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oclifeathletics

lifeathletics

111Following
45Followers
2395Likes

Personal Trainer and Strength and Conditioning Coach in Orange California

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Are you lifting with power or just lifting? Being able to track and see your power output (speed of the bar) is a great tool for athletes and non-athletes alike. Here are a few reasons why I am a fan of velocity training. 1, seeing your output makes you push harder. 2, it tracks your depth and height down to .00 of an inch. (Great for squats and high pulls) 3, setting a stopping point at a minimum speed can help keep you safe as you are less likely to lift overly fatigued. 4, it's just fun. Mixing in velocity training with your slower, heavier lifting is a great way to keep your program well-rounded. Remember, there are more ways to have gains in the gym than just adding weight to a lift. Moving that same weight faster is one of them. #hexbar #hexbardeadlift #deadlifting #deadlift #athletes #athletictraining #fitness #fitnessjourney #musclegain #glute #hamstrings #gluteworkouts #stability #musclegain #youthathletes #hamstringworkout created by lifeathletics with lifeathletics’s original sound

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Are you lifting with power or just lifting?

Being able to track and see your power output (speed of the bar) is a great tool for athletes and non-athletes alike.

Here are a few reasons why I am a fan of velocity training.

1, seeing your output makes you push harder.

2, it tracks your depth and height down to .00 of an inch. (Great for squats and high pulls)

3, setting a stopping point at a minimum speed can help keep you safe as you are less likely to lift overly fatigued.

4, it's just fun.

Mixing in velocity training with your slower, heavier lifting is a great way to keep your program well-rounded.

Remember, there are more ways to have gains in the gym than just adding weight to a lift. Moving that same weight faster is one of them.

#hexbar #hexbardeadlift #deadlifting #deadlift #athletes #athletictraining #fitness #fitnessjourney #musclegain #glute #hamstrings #gluteworkouts #stability #musclegain #youthathletes #hamstringworkout

Off loaded back work that blasts your core. There is more to core work than just crunches and planks, If you haven't tried off loaded exercises, you're missing out. (A weight on 1 side and nothing on the other or 2 weights of a large difference in weight) Here I'm using a 50 and a 25. So, at any given time, I'm lifting 75 pounds, but my body needs to stabilize a 25 pound difference. Plus, since I'm moving the weight, my core needs to work even harder. This exercise also has the benefit of a great cardio round. You can do this exercise either by reps or time (if time, keep it short and intense. Like 10 to 15 seconds) #backworkout #rows #backworkouts #fitnessjourney #fitness #fatloss #fatlossjourney #weightloss #weightlossjourney #ageisjustanumber #50andlifting created by lifeathletics with lifeathletics’s original sound

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Off loaded back work that blasts your core.

There is more to core work than just crunches and planks,

If you haven't tried off loaded exercises, you're missing out. (A weight on 1 side and nothing on the other or 2 weights of a large difference in weight)

Here I'm using a 50 and a 25.

So, at any given time, I'm lifting 75 pounds, but my body needs to stabilize a 25 pound difference. Plus, since I'm moving the weight, my core needs to work even harder.

This exercise also has the benefit of a great cardio round.

You can do this exercise either by reps or time (if time, keep it short and intense. Like 10 to 15 seconds)

#backworkout #rows #backworkouts #fitnessjourney #fitness #fatloss #fatlossjourney #weightloss #weightlossjourney #ageisjustanumber #50andlifting

I love this exercise for your back. Going heavy on back exercises like rack pulls, rows, and lat pull downs are great, but don't forget these and face pulls. It's not ALWAYS about going heavy. Tips Keep the weight medium light, push your butt out and lift your chest... Think, Donald Duck and "feel" each rep. Keep the rep count high (16 to 20) This is a great exercise for after heavy lifting or on its own or for an active recovery day. #backworkout #lats #backwork #backworkouts #weightloss #50andlifting #ageisjustanumber #weightlossjourney #fatlossjourney #fatloss #fitness #fitnessjourney created by lifeathletics with lifeathletics’s original sound

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I love this exercise for your back. Going heavy on back exercises like rack pulls, rows, and lat pull downs are great, but don't forget these and face pulls. It's not ALWAYS about going heavy.

Tips
Keep the weight medium light, push your butt out and lift your chest... Think, Donald Duck and "feel" each rep.

Keep the rep count high (16 to 20)

This is a great exercise for after heavy lifting or on its own or for an active recovery day.

