We got a bit technical this month at the NFPT, exploring the osteokinematics (how the bones move around the joints) of text neck and hip rotation, as well as programming ideas like German body composition training and tempo training. We were also enlightened to some of the pros and cons of training on an empty stomach.
Check out some of July 2019’s highlights in case you missed them:
Teens Growing “Horns”
It appears the constant overuse of technology is causing some bizarre growths to take place on the skulls of our youth. Before you envision 18 year old gamers staring at their screens slowly transforming into fawn-like creatures, read Dr. P’s blog on how text neck is placing so much stress on the cervical extensors that bony growths are developing at the base of the skull in fully 30% of teens who were recruited for a study.
German Body Composition Training
Even if you’ve never heard of it, German body comp training isn’t exactly a new concept. I’ve personally incorporated this 3-day/week total body training program to both save time, improve my recovery and blast my muscles into a new phase of growth. If you haven’t tried it for yourself or on your clients, find out what Alex Clearwater uncovered about GBC’s justification and its structure. It’s so worth it!
Fasting and Exercise
Do you have some clients who simply insist they can’t eat in the morning and show up to your session rearing to go only to run out of gas halfway through? Or maybe you have clients who like to roll out of bed and go for a run before breakfast and insist they feel great after. Then there are those adhering to time-restricted eating schedules who are trying to figure out when they should fit in their workouts without blowing their fast. Get the details about what happens with different kinds of exercise when fuel is scarce, and whether or nor it’s the best approach in each scenario.
Understanding Hip Rotation and Abduction
Boy is that hip joint complex! It is the nature of a ball and socket joint that can go in every which way to need stabilization muscles as well as prime movers and rotators. When you’ve got wonky hips like I do, you may be more motivated to understand their motion better. Chances are if your hips aren’t wonky, you have clients who have ’em! Learn more about the muscles that control hip rotation and abduction to help understand if your exercise selection is accomplishing what you set out to do!
How to Perform a Sumo Squat with Lateral Hip Rotation
And once you’ve fully understand hip rotation and abduction, you can implement an exercise that really works those muscles hardest. This variation of a sumo squat really fires up all the glutes and deep hip rotators more than traditional squats or sumos. Watch the demo in my blog!
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