Random Things I've Been Adding

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Bram
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Random Things I've Been Adding

Post by Bram » Sun Sep 08, 2019 3:28 pm

Please share your own!

1. Tibialis Anterior work

This is an exercise I've debated including for a decade or more. But I recently had a couple dates with a physical therapist and she said every single client she includes calf work with also has to train the tibialis anterior. She said the first line of defense for older people in falling is
ankles, followed by hips, then taking a step. I train a few people in their 70's and one in their 80's and it's a concern in my mind that they might fall.

I have people do 2-3 sets of 10-20 reps, alternating with single-leg quad work (like lunges or step-ups). I prefer a lightly angled decline bench, but couldn't find a video.



A couple other notes. She also said that most people have horrible mobility in dorsi flexion so she focuses on lengthening the gastrocnemius and soleus before hand. She also just does standing unweighted toe raises, but I find the dumbbell to be super effective. As a surfer it helps my foot control of the board, and when I did Brazilian jiu-jitsu I noticed it made my guard tighter.
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Bram
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Re: Random Things I've Been Adding

Post by Bram » Mon Sep 09, 2019 1:11 am

2. Limited Focus on Each Exercise

After hanging out with a former bodybuilder, I was reminded of how hard I used to focus on my breathing and trying to forge a mind-muscle connection.

For the past few weeks on each exercise I've tried to find a very effective focal point. On the eccentric I breathe in through the nose, on the concentric I breathe out through the mouth, then each exercise adds one more thing.

Some effective focal points:

A) On triceps pushdowns: a max contraction at the fully extended position of each rep.
B) On rows, pull-downs/pull-ups, external rotation and reverse flies: feel the shoulder blades smoothly move down and back.
C) On abs and knee flexion work: posteriorly tilt the pelvis.

My clients have been letting me know that they feel taller and are getting sore in their upper backs from the shoulder blade movement, their triceps are sore and pumping up from the extra squeeze and their hamstrings and abs (especially those with pre-existing conditions like old hamstring injuries or disc issues) are targeted much more directly.
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Shafpocalypse Now
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Re: Random Things I've Been Adding

Post by Shafpocalypse Now » Tue Sep 10, 2019 12:28 pm

Ive done tibialis work since I got "Maximum Calves" by Health for Life in the early 90s. In fact, tibialis work itself contributed significantly to bulletproofing my ankles when I played rugby.

Most of what I've done is a reverse calf raise or single leg reverse calf raise off a step, but you can lean back against a wall and do it and the further out your legs are the more resistance you have.

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Re: Random Things I've Been Adding

Post by Bram » Wed Sep 11, 2019 10:23 pm

Shaf, I'm assuming you're doing those unweighted?

Health for Life put out some good stuff. I did the splits as a high school freshman after following their Beyond Stretching program, and rehabbed my shoulder as a college sophomore with their 7-Minute Rotator Cuff solution.
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Re: Random Things I've Been Adding

Post by Shafpocalypse Now » Thu Sep 12, 2019 4:25 pm

Yes, unweighted, although the leaning against the wall tactic lets you provide some additional resistance

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Re: Random Things I've Been Adding

Post by Bram » Thu Sep 12, 2019 6:23 pm

Cool, thanks Shaf!

3. Tennis Ball Calf Raises

Another tip I just learned, and applied, was to put a tennis ball in the divot just behind and below your inner ankle, I believe it's on your medial calcaneus, then do calf raises.

The vast majority of people roll onto their pinkie toes, or invert their ankles, as well as externally rotate their feet. But this forces the weight distribution to be more even. My client who's had an ankle replacement (and inverts strongly) loved doing this.
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Re: Random Things I've Been Adding

Post by Fat Cat » Mon Sep 16, 2019 8:18 pm

What about some upper back exercises you like? Beyond the usual rows and chins?
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Re: Random Things I've Been Adding

Post by SubClaw » Mon Sep 16, 2019 9:03 pm

Fat Cat wrote:
Mon Sep 16, 2019 8:18 pm
What about some upper back exercises you like? Beyond the usual rows and chins?
Front squats, snatch grip Romanian deadlifts and Karwoski rows FTW!