#backworkout #lats #backwork #backworkouts #weightloss #50andlifting #ageisjustanumber #weightlossjourney #fatlossjourney #fatloss #fitness #fitnessjourney

Cable flys are one of my favorite chest exercises. I just love how they feel. Are they the best? No, but exercise enjoyment NEEDS to count when you are picking your exercises. if you love an exercise, you will ALWAYS find time for it. I only had 20 minutes today, so my go-to pick was this with cable pull overs. It's a great combo as I don't have to change the weight. #chestworkout #chestworkout #cablefly #cableflys #cableflyes #gain #fitness #fitnessjourney #musclegain #fatlossjourney #fatloss #weightlossjourney #weightloss #ageisjustanumber #50andlifting created by lifeathletics with lifeathletics’s original sound

Cable flys are one of my favorite chest exercises. I just love how they feel. Are they the best? No, but exercise enjoyment NEEDS to count when you are picking your exercises. if you love an exercise, you will ALWAYS find time for it. I only had 20 minutes today, so my go-to pick was this with cable pull overs. It's a great combo as I don't have to change the weight.

#chestworkout #chestworkout #cablefly #cableflys #cableflyes #gain #fitness #fitnessjourney #musclegain #fatlossjourney #fatloss #weightlossjourney #weightloss #ageisjustanumber #50andlifting

Here's a fun variation of a single leg RDL using the landmine. I like that you can load it up heavier than you would with dumbbells. I also like that you can use a neutral grip, unlike using a bar. If you have access to a landmine you can do a lot with it. #rdl #weightlossjourney #weightloss #fitness #fitnessjourney #musclegain #athletes #athletictraining #athletic #youthsports #youthathletes #gluteworkouts #gluteworkout #glutes created by lifeathletics with lifeathletics’s original sound

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Here's a fun variation of a single leg RDL using the landmine.

I like that you can load it up heavier than you would with dumbbells.

I also like that you can use a neutral grip, unlike using a bar.

If you have access to a landmine you can do a lot with it.

#rdl #weightlossjourney #weightloss #fitness #fitnessjourney #musclegain #athletes #athletictraining #athletic #youthsports #youthathletes #gluteworkouts #gluteworkout #glutes

I love this stretch for the thoracic spine (bra line to start of the neck) Remember, the thoracic spine flexes (leans forward) extends (leans backwards) and rotates. We spend most of our time in flexion (bending/leaning forward, so focus on stretching in extension and rotation. Many times, when you feel LOW back pain, it's caused by the hips/hamstrings or the thoracic spine. Give this a try, I hope it helps. #stretching #backstretch #backstretches #thoracicspine #backpain #backpainrelief created by lifeathletics with lifeathletics’s original sound

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I love this stretch for the thoracic spine (bra line to start of the neck)

Remember, the thoracic spine flexes (leans forward) extends (leans backwards) and rotates.

We spend most of our time in flexion (bending/leaning forward, so focus on stretching in extension and rotation.

Many times, when you feel LOW back pain, it's caused by the hips/hamstrings or the thoracic spine.

Give this a try, I hope it helps.
#stretching #backstretch #backstretches #thoracicspine #backpain #backpainrelief

Banded workout to help increase your power, speed, and vertical. Drop down low enough to feel your glute load, pause, then explode up. You can use a flat or angled box. If using a flat box, you can come up on your toes once you feel comfortable with the movement. You can add weight if you like, but keep it light enough that you are still moving the bar quickly. #powertraining #youthathlete #athletictraining #athlete #athletic #youthsports #youthathletes #explosivetraining #gluteworkouts #gluteworkout #glutes #hamstrings #quads created by lifeathletics with lifeathletics’s original sound

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Banded workout to help increase your power, speed, and vertical.

Drop down low enough to feel your glute load, pause, then explode up.

You can use a flat or angled box.

If using a flat box, you can come up on your toes once you feel comfortable with the movement.

You can add weight if you like, but keep it light enough that you are still moving the bar quickly.

#powertraining #youthathlete #athletictraining #athlete #athletic #youthsports #youthathletes #explosivetraining #gluteworkouts #gluteworkout #glutes #hamstrings #quads

Try this fun add-on to the reverse fry. You might need to drop the weight a bit, but it's targets the muscles so well. Give it a try, I hope it helps. #shoulderworkout #shoulders #backworkout #reversefly #weightloss #fitness #fatloss #fatlossjourney #weightlossjourney #50andlifting #ageisjustanumber #goals #motivation #gain created by lifeathletics with lifeathletics’s original sound

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Try this fun add-on to the reverse fry. You might need to drop the weight a bit, but it's targets the muscles so well.

Give it a try, I hope it helps.

