Any Given Day Strength and Conditioning is a boutique training facility specializing in joint health
09/04/2021
Good luck as they get back into competition mode at the Oakeville Labour Day Classic this weekend. These guys have really made the most of their offseason:
Over 75lbs of weight change (both gaining/cutting)
+20-40lbs to their squat
+10-25lbs to their bench press
+35-50lbs to their deadlift
+25-31lbs to their pull-up
Very proud of their consistent hard work and excited to see what this season brings!
05/20/2020
INTENT
As a follow-up to our previous post on tempo, performing exercises with intent is a similarly-crucial concept. Most of us are likely familiar with this in a broad sense thanks to ideas like presence, engagement, focus, and so on. However, I think this can be easy to overlook with physical training because so much attention is paid to the outcome.
Achieving a milestone lift, accomplishing X goal, completing a miserable isometric hold, etc. become the finish line, with little regard paid to the moment-to-moment experience of the movement. Of course outcomes matter, but there is often more value in the process getting there. This granular focus can be the difference between noticing errors, adjusting, and making progress or just spinning your tires.
This isn't to say that all training must be 100% dialled in at all times. It can be nice to chat with a friend during a set or shut your brain off and just go through the motions, but that will always bring a trade-off with it. This is especially true now that most of us are training at home with suboptimal equipment; it’s much easier to go on mental cruise control with light weights whereas a near-max load demands a high level of intent.
This is obviously very closely related to effort, but the distinction is important: training with intent does not automatically mean training with max effort. This is the underpinning to the phrase, "treat light weights like they're heavy so you can treat heavy weights like they're light.”
This is reflected in martial arts training as well. Anyone with a combat sports background knows the feeling of heavy shots during sparring that don't have any injurious intent behind them (and vice versa).
Applying this is fairly simple - count out loud each agonizing second of an iso, pick a weight that you can COMPLETELY control both the concentric and eccentric, focus more on contracting the target musculature, try to out-squeeze a cramp, etc. Fully "go into" the sensations of hard work and you'll appreciate it that much more.
Train well. AGD.
04/16/2020
I am beyond proud of Alex Murphy for all the hard work she's been putting in lately:
• Live online Kinstretch classes from your home? Yep, she's got that.
• Need recorded classes because the live times don't work? Yep, she's got that too.
• Saskatoon local classes? Those will be back when it's safe to do so.
Why Kinstretch? To put it simply: it checks a lot of fundamental boxes.
Why do people feel "tight" all the time despite doing things like yoga, Pilates, stretching, etc.? Those are all great, but they most often fail to address the underlying physiological reasons WHY the perception of tightness exists.
The entire framework of Kinstretch is designed based on those physiological principles.
Longevity Physical Therapy Saskatoon RECORDED KINSTRETCH CLASSES NOW AVAILABLE
I had a lot of requests for recorded classes. I hear all of you, and I’ve now got the first recorded class up and running on my website!
Here is how the filmed classes work:
Classes are $20CAD (approx. $14 USD) for a limited time and are available to anyone, anywhere!
You can find the classes via the link in my bio and my website. Each class is available for 2 weeks for following the date that it was posted. Today’s class is available until April 30th.
The sooner that you purchase the class, the more time that you have to do it as many times as you want on any device with an internet connection.
After you purchase a class, it will ask you for your email and this is how you will receive instructions and your password to access the class.
It will also notify you via email when the next class is available, however you can unsubscribe from this at any time.
The first class is 76 minutes. There is an introduction at the start for those who have never done a class and a good review for those who have.
I turned my treatment room into a filming studio, picked the class that had gotten the MOST positive feedback in the first 2 weeks of April, and recorded myself doing it and coaching you through how to do it from home.
Want to try something new, do something good for your body, learn to train from home with little equipment, AND support alocal small business all at once? Try Class !
I really look forward to hearing from those who try it.
Stay safe, stay healthy, and stay home!
Classes can be found here: https://tinyurl.com/ychxwugz
04/14/2020
Wherever you are right now, chances are you’ve had to adapt to this post-COVID-19 world in some fashion. We truly are living in unprecedented times.
A founding principle of AGD is the development of 𝐚𝐧𝐭𝐢𝐟𝐫𝐚𝐠𝐢𝐥𝐢𝐭𝐲. Antifragile individuals don’t just weather storms of uncertainty - they get stronger for it.
This is why we have clients with double knee replacements able to lift over 200lbs (and feel better for it). This ever-readiness permeates all domains: physical, mental, emotional, spiritual.
