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Best Exercises to Become a Pro Athlete

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Best Exercises to Become a Pro Athlete

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Have you ever imagined yourself completing a marathon, but feel discouraged because you don’t know where to start? Or maybe you decided that you want to take on rock climbing but don’t have the upper body strength to advance to difficult climbs. DIAKADI trainers have broken down the top 3 exercises that sport specific athletes should perform to jump-start their path to improvement. [divider] [/divider]

Rock Climbing- Sean O'brien

In rock climbing, grip strength keeps you on the rock, lower body strength propels you up the rock and core strength gives you the control to complete the movements efficiently.  As you progress to more overhung routes of dynamic (jumping) movements, you will require more upper body strength. Here are three exercises that when combined, will strengthen all these area's and keep you flying up those rocks instead of down. 

[youtube]https://www.youtube.com/watch?v=kQ63TpXc_PE&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Ice Cream Makers

This exercise will strengthen the pulling muscles necessary for climbing while also working the core musculature which will help control movement and save energy. If it is too challenging, start with the knees bent at 90 degrees.

Deadlifts

The king of lifts, this exercise is a fantastic total body exercise but can be very dangerous if not done with correct form; Learn it from a professional. It is especially beneficial for climbers as it strengthens the grip and releases good hormones that result in increased muscle growth in all areas of the body.

Cable Row with Reverse Lunge

Sean likes this exercise for climbers because it strengthens the pulling muscles while forcing the exerciser to control the movement and use core, balance and stability.

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Long Distance Running- Jon De La Torre

Legs, legs, and more legs are necessary to run for hours on end. If you're looking to start training for longer runs try these three leg workouts that are sure to improve your endurance and increase your PR.

[youtube]https://www.youtube.com/watch?v=rzvJgYgIQPg&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Jane Fondas (AKA Hip Thrusts)

These are one of the most effective glute strengthening exercises that can be done with no equipment and very little impact on the joints. The glutes are one of the largest muscles in the body, and should be your primary source of power when running. The stronger your glutes are, the faster and longer you can run on them.

Leg Abductors

Leg Abductors are a great exercise to strengthen the glutes, IT Band and hip abductors; three very important muscles used when running. By increasing your range of motion of all three of these muscles, it's going to allow for more knee flexion on your strides and better absorption of the ground reaction impact experienced with each step.

Single Leg Deadlifts

These target every muscle used when running: hamstrings, quadriceps, calves, and ankle/knee joint stability. Ankle strength is one of the most overlooked BUT essential aspects of proper running. This exercises is especially important for trail runners, where the ground is uneven, slippery, and/or moist, and you need that ability to dig in a little deeper and keep your feet level.

Happy Running!
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Soccer Player- Gavin Birmingham

Want to be the next Cristiano Ronaldo or Lionel Messi? Try doing some of these pre-season exercises to boost your metabolism and improve your sprint speed. Even if you don't play soccer, it's always nice to have a strong sprint in your back pocket just in case the statue-like street performer on Embarcardero decides that your lack of tip deserves a beat-down. Yes, this actually happens.

[youtube]https://www.youtube.com/watch?v=qLqLhL3pGG8&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

Toe Taps - manipulating the ball with different movements of the feet.

This is a great warm up to kickstart your workout. It's main purpose is to improve balance, coordination, rhythm and can become a fun cardio workout. This also helps develop foot skills and 'touch'.

Plyometric Multi- Planal Hurdle Jumps

This is a fantastic exercise for developing power as well as developing rhythm, coordination, balance and agility. It is a solid exercise for soccer because it helps the player react quicker with the ball, helps the player get to the ball ahead of an opponent in a 50/50 tackle, and also helps develop the power to jump high in order to win a header or catch the ball (for goalkeepers).

Agility Ladder Routines

This is a great exercise for developing speed, agility and quickness which are all vitally important to becoming a great soccer player. This exercise also helps with balance, rhythm and coordination.

 

Like what you see? Share this article on Facebook or Tweet #DIAKADIProAthlete on Twitter and you might just be featured in one of our next blog posts.

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The Best Exercises for Back Development

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The Best Exercises for Back Development

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10 Steps to a Hot Summer Body: Episode 10

Authors: Gina Gutierrez and Kelly Redanz

We are closing out our beach body series with one of the most important, yet often ignored sections of the body... the back.

In this tenth video installment of DIAKADI's 'Summer School with DB04 - 10 Steps to a Hot Summer Body', fitness performance coach Kelly Redanz speaks with DIAKADI Partner/Trainer Gina Gutierrez about the best exercises to maximize the muscle development of your back. 

