fitness

Internal Program Review: Enhancing Power Transfer in a Collegiate Golfer

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Tiger Woods reportedly has a bench press 1RM of somewhere around 300 lbs. (up to 350 lbs. by some estimates) and evidently Rory McIlroy is a known gym rat. Regardless of these reports, the facts are in regarding the the efficacy of strength training in pursuit of a better golf game–strength training works.

Strength Training for Golfers.jpegLike most groups of athletes, golfers do however need to realize that their sport doesn’t require ‘sport-specific’ training in the weight room as much as it requires ‘individual specific’ training. This fact should be painfully obvious when you realize that both Tiger Woods and John Daly occupy nearly the same space. In all, golfers should aim for more dynamic thoracic spine arthrokinematics, enhanced power development at the hip, and increased power transfer through the trunk. These performance goals may seem self-evident, but are common amongst most athletic domains, not just golf.

Because of these commonalities with any other sporting domain, what we’re looking to do is enhance the overall athletic capacities of our golfer, while allowing sport-specific training to be done on the driving range, putting green, etc… The biggest differences in training won’t come from the fact that an individual is looking to pursue one sport, but from their individual training history, injury history, and assessment outcomes (including limb length, muscle imbalances, and spinal abnormalities).

Below are some segments from a Day 1 of a program I’ve designed for a collegiate golfer. Ultimately this is a great example of what we’re trying to do to maximize overall athleticism while working specifically on developing power, power transfer, and thoracic spine mobility. Even without having placed this athlete in front of a high-speed camera, I can guarantee we’ve improved the maximal output of this athlete’s drive in the short time he’s been working with us.

1. Overhead Pressing Facilitates A Better Golf Swing

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This is a perfect example of something we pride ourselves on at Ruthless Performance,  which is incorporating something that seems as though its has no bearing on the sport-specific demands of a particular sport/athlete, but is actually extraordinarily utilitarian.

In the case of our Day 1 with this athlete, our ‘A1’ is a Half-Kneeling Fat Gripz Dumbbell Overhead Press. This is a long name, but is only so because we have this athlete on a very specific overhead press. The active Half-Kneeling position is useful for inhibiting the rectus femoris. This facilitates more glute activation in later sets, separates the hips, and minimizes any kind of momentum.

In the case of a golfer one of our goals is indeed power transfer, but in the case of this, we’re trying to minimize momentum from the lower body as a means of fostering recruitment of the musculature of the upper back. By strengthening the upper back, we’re also enhancing the ability of the scapulae to move with more precision and force around the thoracic spine–this is step 1 of ensuring a better golf swing, from a kinesiological perspective.

 

2. Heavy Carries Promote Rotator Cuff Stability

Loaded carries should be a mainstay of most strength & conditioning programs. In this case we’ve chosen the classic farmer’s carry for a few reasons. Chiefly because of the athlete’s limited overhead range of motion.

Overhead ROM can be limited for a handful of reasons, in many cases it can be chronically tight lats and pecs. Here, however, the cause seems to stem from limitation to the thoracic spine. Since we already have the athlete completing an overhead exercise in his ‘A’ sets, I did not think it was wise to double down with overhead work on his primary AND secondary sets.

Strength Training for Golfers 2

I chose to add the overhead work as his ‘A1’ because getting in this position more comfortably is one of our top priorities. The ‘B1’ actually helps us in this regard by causing some very serious cuff activation that we’ll utilize later in the workout. Even though the farmers carry can internally rotate the shoulders, we can mitigate this with cueing and frequent correction.

As it relates to golf, we’re focusing on the cuff because of its interplay with the spine. A weak rotator cuff is a potential site for energy loss in the swing and needs to be addressed accordingly.

 

3. Conditioning Can Reinforce Main Program Objectives

If there’s anywhere we come dangerously close to what would be traditionally viewed aJosh Zelinsky - IPRs ‘sport-specific’, it’s here. These two exercises were combined as a finisher for the general purpose of cardiorespiratory endurance (this is strength and conditioning, after all…). But these two exercises are pretty well suited for building a better golfer as the rotary component of the Rotational Overhead Med Ball Slam helps facilitate power transfer outside of the sagittal plane while the Low Handle Prowler Push yields glute development.

