Strength

What are some exercises one can do to strengthen the knee to prevent knee injuries?

Strengthen Your Knees: The Best Exercises for Injury Prevention

What are some exercises one can do to strengthen the need to prevent knee injuries? So you gotta look at this, many ways injuries can come from over training under training like a recovery. So like if you're lacking sleep or not get enough nutrition and hydration that can lead to it, but in terms of exercises as well, anything that sort of isolates, the Quad will help like a TKE or leg extensions but at the same time you should be training the body as a whole and think about it as movement, just not isolating. So I would be, I would Highly recommend squats, any type of single leg, squat. Any type of already. Our single leg RDL, some knobs are gets the adductors and glutes. A lot that way, we're working the whole function of the leg and make sure your child training and all plans, your transverse sagittal front tool. And on top of the strength training, you should also have a robust system built. So you should have some sort of Plyometrics in there. Some sort of conditioning that way you're hitting all the spectrums of the body and the energy zones needed for when that knee is fatigued or if we needed to be On a high performance level for Sprints and can handle any acceleration deceleration.

Exercises to prevent knee injuries include TKEs, leg extensions, squats, single-leg squats, and single-leg RDLs. These should be coupled with plyometrics and conditioning exercises to hit all the energy zones needed for high performance.

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To strengthen the knee and prevent injuries, there are several exercises you can incorporate into your routine. It's important to consider that injuries can result from factors like overtraining, undertraining, lack of recovery, sleep, nutrition, and hydration. 

In terms of exercises, focusing on isolating the quadriceps can be beneficial. Exercises like Terminal Knee Extensions (TKE) or leg extensions can help with this. However, it's also crucial to train the body as a whole and prioritize movement rather than isolation. Squats, both bilateral and single-leg variations, are highly recommended. Single-leg Romanian deadlifts (RDLs) are also effective for targeting the glutes and adductors while working the entire leg functionally. 

In addition to strength training, it's important to have a well-rounded program that includes plyometrics and conditioning exercises. This ensures that you're addressing all aspects of the body and training the energy systems needed for knee performance, such as handling fatigue, sprinting, and acceleration/deceleration movements. 

By incorporating a combination of these exercises and maintaining a comprehensive training approach, you can strengthen your knees and reduce the risk of knee injuries.

When should an athlete choose to micro-dose their exercise?

Optimizing Performance: Microdosing Exercise for Athletes

When should an athlete choose to microdose, their exercise? I look at this two ways actually. So I've been the most popular way brought up by Corey Schlessinger, or is when he does it like, in season, or if the sport requires a lot of practice. Like if you're a pro athlete or a college athlete, you're practicing almost every day time is limited by. Also, maybe like your nutrition and sleep is limited to just because of the way of a quality of life during those times of your life. So it's a way to have the athlete always sort of be like prepped and but not sore and if they're not sore and they're prepped and they're moving. Well feeling well though is going to optimize and perform their best during practice during their games which is going to help the performance overall. Now, another way I've sort of used it myself just playing around microdose is in the rehab when someone's coming back from an injury, the last thing you want, someone doing when they come back, from injuries doing too much volume and then being too soft. Sore. Now there to sort of actually continue their rehab or it's going to put a pause in their rehab. So if we can introduce a little by little, it's going to allow the tissue to build some sort of Tolerance that it had before the injury. Because if that's what happens when you're injured, you lose some of that tissue tolerance. So we can build tissue tolerance, but also during coming back from injury, but it also helps athletes prep in season for their games.

Microdosing exercise can help athletes both during their in-season practice and during the rehabilitation process from injury. Microdosing allows athletes to build tissue tolerance while also optimizing performance during practice and games.

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When should an athlete choose to microdose their exercise? There are two perspectives to consider. The first is when an athlete is in season or has a sport that requires frequent practice. In these cases, time is limited, and factors like nutrition and sleep may be compromised. Microdosing can help athletes stay prepared and avoid excessive soreness, allowing them to perform optimally during practice and games.

The second perspective is during rehabilitation from an injury. It's important for athletes not to overexert themselves and risk setbacks. Microdosing can be beneficial in gradually reintroducing exercise and building tissue tolerance, which may have been compromised due to the injury.

Overall, microdosing exercise can help athletes maintain readiness during demanding seasons and aid in the rehabilitation process after an injury.