[youtube]https://www.youtube.com/watch?v=zZQ3K-Go1zg&list=UUmVFpzoOajud7zArEm11NYg[/youtube]


Redanz recommends:

1. Negative Accentuated Chin-ups
2. Renegade DB Rows
3. TRX 1-1/2 Rows

For additional form notes on your back exercise program, check out these DIAKADI Video Blogs: 

How is Improper Form Limiting Your Results During Back Exercises?
[youtube]https://www.youtube.com/watch?v=aqPonGhGdkY[/youtube]

Getting the Most from your Back Exercises
[youtube]https://www.youtube.com/watch?v=SOz75sHsbrI[/youtube]

Good luck trying these changes to your current workout program design.

 

‘Summer School with DB04 – 10 Steps to a Hot Summer Body’ is DIAKADI Fitness Performance Life’s 10 part series detailing exactly what steps to take for fat loss, muscle building and looking your best this summer. The series will address nutrition, cardio exercise, and muscle development programs for full body development.

DIAKADI’s 10 Steps to a Hot Summer Body in 2014

Step 1: Avoid These Foods for a Lean Body Step 2: Eat This, Lose Weight, Build Muscle Step 3: Answering the Cardio for Fat Loss Question Step 4: The 3 Best Summer Ready Ab Exercises Step 5: How to Design Your Summer Body Exercise Program Step 6: The Best Exercises for Arm Development Step 7: The Best Exercises for Legs and Butt Development Step 8: The Best Exercises for Shoulder Development Step 9: The Best Exercises for Chest Development Step 10: The Best Exercises for Back Development

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Posterior Kinetic Chain Exercise

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Posterior Kinetic Chain Exercise

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Who needs this exercise?

The Posterior Kinetic Chain exercise is a common exercise that Psoas Massage + Bodywork gives to many of our desk workers. This exercise is extremely useful for climbers as well because the forward, rounded posture of climbers mimics the posture of desk workers. This exercise helps your upper back stay toned and ready to combat the ever-strengthening muscles in your chest and neck that are continuously pulling your shoulders forward.
Performing the Posterior Kinetic Chain exercise on a regular basis will have the effect of keeping you closer to the wall while climbing, which will place your center of gravity in a more optimal position to allow your legs to take on more of the effort of climbing.
[youtube]https://www.youtube.com/watch?v=Jh0n2V35Q90&list=UU6XDdHQhGqPatJukwkYVeDA&feature=share&index=1[/youtube]
For the best results:

  • With the Wall Angel (exercise 1) try to keep your entire body against the wall while doing the movement - butt, low back, shoulders, the entire arm and wrist.
  • With each of the final 4 exercises hold the position for 30 seconds, breathe and try to relax your muscles.
  • The Wall Angel is way harder than it looks.
  • This shouldn't be painful, it should only be mildly challenging.
Note: if you are experiencing severe pain or numbness and tingling in your arms and hands see a professional before attempting this or other stretches. If you feel excess pain during the stretch, discontinue until checking with a professional.

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What is the Best Exercise to Strengthen my Lower Abdominals?

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What is the Best Exercise to Strengthen my Lower Abdominals?

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DIAKADI DIY Tips Series: Episode 8

Author: Billy Polson

Many of us want to strengthen our lower abdominals and most of us NEED to strengthen our lower abdominals, but frequently gym goers are performing incorrect movements and exercises to remedy this situation.

In this segment of DIAKADI's DIY Tips Series, Fitness Performance Coach Billy Polson explains the anatomy and structure of our abdominals and teaches the correct movements for strengthening these muscles while avoiding the error of building greater muscle imbalances in your body.

[youtube]http://www.youtube.com/watch?v=ZQwVrz4ubNk&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

 

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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How is Improper Form Limiting Your Results During Back Exercises?

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How is Improper Form Limiting Your Results During Back Exercises?

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DIAKADI DIY Tips Series: Episode 6

Authors: Christian Pitkin and Billy Polson

 

 

 

If you are having trouble developing your back muscles, poor posture and form is often the culprit.  In this segment of DIAKADI's DIY Tips Series, Fitness Health Coach Christian Pitkin and Billy Polson discuss how some simple adjustments in body position and form can help clients to fully develop and strengthen the muscles of the back, while keeping the shoulders safe and correcting daily posture habits.

[youtube]https://www.youtube.com/watch?v=aqPonGhGdkY[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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How is Improper Form Limiting Your Results During Chest Exercises?

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How is Improper Form Limiting Your Results During Chest Exercises?

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DIAKADI DIY Tips Series: Episode 5

Authors: Martin Spector and Billy Polson

 

 

 

If you are having trouble developing your chest muscles, poor posture and form is often the culprit. In this segment of DIAKADI's DIY Tips Series, personal trainer Martin Spector and Billy Polson discuss how some simple adjustments in body position and form can help clients to fully develop and strengthen the muscles of the chest, while keeping the shoulders safe and correcting daily posture habits.

