Mako Training Methods

Gyms are not apart of the problem, they are apart of the solution.

Citations in comments.

Wod Wednesday #3 (10/20/2021) 🦈

Strength
1. Cyclist squat: 4x8-12 *1-3s pause @ bottom

Conditioning
4 RFT
- 12 deadlifts
- 10 squats
- 8 pike push-ups

*RFT = Rounds For Time. Complete the circuit four times and then you are done.

Finisher
Wallsit: 3x30s

Mobility
1. Forward fold: 1x2min
2. Wall hinge: 1x2min

Like and follow so you can follow along every Wednesday!

Thank you so much for your patience and most importantly your support! It’s been a long day but I promise I am getting to everyone who wants one 🦈

The ending was a joke I promise. 🦈

My mother has always had trouble with her squat, mainly from years of trainers (not you Dylan lol) telling her to never squat below parallel or else you will blow out your knee, which ironically has led her to have some knee pain. So over this last lockdown it was my mission to fix this.

After performing some assessments I noticed she was severely lacking some ankle range of motion, especially her dorsiflexion. This led me to develop a 5 day program that she repeated for a month and overloaded through new found ranges. By the end she can now squat to a full range and her knee pain is significantly better! The program was as follows:

Day 1,3,5
1. Banded ankle joint mobilizations
2. Dynamic ankle stretch
3. Goblet squat holds

Day 2 & 4
1. Ankle cars
2. Full range split squat
3. Standing calf raises
4. Tibialis raises

If you want the full program for free, hit that follow button and send me a DM! 🦈

Special shout-out to for offering his expertise by co-developing the program with me and always helping me improve my knowledge.

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More Eboy content! This time tackling some scams that I see all the time. 🦈

1. Waist trainers: sweating does not equal fat loss. Any weight loss that occurs from sweating will come right back once hydrated. You are far better off to ditch it and not be restricted during your workout.

2. Bosu Balls: these have a purpose in rehab and in some balance work, however they are often used because it makes exercises “harder”. When in reality your probably giving up the desired stimulus to focus on not falling.

3. Detoxes: these have zero hard evidence and your liver can handle its job just fine. Starving yourself by drinking cucumber water isn’t gonna solve anything.

Check out the tik tok for more content! 🦈

Bro splits are probably the most common training split to build muscle, but they are pretty inefficient in the grand scheme of things. They suffer from both too high and too low of volume, here is how:

1. Too much volume: in a single session a bro split may have you do 20+ sets of one muscle group however throughout this session each set you do will slowly become less and less effective from a fatigue to stimulus ratio. Chances are if you are doing 20+ sets of a muscle group in a session you are probably just wasting time and adding junk volume to your program. It would be best to split your set volume out over two different days as opposed to cramming it all into one.

2. Too little volume: when doing a bro split you have one muscle group per day which means the other six days you are not training it. We know the mechanism responsible for muscle building (muscle protein synthesis) only lasts for about 48-72 hours after a training session, meaning that if you hit chest on Monday you are more than capable of hitting it again Wednesday or Thursday. Following the bro split your muscles will just be hanging out for most of the week instead of building and repairing themselves.

My recommendation would be to follow a push/pull/leg split or any training split that allows for each muscle group to be targeted at least twice per week. By doing this you can spread out volume and get more bang for your buck each set as well as ensure you are building and repairing your muscles more frequently throughout the week. Better to train a muscle 104 times per year than 52.

Check out the Tik Tok for more fun things! 🦈

First part is on TikTok! Here are the points in the video🦈

1. ROM: full range with less weight is always better than less range with more weight.

2. Nutrition: consistency over perfection

3. Bro splits: not as good as they may seem

Tik tok is “https://vm.tiktok.com/ZMeDXcjTv/“ 🦈

CrossFit gets a bad rap for injuries all the time, but does it actually live up to the reputation? To spoil the video, no injury rates are not absurdly high in comparison to other fitness methodologies. So then why the bad reputation? I have a couple reasons as to what they may be and will be posting more about it! But for now what do you think?

Also I’m an E-boy now, follow on tik tok. 🦈