Fitness and Movement, LLC


How to Become More Explosive

Are you an athlete looking to improve on-field performance? Become more explosive? Do you want to sprint faster, change directions quicker, jump higher/longer? ➡This post is for you! Become more explosive by honing in on one of the most important aspects of explosive movements: Rate of Force Development (RFD). Most sports[…]

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Should You Do Unilateral Training?

To answer this question, you need to determine your training goals. For individuals looking to improve their overall force production aka overall strength and power, research shows that unilateral exercises (ie. Bulgarian Split Squat, pistol squat, forward lunge etc.) may not be your best option. According to the National Strength[…]

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No time? Do HIIT!

HIIT, or High Intensity Interval Training, is a method of training that allows us to make the most out of the little time we may have to train. HIIT consists of quick, intense bursts of exercise (5 sec – 5 min) at a high percentage of our max heart rate[…]

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Training to failure – GOOD or BAD?

Here’s some evidence: A 2015 study compared elbow flexor muscle adaptation for three groups of male subjects over a 12-week training regimen. The group training variables were: 1) non-failure with rapid concentric and 2 sec eccentric tempo, 2) non-failure with rapid concentric and eccentric tempo, 3) failure with 2 second[…]

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Why HIGH Frequency Training is Beneficial!

⚠ Skill Improvement: 👌The more you practice a skill/movement, the more efficient you will be. Neuroplasticity, the ability of the nervous system to adapt and change, requires continued performance of a given skill over time (Kleim & Jones, 2008) ⚠ Training Volume: 👆While training a movement pattern/muscle group more times[…]

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