[youtube]https://www.youtube.com/watch?v=t9wlq4HwxyA[/youtube]

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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How Do I Keep My Shoulders Safe While Exercising?

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How Do I Keep My Shoulders Safe While Exercising?

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DIAKADI DIY Tips Series: Episode 4

Authors: Sean O'Brien and Billy Polson

 

 

 

Keeping shoulders safe and pain free can often be a difficult task, especially during shoulder and chest exercises such as the overhead press, lateral raise or even the pushup.

[youtube]https://www.youtube.com/watch?v=XVjxdTX1xHw&list=UUmVFpzoOajud7zArEm11NYg&feature=c4-overview[/youtube]

In this segment of DIAKADI's DIY Tips Series, personal trainer Sean O'Brien and Billy Polson discuss how some simple adjustments in posture and form can keep the shoulders safe and pain free, while also allowing clients to fully develop and strengthen the muscles of the shoulder.

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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Should I Be Doing Compound Exercises in My Workouts?

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Should I Be Doing Compound Exercises in My Workouts?

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DIAKADI DIY Tips Series: Episode 3

Authors: Josh Christopher and Billy Polson

 

 

 

Isolated body part exercises such as a bicep curl or seated leg extension definitely have a role in exercise programs for clients looking to repair muscle imbalances around joints or for body builders looking to develop specific muscle groups. But without progressing these isolated movements into multi-joint, compound exercises, especially when using machines, the body is never fully trained to handle the challenges of functional daily living, much less sports and higher intensity activities like running around with your 5 year old nephew.

[youtube]http://www.youtube.com/watch?v=TpYaKaZZYLw&list=UUmVFpzoOajud7zArEm11NYg&feature=c4-overview[/youtube]

In this segment of DIAKADI's DIY Tips Series, fitness trainer Josh Christopher and Billy Polson discuss how compound exercises, such as dumbbell squats, barbell dead lifts or kettlebell swings, are often left out of individuals' workouts due to assumptions that these exercises are unimportant, dangerous or even scary to perform. But each of these functional movements are simply replications of movements we need to perform consistently in our daily lives.  Placing bags of heavy groceries in the car (dumbbell squats), picking up a heavy box (barbell dead lifts) and heaving that same heavy box onto a high shelf (kettlebell swings), are all common tasks that require strong muscle coordination and use of your body's entire kinetic chain. No matter what your goals, do not skip out on multi-joint exercises that work your entire kinetic chain and incorporate your abdominal and core strength in every rep.

For more information on squats, dead lifts and lunges, visit the DIAKADI blog DB04 and search for more videos demonstrating the proper form and safe progressions for each of these movements.

The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts, is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI’s veteran trainers. Watch DB04 for weekly updates.

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When Should I Do Abdominal Exercises During My Workout?

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When Should I Do Abdominal Exercises During My Workout?

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People are often confused about when to perform their abdominal exercises during their workouts. In this video, Billy Polson, owner/founder of DIAKADI Fitness Performance Life in San Francisco, explains the safest and most efficient methods for incorporating your abs into your current workout program.

 

[youtube]http://www.youtube.com/watch?v=CDWh7UOCGmA&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

 

 

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Keeping Shoulders Strong and Pain-Free with Olympian Allison Wagner

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Keeping Shoulders Strong and Pain-Free with Olympian Allison Wagner

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Allison Wagner, US Olympic Swimmer and Medalist, speaks with DIAKADI founder/owner Billy Polson about the importance of strengthening the external rotators of the shoulder and demonstrates a few sample exercises.

[youtube]http://www.youtube.com/watch?v=GpBTtTwGvPM[/youtube]

 

 

As a trainer and movement corrector, Allison Wagner focuses on helping people learn how to use their bodies so that they reduce pain, reduce incidence of injury,and improve performance.

Learn how to make joint and spinal alignment changes that improve the accessibility of musculature. Get a customized assessment on how and why that nagging injury just won't go away and how to accelerate your improvement. Just bring some attention and willingness to focus - otherwise known as the Olympic mindset!

For more information visit www.allisonwagner.com.

DIAKADI Fitness Performance Life, San Francisco

 

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Posterior Kinetic Chain Exercise by Psoas Massage + Bodywork

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Posterior Kinetic Chain Exercise by Psoas Massage + Bodywork

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At Psoas, we get a lot of cyclists, runners, lifters, and swimmers. But there's another important kind of athlete that we get on a daily basis - the desk jockey. As a desk jockey, it's just as important to take care of your body to fight the dysfunction and pain that can come with sitting at a desk all day. Shoulder pain, neck pain, headaches, etc., can be prevented with proper posture. But proper posture doesn't happen overnight! Take a look at this Posterior Kinetic Chain Exercise. Try to implement it into your schedule on a daily basis for a week to start. Let us know if you notice any changes after that week.-Adrienne + the Psoas Team

Posterior Kinetic Chain Exercise
Posterior Kinetic Chain

 

Who needs this exercise?

