Likkity split: Understanding pace on the rower

Jake Blog, Training Tips

If you took off on a 5 km run, you wouldn’t sprint the first 400 meters, gas yourself and end up walking. You would probably strive to run at a reasonably consistent pace for 20- some-odd minutes. But when it comes to rowing, I constantly see people doing the equivalent of the above, because they have no clue how fast …

Training plateau?

Jake Blog, Training Tips

Feeling a plateau? Maybe you need some personalized direction in your training Client A: Who has been here for three months on a 1RM deadlift day: she steps up to the bar, looks a bit perturbed by the ‘heavy’ weight, shrugs and then proceeds to bend down and pick the bar up with easy-to-see speed and ease. Her reaction: “Holy …

Why do I need a professional coach?

Jake Blog, Training Tips

This time it’s going to be different, this time I’m going to workout every day, I’m going to stick to the program. This time it’s going to be different, I know it is. Sound familiar? How many times have you said that to yourself? Stop thinking you can do it on your own: Work with a professional coach, with someone …

Do Crossover bands really work?

Jake Blog, Training Tips

There is not a single person that we’ve introduced to crossover symmetry that hasn’t benefited from it, especially those with ongoing nagging shoulder issues and pain. Crossover Symmetry, in a nut shell, is a rotator cuff and scapular strengthening system using resistance bands and specific exercises to rehabilitate and prevent (prehab) shoulder injuries. Your shoulder, made up of the humerus, …

Fallen arches

Jake Blog, Training Tips

Do your Arches fall like the London bridge when you squat? If so, or you’re not sure read on…. Inexperienced coaches might blame the major muscles/ primary joints as the culprit for faulty movement patterns. But the problem may be lurking deeper below the surface, like a gator who is hungry for your squat gains. When we speak of arches, …

How much should I stretch?

Jake Blog, Health, Training Tips

I’ve heard tons of different arguments for and against stretching. When I was a wee lad learning to breakdance, I spent tons of time stretching, because it makes you more flexible. Duh right?!?! Recently I’ve heard some advice to the contrary though. Let’s dig a little deeper. “Should I stretch before the workout? After the workout? Both?”  “How long should …

Brace Yourself!

Jake Blog, Training Tips

The science, and art, of bracing! When it comes to weightlifting, one of the most critical errors we see on a regular basis is a lack of bracing in the set-up. Bracing is also called a Valsalva manuever by some of us nerdier weightlifters and coaches. You’ve probably heard coach Raf wax poetic about core control once or twice. This …