Category: Uncategorized

Functional Anatomy of a Two-handed Kettlebell Swing – Wednesday Wisdom

In this series of articles, we will be exploring the functional anatomy of various functional training exercises.  In particular, we will review a range of different exercises and their respective movement planes of motion, muscle mechanics, fascial anatomy, exercise variations and injury prevention considerations.  To commence with, this week we will look at the functional.. read more

High Intensity Interval Training Pt. 4 – Wednesday Wisdom

As previously discussed, high intensity interval training (HIIT) is hard, but not maximal exercise. In fact, a more robust definition of HIIT includes any training program that targets training intensities between 80-100% of peak heart rate. Typically, HIIT programs utilise bursts of activity that last between 1-4 minutes, that are key word “within” the individuals.. read more

Sprint Interval Training – Wednesday Wisdom

In this week’s post, we are going to look at an example of a very popular, but not well understood sprint interval program or SIT. Recall, that SIT programs are defined by the level of intensity, the working interval is prescribed, typically this is > 100% of maximal power output or oxygen consumption. This may.. read more

HIIT For Functional Training – Wednesday Wisdom

Despite its popularity, High intensity interval training or HIIT certainly isn’t new. In fact, HIIT dates back to the 1920’s when pioneer track and field coaches were utilising this form of training with their 200 and 400 meter runners. Later, in the 1960’s a series of seminal experiments by legendary physiology researchers by the likes.. read more

How Tired Is Too Tired?

This month we have spent a lot of time, looking at fatigue and several different mitigation strategies. Fatigue management is becoming a booming industry in its own right, particularly in the corporate and blue collar markets. Fatigued employees are unproductive and at high risk of injury to themselves and others.  Fatigued clients eventually end up.. read more

Heart Rate Variability – Wednesday Wisdom

In our last article, we looked a simple field test (orthostatic heart rate test) to identify your clients’ readiness to train and the likelihood of fatigue. In this week’s article, we will look at a new emerging technology which might be available to you right now on your phone! I predict that the heart rate.. read more

RAMPing Up Your Warm Up Routine

Warming up before a work out can be very important, in fact a well-executed warm up can boost training performance by: Increasing muscle contraction properties Improve oxygen delivery Improve blow flow Enhance metabolic reactions So, if the benefits of a warm up are so clear, why do many of our clients fail, to take advantage.. read more

Wednesday Wisdom: Resistance Training Methods

Functional training tools such as the kettlebell, functional bags, cables and to a lesser extent battling ropes can be used to elicit improvements in some morphological and neural adaptations that lead to improvements in strength, power, and muscle size.  In this exciting infographic by sports scientist Yan Le Meur, it has been identified which resistance.. read more

Dan’s Blog: Building An Attraction Model

Wouldn’t life be much easier if you consistently attracted quality new customers into your business? I see so many great coaches labour professionally because they don’t know how to attract their perfect prospect. Whilst enlisting new customers is crucial to their business, they often don’t know the best way to garner interest and then recruit. They.. read more

Coaching Principle: Systems Over Randomness

A system is a set of things working together as parts of a mechanism or an interconnecting network. Our world view and how we see the world is shaped by the paradigms we adopt. If we see everything in systems, there is a structure and flow to things. Specifically, we move through life less frustrated.. read more

Group Training – More Money, More Clients & More Time for You

With our new Accredited Group Fx Course set to launch in May next month I think it would be appropriate to talk about some of the problems I have seen and heard among the Fitness Industry about Group Training and why we here at AIK felt the need to come up with a solution. We.. read more

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