25

Jun

Want to win a ‪‎66fit‬ prize pack?

Check out RevoPT‬ trainer Larissa working on her recovery post leg session with our handy new ‪mobility‬ and ‪‎recovery‬ toys thanks to 66fit Australia.

Would you like to win a ‪66fit‬ prize pack valued at $350.00?

If so just comment below and tell us what these fantastic 66fit products would help you recover from.

Entries close on June 30 so get in quick!
Good luck and ‪get 66 fit!‬ 👌

10

Jun

What the hell is Weightlifting?

What the hell is Weightlifting? Isn’t it just lifting weights?

Well… No.

True Weightlifting is a sport that involves two classical lifts, The Snatch and The Clean and Jerk, where the combined weight for the two lifts is totalled to determine the winner.

The Snatch is a one part lift where the bar is lifted from the floor to above the head in one movement, with a relatively wide grip.

The Clean and Jerk is a two part lift where the bar is initially cleaned to the receiving position on the shoulders and then jerked up above the head, using a relatively close grip on the barbell (slightly wider than hip width).

Various weight categories exist within the sport of Weightlifting for both male and female athletes. These include the 56, 62, 69, 77, 85, 94, 105 and +105kg divisions for males, and the 48, 53, 58, 63, 69, 75 and +75kg divisions for females.

The sport of weightlifting (not weight lifting!!!) has a rich history and has been a part of the modern Olympic Games since 1896; being one of the first sports included in the modern Olympics.

Nearly 200 countries are affiliated with the International Weightlifting Federation (IWF) covering five contents.

Weightlifting exercises and various assistance type exercises are used frequently by athletes from a wide variety of sports due to the significant benefits that can be gained by performing such lifts; such as improved strength and power of the important hip and knee extensor muscles (gluteals and quadriceps) and also the strength and stability of the hamstrings and back muscles.

Weightlifters who lift competitively are amongst the strongest most powerful athletes in the world (Netwon, H, 2006), so it is no wonder their training methods are implemented by strength and conditioning coaches into training programs across a wide range of sports.

It is an extremely technical sport requiring hours and hours of practice under the eye of an experienced coach in order to be an accomplished lifter in the two classical lifts.

Weightlifting exercises should not be prescribed to anyone and everyone and in order to successfully perform the exercises a progressive ‘top down’ or ‘reverse chaining’ approach needs to be administered.

This involves breaking down the complete movement of the lift into individual segments that can be taught and mastered by the athlete, often starting with the final segment, the top, before combining all segments to successfully complete a lift.

Split JerkDespite the technical aspect of weightlifting, it is still an extremely safe sport to participate in and can help reduce the incidence of injury for those participating in other sporting disciplines.

Weightlifting exercises can provide you with a distinct competitive advantage over your opponent in many sporting examples, or simply give you a new challenge to take on here at Revolution Personal Training.

Team Revo can take you through the basics of the two classical lifts which will improve your all-round strength, power, mobility and coordination.

Incorporating weightlifting into your training will have you notice improvements in your performance throughout all classes. Most classes at Revolution cover the functional movement basics for weightlifting (bend and lift, single leg strength and stability and over head push strength), however specific execution of these exercises where you focus on correct movement patterns under load with explosive multi-joint, whole body muscular contractions will improve your dynamic movement ability and significantly raise your metabolism.

Our 8 week Olympic Weightlifting course starts here at RevoPT (17A Market St, South Melbourne, Vic) on Monday the 27th of July and will run on Monday and Wednesday evenings at 6:45pm for 8 weeks. 

We have two positions remaining, so reserve your place by visiting our online store and booking yourself in today here.

 

Weightlifting! Get around it! Strong is the new sexy team!

References

1. Newton, H. 2006. Explosive Lifting for Sports.

2. http://www.iwf.net

3. http://www.trainingweightlifting.com

4. http://www.leoisaac.com/leoisaac.htm

5. http://thetraininggeek.net

6. Video Credit: Hook Grip

13

May

Our eBooks are now available directly from our website!

For a while now you’ve been able to grab our two eBooks from the Amazon Store as well as the iTunes iBooks store.

As of the week they have also been available directly from our website for download as PDFs.

 

These books contain all you need to get started with a mobility and flexibility program and will assist you to get more out of your training.

We’d love to hear your thoughts on these books and any additional titles your like to see us work on into the future. 🙂

We have big plans for these educational pieces and will continually be developing this area of our website. We hope you find them valuable.

20

Apr

Well-done of your efforts in the events so far!

At this point you may be sore – ensure you are actively recovering to ensure optimal performance and decrease your risk of injury.

