Bear Down Personal Training

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More Knicks posts to come.

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In a Metabolic Block...

Heavy on Glycolytic Work and Energy System Development overall.

Why is this important?

It trains you to both tolerate and clear yourself of metabolic waste (i.e. the s**t that "makes you feel the burn).

How do you program this?

1:1 Intervals. Anywhere between :30 seconds and 2:00 minutes.

What the hell am I doing?

:30 seconds on / :30 seconds off of -

KB Swings
MB Shotput
Banded GMs
Band Assisted Plyo Pushups

Thanks to the programming of Kyle Dobbs

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Month #2 in the mountains 📅⛰️

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Reasons we give a 💩 about ISOs:

1. Proprioception -

You're not moving. You're forced to exclusively focus on maintaining tension in the targeted muscles. This increases mind-muscle connection and teaches you how to stabilize during heavier lifts.

2. Neural Recruitment

You are teaching your nervous system to maximally engage motor units, fire muscle fibers faster, and coordinate movement without joint motion. Also, your body starts to become more unified, and doesn't operate in a more "segmented" way (complicated, nuanced, too much to type out here).

Next time we can talk types of isometrics and how/when to apply them.

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Hip Internal Rotation

..or lack there of.

Something I really struggle with, particularly on the right size.

Restricted range of motion here can impact your squat patterning immensely. It increases the risk of:

1. Lateral hip shift ⬅️➡️
2. Butt wink 😉
3. Anterior hip pinch 🤏
4. Knee valgus (collapsing in)🦵

Compensations like these, over time, will lead to injury. The drills here are things you can incorporate prior to squatting to help get you loosey goose 🪿

More intricate post on 90 / 90 coming soon.

1. Banded Hip Distraction (Internal Rotation Focus)

Create more space in the joint capsule as you go in and out of IR.

2. Frog Stretch 🐸

Brutal. Coming into and holding an internally rotated position, relaxing into it, and teaching the body to feel safer in that position.

3. 90 / 90 Hip Switches

Actively pulling yourself out of internal and external rotation, mobilizing the joint more globally.

4. Hip Airplane ✈️

Always like to follow up range of motion work with stability work that targets the same pattern. The hip airplane is a great tool in this case.

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Two weeks ago, I officially gave up distance running. The combination of living 5,300 feet above sea level 🌊 and these Double D ass cheeks 🍑 did me in. From here on out, sprints 🏃‍♂️, biking 🚴‍♂️, and mountains ⛰️ will be the makeup of my conditioning.

Sprints Prep:

Mobility -

1. Scorpion 🦂
2. Iron Cross ✝️🙏

Activation / ISOs -

3. Hamstring Co-Contration
4. Bent Knee Calf Raise

Extensive Plyos -

5. POGOs
6. Skip Variation - .cycles you're not funny 😔
7. Single Leg Hops 🦵

Ramp Up / Working Sets -

8. 5 Ramp Up Sets @ 50%, 60%, 70%, 80%, 90%
9. 5 Working Sets - Max Effort

Bella ciao, Bella ciao, Bella ciao, ciao, ciao

- when are you joining me?

Mesi due.