Unilateral (1 arm) Continuous Carries

From Athlete’s Acceleration on Modern Core Training

Dr. McGill describes, “consider exercises such as the squat. Interestingly, when we measure world-class strongmen carrying weight or National Football League players running planting the foot and cutting—- neither of these are exclusively trained by the squat. This is because these exercises do not train the quadratus lumborum and abdominal obliques, which are so necessary for these tasks.

In contrast, spending less time under a bar squatting and redirecting some of this activity with asymmetric carries such as the farmers’ walk (or bottoms- up kettlebell carry—see Figure 12) builds the athleticism needed for higher performance in these activities in a much more ‘‘spine friendly’’ way.”

While I’m not advocating eliminating squats, unilateral carries are a great addition to trunk training. Adding in continuous carries lengthens the set to create more time under tension (TUT). Give it a shot. For more information check on Dan John, Tony Gentilcore, and/or YouTube.

Amazon Music – Prime Stations

As a strength & conditioning coach, music is on all day. Pandora is the typical go to for streaming music. I’ve enjoyed the change of pace with Amazon Prime Stations. Check it out!

Quote

When you’re not pursuing your goal you are literally committing spiritual suicide.

When the messenger misery visits you – what are you going to do? what’s going to keep you in the game?

Unless you attempt something outside your comfort zone you will never grow.

Les Brown

Kettlebell “Smashing”

Article

21 Tips for Up-and-Coming Fitness Professionals

Eric Cressey is what I consider an “online mentor.” He puts out content weekly and is a source of knowledge in strength & conditioning. In an unrelated article, (not able to find the url for it or who wrote it) this quote is spot on for coaching.

There are three key things that coaches can do to build competence. First, ask yourself if you’re providing them with the right amount of challenge. If it’s too easy, they won’t feel progress. And if it’s too hard, they may lose focus. The idea is to build a program that allows for daily wins. Second, provide positive feedback instead of negative feedback. For example, instead of saying “you didn’t get enough hip extension on that rep,” say “on the next rep, I want you to focus on driving the ground away.” The idea is to build them up and add to their competence. Last, cue the process, not the person. It’s easy to say “good job” or give a high-five, but what builds confidence is reinforcing the accomplishment. For example, say things like “great job snapping the kettlebell” or “outstanding job getting under the bar.” The more they believe in themselves, the more they’ll get from the training process.

There you have it. Another edition of what I’m loving, doing, using, & reading. Hope you liked it and enjoy your weekend!

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