The Ultimate Hamstring Strain / Tear Recovery Guide

chris duffin Sep 12, 2018

While this piece is specifically around hamstring strain recovery the concepts can be applied across a number of similar soft tissue injuries.  Also understand its important to seek a qualified professionals assessment.  As the following content is not intended to be taken as medical advice but more simply as a sample training plan during the recovery process.

As a resource here are some provider searches that I can recommend.

http://www.rehab2performance.com

http://www.clinicalathlete.com

http://movementproviders.com

Outside of direct accident, nearly all muscle strains or tears can be traced to two issues.  Either training levels were accumulating fatigue at a higher rate than adaptation or recovery, or there were faulty movement patterns.  Typically the first of those two is the reason and referencing Tim Gabbet’s work is often accompanied with weekly increases in volume above 10-15%.  However in my in experience the latter often comes into play...

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Can Your Neck And Tongue Activity Improve Your Barbell Lifts?

chris duffin Aug 27, 2018

Let’s start by clarifying that this article is nothing more than a summary of my thoughts based on personal observation, coaching, and discussions with clinicians and professors over the years.  It is not summary of research or definitive fact, albeit from an anecdotal aspect I can consistently drive positive change when fine tuning based on the principles in this piece.

Over the years, I have observed a direct relationship between deep neck flexors and quality of bracing and output of force production. This relationship can be affected by a number of variables and isn’t one simple variable.  There is not one cue or position that will increase your force production or improve bracing quality, nor one sign that will let you know there is a potential problem or opportunity in addressing this area.  However, there is a set of overarching principles I have developed that will make it easy to understand and manage.  It may also explain why certain...

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Bulletproof Shoulders 101: Top Shoulder Exercises For Powerlifters And Bodybuilders

chris duffin shoulderök Aug 03, 2018

Let's start with what this article is not. It is not a top 5 exercises to develop great looking delts with lateral, front, and rear delt raises to develop each of the heads. Don’t worry, you will develop some amazing looking delts in the process as that also happens to be the output of strong healthy shoulders.

The Author’s Shoulders

It is a piece to help you develop strong, healthy, and powerful shoulders that can deliver tremendous power while reducing risk of injury in such a complex joint. This top 5 is for developing functional strength movements for the shoulders. Yes, I said the dreaded word ‘functional’. But I’m not talking namby-pamby soda can exercises, I’m talking real movements that develop strength while helping improve the operating mechanics of the shoulders. If you’re not familiar with my background or approach I am certainly a coach and athlete interested in real-world results and believe that stronger is better,...

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Hacking Hip Restrictions To Improve Performance: Kabuki Education’s Multi-Discipline Approach

chris duffin Jun 29, 2017

It is not uncommon for athletes to develop restrictive patterns inhibiting hip extension due to postural deficiencies or imbalances.  The output of this may be pain, or just simply a reduction in performance.  In this article we will teach you how to quickly identify if you have these problems as well as how to resolve them in a safe, efficient, and methodical manner.  To accomplish this we will use several videos from our private video movement library.  There are hundreds more videos and drills all indexed along with guided tutorials on this website as well.  This piece will also highlight what we can accomplish with our multidisciplinary approach.  Our goal is not to be dogmatic to any one particular method, but to get you back training with the best movement possible to increase performance and reduce your injury risk.

Our first step is to perform a Hruska Lift test which is a tool from the PRI discipline.  When performing this test it is...

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Technique Vs Leverages In Making A Great Deadlift

chris duffin Apr 01, 2017

In the following video I discuss leverages and deadlifting.  A lot of people assume if there is less apparent bar movement that the lifter has some phenomenal leverages allowing them to lift the bar less.  Oftentimes this appearance is a result of refined technique and not leverages.  This is not always the case but simple math of looking at height and the ape index would let you know.  Being that I am both average height with perfectly average ape index, and with refined technique I am a good example to use.  In the video and discussion I review these points and also overlay two videos.   It shows one of those people that wants to blame their poor technique and how much others lift on leverages.  Focusing on excuses instead of their own technique is leaving performance potential on the table for them.  As well as putting them at significant risk for injury.

