Training Tip Tuesday - Squat Variations

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Did you know that  Squatting is a fundamental human movement pattern that involves nearly every muscle in the body. Squatting improves fitness, performance, and mobility for daily-life tasks. But do you always do the same squat? You shouldn’t and here’s why:

Have you ever noticed that when you do an exercise or even squats when you haven’t performed them a few weeks or even months, you get intense delayed onset muscle soreness (DOMS) for two or three days afterwards. Well that is because your muscles are moving in a slightly different plane of motion than what they are used to, and they’ve become unaccustomed to this newly reintroduced movement. Don’t get stuck doing the same exercises each and every week. Change it up so that you can wake up muscles that may not be getting used if you are continually doing the same exercises.

When you add variations into your workouts what will happen is you will have more gains, potentially progress faster and see development and changes. Try new exercise movements that target the muscles in your program, or try to add extra weight. You can even perform more sets and reps each workout. It’s all about the variation. Variations also help keeps you mentally stimulated and non stagnant in your workout regime. This keeps the workouts fun and exciting as well as challenging.  When you add variation exercises you will hit the fibers from different angles and create that nice and full muscle so you have nothing to lose and everything to gain!

Try these following variations for Squats remember to engage the muscles in the exercise and focus on the contraction. Don’t rush through the reps keep everything engaged and firing to get the full benefit of each exercise.

Front Squat

Place the barbell upper chest height in the rack. Step forward and position bar in front of shoulders. Cross your arms and place hands on top of barbell with upper arms parallel to floor. Then move the bar from rack. Squat down by pushing your hips backwards while allowing knees to bend forward, keep your back straight and your knees aligned with your toes. Squat down until thighs are just past parallel. Return to the starting position and repeat.

Bulgarian Split Squat

This can be done with a barbell across your back or dumbbells in both hands. Stand with dumbbells in your hands or bar across your back. Extend leg back and place top of foot on bench. Lower yourself down by flexing both the knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to your starting position and repeat. Then switch legs.

Hack Squat

Position barbell just behind your legs. With feet flat on floor shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat. 

Heels Elevated Hack Squat

Place some plates or a step behind you. Position barbell just behind your legs. With toes on the floor and your heels on top of the step making sure that your feet are shoulder width apart, squat down and grasp barbell from behind with overhand grip.  Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat. 

Goblet Squat

Stand holding a dumbbell or kettlebell close to your chest. Then squat down between your legs until your hamstrings are on your calves. Keep your chest and head up. At the bottom position, pause and make sure that your elbows are on the inside of your knees and legs. Return to the starting position, and repeat.

Sumo Squat

With bar upper chest height, position bar on the back of your shoulders and grasp bar to sides. Place feet wider than shoulder width apart and make sure to point your toes outward 45° to 30°. Begin by squatting down by bending hips back while allowing knees to bend forward.  Keep your back straight and your knees aligned with the direction that your toes are facing.. Descend until thighs are minimally just past parallel to floor. Return to the beginning position and repeat

Curtsey Squat

Stand with your feet hip width apart and hands on hips, weights in your hands or barbell across your back. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg, head up and chest up.  Return to the beginning position of  standing and repeat.

Box Squat

From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with either a regular squat position with feet shoulder width or a wide stance with feet flared out slightly. Then sit back onto box by bending hips back while bending knees, keeping your knees in light with your toes and your head and chest up. Using a controlled movement then lower your glutes onto box. Once contact is made stand back up returning to the starting position and repeat.

Much of how you use the above squat variations comes down to what you are currently doing. I am not suggesting completely changing from one style to another. I am simply saying there is value in adding some variation in a small percentage of your training sessions so that you can see changes and spice up your routine.

At the end of the day, it is important to realize that no matter where you are in your training experience, there is value in occasional variation adjustment. Whether it is to bring up weak points or to keep your body healthy and in balance, varying stance and bar placement, using dumbbells instead of a barbell can add that missing element and help with your progress.


