@b_barn

class="content__text" Glute Ham Raise with Knee Flexion 👉🏻 Leg curl machines are great and can help reduce side-to-side strength discrepancies with athletes. 🧐 However, the glute-ham raise is more effective at strengthening and overloading the hamstrings in the lengthened range at both the knee and hip joints. 👉🏻 Also, it works the two primary functions, knee flexion and hip extension, simultaneously and as a better carry-over to sports performance. 👉🏻 Their is a lot of GHR variations that you can use (Razor Curl, GHR with Knee Flexion, GHR with hip-extension, Nordic-Curl etc…) and they all results in high degrees of hamstring activation by utilizing similar movements. 🧐 However, the hamstrings are challenged at different muscle lengths and those exercises that are somewhat similar should be used in a periodized sequence. BOTTOM LINE Keep programming the Leg Curl variations in the Accumulation and General preparation phase and Glute Ham Raise variations during the Intensification and Specific Preparation phase for your athletes to optimize sports performance. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration _____ #axxeleration #glutes #glutehamraise #kneeflexion #hamstring #strengthtraining #posteriorchain #athlete

February 18, 2023

class="content__text" 🚨 VIP/ PRIORITY REGISTRATION OPEN SOON! 👉🏻All our previous athletes from the 2022 off-season will be eligible to save their spots 2 weeks in advance with us before we open the registration to everyone. 🗓️ Date to remember: 1️⃣ Priority Registration open next Monday, February 20th, 2023 2️⃣ Regular Registration for our new clients and athletes open Monday, March 6th, 2023 ⏰ The countdown begins tick tack 😉Ps: Developing hockey players is WHAT we DO best 👌🏻 💥💥💥💥💥💥💥💥💥💥 🚨 INSCRIPTION PRIORITAIRE OUVRE LUNDI PROCHAIN 20 FÉVRIER 👉🏻Tous nos athlètes estivales de 2022 seront admissibles à réserver leurs places 2 semaines en avance avec nous avant que nous n'ouvrions l'inscription à tout le monde. 🗓️ Date à retenir : 1️⃣ Ouverture des Inscriptions prioritaire le lundi 20 février 2023 2️⃣ Ouverture des inscriptions pour tous le lundi 6 mars 2023 ⏰ Le décompte commence  😉 Ps : Développer des joueurs de hockey est CE QUE nous FAISONS de mieux 👌🏻 ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #registration #offseasontraining #summer2023☀️🏖🏝 #hockey #midgetaaa #nhl #lhjmq #qmjhl #training #strengthtraining

February 17, 2023

class="content__text" How much caloric surplus is required for muscle gain? Muscle growth will come from two main mechanisms: 👆🏻Greater MPS ✌🏻 Greater resistance training capacity. Muscle protein is in a constant state of turnover, and MPS and muscle protein breakdown (MPB) are cyclical and ongoing throughout the day. So, MPS must consistently exceed MPB to achieve net gains in muscle protein balance and thus net gains in muscle growth. ❌ In contrast, hypocaloric (deficit) has been shown to impair MPS and anabolic signalling. Furthermore, hypocaloric conditions are unable to accommodate incredible training demands (load and volume of work). 📈 Only, research done on overweight and obese untrained subjects’ muscle growth has been seen. Therefore, hypercaloric should be used if the goal is to maximize rates of muscle gain. BUT… 🙋🏼‍♂️How much caloric surplus is required? Put simply, the more advanced your training status the closer you are to your potential for muscular development the smaller the caloric surplus can be gaining an excessive amounts of fat. REFERENCE Aragon, Alan A., and Brad J. Schoenfeld. “Magnitude and composition of the energy surplus for maximizing muscle hypertrophy: Implications for bodybuilding and physique athletes.” Strength & Conditioning Journal 42, no. 5 (2020): 79-86. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #musclegrowth #musclegain #nutrition #calories #diet #hypertrophy #proteinsynthesis

