(810) 750-1996 PH
Fenton Fitness (810) 750-0351 PH
Fenton Physical Therapy (810) 750-1996 PH
Linden Physical Therapy (810) 735-0010 PH
Milford Physical Therapy (248) 685-7272 PH

Learn more about Rehab, Sports Medicine & Performance

box

Olympic Lifts–Do We Really Need Them?

Plyo Push Ups

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Plyo Push Ups.  Watch the video, give it a try, and let us know how you do. View the video here: https://youtu.be/C0A0dibCmqE

Plyo Push Ups are a great horizontal power exercise for the upper body that simultaneously improves core stability. Pushing has obvious carryover for most sports and tends to be more on the speed side of the power spectrum. It can be easily progressed by adding a weight vest (use caution while performing this exercise due to force on the wrists).

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Split Jumps

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Split Jumps.  Watch the video, give it a try, and let us know how you do. See video here: https://youtu.be/yahWPNE0C-k

Those who have worked up to Split Jumps know it is a tremendous power exercise.  It challenges balance and puts the individual in a split stance which has much more carryover to running and cutting on the athletic field.  Split Jumps can be increased in difficulty by adding load (DBs or KBs in the hands or a weight vest) or by elevating the back foot.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Broad Jumps

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Broad Jumps.  Watch the video, give it a try, and let us know how you do. Watch the video here: https://youtu.be/iAmz2kyOx-0.

Broad jumps are a great movement for developing horizontal power/force production. Traditional Olympic Lifts emphasize vertical force with little carryover to sprinting/jumping.  Broad jumps emphasize speed though loading them can be difficult.  However, if you wish to progress the exercise and you have good mechanics, add a weight vest with a load of 10-20% of your body weight.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Olympic Lifts–Do We Really Need Them?

Box Jumps

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Box Jumps.  Watch the video, give it a try, and let us know how you do. View the video here: https://youtu.be/LV9DH157nrU.

Although named box jumps, this exercise should technically be called box landings.  The point of a box jump is to introduce jumping and landing mechanics without the impact and force absorption of the landing that can lead to injury in many individuals.  The goal here should be to jump and land, softly, in the same position.  Once mastered, a one leg hop progression can be added.  Lastly, a traditional jump or hop can be used since your body will be ready to properly absorb the force of the movement.

-Jeff Tirrell, CSCS, CFSC, Pn1

 

Movement You Should Master

Deadlifts

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that I have found to be essential for overall strength is the Deadlift.

Deadlifts

At some point in your week, you will need to pick something up off the ground.  If you have ever moved furniture or loaded your push mower into the back of your car for repairs, you have seen the value in this task.

Deadlifts are an amazing exercise to work the quads, calves, hamstrings, glutes, core, and entire back all the way up to the traps and forearms.  As useful as deadlifts are, they are also one of the most butchered exercises in the gym.  I would highly recommend the help of a skilled professional and/or a mirror before implementing this movement into your routine.  I find that for the general fitness population, 2-3 deadlift variations are all you need for the bulk of your training.  Watch the video and give them a try:

1) One Leg Romanian Deadlift (mimics picking up smaller items around the house or yard; minimizes shear forces on the spine)

2) Hex Bar Deadlifts (great for maximal strength and the occasion when you have to pick up something really heavy) Note: This version offers virtually all of the benefits of a barbell deadlift with slightly more freedom for individual anatomical differences and slightly lower shear forces on your spine.

View video of deadlifts: https://youtu.be/CRbbXOMSeww

-Jeff Tirrell, CSCS, Pn1

Movement You Should Master

Squats

Modern medicine is keeping us alive longer, so now we need to put some effort into staying lively longer.  Mastering specific movements will improve our quality of life and help us stay independent and injury-free. I have come up with several exercises you can use to make yourself stronger, more durable, and develop a healthier, more functional body.  An exercise that I have found to be very helpful in restoring the capacity to get up from a seated position is the Squat.

Squats

Squats prepare us to get up out of a chair, into the car, and up from the floor.  These are daily tasks often taken for granted until they can no longer be done with ease.  The ability to squat down deep, remain there for some time, and get back up creates functional carryover to real life activities.  I recommend a mixture of three different squat variations.  Pick one variation to include in your training every day.  Watch the video and give all three a try.

1) Box Squats:  Set up with a box behind you and slowly lower yourself onto the box with control.  Once on the box, sit and relax completely before re-engaging the legs and standing back up. To maintain complete control of the movement all the way into the seated position, start with a tall enough box.  Increase the difficulty by lowering the box height or adding a load.  A 12”-14” box should be the goal for most people.

2) Deep Breathing Paused Squats:  Find a stance that allows you to squat down as low as possible without your heels coming off the ground or your tailbone tucking under.  Some individuals may need a wider or narrower stance.  You may also need to play with the angle of your toes.  Squat down to your lowest point (maintaining pelvic control and heel contact), take 2-5 deep breaths into your abdomen, and stand up.  These are best done for sets of 3-5 reps for 2-5 total sets.  To increase the challenge, external load can be added.  Just remember that the goal is depth.  If the increased load causes your range of motion to shorten, you’ve gone too heavy.

3) Split Squats: Assume a split stance, and lower your back knee down to the ground with control.  Extend the legs and return to the standing position.  You may find yourself in this position when picking something up off the floor or doing yard work.  Add weight to this movement as you are able.  You can also elevate the front or rear leg to increase the range of motion.

View video of squat variations: https://youtu.be/4gormcwHr5A

-Jeff Tirrell, CSCS, Pn1

Box Squats

ACTIVITY GOAL:
Improve squatting mechanics, alleviate stress from knees, and build hamstring and gluteal strength/control.

OBJECTIVE:
Strengthen gluteal muscles, hamstrings, and core musculature.  Improve gluteal and hamstring activation during the squat.  Decrease knee discomfort compared to traditional squats.

STARTING POSITION:Snapshot 1 (6-13-2014 1-04 PM)
Start by standing approximately 4-6 inches in front of a box.  Feet should be slightly wider than shoulder width apart.  The toes should be straight ahead or angled slightly outward.  If using weight, a barbell can be held in the front “rack” position, placed behind the neck, or you can hold a Kettle Bell in the Goblet position.  If using a barbell on your back your shoulder blades should be pinched together.

PROCEDURE:
Start by pushing the hips back.  The knees will naturally start to bend, continue to push your hips back as you sit onto the box.  You should move slowly and with control during the eccentric (descent) portion of the exercise.  Once your butt touches the box you need to briefly relax your legs.  However, you must keep bracing your core, and keep your upper back tight if applicable.  Once your legs have been completely relaxed you need to re-engage your glutes and hamstrings by pressing your heels into the ground and “spreading” the floor.  Do not rock backward or forward in order to generate momentum to get up.  Stand up at a normal speed.

COMMON MISTAKES:
Using a box that is too short so that you can’t control the eccentric portion due to weakness in the glutes or hamstrings. This causes you to fall/plop onto the box.  Allowing the knees to bend first and not pushing the hips back far enough.  Rocking on the box once you are seated in order to generate momentum to help yourself up.

Jeff Tirrell, B.S., CSCS

Categories