Three Pillar Performance

04/16/2014

Basic Human Movement Part One-The Hinge
I'm starting this off with the hinge pattern because it's probably the most important movement for carryover into everyday life. Learning how to properly bend at the hips while keeping the spine neutral is crucial for overall strength, low back health, and improving our ability to pick stuff up. In this era of "functional strength," it doesn't get more functional than that.
The hinge pattern involves maximal hip displacement with minimal knee flexion. In non geek speak, that means stick your butt out as far as you can and bend your knees a little. The old adage to "lift with your legs" is not only goofy looking but inefficient. However, training the hinge pattern can be tricky because many of us don't know where to begin, or even what a properly neutral spine feels like. In order to improve this body awareness, I suggest starting with the romanian deadlift. It can be done with a barbell, dumbbells, kettlebells, or even just a broomstick for the beginners out there. I'm posting a pretty detailed video below, but the best way to learn is through practice with a qualified instructor(I may know such a person). http://www.youtube.com/watch?feature=player_embedded&v=XowKMitOVNc

Rip explains the use and ex*****on of the Romanian Deadlift (RDL).

04/14/2014

Obviously I haven't posted in a while. I've been meaning to get into the concept of basic human movement patterns and how to train them. However, this is an extremely involved topic and I'm not sure how detailed I want to get. In it's most basic form(and I'm completely ripping off Dan John here) the body can push, pull, squat, and hinge. Secondarily, the body can twist, lunge, and carry. Each of these movement patterns has progressions and regressions based on mobility, strength, and individual goals. Obviously you wouldn't expect a sedentary office worker to train the same way as a high school linebacker(though the similarities may surprise you). My next post will focus on the hinge, as it's probably the most important and overlooked movement pattern for athletic prowess and general fitness alike. Also, if you have a topic you'd like me to address in future posts, feel free to message me or post in the comments.

03/18/2014

"You can't ride two horses with one ass." I can't remember when I first heard this quote, or even who originally said it, but I think it applies a lot to healthy living. Far too often I hear something to the effect of "I want to lose ten pounds, get stronger, start doing yoga, and totally revamp my diet." See the problem? Instead, focus on one concrete goal at a time, such as "I will drink nothing but water for the next two weeks," or "I will start every morning with pushups and situps until I can do fifty of each." I guarantee this single-minded approach will yield far greater results than trying to do everything "right" all at once. Let good habits build upon one another until you get the results most people only talk about.

03/12/2014

I'm sure a lot of people would like to get into strength training or at least begrudgingly accept that they "should" be lifting weights. However, it can become confusing and intimidating for someone who has never worked out consistently. With all of the information overload on the internet, television, and in fitness magazines ,this is understandable. For most beginners it's a good idea to cut out the fluff and focus on basic exercises. To that end you could certainly do worse than the template in the book Starting Strength by Mark Rippetoe. It's definitely not how I train everyone, but it's a good program. Of course, if you decide to try the routine you still need someone to teach you proper technique(hint hint, nudge nudge) Anyway, check it out and buy the book if you want a solid read. http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

The Original Starting Strength Novice Program Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift...

03/10/2014

A lot of people want to eat healthfully, but don't really know where to start. Primal or "paleo" eating has become increasingly popular as of late, and while I don't consider it the gospel of nutrition that some do, it's far better than the food pyramid we were taught in school. http://thefitnessgrail.wordpress.com/2012/07/01/dieting-simplified-primal-eating/

With summer in full swing, you’re either very close to your beach ready physique or just got slapped in the face with the realization that you are nowhere close to where you wanted to be. This arti...

03/06/2014

At this point almost everyone knows that fish oil is good for us, right? I mean, study after study shows that fish oil fights inflammation, decreases "bad" LDL cholesterol and triglycerides, and may even be effective as a treatment for Lupus and arthritis. However, what most people don't know is that the amount of Omega 3 Fatty acids used in the research is significantly higher than is typically found in your average serving of fish oil. Check the nutrition label for the amount of DHA and EPA per serving. You want to be getting around 1,000 mg of each daily. If that seems high, switch brands. I like Carlson Labs a lot, but there are plenty of good brands.

03/05/2014

http://www.helpguide.org/life/healthy_eating_diet.htm

Healthy eating is about eating smart. Transform your eating habits with these easy tips.