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We all have to start somewhere. For some people,

We all have to start somewhere.

For some people, it’s restarting.

There is no perfect time.

For Roan, in his own words “Three months with you was better than six months of PT.”

Bought in. Working hard. Moving better. Feeling better. You can’t tell me you don’t see his progress and say to yourself “ I can do it too.”

You can. It’s a matter of making the choice to change.

Make it and let us help you find a version of yourself you didn’t know you had. Stronger, healthier, happier.

Join us.

#fitnessjourney #fitspo #instafit #workoutwarrior #fitnessmotivation #personaltrainer #rehab #prehab #movebetter #feelbetter #lookbetter #orlando #orlandopersonaltrainer #cfw

Unconventional Tools Landmine and Steel Mace If

Unconventional Tools

Landmine and Steel Mace

If you can’t tell from the name, we love to include unconventional tools into our programming. The equipment we choose for programming is not arbitrary though but fits specific needs with programming. All of our tools allow for progressive overload and can be scaled to each individual.

Two we tend to use quite a bit in our programming, landmine and steel mace, share a lot of similarities. For greater loading strategies and more power work we include landmine work in our training. Allowing for greater loads and more variance in movement, landmines allow for seamless transitions between bilateral and unilateral movement variations, as well as asymmetrical loading (loading one side of the body or the other). The anatomy of the landmine (long lever arm) also allows for progressive movement with locomotion emphasis teaching individuals how to create force while moving forward, a key component to carry over of force creation in everyday life.

The steel mace at first glance has much the same anatomy as a landmine and many of the same benefits. In addition to some of the loading strategy benefits it allows for circular force training, learning to create and absorb circular rotational forces. The grip of the landmine is also wider emphasizing grip strength and also allowing for greater force irradiation between the hands. These isometric forces as well as the distal loading makes light weight feel very heavy.

The goal of any modality at our studio is to encourage global movement efficiency, be adaptable to all levels and have subjective carry over to strength and conditioning results.

If you’re interested in how we use these various modalities and incorporate them into building strength and functional capacity in our clients, comment below or message us to get you started.

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#steelmace #landmine #unconventionaltraining #unconventional #workout #core #fitness #strength #conditioning #strengthtraining #strengthandconditioning #orlandopersonaltrainer #orlandogym #singlelegtraining #steelmacetraining #cfw #myvivos

Our semi private groups have become a huge culture

Our semi private groups have become a huge culture portion of our studio.

Semi private clients are following their own programs, but in a group setting. No need to memorize everything because we have an app we use for everyone’s individual workouts.

This time of year we phase into more fun holiday themed workouts as a group. January will kick off new programming based on everyone’s individual evaluations and goals. Meantime we get to have some holiday themed fun this month.

Can’t you see the fun on their faces?

#grouptraining #semiprivatetraining #strengthandconditioning #sledpush #sledworkout #holidays #christmas #legday #strengthcoach #personaltrainer #orlandogym #orlandopersonaltrainer #cfw

Programming and workouts should address so many va

Programming and workouts should address so many variables including the stresses associated with your life outside of the gym. With athletes that is easier as it directly relates to their season. For the general population it becomes a bit more nuanced. If you are working with a coach, make sure they are considering the stresses in your life and variables that could affect the output in the gym both physically and psychologically.

Training at our studio focuses on some key standards regardless of the season:
1) Unilateral (one leg or the other) more than bilateral (both arms and legs at the same time)
2) Addressing human biology at the joint level first IE matching movements systematically based on the necessary motions at joint segments and applying that to your life.
3) Training every energy system and spending time optimizing them systematically.
4) Exercises/movements are always chosen based on the individual needs, not some arbitrary definition of what is functional.
5) Training should make you better without breaking you.

This is the science part of the post. Read at your own risk of boredom. Its about what you saw in the videos and my current programming:

Current programming journey is a combination of isometrics and cluster sets which at heavy loads is significant challenge. I love programming like this during the holiday season because we all find ourselves or tend to find ourselves in a caloric surplus and these sessions provide a great opportunity for muscle building with that surplus.
Accessory work is usually geared toward high volume linear joint work (shoulder flexion and knee extension in this case) and finished with some dynamic eccentric quasi isometrics for elbow flexion and eccentric quasi isometrics for elbow flexion.

#functionalrangeconditioning #functionalrangesystems #functionalfitness #strengthtraining #strengthandconditioning #workout #orlando #vivo #myvivos #orlandogym #cfw #sportscience #exercisescience

So proud of little man and his journey at BJJ Bell

So proud of little man and his journey at BJJ Belle Isle with @pcardoso_bjj and @gabrielquesada. He’s learned so much, turned a corner and now wants to compete. I couldn’t be more proud of him!!!

Dad Fuel has been so clutch in helping me meeting

Dad Fuel has been so clutch in helping me meeting my daily caloric and protein needs, while checking the boxes related filling in my micronutrient needs. It’s the best of both worlds. If you want to get the jump on those inevitable resolutions or just need to fill in your daily gaps, check out the @dadfuelofficial Black Friday deal. Subscribe for two bags and get 40% off, free shaker and free shipping.

Don’t miss out! Happy Thanksgiving everyone.

#protein #supplement #dadfuel #fitdad #blackfriday #strengthcoach

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

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