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Power Production

Roy Khoury Training in his Studio

Power Production

Everyone wants to produce more power whether its for the golf swing, or for other sports, but how do we increase overall power output?

The question is quite simple:

Power= Force* Velocity

Or for us non-nerds, Power is a result of increasing (either or both)Strength and Speed. While the answer is simple, how to implement can be little complicated depending on the person. Here are the items I look at before creating a power program for clients:

  1. Can they move well? If someone has poor movement quality we have to address that first (and for a lot of people this is a huge help in power production alone, but more on that in another article).
  2. Do they have good strength? After a good base of movement, we need to make sure you can move some weight! It’s all about getting stronger
  3. After good movement competency, and some good strength, then we can add speed.
1 Leg Hip Hinge

Load and Explode through the hips for a better turn in your golf swing.

So how do we put it all together?

  1. Assessments! With a movement evaluation, we can see where there may be areas of poor movement that we need to coach, we can assess strength needs (upper body push and pull strength, lower body single leg strength) and speed production from the legs, core and upper body.
  2. After the assessment, we can create a custom training program to help you address all your movement needs.
  3. Getting the work done and re-measuring. With a plan in place, we can now implement and put in the physical work needed to make gains!

If you have questions or want to start in your program, contact us!

 

 

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Goals? What Goals?

How do you set goals?

One of the biggest things I hear from clients is that they don’ know what their goals are? Goal setting is a personal thing, its about having a focus and a drive to accomplish something. While I cannot establish a goal for you, I can help you set guidelines for yourself, such as for a golfer, we need certain mobility requirements or strength requirements to match our sport, or for health, we need to make sure our body fat is within a healthy range to avoid certain health risks associated with obesity and being “over fat”.

How do we set goals for ourselves?

Own your schedule. Take the time to schedule your “me time.” Find a way to create daily “me time”, weekly “me time” and quarterly “me time.

In our 30’s we are typically starting or have young family’s, we are working our way through our career’s or our own business, there are a lot of things that can get in the way of us taking care of ourselves. One of the more common itemsI hear from people is that they don’t have any particular goals, they want to train and want to improve but don’t have any particular focus. I like to approach that with a solution of planning.

Start by planning for a quarterly goal. If you can plan something fun once per quarter, that will give you some motivation to eat, exercise and prepare for your upcoming event. Here’s how I break it down.

Daily: I think its important that we schedule a daily movement

routine and we can help you create a 15 min, 30 min, 45 min, 60 min movement routine.

Weekly: Weekly “me time” can include playing a round of golf, going on a nature walk, or getting a massage.

Quarterly: I believe that rather than having a monthly “me time” scheduling something bigger quarterly is a nice way to self

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Mobility Matters

Mobility Matters

One of the biggest complaints we get from new clients is the need for better “flexibility.” Unfortunately flexibility could be a result from either an instability of a joint or pattern, or it could be a true joint mobility issue.

I guess the question we should ask is: ” Do I have a control/stability problem that is making me tight? or is there a true mobility problem?” Mobility issues typically stem from the following: a trigger point, a fascial restriction, or ischemic (blood flow) issue? Research tells us that having a “tight” muscle is not a real thing, so it is beneficial to understand how mobility is affected and what the best ways are to improve said mobility.

First lets assume it is not a motor control or stability related issue. Let’s assume that it is a joint mobility issue or something with your tissue extensibility limited. IN the case of the joint, typically they will be restricted in more than one range of motion, where as tissue extensibility is typically only restricted in one range of movement. Joint issues are typically something you want medical to clear you for before getting into a movement routine but after being cleared, in the world of training, joint issues are helped the most by creating joint distraction with your movement.

 

 

 

 

 

 

Tissue extensibility is typically restricted motion in 1 plane of movement but sometimes more. Working on things like ischemia (or blood flow), trigger points through soft tissue work or loading the muscle eccentrically (like using myofasical stretching or a pin and stretch techniques) will help to create more length and pump blood flow through those tissues.

1/2 Kneeling Rotation

 

 

 

 

 

 

 

Lastly believe it or not… breathing and using different breathing drills with or without movement (depending on the goal) is a big help when it comes to creating intra abdominal pressure and stability of the core which sometimes is the biggest issue when it comes to mobility problems.

 

 

 

 

 

 

 

So where do you start? Well come in for an assessment. Lets see what your goals are, what your movement is like and lets create a program that you can start using.