Strength

What strength training exercises would you recommend to help maintain good SI Joint health?

Maintain SI Joint Health: Key Strength Exercises Revealed

So I figured I'd show you this one. So what strength exercises would you recommend to help maintain good SI joint? So first you want to be pain-free and get range of motion before you start adding any sort of resistance. So make sure that there's a couple SI joint tests that you can do to make sure that you don't have pain. And then once you get to that point where you're kind of pain-free, I like to do exercises that are big pain for your butt. So you get a lot done in a short amount of time. So you got your ilium, your sacrum, that pain that's in there. We're going to do a 45 degree step back. So bands on your knee, soft knees, good posture. I'm going to step back into triple extension, really try to lock that glute out and come right back. Soft knee here, so I'm getting a little bit of quad here. Step back, lock out, instead of just swinging it back through that lower back, focus on driving through that hip, big toe, and we're focused on those glute exercises. So we've seen bands, clam walks, clams, bridges and whatnot. So this one gets a lot done in a short amount of time, trying to focus on what the actual hips do, what the muscle does. Sometimes when you just do standing clams or on the ground, it's not quite as functional. I don't really want to say functional, but this one gets a lot done in a short amount of time. So great strength exercise to do to help out with outside joints and also just a great warm-up before you do any sort of leg exercise. So 20 to 25 on each side and you can use it as an active exercise or rest in between your leg sets too. Definitely get those hips fired up.

To help maintain good SI joint health, it is important to first make sure that you are pain-free and have full range of motion. A great exercise for this is the 45 degree step back, which works the glute muscles and helps with functional movement. You can do 20-25 reps on each side as an active exercise or rest in between sets.

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To maintain good SI joint health, I recommend incorporating specific strength training exercises. However, it's important to ensure that you are pain-free and have a good range of motion before adding any resistance. Perform SI joint tests to check for pain before proceeding.

One effective exercise is the 45-degree step back. Place a band around your knee and maintain soft knees and good posture. Step back at a 45-degree angle, focusing on triple extension and locking out the glute. Avoid swinging the leg back through the lower back and instead drive through the hip and big toe. This exercise targets the glutes and engages the hips effectively.

In addition to the 45-degree step back, other exercises that can help maintain SI joint health include band exercises like clam walks, clams, and bridges. These exercises target the glutes and hips, promoting stability and strength.

The 45-degree step back is a time-efficient exercise that engages multiple muscle groups and can be used as a warm-up before leg exercises or as an active exercise during rest periods. Aim for 20 to 25 repetitions on each side.

By incorporating these exercises, you can help support your SI joint health and ensure that your hips are properly engaged and strengthened.

Choosing the Right Exercise: Key Tips for Optimal Results

So this one overlaps the other question a little bit, but how do you choose an exercise? So, excuse me, there's all different data that's collected, but another just really snippet or little tip that you can take is where you want to put the most tension. So, let's just use like a deadlift as an example. You know, there's pros and cons to using a barbell, a dumbbell, a rubber band. Can the person stand up? Do they have good mechanics in their knee and their ankle? So there's things that the smarter you get, and I'm still learning and always growing, that, for example, my 100-year-old grandma, she still needs to work her hips, but she can't stand up and get down really well. So, an example, I can have her sit up really, really tall, and I can have her nurse or one of her helpers basically just push in on her knees, and she has to push out. And then I can have her focus on seeing if she can just squeeze her butt and maybe push herself up with her upper body. So we're just trying to get her stronger in different ranges. The other thing is I can put her on a higher seat and have her do the same thing, so then her hip position, her glutes and her hamstrings are at a different length and position. So there's lots of things you can do, and all those things are going through my mind when I'm dealing with an athlete, when I'm dealing with a client, is I'm choosing something that's optimal for them. And it's never perfect, but that's what we try to shoot for. So I know that was a lot, but hopefully you picked up a couple things from that.

Choosing an exercise requires taking into consideration the individual's needs, ability level and range of motion. You should look for an exercise that is optimal for the person depending on their goals and capabilities.

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When choosing an exercise, one important factor to consider is where you want to put the most tension. For example, if we take a deadlift as an example, there are different options like using a barbell, dumbbell, or rubber band. It's essential to assess the person's ability to stand up and their knee and ankle mechanics. As you become more knowledgeable, you understand how to adapt exercises for different needs. For instance, if someone cannot stand up easily but still needs to work their hips, modifications can be made. In the case of my 100-year-old grandma, I would have her sit up tall and push in on her knees while she pushes out. She can focus on squeezing her butt and using her upper body to push herself up. We aim to make individuals stronger in various ranges of motion. Another option is placing her on a higher seat to change the position of her hips, glutes, and hamstrings. These are just a few examples, and I consider all these factors when choosing exercises for athletes or clients. It's not about finding the perfect exercise but rather selecting something that is optimal for each individual's needs.

