Athletes: 9 Tips To Improve Your Sports Performance

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Athletes: 9 Tips To Improve Your Sports Performance

Athletes: 9 Tips To Improve Your Sports Performance

Obtaining elite levels of sports performance are dictated by your skill in your sport.

BUT you can improve your physical performance, you’re in control of that.

If you’re lacking in strength, speed, power etc you can make some changes.

Heres the list:

1. Drop non-functional mass (fat)

2. Follow a structured and progressive strength & conditioning program all year round

3. Focus just as hard on your recovery as you do your training

4. Get a coach for your physical development and your skill development

5. Monitor your training loads and don’t get suckered into too much volume during season

6. Follow a structured dynamic warm-up protocol focusing on ankle, hip, shoulder mobilisation + activation exercises

7. Don’t take advice from too many sources #confusion

8. Practice daily gratitude, affirmations and positive self talk about your performance

9. Train at Helix Gym/Athletic

#derstarke

Power Player

A: Broad Jump 3x3

B: Bounding 3x20m

C1: Trap Bar 3x2

C2: Depth Jump 3x2

D: RDL 3x5

E: Front Foot Elevated Split Squat 3x8

F: Palloff Press 3x10

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Why You’re Not Motivated

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Why You’re Not Motivated

Why You’re Not Motivated

Ahhhh motivation, that mythical thing that makes everything easier.

Why can’t I just turn it on?

You can, the stars don’t have to align.

You need to find your deeper WHY on what it means to you to actually obtain your desired outcome.

The truth is not everyone is motivated all the time.

You still need to show up and put the work in.

People always say to me: “Im just not motivated to go to the gym”

Newsflash… very few people are.

The difference between those who get results and those that don’t is showing up.

Ill be honest with you, some days I really can’t be fucked training.

But I still do, why? Because you always feel better after a session, no matter how can’t be fucked you are.

I train 5-6 days a week and usually 1-3 of those I could be doing a million other things in its place.

But the pro’s of training outweigh the cons.

If you’re struggling for motivation ask yourself the why behind the goal.

Example:

40 year old middle aged male who is overweight

Goal: I want to lose 10kg

Why?

So women find me more attractive

Why?

Because I haven’t had a gf in 9 years

Why?

Because im lonely

Why?

Because I don’t want to be alone forever.

This is a wild example but you can see the path I’m going down here.

You can play this out with your goal, keep asking yourself why until you hit the real deep shit.

Discover your deep WHY and you’ll find your HOW.

#derstarke

A: Back Squat 8x3 4/4/X/1 RAMP

B: GHR 5x8

C1: Front Foot Elevated Split Squat 3x8

C2: SL DB RDL 3x8

D1: Palloff Press 3x10

D2: Hanging Knee Raises 3x10

E: Accumulate 100cals on rower

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Why You Need To Eat More, Not Less

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Why You Need To Eat More, Not Less

Why You Need To Eat More, Not Less

When you’re undereating for extended periods of time, bad things happen to your body.

Your mood decreases

Your metabolism slows down

You have less energy

You find it hard to make progress in the gym

You can’t build muscle

When a new member comes into Helix, we sit down and talk through whats going on with their nutrition.

Usually 2 situations happen:

1. They completely blow it with food and eat the world.

2. They starve themselves and wonder why they’re body is shutting down.

Knowing how much you’re consuming is KEY to getting results.

Unless you’ve got a structured plan/goal for dropping fat you should be eating to your maintenance calories or slightly higher to adjust for exercise.

You track your consumption with a calorie tracking app like MyFitnessPal.

I know what you’re thinking and YES, I’ve heard it all before:

“I hate counting calories”

“I don’t have time”

“Its boring to count calories”

Followed by more excuses.

If you don’t know how much you’re eating, how will you ever get results?

By the way, if you’ve got time to check Instagram you’ve got time to track your food consumption.

You’re an adult, you know how to get results.

Know what you’re putting into your body and train with a plan.

Excuse don’t get results.

