It has been said that exercise is the closest thing there is to a miracle cure. “All the evidence suggests small amounts of regular exercise (five times a week for 30 minutes each time for adults) brings dramatic benefits,” we “age well” when we are active (Gopinath): less anxiety (Schuch), prevention of dementia (Smith) and a laundry list of other diseases (Pedersen), and as little as just 10 minutes per week might push back

Blood flow restriction (BFR) training in which a tourniquet is used on a proximal limb to limit arterial inflow while blocking venous outflow has consistently demonstrated strength and hypertrophy gains and comparable to heavy load lifting.

The two professions share many similarities and overlap in their treatment programmes which leads to patients being unsure whether they would be best suited to physiotherapy or sports therapy. However, there are some key differences:

Sports therapists generally have more exposure to sporting environments at an undergraduate level making them ideal for preventing sports injuries through specific strengthening programmes.

Sports therapy, focuses more on whether that the patient has returned to or can maintain the required physical level for whatever sporting activity they would like to carry out. Physiotherapy on the other hand, attempts to rehabilitate patients to allow them to feel comfortable and cope in their day-to-day life,

As Sports therapists focus solely on musculoskeletal rehabilitation and have a sports-focused background, it makes them attractive to patients who are aiming to return to exercise.

Physiotherapists have a broader knowledge base and medical background, which allows them to treat illnesses, diseases, neurological and respiratory issues. This makes them ideal for treating a wide range of patients, including complex patients with multiple conditions.

Without overstating the obvious, as the load increases (with the intent to lift it as fast as possible) the speed decreases in a linear fashion.  This is a fundamental tenet on which Velocity based training (VBT) principles operate – the load-velocity relationship.  The relationship between load and velocity in simple strength exercises such as the squat and bench press is extremely stable and very strong.  The relationship holds true regardless of strength level and after increases or decreases in strength.  Irrespective of strength level or experience, the load-velocity relationship holds true and is at the core of VBT methods for maximal strength development

How do you measure the bar velocity accurately?  You could use linear regression equations to predict the bar velocity based on the percentage of the 1RM or you could tell your athlete to move the bar as fast as possible or you could measure it accurately with implementing linear position transducers (LPTs) . 

Enter PUSH, a new wearable technology consisting of an accelerometer and gyroscope packed into a small armband. While this technology has been around and used in the weight room before, PUSH is the first device I have come across that address all five of my above-listed requirements.

There are many things to consider for improving sports performance. An athlete must become stronger and at the same time faster. The majority of this training is combining maximal effort exercises to increase the strength potential of the muscles, while training with light weights will lead to improving speed

It is vital to appreciate the characteristics of an efficient and economical running gait to understand the context in which the results of the study have been discussed.  An efficient running gait has been described in recent research as having an optimal stride frequency and vertical impulse amplitude relationship (Bramble & Lieberman, 2004; Williams & Cavanagh, 1987).  Efficient runners display a longer stride with minimal vertical impulse, allowing enough vertical impulse to overcome gravity and reposition the limbs without excessive CoM oscillation.

One of the most functional and cost effective pieces of equipment a gym can have is a sled. When utilised correctly, the sled offers multiple ways to enhance your General Physical Preparation (GPP) levels and expand the base of your strength pyramid.

As an athlete, maintaining and exceeding the GPP level needed to compete in your sport is essential if you want to improve sport performance.

The thirty-two week Royal Marines (RM) training course is recognised as one of the most arduous military training programs in the world (1). The course is both mentally and physically challenging, with approximately 16% of recruits sustain an injury (2), and only 54% of candidates actually completing the course (3).

Other international military personal can attend the All Arms Commando Course (AACC). This is a 13 week course at Commando Training Centre Royal Marine (CTCRM), with the aim of preparing Navy, Army or Air Force personnel for service with 3 Cdo Bde RM by developing the temperament, mental resolve, physical robustness and core military skills necessary in the demanding environment of expeditionary and littoral operations.

When returning from a back injury, we must take a logical and planned approach. Selecting exercises that help facilitate the healing process without placing excessive load on the spine that re-create symptoms and fairs up the injury. Performing anti-rotation exercises before one can successfully squat with light weight can often have negative consequences. Exercises that create a rotational force on the body (such as: pallof press) can place upwards of four times as much compression on the spine compared to the same weight that attempts to create a flexion/extension force.

The following is a logical progression of stability exercises that stress the body first through a sagittal plane (flexion/extension torque), then a frontal plane (lateral torque) and finally through a transverse plane (torsional torque). While there is no such thing as an ideal set of exercises for any rehabilitation program, the following exercises can be a good starting point for creating a plan that best suits your body type and performance requirements.

One of the most common reasons for developing lower back pain is the inability to properly move from the hips. From bending over to lift something off the ground to squatting. The majority of people who develop lower back pain have allowed their lower back to compensate for lack of mobility in the hips. This has progressively allowed the lumbar spine to move excessively and become unstable. Learning to move from the hips and keep the spine stable with core stiffness is fundamental in optimal movement patterns and rebuilding the correct movement pattern.

