Stiffness is a common concern for athletic performance, injury prevention, and a concern as we age. Lets do a deep dive in what you need to know about stiffness, how to combat it, and how it helps you in performance.
What exactly is stiffness?
Stiffness is how much collagen you have and the direction in which it is facing. This creates crosslinks which generates stiffness. When you exercise you increase lysyl oxidase which accumulates more crosslinks.
More Crosslinks = More Stiffness
Less Crosslinks = Less Stiffness
How do we build or break crosslinks?
The speed in which you train has the greatest impact on crosslinks. Fast exercise adds crosslinks (stiffness) Slow exercise breaks crosslinks.
Fast Movements = More Crosslinks = More Stiffness
Slow Movements = Less Crosslinks = Less Stiffness
Stiffness is a necessity
Stiffness is needed in activities like jumping, sprinting, and pretty much any...
Before we get too deep into the tactical side of “How To” lets build out a mobility kit that suits your lifestyle and gives you the highest chance of success (actually doing it).
What I am competing with in mobility training is time. You have your personal life, career, and just enough time to train. So to add anything extra may seem defeating already. Have no fear, we will address some of the oppositions of time management, productivity, and organization along the way.
Resistance Bands The benefit of bands is what we call accommodating resistance which means the band has the ability to increase intensity as you go through the range of motion. When you begin it is easy, then as you go to the end range of motion it is more difficult.
Indian Clubs The Indian club remains a staple item in my bag because it is phenomenal for rotational...
What is the difference? Internal based training is when muscle contraction is generated voluntarily without the use of an external load (kettlebell, barbell, dumbbell, etc). External training is of course when you use an external source to train the body.
When would I use each? Internal based training allows you to access different layers of tissue in a very specific way. We have to remember that your brain/body doesn’t register “oh that is a dumbbell so we are getting strong today” it just registers how much tissue you are recruiting, how much force it is under, and for how long. Without adding external load you can train at an intense level with the right coaching. This will help you maximize what you already have and teach the brain about all the current options. Since my vocation is heavy in rehabilitation it can be safer at first, case depending.
External based training can be used in conjunction with internal based training. What I like to do is prime...
During March of 2020 when Covid-19 hit my business was shutdown for 2 months. During this time I adopted a new hobby of cooking but also like true 2020 fashion I adopted 19lbs to stay thematic for the year.
As I've worked on cutting the excessive weight I've experimented with a few recipes to cut calories without sacrificing taste. You will never convince me that cauliflower crust is just as good as pizza crust or even "not bad" for that matter. Another thing that drives me crazy is when looking for recipes online they are long formed blogs that are littered with ads. Every time I scroll I end up accidently hitting an ad and it redirects me to another spam site. So without further ado here is an easy AD FREE recipe for pizza that gives you an extra dose of protein.
1 cup + 2 Tablespoons self-rising flour
1 cup Greek yogurt
1 can of Fire roasted crushed tomatoes
To taste Oregano, Garlic, salt, pepper, or Italian blend