Happy Training!

Training Tip Tuesday – How to Pick a Running Shoe

Hi there! Coach Alicia here. You may or may not know that in addition to being a Kinesiologist, Prep Coach, Certified Personal trainer and a Fascial Stretch Therapist that I am also an elite Track and Field Coach. I have owned and operated my own Track and Field club, coached Team Canada at the World Maccabi Games and I am the current head coach of Ryerson University. I have accumulated many sprint and hurdle certifications and you could say I know a thing or two about how to choose the right running shoe.

Choosing the right running shoe is very important not just for a runner, but for many other types of athletes including: recreational sports, performance-based fitness and particularly for a fitness competitor. Why? Because when you increase your cardio, you are racking up the mileage on your shoes, wearing them down with every training session. Not only do you now have to replace your shoes more often (on average it should be replaced every 5-6 months), but if you are doing two-a-days with double cardio, this might need to be more often!

Now when it comes time to buy a new shoe we often go for the best-looking shoe (I have even been guilty of this), our favorite brand, our favorite color or even worse a shoe that may simply may be on sale. Firstly, like any other product you pay for quality. I advise you not to cheap out when it comes to your cardio kicks. Buying a cheap shoe for cardio is like fueling your body with over-processed fast food instead of premium, organic whole food. It simply doesn’t run as efficiently as it should.
Did you know that shoes come with motion control? What is motion control? Firstly, let me tell you about what overpronation is. It is a common trait that affects most runners, leaving them at risk of knee pain and injury. Overpronation can lead to foot fatigue or accidents when left untreated. This biomechanical issue is usually experienced by flat-footed runners. Having motion control shoes will likely help you improve your running economy and performance while facilitating a stable and cushioned ride. Motion control shoes have stiffer heels than support-focused shoes for better pronation control or correction. Motion control shoes have premium cushioning technologies that provide a firmer midsole for better support, but are less flexibility. They also have Teutonic support features which help ease the stress in the quadriceps while running. This is very important for people who are quad dominant.

Overpronator’s need stability or motion control shoes. So, go ahead and look at the bottom wear of your shoe to see which one you may be. If you have a regular wear (heel to toe off) you are a neutral runner. If you have the wear of an overpronator (worn more on the outside of the sole) you most likely will need a shoe with motion control.

How can you tell if a shoe has motion control? You will usually see a darker part on the inside sole of the shoe. This is usually grey in color. In some shoes the grey can be approximately an inch, in others a few inches, and some can be half of the shoe. This means the motion control is mild, medium or maximum. If you slightly pronate you need mild, if you pronate moderately you need medium and if you overpornate severely you need maximum motion control.

What brands come with motion control? I’m sorry to break the bad news but most of the popular shoes like Adidas, Nike, Puma and Converse are all neutral shoes. If you are a pronator you may be doing yourself more harm than good by putting your feet into a neutral shoe. Brooks, New Balance, Asics, Mizuno and Sketchers all have motion control shoes.

If you don’t feel confident enough to go to a store or buy motion control shoes online my best advice is to either go to a Running Room or a New Balance store. Why? Because all employees at these two stores should be trained to assess your running gait and give you options of motion control shoes that will work for you. They will get you to try the shoes on in the store so that you can get a feel for the different shoes and feel the difference in your gait with them on before purchasing them.

Make sure to choose the right size and fit of a shoe once you’ve decided on a shoe. To enhance running performance and avoid injuries pay attention to correct sizing and fit. Make sure to have a roomy toe box and consider that type of socks you intend to wear when you purchase a new pair of motion control running shoe. If you are wearing a thicker or thinner sock than usual it will change the fit of the shoe once you get into your regular socks.

Trust me when I say that choosing the right shoe will change your cardio by making you a more efficient runner, decrease your aches and pains from your ankles to your knees and even in your back. It will also boost your training so that you can get the maximum results for your effort! Thank me later and happy running!

