Відео

Great to hear!

I’m going to make one for tennis elbow this week! Essentially the hand would start in a pronated position instead and you would actively supinate.

Start with 3-5 sets of Isometric Holds: Starting Short 15/20 seconds up to a minute. Once they can tolerate that work 3-5 sets of 8-12 reps.

My pleasure! 🍻

Hope you're healing up well! Keep the hips moving and maximizing the range of motion that you have in the replacements would be a great idea!

@@MovementAsMedicinethanks! Yes I workout 2-3x a week and going for PT for my knees now 1x a week. Hips feel good. Also been going for a nightly walk. Have to keep them moving

Cheers! 🍻

Very welcome!

My pleasure!

I like ISOs for a few reasons. 1). ISO can be an effective strategy for dealing with tendionopathy, in the case of squatting it can be useful for patella tendinopathy. Time under tension can help reduce water content in the tendon that causes pain with tendinopathy and reduce sensitivity in the tendon. 2). I like isos for beginners simply because it forces them to slow down and work on the motor pattern. 3). I like it as a variation in training to provide variation in the pattern without change. Just something different to provide variety.

Hello, Thank you very much for such a prompt, kind and informative reply. (It comes soon after learning about the "tempo" front squat, which appeals in its own right.) I like doing exercises under great control, really feeling where they are having their hoped-for beneficial effect. So, I'll give the isometric version a try, on your say-so. For information, in my youth I used to powerlift (at a modest level) and had knee trouble from time to time. Now, in my current weighttraining, I attach more importance to disciplined style rather than to sheer poundage. Injuries are now a thing of the past. Best regards. @@MovementAsMedicine

Yes! Cueing posterior tilt of the pelvis.

@@MovementAsMedicine I need to fix my pelvic tilt by doing this exercise but I never feel like I get enough air in my back. How can I cue myself to get my belt buckle to the ceiling? I feel like it’s just facing straight when I put my low back to the wall

www.amazon.com/Logest-3-Handle-Landmine-Attachment-Weightlifting/dp/B09425BRG9/ref=sr_1_33?crid=1UKHYUFXT5U8L&dib=eyJ2IjoiMSJ9.m0udgJRAqs8C9gmFsf9M8cJdipRKjhwDDGuVE1kLQcW8_kFAvg0XQm7r1LrTzLBVwm7Qi6DGQC5DNv7iCZEXTDzh0NuT2SjaEtcYQBHU38OQYo1agOjPYf264Wab--S5pvd65io8ZygWVKvHn7uWipMXtkei1oTHinx64RjZrOVta5U4gnyDljYefCmkQKuFf_PMV-qiseUgFGNIGBT7KaXWKpZvKTVdMyrl7EPOqKYiB3LdWbasYfgkluyLhb3IsdQOptDZPwglFFkZ-v2pNzhSsfbEzbbrzGug_Z8p0N8.hwXkZ7E_A7VsnhHCeEPiv4Shlgz06TSGodkdS9LCkD4&dib_tag=se&keywords=landmine+tri+handle&qid=1715686300&sprefix=landmine+tri+handle%2Caps%2C100&sr=8-33

I still tend to rely on this strategy even with a really limited SLR. Focus a lot on the band assisted leg lower variation. I also use the PNF style straight leg hamstring drill. Get them to to their end range, push into the wall hard for 10-15 seconds and then have them try sliding deeper into the stretch. ua-cam.com/video/PRyAixdVPK8/v-deo.html

We typically do these 2x/week. For the :10/:20 or :20/:10 intervals it is all time based rest not heart rate based. We do retest after about 12 weeks. For the effort I want them at minimum of 110-120% of their MAS. That number serves as their minimum base intensity. If they can go harder that’s great I just don’t want them falling under that number as intensity seems to be the most important parameter for improvements in aerobic power. Great quote from the research from Dan Baker: “This research emphasised that it didn't matter if the work/rest patterns were 20 seconds work, 10 seconds recovery or 15:15, instead the key fact was that training at, or above, 100% MAS was the key intensity parameter, and how long you spent there was the driving volume parameter under-pinning improvements in aerobic power.”

@@MovementAsMedicine Thanks for the great information!

great idea, thank you

I’m on it!!

@@MovementAsMedicine One thing that I found very profound is that I always perform better at the end of my workouts. I always feel sluggish when I start a workout, not ready, not sweaty, regardless at which time of the day I train and regardless how I ate. I rarely get less than 7.5 hours of sleep and my job is pretty low stress. Though I do sit pretty much all day. I walk 10k steps a day and eat around 3000 calories. I´m 6.3 and I weigh around 175-180 pounds. My blood work is fine and I don´t have any health issues. My metabolism is functioning well. After about 45 minutes or at the end of the workout I feel like I am firing on all cylinders. I was wondering if there was a warm-up technique or protocol that can help shorten this and that raises my body temperature, prime my central nervous system and help me to blow out my first lung, like boxers or fighters would say. I want to already sweat when I go into my strength work, but I don´t want to fatigue myself or do unnecessary junk volume, hours of cardio etc. on the other hand, I want to perform on demand not perform when the conditioning is best. I´m a recreational lifter with the goal to get bigger, stronger and more athletic overall. How to prime the central nervous system and my body and muscles properly. Can you help me out please

I agree, great suggestion

Looking forward to this one

It seems like ISOs are useful for many tendon issues. They are especially useful to early return to loading and pain reduction. onlinelibrary.wiley.com/doi/abs/10.1002/pri.1721 journals.lww.com/cjsportsmed/fulltext/2017/05000/Isometric_Contractions_Are_More_Analgesic_Than.3.aspx bjsm.bmj.com/content/49/19/1277 www.jsams.org/article/S1440-2440(13)00298-3/fulltext

I usually use one set of 10-20 breaths before training.

thanks!@@MovementAsMedicine

Of course!

I secon this, awesome suggestion

agree!

Yes, absolutely! This would be a great choice.

Yes definitely! It’s meant to get the hip/foot slightly into external rotation similar to the position you would see during a typical skating stride.

thanks@@MovementAsMedicine

Can you tell what's the length of the slide board you are using?