Most commonly, we see these forward reaching motions with those who work at a desk most of the day; but we also see these motions with musicians, restaurant workers, cyclists, electricians, pastry chefs and even parents of small children.

If you fit into any of these categories you will probably have a strong and tight chest and front of your neck. These exercises will help your upper back stay toned and ready to combat the ever-strengthening muscles in your chest and neck that are continuously pulling you forward.

For the best results:

  • With the Wall Angel (exercise 1) try to keep your entire body against the wall while doing the movement - butt, low back, shoulders, the entire arm and wrist.
  • The Wall Angel is way harder than it looks.
  • With each of the final 4 exercises hold the position for 30 seconds, breathe and try to relax your muscles.
Note: if you are experiencing severe pain or numbness and tingling in your arms and hands see a professional before attempting this or other stretches. If you feel excess pain during the stretch, discontinue until checking with a professional.

We are always available to consult with you regarding your pain and discomfort. To set up an appointment with one of our specialists call415.227.0331.

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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Olympic Lifting with Trainers Allan Mateo and Ross Steiner

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In DIAKADI's recent Trainer Knowledge Sharing on Olympic Lifting, trainers Allan Mateo and Ross Steiner got together to give participants an excellent and thorough lecture-demonstration about Olympic Lifting, leaving lots of time for us to practice the lifts and their components.

Allan and Ross both coach sports teams in this style of lifting in addition to their work with individual clients at DIAKADI. Allan is himself a competitive Olympic weightlifter, and Ross is the strength coach for the Mission High football team, using the lifts to improve their athletic performance. Allan and Ross each have different approach to training in this method, and taking their differences as a positive thing, work together to help athletes learn to lift well and achieve similar goals.

So what exactly is Olympic Lifting? It is an athletic discipline for which there are competitions, including an Olympic event, in which athletes compete for a single maximum-weight lift of a barbell loaded with weight plates. Two lifts are required: the snatch and the clean and jerk. Both require coordination, explosive power of the legs, speed to quickly get under the bar, and core stability.

In the snatch, the lifter works to move the barbell from the platform to overhead in a continuous movement. The lifter pulls the bar as high as possible and then flips it, while simultaneously dropping into a squat position and locking the arms overhead. Finally, the lifter stands up while holding the bar in this position to complete the lift.

Watch the snatch in slow motion and check out Team USA’s Olympic coaching tips on YouTube:

http://www.youtube.com/watch?v=7rZV5P3cAa4

In the clean and jerk, the first part of the lift is similar to the snatch, but what sets the clean apart is the lifter flips the elbows under the bar and catches it in the rack position after pulling it as high as possible. After arriving in a deep squat, the lifter stands up, continuing to hold the bar in the rack position. Finally, the lift is completed by jumping into a split squat while taking the bar again overhead, extending the arms into a locked position

Watch the clean and jerk being performed by an Olympic athlete here:

http://www.youtube.com/watch?v=Bc-0lFV1KWQ

And read DIAKADI’s exclusive interview with the coaches here:

What first got you into Olympic lifting? What do you like about it?

A:  A couple of friends got me into it. I like both the complexity and explosiveness of the movement.

R: I first got into Olympic lifting via one of Jim Schmitz's books, Olympic Style Weightlifting. Then I went on to take private coaching from him. What I like about it is how much technique, strength, power and gracefulness is required to complete each lift.

What is the difference between Olympic lifting and other types of lifting?

A: Well, the exercise(s) are what strength coaches would consider to be complex movement patterns that require a certain level of attention to detail and proper coaching.

R: Olympic weightlifting is the combined weight total of two different lifts, the snatch and clean and jerk. Powerlifting is the combined total of the Squat Bench Press and Deadlift. Many people confuse the two and ask me if I could teach them how to powerlift. Two different sports.

What are the benefits of this type of training? Which populations benefit most?

A: As I said earlier both the snatch and clean & jerk are complex movement patterns, with that said, if you want to improve strength, power, build muscle, or improve your anaerobic conditioning; then these exercises are for you!

R: There're many benefits from Olympic style weightlifting, from all around improved strength, flexibility, body composition, balance and  coordination.

My favorite thing about weightlifting is the marked improvement on power output for my athletes. Most populations can benefit from some variation of Olympic style weightlifting but my preferred demographic is athletes looking to improve maximum power output.

To people without experience in these lifts, this style of lifting can seem intimidating. Do you think components of these lifts are useful for clients seeking general fitness? If so, how would you incorporate them into a program?

A: Yes! You can totally do complementary exercises that pertain to the Olympic lifts i.e. front squat, deadlift, and high pulls. However, before adding them in, the coach or trainer should familiarize themselves with the exercises, and ensure that the proper technique is adhered to.

