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Client: “Oh man my low back is stiff and sore al

Client: “Oh man my low back is stiff and sore all the time. What can we do for it?”

Me: “Well do you move it or know how to move it?”

Client: INSERT BLANK STARE….”My back?!”

I think there’s a common misconception that the spine is not trainable. In actuality, if you look at our anatomy, you will see that the spine is surrounded by musculature and nervous system inputs. The multiple layers of muscular fascia on the posterior side of the body surrounding spine are all trainable qualities for any individual. Our spines are made to segment under-load and be able to resist the forces that we put on it in a day-to-day. Whether your day-to-day is taking bumps in the ring or picking up your kids from school, you should have a spine that allows you to do those things. In my experience, the people that come to me with low back pain cannot segment their lumbar spine and it moves as one massive clump, and because of that the only place it moves is usually the place that people feel symptoms and those symptoms can be pain. If your brain doesn’t know how to use something in an open chain environment, then don’t expect it to have it in a closed chain environment. The spine is trainable, it just takes time and effort like any of the muscles in the body and progressive overload to achieve a strong, stabile and mobile spine.

Client: @roderickstrong completing lumbar extension lift offs.

@functional_range_conditioning
#spine #spinetraining #lowbackpain #spinehealth #lowbackpainrelief #lowbackexercises #frc #frcms #functionalrangeconditioning #functionalrangesystems #strengthtraining #strengthandconditioning #orlando #cfw #curryfordwest

My son joined in the birthday workout. Ten exerci

My son joined in the birthday workout.

Ten exercises, 42 reps (14 for him) that covered the whole body.

Thank you for all the birthday wishes. It was a great birthday.

#fathersonworkout #strengthtraining #strengthandconditioning #fitness #workout #strengthcoach #kettlebell #functionalfitness #functionalmovement #barefoottraining #vivo

We use the SAID principle when it comes to program

We use the SAID principle when it comes to programming sought after physiological adaptations.

SAID stands for Specific Adaptation to Imposed Demands.

So if your goal is to create better hip extension then you have to be specific with what inputs you apply to the hip to achieve that. Some will argue a deadlift is specific enough and while heavy outputs of strength in a full ROM should be an important aspect of training, isometrics and eccentric loading specific aspects of hip strength in extension are just as important.

The human movement system will adapt to the specific inputs you put on it, day in and day out. What you do in your training, while important to be enjoyable, needs to be specific to giving you the capacities you need for every action of everyday life and are specific to any asymmetries or msk dysfunction you have. I have a few things K continually work on and a few injuries I’m working thru but I don’t let that stop training, just makes me adjust and be specific to what I need in this season.

What do you need in your current season? Is your training specific to you and those needs or just general?

Reflect on if that is the best thing for you in this season.

#sportscience #strengthandconditioning #functionalstrength #functionalrangeconditioning #functionalrangesystems #frc #frcms #ism #strengthtraining #hips #glutes #hipmobility #deadlift #workout #personaltrainer #cfw #curryfordwest

Morning reminder to carry heavy things and make su

Morning reminder to carry heavy things and make sure your posterior chain works.

Heavy farmers carries and hip thrusts have some incredible carry over to basic daily functions.

Where and how to implement these in your training and why they are so applicable is why you should be training with us at Unconventional Strength.

Also shout out to @superxapparel for the sweet Wolverine sweatshirt that I love working out in.

#workout #training #strengthtraining #strengthandconditioning #farmerscarry #hipthrusts #posteriorchain #cfw #orlandogym #personaltrainer

Battle Rope tutorial. If you have never used this

Battle Rope tutorial.

If you have never used this tool before it’s a great tool for whole body conditioning, especially if limited by lower body injury or chronic pain which limits your ability to do traditional conditioning.

Check this video out for some movements (alternating waves, rainbows, and lateral waves) and two big tips that will help you in your next rope session.

Have you used a rope before? What’s been your experience?

#battlerope #battleropetraining #battleropeexercises #conditioning #menshealth #mensfitness #workout #strengthandconditioning #livingfit #cfw #orlandogym #orlandofitness

A few scenes from being back to work the last few

A few scenes from being back to work the last few weeks, helping people move better, feel better and look better. Better is what it’s all about. Thankful for my coaches who held down the fort while I was gone on my first two week break in age last ten years of work. Feel rejuvenated, recharged and ready to help the community understand why what we do is so special and so necessary. Value lies in receiving the outcome you desire from the time you invest. If outcomes are your goal with your training, why arnt you training here?