I’ll be using exercise pairing with more frequency moving forward. The Rotational Overhead Med Ball Slams provide movement at the shoulder with a semi-rigid trunk and unloaded hip hinge action. The prowler keeps those arms stationary while loading the legs in a range of motion where they are otherwise understimulated.

Many rightfully view balance in terms of anterior-posterior, but rarely do people realize that balance of stimulation within a joint’s potential range of motion is an important form of balance as well. The deep hip musculature in particular is rarely stimulated sufficiently at these end ranges. Part of the reason why the low-handle is so strenuous is why it is so effective; the low-handle more fully stimulates the hips. And in a sport like golf, maximizing action at the hips is of utmost importance.

 

Wrap-Up

Training for golf has some unusual demands as many of its participants are white-collar desk jockeys.  This fact, mixed with the vast requirements of the spine, shoulders, and hips call for tremendous amounts of work in the gym that most of these athletes are not getting. Time in the gym for golfers should rely on enhancing thoracic spine mobility in the transverse plane, enhancing glute recruitment, and strengthening the shoulders.

Golfing more is obviously the best way to get better at golfing, but even practice has its limitations; once you’ve honed in on your swing, the only other means of getting better is adding more force.

Thoughts on Strength & Conditioning for Paddleboarders

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Given that Ruthless Performance is based out of a land-locked state, the paddleboarding or surfing communities are not populations which we traditionally cater to, but given my own predisposition to the sport (surf when I’m on the west coast, paddleboard on the east…), I’ve spent some time thinking about the demands of paddleboarding, as well as what it takes for me to make sure that I’m most prepped for when the opportunity to take a road trip with the board arises.

IMG_5399Paddleboarding itself is a workout and can be easily classed as its own sport, so with this in mind, most of the strength & conditioning exercises and techniques I’ll employ to maximize performance on the board are done to stimulate some of the neglected or underused movement patterns, muscles, and skills while alleviating some of the overuse that can develop over long days on the board.

Consider the following points to help develop your skills on the board no matter how far away you are from your favorite spot…

 

1. Glute Development Still Reigns Supreme

The glutes are the powerhouse of the body and are pretty heavily correlated to peak IMG_0002athletic function (regardless of domain). Even in the case of paddleboarding, where you are more stationary and have less force input/output demands than some other sports, you still need the glutes for a handful of reasons.

Glutes work in synchrony with the lats (most notably through the lumbodorsal fascia) to assist in each stroke of the paddle. Weak glutes in paddleboarding can also cause severe long-term back pain. Because the standing position on a paddleboard relies on a hinged hip, the inability to maintain tension over time throughout the glutes causes unnecessary tightness in the low back.

Consider including box squats, 180 hip extensions, side-lying clams, lateral band walks, deadlifts, and glute bridges/ thrusts to maximize development of all three glute muscles (max, min, med).

 

2. Don’t Fall Into Sport-Specific Traps

IMG_5377It’s easy to see how an athlete would want to utilize his/her time in the gym replicating paddle after paddle, pop-up after pop-up, but this is not an efficient use of time. Keep the paddleboarding-specificity in the water. When strength training for the sport, you should want to engage in what we call ‘anti-specific training’, which mostly just means engaging in exercises, drills, and positions that bring about a more neutral posture while maximizing power and force development that you couldn’t otherwise get while on the board.

Many paddleboarders will align themselves with the ski erg for their energy system training because it most closely replicates their sport. I’m highly averse to the ski erg to begin with, then putting a population whose entire sport exists in a state of flexion onto this machine is a recipe for overuse injuries in the shoulder (and elbow for that matter), slipped discs in the lumbar spine, and hindered transverse plane arthrokinematics.

 

3. The Value of Unilateral Work Can Not Be Overstated

There aren’t very many sports or events that exist on such an unstable surface, so maximizing strength and stability at contact points is paramount. Then, take a guy who boarders on flatfooted like me and put him on a paddleboard for a few hours and his/her ankles will be smoked. Strengthening the feet with various unilateral drills will help extend a paddleboarders’ time on the board each day.

