4. Short event means you MUST be efficient on the transitions
  5. Don’t move your feet on the snatch unless you really need to
  6. Your grip will be POUNDED – double unders do take it out of your shoulders and arms
  7. It is a high-rep workout. Stay efficient and don’t waste and energy on no-reps. Also, because it is ground to overhead, consider using the power clean and jerk to stay moving faster and conserve your strength
  8. Borderline Regionals Athletes may want to do this workout a number of times to improve their score – the double unders are where the scores will be made up…and a blanket will thrown over the top athletes…they will be THAT close!

Warm-up  

  1. Shoulders and lower limbs will need warming up. Your back needs stability. My tip is to keep it simple – bear crawls, some skipping, some hang power snatches to start
  2. DO NOT STRETCH. If you must stretch, warm up with movement first, then stretch, then get dynamic again carefully before adding load.
  3. Timing and Coordination are the key to this workout. If you can keep your warmup focused on this, then you will do well.
  4. To avoid the inevitable “back jack”, practice keeping your back straight

The Workout

  1. Go consistently from the start. If you are a Games athlete or Regionals athlete, then you will be trying to go unbroken as long as possible. Otherwise choose to break it up as you need to but go from the start – preserve your grip. If you go until failure, it will require a lot more rest to get back to being able to do multiple reps
  2. If you DO NOT have double unders, don’t despair. Just keep doing one at a time. It may be that single-single-double under is a viable strategy for you – you will only be able to count the double unders though. Even standing there, jumping high and getting the rope around twice should be good enough to count as a rep…it is just REALLY hard work!
  3. Ideally, you should muscle snatch these until you have to power snatch. When you reload for the next rep, load up the hamstrings, glutes and then the back for maximum assistance from passive/active tension.
  4. Plan to have your rope set up so you can set in and start skipping. Keep your barbell close.
  5. Plan your rest time as your transition time. Set yourself a goal of only resting “x” seconds and try to stick to that strategy. If you drop the bar, count 5secs and go again.

Cool Down

  1. Ok, NOW you can stretch. Make sure you get your calves, back and pecs
  2. Keep moving when you can. You will see me on the ground for a while but I am always moving my legs and arms
  3. Sit in a deep squat to open up some joints. The Double Unders will compress you and the Snatches will too.

Ask Questions

If you have any specific questions, please ask them here. I can help provide my opinion on coping with niggles you might have during this and other workouts.

Good luck and let the Games begin!!

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