What are your thoughts on doing cardio and weight training on the same day?  

Maximize your workout: Do weight training before cardio

What are your thoughts on doing cardio and weight training on the same day? So I really just think it depends what your goals and stuff are. You know, bodybuilders may do that. I know when I was trying to get really cut and try to look good for the beach, I would lift first and then I would go for a run after. So my simple sugars would be depleted. It might be harder to do my run, but I got pretty lean doing that. Obviously, your food intake has a lot to do with it. So I really just think it depends, and if that's what you've got to do, that's what you've got to do. But for me personally, I don't like to do any sort of cardio or interval training first, and then do my weight training after just because, I mean, just to put it simply, you're not going to have as much energy. And if your goal is to get strong or work on preventing injuries and whatnot, you want to do the strength first and then do the so-called cardio afterwards. But yeah, that really did help me get lean when I would lift, you know, 45 minutes, pretty hard, push-pull legs, whatever I was doing, and then I would go for, you know, sprints on the bike or go for a two-mile interval run or three-mile run. So if you've got to do it all in one day, that would be my suggestion is to lift first and then do your cardio at the end. And again, microdosing is important too. So if you can only do 20, 30 minutes in the morning, 20, 30 minutes at night, split it up, lift in the morning, and then just do your cardio at night, and you've got your hour or 45 minutes or whatever you need. So hopefully that helps.

It really depends on your goals, but for the most part it is better to lift weights first and then do cardio afterwards. Splitting up your workout into two separate sessions can also be beneficial.

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My thoughts on doing cardio and weight training on the same day depend on your goals and preferences. Bodybuilders may opt for this approach, and personally, when I aimed to get lean for the beach, I would lift weights first and then go for a run. Depleting my simple sugars made the run more challenging, but it helped me achieve a lean physique. However, it's important to consider your food intake as well. Generally, I prefer not to do cardio or interval training before weightlifting because it can result in lower energy levels. If your goals include strength building or injury prevention, it's advisable to prioritize strength training before cardio. In my experience, lifting weights for around 45 minutes and then engaging in sprints or interval runs of two to three miles proved effective. If you must fit both activities into one day, I suggest lifting first and doing cardio afterwards. Additionally, splitting your workouts into shorter sessions, such as 20-30 minutes in the morning and evening, can be an alternative approach. This way, you can lift in the morning and do cardio at night to meet your overall time requirements. Remember that consistency is key.

Can you explain how line drills can be modified to make them more challenging or reactive for athletes?

Making Line Drills More Challenging and Reactive for Athletes

So the question is, can you explain how line drills can be modified to make them more challenging or reactive for athletes? Well same thing like in any sort of agility or movement drill, you want to make sure you have different levels to it. So for example, level one with a line drill, very simple, might be, I call them one two, so might be right left right left right left and do that for five seconds. Level one, left right left right left right, five seconds. So that would be a level one. That same one for a level two would be moving to your right right left right left and then moving to your left left right left right. Focus on doing your feet as quick as you can. I'll definitely have to put up a video so you guys can see, but I think that's pretty clear the explanation, or at least I hope it is. So you want to be stationary, then you want to be moving, then you want to make it more reactive, and then you want to change up right left right left and directional and cues and all that stuff. So start easy and then just add slow progressions to it and that's an easy way to make it more challenging and fun and hopefully that helps.

Line drills can be modified to make them more challenging and reactive by adding levels of difficulty such as changing direction, adding cues, and increasing speed.

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To make line drills more challenging and reactive for athletes, you can modify them by incorporating different levels and progressions. 

Level one of a line drill could involve simple movements like stepping right, left, right, left for five seconds. Level two would introduce lateral movement by stepping to the right and then the left while maintaining quick footwork. Adding variations in direction and cues further enhances the drill's complexity and reactivity. 

It's important to start with easy progressions and gradually increase the difficulty. By incorporating stationary and moving elements, reactivity, and directional changes, you can make line drills more challenging, engaging, and beneficial for athletes.

What are some great leg exercises to build strength post knee replacement?

