Functional Strength Training

Power training is a very unique training method that is often misunderstood, neglected and even abused in many strength programs. In simple terms power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement.

If you look at the force-velocity curve above, you will see that high levels of power will occur in the mid-range of either force or velocity.

When you look at the high force end of the curve the velocity of movement is at its slowest.

Now think about when you lift very heavy weights, how is this done? Slowly right? This is because it takes time – more than 400msec – to develop maximal force within the muscle. It simply cannot be switched on like a light bulb.

This is important to understand for it means that power training requires lighter loads than maximal strength in order to move explosively.

Most athletic movements do not involve slow contractions at near maximum force, but require more mid-to-high velocity.

For example, the contact time of the foot during sprinting is about 100msec – not long enough to produce half of maximum force. This does not mean strength training is not needed for power is derived from strength. The difference is in the length of time it takes to complete the movement.

People who are inexperienced with strength training, any increase in maximum strength will tend to increase force across the whole range of the force-velocity curve. This means that increases in maximum strength will also lead to increases in power and the ability to generate more force at fast speeds.

However for the experienced person there is a limit they will reach with strength training on its own and only through explosively fast movements will any significant improvement be made to their ability to generate power.

Read this article to see more

https://noregretspt.com.au/power-training-why-it-is-so-important-what-the-best-exercises-are/

One of the oldest and most commonly used training concepts used in many gyms around the world today would be high intensity circuit workouts.

This is a workout that involves a series of exercises performed in rotation usually with minimal to no resting time producing huge levels of fatigue in a very short time. This is a great way to combine strength and fitness methods within the same workout and for this reason are used by many sporting athletes seeking to improve strength and endurance at the same time.

They are also very popular among many gyms and group training classes and are often viewed upon as a very simple way to use strength training, when in reality it is far from that when you know how to manipulate certain variables with this method.

There are many ways you can utilize the circuit method to achieve different types of goals than the general strength and fitness approach.

In this article, we provide you with 4 different circuit workouts you can use to challenge your body in ways it has never seen.

https://noregretspt.com.au/4-brutal-high-intensity-circuit-workouts-to-accelerate-strength-fitness-gains/

Sometimes the most simple exercise reveals the most amount of information and this is definitely one of those instances. The hip extension or bridge as it is also known is one of the most popular glute strength exercises used.

The single leg variation is even better for it helps to really engage the commonly weakened gluteus maximus and gluteus medius.

In this video I explain why I like this test so much and what I am looking for

Simple Glute & Core Test To Identify Lateral Pelvic Tilt Sometimes the most simple exercise reveals the most amount of infor...

This is a very quick video looking at a simple drill you could use to improve posterior tilt of the scapula. I have done stacks of videos specifically about serratus anterior before but never really focused too much on lower trapezius which is of equal importance whenever you talk about scapula stability and function.

The main reason I have not done too many videos on this muscle is that it tends to get a ton of attention already and is easily over-done when people apply the thinking of pulling their shoulders down and back which creates more problems instead of fixing them.

Anyway, I have been using this exercise mainly as an assessment tool when I meet people with shoulder or neck pain and thought it would be good to share as an example. A bit like the thoracic rotation drill I use as a test, it is one of the very rare occasions that the test is good as a corrective exercise.

Awesome Lower Trapezius Exercise To Improve Posterior Tilt Of The Scapula This is a very quick video looking at a simple drill you could use ...

If you have ever read any of my previous articles about knee pain or hip pain you will know exactly why the single leg deadlift exercise is so good.

While I love all the deadlift exercises as they are a great way to teach good hip mechanics and develop superior integrated, the single leg deadlift takes the movement difficulty up a notch or two in skill and strength benefits.

This is because he stability and strength with the hip, knee, ankle, and feet are all challenged to their full potential.

This exercise demands perfect position for movement, as any deviation from optimal alignment will often see a person fall over or use a compensatory movement that creates pain at a joint like the knee or hip.

For this reason it makes up a big part of any rehabilitation program for lower limb injuries as it exposes any weakness or dysfunction very quickly.