R: Weightlifting can be intimidating but the general population can benefit from learning components of the lifts. My approach is to teach the power clean first, which is a great lift to teach the fundamentals of the full clean.

I would like to learn more. What are some good resources (websites, books, or local clubs) you'd recommend?

A: The NSCA CSCS book explains the technique very well with words and photos, but it's best to seek out a certified coach (NSCA-CSCS or USAW) to get practical experience you need to do the lifts safely and effectively.

About Allan and Ross:

Ross Steiner is a certified United States Weightlifting Association (USAW) club coach (Olympic style weightlifting), a BFS certified strength and conditioning coach, and is also the strength and conditioning coach for the football team at Mission High. Allan Mateo participates in Olympic Weightlifting competitions and is also a USAW Sports Performance Coach. See their full bios at:

Allan Mateo

Ross Steiner

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The Shoulder Shrug by Psoas Massage + Bodywork

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The Shoulder Shrug by Psoas Massage + Bodywork

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Sometimes life gets stressful. Job, money, kids, car, travel, diet... all of these things can post constant stressors that cause our muscles - especially the ones in our neck and shoulders - to get wound up and painful. This simple exercise can help ease some of that by reminding us to just shrug it off... literally!

[youtube]http://youtu.be/SkL-TJi9mCc[/youtube]

 

 

This is a quick and easy exercise for you to release stress, get some much needed oxygen to your lungs, muscles, heart, and brain, and to help teach yourself to relax your shoulders. Enjoy, and don't pop.

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Mobilizing Upper Back & Stretching Pecs by Psoas Massage + Bodywork

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Mobilizing Upper Back & Stretching Pecs by Psoas Massage + Bodywork

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Our pecs and back take a beating throughout the week. From simple actions, like sitting at a desk to more hardcore activities such as mountain biking and surfing, these body parts engage, enable and then tighten up with ease. Anyone who's ever had bodywork on their pecs knows exactly what I mean (ouch!). And if you can relate, then it's really important that you check out Jenny's latest Quick Tip exercise for your pecs and upper back. Not only is it important to stretch these body parts for simple bodily health and flexibility, but doing so will make it so that your therapist doesn't have to dig so deep to loosen up those pesky pec muscles! And that's something I'm sure we will all appreciate.

Who needs this exercise?   

People working at desks, on the computer or those whose work or activities require them to hunch over, such as artists, chefs, surfers or cyclists.

[youtube]http://www.youtube.com/watch?v=kvpmJaaOgyw[/youtube]

For the best results:

  • Lay the foam roller on ground and sit right at its edge.
  • Lie down so that the length of your spine and your head are resting on the foam roller.
  • Use your feet to help support you by placing them flat on the ground.
  • Bring your hands up straight above your torso and then let them slowly fall to either side of your body. At this point, your arms should be at 90* angles. Some of you will be able to touch the ground with your arms. Don't push it if you cannot.
  • With your arms on either side of your body, move your arms down toward your hips and then up above your head, in a snow-angel motion (do this 10 times).
  • For the second stretch, straighten your arms above your torso again and alternate reaching each arm toward the sky (10 times for each arm).
  • Finally, bring both your arms behind you, straight above your head and alternate each arm reaching straight above your head (10 times on each arm).
  • Don't forget to breathe.

 Note: If you feel pain and/or numbness during the exercise, discontinue until checking with a professional.  

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A Kettlebell Lesson

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A Kettlebell Lesson

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Where do you find a cannonball that has a handle? And what can you do with it? DIAKADI trainer and local kettlebell expert Joanna Hoch knows. Developed in Russia during the 1700s, this lifting style has been evolving and making its way around the world's athletic training circles for a long time, and now kettlebells are showing up in fitness facilities all over. In recent years it has expanded in popularity, and with good cause, leading in 2001 to the development of the first instructor certification program in the U.S. The basic moves of KB training - swing, snatch, and clean and jerk - uniquely engage the entire body at once, and done in high reps create a workout more like high intensity interval training than traditional weight lifting.

The benefits are many: an athlete builds not just strength but also speed, flexibility, and power endurance, and with their round shape and easily gripped handle, the possibilities beyond the basic moves build into complex and challenging movement patterns that require great agility and skill. Check out this informative interview with Joanna along with her descriptions of the basic lift components.

When and why did you decide to investigate kettlebell training? How and where did you go about it?

- I initially got introduced to kettlebell lifting about 5 years ago through a friend and colleague John Wild Buckley, head of Orange Kettlebell Club, and I was immediately hooked to this uniquely challenging and fluid exercise modality.  Over the years I have also attended several World Kettlebell Club workshops at the Ice Chamber in Emeryville with kettlebell coach "celebrities" Valery Fedorenko and Catherine Imes.

