Meathead Mobility

Mobility for Meatheads

Early into your training career the amount of injuries is likely to be sparse. Over time, with repetitive movements and maybe not enough time off, comes some wear and tear. Many people are recently jumping on the Romwod bandwagon although I believe that crowd largely consists of crossfitters and weightlifters and not as many powerlifters or meat heads in general.

Todays series is good for: Avid bench pressers, athletes in sports that require overhead activity (volleyball, swimming, baseball, etc.)

Some upcoming questions:
How do you program mobility?
Do I have a mobility day like I have a chest day?

I have struggled in the past justifying doing "stretching" after a 2 and a half hour training session. These articles won't include those hour long hot yoga session people keep telling you to go to.
These exercises can either be performed pre- or post- workout to either warm up or just to get the work in. They should take approximately 5 minutes.

Perform 2 rounds:
A. Band Dislocates x 10
B. Band Pull-Aparts x 12
C. Band I to I stretch x 30-40 Seconds

A.

C. Start with a band attached to a pullup bar or up high on a rig. Start with hands above your head parallel (almost like the dislocates, but parallel arms) and take 15-20 seconds to rotate your arms down and behind you until you reach parallel arms at your sides. Then raise back up 15-20 seconds to the starting position with hands above you head.

Keep it simple, keep it short, and do it consistently. It's better than skipping out on any injury prevention exercises.

If you would like a more extensive guide or exercises and have more than a few minutes to perform them, I would highly suggest Justin Thackers Happy Shoulders video on youtube.

Comments

Approaching the Deload Week

You can only #beastmode your way through so many days, weeks, or months of training. What most people fail to realize is that a lot of posts made by the strong, jacked, and ripped people of instagram tend to only show their good side. It should be no surprise that many social media posts are going to show people in a positive light. Realize that high level athletes are not exempt from bad training days. This is where the topic of deloading comes in. So what exactly is a deload? A deload is essentially backing off from training in order to further recovery. It is often an overlooked aspect of training. It turns out some rest every now and then is pretty good for you. As mentioned previously, the deload is used simply as a break from training. It has both physical and psychological benefits. We need to recover because, simply put, exercise is stress. Allowing proper recovery c an decrease risk of injury and stimulate muscle growth. That’s right ladies and ...

Emerging Technologies and Methods of Assessing Heart Rate Variability to Determine Cardiovascular Disease Risk

Link to google drive doc with sources. Warning: This is a research paper and will take an estimated 10-15 minutes to read. In recent decades heart rate variability (HRV) has been applied in the clinical setting to treat and diagnose cardiovascular disease and other disorders. Extensive research into HRV can be traced to the early 1990s. HRV involves measuring the beat-to-beat variability by the heart to assess the function of the autonomic nervous system. HRV can therefore be used as a tool to assess the function of the parasympathetic nervous system or vagal tone as well. Many different mathematical equations or logarithms currently exist to measure and express HRV. The literature most commonly expresses HRV as the standard deviation of N-N intervals (SDNN) or as the square root of the mean of the sum of the squares of the successive differences between adjacent normal R-R intervals (RMSSD). Observing the variability from a low frequency gives insight into sympathetic modulatio...

Coffee Cup Research Review #2: Maintaining Weight Loss

Intro: Keeping on the topic of dieting, this time we will be outlining scientifically supported behaviors of successful dieters. The general advice given to people tends to be along the lines of "move more and eat less." It isn't necessarily bad advice. Although what are some more concrete g uidelines we can provide to those trying to lose weight and keep the weight off? The Nitty-Gritty: The Authors of this study observed a few similar behavioral patterns of those who successfully dieted and kept the weight off. Successful weight maintenance post diet was defined as intentionally losing 10% or more of initial bodyweight and keeping it off for at least one year. Information for the study was gathered from the national weight control registry. The registry was predominantly female (80%). Common denominators of successful dieters included: 1. Lower fat and higher carb diets 2. Frequent weight monitoring 3. Food intake monitoring 4. High levels of physical activi...

Integrit Strength Performance

Search This Blog