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Better human performance starts here Better human performance starts here Better human performance starts here
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  • Happy to Announce our launch of the DrJMike Scientific Strength Email list/Newsletter. https://t.co/8B7TzQbVXg. Go… https://t.co/KCtqaQCEr1 1 month ago
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drjmike
The Deep Longitudinal System (DLS) comprises sever The Deep Longitudinal System (DLS) comprises several posterior muscles including erector spinae (multifidi), bicep femoris (hamstrings), peroneus longus and tibialis anterior. The relationship between the biceps femoris and anterior tibialis is both to create stability and help build as well as release kinetic energy for more efficient movement. . Facts: 1️⃣The dominant role of this system is to control ground reaction forces during gait motions. 2️⃣These muscles work together in any movement that requires you to extend or straighten your hips while your feet are planted (i.e. squat deadlift, lunge, etc). 3️⃣Any movement where you’re moving horizontally through space involves this system. 4️⃣Improves muscle synergies and neuromuscular coordination between the lower extremities and trunk. It also helps a person learn how to eccentrically control ground reaction forces. . The biggest problems: 1️⃣Sitting for hours at a time and not engaging extensor muscles, lack of thoracic mobility. 2️⃣Pain during squatting or deadlifting in lower extremities, poor ankle or foot stability or propulsive force and lack of eccentric ground force and absorption. 3️⃣Athletes and clients involved in high impact sports who exhibit lumbo-pelvic or sacroiliac pain from walking, lunging, jumping can have a dysfunction in this system. . 📍Scroll to see some exercises to enhance the DLS System
🔥Ever notice your elbow position and how it aff 🔥Ever notice your elbow position and how it affects your performance of the exercise? . .TAG—SAVE—SHARE . ✅ I see this problem all the time. Here’s the real truth: . ✅When it comes to maximizing and lifting heavier loads, great technique needs to be ingrained throughout every level, and focused more as you get stronger. . ✅ A higher elbow position either due to lack of t-spine mobility, lack of shoulder and motor control issues and/or external rotation can create less than desirable results. Higher elbow positions often lead to rounded back and greater amounts of forward flexion and undue stress on elbow and wrists, and even low back on the eccentric and concentric phases of the squat. . ✅Focus your efforts on driving your elbows down/more under the bar, however you wish to view it. A good cue is to try and pretend to “bend the bar” in half to create a better, more stable shelf with your upper back, traps, and lats, allowing a more stable and safer squat. If you present shoulder or mobility issues, then use the safety squat bar (SSB) as it’s a good alternative to squat with limited elbow movement and tends to be preferred for many clients and athletes. . 🔥Take-home message: Technique is everything. Make sure you are aware of it! .
🔥Do spotters help bench press gains?🔥 . We’ve all used spotters before in our training as it’s always a good idea especially when it comes to safety. . ✅Here’s a recent study used recreationally by trained participants who completed two sessions consisting of three sets of smith machine bench press to failure at 60% of 1RM. In one of the sessions, subjects were able to use spotters and the other session spotters were obscured behind barriers. The subjects were instructed that the point of the barriers was to see if people would perform better with reduced distractions. When the spotters were present they were silent. . ✅The participants completed an average of 1.5 additional reps per set when the spotters were visible. Subjects also reported higher self-advocacy when the spotters were visible. Furthermore, although the subjects completed more reps, ratings of perceived exertion were a bit lower when spotters were visible. . ✅It was suggested that the use of spotters improve performance via social facilitation effects. In other words, the presence of spotters may provide a larger effect than was observed. In the real world spotters are generally vocal, encouraging the lifter and to enhance force production and force output throughout the entire repetition until complete (light weight baby). . 🇺🇸Take-home message: It’s always a good idea to use a spotter when you feel one is needed based on load and the type of exercise. Note that certain exercises do not require a spotter, but it’s up to you to remain educated and know your own limitations. . .
Got Snatch Variations? . TAG—SAVE—SHARE 🔥 Got Snatch Variations? . TAG—SAVE—SHARE 🔥Power Snatch and its variations are commonly used to enhance power output production and is obviously one of the main lifts involved with Olympic weightlifting. . 🔥 The technical breakdown on the snatch can be rather complex but can be broken down into more simple components as well as many of its variations. Swipe to see some variations you can incorporate into your training. . 🔥To read more about the precise breakdown of the snatch, click the LINK IN BIO! .
🔥 What is the difference between fat burning an 🔥 What is the difference between fat burning and fat loss? Fat “burning” means you are essentially using fat as a fuel source. For fat loss, you use more fat than is stored over time. . ✅This recent study compared fuel utilization over 24 hours in participants who were intermittent fasting or continuously eating. They found the subjects who fasted utilized more fat in the morning and those who had breakfast utilized more in the evening. . ✅Similarly, they found that people who fasted utilized less carbohydrate in the morning and more carbohydrate in the evening. However, over a 24 hour period, both groups utilize the same amount of fats and carbs . ✅The results show that intermittent fasting is NOT superior to continuous eating and that both groups lead to the same oxidation of substrates over the course of the day. . 🔥✅ SIDE NOTE: There’s a significant difference between fat oxidation and fat loss. If you were oxidizing more fat at one portion of the day that just means you’re actually burning more fat vs. carbs or protein. However, real fat loss occurs when you’re utilizing more fat they were storing. . ✅The truth is that advocates of intermittent fasting often cite studies where IF shows to increase fat oxidation, but that’s not the whole truth. You simply cannot look at one snapshot of your utilization over the course of the day. . TAG—SAVE—SHARE and stay educated! .
