Sport Performance Training

Perimenopause brings real changes to muscle, bone, metabolism, and recovery—but decline is not inevitable. Research shows that well-designed strength training can preserve bone density, maintain muscle, regulate stress, and support energy and sleep. With the right load, recovery, and nutrition, women can feel strong, capable, and confident through midlife and beyond.

We all know that we should be doing warm-ups prior to training, but we don't always include everything necessary to prepare our bodies for the stress we're about to place on them. A proper warm-up not only increases body temperature, but it activates the muscles that will be used, moves them through a full range of motion, and gradually builds in intensity to prepare for the strength training portion of the session. A proper workout benefits us in several ways. It: Increases

The squat is an exercise that mimics many of the actions we make in daily life and in sport, making it one of the most functional exercises there is. Check out some of the benefits of a bunch of squat variations below: Back Squat - The most well-known of the squats. - Has more glute, hamstring, and lower back activation than most other variations. - Is used in competition. - Can be loaded heavier than other squat variations. Front Squat - Emphasizes quads and core. - Strength

“OH MY WORD! THERE ARE SO MANY DEADLIFT VARIATIONS! WHICH IS THE BEST?” Well, that depends on the motivation behind putting it in a program. Read below to see some of the basic benefits of several of the different deadlift variations. Conventional Deadlift Strengthens the glutes, hamstrings, and lower back. Used in competition. Sumo Deadlift: Easier for those with knee pain. The start position is easier to get into because it doesn’t require as much mobility as the convention

80% of sports-related ACL tears occur during pivoting maneuvers and jump landings (Giangarra et. al, 2017). This is often caused by biomechanical differences and movement compensations, such as greater forward movement of the tibia relative to the femur at the knee joint and dynamic knee valgus, that place high loads on the ACL. These differences and compensations can be the result of muscular imbalances in the hips and poor neuromuscular control during changes of direction r

If you are new to resistance training, you may have begun to notice training programs or social media posts referring to a 1RM or 1 rep max. This is because the weight used for a particular number of repetitions is generally based off of your 1RM. There are a couple ways to find 1RM. You can just do set after set of an exercise, resting 3 minutes in between sets, until you can only do 1 rep of that exercise OR you can calculate your estimated 1RM. Generally speaking, if I'm w