Category: Uncategorized

In our last article on heavy or light weights, we are going to look at some of the mechanisms involved in the increase of lean muscle mass.  Our understanding on how muscles remodel and grow following resistance exercise has increased significantly over the last 10 years. Previously, it was thought the major mechanism responsible for.. read more

In this third instalment of research reviews on the battling ropes, we are going to look at a study which looked at the effects of battling rope training on aerobic fitness and baseball pitching performance. Given, that the traditional approach to in baseball has been to use running based programs to improve fitness, the authors.. read more

The kettlebell pistol squat is an impressive looking exercise. Not only does it look good but the benefits reaped are second to none. The squat requires great strength, balance, coordination, symmetry and mobility. The movement is beneficial for everyone including professional athletes and regular Joes. There are numerous benefits for incorporating the pistol squat into.. read more

As discussed in our last article, high intensity functional training (HIFT) is a training regime characterised by the use of functional exercise at high intensity. Unlike similar variants, such as HIIT and sprint interval training, little is known about the potential heath and fitness benefits of this type of training.  To gain further insight into.. read more

Continuing from last week’s functional anatomy analysis of the kettlebell swing, this week we will look at the functional anatomy of a kettlebell windmill.

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

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

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

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

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

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