Stop Training for the POPAT

Stop Training for the POPAT

Stop. Stop it right now. Seriously.

This isn't really a post about the POPAT (which is the Police Officer Physical Abilities Test). This is, in reality, a book about 'Sport Specific Training' and the flaws most people commit. There is a perception that when we are training for a sport or a specific task that my exercises need to directly emulate the sporting task. For example, using a weighted baseball bat to try and make your swing stronger or faster, or using weighted boxing gloves to try and accomplish the same thing when you are boxing. While this seems like it might be a good idea, the reality is that it is misguided and lends itself to injuries without an improvement in performance.

Instead of trying to improve the specific components of the POPAT, train to make your machine (aka your body) more efficient. A well-rounded strength and conditioning program is going to take you a lot farther than any POPAT specific training protocol will....

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

3 Ankle Mobilizations to fix your Knee, Hip and Back Pain

3 Ankle Mobilizations to fix your Knee, Hip and Back Pain

Our ankles and our feet are our foundations. Like any structure, we need a proper foundation in order to have a long-lasting, sturdy and resilient building. But, unfortunately, modern footwear bears little resemblance to the way our feet are designed and limits the way they're meant to function. Ankle dysfunction, whether it be lack or range of motion or simply altered biomechanics, can cause serious hiccups and dysfunctions upstream (namely our knees, hips, and back).

High heeled shoes, stiff soles, and narrow toe boxes are a constant hindrance. The good news (yet again), is that you have the power to do something about it.

Like I did for Back Pain and Neck/Shoulder Pain, I have put together my favorite exercises and mobilizations. They are easy and effective and don't take any more equipment than you have laying around the house.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

4 Mobility Exercises to get rid of your Headache, Neck, and Shoulder Pain.

4 Mobility Exercises to get rid of your Headache, Neck, and Shoulder Pain.

Whether you are suffering from shoulder pain, recurring tension headaches or neck tightness, you can still do something about it. All 3 of these things are often linked to poor posture (spending time seated with your head 6-inches out in front of you?), bad habits or upstream/downstream "tightness". Here is a shocker for you: I am a chiropractic student, and I still recommend you take a crack at solving your pain yourself (pun intended, but don't literally CRACK anything. That's MY job).

Below are my favorite exercises to help address something called 'upper-cross syndrome', which is a fancy way to say rounded shoulders and poor posture. Give them a shot, pick your favorites, and GET OUT OF PAIN.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

4 Hip Stretched to fix your Lower Back Pain

4 Hip Stretched to fix your Lower Back Pain

More often than not, the site of the pain isn't the route of the problem. Often times low back pain comes from the hips, a product of our poor posture and daily habits.

Back pain sucks. Trust me... it runs in my family and I can tell when I have had a lazy day (i.e. spent too much time in a poor position). The good news is that for most of us, the pain comes from a neuromuscular problem, NOT from some sort of disease or irreversible problem. You not only have the power to take you pain and your health into your own hands, you have the RESPONSIBILITY to do so.
 

Here are my 4 favorite stretches and mobilizations to improve your hip mobility and alleviate back pain.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

Fitness Goals for First Responders: Strength

Fitness Goals for First Responders: Strength

As a first responder you are responsible for the public's safety and well-being. FR are some of the most important jobs in today's modern world. There is a catch though. Not only are you responsible for the public's safety (including my own!), you are also responsible for your own. You owe it to yourself to be prepared and ready to respond to the demands. To do this you need to be injury free, strong and fit. Sometimes when you are living a high performance lifestyle (such as a first responder) it is easy to get side tracked and forget about what is important. When it comes to fitness, there are a few goals that I recommend working towards to stay in tip-top shape. Whether you are running into a burning building, chasing after the bad guy or lifting the MI patient into the stretch, these goals give you the fundamentals you need.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

How to monitor Training Intensity

How to monitor Training Intensity

t is common for people to go to the gym without a plan, spend 15 minutes on a foam roller, walk another 5 on the treadmill and then spend the next 30 minutes lifting weights that are way too light for them. They then 'call it a day', pack up their belongings, chug their sports recovery drink and head home. These people have wasted their time.

In order to make progress, you need to follow the Overload Principle. The Overload Principle is the concept that in order to make progress and gain strength you need to challenge the limits of the body and overload your capacity. The concept holds generally true. Translated to strength training, in order to get stronger, you need to lift heavy weights. While you don't always need to go to failure, you do need to work hard enough for the body (and the brain) to decide that it is worth it to put on more muscle. This comes down to a question of Intensity.

Intensity is pretty much what is sounds like: how intense is the effort.

I like to use a scale called the Rating of Perceived Exertion (RPE). RPE is a subjective measure of intensity, usually on a scale of 6-20 or 1-10 depending on the training day...I like to use a scale called the Rating of Perceived Exertion (RPE). RPE is a subjective measure of intensity, usually on a scale of 6-20 or 1-10 depending on the training day.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

Bulletproof Ankles

Bulletproof Ankles

Your ankles are our connection with our foundation, which is our feet.

The feet are our connection to the ground and responsible for every athletic movement we perform. All of the transfer of forces happens through the feet. Bullet Proof Ankles are essential to be able to run, jump, cut, kick, punch, squat, lunge.... you name it. The mobility-stability balance is the name of the game, and with a little bit of work and a lot of consistency you can increase your deadlift weight, decrease your 100m time and maximize your vertical all by taking care of your ankles.
 

Here are the key notes:

  • maintain your arch
  • walk and stand with your feet straight
  • choose minimal footwear when you can. When you can't, take off the restrictive footwear periodically and stretch/mobilize
  • Mobilize and work on your ankles/shins daily

If you follow those steps I guarantee that you will increase your ankle mobility, decrease foot pain, and your improve your injury resilience. You will feel better, move better, and perform better.

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca

Why you keep failing the POPAT, even though you are fit enough.

Why you keep failing the POPAT, even though you are fit enough.

Periodically I get a client who has trained their butt off and is ready to smash the POPAT. Their numbers are good. They're strong enough and fit enough. Then they go to take the POPAT.... and they fall short. Time, after time.

So what's the deal?

GENERALLY, I FIND 3 MAIN REASONS WHY SOMEONE WILL FAIL THE POPAT, EVEN IF THEY ARE FIT ENOUGH.

These reasons are: 1. Pacing, 2. Timidness, 3. No warm-up...

Author: Mark Murdoch, Kinesiologis, Chiropractic Student Have questions? Email me. I want to help! mark@leofitness.ca