View this post on Instagram Recovering from an injury does not mean you have to avoid training. While initial rest is necessary in order to avoid reinjury during the inflammation phase, it is smart to continue training in ways that do not excessively stress the injured area once you are cleared by your PT or doctor. # Utilizing movement which is not contraindicated can help improve strength in the injured limb during the repair phase. (Lee, 2009) The benefits of proper rehab and reconditioning include: 1) prevent excessive muscle atrophy and joint deterioration for injured limb 2) maintain muscular and cardiorespiratory function for uninjured areas 3) improve nueromuscular and proprioceptive control in the injured area 4) optimize tissue function to improve collagen fiber alignment and fiber hypertrophy (greater alignment + hypertrophy = more efficient at transmitting force, aka stronger tissue) (Burkhart, 1997) # This video shows an example of an indicated upper body movement, an isotonic prone dumbbell seal row, which doesn't involve the injured area (hip) in order to maximize the benefits of rehab listed above. # As healing progresses, increasing speed and load to permitted exercises can facilitate recovery. The three phases of healing can vary in duration but it is important to remember that lack of pain is not always a true indicator of being fully recovered and return to activity should be very gradual. The final maturation-remodeling phase can last for months to years. (See image from NSCA) #strengthcoach #CSCS #onlineprogramming #unrealfitness #onlinecoach #grandrapids #powerlifting #weightlifting #sportsperformance #bench #surgeryrecovery #labraltear #hipimpingement #mobility #tissuehealing #speedandagility #grmi #strengthtraining #injuryrehab #evidencebased #strengthandconditioning #collegeathlete #physicaltherapy #reconditioning #roadtorecovery A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Jul 15, 2018 at 4:32pm PDT View this post on Instagram When sport seasons come to an end, it doesn't mean time to relax. It means it's time to plan on how to come back even better and dominate the following year. # Being a college athlete requires staying in shape year round, especially in the off season. During the sport season, we stay in the weight room for the full duration of the school year. Why slack off during the summer and lose all the power and strength built? # In the off season, we can focus heavily on resistance training without having to worry about fatigue affecting sport specific practice. A well planned year-round training program makes the most of the off, pre, competition, and post season via fluctuations in volume, frequency of training, sport specificity of exercise selection, and intensity of movements. # These are all factors I consider when designing a program for my athletes whether the sport is powerlifting, softball, or just a general population client who is looking to progress their training goals. And with that said, it's time to create some off season training programs! #creatingastrongeryou #collegesoftball #highschoolsoftball #fastpitchsoftball #cscs #strengthandconditioning #speedandagility #strengthcoach #onlinecoach #weightlifting #powerlifting #softballcoach #biomechanics #programming #periodization #hypertrophy #power #strength #mobility #endurance #collegeathlete #athleticdevelopment #poastrengthandwellness A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on May 19, 2018 at 9:11am PDT View this post on Instagram Program templates are nice for guiding your athletes in the right direction of thier goals. I try to provide enough info, without overloading them, to my athletes on how to do the movements within thier program properly. I also coach them on WHY we do certain movements, the reasoning for the set/rep scheme, and the goal of the overall periodization method. Providing this info will help ensure the client that as long as they follow the program, they will progress. This also helps athletes stay more adherant and intentional to the plan. #strengthandconditioning #cscs #softballcoach #speedandagility #conditioning #fastpitch #strengthcoach #powerlifting #weightlifting #periodization #preseason #athleticperformance #collegesoftball #raidernation #deadlift #grandrapids #grmi #personaltraining #strengthtraining A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Mar 17, 2018 at 9:43am PDT View this post on Instagram Had a convo with someone today who is trying to get back into an active lifestyle. I ran through ideas to help her find the right path to reach her goals, like creating a specific training program catered to her. She mentioned not liking her past personal trainer because they tried to kill her every workout for 3 months and didn't write a program fit to her needs. This crushes me to hear. If a trainer pushes a client to physical and mental exhaustion EACH workout with no plan in mind, they are not providing the best service. Not everyone can adhere to high intensity training 100% of the time. Meet the client where they are from the start and create a specific program for them as they continue. Yes, workouts are supposed to be challenging, but if it is unrealistic for the client then use common sense to adjust. Better yet, help develop a plan that will slowly progress the individual. Allow them to feel success over time. They come to you for accountability, support, and achievement. If the program you run them through just leaves them feeling worse about themselves and like a failure, then it is the trainer who has failed. #strengthcoach #cscs #personaltraining #powerlifting #softballcoach #onlinecoach #speedandagility #softballtraining #fastpitch #collegesoftball #athleticdevelopment #strengthandconditioning #girlswholift #customprogramming #grmi #grandrapids #unrealfitness #programdesign #periodization A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Feb 16, 2018 at 5:12pm PST View this post on Instagram Working on Romanian Deadlifts as an accessory exercise will improve the athletes overall deadlift strength, and specifically the strength of the hamstring muscles. The hamstrings are an underused posterior muscle group and very important for athletes when sprinting. The eccentric movement, elongating the hamstring, of the RDL creates length-tension which also occurs during the sprinting movement. Training RDLs can help prevent hamstring strains and keep athletes healthy throughout the season. #biggerfasterstronger #strengthcoach A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Dec 11, 2017 at 4:40pm PST View this post on Instagram Smart programming facilitates longevity which is the name of the game! In order to progress in the main movements, we cannot neglect the little things. The video shows mobility and banded isometric exercises which work smaller muscle groups to improve imbalances and prevent injury. The exercises demonstrated are sumo walks (outer glutes), banded hip flexion (psoas, hamstrings, glutes) knee extension (quads, hip flexors) hip adduction and hip distractions. Other benefits include proprioceptive awareness, more efficient muscle contraction, improved range of motion and flexibility. These exercises could be incorporated as a dynamic warm up or included at the end of your workout as accessory movements. For programming inquiries, contact us in our bio page! #strengthandconditioning #strengthcoach #mobility #proprioception #biomechanics #weightlifting #powerlifting #flexibility #rangeofmotion #rehab #reconditioning #tissuerepair #injuryprevention #anatomy A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Jul 12, 2017 at 7:49am PDT View this post on Instagram The whole goal of strength training is not to grow the biggest muscles and continuously hit PRs. While that may be fun and a strong athlete is certainly at an advantage over the weak, the true purpose is to prevent injury and keep the body healthy in order to participate in the game PERIOD. What's the point of drastically pushing the athlete to only end up injuring them and having them out for the whole season? A waste of time and loss of talent in the line up. I have a different outlook on programming for athletes and myself ever since dealing with injury. The adversity of being injured forces you to reevaluate why lifting is important in the first place. Better to make very minimal gains for life and be able to lift, than be injured and not able to lift ever again. After many years of training, realize that hitting personal records will be slow. It's not realistic to exponentially increase strength naturally. Use a progressive approach and be consistent to make as many gains on as little volume as possible, aka being efficient. This results in small wins, which eventually add up. Rather than destroying your body with extreme volume for short term gains, be in the game for the long run. This isn't a race to put on 20lbs of muscle mass in a few months. Pushing your body too drastically will just knock you out of the game. Take appreciation in the little wins. #personaltraining #strengthcoach #CSCS #onlineprogramming #onlinecoach #grandrapids #powerlifting #weightlifting #sportsperformance #swmichigan #swmi #softballcoach #bench #squat #deadlift #mobility #speedandagility #athleticperformance #collegeathletes A post shared by Courtney Bishop | Mindful Mvmt (@poastrengthandwellness) on Dec 22, 2017 at 12:44pm PST