What are the benefits of sprint training for an adult over 40?

Sprint Training: Unlocking the Athletic Potential of Adults Over 40

What are the benefits of Sprint training for an adult over 40? There are many benefits to this. I believe a lot of people get injured as they get older because we sort of stopped raining. Like we did as kids as athletes or not playing outside as much so we're not exposed to the characteristics of what sprinting does. So sprinting over 40 can help keep your athleticism, it can also help build hamstrings up. So they're less prone to being pulled. Well, I'm a strong believer that in some way you should almost like be sprinting or running every day. Day, you just got to dictate the volume, so maybe one day you're doing for Springs, but the next day, let's back off and do two Springs because we know you're seeing us, might be fried. And the body still might be recovering but you're still dosing the body to that experience. So and if a sprinting, it's a high intense, it's an ATP for Energy System. So if we can get those characteristics, you'll get faster or regain some speed, you're probably be a little bit more powerful and a little bit stronger and wow all those improve math lettuce is MM, you probably ought to Keep up with your kids or your friends and those adult leagues or intramural leagues that you want to do at those later ages.

Sprint training for adults over 40 can help keep athleticism, build up hamstrings to prevent injury, improve speed, power and strength, as well as help them keep up with their kids and friends.

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The benefits of sprint training for an adult over 40 are numerous. As we age, many people become more prone to injuries due to a decrease in physical activity. Sprinting can help maintain athleticism and build up the hamstrings, reducing the risk of pulls or strains.

Incorporating sprinting or running into your routine on a regular basis, even in smaller volumes, can be beneficial. It keeps the body exposed to the characteristics of sprinting and helps maintain the body's adaptation to the demands of high-intensity exercise. Sprinting primarily utilizes the ATP energy system, which contributes to improved speed, power, and strength.

By engaging in sprint training, you can regain or enhance your speed, become more powerful, and increase overall fitness. These improvements can help you keep up with your kids, friends, or participate in adult leagues or intramural sports as you age.

How important is tibial rotation for basketball players and should we look at improving it?

The Key to Basketball Performance: Tibial Rotation and Player Improvement

How important is to be rotation, for baseball players and should we look at Improvement? I think to be a rotation is huge because it does help promote pronation of the foot as well as it's also like a lot of your shock absorbers. When you're Landing running jumping, anything that needs to absorb a force or put on brakes. So it is huge because if you don't have to be a rotation, the lower leg becomes stiff. And then now the body is going to look for additional movement, compensations or Mobility, maybe from the knee, which isn't really We made to be mobile if there's a lack of to be rotation. The ankles also going to be stiff, we need the ankle to be mobile. We need the need to be stable. So if we have those working synergistically together and also working on the calf quad, and Landing mechanics and squatting those, a lot of the movements that are Incorporated during a basketball players practice and game. So again, our goal is to optimize the player's performance that way. When they're in practice, they're paying for Free. And they're able to actually get better at the game. And the way they're going to do that is playing more basketball. So again, if we're moving, well, feeling, well, you're going to play your sport and your skills are going to increase and improve the speaking better your sport.

To be a rotation is important for baseball players because it helps promote pronation of the foot and act as a shock absorber. It is important to look at improvement since it can help optimize the player's performance, allowing them to play more basketball and improve their skills.

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Tibial rotation is highly important for basketball players as it promotes foot pronation and acts as a shock absorber during activities like landing, running, and jumping. If tibial rotation is lacking, the lower leg becomes stiff, leading to compensations and potential mobility issues in other areas such as the knee and ankle.

To optimize performance, it is crucial to ensure that tibial rotation, ankle mobility, and knee stability are working together synergistically. This can be achieved through exercises targeting the calf, quad, landing mechanics, and squatting, which are all incorporated in basketball practice and gameplay.

By improving tibial rotation and overall movement quality, basketball players can enhance their performance, play the game with more freedom, and ultimately improve their skills through increased practice and gameplay.

How often do you incorporate barefoot training into your programming and why?

