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Matt Garrido

@mattygsc_

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Context for Nerds 🥸⬇️ There are instances where injury requires rest, and medical professionals are there to determine where that threshold exists. Aside from those instances, movement seems to improve injury outcomes, and it doesn't even seem to matter what that movement is. Movements like walking, riding a bike, etc. seem to all have significant benefits both for physical and psychological recovery. Engaging in the most accessible movement for you can help avoid developing kinesiophobia (fear of movement) and foster self-efficacy in these times of uncertainty. The habitual nature of doing what you can with what you have is more powerful than you may realize. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ Bilateral to Unilateral Progression: - Leap - Split Leap - Split Exchange - Bound - Hop The ground contact doesn't go below 1/4 second (250ms). @mcinneswatson and @dr.springs_'s work is foundational. Their progressions simply make sense. It doesn't have to be complicated to be effective. Camera shake to show you how intentionally I am interacting with the ground. Atrack the ground. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ For legal reasons, there's no practical benefit of exceeding 3–6 mg/kg of caffeine. 1 gram side effect reports show up in poisoning reports more often than performance reports. Unless.. 👀
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Context for Nerds🥸⬇️ With most progressions, you'll likely have started with some sort of constraint, be it holding onto external support, or removing the arms mostly from the equation to familiarize yourself with the movements. When introducing the arms, people tend to find difficulty understanding exactly what's required of them. In the demo video here, you will see how arm swing solves as the intensity changes. For example, if you're jumping at a 4/10 intensity, but you are fully swinging your arms at a 10/10 effort, you are unlikely to have them back where they need to be when you hit the ground (they're still at your shoulder or overhead). This is going to feel pretty dang awkward. Other ways to feel awkward: - Only bending at the wrists - Only bending at the elbows It might still feel awkward when you're starting, but try to be more rhythmic, loosy goosey and conservative with your arms to start. For the love of everything that is holy, film yourself (and send it to me if you're unsure, I love nerding out about this stuff). If anything, you'll be psyched when you film again in a few weeks' time and it looks way more natural for you. The most important question to ask is: "Can I complete the arm swing cycle I'm using with the height/distance I'm jumping?" "Gather" momentum by bringing your hands together, then "Punch" in the direction you intend to go (usually up and forward to some degree). When I'm at a lower intensity, there isn't time to fully extend my arms, when I'm at a higher intensity everything has time to extend and complete the cycle. You gain permission to create a bigger overall cycle as you improve your jumping. It's worth noting that when jumping higher or further, unless it's a maximum single effort, ground contact time should likely stay the same throughout (200-250ms GCT is a good rule of thumb to shoot for). This is almost always going to stay true across any plyometric progression. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ So, crazy news. It turns out fat shaming people and just telling everyone to do better isn't actually a reasonably good strategy for helping people long-term. It will work for some, but odds are those habits won't stick when compared on a larger scale of both time and sample size. It's almost like there are some better psychological mechanisms to utilize besides shame, guilt, and convincing people their bodies are broken to sell some fancy sounding white-labeled product. Shocking stuff that any good coach or educator will tell you. Allow me to introduce you to SDT (Self-Determination Theory) and MI (Motivational Interviewing). SDT: The theory behind developing motivation and fostering an environment of trust within which the individual can snowball progress toward self-efficacy and autonomy in their behaviors. The WHY of how motivation STICKS. MI: Counselling to help individuals understand their motivations for change. A collaborative approach that creates opportunities for individuals to voice their will to make change in their lives they can identify strongly with. A VISION for change and actions/steps they want/need to take to get there (in line with goal-setting). Understanding these concepts is the most potent combination we have for creating lasting change for people in their lives. If you still don't know where to start, let's talk about it!
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We would never overreach on bicep curls.
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Signed up last minute for my first Spartan Race over the weekend! Haven’t done any obstacle courses since the military days so this was a super fun throwback 😎 Ended up coming in 79th out of 2546 people (top 3%)! Would definitely consider doing more events 👀 #fitness #spartanrace #gym
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Context for Nerds🥸⬇️ A lot of people talk about how much they enjoyed the "linear" feed where they could see all of the things their friends posted in a row compared to the endless scroll of recommended content. These are two of the best ways to make that happen for yourself (there are others if you want more videos like this so let me know). 1. Favorite your favorites. It sounds simple but, when asked, not many people are doing this for themselves. 2. Modify your notifications to prioritize the types of content from those people. If you prefer reels, posts, stories, etc. A lot of people have notifications turned off, but if you don't then this is a great way to slim down what you see to the essentials. Both of these are really helpful for creators that you enjoy. So try it out and let me know if they change your viewing experience for the better. I know they did for me. You don't have to fight with social media, you can make it work for you. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ Avoiding movement and loading of movement is a sure-fire way of making a movement both uncomfortable, clunky and irritating. The good news is movement variability is your friend in this scenario. We often fear that which seems daunting for various reasons. Past trauma, colloquial rhetoric surrounding that thing, or otherwise. Bending your back needn't be on that list. Not only do most people's spines move EVEN WHEN VISUALLY IN "NEUTRAL", but the tissues involved in these movements are no less adaptable than any other part of the human body. If you believe your biceps or calves will get stronger and more powerful, so too should you believe the muscular around your spine is. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ - Multi-Joint (Compound) Exercises as primary focuses - All physical qualities can be trained using traditional RT - Baseline 2min rest or more for most qualities - Free weights and machines are both effective - Sweet spot is 2-3x/wk (each session can be short) - 2-3 sets of each exercise If you do the same amount of reps of an exercise week to week, add 2-10% the week after. If you still do the same amount of reps with the increased load, increase again. If you don't know how to add weight to a lift, figure it out. Upper Body: Pull-Up, Bench, Row, Overhead Press Lower: Squat, Deadlift Power: Intent to move quickly, load to allow you to Strength: Intent to move quickly, load so you slow down Hypertrophy: Intent to move quickly, load to allow volume If you haven't trained before, literally just pick a (mostly) stable version of each and tick them off throughout your week. You can get heinously strong and virtually every person you think of as strong will have used this strategy. If you still don't know where to start, let's talk about it!
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Context for Nerds🥸⬇️ If you've ever said "I'm just not built for squatting" then this post is for you. These go in order from back-loaded to front-loaded, or essentially in order of comfort depending how long your legs and femurs are. Back Squat (High-Bar Shown) Front Squat Front Squat (Mod 1) Front Squat (Mod 2) Zercher Squat Something worth playing with in each of them is adding toe turnout/stance width and/or heel elevation. Both plates and heel wedges/slant boards are excellent elevation options, with lifting shoes being the premium option. It's very rare that your feet will face directly forward, a 5-10° turnout being a common place to start with. Out of all the variations, the Zercher Squat probably is the safest bet to work with all body types, allowing anyone to get a full Range of Motion. That's why I put "optimal" in the clip. A couple weeks of elbows acclimatizing to the feeling or a barbell and you'll be loading properly heavy. If you still don't know where to start, let's talk about it!
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Happy 8 years~
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