Ryan Patton Fitness
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Personal Training; TPI; Sport Agility and Conditioning; Anatomical Movement; RPR; Sports Performance
05/18/2022
Taking a step back and focusing on specific adaptations and results with the current GPP. Strength + Speed Cluster sets.
7 Rds
A. Trap Bar DL x3
B. Glute/Hip Extension Prone Tantrum: 10 sec EL
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10/29/2021
Stop doing your calf exercises wrong!!
Stop blaming genetics and stop saying they are the hardest muscle to grow!!
Your calf muscles are attached to the strongest, thickest, and most elastic tendon in your whole body; YOUR ACHILLES. This means it requires more time under tension and in correct tension than other muscles. Stop bouncing (unless you are doing plots), stop short changing the reps, and for F*% #’s sake please STOP Compensating with your knees or quads. One of the most important factors in calf engagement is your foot. Your foot must be stiff and your arch contracted to fully utilize the ankle joint. 🔥 🔥When it comes to isolation exercises, keeping the surrounding joints stiff or immobile will force a harder and more complete contraction in the desired muscle🔥🔥
Focus on Building Contraction Strength and Efficiency with bent knee and Locked Out (YES!! locked out straight leg rashes). Locking out is not bad for your joints, tendons or muscles. It’s the only time a muscle can be fully 100% contracted, so you should be doing it.
10/21/2021
The groin and inside of the leg is one of the most neglected areas of training. Mostly due to the unsexiness or awkwardness of most exercises that target the muscles of the inner thigh and pelvis. One of my go-tos as of late is a seated physio ball squeeze. Sit on a box or ledge as close to your squat depth as position yourself as if you were in your squat. Next squeeze the physio ball as hard and as evenly as you can with both legs, emphasizing internal rotation while maintaining a solid foot position. I will usually perform anywhere from 4-6 sets of 30 seconds to a a minute. In some cases you will feel a “pop”, similar to you cracking your back or adjustment at a chiro. As long as this “pop” is not painful, it’s a good sign and usually means your pelvis is and structural integrity are fixing themselves.
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One of the biggest hurdles when teaching people how to really use their hips when squatting often comes in the visual or thought of how you are pushing. I will often tell my clients that you want to imagine you pushing your legs down and back like you are performing a Quadruped (hands and knees) Kick Back. This will allow most people to feel their hips initiate the movement rather follow. This often a lot easier to attain with a just above 90° box squat. If you are one of those people who says “I’m quad dominant”, you’re not. You’re lacking the initiation of the hip extension, and extending from the knee first as a compensation.
Shown: 5x9
One of the biggest missed opportunities in General Population programs is heavy rotation work. Functional Training is a Buzz Word some trainers will use as a ploy to distract from the simple fact any exercise or movement is functional if you struggle with the strength or mobility of said exercise or movement. Movement is inherently functional. The missed opportunity lies in training things that actually matter to your daily life. More than any other movement, we rotate constantly throughout the day. We spiral and move in circles. Making sure you are strong in your rotations will keep you mobile and “FUNCTIONAL” longer.
Had use that Goode Finisher
09/01/2021
Side Laying Lateral Compression: The point of this recovery method is to practice expanding the ribcage and mid section. This will help open up internal rotation of the hip, rotation and extension of the thoracic spine, as well as help with your ability to breath better. I performed 12 min each side with a 150 # sandbag.
Vein Day. Ain’t nothing like chasing the pump and that leaf look.
When you gotta get creative and use the two 5 # weight add-ons because you don’t have the correct toy for curls.
Long Post Alert 🚨: Throw on some 2000s hip hop and hit your Isos. The biggest question I get asked is why have these become so popular in the last few years. The answer at its base is simple: Efficiency and Effectiveness.
How long you can hold an Iso depends on the efficiency of your system as a WHOLE. From the Muscles to the Mental Game. You’ll be able to diagnose inefficient movement quickly because you will see certain tell tale signs; such as: cramping, weakness, loss of balance, total time, pain, range of motion, breathing, etc. The stress caused by and during Isometrics is directly correlated to how effective your kinetic pattern is. The better your pattern, i.e. the less compensations you have, the easier and longer the isometric can be held. When the work is shared properly, the system as a whole can function that much easier. This stress is also great for tendons as the consistent tension allows for stronger tendon fibers to relax and encourages the weaker ones to work, increasing the strength, thickness, health of the tendon.
One of the most important aspects of your training should be “How does my system respond”. I will often tell my clients that the most important part of training is getting you to feel better. You can’t train or even live optimally if your body is constantly in need of repairs and doesn’t know how to fix anything. Give your body the tools and access to the resources to address its deficiencies and it will reward you with a better system.
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Buckeye, AZ
