21/06/2023
Single Leg Box Squat!
Coach Jacko
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Strength & conditioning coach and personal trainer. Give the page a follow for training tips, education, and the occasional gym banter.
DM for inquiring about team, S&C/sports performance training, semi private, personal training & online coaching.
21/06/2023
19/06/2023
Olympic lifts are a great tool for developing power.
But sometimes the juice isn’t worth the squeeze. People may have wrist or shoulder issues that prevent them from doing the full lifts.
High clean pulls for the win!
Never be married to an exercise. Do what your body needs to succeed.
Don’t be dogmatic about your exercise selection.
09/06/2023
Ankle Loaded Split Stance Landmine Overhead Press!
25/05/2023
𝐁𝐞𝐧𝐜𝐡𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐞𝐥𝐛𝐨𝐰𝐬 𝐨𝐮𝐭 𝐰𝐢𝐝𝐞!
24/05/2023
𝗕𝘂𝘁𝗰𝗵𝗲𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗦𝘄𝗶𝗻𝗴!
22/05/2023
All movement is three dimensional. All exercises happen to some degree in the sagital, frontal and transverse plane.
However, most athletes and former athletes, spend the majority of their time in the gym squatting, benching and deadlifting. All these movements happen mainly in the sagittal plane.
It’s important to give the body movement variability.
Which is why doing frontal plane dominate exercises such as lateral lunges, and transverse plane dominant like rotational exercises, is a great way to add balance to your program.
08/05/2023
Shoutout to Bryan. He is a husband, and recently a father.
When we started, he couldn’t get out of his car due without having to lift his leg with his hands. He also wanted to lose some weight and fall back in love with the process of training.
He’s had several past knee surgeries from playing football which limited his movement and ability to exercise for decades.
We met 2 years ago and it’s been quite a journey! It hasn’t been easy. This man has put in the work and made sacrifices to get to where he is now. Now he can jump, run, lift, and ski!!!
He’s packed on some solid muscle and most importantly, he is confident in the gym. He trusts his knees and is able to take on bigger challenges.
We still have so much more to accomplish, but I’m very pleased and proud of the progress you’ve made so far.
Keep it up, Bryan!
03/05/2023
IT DOESN’T HAVE TO BE PERFECT.
As an athlete who has dealt with more setbacks one that should probably be allowed to, I know what it’s like.
… Here we go again.
…Having to wait and do nothing.
… Getting scans, Dr appointments.
…Going through the anxiety of not knowing what will happen next.
…Going through the scenarios in your head, then feeling anger and frustration.
Then comes the process of rebuilding.
This requires a massive ego check.
Because, depending on what injury or set back you went through, you may have lost a considerable amount of muscle mass, strength and endurance. Your lungs may feel like you’ve been on a pack a day, and in your mind you go, what the actual f**k?
Guess what? It’s time to rebuild.
It’s a brick by brick process.
At this point, the struggle is more mental than physical.
But you’ve been here before. You have risen from the ashes one too many times. You know what to do.
Take the hard days and the good days and embrace them. It’s part of the process!
Just remember. It does’t have to be perfect.
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