The Guy's Five-Day All-Round Workout Routine For 2016

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Guys, it’s nearly 2016, and you know what that means. New goals, more effort, and better shape. The new year is the best time to get back into the gym, and back into your routine. Your fresh with motivation and ambition, so let’s take advantage of that.

 

We also know that working the same muscle groups day-in-day-out isn’t effective. Your muscles need a full day of recovery to rebuild and repair. Getting on the bench press every day isn’t going to help here. We need to break those muscle groups down, and focus on one each day. That gives them time to heal, while you’re working on the next group. Make sense? Here’s how it breaks down.

 

Monday - Chest and back day

 

Chest workouts are our favourites, so we like to put them right at the start of the week. We’re talking about flat-bench barbell presses, and incline bench presses. Remember to focus on slow movements, and get your technique just right. Otherwise you’re doing yourself no favours. Throw in a few cable crossovers, and try some bodyweight exercises like push ups. You can also add a few back workouts into the mix. Try some wide-grip pull ups, and a narrow-grip lat pull downs.

 

Tuesday - Core

 

Core workouts are one thing that a lot of guys skip. Many of us focus on arms and chest, but forget that most of your all-round strength is in your core muscle groups. These are your abdominals and side muscles. The best workouts here are bodyweight holds. Try a series of plank positions, and hold each for at least a minute. Do some slow movement crunches, and a powerful burpee workout (the hardest workout out there!)

 

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Wednesday - Fitness and cardio

 

It’s time to give the weights and muscle building a break, and focus on fitness and cardio. It’s a crucial part of your workout routine, and much better for your overall health. If you struggle with the running machine and cycling, enrol for some fitness classes. Try the notoriously difficult bootcamp classes, or join a spinning class for ultimate cycling!

 

Thursday - Leg day

 

Muscle building guys are always guilty of missing leg day. What you end up with is a stacked chest and arms, but tiny legs! You’ve got to balance out this routine, and get your lower half in prime condition. Start with a series of squats to engage the glutes and your primary leg muscles. Use the leg press, and do slow sets of leg extensions.

 

Friday - Arms and shoulder day

 

We like to finish the week on another powerful workout. The arms and shoulders are closely linked to chest and back. So it’s a good idea to spread them out, and leave plenty of rest days in between. This workout is all about biceps, triceps, and shoulders. We’re talking about curls, extensions, and military barbell presses. Yeah, you’re going to feel this one in the morning!

 

And that’s the week complete. Remember to take a full rest day on either Saturday or Sunday. You can fill the gap with some light cardio or sports, but don’t over-exert yourself. Let those muscles rebuild.

Try This Exercise For Your Legs - Bench Step Ups With Med Ball

Bench Step Ups With or Without Med Ball 

3 sets of 15 on each leg

For more of a challenge add a medicine ball and hold it in your hands. Make sure to bring the knee all the way to the ball.

Alicia Bell

Follow Alicia on twitter: www.twitter.com/trainitright

 

Hanging Leg Lifts For Shredded Abs

If you want to strengthen your midsection forget the regular crunches! Lower abdominal exercises are often over looked in core training. They should be included in your program because they are great for spinal stability, injury prevention and your lower back. One of the best lower abdominal exercises is the hanging leg raise.

Start slowly so that you will have control. Remember that it is important to focus on quality over quantity. As you begin to raise your knees, think about curling your hips forward to facilitate the movement. The focus should be to engage your abdominal muscles, which are attached to your pelvis and not your legs. The legs are simply an accessory. Try not to swing. Keep your legs together, slowly raise your knees upwards towards the belly button. Then slowly lower your legs to the starting position. Repeat for 10-12 reps. Over time once you have mastered the knee raise add in some variety and try one leg at a time, straight legs or even bring the knees to the left and right.

Follow Alicia Bell on Twitter

 

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