Unlocking Athletic Potential: The Power of Barefoot Training

How often do you incorporate Barefoot. Training into your programming? And why I try to almost incorporate in every session with my athlete, especially if they're in season because they're always in their cleats or their basketball player, those are in their basketball shoes. And so what can happen is that a lot of the intrinsic muscles in the Foot and Ankle may not be used because of the support of the shoes. So depending on off season in season, maybe depends on how much I actually am doing it. But I've been pretty simple. Things is to I like to have the shoes off during type of Mobility work or even some sort of dynamic work as in the warm-up. And then I haven't put my shoes back on for any type of speed and plyos because those are going to be more intensive maybe the extensive piles. Yeah I'll go barefoot it's going to build some muscular capacity and endurance in the foot and ankle and then when we get to the lifting, I like to have the shoes off just because that lifter can feel more as they spread their feet if they're squatting or doing some sort of deadlift. But also, if you're doing in some sort of like split squat, you're going to get a lot of big toe. Mobility going to stretch out that plantar fascia and that's going to help go up the chain as well.

I incorporate Barefoot Training into my programming as often as possible, especially when my athletes are in season. This helps to strengthen the intrinsic muscles in the Foot and Ankle that may not be used due to the support of their shoes. I also like to have them take their shoes off for mobility work and dynamic warm-ups, as well as during any type of speed and plyometric exercises. Additionally, taking their shoes off during lifting can help them feel more grounded and can also help to stretch out the plantar fascia.

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I incorporate barefoot training into my programming almost every session with my athletes, especially if they're in season and constantly wearing cleats or basketball shoes. The reason behind this is that shoes can limit the use of intrinsic muscles in the foot and ankle. 

During the off-season or in-season, the frequency may vary. I typically have athletes take off their shoes for mobility work or dynamic exercises during the warm-up. Then, for more intensive speed and plyometric exercises, they may put their shoes back on. Going barefoot helps build muscular capacity and endurance in the foot and ankle.

When it comes to lifting, I prefer having athletes train without shoes. This allows them to feel the ground better and have a greater sense of foot spread during movements like squats or deadlifts. It also helps improve big toe mobility, which can have positive effects up the kinetic chain.

Incorporating barefoot training helps enhance foot and ankle strength, mobility, and proprioception, which can contribute to overall athletic performance.

Can you describe your experience training at the Olympic Training Center and EXOS?

Training at Olympic & EXOS: A Phenomenal Experience with Elite Resources

Can I describe my experience training at the lipping Center Annex OCS the Olympic Training Center. I mean it was phenomenal. All the athletes have every resource that they need like the food is there that they need to have. They got shelters or their room and board is there. And then the training facility is available with some of the best coaches in the world for this skill assets. Depending on what their sport is is there 24/7 XO sort has the same setup but it's actually more personalized precise. So the nutrition are EXO's even down to the protein drink after every workout. Out is precisely like made for them to that person based upon their nutritional needs or deficiencies in vitamins. Also, soon as they are done with their work out, they go straight to the PT table. So even though everything's got its own plus the negatives to it. I mean both of them set up for the athlete to success and do the best they can in order to perform for either their team or for their country. While at the Olympic Training Center, I got to work with national capital swim and Katie Ledecky, a few times and then I EXO's got to work with some of the combine guys getting ready for the NFL draft. And then if I'll combine and some of their off season baseball players in NFL players at the time as well,

The Olympic Training Center and the EXO's Training Center both provide athletes with everything they need to succeed. It includes nutrition, PT tables, training facilities, coaches and more. I got to work with national capital swimmers as well as NFL and MLB players during my time at the centers.

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My experience training at the Olympic Training Center and EXOS was phenomenal. These facilities provide athletes with all the necessary resources, including food, accommodations, and top-notch training facilities. The coaches at both places are among the best in the world, specializing in various sports.

At the Olympic Training Center, athletes have access to 24/7 training facilities tailored to their specific sport. The setup at EXOS is similar but more personalized and precise. They even provide customized nutrition plans, including protein drinks, based on individual needs and deficiencies.

Both centers prioritize the athletes' well-being and performance. After workouts, athletes receive immediate attention from physical therapists to ensure their bodies are properly cared for.

During my time at the Olympic Training Center, I had the opportunity to work with national capital swimmer Katie Ledecky. At EXOS, I trained with combine athletes preparing for the NFL draft, as well as off-season baseball and NFL players.

Overall, both facilities are designed to support athletes in achieving their best performance, whether it's for their team or their country.

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