Besides training athletes for kettlebell competitions, what type of individuals benefit most from this kind of training?

- Sport style kettlebell lifting is great cross training for sports that require power and endurance like rugby or martial arts.  Because it is skill based athletes of any discipline can benefit simply by adding novel neuro-muscular connections to their repertoire.

If you were to list the top three benefits of KB training, what would they be?

  1. Power (strength and speed)
  2. Fat loss
  3. Fun; a challenging way to vary your strength training routine

Components of basic kettlebell lifts:

JERK

The Kettlebell Jerk is defined as Lifting two Kettlebells overhead from

the "Rack" position with use of the legs via a "double-dip" action. The

Lifter must first "Clean" the Kettlebells from the floor to the "Rack"

one time. A repetition is counted when the arms are first locked out

overhead, parallel to the head, followed by the legs being locked out,

with a final fixation of the Kettlebells. The Kettlebells must be returned

to the rack position before commencing the next repetition.

SNATCH

The Kettlebell Snatch is defined as lifting one Kettlebell overhead

from the "Swing" action in one continuous movement. A repetition is

counted when the legs are locked out, the working arm is locked out

and parallel to the head, with a final fixation of the Kettlebell. The

Kettlebell must be returned to the Swing position in one continuous

movement, and although the Lifter may Swing the Kettlebell one or

multiple times before Snatching, they may not rest with the Kettlebell

in a hanging position. The Lifter may not touch the Kettlebell to their

body or touch the body with the non-working arm.

LONG CYCLE

The Kettlebell Long Cycle is defined as lifting two Kettlebells in two

different phases, the "Clean", followed by a "Jerk", to comprise one

exercise cycle. In the first phase, the Lifter must Clean the Kettlebells

between the legs directly to the Rack position, not to the shoulders. In

the second phase, the lifter must Jerk the Kettlebells overhead from

that same rack position. A repetition is counted when the arms are

first locked out overhead, parallel to the head, followed by the legs

being locked out, with a final fixation of the Kettlebells. The Kettlebells

are then returned to the rack position, then swung between the legs

for another Clean to the rack position and another Jerk.

TERMS & DEFINITIONS

"Rack" Position- The rack position is universal for all exercises. It

is defined as the position when the arm(s) are bent and the upper

part of the arm is making contact with the torso while holding the

Kettlebell(s).

"Swing" Action- The Swing action is defined as a back and forth

motion of the arm with the shoulder acting as the hinge.

"Clean"- The Clean is defined as a Swing action of the Kettlebell,

catching it in the "Rack" position.

"Double-Dip" Action- The double-dip is defined as a quick two part

movement that begins with a short range squat (first dip), followed by

a push of the Kettlebell(s) out of the rack, a quick reversal away from

the Kettlebell (second dip) as it launches upwards from the push, the

arm locks out, and then legs are straightened.

 

For more information, contact Joanna at: http://www.joknowsfitness.com/

 

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DIAKADI Presents | How to Master a Handstand

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DIAKADI Presents | How to Master a Handstand

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If you are trying to build incredibly strong and stable shoulders, nothing does the job like a handstand exercise program. In this video, DIAKADI owner Billy Polson works with circus performer and athlete Polina Smith of Wholebody Transformations (Our resident handstand expert!) in learning the most important basic steps for starting a handstand workout program. [youtube]http://www.youtube.com/watch?v=B-mjfHeXIX0&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

To learn more about Polina Smith, check out wholebodysf.com.

To learn more about DIAKADI Fitness Performance Life in San Francisco, check out diakadibody.com.

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DIAKADI Presents | How to Properly Add Heavy Rope Training to Your Workout Program

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DIAKADI Presents | How to Properly Add Heavy Rope Training to Your Workout Program

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With so many people adding Heavy Rope Training to their workout programs, we went to our resident Power Ropes expert Tom Armenta for his advice. In this video, DIAKADI owner Billy Polson talks to Armenta about his total body integration rope technique to help clients prevent injury and tap into the power of their entire body when training with ropes.

[youtube]http://www.youtube.com/watch?v=qB0lXTarXH4&feature=c4-overview&list=UUmVFpzoOajud7zArEm11NYg[/youtube]

 

To learn more about Tom Armenta, check out ArmentaFitness on Facebook.

Find out more about DIAKADI Fitness Performance Life in San Francisco.

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DIAKADI Presents | The Art of Handstands by Polina Smith

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DIAKADI Presents | The Art of Handstands by Polina Smith

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In this hour long workshop, participants will explore the art of handstands! We will go through a series of conditioning, strengthening and flexibility exercises that prepare students for handstands, as well as take students through different approaches to going upside down. Students will leave feeling comfortable going upside down and with numerous tools to practice handstands on their own.

