How can I become more flexible?

First we need to create movement patterns. Patterns we move freely throughout (mobility). Once this range of motion is fluid we must implement flexibility training. This means painful stretching of the tendons and ligaments. We then go back and strengthen all of the muscles involved during this range of motion. Then we repeat. This is the way myself and students have always done it…

A good example is:

  • While standing, bouncing lightly touching your toes.
  • Then while sitting locking the knees and grasping the toes, pull your head to your knees.
  • Then while standing on two boxes placed two feet from one another, perform ‘toe touches’ holding a heavy kettle bell, maintaining the handle’s travel path in-line with the ankles and hips

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

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Transverse Plane – Abdominal Training

Lesson for today: The Transverse Plane

So when you do the 150 lb dumbbell on chest sit-ups you challenge your abdominal strength. But this will likely develop imbalances. Obviously if you do not do the; leg lifts, and dragon flares, and kneeling/standing cable crunches, weighted planks, etc. – you will always be weak.

But here is the kicker. If you are standing on the bosu ball doing one legged dead-lifts with a weak 20 lb dumbbell, or using the cable column to do a lunge into standing row, or holding the barbell extended while supine attempting anti-rotational drills. YOU ARE WASTING YOUR TIME!

To once and a while (weekly) train the transverse plane (rotational movements) is a must, but everyday every movement? Not smart. This is one not safe and two not nearly as efficient in developing muscular monsterness/ i.e. contractile potential.

Take home message (practical application). Do both and figure how much of each is correct.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

The secret plan for progressive strength.

The secret plan for progressive strength.

The plan is to periodically progress past your current capacity. The challenge is to achieve the deepest muscle soreness (possible) while at the same time avoid any connective tissue strains. In order to do so progressions must be the central/integral framework in the method.

For example: the bicep curl.

We will use this movement because it is the easiest for people to imagine. If you are not sore for days post training you have never experienced what we are talking about, but again we are talking about muscle soreness coupled with zero connective-tissue strain. An extremely difficult achievement. This is where hormesis and the bigger (training) picture comes in.

And why should one induce such a violent protocol? Because if you are serious about your muscular development you will seek out professionals who can get you to this level of mastery. If you are not satisfied with your current physical potential you must train past your current capacity. This is just the way it is.

It is called hypertrophy, some say no pain no gain, you can describe “it” many ways, but you have to actually feel it to have an opinion and know what “it” precisely is. You can geek out with the physiology of it. How actin and myosin interplay with the z-line causing micro-tears in the set number of muscle fibers during the eccentric contraction (lengthening phase) and the vital need for calcium and electrolytes to spark properly to engage this contraction. The geek stuff is the fact checking. The fact checking I had done at 18 years old at university.

We can get into the personalization, the volume, the frequency, the duration, etc. But anyone who gives (bad) advice over the internet or from a book is no master in my mind. Everyone’s body is different. The method I have in place can not be found in a book. That would be like discovering the meaning of life. Not in this reality folks. The reality is we need to do the experiments and come to the discoveries one by one on our own.

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form

‘The Happy Medium’

On one hand, we can program for capacity. On another, body composition. On another movement patterns. On another prehab/rehab. On another health, longevity, vitality, stress management. And there is more on this list.

Here is where the problem begins. If your knowledge and understanding is only in one realm you will be sure to miss the weak links. Focusing on one goal, i.e. learning to teach one ‘protocol’ is the enemy. Before we continue, a weekend seminar or semester class is not even the beginnings of prepping to teach others.

You think you can just throw some random workout on the board for all members? Think you can trust a client to execute broad instructions, then reconvene weekly? Dream on. Each rep, each breath, each set, each week must be supervised. You are taking people by the hand and walking together with them through each phase.

You must know your own method.

Example: I can look at someone from across the gym and within moments known precisely how to mold them. (In order to have this ability a high level of anatomy must be developed.)
The metamorphosis is two fold. 1. Movement patterns must be skillfully developed. 2. Muscles and c.t. must be developed (prefect posture/symmetry). Here’s the thing tho. It can take a person a year of stretching and strength training before this posture is formed. But if the person trains movements patterns seriously before this moment, less efficient movement patterns will be developed. Making it that much harder to find perfect alignment.

At any starting point we need to go through (balance) each movement and the related muscles and connective tissue. (Squat, Clean, Handstand, Pullup, Dip, Jumping, etc.) If one individual muscle is out of balance any compound movement should be placed second on the priority list. Obviously continue the compound movement, but put most effort into balancing perfect posture. This is the underdeveloped rear-deltoids, latissimus dorsi, gastrocnemius, adductors, hip-flexors, fingers/wrist/forearms, neck-muscles, erectors, psoas, abdominasl, etc.

Every person has a different need. So again each rep is unique to the individual. The tempo of each rep, the time under tension, the frequency, etc. This level of attention to detail is what separates the pack. Group classes without separate levels? Seriously?

Dan Baruch


How can I set a goal / determine my vision?
First you must determine your aim, second you must set your priorities.
(click here) Download GOAL setting work sheet. pdf

How can I become more aware of my emotions and triggers?
Start by noticing what makes you happy and what makes you upset. Then be mindful of the triggers and reactions which come from these emotions.
(click here) Download AWARENESS work sheet. pdf


GET STARTED! CALL NOW!! 612-382-8594

*Download Screening Form