Category for Strength & Conditioning

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  1. 3 Steps to Recover from an Ankle Sprain

    Written on - Nov. 18, 2016
    ankle
    3 Steps to Recover from an Ankle Sprain by Robin Gerber MS, ATC and Michael Volkmar, MS, CSCS, PES, CPT One of the most common ‘weekend warrior’ injuries seen by medical doctors is the ankle sprain. Most frequently the ankle is injured during running or jumping activities in which the foot rolls or twists after stepping on an uneven surface. These injuries happen because of a plantar flexion (ankle /...
  2. Top 5 Lower Body Mobility Exercises

    Written on - Nov. 17, 2016
    ab_wheel_rollout
    Top 5 Lower Body Mobility Exercises by Mike Volkmar, MS, CSCS, PES, CPT These mobility exercises are best done as a warm up to your lower body workouts. They will prime the body for better performance by jump starting the correct muscles. These exercise will also keep you injury free and allow you to train longer and harder. Without further ado... Couch Stretch By elevating the back foot, you get a hybrid...
  3. Top 5 Mobility Moves for Golfers

    Written on - Jul. 07, 2016
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    Core Strength: Top 5 Mobility Moves for Golfers by Michael Volkmar, MS, CSCS, PES, CPT Summer is here.  The Golf Clubs are out.  You vowed this summer to drop 3-5 strokes off your handicap.  I can help by getting more distance off the tee and building a healthier body that allows you to practice more. Golfers need to focus on rotational power, core stability, and shoulder, upper back strength, and glute...
  4. Core Strength: 3 New Moves You Have Never Tried

    Written on - Jun. 28, 2016
    core_small
    Core Strength: 3 New Moves You Have Never Tried by Michael Volkmar, MS, CSCS, PES, CPT Add these exercises into your workout 2-3 days a week before your lift or run.  Think of me the next morning when it hurts to sneeze, cough, or laugh.  Those are your deep core stabilizing muscles that you have been ignoring. Front Plank w/ Slider Push up. Work up to 60 seconds for each arm.
  5. Sign Up for Your First Obstacle Race!

    Written on - Nov. 23, 2015
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    Sign Up for Your First Obstacle Race! by Mike Volkmar, MS, CSCS, PES and Matt Carroll, USAW LVL 1, AFAA CPT The rise in popularity of obstacle races is undeniable. The obstacle course race (OCR) community is growing every day with a plethora of different types of races becoming available. There are races for those in the best shape of their lives and there are also races designed to get people...
  6. 5 Best Exercises for Knee Health

    Written on - Nov. 16, 2015
    knee health
    5 Best Exercises for Knee Health by Mike Volkmar, MS, CSCS, PES, CPT Knee pain be the most frustrating injury to have.  It affects your daily activities.  It can take months to go away.  Of course it is best to add special exercises to prevent knee pain but sadly what do you do if you are already experiencing pain?  Your knee pain could be the result of two factors, muscle...
  7. 3 Best Exercises for Shoulder Health

    Written on - Nov. 12, 2015
    Muscular man suffering with shoulder pain on black background
    3 Best Exercises for Shoulder Health by Mike Volkmar, MS, CSCS, PES, CPT The shoulder is a very common joint to have pain. The majority of exercisers experience pain in the front or on top of the shoulder joint. This can be for a few reasons. The two major culprits are muscle imbalances and overuse injuries. What is muscle balance? Efficient movement and joint heath requires a balance of muscle...
  8. Best Recovery Strategies for Improved Performance

    Written on - May. 26, 2015
    guy drinking
    Best Recovery Strategies for Improved Performance by Michael Volkmar, MS, CSCS, PES, CPT We all want to train hard, but do you put equal effort into your recovery?  Most people do not and that is why injuries are on the rise. Doing a simple Google search for overuse injuries will give you an idea of how this is affecting younger athletes specifically. Overuse injuries can be defined as "an imbalance...
  9. 9 Steps to Building MAX SPEED

    Written on - May. 20, 2015
    running
    9 Steps to Building MAX SPEED by Michael Volkmar, MS, CSCS, PES, CPT Every athlete at every level wants to build MAX SPEED.  Here are the 9 steps high school to pro athletes take to build game breaking speed! 1 - Self Myofascial Release 2 - Dynamic Warm-up 3 - Mobility 4 - Plyometrics & Reaction Work 5 - Technical Speed 6 - Resisted Speed 7 - Over Speed 8 - Full Speed 9 - Cool Down 1. Self Myofascial...

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