Body By Gymbro

I have been getting a lot of questions about fat loss leading into summer from my clients. I first want to mention that this is FAT loss not WEIGHT loss. If we want to create a lean body, we need to keep our lean muscle mass. I never want to have any client say weight loss due to the effects of the diet and fat free cultures that came before us. Crash diets and starving yourself to be "thin" or "skinny" is not a great way to set yourself up for a strong and hearty life. Our scale weight is only a representation of our caloric intake, our bodyfat percentage is a the true representation of a strong and healthy body. Here are a couple of the main points I have been making sure clients are prioritizing leading into a fat loss phase. Prioritize protein! Proteins are the nutrient that helps us with recovery. It is used to repair tissues and also is more satiating. When we consume an adequate amount per day we are providing the body building blocks to a lean body. I recom...

When it comes to learning/coaching a new movement pattern, or in the case of team sports a skills development activity, in the gym or on the field there is more than one way to get there. Two useful strageties for the coaching process are Part-Part-Whole (PPW) and Whole-Part-Whole (WPW). Now while the two methods both use the DDCDD ( DESCRIBE it, DEMONSTRATE it, and CUE it; athletes will DO it; and both will DEBRIEF it)  Coaching Loop found in Language of Coaching  (https://humankinetics.me/2021/02/10/what-is-the-coaching-communication-loop-and-how-can-you-use-it/).  PPW coaching takes the movement you are looking to correct and breaks it up into its base parts before returning to the whole. For this discussion we will use the example of a Lateral Med Ball Throw. The big benefit of this method is that you allow the athlete to find the feelings they need to have without the distraction of the Med Ball. If the athlete has issues with more than one component of the movement ...

Strength & Conditioning Packet 2022     Rugby Union is a sport that requires strong anaerobic and aerobic capacities from the players. 15 players for each team play 40 minute halves running like soccer players and hitting like football players. Over 13 weeks this program looks to focus on developing many of the necessary qualities of the athletes, while also meeting the athletes where they are at due to varying training ages. This concurrent program can have the flexibility to be implemented by novice to advanced athletes.      This training program is broken down into a standard triphasic model where three week blocks are used to progress the athlete from owning the patterns to explosively executing the lifts with confidence. Given the schedule of the club, the program is designed with two 90 minute sessions per week. This program can be modified to a four days per week program. One would do this by moving the conditioning to its own 45 ...