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Re: Random Things I've Been Adding

Post by Fat Cat » Mon Sep 16, 2019 9:43 pm

Interesting. I know that Klokov always says that front squats are for upper back. I feel like this is a weak area for me.
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Re: Random Things I've Been Adding

Post by Bram » Tue Sep 17, 2019 4:39 pm

Fat Cat wrote:
Mon Sep 16, 2019 8:18 pm
What about some upper back exercises you like? Beyond the usual rows and chins?
Hmmm....an easy way to torch your upper back is to combine reverse flyes and rows or chins.

So do a set of chins or rows, then immediately do a set of reverse flyes. Wait 60-90 seconds and repeat for 3-4 sets of each.

Another way is to combine a row with elbows by ribs, with a row where the elbows are just below shoulder height.

Other things:

*t-bar corner rows
*smoothly squeezing the scapulae down and back as you row or chin or reverse fly - you lose a lot of strength initially, but it will give a big stimulus to the mid-back
*incline bench barbell rows - I like these alternated with barbell bench
*seated cable rows where on the negative you drive the handle towards the ground - lower lat stimulus
*arnold cable rows - round your upper back as you bring the handle forwards, arch your upper back as you bring the handle towards your chest - saw these in pumping iron
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Re: Random Things I've Been Adding

Post by Fat Cat » Tue Sep 17, 2019 5:27 pm

Bram wrote:
Tue Sep 17, 2019 4:39 pm
Fat Cat wrote:
Mon Sep 16, 2019 8:18 pm
What about some upper back exercises you like? Beyond the usual rows and chins?
Hmmm....an easy way to torch your upper back is to combine reverse flyes and rows or chins.

So do a set of chins or rows, then immediately do a set of reverse flyes. Wait 60-90 seconds and repeat for 3-4 sets of each.
Nice, chins are on the menu today so I'll do them with rev flys. Thanks!
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Re: Random Things I've Been Adding

Post by Fat Cat » Fri Sep 20, 2019 7:29 am

I ran with the rev fly and chin superset. It was a good pump but I had to stop at three sets instead of four or five lol. I guess that illustrates my weakness.
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Re: Random Things I've Been Adding

Post by Bram » Fri Sep 20, 2019 8:08 pm

Glad it seemed to do the trick <<<<q
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Re: Random Things I've Been Adding

Post by JimZipCode » Thu Sep 26, 2019 3:59 am

Bram wrote:
Sun Sep 08, 2019 3:28 pm
1. Tibialis Anterior work

This is an exercise I've debated including for a decade or more. But I recently had a couple dates with a physical therapist and she said every single client she includes calf work with also has to train the tibialis anterior. She said the first line of defense for older people in falling is ankles, followed by hips, then taking a step. I train a few people in their 70's and one in their 80's and it's a concern in my mind that they might fall.
Shafpocalypse Now wrote:
Tue Sep 10, 2019 12:28 pm
Ive done tibialis work since I got "Maximum Calves" by Health for Life in the early 90s. In fact, tibialis work itself contributed significantly to bulletproofing my ankles when I played rugby.
Tib Pulls are the shit. Underrated. For us fat slobs over 50, they are outstanding for simply going down stairs. When your ankle mobility starts to go to hell, as you descend a stair – let's say you're on your right foot, and reaching down with your left foot for the next step – your right foot (the upstairs foot), the heel will start to rise off the stair. There's almost an instant of free fall, where you're not quite supporting your weight on your right foot, but the left isn't quite firmly planted on the next step either. I suspect that in an older populations, this could be dangerous as fuck.

Tib pulls restore some of the flexibility in this direction (the opposite of a calf raise). Help you keep your "up" foot flat on the stair as you descend & reach for the next step. They also help with squats, a little. And in foot proprioception over uneven terrain; lifting your toes to avoid rocks and whatnot.

I also like them for karate, they can help with foot posture on some kicks; maybe depth in stance too, though I'm not sure about that. Also, Corey Everson believed in them as preventative for shin splints.



Take an exercise band, pass it over a solid horizontal support, and put your toes thru the loops.



Helps if you stabilize your raised knee by hugging it (not shown): also, push against the horizontal support with your other leg. Or, to increase difficulty, scooch back from the support (thus lengthening the band), and plant your (other) foot on the floor to get some stability.

