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Ability Over Aesthetics

@aoa_strength

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Tired of feeling like you’re not getting the most out of your workouts? Ready to take your training to the next level?

AOA Strength is like having a personal trainer in your pocket. We’ll work together to figure out your goals, and I’ll come up with a personalized program specific to you.

Got questions? The app has two way messaging, so ask away. I’ll touch base once a week to make sure nothing needs changing and everything is going to plan.

Training for something specific? As a former collegiate strength and conditioning coach, I’m familiar with periodized training, and can coach you to physically peak on competition day.

DM with any questions, or if you’d like to get to work 👊

#remotefitness #aoastrength #antishowponysociety #strengthandconditioning #resistencetraining #jiujitsustrengthandconditioning #plyometrics #strengthtraining #periodization #sportsscience by @aoa_strength

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2 years ago

🐰‼️PLYOMETRICS ‼️🐰

Two types, fast and slow. They train different things in the body and both are important.

Fast Plyos: anything under .25 seconds, trains the elastic complex and stretch reflex of GTO, small angular displacement.
Example: pogo hop, depth jump

Slow Plyos: anything over .25 seconds, train your muscles, large angular displacement.
Example: hex bar jump, counter movement jump

If you’re a runner, soccer player, basketball player football player, any other type of player or just a bipedal human, trying to move about the earth more gracefully, then plyometrics are for you!

To program them, start with the lowest intensity of plyometrics and work towards your more intense ones. Keep the foot contacts between 80 and 100 and do these before your strength training, or on a separate day.

#plyometrics #springhassprung #letsgetspringy #aoastrength #antishowponysociety #strengthandconditioning #sportsperformance #performancecoach by @aoa_strength

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3 years ago

Welcome back to hip stuff Saturdays. This is a preview of an exercise for a client that works many hours at a desk… he knows who he is.

Mobility work can be very nuanced, you have to have good mind muscle connection to squeeze the most benefit out of the movement. One way we can help facilitate that, is by creating an environment that gives tactile feedback.

The higher the foam roller is on your support leg, the harder this move is. The foam roller keeps the glute med of the standing leg activated, and makes its hard to get squiggly in your upper body to compensate for lack of hip strength.

3 sets of 4-6 reps each leg. Be tall, be controlled

Give it a go!

#aoastrength #antishowponysociety #antideskbody #hipmobility #mobility by @aoa_strength

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9 months ago

Welcome back to hip flexor Saturdays. Today we’re working the hip flexors, and today is Saturday. Give these a go.

3 sets of 6-8 reps each side

#hipflexor #hipflexorsaturdays #aoastrength #antishowponysociety #antideskbody by @aoa_strength

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10 months ago

Not every workout has to be all grizzly and intense. Here’s a recipe for a feel good workout that you can customized depending on what you got available.

First block, do a squat pattern, an accessory, and a push. Next block do a hinge, an accessory, and a pull. Done. In this case my accessories were more mobility focused.

A1- squat pattern: B-stance squat 3x10 e side
A2- accessory: Jefferson curl 3x6
A3- push: Ring Dips 3x10

B1- hinge pattern: Kettlebell swing 3x20
B2- pull: Bridge Ring Row 3x15
B3- accessory: Banded Rotations 3x8 e side

Give it a go!

#workoutrecipes #strengthandconditioning #aoastrength #antishowponysociety #ringdips #kettlebellswings #ringrows by @aoa_strength

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a year ago

This is @codyyrobinson He is an AOA Strength athlete and is running a 100 miler this weekend. Go follow this man.

I’ve had the chance to work with Cody for the last 8 months on his strength and conditioning. My favorite thing about this athlete, besides his spirit, is his consistency and communication. He put in the work during the offseason, gave himself enough time to build a great base, and was verbal when things were feeling off or needed changing. He trusted the process, and made hitting his workouts part of his lifestyle. We’ve learned a lot together.

You run 100 miles one step at a time.

Let’s go champ 👏

#ultramarathons #ultrarunners #100miler #strengthforrunners #strengthandconditioning #aoastrength #antishowponysociety by @aoa_strength

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a year ago

💥PR ALERT💥

This winter @ekashworth made a goal to deadlift 200lbs to help her injury prevention when running this summer.

