10 Things I Learned at Rewire
1) Everything starts with your individual athletic posture. Xyphoid forward, squat down until heels want to come up. That is your athletic posture.2) Stop trying to increase your ankle dorsiflexion range. The Achilles has two functions: Store-and-release energy and yield. When you crank on the Achilles, it is yielding. When you play sport, it needs…
An Evolutionary Approach to Training
By: Paul DeGregorio Human First “Is what I’m doing what I was designed to do?” Have you ever wondered that? With modern-day amenities and rapid lifestyle changes, have we forgotten what our bodies were made to do? Millions of years of evolutionary culling has produced a body finely tuned to outcompete every animal on the…
Podcast #16: Adam Menner + Q&A
http://traffic.libsyn.com/jackedathlete/Adam_Menner_Pod_COMPLETE.mp3 Making a Pyramid: Base (Movement and Aerobic Capacity), next Layer (Strength), next Layer (Running Mechanics), top (Power, Speed variations) “If your argument is: They need to get stronger… but if they’re sprinting 15 and 20 meters progressively, their bodies are handling as much strength as possible.” “Sprinting is the hierarchy of athletic development… it’s…
Podcast #15: Ben Patrick (Knees Over Toes Guy)
http://traffic.libsyn.com/jackedathlete/KOT_Podcast_FInished.mp3 “If you jack up your tibialis, VMOs, hamstrings… your knees are gonna be a lot more protected for basketball.” “Weak knees don’t come from weak hips. They come from too strong of hips relative to how strong your knees are.” Knee Strength Measure: ATG-style Split Squat. Hamstring cover the calves without the back knee…
Podcast #14: Jeremiah Flood
Notes: “Everyone has their own path of growth.” Kids with low physical literacy: “Just make fitness fun.” “If you’re gonna want to be great… it’s gonna start out of love.” “As competition rises… what will separate them is their decision-making.” Fatigue is psycho-biological. “It may not be cardiovascular… but the way the brain focuses and…
Podcast #13: Paul DeGregorio (Reclaim Your Frame)
Notes: Hunter-gatherers: “They’re constantly moving and to me, that says aerobic system. Hunter-gatherers would have been aerobic monsters.” Taking care of Fundamental Joint Motion “by moving in a variety of ways (climbing trees, stalking, walking long distances, crouching, performing tasks in a deep squat).” “We actually evolved and pulled ourselves out of the food chain…
Podcast #12: Jarod Burton (Train Efficiently)
Hierarchy of Survival: “The most important thing about training is being able to breathe in any position that the athlete needs to get into.” “If breathing is the #1 thing on this hierarchical status, if I don’t first fix that source, then trying to fix everything else with muscular imbalance and vestibular system is going…
Podcast #11: Daniel Back (Jump Science)
Vertical Jump Space Problems: “The concept of a plyometric-based program is risky.” “You’re not addressing structure very well at all.” “Training way too much.” Isolation ideas: “Just get your squat up mindset.” Jump Science’s Principles Specificity: “Whatever you’re trying to get good at, you have to have a background of doing it.” General Strength Training.…
Thoughts 11 – Patrick Peterson
Pat is an Athletics Associate at Army West Point 1) Regressive Progressions One of the early concepts you learn as a performance coach is the idea of progression within a program. Periodization and phase potentiation are designed to aid in athletes success by checking boxes before moving onto new modalities. This is a necessary step…
Podcast #10: Kevin Foster (Feet, Hips, Spine, Fascia)
The spectrum: Powerlifting (extreme Muscle Driven) and Javelin, High Jumping (extreme Elastic, Energy Transfer) Rewire: Driving torque from the foot versus rotating from the hips. “Rotating one is gonna rotate the other.” Muscle & Energy Transfer Paradigm: “Strength will make you faster, strength will make you a better athlete. But obviously it’s not that simple.”…
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