Most exercises that can be done on two feet can be done on one. In fact, performing IMG_4713some of the aforementioned glute exercises on a single-leg is a great way to maximize time in the gym. Some of my favorite unilateral exercises are Unilateral Cable Deadlifts (can be done with barbell, dumbbells, kettlebells…), contralateral push press, contralateral low cable row, pistol squat, Chaos Rear-Foot Elevated Split Squat.

This shouldn’t be misconstrued as instability work on a BOSU ball. The goal of the exercise isn’t to make balancing harder, but rather to make balancing easier over time. This can not be achieved on something like a BOSU ball / instability trainer.

 

 

Overall this has barely scratched the surface of strength training for paddleboarders. These are just some quick thoughts I’ve had on this topic, mostly as it has related to my own development as a paddleboarder, but from the perspective of a scientific and methodological practice and training environment.

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Are you a paddleboarder interested in starting a workout program to maximize your skills on a board? Reach out to me at John@RuthlessPerformance.com to get started today.

Ruthless Performer Q&A – Elite Sports Nutrition with Jesse Rodriguez R.D.

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Today’s Q&A guest is our own sports nutritionist Jesse Rodriguez. Jesse has his own prolific history as a national-level swimmer for El Salvador and here in the United States competing in college and post-graduate for the University of Southern California. This all makes Jesse a world-class resource as not many people have competed at this level at any sport. With this background, plus his vast time spent in academia studying nutrition, interning with top sports teams, and the clinical work necessary for his Registered Dietitian status, we’re glad to have him on-board.

1. There are lots of people working with nutrition in some capacity, what sets you apart?

Firstly, I’m a licensed registered dietitian which means I went though extensive schooling and professional training. Secondly, I was an athlete for the majority of my life and I began studying/applying nutrition since I was 16. Lastly, I continue to read and study a lot! Mostly on clinical, biochemistry and sports nutrition research articles. Overall, I’ve been in this game for a long time and still aiming to be well-rounded in all elements of nutrition. (Editor’s Note: You read more about the difference between a Nutritionist and a Registered Dietitian here) 

2. Given your personal and prolific history as a swimmer, you’re uniquely qualified to critique high-level sports nutrition, particularly in swimming. What are athletes doing right with their diet? What are they doing wrong?

Nutrition in sports has gained more popularity over the years and many athletes found the benefits of fueling appropriately. I’ve noticed that more athletes know about nutrient timing, and the importance of including carbs as fuel and protein for recovery. I think that many athletes know how to fuel around training times but during other times (i.e. dinner at home or restaurant), they tend to lack in nutritional knowledge. A lot of athletes still eat junk food throughout the day, maybe because they feel they can get away with it or something, but that’s our job as sports dietitians to correct. Additionally, building the appropriate plate according to their goals (i.e. body composition, better recovery) seems to be a problem along with maintaining hydration. Here’s an article I’ve written on RuthlessPerformance.com on this is. 

3. Supplement must-do’s… What supplements (if any) are generally worth taking? What supplements are a scam?

Supplements for athletes typically aren’t necessary since athletes are eating more than the general population but it all depends on the athlete. Supplements would be necessary if an athlete is deficient in a nutrient like Iron or Vitamin D. Athletes following special diets like the vegan diet may need to supplement as well. As far as supplements for performance, the most studied and useful would be: Caffeine, Creatine, Beta-Alanine, Nitrates, and Sodium Bicarbonate (baking soda). It’s hard to say which supplements are a scam because they’re so many in the market and it can vary due to individual responses to them. With that being said, it’s important to make sure if you’re going to take supplements, that they’re 3rd party certified by organizations like the NSF.

4. You’ve gone pretty far in your journey through academia… With the emphasis of studies, objectivity, and research in academia there is still surprisingly lots of room for subjectivity and interpretations of results and outcomes. What are your thoughts on this? What can be done to fix or improve nutrition science?

Correct, I think there is always room for development in the field so it’s my job to follow along and stay up to date with the latest research. This for me is actually fun because I enjoy reading research papers and learning to new things. The science of nutrition can be very complex and as of now, I don’t have any solutions. I think that the correct messages (evidence-based results) need to be sent out to the general public so myths can be debunked. It’s more about nutrition education than anything at the moment.

