John Sinclair is an experienced sport and training management professional with a bachelors degree in physical education and sport performance, 15 certifications, and 20+ years of coaching experience. He has authored articles, created a programming algorithm, and is a programming consultant. His other achievements include inventing, being a master coach and educator for 7 different companies in the fitness industry, competing and training in 11 different sports, and coaching amateur hockey and baseball.
People often think that muscles move the body, but in reality, muscles are not what move us. How we organize movement is just as important as the movement itself. We must think about a task and find the most efficient and effective way to complete it, understanding how human movement serves us and benefits us. Transcript: "Wow. This is a question that I could talk about for days because there's lots that most people don't understand about human movement. I'm going to start with one thing and kind of elaborate on that a little bit more. And then what I'd like you to do is let's start a thread or a or a conversation about this topic. So I'm going to say number one is that people think muscles move the body. So I'd be the first thing and that's not true. the second thing I would say is that, With muscles, not moving the body. Then what is it? The muscles do and why are all our exercises that are prescribed attached to muscles? And how we really need to think about it. Is that how do we move? Why do we move? And what's the purpose of movement? And if I look at it from the through that perspective, then we understand that the human body is an integrated system. And how we organize movement is just as important about the movement itself. So how we organized movement requires us to have to think about a task and then find the most efficient and effective way to complete that task and in doing. So then we have the capacity to truly understand human movement how it serves Us and how it benefits us."
An excitation exercise is recommended for swimmers to help with shoulder strength. The drill involves stretching and releasing a band quickly to help the muscles shut off quickly and help the shoulder achieve its optimum position. Transcript: "So what's the best shoulder strength exercises for swimmers? Why don't know if this is the best one but this might be one that you haven't tried yet. So why don't we try this out and see how you feel with, if you're a swimmer or some of your friends or athletes are swimmers. And one that we're going to do is an activation pattern for the shoulders. This is what we call excitation, excitation is basically the body's ability to tell the nervous system to tell the muscle to shut off quickly. So, we need to be relaxed in the pool. When we're swimming, we don't want those muscles to stay on all the time. So sometimes, His traditional strength training is teaching us to keep those muscles turned on. So this is a drill to teach that muscle to shut off quickly. So we would just do like a bow and arrow stretch and release a quick so get tension on the band and then have it released quickly like you're letting go of that bow string so you can do it in different. Directions are different Heights or depths? We come up here, we do it from down below. So putting tension on and then releasing and relaxing that muscle quickly to help balance that shoulder out and get that muscle to shut off quickly, that will help with creating the bone in the glenohumeral joint to have to get into its Optimum position, which is what we want for swimmers. We want that shoulder to be in a perfect position, every time they do their stroke"
Reducing body fat requires a combination of structured exercise, physical activity throughout the day, balanced nutrition, and understanding what macronutrients work for your body. It is important to maintain an optimal amount of body fat as it has vital roles in the body such as storage and shielding. Transcript: "How does one reduce body fat properly? This is a subject we could talk hours on. But what we will say is that there's a combination of exercise that we do in a structured format, there's exercise we do in the form of physical activity frequently throughout the day that will help reduce body fat. There is looking at your nutrition and talking to some of the registered dietitians on this channel. They can give some very good insight as to how we balance out the amount of macronutrients that you have the proportion of Nutrients that you're putting into your body for fuel how those macronutrients work for each individual. I know for myself, I need more protein in my diet than I need carbohydrates. And that's just how my body responds to energy. So trying to find the right biochemical makeup for you and how your body uses nutrition to simulate and and fuel the activities that you're going to be doing. And the other part to that is I think just being more active more Frequently. So I mentioned improving your, the amount of physical activity that we do. But just being cognizant of the fact that fat has a very vital role in her body and having an excessive amount of fat around the abdominal area and around your Visser is not a good thing, but having fat on the body is a very good thing. It is a, it is storage. It is something that aids in our movement, it's something that Shields us. So having an An optimal amount of body fat is a very healthy thing. And I don't think that we should be concerned with trying to get super lean. If you're an athlete, I think we need fat on the body and I think it's one of the things that we could talk about for hours is to as to how to maintain that. But those are some of the big key factors."
To train explosive power in the legs, you need to focus on high velocity exercises such as sprinting and jumping. You can also do weighted exercises such as squats with a focus on driving the bar quickly in the vertical direction. The key point to remember is intent and high velocity. Transcript: "How do we train explosive power in the legs? So, let's define what power is power, is being able to produce Force very quickly. And in order to create explosive power, I need to create a really quick response so that the body can move quickly. So, the best way that we can train for explosive power in your legs is to do things at high velocities. So if we think about like bodyweight Sprint training when I'm moving in, my legs are hitting that ground really fast and I'm turning those Legs over at a high frequency, then we know that we're creating some power. So, sprinting is a great way to do it. Jumping is another great way to do it. So, if we think about trying to get as much power from the body, we want to train at High Velocity. So lower definitely submaximal. Loads, on our shoulders squatting with a high intent of trying to drive that bar as fast as I can in the vertical direction is also a great way. So we can do it with weights. We can do it without Thwaites. But remember the key point to explosive power is intent and high velocity."
The first steps to doing a pull-up are cable pull-downs with bilateral and alternating arms, horizontal pull using a suspension trainer, eccentric loading of the latissimus dorsi with an underhand grip, narrow grip pull-ups with vertical jumping and lowering, and wide grip pull-ups. Transcript: "What are the first steps to doing a pull-up? Well, I always start with cable pull-downs. First bilateral. So two arms at a time, then alternating arms. So we build your program around to arms and alternating and then after a while once you get a little stronger than we go to reciprocating while adding a little side flexion at the same time then we go to changing hand positions, then we do a horizontal. Pull like this one with a suspension trainer. Then we do e Centric, loading of the latissimus dorsi ice with an underhand grip. So this is a more advantageous position for most people to be in. They go underhand, they jump up, they lower slowly and this will help us get the strength to be able to do pull-ups. Then we switch handprints to be more of a neutral narrower grip. Same idea going vertical, pulling eccentric spy jumping first and then lowering yourself slowly. And lastly we make the adjustment to go a little bit wider which is the most difficult way to have."
Don't try to activate your glutes while running, instead focus on your tempo and rhythm. Make sure to activate the glute before you go running by following specific exercises. Transcript: "What tips or tricks would you suggest for activating glutes while running? Okay, so I built a video not long ago. If you type in, if you follow the link and you type in and search for glutes, you'll see my video of how to prepare the glute for running the question States, what tips and tricks would you suggest for activating glutes while running? Now, that was a tricky question, it caught me for a second there while running. You shouldn't try to activate your Glute while you run, in fact don't even think about your glute while you run because if you do it's just going to slow you down. It's going to mess up the entire synchronization of running. Do not try to activate your glutes. While you're running focus on your Tempo, focus on your Rhythm, focus on feeling light on your feet. Don't think about trying to turn a muscle on while you run. It's only going to slow you down. It's going to approximate the joint and bring the joint into the capsule even further and that's going to cause more damage, so don't do that. Follow, how to activate the glute before you go running?"