strength training

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

Basics of Mobilization

Basics of Mobilization

I mobilize every day. Or at least.... most days.... But that's beside the point. What I am trying to say, in a less-than-elegant manner, is that mobilization is important, and it should be done often. My car, my desk, and my kitchen table all contribute to some sticky spots in my Range of Motion that I need to work out on a regular basis. BUT. I have a different set of tools than most of the people reading this. I have a pretty strong knowledge of anatomy and access to clinicians and soft-tissue tools that aren't commonplace.

But again.... that's beside the point. The POINT is that you don't need any sort of advanced anatomy knowledge, fancy or expensive tools, or to pay $50 every time you have sore calf muscles. You are perfectly capable of doing regular maintenance on yourself. All it takes is a simple understanding of a few simple principles to get you heading in the right direction. That is what I outline in this post. 

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

Best tools for a home workout

Best tools for a home workout

I'm not a very big fan of the Globo Gym (see Globo Gym Commercial from Dodgeball). Frankly, I want to train on my own schedule, with my own equipment and in the company of my choosing.

For this reason, I choose a few simple tools that I keep at home, or even travel with, that meet all of my training needs...

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

The importance of Core Stability

The importance of Core Stability

Spoiler Alert: it's not about rock-hard 6-pack abs.

In this article, I explain the importance of core stability, and how it applies to movement, as well as teach you the exercises that will help you build a rock-solid core.

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

The 7 Movements your need to Master - Part 4: Gait (Running)

The 7 Movements your need to Master - Part 4: Gait (Running)

Today we tackle the most complex, yet the most underappreciated category of the fundamental movement patterns. Today we talk about Gait, or in other words, Running. The unfortunate reality is most people suck at running. This is surprising because it is fundamental to human performance. If you look at the stats, running is the most dangerous sport with over 75% of runners suffering some sort of injury annually. But this doesn't need to be the case.

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

Friday Workout, July 29/2016

Today we are going to lift some heavy weights. It is a 5x5 with the deadlift and the bench or floor press.

Go through a thorough warm up and make sure you are ready to lift. Use 2-3 warm up sets leading up to your heavy sets of deadlifts or bench press. Once you are warmed up, perform 5 sets of 5 reps of each movement. Rest 3-5 minutes in between sets.

Working:

  • Deadlift x5 sets of 5 reps

  • Bench/Floor Press x5 sets of 5 reps

Train hard!

-Mark

B.Kin, Canadian Society of Exercise Physiology

 

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