Innervation Training

The TRX row and its multiple variations never gets old. That's a pretty solid angle for Marcia, let alone for people a fraction of her age. Srength training as you get older is important to help increase muscle mass and bone density. The Canadian Physical Activity Guidlines recommends training major muscle groups at least 2 days per week for people 65 and older.

The TRX row and its multiple variations never get old. That's a pretty solid angle for Marcia!

Your core works in more ways than you think. Most people consider flexion based exercises (think sit-ups) as the primary way to strengthen your core. But in actuality your core can do so much more.... In addition to flexion, extension, lateral flexion, and rotation, we can also do exercises that resist these motions. The ab wheel rollout is working on anti-extension. Literally every exercises is a core exercise if you are properly positioned. Your ribs need to be aligned over your pelvis in order to create stability through your midline, then you need to be able to breathe 360 degrees around your ribcage. Bracing through your core should be specific to the exercise. For example: you should not be death gripping everything if you are moving a light weight. Don’t forget that true ownership of a movement is if you can breathe through it. Have Fun!

Any coach (or training session) can make you sore. However, being sore the next day does not necessarily mean better. Strength gains are not based on how sore you are the next day. Making progress is based on progressive overload over time. That means increasing the volume, intensity, time under tension or range of motion. There are many things that can make you sore including doing new exercises, increasing the volume or intensity, inadequate recovery (sleep or nutrition), i...ncreased life stressors The point is being sore should not be the marker of a good training session. As a coach working with athletes, my goal is to train clients so they aren't sore after. That way, they are still able to perform their sport. Sure, they may get sore when we start a new block or are increasing the intensity in a certain phase of their training; but, being sore is never the goal.

Testing so we are not guessing. @the_westside_fc athlete Andrew is doing a cardio assessment to work on a conditioning program as the competitive season is currently postponed. If you are an athlete with some free time on your hands, since practice and matches are limited (or non-existent right now), consider working with a coach to improve your strength & conditioning so that you are well prepared for when the competitive season starts up again. There is a lot of talk right... now in high performance sport as to how coaches are going to ensure that their athletes are ready to transition safely back to the demands of their sports. . Injury prevention is always the number one priority.