February 16, 2023

class="content__text" Live Q&A pannel session with Axxeleration Staff 💥We are launching a very exciting and special series we've wanted to do for a long time. 👥A Q&A Panel series answering people's questions directly from the community and the audience. 🙋🏼‍♂️You have a ton of questions and you want some answers for high-level strength and conditioning coaches? 🙌🏻 We are ready to answer the most common and most extensive topic questions that all people in the strength training might have. Topics from strength conditioning, warm-ups, programming, in-season versus off-season, exercise selection, exercise progression, sport-specific topics, nutrition, supplements and any other topics you want us to cover! WHEN: Wednesday February 22nd at 5:00 PM   📍WHERE: Virtual Conference on Zoom   💰 HOW MUCH: 14.99$ 😱   🎟 Limited places available-Reserve your ticket now! (link in bio) https://www.axxeleration.com/live-education ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #qa #pannelsession #strengthtraining #strengthcoach #nutrition #training #education

February 15, 2023

class="content__text" How to transfer back squat to better change of direction ability in Hockey❓ There is indeed some good correspondence between the heavy back squat and some of the characteristics of change of direction ability. This is probably because the heavy back squat is primarily a quadriceps exercise, and secondarily a hip extensor exercise, and the squat position does work these muscles predominantly at moderate-to-long muscle lengths. However, the heavy back squat does not incorporate all of the key characteristics we need. 1️⃣Deceleration — the heavy back squat does not train the lowering (eccentric) phase of the movement very effectively, which is key for deceleration (we are approximately 125–150% stronger when lowering a weight than when lifting it.) 2️⃣Speed — the heavy back squat does not use a high speed in the acceleration (concentric) phase of the movement, because the weight is too heavy. And this is a key feature for improving acceleration during the change of direction maneuver. 3️⃣Direction — the squat uses a vertical direction of force to lift a weight against gravity, while the change of direction maneuver requires horizontal and lateral force production. 🙋🏼‍♂️How to create a training program that improves change of direction ability with the back squat? 👆🏻Change the type of resistance used to make the eccentric (lengthening) phase more challenging for the knee extensors (and hip exensors), by using an accentuated eccentric squat or use weight releasers. ✌🏻Mix in other exercises. 🔘Jump squats could provide a high-velocity stimulus for the acceleration phase 🔘Hip thrusts can provide horizontal force production 🔘 Diagonal and lateral lunges can develop the ability to produce force in other directions. BOTTOM LINE Identifying which exercises, and types of resistance, transfer best to sporting movements is a puzzle, but it is not an unsolvable puzzle for strength coaches who are prepared to look in detail at the biomechanics of the athletic movements they want to improve. #axxeleration #backsquat #hockey #changedirection #agility #speed #strengthtraining

February 14, 2023

class="content__text" Seated Shoulder Press-BB The ability to be strong in the overhead position will allow us to have greater submaximal performances because this movement pattern is going to provide the greatest strength carryover to all other pressing angles below 90 degrees. Also, the overhead press mouvement helps common injury from poor posture by improving your shoulder health. If your looking to improve your upper body strength don’t skip the overhead press exercise in your training program. Here was my A Series from Upper Body 1 5x 8 reps with a 3-0-1-0 tempo! ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #shoulderpress #militarypress #strengthtraining #shoulder

February 11, 2023

class="content__text" Lifting heavy isn't the only and best way to build strength In strength training books they all agreed that we need to lift “over 90% to build max strength”. BUT... Those books fail to mention that most of your athletes don't have the strength, coordination, or technique to handle heavy weights safely. It's about programming to fit their needs and training level. Most of our hockey players' athletes are at Beginner or Intermediate training levels NOT Advanced skilled lifters. Their needs as Intermediates and Beginners are different than the textbook protocols. 🙋🏼‍♂️How to load them better? Build strength through with moderate loads of 75-85% if you’re using percentages or 2-3 reps left in the tank. It's heavy enough to build strength, but still light enough where technique doesn’t break down. This allows them to build skill in the lift, confidence with a weight they're comfortable with, and eliminates fear while still building the strength they need. This is where smart training programming comes into play. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #strengthtraining #liftingweights #strength

