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.
. Work up to 60 seconds for each arm.
Written on - Nov. 23, 2015
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...
Written on - Nov. 16, 2015
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...
Written on - Nov. 12, 2015
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...
Written on - May. 26, 2015
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...
Written on - May. 20, 2015
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...
Written on - Apr. 13, 2015
Healthy Baseline: Get a Baseline and Get Moving by William Smith, MS, NSCA, CSCS, MEPD
Often clients will ask how much physical activity is recommended to maintain and improve health? My response is essentially the same. There are two key questions that need to be answered first:
#1 What is your current personal health status?
This includes information related to your last physical, blood work, family history. Modifiable risk factors such as...