Strength

What is the most consistent movement or strength dysfunction that limits performance?

Unlock Your Performance Potential: The Key to Maximizing Glute Power!

What is the most consistent movement or strength? Is function, that limits performance? So I am going to say, definitely the hip hinge, okay? You need that hip hinge to get hip flexion, which is very important for glute. Activation glute activation, the most powerful muscle, one of the most powerful muscles in the body. Your glutes, really important for forward drive in the sagittal plane. Really important for frontal Drive change of Direction. Reaction, speed power, everything is driven by the glutes. And as we sit a lot as our hip flexors get tights and quads get tight, we tend to get glue to you. I'm nisha's. So, I see that people who do not have or lose the ability to hit Flex or hinge are losing out on the for the major Force generator of the glutes.

The hip hinge is the most consistent movement or strength and is important for glute activation, forward drive in the sagittal plane, frontal drive change of direction, reaction, speed and power. People who lose the ability to perform a hip hinge are losing out on the major force generator of the glutes.

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The most consistent movement or strength dysfunction that limits performance is the hip hinge. The hip hinge is crucial for hip flexion, which is essential for activating the glutes. The glutes are one of the most powerful muscles in the body and play a significant role in forward drive, frontal drive, change of direction, reaction speed, and power. However, due to prolonged sitting and tight hip flexors and quads, many people struggle with proper glute activation. Those who lack or lose the ability to perform a hip hinge are missing out on utilizing the glutes as a major force generator.

What’s one movement you recommend for better hip mobility?

Improve Hip Mobility with These Simple Exercises

What is one movement you can recommend for better hip mobility? But what am I, what am I favorites? Is called a knee drop, so you can sit on your on your, on your bottom and have your knees getting called me drop or Ash inbox. So you have your front leg like this, you bet back leg like this and you can just simply wipe her where some people call them wipers or windshield wipers, you can literally just rotate your knees back and forth like If this okay after you get a little bit more proficient at that be careful. Be gentle with your hips after you get a little bit more proficient at that. You can increase the intensity by putting your hands up and lift your feet up. And transferring your weight back and forth while doing the knee drops. The shin box are the wipers, okay, so those are, those are, those are two to internal/external hip rotation exercises. That, if you do them, you will become better better at them from there, I am going to give you one more from there and I could want to expand on. That is a kneeling position, okay? You're going to bring your leg up and over. and try to make as big a circle as you can with that hips now that incorporates range of motion and also strength and balance You're like that and just trying to work on increasing the size of that Circle that you're making with that hip. So there's a couple there. You can work on that to help to get your hips a little more loose and limber.

To improve hip mobility, one movement to try is the knee drop, shin box or wipers. Another exercise is the kneeling position, where you bring your leg up and over in a circular motion to increase the range of motion, strength, and balance.

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One movement I recommend for better hip mobility is called a knee drop or shin box. Start by sitting on your bottom with one leg in front and the other leg bent behind you. Rotate your knees back and forth like windshield wipers. As you become more proficient, you can increase the intensity by lifting your feet and transferring your weight while doing the knee drops.

Another exercise is a kneeling position where you bring your leg up and over, trying to make a big circle with your hip. This movement incorporates range of motion, strength, and balance.

These exercises can help improve hip mobility and loosen up your hips.

How can someone determine how much weight they should be squatting?

Unlock Your Maximum Squat Potential: Determining Optimal Weight

Hi, I'm be. Okay. So I'm going to give some protocols for a more experienced lifter here. You wouldn't necessarily do this for a beginner but if you have appropriate core strength and your form is is good for squatting. What you want to do is go through a, What's called the 1rm test. So one repetition maximum test. Why? Well because when you are prescribing a squat program for somebody you generally work within repetition Zoom. So percentage of your 1rm one repetition maximum to Create the appropriate stimulus for for strength and or hypertrophy. So the 1rm test would be good to do with a certified professional to make sure that you're doing it safely. But you generally do a warm-up set of higher higher, repetitions 10 to 12 repetitions and then you incrementally increase the amount of weight that you want to be able to lift for About six repetitions, okay? And then from there, depending on your comfort level and your and safety. You want to slowly add more and more weight to ideally, get to the point where you lift that weight, you're only able to lift it once, OK, with spotters qualified spotters. So that's generally how you determine, how much weight you use. You figure out your 1rm and then you can go to some tables that will calculate your percentage zones, and you choose your repetitions. For those percentages zones. Now, if you are not at the point where you want to go to a 1rm, you can also do a to RM or 3rm for REM and you can use a logarithms to as approximate that 1rm based on the number of repetitions that you did. So that's method, I use for people who are not comfortable going to that 1rm level because not many people are in squats. You can say, okay, let's see how many you can do 6 times something like that. Okay, so there are some examples and, and, and some ideas there. Are you alright? If you have any more questions? Ask me another question. Thanks.

