Hamstrings are back, and this time we go through what we have learnt, got right and got wrong with hamstring and Nordic training.

As promised a heap of resources:
David Opar video
https://www.youtube.com/watch?v=48MAhno35Lg

Hamstring sliders (working title, these are also mentioned in Opar's rehabilitation protocols) https://youtu.be/8-P2hj5IZgM

Hamstring videos:
EP.67: https://www.youtube.com/watch?v=g8wuyiHf3Yo&t=2s
EP.50: https://www.youtube.com/watch?v=xvhY9rcLXVU
EP.09: https://www.youtube.com/watch?v=nfwKFHjDFqw&t=28s

#1 predictor of hamstring injuries: https://www.youtube.com/watch?v=fZZnYHCnurM&t=89s
Nordics for those who can't do them yet https://www.youtube.com/watch?v=tGofIiMrq9w

Flywheel training is an interesting and rapidly evolving area, read more about it here:
https://www.freelapusa.com/what-every-coach-ought-to-know-about-flywheel-training/

Flywheel demo (although like Durham mentioned it really doesn't do the difficulty justice!)
https://www.youtube.com/watch?v=VI4dOxx9HP4

EP.72 - Hamstrings and Nordics What We Have Learnt so Far

Today we discuss a master plan to help Australia be even more dominant at International sport

EP.21 - Rio Olympic Special - How Can Australia Win More Gold?

EP.73 - Shoulders: Health and Performance

The shoulder is an interesting joint that because of its extreme range of motion can create some headaches if things go wrong.

We talked today about:
- The importance of activation for the rotator cuff
- Pull vs Push ratio
- Length tension relationship differences between pulling and pushing exercises
- the sliding filament theory
- The upper trap and why it’s your friend
- The role of thoracic posture in shoulder performance
- How hard to go on your pull ups

Resources:

Levangie and Norkin text - joint structure and function
https://www.amazon.com/Joint-Structure-Function-Comprehensive-Analysis/dp/0803623623

The design flaws of the shoulder joint
https://www.youtube.com/watch?v=5FMkgl8t2yY&t=10s

Thoracic fixes
https://www.youtube.com/watch?v=-cw0X0NAwUw

Neck posture
https://www.youtube.com/watch?v=hdqiZAGMc9g

The push vs pull ratio
https://www.youtube.com/watch?v=bbp_0W5vioY

How to bench more
https://www.youtube.com/watch?v=3qc-2tn1nPs

Eric Cressey
https://ericcressey.com/shoulder-hurts-start-here

Janda
http://www.jandaapproach.com/

EP.73 - Shoulders: Health and Performance

Podcast 9 Minutes - Long term athletic development and what kids are doing wrong when it comes to maximising their athleticism and potentially damaging their sporting careers.

EP.22 Junior Athletic Development

To find out more about or to be involved in the internship:  http://www.coreadvantage.com.au/internships/

Some links:

Exos is arguably the current best in the world standard for strength and conditioning excellence. http://www.teamexos.com/

Michael Johnson Performance is one of the performance centres that influenced the Core Advantage facility design. https://michaeljohnsonperformance.com/

And here are the videos about Jacob's interview and internship experience. Definitely learnt the hard way. 

https://www.youtube.com/watch?v=LaSttfnGa14

https://www.youtube.com/watch?v=S1cC4ckGR7k&index=38&list=PLLGwYUBXVGQWMtEs-Q4i-tr1wMH2c2jna

https://www.youtube.com/watch?v=qS7RakAcbjs&index=55&list=PLLGwYUBXVGQWMtEs-Q4i-tr1wMH2c2jna&t=8s

EP.74 - The Internship

Podcast 9 Minutes - Off-Seasons are our favourite time of year as strength and conditioning coaches. For athletes, it's the best time to get the jump on your competition by putting in some time in the gym

EP.23 - The Magic Of The Off-Season

It's Pre-season time for the Melbourne Boomers in the WNBL but most junior athletes August to February means tryouts. Find out the best tips and tricks for staying ready. 

Resources:
Sports Specific Fitness: You're Probably Doing it Wrong! http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness
Click here for heaps more articles and videos on fitness from our blog http://www.coreadvantage.com.au/blog?category=Fitness
8:12s on a bike: http://www.coreadvantage.com.au/blog/howtodo812s Game fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints
EP.23 - Where we talk all things off-season: http://www.coreadvantage.com.au/blog/2017/podcast-offseason
Random Thoughts is available in Podcast format on both iPhone and Android. For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded. For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.
Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Random Thoughts is available in Podcast format on both iPhone and Android. For iPhone, click this link https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1266124295 and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded. For Android, download Stitcher https://play.google.com/store/apps/details?id=com.stitcher.app or Podcast Addict https://play.google.com/store/apps/details?id=com.bambuna.podcastaddict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.
Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

EP.75 - Tryouts

EP.76 - Develop Explosive Punching Power

26 Minutes - With the Mayweather-McGregor fight just gone we talk about the missing ingredients for fighters to develop explosive punching power. Hint: It doesn’t involve cable punches…

Here are the resources we mention in the episode:

Intent to move is a lifting concept that maximises the power and strength development of weight training 
http://www.coreadvantage.com.au/blog/2016/intent-to-move

External points of focus are best when lifting for power that’s why you should try and push the ground on your lower body lifting and push ups
http://www.coreadvantage.com.au/blog/2017/instant-strength-push-the-ground-away

Push vs Pull - Keep your upper body training balanced for symmetry, a happy rotator cuff and eccentric control of your throwing
http://www.coreadvantage.com.au/blog/2017/push-vs-pull

Bench Press Tips - Still a vital ingredient to a good bench
http://www.coreadvantage.com.au/blog/tips-to-bench-heavy

Are you danger blind? For most males (and some females) in their teens and twenties, the answer is probably yes!
www.coreadvantage.com.au/balog/2017/podcast-9-minutes-ep07-are-you-danger-blind

Random Thoughts on shoulders - We talk all things shoulder health with lifting
http://www.coreadvantage.com.au/blog/2017/podcast-shoulder-health-performance

EP.76 - Punching Power

If we were emperor's of the world but only had one law to pass, which would be more beneficial to humanity; Standing desks or mandatory 60-minutes of exercise every day?

If you sadly don’t have access to a standing desk you might like to check out our anti-desk workout series:
https://www.youtube.com/watch?v=Od6XRjQBPvc&list=PLLGwYUBXVGQVkJ2j9bXRrWv5qGAlCwGMG

Or if you want some ideas for short sharp workouts to get you started on the 60minutes a day try these:
The magical benefits of HIIT training: https://www.youtube.com/watch?v=iZZPSfX2rpw

Duz-fit https://www.youtube.com/watch?v=Rm9rGja9iOY
8:12s https://www.youtube.com/watch?v=NvoqfeWb1pE&t=8s
Express Cardio https://www.youtube.com/watch?v=6wlAtfrh4A0
Repeat Sprints https://www.youtube.com/watch?v=mzUx2GyGKEc&t=108s
Game-Fit https://www.youtube.com/watch?v=quYsdwoI3Mc&t=208s

EP.24 - Standing Desks or Compulsory Exercise?

Sorry for the inconvenience everyone,

You will be able to find the new podcast at these links
Stitcher: http://stitcher.com/s?fid=135766&refid=stpr
Apple podcast: https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1280268563?mt=2
iTunes: https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1280268563

Or under the name "The Core Advantage Random Thoughts Show" in all podcast player apps and services

EP.XX - Podcast is relocating, Sorry for the Inconvenience!

Strength and Conditioning Coach from Melbourne, Australia

Jacob Tober