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The Squat

With many variations of the squat there is one to fit everyone program! Here we see coach @masterstrength_ performing box squats with a safety bar. The safety bar is a great tool for those who struggle with shoulder mobility or are recovering from shoulders injuries which may limit ROM.
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Benefits of the safety bar:
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✅Improves technique
✅Less stress through the shoulders
✅Transferable to others lifts
✅Safe & Comfortable
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If you’re an athlete looking to take your performance to the next level, DM or email to see how we can help!
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Coach @camgalati
 

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Why Use Chains?

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Why Use Chains?

Why Use Chains?

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✅ Good way to learn to explode the bar on the concentric

✅ As you raise the bar up, the chain weight increases making the load heavier

✅ They alter the strength curve, typically the weight is hardest in the bottom position and gets easier at you raise

✅ They greatly reduce the natural acceleration that occurs as you raise

✅ They’re also known as accomodating resistance

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The key is to know: when/why/how to use chains at the right time and who its applicable for.

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Odds are you probably don’t need them right now in your development

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Coach @masterstrength_

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Is Your Flexibility Letting You Down?

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Is Your Flexibility Letting You Down?

Is Your Flexibility Letting You Down?

 

Let me start by saying, I know the feeling.

 

Being so tight that tying your shoe laces is a battle.

 

Sitting crosslegged genuinely feels like you’re becoming a human pretzel.

 

Or that seeing people squat ass to grass gives you that “What the fuck moment” in your head.

 

Let me assure you that those feelings can subside over time, but only if you take action on them.

 

If you resonate with the top two points Im making, chances are flexibility is an issue for you.

 

Why improving flexibility and mobility is important for you:

 

  • It reduces pain and soreness
  • It improves your posture
  • It makes you feel good
  • It allows you to perform at a higher level.

 

It might be disappointing to hear that improving flexibility isn’t a quick fix.

 

Its occurred from years and possibly decades of not taking care of your body correctly.

 

That can be hard to hear, I know… I was in the same boat.

 

A few stretches once off isn’t going to do much.

 

For me, Yoga seems a good option because its forced stretching that you can’t escape from.

 

Its not like you’re going to get up 10mins and say “I’m bored Im out”.

 

Trust me, I’ve felt like that in numerous classes.

 

I solely do yoga for that reason, it forces me to stretch and I can’t get away from it.

 

Heres a few strategies to improve your flexibility:

 

  1. Commit to a min of 10min of stretching per day

 

The reason I only prescribe 10 mins is simple, once you’ve started something you’re more likely to keep going. If I tell you to do 90 min of stretching each day the most likely response I will get is “F*** ***”.

 

  1. Join a gym that has an emphasis on flexibility & mobility

 

Any great strength & conditioning facility will emphasise the importance of being supple, it will be built into their routine and how they operate.

 

All you have to do is show up.

 

  1. Join a yoga joint.

 

As I mentioned before, you’re literally forced into stretching. There. Is. No. Escape.

 

Stretching and keeping supple is a simple way of enhancing your performance, quality of life and decreasing your chance of injuries.

 

Like anything in life, it takes commitment and effort to get something out of it.

 

Coach Tim @masterstrength_

 

 

 

 

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5 Things That Matter When Getting Results ✅

5 Things That Matter When Getting Results ✅
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✅1. Accumulation is key

You need to train…consistently, often and more than you think.

To attain something you’ve never had you need to do something you’ve never done.

Hitting your regular 2-3 sessions per week with no structure is going to get you nowhere fast.
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✅2. You need to make time not excuses. “Im too busy” “I’ve got too much going on”

If its important to you, you will make time.
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✅3. Nutrition is one of the keys

Along with: sleep, water intake, following a program, following a structured program, water intake, reducing your stress… your nutrition intake will dictate the results you achieve.
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✅4. Don’t write your own programs

Even some of the best strength coaches in the world don’t write their own programs.

Why?

Its not because they don’t have the knowledge.

Heres a few reasons:

A) As humans we do what we like and what we’re comfortable with
B) Its good to change it up
C) Everyone needs a coach
D) Nothing good happens by staying in your comfort zone.
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✅5. Count your calories

You can still over eat on “healthy food”

Knowing how much you’re consuming and how much you should be consuming is key.

