The Laws of Fitness: Wolff’s Law

We work out with the intent of increasing the strength and size of our musculature.  At that the same time that we are working on our muscles, our body is also thinking about our bone structure.  Without a skeleton to provide support our muscles become practically useless. Our bicep cannot create flexion with out a joint and to structures with which to create flexion. Just like a crane is useless without a cable AND a boom, we are not able to create the movement we need without both parts. Luckily with all the time that we spend working on our muscles, our body is smart enough also strengthen our skeleton. Read More

To Belt up or Not to Belt up.

We have all seen it, the guy walking around the gym with the lifting belt on and working on some preacher curls.  Lets be honest, he probably does not need a lifting belt in this case.  If not then, when though? When should I be using a lifting belt? or do I even need one?

When we are doing lifts, such as squats, deadlifts, overhead press, or any of the Olympic lifts, we rely on a concept known as Intra-Abdominal Pressure.  This is the pressure generated within our thoracic and abdominal cavities, otherwise our rib cage and gut. When we lift, we will work to increase the level of intra-abdominal pressure as a means of providing additional support and stability to the spine.  This extra support goes to prevent any damaging forces on our vertebrae, as well as allowing us to better apply force against a load. Read More

HOW do I get better?

There is a simple truth that any one that does crossfit, powerlifting, bodybuilding, endurance training, or any other type of physical fitness training will understand. “We are what we repeatedly do:  Our body has learned to adapt and will adapt as long as it feels the need. So in order to get better, stronger or faster, we must first understand the mechanisms that cause it to happen.

But HOW do we get better?  There are three different areas that we improve in; Central Nervous System, Hypertrophy, and Energy Systems.

Central Nervous System

Our Central Nervous System, or CNS, is comprised of our brain, spinal cord and nerves. This system of neurotransmitters created our ability to communicate and contraol out body. If our body was our car, it would be the wires, controls, sensors, computer and spark plugs. We are training our CNS every time we move, experience, feel. From a training stand point we think of this as practice, and it results in better balance, coordination, accuracy and agility. Read More

Lessons from 2015

The difference that a year makes. Every time you think that you know something, all you really do is realize how much more you don’t know. Even in the past year it seems like all I have done is start discovering how much more there is to the iceberg. In some cases we find something completely different, and in other cases we start to see how deep the rabbit hole really goes and how important it really is. As I enter 2016 here is the biggest most notable “icebergs” that I take with me from 2015.  And as the year goes on, we will keep traveling down some of these “rabbit holes”.

1 – What Are You Training For? Have a goal, have a reason for the journey. Maybe its training for a competition, or working towards a new a certain weight on a lift, or a new run time. But have a reason to show up every day. Write down that goal, Write down three reasons you want that goal and three ways to meet it.  Make it realistic, make it attainable, and make it measureable. Not just “I want to get better at double-unders”. Instead I want to string 10 double-unders in the next month. “ Read More