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Coconut Oil Part II

This is the fourth in a series of nutrition tips from our registered dietician Jill Latham. Each video is packed with practical tips and information to keep you eating healthy during every season of life. Check it out and tell us what you think!

New Technology in Movement Science

By: Samantha Kleen BS

Dr. Maury Hayashida and Dr. Tom Walters founded the ArthroKinetic Institute (AKI) in Santa Barbara after receiving training and education on movement science from University of Southern California. At the AKI movement laboratory, located at 319 Anacapa Street Santa Barbara, CA 93101, Dr. Hayashida and Dr. Walters offer movement analysis designed to prevent and correct musculoskeletal system dysfunction. Evidence-based medicine and affordability provide clients with confidence in the service they are receiving at AKI.

What To Expect

Upon arriving at AKI, clients can expect to be welcomed into a friendly and active environment. The building is shared with Hayashida & Associates Physical Therapy and the following services are offered: video motion analysis, manual therapy, and Neurac(TM). Clients will initially meet with a therapist and together they will discuss a cocktail of services unique to their case. Plates on the ground and on a treadmill allow for distribution of force to be measured, while high-speed video capabilities allow for visual feedback. A therapist will take their client through a series of movements using the force measurements and video analysis to address musculoskeletal dysfunction and implement a treatment plan.

Why It’s Important

Video feedback at AKI provides the therapist and clients with tangible evidence of movement patterns, correct or dysfunctional, and instantly tracks progress. While any demographic can benefit from movement analysis, it’s return spans far beyond sustaining good health. AKI technology can be used in advancing athletic performance, often times in the realm of preventative medicine, targeting an area of the body vulnerable to injury and demonstrating correct movement patterns. One of the most pervasive injuries in soccer is seen in ladies tearing their anterior cruciate ligament or meniscus, however, through the technology offered at AKI’s movement laboratory, female athletes can be trained to gain more musculoskeletal and proprioceptive control. AKI-SB is on the front line of research for movement science and its service will continue to be validated as preventative medicine, a valid treatment for pain, and a successful alternative to surgical procedures. 

Visit AKI-SB’s website for more information: http://www.aki-sb.com/ 

Lifting with the Editor: Lower Body Day

Prevail Strength Coach Jacob Goodin
(note: if you read my Upper Body Day post, you can skip ahead to the next section)
Sometimes people mistakenly think that because their trainer or coach prescribes them certain workouts, that trainer must do the exact same things in their own training.  While this is true in a very general sense because all of us at Prevail practice what we preach, each Prevail coach has their own unique style of training based on what they enjoy and their current goals.  Here is a small window into another single day of of my training along with a glimpse of how my overall program is structured.

The Program (review from last time)

I train 4 days a week using an upper/lower split, focusing on a single primary barbell lift followed by several assistance lifts to augment strength gains and bring up any weaknesses. The primary lift gets the most focus and I plan out my sets, reps, and percentages carefully. The assistance lifts are usually done for sets of 8-10 using as much weight as I can muster on any given day. See below

Day 1 – Overhead Press + assistance work

Day 2 – Front Squat + assistance work

Day 3 – Bench Press + assistance work

Day 4 – Deadlift + assistance work

Day 2 – Squats!

This week was my scheduled “5/3/1” week, which means that each day I will complete 3 work sets of my primary lifts at 5×75%, 3×85%, and 1+x95% of my 1 RM. The 1+ denotes that on the last set, I will grind out as many reps as I can, hopefully setting a new rep PR. On this day I was able to get 4 reps at 205 (95% of my 1RM), which was awesome!

On Squat days I like to alternate between warm-up sets and an explosive movement before my work sets. Here I chose to do box jumps. As you can see, A1) is my front squat, showing 4 warm-up sets and 3 work sets.  A2) is the box jump, and I did 4 sets of 4–one set for each squat warm-up set.  The boxed-in 205×4 was my final set and a 4RM PR for me.  Woohoo!

B1), B2), and B3) are my assistance lifts, which as mentioned are performed for higher reps.  

C1) was my finisher of the day.  I’ve been alternating between RFE and FE split squats, sometimes with chains, or a weight vest, or a plate, or a combination of those.  It’s a fun mental test.

Video Time!

Quite graciously, my training partner Tom Walters of AKI declined my offer to film him for this post because his squat form is so crisp that it might make me look bad. Ask him to demonstrate next time you see him!

I’ve been filming one or two lifts every training session so as to keep my focus off the camera and on the lifts, so these videos are not all from the same session. They should however, give you a good idea of what the aforementioned training session looks like.

Front Squat 205×6

Sliding Leg Curl x12

FE Split Squat 85×15

BAM!  Another training session is in the books.  Remember that your training should always reflect your goals, strengths, limitations, and passions.

Jacob Goodin is a Prevail strength coach, Westmont College instructor, and Providence Hall High School head track and cross-country coach.  “Like” him on Facebook or go to prevailconditioning.com to set up a training session today!

Coaching Acceleration in Athletes PART 1

Daniel Guzman BS, CSCS

In my athletic career I have heard plenty of coaches make the following comment: “You can’t coach speed. You are either fast or not.” While I think these coaches were commenting on god given ability, they couldn’t be more wrong. The fact is you CAN coach speed and you CAN coach your athletes to get faster. Otherwise, you are not doing your job as a movement specialist.

Acceleration is a change in velocity. In most cases this is measured from a dead stop to X distance in seconds.

WHY is acceleration important?
Simply put, if you can beat your opponent to the most optimal position, you win.

WHERE does this occur?
Practically this could be a football player getting off the line, a basketball player staying in a good defensive position, a tennis player getting across the court to return a hit, or in the most visible environment a sprinter’s first 4-6 steps.

WHAT movements are we looking to coach?

If you can control your spine position while moving, you can put more force into the ground. Look for a neutral spine and head in line with the spine.  The weight room is where you strengthen these positions. Conditioning should be where you condition these positions, not just a time to run your athlete’s to “increase their cardio.” Every repetition is important.

When your posture is in sync, your lower body needs to create solid angles to produce the highest amount of force into the ground. Bad angles = leaked potential force. Each step we are looking for one leg to be in full triple extension (hip, ankle, knee) and the other to be in hip/knee flexion, and ankle dorsi-flexion.

BAD EXAMPLE                                                                                        GOOD EXAMPLE

I touched on it a bit in the body angle portion, but I believe it holds so much more importance. When teaching acceleration from a 2 point or 3 point stance I almost always see the same thing. A plantar flexed foot that pulls all of the weight on the athletes toes. What we want is a foot that is more dorsiflexed to create a quicker elastic response to the ground and a decreased amount of time to putting force into the ground. It all comes down to eliminating the “unnecessary movements” we don’t need.

BAD EXAMPLE                                                                                                   GOOD EXAMPLE

Check in next week for PART 2 for some movement drills to teach acceleration. 

Need guidance on your own journey to better health, fitness, or performance? Contact Daniel directly or head to prevailconditioning.com to set up a free session today!

Prevail Conditioning