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August 7 - October 15, 2023
with weights around 80% of your one-repetition maximum to elicit the greatest adaptive response. This equates to a weight you can lift about eight times before reaching failure.
A smarter approach involves shoring up weak points first and balancing traditional strength training with joint stabilizing work, mobility training, and corrective exercise.
single-sport athletes are 70% more likely to suffer an injury than are multisport athletes.24 Why?
muscle imbalance is the next most common nondisease culprit behind joint pain.
One of the most pervasive myths about muscle imbalances is that you can fix them by stretching.
The myth that tendinopathy is primarily an inflammation problem is the most destructive belief in all of sports medicine. As you’ll see later in the book,
cortical inhibition. This is your nervous system’s response to injury, where neurons that control muscular force production around the injured area are selectively inhibited.
When you focus too much on pain, you risk making it worse. This is called catastrophizing—when fear of additional pain and injury becomes exaggerated.
pressure pain threshold—the least intensity of pressure you can recognize—decreases with age.39
Rate can alleviate pain
activating the sympathetic nervous system through exercise triggers an immune response that fights inflammation.
2,000% increase (20×) in absorption when turmeric is combined with black pepper extract.72
Stiff joints require quick low load activity
way you’d lubricate a squeaky door
collagen consists of three coiled subunits containing exactly 1,050 amino acids.
Collagen and speed/force
cross-links increase with power, speed, and heavy resistance training.
An isometric contraction occurs when force is generated without the muscle length changing.
Reduces cortical inhibition, boosting muscle strength120
Prevents reductions in bone density with aging and may increase the mineral content of injured bones121
you can produce positive tendon adaptations in less time with HSR.
The most common type of energy load training is plyometrics—exercises
Tendon tissue on the other hand seems only to be responsive to high magnitude loading and repetitive loading cycles featuring long tendon strain durations….
Sacrificing tendons
Keeping collagen
Cycling requires shorter tendons
This is why you can jump higher when you squat down first—it
repeat sprint training significantly reduces nerve signals to the hamstring muscles.
High-repetition endurance training is a must.
activity levels affect tissue metabolism.
Nonexercise movement—what you do most of the day when you’re not at the gym—is much more powerful.
Ratio of training to acute workload events
Train the new modality no more than twice per week for at least four to six weeks
avoid running long distances in minimalist footwear. It’s a growing trend, but recent studies show high rates of shin and ankle injuries.
a morning mobility routine.
These two are the dynamic duo of core stability.
Corset muscles & latts
