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Panagiotis Roxanas  🏃Sprints & Jumps Coach 🏋Head S&C Coach @Performance22 🎓MSc Exercise Physiology🔬 📃Loughborough University Alumni 🇬🇧 🛡Carrying the shield 🇬🇷

It's already this time of the year. Just a few things. On this day last year I was in the Sun Devil Track and Field Meet as part of @altis and secondly it's officially track season Jas started cause this meet is again this weekend! So thankful and blessed for these opportunities I had during my time there in Arizona and I will try my best to return back!

#trackseason #trackandfield #athletics #arizona #altis #carrytheshield #soonback

Why mobility is so important?

Mobility is about the control of the range of motion one has in an action/movement around a joint.

Our bodies are plastic: we constantly adapt to what we do. This adaptation shows up when we learn new physical skills and build new body tissues. The principle applies to our brains and nervous system, too. We are “use it or lose it” organisms. Our design is so physically interconnected that what happens at one site cascades to others. This cascade is often why movement specialists will say “the site of pain is not always the source of pain.” As use-it-or-lose-it organisms, we get the body we practice having. On the plus side, this means that better practice = better body. By practicing joint mobility with intent, we re-educate and rehabilitate our movement towards a healthier ROM.

Which are the benefits of mobility training?

1) Proprioception/Sensory motor benefits

Beyond the physiological benefits of moving joints through their ROM, joint work helps us neurologically: joints are key triggers for sensory-motor perception. We experience the world in a sensory-motor hierarchy of visual (vision), vestibular (balance) and proprioceptive (where we are in space) systems. Joints have a very high number of proprioceptive nerves that tell the brain where we are in space and how fast each part of us is moving.

2)Reducing injury

Studies have shown that mobility work as part of balance and resistance training in athletes/persons was found to have a profound effect on reducing the possibilities of injuries.

3)Jammed joints and reduced strength

The nervous system is designed for survival first, not performance. If the nervous system detects a problem in its function – like a joint that is not able to move properly – it more or less cuts down power to the rest of the system (so the compromised component doesn’t put the system at risk). This shutdown is global. Conversely, opening up the jammed joint can bring the power back on line. This phenomenon was first noted decades ago and labelled the “arthrokinetic reflex.”

How ropes provide a dual force effect to improve physilogical response.

Ropes are significant in that they create a dual-force dynamic effect, one that uses the force of gravity and the force created by rope waves to amplify and improve all of the human systems physiological response.

Most of the implements people use today increase the effects of gravity on the body, creating a physiological response in the systems the athlete is trying to improve or build adaptations.

So if an athlete is trying to grow adaptations in his muscular system, he will create moderate to excessive load on the muscular system (as well as cardiovascular, pulmonary, and nervous systems) day after day and week after week using gravity-based implements (i.e. barbell, dumbbell, etc.), and it works.

If a runner is trying to improve his aerobic capacity or endurance, he will run (gravity-based load and exercise) day after day and/or week after week to build adaptations in the muscular, cardiovascular, pulmonary, and nervous systems to improve aerobic capacity/endurance.

In this way, ropes are significantly different. The athlete is able to amplify load in two directions: gravity (and the many ways we know how to leverage gravity because of the lifters, coaches, and trainers that came before us) and wave force (which is a new field of physiological pursuit, providing myriad ways to improve our body’s adaptation response). #battleropes #physiology #gravity #strength #power #conditioning #workout #training #exercise #nervoussystem #muscle #force
#tbt crazy conditioning days with @the0pan in Loughborough

"You're better off not giving the small things more time than they deserve" - Marcus Aurelius


"You have power over your mind not outside events. Realize this, and you will find strength." - Marcus Aurelius


Life is not about how hard you can hit, but how much you can get hit and still keep moving forward. – Rocky Balboa

After facing multiple setbacks with cervical and lumbar spine injuries the previous 6 months, it seems like that patience is paying off. Step by step, I am getting stronger both physically and mentally to overcome these injuries and feel good. Trusting a process, paying attention to little details without rushing things combined with the right mindset, are crutial parameters to a successful program. I was struggling with these the previous years but it seems like getting older sometimes helps out with increased maturity levels.
Not even close to where I was or where I want to be but its a step into the right direction. More to come!

#powerclean #110kg

"Success isn't owned. It is leased and rent is due every day. Every single day someone is coming for your job, someone is coming for your greatness. If you are the greatest, someone else want to be the greatest. So if you are not constantly improving your game, someone else will" - JJ Watt

"It is not a shame to be knocked down by other people. The important thing to ask is 'why am I being knocked down?' If a person can reflect in this way, then there is hope for this person." - Bruce Lee

Is Coaching an Art or a Science?


To support the coach there is a wealth of scientific information based on research conducted with athletes. Information is available to support the coach and athlete in all areas of training and development including nutrition, biomechanics, psychology, physiology & medicine. There are a number of scientific methods to measure and analyse the athlete's performance e.g. computer aided analysis of VO2 max, lactate levels, running technique etc.


The art of coaching comes when the coach has to analyse the scientific data and convert it into coaching and training programs to help develop the athlete. This analysis process relies heavily on the coach's experience and knowledge of the event/sport and the athlete concerned.

By understanding the science, which is the foundation of training, a well designed training program can be developed that will help an athlete reach their full potential.

How your emotional State can be more powerful than your rep scheme
If we want to train effectively, we need to assure we get ourselves into the right state to train in. Not flat, physically; not drained, cognitively; and not distressed or otherwise out of balance, emotionally.
Ultimately we need to realize that training adaptation, and athletic performance, is very much a Mind-Body dependent phenomenon. We all realize that at some level, but the training theories of the past, didn't. Now we need to discard the comforting security blanket of tradition, and devise training processes and practices more reflective of current reality.


Thoughts on specificity

Playing the sport is the only sport specific training to achieve the optimal adaptations to improve performance in the sport. Anything else we use is to build fitness, strength and athletic abilities that will transfer to the sport.

Sport specificity is the transferability of training to the sport and can be categorized based on:

A) movement classification. What are the actual movements that you will use in the sport. If your sport is to run in staight line, your training needs to be running or doing other movements in staight line

B) motor control. How to train the motor abilities based on energy systems which are specific to that sport

C) strength qualities. Strength qualities necessary for the sport and how to apply them (force, time to apply it, what is the most efficient way to do that). D) Primary joint angles and force vectors. How to absorb and apply different forces to make the athlete more efficient to move faster.

E) External stimuli. React to an external stimuli or ignore it and focus to whatever you need to react to.

F) Common injuries of sport. Training program must be based around preventing the injuries from excessive overuse of the actual sport. Coaches need to develop the training plan around bulletproofing athletes' body to prevent or reduce the incident of those injuries occuring.

#training #science #specificity #strengthandconditioning #adaptation #sport #performance #injury #prevention #force #motorcontrol #movement #fitness #stength #power #athletic #trackandfield #athletics #tracknation

Primary determinants for Speed:
1) force application. In which direction, how fast and how hard you are applying force
2) reposition of limbs. How fast can you reposition the limbs to create the appropriate stiffness, amortization or muscle activation for each athlete

#speed #sprint #power #strength #science #100m #training #trackandfield #tracknation #athletics #stiffness #muscle #activation #athlete #force #determinants

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