February 11, 2023

class="content__text" ❌Fasting is not your friend if your main goal is muscle growth 👥 There’re actually intermittent fasting fans who believe that fasting benefits muscle growth because of growth hormone elevation. 📈 Well, the temporary rise in the growth hormone as a result of fasting is not due to anabolic event. It’s a compensatory phenomenon, a homeostatic stress response. It’s merely the body attempt to mitigate what it perceives as a threat to survival. 🏢 Think of growth hormone elevations during fasting as the emergency lights of building popping on when the main power goes out. This doesn’t mean that fasting will cause rapid declines in muscle mass, but there is nothing anabolic about not eating. We need to understand the human biology first before jumping to conclusions! For example, 🙋🏼‍♂️Is heavy resistance training bad for muscle growth because of transient elevation of cortisol? Of course not! 🙋🏼‍♂️Sleep deprivation can cause temporary elevations in growth hormone. It this good for growth hormones? Of course not! If fasting were superior way to growth muscle, we’d see it in the peer-reviewed litterature 📌 Let’s quote a recent paper by Williamson and Moore « Thus, based on the acute research to date, we argue that lost opportunity for amino acids-induced MPS with more feedings may not be compensated for with fewer feedings at higher doses, as what is likely to occur with intermittent fasting. It’s our position that IF likely reprensent a sub maximal dietary approach to remodal skeletal muscle, which could impact the ability to maintain or enhanced muscle mass and quality especially during periods of reduced energy availability » REFERENCE Williamson, Eric, and Daniel R. Moore. « A muscle-centric perspective on intermittent fasting: a suboptimal dietary strategy for supporting muscle protein remodeling and muscle mass?. » Frontiers in Nutrition 8 (2021): 640621. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #fasting #musclegrowth #sciencebasednutrition #musclegain #hypertrophy

February 11, 2023

class="content__text" What are the variables that can impact on your results in resistance training program? 👥When you work with athletes, you want to be sure that your strength training programs are going to improve their sports performance. 🏆 And if you want to help your athletes win, then you need to believe that your strength training programs are better than those written by other strength coaches! 😅Of course, we all like to believe that what we are *already* doing with our athletes is “the best way” of training. 🤷🏼‍♂️But in reality, we have no way of knowing whether a different approach would be better than what we are currently doing, because so much is changing while we are trying to take stock of what is going on. 🏋🏻‍♀️Individual athletes develop over time, some arrive and others leave, and the conditioning, sports, and tactical training programs are changing constantly. 🙋🏼‍♂️So how can we get a competitive advantage? 🤓 Well, an easy way to get an advantage is to spend more time thinking about how strength training actually transfers to sport. ⚠️ THERE IS SO MUCH THINKING BEHIND A PROGRAM. For example, here are some transfer related variables that need to be considered in strength training program design to optimize the transfer to sport: 👉🏻Allocation of energy used in sport 👉🏻Athletes position – width of stance / grip etc. 👉🏻 Contraction mode- Eccentric and concentric phases 👉🏻velocity 👉🏻joint angle of peak contraction 👉🏻point on the strength-endurance continuum 👉🏻degree of stability 👉🏻external load type 👉🏻force vector 👉🏻muscle group 👉🏻Equipment selection 👉🏻Exercise selection and progression 👉🏻Ground contact time / Stretch-shortening cycle (SSC) involvement 👉🏻Load 👉🏻Limb involvement 👉🏻Lines of Displacement 👉🏻Periodization of strength training 👉🏻Position of Load 👉🏻Range of movement 👉🏻Rate of force development and acceleration 👉🏻Reps and sets 👉🏻Resistance mode 👉🏻Rest periods 👉🏻Technique 👉🏻Time under tension 👉🏻Training history 👉🏻Training method 👉🏻Training Volume and tonnage 👉🏻Etc…

