miskimansc miskimansc

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MiskimanSC  Strength and conditioning coach serving the greater Vancouver area

http://www.facebook.com/miskimansc

Do you want to improve your pull-ups? This program works...really well!
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The Pavel Fighter Pull Up Program
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I've used this program with a few clients in the past and have seen it work wonders every time. .
@amokauff is strong as hell and recently we've been focusing on upping her pull up game. Two weeks ago her max was 5 strict pull
ups. As of today she's already bumped her max up to 7 reps. The goal in 16 more days is to be at 9.
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Starting with a 5 RM here is our 30 day pull up game plan.
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Day 1  5, 4, 3, 2, 1
Day 2  5, 4, 3, 2, 2
Day 3  5, 4, 3, 3, 2
Day 4  5, 4, 4, 3, 2
Day 5  5, 5, 4, 3, 2
Day 6 Off
Day 7  6, 5, 4, 3, 2
Day 8  6, 5, 4, 3, 3
Day 9  6, 5, 4, 4, 3
Day 10  6, 5, 5, 4, 3
Day 11  6, 6, 5, 4, 3
Day 12 Off
Day 13  7, 6, 5, 4, 3
Day 14  7, 6, 5, 4, 4
Day 15  7, 6, 5, 5, 4
Day 16  7, 6, 6, 5, 4
Day 17  7, 7, 6, 5, 4
Day 18 Off
Day 19  8, 7, 6, 5, 4
Day 20  8, 7, 6, 5, 5
Day 21  8, 7, 6, 6, 5
Day 22  8, 7, 7, 6, 5
Day 23  8, 8, 7, 6, 5
Day 24 Off
Day 25  9, 8, 7, 6, 5
Day 26  9, 8, 7, 6, 6
Day 27  9, 8, 7, 7, 6
Day 28  9, 8, 8, 7, 6
Day 29  9, 9, 8, 7, 6
Day 30 Off
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🔑 The key to success with this program is TO DO EXACTLY WHAT THE PROGRAM SAYS.
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Don't skip the rest days.
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Get adequate rest in between sets.
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Do minimal accessory pulling exercises for the length of the program to avoid extra fatigue
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Plan your whole strength program around simple strength. Too much volume in other movements will zap your nervous system.
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Be strict with your form. When you pick your starting repetition max, pick a number where you can do perfect reps. All the way up, all the way down NO KIPPING!
#strength #strengthtraining #workout #workoutmotivation #workouttime #workouts #work #fitness

❗️Kinesiophobia⁉️
Patients with re-occurring injuries that become chronic conditions such as chronic low back pain or chronic ankle sprains can be a challenge for medical professionals for many reasons.
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Risk factors for the array of chronic conditions have been studied and identified. However, one problem in this population that is less frequently discussed is that of Kinesiophobia.
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Kinesiophobia (KPB), or Fear Avoidance Beliefs, are defined as “excessive, irrational, and debilitating fear of physical movement and activity resulting from a feeling of vulnerability to painful injury or re-injury.”
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While this may sound like an extraordinary occurrence, these beliefs to some degree are often a factor in chronic conditions. #strengthandconditioning #strength #strengthtraining #fitness #science #sportscience #workout
#yvr #personaltrainer #vancitybuzz #vancouver #training

#Repost @cbutlersportspt (@get_repost)
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⁉️WHY BFR⁉️Post-op ACL❗️
One of the biggest challenges in ACL rehab is regaining adequate strength in the surgical leg.
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Even at 1 year post-op, many patients still demonstrate significant strength deficits compared to the non-surgical leg.
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Traditional early post-op ACL rehab consists of ROM, swelling control, gait training, muscle activation and proprioceptive exercises.
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Unfortunately the leg continues to atrophy and remain in a state of anabolic resistance caused by the trauma of the surgery and subsequent relative or literal immobilization.
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Blood Flow Restriction Therapy can be introduced as early as a few days post-op and can also help stop anabolic resistance by initiating protein synthesis, which leads to muscle hypertrophy even at loads of 30% of 1RM and lower. #strength #strengthtrain #strengthtraining #strengthandconditioning #fitness #healthy #fitfam

#Repost @movementasmedicine (@get_repost)
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Fake Stretching
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These are some of the common stretches and movement drills that get plagued by “fake stretching.” Fake stretching is when people will create a compensation somewhere, traditionally at the spine, to give themselves the sensation of creating more stretch or movement. Something we stress is proximal stability (steady spine), prior to a distal stretch or movement. In short, I want to keep my spine still. If I move a lot at my spine, I am moving less at the targeted joint or tissue.
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In the video, the blue arrows represent the common mistakes or compensations that occur. The green arrows represent a more steady spine, and thus a more desirable position to perform the drill. You’ll notice that these are demonstrations of spinal movement to make up for lack of joint or tissue movement.
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As a trainer or coach, it is important to educate your clients to accept their restrictions and limitations. Articulate how placing compensated demands will delay their improvement. If they accept their current movement index and place appropriate demands with respect to their abilities, they will have much better progress.
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Thanks for reading. Leave some comments about things you want us to post #stretching #stretch #strength #strengthtrain #strengthandconditioning #strengthtraining #conditioning #workout #workoutmotivation

Conditioning programs have traditionally been implemented on the basis of a false dichotomous view of exercise bioenergetics. This in turn has enabled a false anaerobic vs. aerobic perspective on conditioning or "metabolic training" with the equally false notion that specific types of conditioning stress specific energy systems which ultimately promote specific adaptations in a particular energy system in isolation. In my opinion, the term "anaerobic exercise or training" is a misnomer because high to max effort exercise (classically known as anaerobic) is in fact highly aerobic. Aerobic ATP production is at its capacity and the cardiovascular system is working at a commensurate rate to supply the oxygen. However, the ATP demand of working muscles during max effort exercise exceeds the rate at which the aerobic systems can provide it, mainly due to limited oxygen availability and mitochondrial factors. This initiates the use of backup systems that do not require oxygen like the phosphagen (ATP-PCr) system and carb metab is cut short prior to the pathway that requires oxygen rendering only few ATP per carb molecule. Therefore during high to max effort exercise the ATP demand is satisfied both aerobically and anaerobically, not just anaerobically. Therefore, you cannot train anaerobic ATP production in isolation. Specificity of conditioning programs should not be based on the sense that one can isolate and "train" any particular bioenergetics system. Conditioning programs should be based on optimally improving the athletes capacity to 1. produce ATP aerobically at higher work loads, 2. reduce anaerobic contributions of ATP at higher work loads, and 3.contend with the fatigue inducing environment of anaerobic conditions (increased carnosine & bicarbonate buffering capacity and lactate recycling). These are the factors, at least from a bioenergetics perspective, that promote fatigue resistance, not from some unique improvement in "anaerobic fitness". #strength #strengthandconditioning #strengthtraining #conditioning #gym #gymlife #fitness #fitfam #fitnesslifestyle

Doing the right thing is never wrong. #motivate #motivated #motivation #fitspo #fitfam #strength #fitness

Forget the fads. Just keep it simple. Patience is key. #fatloss #weightloss #loseweigh #gym #gymlife #healthy #healthychoices #healthylifestyle #healthyfood

Often athletes cannot move their hips without engaging their lower back muscles, or they can't raise their arms overhead without arching their backs and sticking their ribs out. The Dead Bug fixes these issues by teaching you to isolate movement at the hips and shoulders without moving your spine. Improving this movement pattern is important, because it protects your spine from movements it was not designed to handle. #strength #strengthtrain #strengthtraining #strengthandconditioning #gymlife #gym #workouttime #workouts #workout #workoftheday

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