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John Welbourn - Athletic Performance and Strength Training for Aging Populations Through his company, Power Athlete, John is able to focus on his true passion, foster and developing athleticism. Over the years, John has been fortunate to ...

imagine that ...

Does Norway Have the Answer to Excess in Youth Sports? Most children play organized sports in Norway, but enjoyment is prized more than winning. And the manic drive for scholarships is alien. Are there lessons for the United States?

Strength and conditioning ing ing is king 👑

💪The importance of muscular strength for athletic performance💪
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🧐It comes as no surprise here that this study found a number of benefits when it comes to muscular strength and it's impact on athletic performance!
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‼️Coaches, TAG your athlete's down below so that they are aware of the importance of Muscular Strength for their performance!

Squat, step, lunge = primal movements, your brain needs more of this, prevention and rehab 👌🙌

Leg Exercise is Critical to Brain and Nervous System Health New research shows that using the legs, particularly in weight-bearing exercise, sends signals to the brain that are vital for the production of healthy neural cells.

Hamstrings are the new black 💪💪

The gold standard for the athletes we train is a set of erectors that look like loaves of French bread and a set of hamstrings like steel cables.⠀
The spinal erector muscles run the length of the back, from the sacrum to the base of the skull. When working unilaterally, the erectors work to laterally flex the spine. When working bilaterally, they work to extend the head and spine.⠀
Hamstrings play a vital role in generating power between the hip and knee during dynamic movements. When an athlete jumps, the hip knee, and ankle don’t extend all at once but in sequence. The hamstrings are the first to be activated and if they are weak and lack adequate strength or coordination, this sequence will be altered and performance will decrease. Simply, if you want to run faster, jump higher and drive a mo********er through a wall, train the hamstrings.⠀

This!!! Awesome 👊🙌👌

Three-time CrossFit Games qualifier Regan Huckaby:

"FACTS 🤷🏽‍♀️ I would say 70% of the way I look and feel comes from...Diet, sleep and removing unnecessary stress!
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"I’ve had a 6-Pack, drank a 6-Pack 🍺, I’ve had a 4-Pack, and have had NO-Pack...more like a pouch. I’ve been pregnant ✌🏽 times, been “heavy,” had defined muscles, and have binged on food. My body has been a revolving door, BUT...My body is STRONG!"
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"The human body is a ROAD MAP. Every stretch mark, scar, birthmark, pregnancy, weight fluctuation, the highs and the lows....these are all part of your story and make you who you are."

Love this amazing lady and her message!!!

Here’s an overkilled message in the women’s health community, but still not in the mom and fitness community:

✨Peeing your pants when you jump, lift, laugh, sneeze, during pregnancy, postpartum or playing sports is incredibly common, but it’s not “normal.”
✨There’s a lot that can be done to manage symptoms, with the help of a pelvic floor physical therapist and a qualified coach.
✨Your pelvic floor is not invincible, no matter how fit you are. If you don’t make adjustments to your training during pregnancy and postpartum to take your long term function into consideration, you may be ignoring a critical component to your health in a way you actually have control over. Chill with the high impact, heavy load and high volume of stress on this already stressed system, and GRADUALLY reintroduce postpartum. It’s not about IF you can do it, it’s about why you are trying and the long term implications to your FUNCTION and performance.
✨Kegals are not enough, and may even be contributing to your incontinence.
✨It’s not about a “tight and strong” pelvic floor, it’s about a coordinated lengthening and shortening of the musculature to match the demand, whether it’s a sneeze, deadlifting 300lbs or jumping with your 25lb baby.
✨There are many ways to improve function. First, an assessment by a PFPT. Then, awareness of your tendencies- breath, positioning, movement, tension, pressure, etc. Then building capacity and automaticity.
✨ Need help? Advocate for yourself and your p*ers- ask for a referral, talk to your doctor, midwife, friend, coach etc and tell them there’s help and they don’t have to be symptomatic with p*eing, feeling like they need to p*e, f***l incontinence, painful s*x, pressure, feeling like their insides are falling out, etc.
✨Unfortunately, there’s so much shame associated with the female anatomy and function, but there’s even more help and opportunities to have important conversations.

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Tendinitis: Where Do I Begin? It’s Monday morning. You wake up, pound your coffee and head to the gym. Heavy squats are on the menu today, but as you start warming up, your appetite for destruction begins to wane. That pesky pa…