5. From a more general standpoint, the headlines regarding nutrition are changing on a damn near daily basis. What elements of sports nutrition do you think are firmly established? What rules of nutrition have outlasted the scandalous and salacious headlines?

Hydration, nutrient timing, and recovery nutrition seems to be the foundation. There will always be a new thing that comes out, but those three are firmly established. Individualized nutrition is fundamental in sports nutrition and I think that will outlast any headline or diet (i.e keto diet, intermittent fasting, etc). I also think that sticking to the basics, such as nutrition from food rather than living off smoothies and supplements for example, will always have the edge. Of course, going back to supplements, this will depend on the individual’s status.

6. Where does sports nutrition go from here? What do you think we’ll be seeing in the coming years regarding nutrition? Gut health seems to be a hot topic as of late, what are your opinions on this? What should nutrition scientists place more emphasis on?

The basics of sports nutrition will remain the same and to be honest, I don’t see anything revolutionary coming soon. However, they’re new things coming along such as nutrigenomics and the importance of gut health, antioxidants, and periodizing nutrition which looks promising. Gut health has been popular lately and for good reason.  Because of the gut and brain connection, I feel it’s important to treat your gut right just like most want to treat their blood sugar levels right. I think emphasis should be placed on education and sending the correct messages to athletes and the public. Researchers are doing a great job in nutritional science but there hasn’t been anything lately that can change the whole world of nutrition and its effect on humanity. If we can do this, that will be the next revolutionary thing.

 

**Editor’s Note: Jesse will also be featured on ‘Healthy Habits with Dr. T’ on Wednesday, Oct. 17th at 7:00 PM EST, we’ll post all of the details for event pre-registration and where to view it on our Twitter and Instagram.**

 

Want to learn more about Jesse or our various nutritional programs and consultations? Fill out the form below to get started!

 

Featured Fitness Content: Volume 48

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Does Shaving Improve Swimming Performance? By Allan Phillips via Swimming Science

 

Weight Loss, Nutrition, and General Health

The 12 Most Effective Ways to Spark the Recovery Process By John Rusin

Are Nightshade Vegetables Bad for You? An Evidence-Based Look By Kimberly Yawitz via Diet vs. Disease

How Much Fish Oil Is Too Much? Via Strength Sensei

Carrageenan: Friend or Foe? By Nicole Spear via Strength Sensei

 

Strength Training, Powerlifting, and Bodybuilding

Breaking Down the Depth Jump By Nancy Newell

7 Exercises Lost to the ’80s By Skip Hill via EliteFTS

Everything Lateral Lunges By Erica Suter

 

Motivation, Business, and Success

A Quick and Dirty System for Goal Setting: A Done-For-You 60 Minute Workshop To Live An Intentional Life By Michael Keeler via Business for Unicorns

 

Physical Therapy, Alignment, and Injury Prevention

Posture By Vern Gambetta via HMMR Media

 

Research

Hyperoxia Improves Swimming Performance By G John Mullen via Swimming Science

 

Ruthless Performance Coaches’ Content

Ruthless Performance Guide to Mineral Supplementation By Jesse Rodriguez via Ruthless Performance

Internal Program Review: Collegiate Swimmer Off-Season Strength & Conditioning Program – Day 1 By John Matulevich via Ruthless Performance

Ruthless Performance Guide to Mineral Supplementation

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Previously, we talked about the importance and effect of vitamins in performance. We now move on to minerals. Fundamentally, minerals are broken into different categories based on their function; Major, Trace and Ultra-trace minerals. Despite the fact that minerals only contribute only about ~4% of total body weight, their functions are vital for cellular activity, energy metabolism, osmotic properties of body fluids and contribution to teeth and bones.

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This mineral supplement is a Ruthless Performance favorite and available for sale at Healthy Habits Natural Market in Orwigsburg, PA.

The major minerals include calcium, phosphorus, magnesium, potassium, sodium and chloride. Major minerals are found in greater amounts in the body requiring ~100mg/day by adults. Moreover, sodium, chloride, and potassium are the minerals that regulate electrolyte balance.