To determine the appropriate weight to use for squatting, it's best to do a 1RM test with a certified professional. If you're not comfortable with this, you can also do a 2RM or 3RM and use a logarithm to approximate your 1RM based on the number of repetitions you did.

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To determine how much weight someone should be squatting, a more experienced lifter can follow the 1RM (one repetition maximum) test protocol. This test is not recommended for beginners, but if you have appropriate core strength and good squatting form, it can be useful.

The 1RM test should ideally be done with a certified professional to ensure safety. Start with a warm-up set of higher repetitions (10-12 reps) and gradually increase the weight for about six repetitions. From there, you can continue adding weight until you reach a point where you can only lift it once, with qualified spotters present.

Once you determine your 1RM, you can refer to tables that calculate percentage zones. These percentages will help you choose the appropriate weight for different repetition ranges in your squat program.

If you're not comfortable with the 1RM test, you can also perform a 2RM or 3RM test and use logarithms to approximate your 1RM based on the number of repetitions you can do.

Remember, safety is paramount, so it's important to have proper guidance and supervision during these tests. If you have any further questions, feel free to ask.

As a 50 year old menopausal woman trying to increase my lean mass, how many times a week should I be doing strength?

Build Lean Muscle: How Many Strength Sessions a Week for Menopausal Women?

Okay, so to increase your lean mass, you're looking at building muscle. And for that reason, you'll need to be in the gym a little bit more than if you were to, you know, want a word about toning or an overall body strengthening program. So looking at, depending on how the program is designed upper body, lower body, split or full body and generally see games and muscle lean muscle mass between 4 and up to six times. A week in the gym again. It depends on how your program is structured, but it's going to be more than two. You can certainly see improvements in strength and power in two sessions a week. I've seen it many, many times. You don't need a lot of volume to increase increases in strength and power, but to increase your lean muscle mass, you're going to need to spend a little bit more time. So equally isn't as important in that is nutrition. So making sure that you're getting the right macros. Fat protein and carbohydrates in your diet for increasing lean muscle, muscle mass and suggests Consulting, a nutritionist for that based on yourself and especially being, especially being menopausal. There are other hormonal implications to work with there, as well, to maximize your ability to gain muscle mass. So, seeking a nutritionist for that is equally as important as the gym work, because if you don't feel your body properly for muscle growth, it won't happen. At all or very slowly. So I hope that helped

To increase lean muscle mass, you need to be in the gym 4-6 times a week and make sure you are including the right macros in your diet for optimal muscle growth. Consulting a nutritionist is also important to maximize your ability to gain muscle mass.

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To increase lean mass and build muscle as a 50-year-old menopausal woman, you'll need to focus on strength training. Depending on how your program is structured, you should aim to be in the gym around 4 to 6 times a week. This frequency allows for sufficient stimulus to promote muscle growth.

While improvements in strength and power can be seen with just 2 sessions a week, increasing lean muscle mass requires more time and effort. However, it's important to note that the specific program design, such as upper body/lower body splits or full-body workouts, will impact the frequency.

In addition to exercise, nutrition plays a crucial role in muscle growth. It's essential to ensure you're consuming the right balance of macronutrients, including fats, proteins, and carbohydrates. Consulting a nutritionist who specializes in muscle growth and considers your individual needs, especially as a menopausal woman, can provide valuable guidance.