Programming: two sets of some, super-setted with your calf raises. Maybe every other workout? Whenever you're doing calf raises.



Your ankle is where the rubber meets the road, for walking & running & jumping & stair climbing etc. Worth doing a bit of work on.
Ankle inversion and eversion are useful too:
The "in" pull is significantly easier than the "out" pull; you'll need different-resistance bands for the two.

Or just go rollerblading / ice skating.
Last edited by JimZipCode on Thu Sep 26, 2019 4:46 am, edited 3 times in total.
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Re: Random Things I've Been Adding

Post by JimZipCode » Thu Sep 26, 2019 4:12 am

Fat Cat wrote:
Mon Sep 16, 2019 8:18 pm
What about some upper back exercises you like? Beyond the usual rows and chins?
BD recommended this in the Face Pulls thread, and Syaagh seconded it in some other context:
Blaidd Drwg wrote:
Wed Apr 05, 2017 5:30 pm
...should be on everyone's list ... Incline Bench DB Rows with a hold. i think these do what Face Pulls purport to do but in a way that you can feel when you press.

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Re: Random Things I've Been Adding

Post by MeatPlow » Sat Sep 28, 2019 11:28 am

It started off as random, but its progressed into regulars now. I purchased the hook system from Shen with his strands and iso strap along with a bull worker classic and steel bow. They have become my main assistance work at this point. Honestly, they could really be my main work but I love the old barbells and dumbbells.

these tools are much more versatile than I ever thought. I can hit muscles in angles that I could not do before. You're only limited by your imagination with them.

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Re: Random Things I've Been Adding

Post by Ryan » Sat Sep 28, 2019 1:16 pm

Shafpocalypse Now wrote:
Tue Sep 10, 2019 12:28 pm
Ive done tibialis work since I got "Maximum Calves" by Health for Life in the early 90s. In fact, tibialis work itself contributed significantly to bulletproofing my ankles when I played rugby.

Most of what I've done is a reverse calf raise or single leg reverse calf raise off a step, but you can lean back against a wall and do it and the further out your legs are the more resistance you have.
I bought a DARD years ago and used it regularly for awhile. Stopped using it, but whenever I feel like pulling it out, I find I haven't lost much strength in the movement.
http://www.ptproductsonline.com/2014/07 ... -strength/
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Re: Random Things I've Been Adding

Post by Ryan » Sat Sep 28, 2019 2:45 pm

Bram wrote:
Thu Sep 12, 2019 6:23 pm
Cool, thanks Shaf!

3. Tennis Ball Calf Raises

Another tip I just learned, and applied, was to put a tennis ball in the divot just behind and below your inner ankle, I believe it's on your medial calcaneus, then do calf raises.

The vast majority of people roll onto their pinkie toes, or invert their ankles, as well as externally rotate their feet. But this forces the weight distribution to be more even. My client who's had an ankle replacement (and inverts strongly) loved doing this.
Many people are tight in the posterior tibialis and weak in their peroneals (fibularis) so they invert when doing plantar flexion. Post tib release will also help with this.

My main problem was peroneal weakness after badly spraining my ankle years ago. I started addressing this more in my training. I started this with the calf raise squeezing the ball between ankles. I then read more about it and realizing I lacked first metatarsal stability, progressed to walking on my toes (plantar flexed) concentrating on keeping most of my weight on the first metatarsal (ball of the big toe). This addresses the peroneals longus which is the main muscle responsible for this and maintaining the main arch of the foot. I also did squats in this manner and have progressed to doing farmer walks on my toes still focusing on the big toe. I've noticed a big improvement in ankle stability and hip muscle recruitment.
“Think of how stupid the average person is, and realize half of them are stupider than that.” -George Carlin

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Re: Random Things I've Been Adding

Post by Bram » Wed Oct 02, 2019 4:06 am

Cool shit everyone, thanks for sharing!

I appreciate the comment on the posterior tibialis/peroneal interaction. I have a client right now with a trigger point in her posterior tibialis...I'll work on encouraging her to drive through the big toe/first metatarsal and releasing her post. tib.
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh

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