Trace minerals are called trace because they needed by small amounts in the body, less than 100mg/day. In addition, if amounts required are less than 1mg/day, they are called Ultra-trace minerals. Trace minerals include Iron, Zinc, Copper, Fluoride, and Manganese while Ultra-trace minerals include Selenium, Iodine, Molybdenum and Chromium.

*Note other Trace and Ultra-trace minerals will not be discussed because not much is known about the need for them by the body.

Discussed will be the most common minerals utilized in athletic performance. Minerals in the body act as cofactors which are need during metabolism and for other bodily functions such transport of molecules. Some minerals are useful during performance while the rest are needed for overall health, but make no mistake, their role in the body is crucial for all of us. The chart below outlines common minerals used for performance, and its major function, role, etc.

Mineral Chart

 

In summary, chromium and zinc are the two most important minerals in glucose metabolism therefore making these minerals essential in our diets, especially in athletes. Magnesium is of importance because of its function in protein and fatty acid synthesis and 300 other enzymatic reactions. However, too much intake of magnesium will decrease absorption of phosphorus, an essential mineral. The electrolytes are obviously crucial in athletic performance so adequate amounts must be consumed pre, during, and post-workouts. If you’re eating a well-balanced diet, then mineral supplementation may not be necessary but a waste of money. For example, like mentioned above, if you supplement with magnesium in large doses (>600mg) then absorption of phosphorus declines about 50%. Furthermore, your body may not absorb all the mineral content so it’s just gets urinated along with your money. Another example would be too much Zinc causing a deficiency in copper or iron, both important for our health. Eat a well-balanced diet and keep training hard.

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Gropper S. Sareen, Smith L. Jack, Carr P. Timothy. Advanced Nutrition and Human Metabolism. 7th Edition. 2016

 

By Jesse Rodriguez

Jesse’s focus and emphasis is on Sports Nutrition. He holds a bachelor’s degree in Nutritional Science with the addition of a CSCS certification from the NSCA. Jesse swam for the El Salvador National Team and competed at the international level. Jesse has worked at USC with the Strength and Conditioning program and UCLA as the lead intern for Sports Nutrition. He is currently a dietetic intern to complete requirements for the Registered Dietitian exam and obtain his professional license. During his free time, Jesse continues to strength train, Olympic lift, and stay up-to-date on the latest nutrition trends. Lastly, Jesse is a member of the Academy of Nutrition & Dietetics, National Strength and Conditioning Association, and Collegiate & Professional Sports Dietitians Association.

 

Featured Fitness Content: Volume 47

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View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Use Olympic Weightlifting To Transform Strength Into Speed By Antonio Squillante via Breaking Muscle

Softball: 3 Things You Didn’t Know That Will Upgrade Your Warm-Ups By Nancy Newell

 

Weight Loss, Nutrition, and General Health

10 Proven Benefits of Green Tea  By Kris Gunnars via H

Brian St. Pierre on the Fundamentals of High-Performance Nutrition With Brian St. Pierre via Mike Robertson

Reversing the Low-Testosterone Lifestyle with Training & Nutrition By Mike Gorski via John Rusin

 

Strength Training, Powerlifting, and Bodybuilding

Bench Press Mobility By Zach Long

How To Weight The Foot During Deadlifts  By Harold Gibbons

 

Motivation, Business, and Success

How to Define Your Company’s Values and Make Them Stick By Michael Keeler

5 Reasons Why You Should Man Up and Start Taking Cold Showers By Ollie Coombes via Addicted 2 Success

 

Physical Therapy, Alignment, and Injury Prevention

Swimming Recovery: Why Aren’t You Foam Rolling? By G John Mullen via Swimming Science

 

Research

Histamine Intolerance: Everything You Need To Know Explained in Plain English By Joe Leech

 

Ruthless Performance Coaches’ Content

Adaptogens and Mushroom Supplementation for Wellness and Immune System Function By Jesse Rodriguez