There’s two ways about this;

1. Actively recover (soft tissue massage, foam rolling, DO A MOBILITY CLASS – 

‘I am an office worker with lower back pain. It’s just so tight. Since attending mobility class regularly my back pain has disappeared’

-Adele M.

2. Adequately train for the upcoming event (work on developing your movement patterns, perfect the squat, open up your chest to prevent rounded back, loosen off the upper trap muscles and work on improving shoulder stability to decrease risk of tight neck related injuries)

ADEQUATE/ACTIVE RECOVERY (DECREASING MUSCULAR SORENESS AND INJURY):

Warm down (active recovery – after every class or do mobility after class, we have Mobility class every Tues/Thurs nights at RevoPT, or check out http://revo.pt/mobilitywodyoutube for stuff to do at home)*

Soft tissue massage*

Lifestyle factors*

Nutrition*

Contrast (hot/cold) showers*

Deep water running

Ice immersion, contrast baths, whirlpools

*these things you have at your fingertips!

THESE ARE OF IMPORTANCE:

To recover as quickly as possible to enable the athlete to train or compete effectively

To Maximize performance

To Minimize the risk of injury

So, here it is point-blank;

#1Go see BodyTune, you already have $20 off your massage from your participation pack so use it! Keep reading for more information on why.

#2attend mobility and strongman classes, we know they’re a little later in the evening, but you only have 2 weeks until the final event, so give yourself the best chance at achieving a good result and optimise your performance.

Mobility will be concentrating on improving positioning and giving you the best stretches for you to reduce your risk of injury.

Strongman will be specifically working on the exercises for event #3, strength, positioning and endurance to set you up for a peak performance! – and help you assess the correct weight for you to use.

So come along and Help Us to Help You take Care of Your Body!

Here’s some extra info from BodyTune on tight muscles (tone) and benefits of active recovery:

These events and the training for them classifies as hard training (that’s right, you are hard-core) and it can cause an elevation in muscle tone (this can mean knots, soreness and general tightness) due to the increased volume and intensity of training.

An increase in muscle tone may:

Impair delivery of nutrients and oxygen to the cells

Slow the removal of metabolites

Cause biomechanical abnormalities if asymmetrical

Limit shock absorbency predisposing to muscle strain

Cause fatigue affecting proprioception and can trigger pain

Cause irritation to previous soft tissue lesions

Create bulky connective tissue affecting flexibility and function

Make fascial tissue less pliable

Develop trigger points affecting strength, can progress to injury

Role of soft tissue massage in recovery:

Contributes to soft tissue recovery

Reduces post-exercise muscle tone

Increases ROM

Increases circulation and nutrition to cells

Deactivate trigger points

Improve function

Help identify soft tissue abnormalities that could progress to injury

A psychological affect

A combination of active recovery and soft tissue massage has been shown to be more effective than single interventions alone in maintaining performance.

**Also, if you pulled up really sore from the running, we highly recommend you get your gait analysis done at Footpro to assess structural imbalances and running style flaws which may be contributing to unnecessary pain.

These guys are highly educated and know their stuff, so a conversation with them may be infinitely valuable to you and your body’s longevity of training.

See Simon and his team at the Open Day and the Final Event on May 2nd.

Ensure you keep your eyes open for the training standards video on facebook on how to correctly perform the exercises for the Final Event and feel free to email larissa.watt@revopt.com.au if you have any questions.

Happy Training!

Larissa ☺

12

Feb

Stretching to Aid Recovery and Enhance Future Performance

Have you ever woken up the day after a big workout and can barely lift the legs because they are so sore, or gone for a run and your hamstrings feel so tight they could tare? Do your hips feel so locked up that they are causing you pain? Are your shoulders beginning to curl inwards causing a rounded look that is hindering your posture and the way you stand? Chronic, nagging aching muscles and joint pain?

If you answered yes to any of the following questions, think back to your last session and what you did to finish off the workout. Did you leave the gym straight away, jump in the car and smashed down a protein shake? Or did you spend some time stretching your muscles to help aid their recovery. Stretching is the perfect way to aid pain relief and even prevent is occurring again.

Todays blog post is all about the importance of stretching after your workout to ensure you are optimising your recovery. If our muscles are not properly recovered before the next workout, then you could be putting your muscles under stress which can increase your chance of injury. If stretching does not occur after workout, the muscles become short leaving you feeling stiff and tight, generally the day after that workout. This is a good indication that you need to stretch more or for longer after each workout.