Location: DIAKADI

Date: Wednesday, November 13th

Time: 1-2pm

Cost:  DIAKADI Trainers Free | Community Trainers $20

Presenter: Polina Smith

REGISTER

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DIAKADI: Make Incredible Gains in Strength and Muscle Mass - The 5x5 Workout Program

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DIAKADI: Make Incredible Gains in Strength and Muscle Mass - The 5x5 Workout Program

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The 5x5 program is a great tool for increasing muscle mass, strength and power, especially for clients who have been stuck in the rut of traditional body building methodology for a while (ie. 3 sets of 8-12 reps week after week). In this video, Chris Dovale of A3 Training and Ross Steiner of Steiner Strength talk to DIAKADI owner Billy Polson about their philosophy, the basics of their 5x5 Training Programs and how both of them, as well as their clients, have seen incredible gains since starting the program.

[youtube]https://www.youtube.com/watch?v=kJ7-6QP0xIM[/youtube]

A3 Training 5x5 Program by Chris Dovale  (a3training.com)

My 5x5 Training Program is a 4 day per week training schedule. I suggest M/W/F/Sat or T/Th/Sat/Sun. Strive to be consistent with the days you train, always waiting 1 week to repeat each main lift. Conditioning may be done on off days or after your workouts. I recommend boxing or sprints, doing either for intervals. (30 sec ON : 60 sec OFF or 60 sec ON : 30 sec OFF, repeating for 15-30min.) Do conditioning 2-4 days a week depending on your body fat level. If you want to control your body fat while you are gaining, do interval training more often. If you don't care about some extra body fat and just want to get huge, 1-2 days a week is good. For those looking for maximum muscle gain, I suggest resting on the off days with little to no conditioning.

Day 1 Squat Day Day 2 Bench Press DayEd Yelp 3 Day 3 Deadlift Day Day 4 Overhead Press Day

Warm up before every workout and stretch after every workout. At the start of your workout, I suggest foam rolling and mobilization/movement of the joints that will be used in the exercise for the day. Then you can begin warming up for the day's movement. Start with the bar and increase by 25lbs until you reach your working weight for the week. Do 15 reps with just the bar when warming up. Then lower the reps to 5-10 when approaching your working weight. You don't want to be fatigued when it is time to move the heavy weight in your 5 working sets.

Every working set consists of 5 sets of 5 reps. (Doesn't include warm up sets).

Each week increase 5lbs for upper body lifts, 10lbs for lower body lifts until you reach the maximum weight you can lift for 5 reps.

I recommend staying on this program as long as it takes to get the size or strength you desire. If you are no longer progressing in strength on your main lifts, you should then switch your periodization schedule to another method. More than likely you just need to take the weights down 10-30% and start the process again to break through the plateau. One step back, two steps forward. You can also try taking a week off from heavy lifting (a de-load week).

Accessory Lifts: Accessory Lifts include bicep curls, triceps, dips, pull-ups and abs. You can integrate these movements in one of two ways:

1- Integrate the pushing accessory movements with the pushing lifts (ex. dips or tricep pulldowns after bench press) 2- Integrate the pulling accessory movements after the pushing (ex. rows after bench press, or pull-ups after military press).

Sample Program with Accessory Lifts

Day 1 Squat Day

  • Squats 5x5
  • Pull-ups   3-4 sets,  10 reps
  • Tom Armenta Action Abs  3-4 Sets, 10-20 Cable Rope Crunches

Day 2 Bench Press Day

  • Bench Press 5x5
  • Dips  3-4 Sets , 10 reps
  • Tricep Pulldowns  3-4 Sets , 10 reps
  • Abs  3-4 Sets, 10-20 Cable Twist Abs

Day 3 Deadlift Day

  • Deadlift 5x5
  • DB Rows 3-4 sets, 10 reps
  • Bicep curls   3-4 sets, 10 reps
  • Abs  3-4 Sets, 10-20 DB Side Bends

Day 4 Overhead Press Day

  • Overhead Press 5x5
  • Pull-ups   3-4 sets, 10 reps
  • Abs 3-4 Sets, 10-20 Hanging Leg Raises

This program is hands down the best way to grow in size and strength. As long as your daily diet is in a caloric surplus, and you are taking in enough protein (1-1.5g per pound of bodyweight), you will grow. If you are not growing while eating cleanly, you are not eating enough. If you are gaining more fat than you would like as you "bulk", then you are not eating cleanly enough. (Clean eating: whole foods over processed foods: examples: Eggs, turkey, chicken, beef, fish, veggies and fruit (3 to 1 ratio), steel cut oats, potatoes, rice (white or brown), almonds.)  Avoid simple carbs (i.e. pasta, sugar, crackers, breads)

If you have any specific questions, please do not hesitate to visit www.a3training.com and shoot me an email. Work smart/hard.