Properly fueling your body is just as important as the gym work. Without the right nutrition, muscle growth may be limited or occur at a slower pace. So, prioritize both the gym work and nutrition to maximize your ability to gain lean muscle mass.

How do you define ‘high performance’ or ‘elite’?

Expanding the Definition: High Performance vs. Elite in Sports

So, high performance or Elite? I think that's a really great question. I mean, generally, you, you would put those two in the same kind of sentence high performance, is Elite. And we tend to think of high performance as Elite. But, you know, with with, with experience in working with different age, groups, and different types of sports. I want to expand that box a little bit and I think, you know, we can, we can train for high performance. But you might not be elite, you know, you can train, you can, you can put yourself in a high performance environment. You can train like a high-performance athlete and trained as a high-performance athlete that does not necessarily mean your Elite. I think he'll eat is, you know, you talking about the elite of your field. So talking about Pro Elite. So that's how I think of elite but I think as a high performance as you don't necessarily have to be elite, you can you can train Pain as a high-performance person in a, in an age category, or or even a beginner aspiring to be better. So I think, I think those two are quite a bit different if you want to think of it. That way, as high performance, I'm going to train high performance. I can eat well trained, well sleep. Well that's that's that's that's that's being high performance. You are striving to be high performance versus Elite. Well that's looking at Pro he'll eat or the elite of the elite, The Best of the Best. Best.

High performance is not necessarily elite. High performance is achieved by training, eating, and sleeping well while Elite is the best of the best in a field.

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Defining high performance or elite is an interesting question. While we often associate high performance with being elite, I believe it's important to expand our perspective. In my experience working with different age groups and sports, I've come to see high performance as something that can be trained for, but it doesn't necessarily make one elite.

You can train, create a high-performance environment, and adopt the habits of a high-performance athlete without reaching elite status. Elite, on the other hand, refers to being at the top of your field, such as being a professional elite athlete.

So, in my view, high performance can be pursued by anyone, regardless of their current level. It's about striving to be the best version of yourself, whether you're an age-category athlete or a beginner aspiring to improve. Elite, however, represents the pinnacle of achievement, reserved for the absolute best in their respective fields.

How many times a week should I lift as a runner?

Optimize Your Running with Just Two Weekly Lifting Sessions

Yeah, well to see I'm gains in strength and or reactive strength, index stiffness, which, which then relates to running economy. You don't really need to be lifting more than two times a week for your, for your gym work. Now that doesn't include, you know, your activation exercises that you may be prescribed or suggested to do before your runs or your bikes and or doesn't include, you know, your mobility and maintenance your body maintenance. Because after all, The better you move in the more efficiently, you move through mobility and or proper movement patterns, you'll be better off in your sports. So two times a week for your gym program. And then, you know, the other prescribed, you know, strengthening or activation exercises, or on top of that. All right, hope that helps

You don't need to be lifting more than two times a week for your gym work. This doesn't include activation exercises before runs or bikes, or mobility and body maintenance. The better you move and the more efficiently you move through mobility and proper movement patterns, the better off you will be in your sport.

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To see gains in strength and reactive strength, which can improve running economy, you generally don't need to lift more than two times a week for your gym workouts. This recommendation excludes any activation exercises recommended before your runs or mobility exercises for body maintenance. It's important to focus on proper movement patterns and mobility to enhance your overall performance. So, two times a week for your gym program, along with any additional prescribed strengthening or activation exercises, should suffice.

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Gina Grain is a Canadian Strength & Conditioning coach and a retired professional road and track cyclist. She won a silver medal in the women's scratch at the 2006 UCI Track Cycling World Championships and later represented Canada at the 2008 Summer Olympics. Throughout her career she raced with U.S. and Canadian teams and Hong Kong's Giant Pro Cycling. She earned a number of titles, including the U.S. Pro Tour Championships and the Canadian Championships in Saint-Georges, Quebec. She also scored stage triumphs at the Grand Montreal Cycling Tour, Tour de Gastown, and Tour of the Gila. After retiring in 2010, she focused on her kinesiology career. Gina has her masters in Exercise Science. Gina volunteers with various soccer clubs around Vancouver including the Phoenix Women’s Soccer Team helping with pre-game physical preparation and post-game recovery. 

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