So what are we actually doing when we stretch? When we stretch we are focusing on the muscle and where the tendons meet the muscles.  By stretching a particular muscle group, you are lengthening the muscle out, the muscle can stretch out to nearly do double its size. While the tendons, if they are over stretched can actually become damaged. The stretch begins in the middle of the muscle belly right out to the tendon. In order to reach the whole length of the muscle, it is recommended to hold the stretch for up to 60 seconds. A gentle stretch allows the muscle to relax, letting it release which in fact stimulates the muscle to grow longer. If we over stretch it can have an opposite affect and cause damage by tearing the muscle tissue or create an inflammatory response. During the stretching phase of your workout there should be no pain or discomfort in your muscles. If you are experiencing discomfort it would be recommended to check with one of our staff to ensure you are completing the stretch correctly. It could be as simple as reducing the range of movement (ROM) or guiding you into the correct position to gain the most out of the stretch. Also working alongside an allied health professional like a Physiotherapist or Myotherapist will aid in your overall performance.

Not only will stretching aid your recovery from your workout, leaving you feeling lengthened and relaxed, it will also help with increasing the flexibility within your body. Whether you think you are flexible or not, stretching is going to benefit you if you try; weak muscles will strengthen, while tight muscles will lengthen. Having greater flexibility within your body is going to benefit you greatly. Your ROM in your workouts is going to enhance, your posture will become more upright as you will stand taller becoming more aware of the alignment of your body. There is less stress on the joints within your body as the muscles are not tight,  every day activities become easier are their is less pain within the body.

As we continue to age, our flexibility is is one of the first things to go as we continue with adulthood. In order to remain flexible and continue to perform at our best, we need to be on top of our stretching after our workouts.

If you haven’t already, you can purchase our Stretching and Flexibility Ebook by clicking on the following link. This is easily accessible on computer, iPads or iPhones. All you need to do is download the free Kinder App through iTunes. This will ensure you can have access to the stretching and flexibility exercise anywhere, anytime. NO EXCUSES!

 

11

Feb

Pre Exercise Activation and Warm Up is the ideal way to prevent injury.

Those of you who come to Revolution will have walked passed the big display of pre- exercise activation and mobility exercises plastered on the wall. Why do we have them up there and/or why should we do them? Glad you asked.

Today’s blog is all about what is pre-activation and warm up, and most importantly why we should perform them.

We all live busy lifestyles, therefore when it comes to exercise we can sometimes be limited to the time we can allocate to ensure we are keeping active. If we are going to cut something out of our session it is generally going to be the activation or warm up phase to ensure we are getting the important stuff done, like lifting those weights.

For the early risers whom come in, generally just woken up from a nice big sleep or for the night owls on the opposite end of the day, who will have had a busy day at work,
possibly spending most of the day either sitting at a desk or in the car, resulting in our
muscles becoming inactive or shortened, that feeling of being stiff or tight in certain areas. The most common areas for people are the hip flexors, neck, lower back, chest and shoulders. Balance, stability and range of motion (ROM) will all improve whilst exercising, as well as avoiding injury however, the opposite will occur if we do not activate these areas.

Therefore when we are about to perform any kind of exercise it is crucial that we include some pre exercise activation exercises or ‘warm up’ to ensure we do not injure those tight or short muscles.

Completing such activation exercise helps you to identify and work on individual instabilities, weakness or tightness which may be causing further pain of impairing your range of movement in certain exercises.

So next time you are about to start any kind of exercise it’s important to begin with a general warm up, for example cardiovascular exercise like running, rowing, the bike or ski. This will get the blood flowing throughout the body and start to increase your heart rate. It is important in the warm up phase to not over do it, so much that there isn’t anything left in the tank. The time spent on this phase is around 5 – 10 minutes.
Normally each workout is going to be working different parts of the body in each session, therefore the types of activation exercises you choose can be different. Working through the whole activation book would be very time consuming, therefore look at your workout and work out which of the major muscles groups you are going to be working.

Concentrate on areas you feel particularly tight or any of your body which you feel may need improvement in. Work through the motion slowly and to your fullest range of motion. If you are struggling to get into the position, ask our staff to help guide you. However if you are feeling pain or are struggling to perform the exercise with good form we strongly suggest to consult with an allied health profession such as a Myotherapist or Physiotherapist. Working along side them, whilst continuing stretching and activation will over time improve your range of motion in that effect area.
Once you have activated all the working muscles, its now time for the fun part the workout! Dedicating 10-15 minutes of activation and warming up is going to benefit your entire workout in more ways than one. Your range of motion is going to greater than what it was before your started, the muscles are going to be warm which means there is less chance of them tearing or injury and most importantly your performance is going to benefit greatly, which means reaching those goals safely!
If you haven’t already, you can purchase our Activation and Mobility Ebook by clicking on the following link. This is easily accessible on computer, iPads or iPhones. All you need to do is download the free Kinder App through iTunes. This will ensure you can have access to the activation and mobility exercise anywhere, anytime. NO EXCUSES!