🔥Got Velocity Based Training🔥? ✅Velocity 🔥Got Velocity Based Training🔥? ✅Velocity based training is a valuable tool for strength and conditioning coaches, personal trainers and sport science coaches. The concept of velocity based training is nothing new but takes advantage of a wealth of technological innovation to maximize performance throughout different components. . ✅The main concepts of the VBT are highlighted here and provides specific examples for each category. It’s highly recommended that coaches do not become overly reliant on this technology and neglect the fundamental aspects of coaching. ✅Some of these fundamental aspects include: personally watching the technical execution of movements, verbal feedback including internal and external coaching cues, and creating a buy-in and building relationships. . 🔥Take-home message: VBT is a very viable and significant tool to aid coaching programs and to use technology to help achieve maximum performance. . .TAG—SHARE—SAVE for all those who use aspects of VBT for your clients and athletes. Share your thoughts. . .
🔥How’s Your Lateral Subsystem Stability🔥? 🔥How’s Your Lateral Subsystem Stability🔥? . ✅ Scroll to see some movements that enhance the LSS. . The LSS is comprised of the gluteus medius, tensor fascia latae (TFL), adductor complex (adductor magnus, adductor brevis, adductor longus, gracilis and pectineus) and the contralateral (opposite side) quadratus lumborum. Here’s a breakdown of this system and how it works: . Facts: 1️⃣These muscles provide frontal plane stabilization and are mostly involved in the “stance” phase of gait, primarily the single-leg support phase. Frontal plane related injuries are highly common in sports performance, particularly in the knees. 2️⃣Sports such as football, tennis and basketball need a strong synchronized Lateral Subsystem for efficient, risk-free performance. 3️⃣ The LSS muscles are significant for the efficient function of the pelvis during standing and walking. . The biggest problems and how to correct them: . 1️⃣When the lateral subsystem (LS) is dysfunctional you may notice hip drop (positive Trendelenburg’s sign), a hip hike, the knees bowing outward, or caving inward during static and dynamic activities. 2️⃣If the LSS is dysfunctional, then impact forces will be transmitted into joints that may be recruited for stability, which is not a good thing. 3️⃣ Individual muscles will need to be treated with release/lengthening, and activation techniques to restore proper sequencing of the system. No single testing/assessment works for everyone. . ✅ Take-home message: If you hit a roadblock in performance when doing lateral movements, take a step back and work on LSS functional patterning of the body. . .
Get the Point? Stay informed. Know the REAL TRUT Get the Point? Stay informed. Know the REAL TRUTH! . .
🔥 So You Think You Can Box Squat?🔥 Read to f 🔥 So You Think You Can Box Squat?🔥 Read to find out Why and How! . ✅TAG—SHARE—SAVE . ✅The box squat is an amazing squat variation that is so unbelievably butchered that has to be discussed. It has tremendous value that has a lot of important components including: 1️⃣It allows the lifter more hip extension. 2️⃣ It’s great for all lifters and provides variation and overcoming sticking points. 3️⃣It reinforces technique but also establishes eccentric control and concentric explosiveness. 4️⃣ It forces a dead stop, thereby eliminating the stretch shortening cycle. . 🔥Seen in this image are the basic components which I highlighted as the major points when doing the box correctly. Note: you should not feel the box up against your legs prior to the eccentric phase and you can set the box to be below, at, or above parallel, depending on your true sticking point and what range of motion you want to work. . ✅Important Points: 1️⃣You should take a wider stance with the box squat vs. your conventional squat, point toes out slightly in efforts to garner better hip extension. The wider stance will have a better transfer to sumo deadlifts and even conventional squats. 2️⃣ Yes, you actually have to sit on the box and pause slightly without large added rocking or momentum before coming off the box via the concentric. 3️⃣ Treat this movement as a hip extension, not knee extension or knee flexion movement. 4️⃣ The biggest mistakes are not sitting far back enough, crashing on the box, knee valgus, not staying tall with external load and added rocking and momentum. . 🔥One of the biggest reasons people do not like box squatting is because most coaches and trainers have no idea how to truly execute the movement. . 🔥For novice, intermediate and even advanced lifters, I would keep the reps pretty low in the 3 to 5 rep range, focusing on technique. You can also rotate out this movement with back squats or other squat variations throughout your training program. . ✅Take-home message: It’s a very different movement, so be sure to follow these directions and you will get results with it! . .
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