Premier Soccer is dedicated to furthering our understanding of movement and training principles, so that you get the upmost benefit from your performance! Another day of knowledge bombs ahead tomorrow.
The idea that you build muscle by “breaking it down” and then “building it up” during recovery may be a flawed one. Studies measuring muscle damage (Z-lines, strength after a workout, muscle soreness) show no relation to muscle gains. Adjusted markers of muscle growth (MPS) are the same regardless of muscle damage.
What IS noted is that muscle damage and muscle soreness is highest when you start a new workout routine, but decreases a lot after around 3 weeks of training. It is during these 3 weeks that you risk training “sub-optimally”. At the same time switching things up (periodization) has been shown to improve gains.
So do switch things up every 12 weeks or so, but start easy to give your body time to adapt.
Source: MASS, a magazine with the latest fitness science and how to use it. Get it to support EBT and to stay updated! Link in bio.
Travelling is like flirting with life. It’s like saying, ‘I would stay and love you, but I have to go; this is my station’.
@jacksonjohnsonfitness (new page)
It's never too late to start your body transformation 👇
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⬇️12 Week Transformation Challenge 🔥50% Off don't miss out ⬇️ $49
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***TRAINING WITH A JACKED UP SHOULDER***
It's not a free pass to completely stop training.
It's also not bad ass to train full throttle and hurt it more.
The challenge is maintaining intensity as best as possible, while protecting the joint in question.
The overhead movement is ok for me without load, but any amount of load makes it throb, so I'm squeezing the shit out of a @fatgripz to irradiate some tension and give me at least some kind of intensity while it recovers.
This weeks #formfriday features The Stability ball hip raise and leg curl! This is a great exercise to target the hamstrings and glutes and hip mobility as well as flexibility. The movement is a great way to isolate your hamstrings in a natural range of motion vs using a type of machine to do such. ⠀
1️⃣ Lie on your back with your calves resting on the stability ball. Form a straight line with your body with your hips raised⠀
2️⃣ Roll ball towards your glutes with your feet as you lift your hips at the same time. Your feet should finish flat on the ball.⠀
🚨🚨Podcast Alert! 🚨🚨 We're super excited to announce that we're starting a podcast!! @achievefitnessboston owners Jason and Lauren Pak will be putting on a weekly Q&A show called Achieving Fitness! 🤗
They will answer any fitness 🏋️♀️ nutrition 🍎 business 📚or miscellaneous 🤷♂️ questions!
Please submit your questions via Instagram DM (direct message), Facebook message, YouTube comment, or email (email@example.com)!
We look forward to hearing your questions and we're excited about having a new outlet to get more quality information out there! We'll provide a link to the show when the first episode airs!
Tomorrow 1:15pm come play with yoga and movement with me at:
Lucky’s Muay Thai
115 NE 54 St, Miami FL
Work on flexibility, balance, body awareness, muscle control, breath control, mindfulness, movement and stillness
Explore what’s possible 😉
See you there! Bring a large towel
#Repost @jt.burke (@get_repost)
Part 4 - Mistakes, or- "How to do it wrong"
Low intensity aerobic work is very easy to do wrong; especially coming from a background where it's dogmatically taught that "intensity" is king (coaching CrossFit for 5 years). As an athlete, the only things you can really do wrong are: go too fast, and rest because you're going too fast! If your breathing gets to the point you can't easily chat with someone, or if you need to rest before switching modalities, then you're going too fast.
From a programming perspective the biggest mistakes come from not knowing the athlete well enough to know which movements to use. When beginning to add in longer aerobic pieces it's best to keep it simple (row/bike/run etc); once the intent is easily met then it's time to start experimenting with different movements (Turkish get-ups, crawls and carries, sled work). Mistakes will be made, but learn from them when you make them; if 100cal on the Ski-erg turns someone's arms to jelly for snatching, don't put it in next time.
If the athlete feels tired at the end of the session then there's something not quite right. Either they went too fast, the time was too long for that athlete, or the modalities had too much potential for producing fatigue even if done at a low intensity; ie. if an athlete accumulates 300 step ups in a session, or can't grip their car keys because they completed 5000m of farmer carries, then heavy cleans might not go well tomorrow.
Making the session too complex, or potentially not complex enough, is another pitfall. 20min of light running might be great, but 20min of continuous sled work might cause the workout to switch to a muscular endurance focus and add fatigue stress to the workout. Having too many movements increases the likelihood that one of them will tip the scale too far toward intensity.
Even on the simplest training sessions, hitting that sweet spot is based on the individual.
Yoga bootcamp got after it this am with 108 push ups! There's no better way to start the day than with sweat, stretch, strength and yoga. Be sure to get in on our yoga bootcamp classes with @jessicaryanyoga
Flashback to Sunday at the @jr_bison_boys_bball strength session. Kettlebell squat isoholds to condition these guys to stay low and stay strong.
Coaches ALWAYS want their players to stay low on defense but if the athlete is not conditioned and strong enough to stay low... They will play high and that makes for a weak defender. 🔑 stay low 🔑 tight core 🔑 endure (the most someone will play tight, on ball pressure D is 5 sec. We are holding, with load, 30sec. This is an overload drill to make defense easier for our basketball clients)
Be a lock down defender! 🔐