The Importance of Unilateral Training
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I show a lot of love for big, compound barbell movements like squats, deadlifts, and cleans—and rightfully so! They get you strong, they make you fast, and they keep you in the game.
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Core Talk with Christye
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A lot of our athletes come to use in search of six-pack abs—but what they really want (and really really need) is a strong and stable core. Here's a fun fact about you: as an athlete and a human being, you need to be able to keep your upper body stable atop your lower body.
Read MoreVolt: Primers and Finishers
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Every once in a while, I like to dedicate a blog post to some of the cool new Volt features. I'm happy to announce that we have added two new pieces to our programming that are accessible by all Volt athletes and coaches. If you have a Volt profile, you may notice that there are some changes to the "MORE…" section of your main page.
Read MoreBiggest Mistakes Coaches Make in the Weight Room
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This series will illustrate some of the most common mistakes we see sport coaches make in the weight room. If you are a strength coach reading this, you will very likely cringe/laugh/cry because you have seen all of this stuff too many times already. If you are a sport coach making these mistakes…well, you’re very likely to be offended. Sorry (a little bit)! But enough with the prefacing…on to the first mistake!
Read MoreWhy the Front Squat is Your Best Friend: Part 2
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The front squat is so nice, I had to blog about it twice. Here are 3 more reasons to love and adore the all-important front squat.
Read MoreQuad Talk with Christye
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Back by popular demand, it’s Body Talk with Christye! This series of posts is dedicated to the unsung heroes of your muscular system. They are the pillars of proper biomechanical movement, the behind-the-scenes champions of pain-free athletic performance – if your body were the Hunger Games, these muscles would volunteer as tribute.
Read MoreWhy the Front Squat is Your Best Friend: Part 1
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Squats are incredible. This is NOT a topic up for debate. Squats are a foundational cog in the human movement machine and are a key element in any athlete's developmental toolbox. Squat properly across the range of squatting movements (i.e. back squats, split squats, etc.), and you will see increases in stability, mobility, strength, and power. No ifs, ands, or butts about it (see what I did there??). But while the back squat gets credited as the King of All Exercises, I believe there's a dark horse of squatting variations that deserves some recognition: the front squat.
Read MoreButt Talk with Christye
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All my clients know I'm obsessed with their butts. Not like THAT, but in a (totally normal) clinical focus on the function of their gluteals. My signature catchphrase in the gym is, "SQUEEZE YOUR BUTT!" or "STICK YOUR BUTT OUT!" or basically anything else involving butts. But I've got a good reason to be obsessed with butts! Your butt muscles are not only SUPER IMPORTANT for your performance as an athlete, but also your ability to function as a human. The buttocks, as we know them, are made up of three different glute muscles: gluteus maximus, gluteus minimus, and the gluteus medius. The glamorous glute max gets a lot of attention (and songs written about it), probably since it's the largest muscle in the entire body, but the glute med often sneaks under the radar -- and I'm here to change that.
Read MoreQuick Fix: Get a Pair of Weightlifting Shoes
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If you do not own a pair of weightlifting shoes, LISTEN UP—because this might just blow your mind. Training on a Volt program means that you will be performing squats (hell yes), Olympic lifts, and a downright plethora of multi-plane, free-weight movements. And believe it or not, standard running or basketball shoes are NOT optimal footwear for this type of training. Do you know what type of footwear IS optimal?
Read MoreFoam Rolling II: Slow Your Roll!
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You are hereby cordially invited to a party in your living room. Or gym. Or office. Or bathroom — hey, I won’t judge! This is a party built for two — you and your trusty foam roller — and THIS PARTY DON’T STOP.
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