#fitness #exercise #workout #movewell #movebetter #strengthandconditioning #steelmace #cableworkout #core #injuryprevention #kettlebellworkout #cfw #orlandogym

Want to spice up your bodyweight workouts? Throw

Want to spice up your bodyweight workouts?

Throw in some external tools to change the range of motion like paralettes and TRX, and load it up with a weight vest.

Bodyweight Circuit
8-10 sets
10 reps each

Paralette Push-up
TRX Inverted Row
GHD Back Extension
Deadhang Crunch
Lebert Equalizer Dips
Reverse Sit Ups

Don’t forget to replenish post workout. @dadfuelofficial is my favorite. Protein post workout has been shown to stimulate a maximal anabolic stimulus (PMID: 23459753).

#workout #menshealth #strengthtraining #strengthandconditioning #fitness #bodyweight #trx #bodyweightworkout #core #coretraining #orlandogym #cfw #vivobarefoot #dadfuel

Sleep is in short supply as a father of a two week

Sleep is in short supply as a father of a two week old but I’m slowly returning to my old training schedule. I love to incorporate some strength training after a day of jiu jitsu. Fueled by @dadfuelofficial, I broke out my @ancoretraining and put together an upper body workout with just cables and an incline bench from @living.fit. Chest, shoulders, scap, lats and finished with some neck work.
Plenty strong to change some baby diapers tonight.

#dadfit #ancore #ancoretraining #upoerbodyworkout #upperbodystrength #shoulders #necktraining #orlando #cfw #orlandopersonaltrainer #orlandogym

Update from Orlando Cliff notes: 1) Unharmed and

Update from Orlando

Cliff notes:
1) Unharmed and undamaged
2) No power at gym
3) Taking two week sabbatical for birth of my daughter.

Deep to superficial. Local to Global. Hip day wit

Deep to superficial.
Local to Global.
Hip day with @functional_range_conditioning

Some of the things you are seeing here:
Cable loaded rotation, adduction from flexion and extension, extension with knee extension and flexion. Why? Because the SAID principle dictates that if I want something to get stronger I need to be specific with my intent and my input.

Finishing off the session with some trap bar deadlifts and carries barefoot. Why? Lifting and carrying things over distance is going to be a challenge we face in the world regularly. Barefoot training to get the foot stronger and feel every step, every input.

Everything I did in the first block was to give me the capacity to do the thing in the last block. That’s what training should be. It should give us capacity to do the things we want or need to do. It’s why I use FRC principles in a lot of my training and coaching. Because it’s about building resiliency and capacity specifically to the individual and their needs. It’s not exclusionary of other expressions of strength. In fact, it’s inclusive. It’s the lens at which we look at how to load and why to load and what to load.

#frc #frcms #hipmobility #hiptraining #mobility #strength #strengthtraining #frcism #functionalrangesystems #strengthandconditioning #functionalfitness #deadlift #orlandogym #orlandopersonaltrainer #cfw

Dynamic Stability work with the surge. Loading th

Dynamic Stability work with the surge.

Loading the body dynamically in multiple planes of motion creates a a full body challenge that includes everything from hip stability, to ankle mobility to core strength. Water is one of my favorite loading tools for their sequence (Surge is water filled) to create even more ownership of each position.

Feet plugged into the ground in my vivos, so I can feel and react uninterrupted from the ground up.

How do you move?

#movement #core #mobility #stability #strength #core #balance #3dmaps #hipmobility #spinemobility #anklemobility #personaltrainer #surge #waterresistance #menshealth #coretraining #myvivos #cfw

Shoutout to just some of the men who train with US

Shoutout to just some of the men who train with US.

Men who are proactive with their health.
Men who understand that moving well and looking great are not mutually exclusive.
Men who strive for 1% better every session in and out of the gym.
Men who relentlessly pursue the three tenants of Unconventional Strength:
Strength.
Mobility.
Movement without Limits.

Whether in person or virtually, we understand the challenges men face from preconceived notions of training, time constraints and chronic pain. If you are ready to take back control of your movement health and physical wellbeing, join US. Comment below or shoot us a message.

We are here to support you.

#menshealth #strengthtraining #strengthandconditioning #mensfitness #fitness #personaltraining #personaltrainer #orlandogym #orlandofitness #cfw #trainhard #workout

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