6 Single Leg Deadlift Progressions to Strengthen Your Glutes & Core - No Regrets Personal Training This exercise demands perfect position for movement, as any deviation from optimal alignment will often see a person fall or compensate to the back

Blueberries are not only delicious, they are often referred to as a “Superfood” for these little balls of goodness are packed with a ton of vitamins and minerals. They are regularly considered as a favourite fruit by many people in the health and wellness industry.

Blueberries have many health benefits and are known to help with heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and even mental health.

In this article we will share some information about this fruit that you did not know and show you why it is something you should include in your diet.

Did You Know That Blueberries Are Rated As A Super-food? - No Regrets Personal Training Blueberries contain fibre, potassium, folate, vitamin C, vitamin B6, and phytonutrient content which all support heart health.

This is a quick video looking at the various factors that contribute to back pain with the Quadratus Lumborum (QL) muscle in the lower back.

Many of the multi-joint exercises I have shared recently that demand unilateral strength with some degree of rotational movement have caused some problems in the QL with some people.

The reasons for this are not all the same. Some it was due to overworking their glutes, whereas others it was due to weakness in the glutes or poor rotational capacity at the hips or thoracic region.

Either way the QL was the area that ended up in pain.

The QL helps form the lateral stabilizing system needed for walking and single leg stance and helps to make a side bend and extension motion of the low back but like many other muscles of the trunk its main feature is with resisting these motions.

What Causes Quadratus Lumborum (QL) Back Pain? This is a quick video looking at the various factors that contribut...

To give you a good understanding of just how many muscles are used with integrated movements here is an example with the pull-up.

If I was to perform 4-5 sets of each of this exercise I would be working all of these muscles with the highlighted muscles being pushed to the limit.

For the chin-up exercise this is equivalent to doing
•4-5 sets of bicep curls
•4-5 sets of abdominal training
•4-5 sets of upper back strengthening
•4-5 sets of rotator cuff strengthening
•4-5 sets of forearm grip strengthening

While isolation training has it's purpose at times you really don't need stacks of exercises to train individual muscles on their own to develop your strength potential. Pick the "big" exercises and do them well and you will reap the benefits.

Read the article below to see more

https://noregretspt.com.au/do-you-need-to-perform-3-4-exercises-for-every-muscle-group-to-develop-strength/

This is a very interesting exercise that is a lot harder than it looks. I did not create this exercise as it was sent to me via someone to check out to see if it was worth using. I was quite surprised as to how difficult it was and could see some great benefits in using it for people with hip instability and weakness.

Especially people with lateral pelvic tilt will benefit greatly from using an exercise like this although I would say I would not start with something like this. I would start with much simpler exercises first and gradually build up to this as the stress it places on the spine can be significant if it is not controlled.

I mention in the video that this is very similar to the suitcase carry and uneven deadlift that I have featured several times on this channel and regularly use with many people with great success.

This could be another exercise to add to your toolkit that may help someone develop the core strength and stability with the single leg stance within the walking pattern which can be very difficult to do at times.

While strengthening exercises for the glutes, core and even the feet are great to use and help a lot they still need to have something that puts them altogether in one motion and this is where things can fall apart.

Having exercises like this can help develop that complex interaction between joints and various muscles all at once.

Build Incredible Spinal Stability With The Uneven Bouncing Kettlebell Walk This is a very interesting exercise that is a lot harder than it l...

The main component of muscle growth is to maximize mechanical tension and be able to recruit as many muscle fibres as possible during a set.

The more reps you use or the greater the load that pushes you closer to failure during a set, the more motor unit recruitment and overall muscle activation your muscles experiences.

In simple language this means more muscle growth and is a big part of maximal strength training methods.

This is why people believe you must complete your training to failure to ensure you maximize your training efforts. Unfortunately, this approach comes with serious risks to your joints and overall health.

In this article, I will look more closely at what it means to take a set to failure and provide you with my suggestion of how to get the most out of your workouts without posing risk of injury to your body.

Do You Need To Train Your Muscles To Failure In Order To Gain Strength? - No Regrets Personal Training While it is important to push your muscles it’s clear that constantly pushing for that extra rep or two isn’t necessarily the best way.