Steiner Strength 5x5 Program by Ross Steiner  (steinerstrength.com)

My 5x5 program is broken up into a Workout A (WOA) and Workout B (WOB) with a 3 day/week split (either Mon/Wed/Fri  or Tue/Thur/Sat).

Each program has "core lifts" that rotate each week.

WOA

  • Deadlift 5x5
  • Back Squat 5x5
  • Kelly Redanz Action 2Bench Press 5x5
  • Core Lift (Planks, Med Ball Chops, Leg Raises, etc)

WOB

  • Deadlift 5x5
  • Back Squat 5x5
  • Over-head Press 5x5
  • Core Lift

Week 1 :  Day 1 WOA;  Day 2 WOB;  Day 3 WOA

Week 2:   Day 1 WOB;  Day 2 WOA;  Day 3 WOB

Week 3:  Continue following this pattern of alternating programs.

(This gives the athlete a proportional amount of vertical to horizontal pressing.)

Once the athlete starts to get used to the volume, usually around 4-6 weeks, we add in your horizontal pulling movements (vertical pull or pull-ups, horizontal pull or rows) as seen in the workout progression below. The athlete will continue to alternate vertical pull and horizontal pull movement patterns as long as they are in the program. (Once the athlete can get over 12-15 pull ups then it would be beneficial to add weight to the pull ups to keep the volume around 6-10 per set.)

WOA

  • Deadlift 5x5
  • Back Squat 5x5
  • Bench Press 5x5
  • Pull ups 3x10 (or max reps to 10)

WOBallan mateo new

  • Deadlift 5x5
  • Back Squat 5x5
  • Over-head press 5x5
  • Bent Over Row 3x10-12

Finally, for intermediate/advanced athletes, I would include explosive lifts such as the power clean in their initial program (as seen in the progression below):

WOA

  • Power Clean 5x3
  • Back squat 5x5
  • Bench Press 5x5
  • Pull ups 3x10 (or max reps to 10)
  • Front plank 3x60sec

WOB

  • Deadlift 5x5
  • Back Squat 5x5
  • Over Head Press 5x5
  • Bent Over Row 3x10-12
  • Tall Kneeling Med Ball *Chops & Lifts 3x10

(*Chops and Lifts are a core exercise focusing on anti rotation. Athlete starts on the ground on their knees toes tucked. Keeping everything tight by bracing your abs and squeezing your glutes, start with a High to Low chopping motion (power on the down) ideally with an 8-10 lb med ball.  In the first set, complete 10 chops down on both right and left side. The second set is almost identical to the first set with the difference being the chop now starts from low moving to high into a lifting motion (power on the up).  During the third set, return to chops down.

These are just some examples of how I use the 5x5 program for general clients. Athletes and clients will keep their program going until the linear progression ceases to produce a gain in strength. At this point, more advanced methods of periodization can be introduced. Also, for advanced athletes and team training, I will pair some exercises together for conditioning and to increase work capacity while making efficient use of training time.

I am more than happy to talk about more advanced programming with athletes and clients if they have more questions. Check out my website steinerstrength.com or drop me a line at ross@steinerstrength.com.

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DIAKADI Video | The Best Exercise for Bicep and Tricep Mass

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DIAKADI Video | The Best Exercise for Bicep and Tricep Mass

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It is summer time here in SF, which means a lot of clients are looking to shape up their arms for tank tops and bathing suits. These 666 Arm Exercises, or Devil's Biceps/Triceps, are the best way to push your arms in both weight and volume, giving them maximum stimulation to both strengthen and grow. Use any bicep or tricep exercise you like. For biceps, I recommend dual dumbbell or cable bicep curls (seen in video). For triceps, dual dumbbell tricep skull crushers on a flat bench or standing rope skull crushers (seen in video) are great for working a full range of motion in the muscle fibers.

One set consists of performing 6 mini sets of 6 reps with 6 sec rest between each set. (36 total reps per set) I recommend doing 1-2 sets in your daily program.

Choose a weight where you are maxed out on the 6th rep of each 6 rep mini set. You can reduce the weight if needed as you progress through the 6 mini sets as each set.

Perform each rep with a 2-2 tempo (2 sec down, 2 sec up), making sure you feel the muscle work throughout the entire range of motion.

Make sure you are giving each muscle group 1-2 days of rest before exercising the muscle again, in order to allow for complete recovery before breaking the muscle down again.

Good luck and enjoy the sun!

[youtube]https://www.youtube.com/watch?v=mSyl28sSx_Q[/youtube]

 

DIAKADI Fitness Performance Life training center is located in San Francisco and has been named San Francisco's top personal trainers and/or gym for 8 years running. Billy Polson and Mike Clausen insist that education is the key to proper training and view DIAKADI as an educator of both clients and trainers.

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