Recipe: Mushroom Risotto By Jesse Rodriguez

Featured Fitness Content: Volume 46

Posted on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

138 | Dane Miller | Country Boys Can Survive Hosted by Zach Even Esh

Everything You Need To Know To Write Incredible Programs By Nancy Newell

Assess And Correct Leg Dominance  By Jennifer Pilotti via Breaking Muscle

Should Your Personal Trainer Be Licensed? By Jeremy Lau via Halevy Life

 

Weight Loss, Nutrition, and General Health

Himalayan Salt Lamps: Benefits and Myths By Helen West via Healthline

If it Fits With Your Micros: The Overlooked Key to Sports Performance By Zach Long

Restore Your Breathing and Improve Your Conditioning – Part 2 By Jim Smith

 

Strength Training, Powerlifting, and Bodybuilding

5 Advanced Squat Variations You Haven’t Tried By Meghan Callaway via Girls Gone Strong

Will Cardio Give Your Weight Training An Advantage?  By Dean Somerset

The Best Exercises You’re Not Doing for Shoulders – Cross Cable Flyes with “Y” Press  By Jim Smith

 

Motivation, Business, and Success

Freedom, fairness and equality By Seth Godin

The Salt Shaker Theory: 3 Principles of Effective Management By Mark Fisher via Business for Unicorns

 How to Set Boundaries with Clients By Michael Keeler via Business for Unicorns

 

Physical Therapy, Alignment, and Injury Prevention

How to Fix Rounded Shoulders  By Annette Verpillot via Strength Sensei

The Science Behind Cryotherapy, Ice Baths, Fat-Loss and Recovery  By Kevin Masson via John Rusin

 

Research

The No Barbell Experiment On Squat And Deadlift And Hip Thrust Strength: The Results  By Bret Contreras

 

Ruthless Performance Coaches’ Content

Lecture Takeaways: Ruthless Performance Methods & Practices for Peak Athletic Function By John Matulevich

 

Lecture Takeaways: Ruthless Performance Methods & Practices for Peak Athletic Function

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Its easy to imagine how a lecture scheduled for 30 minutes, on a topic as encompassing as optimizing performance, could end up being an hour and 6-minute open-ended discussion. This is precisely what happened this past week at Bloomsburg University during our guest presentation on how Ruthless Performance trains individuals to achieve high performance.

The content of this lecture ranged from specific exercises to an exploration of the Central Nervous System; similarly, questions ranged from the efficacy of BCAA’s to proper running gait—all of which led to an extremely informative and productive talk, filled with content and subsequent questions.

Below is a summary of some of the most important takeaways from this lecture. Remember, human performance is a broad topic, but the information below meets some objective criteria for significance within the theories and practices we endorse at Ruthless Performance.

 

First, a Definition of Terms

Because there is not one set definition of ‘high performance’ across sports and fitness endeavors, let’s assume the definition is as follows: high performance is the ability to perform within the top 10% of your own ability within any fitness doctrine.

For a 5K runner, this means being able to run a 5K within a margin of 10% of your best time at your current state of training. Similarly, for a weightlifter, this means being able to Clean & Jerk or Snatch within 10% of your current capacity for a 1RM. This is not to dismiss linear periodization (though Ruthless Performance typically does shy away from this style) nor is this a sleight on tapering for a significant bout or competition.

During a high-mileage segment of a marathon runner’s training regimen, she may be outside of this 10% margin from a previous race or time. The 10% margin of performance as defined here is referring to a precise training state. In the case of the marathon runner, her ability to complete a half-marathon trial within 10% of her previous season’s high-mileage training cycle is what we are referring to. The closer the training variables are, the more applicable this rule becomes.

 

The Motivational Training Montage is Just the Icing on the Cake

The significance of training to perform is predicated on fundamental health and wellness practices. A 6-hour a day training program would get world-class athletes no where were it not for a broad base of fundamental behaviors.Basics of Health & Function

These behaviors are known universally at some intuitive level, but not always acted upon. What could be viewed as boring and frivolous can make the difference between 6 more weeks of training and 6 weeks of sitting out with the flu while your competition trains because you didn’t get a flu vaccination from your primary care provider.

