Category: Scientific Articles

No pain no gain – but can you gain if you already have pain?

No pain no gain – but can you gain if you already have pain?

In fitness we often envision ourselves fitter, faster, stronger – sometimes to the point that we picture ourselves as almost a totally different person. Perhaps when you were younger you could run and run and run. That was before this aching knee came on the scene. Maybe you were picking things up and putting them.. read more

Functional Recovery for optimising health

Functional Recovery for optimising health

By Tarek Michael Chouja, Director of FTI  “ANY FOOL CAN GO TRAIN MORE. IT TAKES COURAGE TO REST” Goran Kenntta – Swedish Sports Psychologist How many of us (coaches or fitness/sporting enthusiasts value recovery? How many of us even think it is a waste of time? Well my intention with this blog is to not.. read more

Biomechanics of the Back Squat – Part 2

In our last article we looked at the difference between partial range and full range of motion squats, in this article we will look at the impact squatting has on joint forces in the lower limbs. In a review of the biomechanics of squat, Escamilla 2001 describes the forces and muscle activity involved in the.. read more

Biomechanics of the Back Squat – Part 1

The squat is a well-known exercise for the knee and hip muscles and is commonly used in rehab programmes. Biomechanically, the squat is a close-chain movement, requiring simultaneous extension patterns of the ankle, knee and hip joints. The squat can be performed in many different ways, including variations in foot width (sumo squats), foot position.. read more

Adding a Speed Component to Your Functional Training Program

Last week we discussed the link between eccentric strength, the stretch shortening cycle and functional training. This week we will look at training methods that develop speed. Speed is often developed with traditional based training modalities such as outdoor sprint training, however, speed can also be developed through the use of resistance based exercises. Effective.. read more

What is Functional Training? What are the key elements of Functional Training?

According to Boyle (2016) a functional training program should prepare an athlete to play for his/her sport, with a strong focus on training movements, not muscles. It’s important though, to maintain a balanced perspective on functional training, and not assume just because an exercise is not performed in a three-dimensional space, it is not functional... read more

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