Preventing Hamstring Injuries

Preventing Hamstring Injuries

Running is the most dangerous sport.

But does it have to be?

If you are engaging in regular sprinting sessions, you NEED to be doing this exercise.

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

Top 7 Exercises to prepare for the Push - POPAT/PARE Training

Top 7 Exercises to prepare for the Push - POPAT/PARE Training

It is often assumed that the ‘Push’ station of the Police Physical Abilities Tests (PATs) are a measure of upper body strength or endurance. While upper-body pressing power is a major factor, the ‘Push’ requires whole body involvement. If you only train for pressing, you still won’t get anywhere if you fail to transfer force from your core...

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

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, Kinesiologist, Chiropractic Student. Have questions? Email me. I want to help! mark@leofitness.ca

How to train for the Stairs - POPAT/PARE Training

How to train for the Stairs - POPAT/PARE Training

In order to avoid losing time on your POPAT or PARE laps, you need to be proficient at the speeding up and down the stairs. There is an obvious solution: train stairs more. BUT, if you struggle with it there are more effective ways to train.

Here is what NOT to do: do laps on the stairs to exhaustion...

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

The SAID Principle: the most important concept in training

The SAID Principle: the most important concept in training

If you take your training seriously you need to understand the SAID principle: Specific Adaptation to Imposed Demands. This means that how you train has a direct impact on your results. You get out what you put in. The stimulus you provide creates the adaptation. It isn't just limited to the gym though. The SAID principle applies to all aspects of your physical life, including what you do in the remaining 23hrs of the day spent outside the gym.

Let's talk about what it is, how it affects your training and how you can take advantage of it to maximize your performance.

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

How to do a Kettlebell Clean

How to do a Kettlebell Clean

Get jacked with a single piece of workout equipment. Seriously. If you can master the kettlebell or even just a few exercises with it you can be well on your way to building athleticism beyond what you thought you were capable of.

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

3 Considerations when training for the POPAT/PARE

3 Considerations when training for the POPAT/PARE

Don’t ever complicate it. Follow these 3 principles instead.

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

Prehab for Police Officers

Prehab for Police Officers

Warning: this is the most boring article you will read this week.

Straight up. I am going to talk about some super simple, straightforward NON-ground breaking stuff... It isn't the most exciting. BUT.... if you take what you read to heart and actually USE IT you can significantly decrease your chance of injury or even address some of the injuries you may already have.

I have already written about WHY so many cops get back pain and how they should train to maximize their performance. I highly recommend checking those article out.

The focus of this article is teaching 'Spine Sparing' strategies. These strategies will help you learn to use your shoulders and hip properly, instead of your back...

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