A similar situation could be ignoring the necessity for injury care work and corrective exercise during the early onset stages of shoulder pain or movement dysfunction as presented in a movement screen. The examples here are limitless, suffice it to say that all of the traditional variables of wellness like sleep quality, nutrition, lifestyle stress, and on, are all predecessors to your ability to train and compete within our newly defined parameters of ‘high performance’.

 

More to Come…

This just grazes the surface of the lecture but provides valuable insights into some fundamentals of high performance. First, high performance must be defined; when a term is open-ended, its implications are only speculative and unattainable. Second, high performance is the sum of the boring but necessary components of life that makes an athlete healthy enough to train and compete within their specific doctrine.

As we continue to review the Ruthless Performance Methods & Practices for Peak Athletic Function lecture, we’ll cover nutrition for high performance, ‘anti-specificity training’, universally essential exercises, and the role of the central nervous system in high performance.

Have a question on this topic or want to train with Ruthless Performance? Contact us via email at info@RuthlessPerformance.com, RuthlessPerformance.com/contact, and be sure to follow us on social media at @RuthlessPerform on Twitter and Instagram.

Featured Fitness Content: Volume 45

Posted on Updated on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

GGS Spotlight: Kim Lloyd via Girls Gone Strong

Often Overlooked Elements to Success in Personal Training By Dean Somerset

What Assessments Work Best?  By Dean Somerset via Mike Robertson

 

Weight Loss, Nutrition, and General Health

If Your Gym Membership Costs More Than Your Mortgage, You Don’t Care About Your Health, and Neither Do They By Lee Boyce

Top 10 Evidence-Based Health Benefits of Coconut Oil via Healthline

Glutamine: Benefits, Uses and Side Effects  By Grant Tinsley via Healthline

Aging Is B.S. – The Myth Of Missed Opportunities By Amanda Allen via Breaking Muscle

 

Strength Training, Powerlifting, and Bodybuilding

WHY You MUST Be Able To Figure Things Out On Your OWN By Zach Even Esh

Mass That Works – Build Some Functional Hypertrophy By Charles Poliquin

Push Press Technique – Insights Into Athletic Ability By Zach Long

 

Motivation, Business, and Success

The four elements of entrepreneurship By Seth Godin

 

Physical Therapy, Alignment, and Injury Prevention

Movement Variability versus Joint Centration By Charlie Weingroff

3 Things Causing Your Swimming Shoulder Pain By Erin Cameron via COR

How to Stop “Text Neck” from Killing You By Bo Babenko via Halevy Life

 

Ruthless Performance Coaches’ Content

Flexion vs. Extension Intolerant Back Pain By John Matulevich

 

Featured Fitness Content: Volume 44

Posted on

View the last edition of ‘Featured Fitness Content’ here.

Personal Training, Coaching, and Strength & Conditioning

Performance Programming Principles: Installment 2  By Eric Cressey

The 3 Main Goals of an Assessment By Dean Somerset

Step-by-Step Glute Training By Mike Robertson

 

Weight Loss, Nutrition, and General Health

Why You Might Not Need to Learn More About Nutrition By Mike Roussell

Carbohydrates – My Take on Carbs By Charles Poliquin

The Greatest Public Health Mistake of the 20th Century By Joseph Mercola

Honey Lemon Water: An Effective Remedy or Urban Myth? By Jillian Kubala via Health Line

7 Science-Based Health Benefits of Selenium By Jillian Kubala via Health Line

 

Strength Training, Powerlifting, and Bodybuilding

Are You Making These Strength Training Mistakes By G John Mullen via COR

Complete Core Questions By Michael Boyle

Get Tough: A Beginner’s Guide To Impact Training By Walter Dorey via Breaking Muscle

 

Motivation, Business, and Success

The Power of Accepting Personal Responsibility By Jen Comas via Girls Gone Strong

Truth: Half of What We Call ‘Fitness’ Isn’t Fitness at All By Lee Boyce

Before you design a chart or infographic By Seth Godin

Don’t create new content. Repurpose content. By Sol Orwell

 

Physical Therapy, Alignment, and Injury Prevention

[VIDEO] Recent Training and Evaluation Insights By Charlie Weingroff

Research

Science Is Self-Correcting – The Case Of The Hip Thrust And Its Effects On Speed By Bret Contreras