February 11, 2023

class="content__text" Why mesure body composition? Body composition is an important determinant of athletic health, injury prevention and performance in athletes. Also, it is crucial in evaluating the efficiency of a diet or aspects related to the nutritional status of the athlete. Body Composition assessment in terms of athletic health 👉🏻 Identify health risks associated with excessively low or high body fat values 👉🏻Educate clients and athletes about the risks of low or high body fat values 👉🏻Monitor changes in body composition 👉🏻Estimate healthy body weight goals 👉🏻Formulate dietary and exercise recommendations 👉🏻Monitor growth, development, and age-related change For a strength coach, we can see if: 1️⃣Are changes in training/nutrition effective? 2️⃣Are they losing/building fat and lean where needed? 3️⃣How do they compare to the other athletes in your sport? 4️⃣Is there a risk of injury and what potential injuries can be detected? Muscle imbalance (left/right), Upper/lower body mass ratios and whether is it safe to return to play after injury(Compare baseline lean/muscle with post-rehab lean/muscle) Here is an example of a safe Return-to-Play protocol using body composition numbers: 💥Baseline DXA scan establishes healthy lean/muscle 💥Injury occurs 💥Rehab proceeds 💥Successive DXA scans determine if lean/muscle has returned to pre-injury levels just like any concussion protocol used throughout Sports! ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #bodycomposition #injuryprevention #athletics #performance #health #bodyfat

February 11, 2023

class="content__text" Split-Squat-Front Foot Elevated-Low Pulley I’m a big fan of using the low-cable split-squat early in any of my athlete’s training cycles, as it helps them learn the movement quickly, and can also reinforce a balanced center of gravity (because the low pulley encourages a forward and down movement pattern as this is the direction of the load.) The front foot elevated low pulley variation is great to reintroduce the split-squat movement pattern and requires less mobility to achieve a full range of motion. Also, by standing facing a pulley machine by holding a single handle hooked to a low pulley using the contralateral hand you need to pull back your shoulder blades which are great for strengthening the scapula. Here was my B series with 4 sets of 15 reps with a 3-0-1-0 tempo ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #splitsquat #strengthtraining #scapularstability #quads #training

February 04, 2023

class="content__text" Potential benefits of Rhodiola Rosea as an adaptogen supplements Rhodiola rosea is believed to stimulate and sustain cognition-critical neurotransmitters — including norepinephrine, dopamine, and serotonin. It may further optimize these neurotransmitters by helping their transport across the blood-brain barrier. Rhodiola rosea has acetylcholine-protective and antioxidant properties that may help with age-related decline. Most notably, Rhodiola rosea strengthens mental resistance to stress by blunting the release of stress hormones including cortisol. Research suggests Rhodiola rosea's nootropic effects begin within 30 minutes and may last for up to six hours. Potential Benefits: As a herbal Adaptogen, Rhodiola rosea helps strengthen mental & physical stress resistance while supporting brain energy — promoting clear, calm thinking under taxing conditions. Rhodiola rosea is traditionally used to enhance mental processing, memory, learning, attention span, mood, work capacity and others: ✔️Reduced perceived exertion ✔️Improved endurance exercise performance ✔️Improved cognitive function ✔️Mood supporting ✔️Immune boosting ✔️Anxiety reducing BOTTOM LINE 💥Rhodiola rosea is an adaptogen: that may be supportive during periods of high stress. 💥Rhodiola rosea may enhance mental performance: with mood boosting and anxiety reducing effects. 💥Rhodiola rosea may enhance physical performance: increasing aerobic capacity and reducing how challenging a workout feels. REFERENCE Shevtsov VA, et al. Phytomedicine. 2003 Mar;10(2-3):95-105. ______ 🏋️ Axxeleration© performance center based in Châteauguay- link in profile 🐤Twitter - S_lagrange 🖥Email:[email protected] FB👨🏻‍💻 - Axxeleration 📺Youtube - Axxeleration ______ #axxeleration #rhodiola #adaptogens #supplements

February 04, 2023