Posts Tagged ‘better fitness programs’




Over the years I have been extremely blessed to mentor new trainers and coaches and to help them get started on their path to what I hope will be a successful career for them. Many of them will ask me questions such as: what are the best exercises/ tools to use? What is the best program to help my clients get the results that they want and so-on. To me these are good questions, but the lack the most important aspect any good and effective program, the why behind it .

You see, any so called training program that lacks purpose and individualization in personal training, will most likely end up leaving the client disappointed. Especially, if they aren’t new to this whole fitness world.



Just random workouts can work in getting a person leaner and somewhat stronger. Yet in my opinion that will only go so far and probably will leave glaring issues that the person has unaddressed. So instead, let’s have a reason for doing what we are doing with our clients.



This does take more energy and forethought to make this happen, but your success will be obvious to others and lead to great results and joy from your clients!


Research has exploded in the last few years and with the advent of the World Wide Web access to it has gotten much easier.  Along with this enablement is the why behind what you are doing in addition to the how and when. One of these components to training for sport is the need for rotation to develop better, throwing, running and other needs to improve an athlete’s performance.


You may be aware of this fact or if you have been training with us you probably have experienced our emphasis and instruction on the need for this quality. Or you may have never even heard of us and have never been into our center. Whether you are familiar with us or not, we want you to know the why behind what we teach. That is the goal of today’s post to help you become aware of the reason behind the method. Just as the book title says we want you to start with why!



First we want to begin with the type of rotation that we are talking about and what it looks like.

The type of rotation that we are talking about is driven from the floor and ends up translated through the arm or the implement that is utilized in an athlete’s chosen sport.   We are however not referring to an isolated move wherein the trunk is the only thing that is moving.  An example of this technique is shown in a proper golf swing, pitching, and a slap shot in hockey and so-on.


After that last statement, you may be thinking, “so this is an important component to sports” and you would be very right if you are. So it would then in that case make sense to learn how to do it well for increased power and efficiency for sports performance.



So now that you have the why we should rotate well, how then can one do it? Also is there any risk in rotating? (As you may have heard that there is.)

The next few paragraphs and correspodning posts will give you some answers and a few ways to develop this quality to make you a better athlete.

Before we begin the next part let’s cover how to rotate and how not to accomplish this task.When we look at the body for performance and health, we need to realize that the body operates in movements and these movements are powered by systems or slings of muscles that function together to perform that move. In rotation we have both the anterior and posterior slings as seen below.


In order to better utilize this sequence to throw, run and other sports activity requires that you utilize a particular technique. Not only will this create better power but will also better help prevent non-contact /overuse injuries as you play.

The next two posts will continue to answer these questions and give you some ways to learn how to use this principle for sports performance and injury prevention. So keep tuned to this blog for that!


While I was working my way through college, I took the easiest remedial and elective courses possible in order to make the whole thing a tad-bit easier. ( I was also working full time and working out as well.) I can remember one of the classes that I took was earth or physical science and fast forward over a decade and all that I can remember is basically two things from the class. The reason for that is this week’s training commandment, The Use and Disuse principle. You may be aware of this law in your own life as well and how if you don’t use something you lose it and if you do use it you most likely will learn more about it and get better at the same time. This is all based around the nuero-plasticity and the way that we learn as humans ( or an alien if you are Roger!) You see as we practice something our brain makes it more permanent by laying down synapses and making what we learned more natural for us. Now if we take off for extended time we begin to lose that neural pathway due to our brain seeing that we really don’t need the adaptation anymore; this happens a lot with language and math and so-on. Also I stated before in a former post on over-load, if we don’t challenge something we may also be in danger of losing the brain adaptation as well. So this law must be applied if we want to achieve high levels of fitness.

This however, doesn’t mean that you will always do the same approach all of the time and expect to get results as well. But that is a post for another time as we go on in this series of my Ten Fitness Commandments. ( So stay tuned for that.) This doesn’t at all nullify any of the other fitness principles that have been stated as of yet in this series and in the other ones to come.

Rather, it should be integrated together along with the other ideas if you do, it is a recipe for success. So just because the concept is a law of disuse doesn’t mean that we don’t need a balanced approach to our fitness and some kind of periodization to get to our goals for the both the short and long-term. So remember if you don’t use it you lose it, so be smart and don’t stop training. Work to keep your adaptations and results as you seek to get better.