#shoulderworkout #shoulders #backworkout #reversefly #weightloss #fitness #fatloss #fatlossjourney #weightlossjourney #50andlifting #ageisjustanumber #goals #motivation #gain

Off sided training is a great way to add some extra core work into an exercise. It also puts more demand on the foot, ankle, knee, and hip the weight is on, challenging your stability more. Many gyms down have heavy enough kettle bells to really load this exercise and some people may have trouble bringing the kettle up to their shoulder. In that case, you can try using a bar bell. Either way, off sided training is a great variation that is under used. #squats #quads #quadworkout #gluteworkouts #gluteworkouts #gluteworkout #corework #corestrength #corestability #athletictraining #athletic #youthsports #youthathletes created by lifeathletics with lifeathletics’s original sound

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Off sided training is a great way to add some extra core work into an exercise.

It also puts more demand on the foot, ankle, knee, and hip the weight is on, challenging your stability more.

Many gyms down have heavy enough kettle bells to really load this exercise and some people may have trouble bringing the kettle up to their shoulder. In that case, you can try using a bar bell.

Either way, off sided training is a great variation that is under used.

#squats #quads #quadworkout #gluteworkouts #gluteworkouts #gluteworkout #corework #corestrength #corestability #athletictraining #athletic #youthsports #youthathletes

Follow your dreams and goals. Don't let others limit you because of your age or gender. All athletes need to be strong and explosive. Non-athletes also need to be strong and explosive. Find your goals, work hard, and dream big. #motivation #goals #fatloss #50andlifting #weightlossjourney #weightloss #fitness #athletictraining #athletic #youthsports #youthathletes #volleyball #volleyballgirls #girlslifting #girlsliftingweights created by lifeathletics with lifeathletics’s original sound

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Follow your dreams and goals.

Don't let others limit you because of your age or gender.

All athletes need to be strong and explosive.

Non-athletes also need to be strong and explosive.

Find your goals, work hard, and dream big.

#motivation #goals #fatloss #50andlifting #weightlossjourney #weightloss #fitness #athletictraining #athletic #youthsports #youthathletes #volleyball #volleyballgirls #girlslifting #girlsliftingweights

6 months after a groin strain, I can FINALLY start lifting in the 200s pain-free!!! It wasn't my best lift, but it felt nice. The recovery took a long time and made me focus on other aspects of my fitness and health. In the long run I'm probably better off. #deadlift #sumodeadlift #sumo #groininjury #groinstrain #50andlifting #ageisjustanumber created by lifeathletics with lifeathletics’s original sound

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6 months after a groin strain, I can FINALLY start lifting in the 200s pain-free!!!

It wasn't my best lift, but it felt nice.

The recovery took a long time and made me focus on other aspects of my fitness and health.

In the long run I'm probably better off.
#deadlift #sumodeadlift #sumo #groininjury #groinstrain #50andlifting #ageisjustanumber

Lifting your toes in a RDL will help target your hamstrings. Lifting your heels will help target your glutes. Both are great variations. #hamstrings #gluteworkouts #glutes #glute #hamstringworkout #legworkout #rdl #deadlift #athletes #athletictraining #fitness #fitnessjourney #musclegain created by lifeathletics with lifeathletics’s original sound

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Lifting your toes in a RDL will help target your hamstrings. Lifting your heels will help target your glutes. Both are great variations. #hamstrings #gluteworkouts #glutes #glute #hamstringworkout #legworkout #rdl #deadlift #athletes #athletictraining #fitness #fitnessjourney #musclegain

Adding bands above will decrease the load the deeper you go in the squat. This allows you to "feel" the weight of a heavier lift at the top, but decrease it as you lower it. (similar to using chains. #squats #quads #quadworkout #gluteworkouts #gluteworkout #athletictraining #athletic #youthsports #youthathletes #volleyball #volleyballgirls #girlslifting #girlstrong created by lifeathletics with lifeathletics’s original sound

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Adding bands above will decrease the load the deeper you go in the squat. This allows you to "feel" the weight of a heavier lift at the top, but decrease it as you lower it. (similar to using chains.
#squats #quads #quadworkout #gluteworkouts #gluteworkout #athletictraining #athletic #youthsports #youthathletes #volleyball #volleyballgirls #girlslifting #girlstrong

Are you learning to do pull-ups? Try using a band. The band will help the most at the hardest part, the bottom (hanging part) and help less as you pull yourself up, the easier part. This is great if you're new to pull-ups, just coming back to them, or coming off a shoulder injury like I was. #pull-ups #pullups #pullup #backworkout #lats #fitness #fitnessjourney #musclegain #athletes created by lifeathletics with lifeathletics’s original sound

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Are you learning to do pull-ups? Try using a band. The band will help the most at the hardest part, the bottom (hanging part) and help less as you pull yourself up, the easier part.

This is great if you're new to pull-ups, just coming back to them, or coming off a shoulder injury like I was.
#pull -ups #pullups #pullup #backworkout #lats #fitness #fitnessjourney #musclegain #athletes

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