Building Leg Strength Post Knee Replacement: Expert Tips

I think I'll have to do a better job answering this question and post some more videos because this one Definitely resonates with me What are some good some great leg exercises to build strength post knee replacement? Well one Best of luck don't stop And do more than what's expected for your rehab So about four and a half years ago. I had total knee replacement soccer genetics wear and tear bad coaches making me run and do plyometrics on Concrete and all sorts of stuff Did me in but that's another story, and I'll be happy to answer and show you pictures and all that stuff, but I'm doing great with that but to get to your question Definitely do PT if you had total or if you had partial and you have in-home therapy do it do the homework You want to make sure that you Try to stick to their their guidelines with range of motion so Make sure that you check in with that and use that as motivation Whether you have to do it actively or passively actively you're doing it on your own passively You're assisting or having somebody assist you to get in those ranges of motion so the terminal knee extension Locking that knee out and then the flexion is super important so those isometrics and Just trying to hold it in different ranges whether it's the knee flexion with the knee bent Or when you're on your stomach doing the the knee knee flexion and not the knee extension so Isometrics try to work that range of motion don't worry about adding resistance Until you can actively get that range of motion so hopefully that helped and good luck

After having total knee replacement, it is important to do PT and work on range of motion exercises such as terminal knee extension and flexion. Isometrics can also be done to help increase strength. Once you have regained the range of motion, then you can add resistance to continue building strength.

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To build strength after a knee replacement, it is important to follow some leg exercises. I personally resonate with this question as I had a total knee replacement about four and a half years ago due to wear and tear and previous sports injuries. Here are some recommendations: 

1. Physical Therapy (PT): It is crucial to engage in PT sessions and diligently complete the at-home exercises recommended by your therapist. Stick to their guidelines for range of motion exercises, both actively (performing them on your own) and passively (with assistance), to improve flexibility and mobility.

2. Terminal Knee Extension: Focus on locking out your knee in a straight position to work on terminal knee extension. This exercise helps strengthen the muscles around the knee joint.

3. Flexion Exercises: Perform isometric exercises where you hold different positions within your range of motion. For example, work on knee flexion with the knee bent or perform knee flexion exercises while lying on your stomach.

4. Range of Motion: Prioritize working on increasing your range of motion before adding resistance or weights to your exercises. Gradually progress as you actively achieve greater flexibility.

Remember, it is vital to consult with your healthcare professionals or physical therapist for personalized guidance throughout your recovery journey. Best of luck!

What are the main take aways and differences from hypertrophy and strength in the weight room?

Unlocking the Key Differences: Hypertrophy vs. Strength

Well, we can break this down a couple different ways. So what are the main takeaways and differences between hypertrophy and strength in the weight room? So obviously they cross over, but when I think if we just had to put it real simply, hypertrophy is just not worrying about how our joints move as much, not worrying about performance as much, basically for aesthetic reasons. So obviously bodybuilding, where their range of motion might be hindered by such large mass. So if I'm just putting it that way, I mean, we can break it down a bunch of different ways. Yes, reps, yes, set, yes, volume, all that stuff has something to do with it. And there's lots of different studies that cross over, so you can say, you know, six to 12 or 12 to 15 is more for hypertrophy. If you're obviously doing heavy, you could say strength is more of that, you know, six to eight range. But again, it all depends on your tempo. It all depends on the exercises, all depends on the volume, the super sets. So overall, I would just say more volume is going to be more hypertrophy. But again, you can play devil's advocate the other way too. It all depends on how you do certain things. So when I say, when I kind of use strength, I use that more for performance based. Hypertrophy, I use more for aesthetics and just getting big. There is a crossover between the two, but if you train for strength, you are going to get some hypertrophy. Hopefully that answers your question. If you want to detail it a little bit more, I'm happy to dive in and just keep working out. Thanks very much.

Hypertrophy is mainly focused on aesthetics and volume, while strength is more focused on performance-based exercises, reps, sets, and tempo. There is a crossover between the two, but for the most part, they are separate entities.

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The main takeaways and differences between hypertrophy and strength in the weight room can be simplified as follows. Hypertrophy focuses on aesthetics and is less concerned with joint movement and performance. It is commonly associated with bodybuilding, where a larger mass may limit range of motion. Reps, sets, volume, and other factors come into play, with studies suggesting that a range of 6 to 12 or 12 to 15 reps may promote hypertrophy. On the other hand, strength training prioritizes performance. It typically involves heavy weights in the range of 6 to 8 reps, but again, factors like tempo, exercises, volume, and super sets influence the outcome. Generally speaking, higher volume tends to promote hypertrophy, but there can be exceptions. Training for strength can still result in some hypertrophy. Overall, strength training is more associated with performance while hypertrophy focuses on aesthetics and size.

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Bryan Meyer is a leading expert in athletic performance coaching and the founder of B Meyer Training in Orlando. His client list includes Olympic medalist and goes beyond just NBA all-stars. Meyer and his training methods have been featured in ESPN, Sports Illustrated and Men’s Health. Meyer was an instrumental in getting Dwight Howard back from a potential ending injury and this exercise was used in his rehab and strength program. His brand has spread to China and he has plans to continue to help educate Chinese athletes and coaches on better training.  His passion lies in education and not only helping build better athletes, but better people.

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