Limited Time Only! We have decided to extend our amazing December Deals through May 4th! That means you can purchase a year of unlimited group training for $1629, 3day/week for $1529, or 2day/week training for $1429. This comes out to a crazy $8/class (for unlimited if you make 4 classes/week), $10/class, or $14/class respectively. When you include the above-and-beyond approach of our Prevail Trainers, the added value of Prevail’s tight-knit community, and our cutting-edge training systems and philosophy, you get the highest-value training in Santa Barbara at a price you can smile at. We also want to say a big THANK YOU to existing Prevail clients by offering our rewards program. See below for details:
Prevail Strength Coaches Jacob Goodin and Daniel Guzman
Are you slouching over in your chair as you read this?
Modern society has us focussed on what is in front of us–be it a plate of food, a computer screen, smart phone, or the latest best-selling book (kindle edition, of course). This makes it very easy to habitually move with a head-forward, shoulders-forward posture that can lead to a rounded and immobile thoracic spine (T-spine), among other things. A stiff T-spine could lead to compensatory patterns including but not limited too: lumbar hyper-mobility and instability, glenohumeral hyper-mobility and instability, and decreased tidal volume in the lungs.
Thankfully, there are a few simple drills we can perform to counteract these effects. The videos below show and explain how to do each of them.
Now stop slouching and do these drills!
T-spine Foam Roller Mobilization
Seated T-spine Rotation
Supine T-spine Extension Rotation Drill
Quadruped T-spine Extension Rotation Drill
And there you have it, 4 drills you can do now that will improve your T-spine mobility, shoulder health, and low back health.
For more drills that improve mobility, stability, and overall awesomeness, visit us at Prevail Conditioning for the best Private, Semi-Private, and Group training experience in town.
This is the second in a three-part series outlining the lessons I learned while lifting and coaching in 2012. In Part I I explained the difference between primary and secondary goals and suggested how those differences affected my 2012 training schedule. Part II will focus on the most important aspect of program design: consistency.
Consistency is Everything
Last semester I instructed 50 college students between 2 weight training classes. I knew from the start that I didn’t want to teach the class like a traditional PE weight training class–with little attention to program design, movement patterns, or individual needs. Instead, I taught the students the basics of constructing and implementing a practical lifting regimen that included the following:
5 part warm-up (soft-tissue work, HR elevation, mobility work, muscle activation, movement pattern technique work)
multi joint but beginner-friendly lifts (think goblet squats, single leg hip thrusts, single arm floor press, etc…)
specific corrective exercises (clamshells, wall angels, rotator cuff work, etc…)
metabolic finishers (loaded carries, treadmill or bike sprints, tabata intervals)
Within each of these parameters I gave 3-4 options of exercises to choose from and stick to for a 5-6 week period. So, for example, if the program called for a quad-dominant lower body lift on Monday, some students performed split squats, others rear-foot elevated split squats, others barbell back squats, and most of them goblet squats.
At first, many of them questioned the need to “do the same program for 6 weeks!” claiming that the media and P90X said you needed “muscle confusion” to get anywhere. These same students were pleased and a bit surprised when a month-and-a-half later they had increased their 5 RM by 20-50% in their lifts across the board.
They achieved these results by learning the nuances of each lift, practicing and paying attention to proper form and the verbal, tactile, and visual cues I gave them. Once they mastered the basics, appreciable load could be added and away they went, making incredible gains.
How Consistency Applies to You
You wont get anywhere with silly things like program-hopping or “muscle confusion”. Instead, consult a knowledgable Prevail strength coach and create a plan that you can stick to for the next year. Make 2013 the year that you actually achieve your goals and arrive at the end in better physical, mental, spiritual shape then when you began.
For a hands-on look at how you can set and achieve your fitness or athletic goals, check out Prevail Conditioning’s new website for information on how to experience the best Private, Semi-Private, and Group Training sessions in the Santa Barbara area. End this year better than you started. This post originally published on Jacob Goodin’s blog coachgoodin.com
The Deadlift is an extremely beneficial movement that when coached correctly can result in serious strength and power gains, but before you take on this powerful hip-dominant movement, you need to master the hip hinge.
It All Starts with the Spine
First, you have to teach your athletes how to correctly position and stabilize their spines before you even lift a load. I start by using a dowel (PVC, Wood), to help my athletes find three points of connection: head, Thoracic Spine, and sacrum (or top of your butt). Use a picture or video to show this. A few reasons an athlete may not be able to start here, could be horrible posture (usually in a kyphotic state), or the occasional ponytail which can offset the dowel (I’m serious).
The Magic Dowel
Once your athlete can maintain those 3 points of contact with the dowel we can coach the hip hinge. First set your feet at hip width. grip the floor with your feet and neveret them come off the ground. Now the hip hinge is the primary movement of this lift where the hips are moving from flexion to extension (or in our beginning stages extension to flexion). The key to coaching this part is to enforce maintaining the 3 points of contact throughout the entire movement. When returning to hip extension we want to reinforce squeezing the glutes to finish the movement. Make sure you look to see if your athlete is using their spine to finish the movement or their glutes!
Coaching cues to perform the movement:
big chest, chin tucked, shoulders back
squeeze the glutes at hip extension
brace your torso and create stiffness before starting the movement
Spine Position will make a huge difference for you and your clients’ overall physical health. When taught correctly, this movement carries over into many different lifts and will set your clients up for success. Originally published on Daniel’s blog Daniel Guzman Strength and Conditioning