 

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6 Important Questions For Setting Life Goals

chris duffin Dec 27, 2016

There is a great deal of carryover from what is done in the gym to how you live your life.   I’m not talking about physical strength but lessons learned from dealing with adversity, managing your ego, mental preparation, and planning (along with many more).  But the ones I choose to highlight now are both short and long term goal setting. I’ve created my #GrandGoals plan in order to both deadlift and squat 1000lbs (and be the lightest man to do so), and I’m currently working on the first portion of that goal now.  In the following video I discuss a little bit about how #GrandGoals relate to both business and life, as well as challenge you with the question, “What are your Grand Goals?”

 


Perhaps surprisingly, I’ll admit that #GrandGoals itself is both superfluous and unimportant.  Lifting an arbitrary weight (or setting some record) has very little impact on what is truly important in my life.  Nor does it...

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Dead-Stop Vs Touch-N-Go Deadlifts – Common Mistakes In Technique And Application

chris duffin Jul 25, 2016
I constantly get the question about why I do touch-and-go deadlifts when dead-stop deadlifts are “better”.  First let's discuss the difference between the two lifts. The dead-stop deadlift is when doing deadlift reps the full weight of the bar is released onto the floor.  With the touch-n-go deadlift the weight only touches the floor without the full weight of the bar being unloaded onto the floor before the next rep is started.

First let's be clear; the dead-stop deadlift is not, by nature, better than a touch-and-go deadlift.  At least, if you don’t define what your use of the deadlift training session is for.  Both styles of deadlifts have distinct benefits and BOTH are better for specific goals.  Tony and I discuss the correct application of both approaches based on your goals and desired training outcome is in the above video. For the most part, the dead-stop deadlift is better for most athletes needs. It’s a great...

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3, 2, 1, 0 Meet Countdown | Simple Competition Prep

chris duffin Jul 18, 2016

In preparing for a powerlifting meet, I have seen lots of overthinking, overworking, and overstressing when it comes to people figuring out how to setup their training cycle to perform the best on competition day. Even athletes that aren’t powerlifters, or aren’t competitiors on stage can benefit from this system, designed to maximize each training day. This system is not only simple to understand, it’s also easy to implement, and works like a charm every time. I call it the 3, 2, 1, 0 Meet Countdown.

3210 countdown
 

The first piece of the countdown has the athlete focus on dialing in what they are going to attempt at a meet. They are required to define those numbers (or close to them) in advance of the meet. It is important for a lifter to have these numbers defined so they are not second guessing their attempts on competition day. This allows them to focus on their performance. There is enough pressure on the day of the meet, so anything you can solidify beforehand has a...

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6-Month Rule | Curing Ourselves Of Shiny Object Syndrome

chris duffin Jul 05, 2016

Oftentimes I get questions about pieces of my training that show up on log, and many times I don’t answer these questions. What may surprise you is that I’m actually doing you a favor by not answering. It is human nature to get excited with new things, like new toys or ideas. The “shiny object syndrome” is in all of us at varying levels. As a human being, it’s important to recognize this and particularly if you hold influence of any sort in your field. Hell, I’d argue in todays social media age, we all need to be aware of this. Just think; if everyone had to wait a year before they could have posted about how awesome their Bullet-Proof coffee was, would they still post it? By now, we have seen that the novelty has worn off and most no longer do it. My choice to intentionally delay stating an opinion, what I call the 6-Month Rule, prevents me from endorsing fads that might not stick around, like the Bulletproof coffee trend.

 

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#SMEP For Success | Single Minute (9min Or Less) Exercise Prep

chris duffin Jun 28, 2016

As the founder of a popular movement website I feel it’s my duty to tell you that I want you to limit the amount of exercise prep that you perform. Yes, I said limit your exercise prep, not do more. In recent years I’ve seen a trend for mobility, movement priming, and other means of exercise preparation. While this trend is very positive over the just ‘grind through the pain’ mentality of the past, there is such a thing as ‘too much’. Just like anything else, people seem to jump right to the “if a little bit is great, then more must be better” approach.

If you are doing 45min of prep work and 30min of training, then you’re doing something wrong! In fact your preparation work should not exceed 10min. Keep it to 9min or less of preparation work prior to training! We call this the #SMEP approach or Single Minute Exercise Prep.

So why isn’t more better? Simply put, it just...

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