To that end, AGD is excited to announce we’ve pivoted to offer full online training services!
Since closing our doors to help , we’ve spent the last 4 weeks putting together different training tiers, home workouts for various skill levels, and virtual coaching services to better meet client goals.
Whether you’re having trouble translating your current program to your home, an athlete taking advantage of this extra off-season, just want a home program, or have no idea where to start - AGD has you covered: https://tinyurl.com/sygzy2s
Take care and stay healthy!
Train well. AGD.
There I was putting together home workout ideas for small spaces when my Serious Steel Fitness band slipped off the doorknob.
My immediate thought was that it broke, but these bands are the best I’ve found and I’ve never had one fail. Sure enough, the band was fine.
Now I have a red smile from ear and ear and armpit to armpit. Needless to say, I didn’t do the 60s isometric hold at the end.
It’s always the person, never the exercise.
Have a safe long weekend all.
Train well (not welts). AGD.
Stop hinging your squats! Squatting is fundamentally vertical, not horizontal. Instead of fighting your body, work with it; find your optimal foot position and maintain it for the entire motion.
DRILLS: https://tinyurl.com/sqp2nvn
Train well. AGD.
04/06/2020
Wherever you are right now, chances are you’ve had to adapt to this post-COVID-19 world in some fashion. We truly are living in unprecedented times.
A founding principle of AGD is the development of 𝐚𝐧𝐭𝐢𝐟𝐫𝐚𝐠𝐢𝐥𝐢𝐭𝐲. Antifragile people don’t just weather storms of uncertainty - they get stronger for it.
This is why we have clients with double knee replacements able to lift over 200lbs (and feel better for it). This ever-readiness permeates all domains: physical, mental, emotional, spiritual.
To that end, AGD is excited to announce we’ve pivoted to offer full online training services!
Since closing our doors to help , we’ve spent the last 3 weeks putting together different training tiers, home workouts for varying skill levels, and virtual coaching services to better meet client goals.
Whether you’re having trouble translating your current program to your home, an athlete taking advantage of this extra off-season, just want a home program, or have no idea where to start - AGD has you covered: https://tinyurl.com/sygzy2s
Take care and stay healthy!
Train well. AGD.
03/27/2020
HOME TRAINING - Bands and Lower Body Exercises
As we transition to 100% remote coaching, much of our upcoming content will be with current clients in mind and may lack some context. However, I’d guess most of us are in the same boat when it comes to adapting our respective physical practices to home.
Bands can’t replicate the loading parameters of free weights, but they can be used to create some external resistance so long as you understand 1) the positional requirements of the movement, and 2) what direction to create resistance in.
Mid-foot = centre of pressure = where the band goes.
Train well. AGD.
03/16/2020
Hi everyone,
COVID-19 UPDATE: Customer-facing operations are temporarily suspended until further notice. Please check out our online training options here: https://tinyurl.com/sygzy2s
Thank you for your continued support and stay well!
Sincerely,
Chris
AGD Online Training — Any Given Day AGD is excited to offer comprehensive online training and virtual coaching in Saskatoon! Depending on your personal goals, we have several different programming options and services to choose from and find the best fit for you!
11/22/2019
HEAL: Create the Environment
Following up from my previous post, these pics demonstrate pain-free positions at Week 1 and Week 4 post-grade 2 hamstring strain. Along the way, I was able to do the following:
• Full-range squat on day 3;
• Full clean up to 65% on day 10;
• Pause back squat up to 85% on day 14;
• Single-leg RDL on day 20;
• And about 95% recovered by day 28.
Those joke I usually make with clients is that I have super healing (), but the reality is we all have the same basic capacity to heal. Physiology dictates tissue healing timelines and this process can’t be sped up (aside from pharmaceuticals).
However, it can definitely be helped - or hindered - by the environment we create.
I believe the majority of nagging injuries hang around not because of their severity, but because we do almost everything to allow them to linger.
Compromised sleep, invariable repetitive loading, icing, NSAIDs, poor nutrition, immobility, etc. all create an unfavourable environment for regeneration to occur.
What helps? The opposite of all those things.
One of the smartest people I know showed me the phrase, “every cell in your body is listening to your thoughts”. Well, when it comes to injury movement = thinking. What kind of message have you been sending?
AGD. Train well.
| Monday | 5pm - 8pm |
| Tuesday | 5pm - 8pm |
| Wednesday | 5pm - 8pm |
| Thursday | 5pm - 8pm |
| Saturday | 10am - 2pm |