Blog – Naples Strength & Conditioning

WEIGHTLIFTING DO’S AND DON’TS

13690586_1297799013571591_8581861303124125529_n

It’s no secret that accidents happen from time to time when weightlifting. Someone is trying to move heavy iron and, unfortunately, at times little things can go wrong. My goal is to minimize silly errors seen in our classes by addressing some super basic, but at times overlooked, rules when weightlifting.

Using Clips

Clips are there for your safety people! Use them! The last thing you need to worry about while going for a clean and jerk is whether or not the plates are going to stay on your barbell. It can be a serious danger to you as well as your fellow lifters if your barbell isn’t contained, so be smart and clip up!

Don’t Clip Your Bench Press

This is the only lift that I would recommend NOT using clips for. Here is an example as to why this would be. So, let’s say you are going for a one rep max bench and your spotter is having a hard time assisting you out of the bottom of that failed press. If your bar is clipped up you might become a pancake under that barbell, helpless and without an escape route. Now, if your bar DIDN’T have clips, you could slightly tilt your barbell to one side allowing the plates to fall to the floor thus releasing you from captivity.

Unloading Your Bar from a Rack

It is so important to unload your barbell with caution! Now this one is not necessarily a problem for a lighter barbell but most definitely is a problem if you are trying to unload heavy loads. People will make the mistake of unloading one side of their barbell completely and leaving the other side fully loaded. As I said before, this isn’t a problem at a lighter weight, #95 for example, but is a huge safety issue at #255. If you unload one side of your barbell and keep heavy weights on the other side you are creating a very dangerous situation. The barbell could potentially fall towards the loaded side and depending on how much momentum that barbell gets it would be a super unfortunate situation if anyone was standing near! Keep in mind the strong pull of gravity and unload your barbell with care! Read More…

5 Simple Ways Mentally Strong People Deal With Stress

13603317_1272111856140307_2729092782087401152_o

Stress is something that everyone feels, regardless of who you are. It is a natural part of being human.

The unfortunate part is that if you let your stress get out of hand and let it dominate your life, you’re likely to suffer from a slew of negative health effects, like high blood pressure, and more serious conditions like depression, anxiety disorder, and substance abuse.

Don’t let your stress lead you down a destructive path. Use these five tips from the mentally strong to overcome your stress:

Acknowledge that stressful things will always happen

Even the best laid plans of mice and men often go askew, as Robert Burns would say. Meaning, you can plan all you want, but at the end of the day, sometimes life throws you a curveball the likes of which you’ve never seen. Know that you can handle anything that comes your way; see stressful situations as opportunities to overcome adversity. Read More…

The intent of a dynamic warm up

13730942_1286483794703113_780629862734269146_o

I get many questions from clients asking why I prefer not to perform static stretches and foam rolling prior to their training sessions and my answer is always the same: because I do not want to relax the musculature. Rather, I want to activate musculature and get the body primed for diverse movement patterns. Two of the major goals of a warm up should be to increase core body temperature and tissue blood flow, and to stimulate joint lubrication.

I often assign what I call the “Dirty Thirty” to my clients. They know all too well what this is and are now well trained to perform this task prior to the beginning of our session. It is simply 30 calories on the assault bike where the first fifteen calories are performed at moderate intensity and the second fifteen are performed at a slightly higher intensity. By the time they are done with their “Dirty Thirty,” they have broken a sweat, they have increased blood flow, and they have some joint lubrication.

By moving specific tissues and joints in the body, they become lubricated in what we call synovial fluid. This helps to enhance fluidity in movement and minimize stiffness. I have a silly analogy for you guys. For the sake of this analogy I want you all to think about frozen chicken for a second. When you first take it out of the freezer, it is very stiff and not very pliable. If you immediately strive to move the pieces, you risk ripping apart the chicken and making a mess, or worse injuring yourself. However, if you thaw the chicken by placing it in some hot water, the chicken has a little bit of lubrication and moves a bit easier. Read More…