Category Archives: Newsletter Mailout

Low back pain issue – 04 August 2020

Health & Wellbeing Newsletter Mailout

This fortnight I have included an article titled ‘Which Patients With Low Back Pain Benefit From Deadlift Training?‘ which comes from the Journal of Strength & Conditioning Research.

In the study 35 participants performed deadlift training under the supervision of a physical therapist with powerlifting experience for 8 weeks.

Results showed that participants with less disability, less pain intensity, and higher performance on the Biering-Sørensen test, which tests the endurance of hip and back extensor muscles, at baseline benefit from deadlift training.

Therefore, when using the deadlift as a rehabilitative exercise for individuals with mechanical low back pain, it is important to ensure that clients have sufficient back extensor strength and endurance and a sufficiently low pain intensity level to benefit from training involving the deadlift exercise.

Click the link below to download and let me know what you think!

Which Patients With Low Back Pain Benefit From Deadlift Training?

Exercise profile – Jefferson curl + ab wheel rollouts

Here is a mobility + activation sequence that I use to manage my low back pain.

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.

Rehab Express

Infographic – erector spinae activation increases when adding bands to deadlifts

This interesting study found that the proportional contribution of the spinal erectors was increased when applying bands from above in the deadlift, with the same relative load. Yet, the contributions of the other muscles were similar.

Learning Lab Launches

I have launched my searchable database that includes a whole bunch of resources such as exercise videos, articles, programs & much more. 

If you are keen to subscribe for just $8/month head to the Sport-e-coach shop.

Shoulder function issue – 03 July 2020 – Updated Edition

Health & Wellbeing Newsletter Mailout

This fortnight I have included an article titled ‘Flat bench press – the good, the bad & the solution’ which was written by my friend at Rehab Trainer, Ulrik Larsen.

In the article, Ulrik talks about how to improve the mechanics of this common strength exercise to ensure that the scapulothoracic joint is mobile throughout.

He also offers a nice addition to the bench press through use of exercise tubing to activate subscapularis which will assist with humeral head stability during the concentric phase.

Click the link below to download and let me know what you think!

Flat bench press – the good, the bad & the solution

Exercise profile – Shoulder mobility drills

Here is a mobility sequence for the shoulder using suspension straps.

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.

Rehab Express

Infographic – single-joint strength training alters the relative contribution of the prime mover in the bench press

This study showed that single-joint training for a prime mover muscle in the bench press (pectoralis major, anterior deltoid, or triceps brachii) can also increase the activation of that muscle in the bench press after training. This may occur due to the smaller level of central nervous system fatigue that occurs in single-joint exercises or due to the principle of neuromechanical matching.

Learning Lab Launches

I have launched my searchable database that includes a whole bunch of resources such as exercise videos, articles, programs & much more. 

If you are keen to subscribe for just $8/month head to the Sport-e-coach shop.

Strength performance issue – 12 July 2019

Newsletter Mailout Uncategorized

This fortnight I have included an article titled ‘Effect of Interset Strategies on Acute Resistance Training Performance and Physiological Responses’ which was published in the Journal of Strength and Conditioning Research July 2019.

The purpose of this systematic review was to evaluate the evidence surrounding the implementation of interset strategies to optimize acute resistance training performance.

The authors examined 26 studies wherein several studies reported improvements in the number of performed repetitions (i.e., greater total volume load), attenuation of the loss in velocity and power, reduced lactate levels, and in some cases, a decrease in perceived exertion.

The authors noted that the following seemed to be the most effective interset strategies:

  • Dynamic agonist/static antagonist stretching
  • Cooling
  • Aerobic exercise
  • Vibration
  • Individualised heart rate–based intervals.

Click the link below to download and let me know what you think!

Download the article

Exercise profile

In this clip, I demonstrate a simple resisted Waiter’s Bow drill to activate lumbar multifidus. I do this one for clients with low back pain before we start the session.

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.

Rehab Express

Infographic – volume for hypertrophy

This graphic notes the importance of activating high-threshold motor units & lifting to failure to facilitate hypertrophy. Think about this when you are prescribing your training volume!

Coach resource

This fortnight’s training resource is a periodised plan template that I have used for a number of athletes. Enjoy the built-in equations that will make your life easy when it comes to calculating total training load!

Download

Injury prevention issue – 28 June 2019

Newsletter Mailout

This fortnight I have included an article titled ‘SYSTEMATIC REVIEW OF THE ASSOCIATION BETWEEN PHYSICAL FITNESS AND MUSCULOSKELETAL INJURY RISK: PART 3—FLEXIBILITY, POWER, SPEED, BALANCE, AND AGILITY’ which was published in the Journal of Strength and Conditioning Research 2017.

This paper looked at the association between flexibility, power, speed, balance, and agility, and musculoskeletal injury risk in military and civilian populations.

The authors discovered the following relationships:

(a) moderate evidence that hamstring flexibility (i.e. sit-and-reach test or active straight leg raise test), and ankle flexibility, are associated with elevated musculoskeletal risk.

(b) moderate evidence that lower body power (i.e. standing broad jump or vertical jump with no countermovement), is associated with elevated musculoskeletal risk.

(c) moderate evidence that slow sprint speed is associated with elevated musculoskeletal risk.

(d) moderate evidence that poor performance on a single- leg balance test is associated with increased risk for ankle sprain; and

(e) insufficient evidence that agility is associated with elevated musculoskeletal risk.

Click the link below to download and let me know what you think!

Download the article

Exercise profile

In this clip, you will see some good release & activation techniques to address elbow pain. Excuse the facial expression 🙂

If you are interested in learning more about muscle imbalances like this, click the button below to check out our Rehab Express course.

Rehab Express

Infographic – progressive overload

I really like this flow chart that highlights the fact that you don’t need to change exercises all the time when looking to achieve overload. There are many acute training variables that we can manipulate in addition to the actual exercises.

Coach resource

This fortnight’s training resources comes from Peak Performance & is titled Training for Speed, Power & Strength.

Download the article