We got her on a training program where she deadlifted 2x a week with progressive overload (along with all the other movement patterns and applicable accessory work)

I’m late to post this, but at the end of April she lifted 205. Now that she has built her base of strength, she’s happily lowered her heavy lifting to one day a week of strength-maintenance so she can focus her energy on the fun stuff like running, biking, hiking, climbing, and being an all-around lil’ smoky.

Moral of the story? If you have a goal, your training should be aiming at it. Weight rooms are fun, but it’s way more fun to express your capability that you earn in the weight room, outside of the weight room.

#aoastrength #antishowponysociety #deadliftpr #trapbar #strengthtraining #strongforlife by @aoa_strength

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a year ago

If I had to invest in just one piece of exercise equipment for a home gym, I would go with gymnastics rings. They’re approachable and the exercises are scalable. Here’s a quick upper body workout and how to format one for yourself.

-Archer push ups 3x6 e. Arm
-Lateral band walks 3x15 e. Side
-L-sit pull ups 3x8

Build your own:
1. Pick a push exercise: dips, push ups, L sit holds etc
2. Pick a lower body accessory: Copenhagens, lateral hand, calf work etc
3. Pick a pull: pull ups, inverted rows, scap pulls etc

Do all three exercises for three sets, and a challenging but manageable number of reps. Bam. Delicious.

Also, as an added bonus, get a hot wife who pretends to be a crab ever time you try to film something 🦀

#strength #gymnasticsrings #lsitpullups #archerpushups #aoastrength #antishowponysociety #homeworkout #strengthandconditioning by @aoa_strength

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2 years ago

Short on time and equipment? Give this concept a go.
Pick two things to focus on, one lower body, and one upper body.

Less equipment means less weight, to make it more challenging, do unilateral (single leg or single arm) movements and for an extra challenge, add some instability to it. Move with intention.

•A1) offset kettlebell Bulgarian Split Squat 4x8 e leg
•A2) single leg glute bridge floor press 4x8 e arm

Don’t over complicate things. Go to your wife’s grandmas house like I did and get moving.

#aoastrength #antishowponysociety #fitnessforlife #kettlebell #bulgariansplitsquats by @aoa_strength

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2 years ago

Here’s another great example of contrast training. Where you pick a strength exercise, and pair that with an explosive exercise with a similar movement pattern.

Here we have step back lunges, with single leg explosive box jumps. Do a set of lunges, wait 30 seconds, do your jumps, rest 90 sec - 120 sec and repeat.

A1- lunges 4 x 5
A2- Bo’s jumps 4 x 4 e leg

Get strong, stay fast

#contrasttraining #barbelllunges #plyometrics #strenthtraining #aoastrength #antishowponysociety by @aoa_strength

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2 years ago

No equipment? No problem. Some single leg work and some push ups will sort you out.

A1- Skater squats 3x6 each leg
A2- Push ups 3x6

When we cant increase weight on a movement, we increase reps. So adjust your according to your needs.

For the push ups, don’t flare out the elbows. You want the upper arm to be at a 45 degree angle to the body.

#pushups #skatersquat #noequipmentworkout #bodyweightworkout #aoastrength #antishowponysociety by @aoa_strength

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2 years ago

This is my mom, she’s 64. She’s training to walk the Camino del Santiago in Spain this summer with her girlfriends.

Besides the numerous other benefits, strength training gives you the ability to say “yes” to life experiences. Strength training 2X a week can have life changing results, and give you the ability to do the things you want to do. Do your older self a favor and start strength training. Here are some other reasons why:

•Improved bone density
•Improve muscle mass and reverse the loss of muscle mass as you age
•Reduce fall risk
•Improve sleep quality
•Improve brain health
•Reduce anxiety and depression
•Improve weight management
•Reduce the risk of age related illness: heart disease, diabetes, arthritis, etc
•Improve independence

AND, it lets you do the physical things you love, longer.

#agegracefully #buildresilience #momstrong #aoastrength #antishowponysociety #strengthtraining #strengthforlife by @aoa_strength

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2 years ago