Incorporating and prescribing tempo in your training is a great way to change things up or to make sure you’re targeting your specific area of need. Whether you’re a young-newbie exerciser or seasoned trained athlete incorporating tempo training can be a very beneficial tool. For newer athletes and exercisers, we have found that prescribing tempo allows the person to shift their focus from the weight they’re using to the time under tension, engagement and movement quality. For example, we can prescribe a tempo of 3 seconds eccentric (going with gravity), a 2 second isometric (pause in the bottom of the eccentric), 1 second concentric (going against gravity), followed by a 1 second isometric pause at the top of the concentric. We can incorporate different types of tempos to focus on different components of an exercise or addressing specific areas of need for the given athlete. Not only is prescribing tempo...Read more

When we refer to functional movements, we’re referring to the ability of a movement to physiologically mimic that of the movement patterns we perform throughout our day. Val here initially came in with severe hip pain and discomfort. So much she was extremely limited to any hip Flexion and extension. In this video Val is performing a slamball to plate form exercise. This has been a progression over some time. We started with elevated deadlifts off blocks and plate or kettlebell deadlifts from the floor. We than progressed to dynamic hip extension with kettlebell swings. Then to this video where she’s performing an increased range of motion deadlift with the slamball and explosive hip extension to assist in lifting the ball to the plate form. This has been a work in progress, and the credit must go to Val for the consistent effort she puts in. After going through our...Read more

Drop sets are a great way to get in a lot of work in a short amount of time. They are also great for getting a combination of strength and muscular endurance work in. Whether you’re short on time or you want a great finisher at the end of your workout, drop sets are awesome. Here is a unilateral leg finisher. 2-3 Sets:Bulgarian Split Squat Drop Set6-8 Reps Heavy6-8 Reps Moderate6-8 Reps LightMax Reps BodyweightRest 3 minutes Between Sets As you perform this sequence, take not and see if you have a discrepancy between right and left. Not only with the weight used, but does your balance, stability and form start to breakdown at different points. See if you can be consistent with the max reps, push the weight leading into it. Two sets will most likely be adequate for most.Read more