To perform a correct hip hinge, start in a standing position with your hands straight in front of you (zombie stance). Grip the ground with your feet (driving the big toe into the ground) and feel for your bodyweight spread evenly across your entire foot (tripod foot). Drive your knees out to the side to engage your lateral glutes (make sure to keep your foot firmly glued to the ground and your big toe in contact with the floor). Using a small resistance band loop across your knees can be great in the early learning process to teach your body how to create sufficient tension in these lateral hip muscles.

Before we look at each of the recommended core stability exercises, it’s important to understand the difference between flexibility and mobility!

Flexibility is the ability of a muscle or muscle groups to lengthen passively through a range of motion

Mobility is the ability of a joint to move actively through a range of motion

It should be a priority to address any significant mobility restrictions at the hip and thoracic spine. If mobility in either of these areas is restricted it can lead to movement compensations at the low back. If hip mobility is limited during the squat the pelvis can be pulled under creating posterior pelvic tilt as the lumber spine will have to compensate for the lack of mobility at the hips. This will place flexion under load on the Lumber spine which will place excessive stress on the discs.

If you only performed isometric core stability work but neglect significant mobility restrictions in the joints above or below the lumbar spine, the core stiffness you created will be compromised.

Another common squat myth is: KNEES SHOULD NEVER GO OVER THE TOES!

Somehow in the fitness and within some the medical professions some people believe, ‘that the knees should never go past the toes while squatting’. No one knows where this myth started though! The instruction is even a part of the National Strength and Conditioning Associations (NSCA) guidelines for how to teach a proper squat (1). Is it really that dangerous?

Knees over Toes?

When an athlete squats with a poor technique, they often start by driving the knees forward to initiate the squat. As the ankles move it causes the centre of gravity weight to shifted forward onto the balls of the feet. This type of movement problem has been called the “knees first” approach. Squatting this way leads increases the shearing forces on the knee joint and contributes to increased risk of injury and potentially eventually to pain (2).

At first appearance this issue would appear to be a problem of the knee athletes who squat poorly by moving their knees forward often develop knee pain. Therefore limiting forward movement solves the problem? The originators of the cue were probably well-intentioned coaches or physiotherapist trying to rectify this issue. Limiting the knees from moving forward only addresses the symptoms of a bigger problem… BALANCE!

The body's core region is sometimes referred to as the torso or the trunk, (although there are some differences in the muscles identified as constituting them). The major muscles involved in core stability include the pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis. The erector muscles of the back such as erector spinae (sacrospinalis) especially the longissimus thoracis, the diaphragm, and the larger muscles that span multiple joints (like the lats and psoas muscles). The glutes are also an important part of the ‘core’. Each and every one of these muscles must coordinate together in order to enhance the stability of the spine

Is ‘Ass to Grass’ squats bad for your knees?

The squat is a corner stone exercise in almost every strength and conditioning program.

However a myth still lingers (deep within the physio world) that deep squats are dangerous to the knees and should never be performed.

There is a range of opinions when it comes to optimum depth of the squat. Some die hard lifts believe in the fable ‘Ass to Grass’ squat that, ‘this is the way.’ While others believe quarter squats are sufficient for functional training such as Dr Joel Seedman.

So what is the optimum depth for a squat?

The bodybuilders and fitness models that appear on the cover of Mens health and bodybuilding magazines serves as poor role models for what’s possible without “assistance”. It’s vital to establish reasonable goals and limits for natural and athletes is important in order to put things into context.

BENCH PRESS GRIP: How Wide?

Here's what you need to know...

Optimising your grip for a bench press will not only lead to a greater press, but it'll also keep you benching and out of rehab

Simply measure the distance from the outside edge of both acromial processes. Then multiply by 1.5. This is how far apart your hands should be on the bar.

At 1.5 times biacromial width, shoulders are placed at the ideal 45-degree angle of abduction.

Most commercial gyms install machines because they are considered to be ‘safer’ and allow gyms to employ personal trainers who have completed a weekend course and have no coaching experience or creditable strength and conditioning background. They can just about explain how to use the machine ‘safely’ and that just about covers the gyms insurance liability. 

High box jumps get misused when the emphasis is on the height of the box instead of the height of the actual jump. Sounds weird, but here's why:

Start standing next to a high box platform that's the same height as your waist. Now pick up one leg off the ground and flex your hip as high as you possibly can. The distance between the bottom of your foot and the top of the box is the actual height you'd have to jump in order to get on top of that box. The rest comes from hip flexion. Now, if your goal when using high box jumps is to emphasise work on quick hip flexion, that’s ok. But most people are using high box jumps because they want to emphasise explosive jump height. This is where box jumps get misused.

Louie Simmons has set the bar for strength—and strength and conditioning coaches from his invitation-only gym…..Westside Barbell in Columbus, Ohio. Simmons's style of training ties together ideas from scholars, athletes, and coaches from the former Soviet Union and Bulgaria, as well as years of training himself and others.

No matter what age you are or what your goals are we can all learn from Simmons, it doesn’t stop you applying the Westside philosophy and training principles to achieving your objectives.