The basics work in most cases, practical advise is your best friend when chasing fitness goals.

Ask yourself, “Is my current level of action going to get me my desired result?” Coach T

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ACL Rehab Return To Play: Are you ready?

ACL Rehab Return To Play: Are you ready?
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Australia has the second highest rate of ACL injuries in the world.
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Australia has more than 10,000 surgical knee reconstructions every year.
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This figure is rising 5-6% per year.
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Did you know you’re 4x more likely to re-injure your ACL a second time if you don’t pass some basic testing criteria?
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Key quantitative tests as proposed by Kyritsis et al. 2016:
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✅ Less than 10% difference between limbs on various hoping tests
✅ Less than 11 seconds on agility T-test
✅ Strength ratio between quadriceps no greater than 10%
✅ Strength ratio between quadriceps and hamstrings of 1.5:1.0
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Passing a few simple tests means you are 4x less likely to re-injure an ACL.
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Some proposed qualitative questions:
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✅ Does the athlete have confidence through: jumping, change of direction, sprinting & deceleration?
✅ Does the athlete feel a noticeable difference between the injured and non-injured limb?
✅ Does the athlete feel confident to return to contact sport?
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The best ACL rehab I’ve seen was a physical and mental transformation, the mental aspect should not be disregarded.
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Don’t guess your return to play, use both measurable and non-measurable outcomes!
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With these kind of alarming figures plaguing Australian sport, can more be done in the prevention of this?
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Could sporting clubs be taking basic measures to help prevention?
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The basics aren’t rocket science, merely a process of engaging a professional and adhering to a pre-hab protocol.
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We love helping injured athletes get back to full fitness & return to play.
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DM or visit www.helixsp.com for more information
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Coach Tim

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⚡You are in charge of your mind, therefore your life⚡

⚡You are in charge of your mind, therefore your life⚡
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Ill speak on a topic/demographic I know really well: Athletes & Mindset
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I am super grateful to have worked with a massive range of athletes from: NCAA Champions, All Americans, Olympians etc.
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The ones who have got it:
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✅ Take responsibility for their actions, outcomes and life.
✅ Leave no stone unturned in their desire for greatness.
✅ Don’t make excuses on why they can’t.
✅ Find a way to turn any situation into a good one.
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In a time of competition to succeed is takes not only a highly skilled athlete but also a need to have something between the ears.
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The same in non-athletes, the same qualities are identical in high achievers and individuals that get results.
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Look to those that have paved the way before you, there are no secrets.
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Success leaves clues
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Coach @masterstrength_ #starkeistkonig

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VERTICAL JUMP PERFORMANCE.

VERTICAL JUMP PERFORMANCE. ———————————————————
Using different methods to increase your vertical jump can be complicated and confusing. 
How well you produce vertical force will often be decided by a variety of different factors. There are a million ways to skin a cat, but if we are looking for some basics that can get the ball rolling, maybe take these factors into consideration permanently. ———————————————————
Heres 3 quick tips to improve your vert!

1. JUMP JUMP JUMP: Too be good at jumping, you have to jump 🤾‍♂️ jumping is a skill, so allow skill acquisition phases to take place . If jumping properly and quickly is something new for you, developing a correct movement pattern is just as important as trying to maximise power work/rest ratios. Adding a higher amount of reps and reducing sets can allow us to acquire basics of the skill quickly through repetition jumps.
2. STRENGTH IS KING: Biased I know! Different athletes will respond differently to training stimulus. However, if you want to increase your vertical and you don’t specifically train strength, maybe start!! Usually common knowledge these days, but increasing your strength will not only help increase the rate at which you produce force, it can also assist in increasing the elastic potential of your muscles and tendons. 
3. BOO! Aim to move like someone just scared you. Develop the skill that allows you to perform plyometrics and powerful movements like a reflex. Its not easy, but one of the worst things you can do to develop your explosiveness, is to just go through the motions of your specific exercises. Develop your technique obviously, but get the CNS firing !!
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Coach @harrisonmcbriar

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