Month: July 2020

5 BIGGEST FRIDAY MISTAKES YOU ARE MAKING!
Tune into today’s show for the top reasons you are failing Fridays and the rest of your weekend!

And don’t you dare skip #2 on the list today…we will see you rooks at open gym soon!

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About Me
Name: Matt Sheldon
Age: 27
Height: 6′ 0″
Weight: 170 lbs
Nationality: USA
Job: Professional Soccer Player
Current Team: FC Tulsa
Current League: USL Championship (USA 2nd Tier)
Last Team: Tulsa Roughnecks FC
Previous Teams: Waterside Karori FC, Saint Louis FC, Orange County Blues, SG Kinzenbach
Position: RB/LB/RM
College: UC Davis (D1)

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Essentially we are following Matt Sheldon’s daily schedule. Showing you his exact soccer training sessions, his workouts, his weight lifting/weight training programs, his diet/nutrition, and mentality as he progresses through his professional soccer career. We want you guys, to be able to learn, be inspired by these videos, to gather information from quality professional level training sessions and to apply this knowledge to your own life.

We want to help you become elite level soccer players!

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Become Elite is the complete soccer/football/futbol training experience.

Our website offers completely individualized, customized training programs that model professional and collegiate workout programs. We offer 4, 8, and 12 week soccer training plans, weightlifting plans, plyometric exercises, endurance workouts, nutrition guides, guide to counting your macros, fun workout challenges, t-shirts, and much, much more.

Our Instagram page delivers advice, tips, drills, how-to tutorials, and instructional videos all in a convenient and free space.

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There are still 5 months left of 2020! What do you want to achieve in the month of August?

Before the new month hits, I challenge you to write out the next 2-3 targets you want to hit. What’s a fitness target you have? Is it to lose 5-15 pounds? What financial targets are you trying to hit? Maybe your target is related to building better & stronger relationships? 🤔

Whatever it may be, you would be shocked by what type of progress you can make in a course of a month!

Tune in to today’s vlog styled show! And as always, if ya ever need anything, reach out ✊ The Top Shop Squad is always here to help!

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The U.S. Army Europe European Best Warrior Competition is an annual event with competitors assigned to United States Army Europe and United States Army Africa. Officers, noncommissioned officers and junior enlisted Soldiers compete in separate categories and are evaluated on general military knowledge, physical fitness and common military tasks. Winners in the NCO and junior enlisted categories will advance to represent U.S. Army Europe at the Army Best Warrior Competition at Fort Lee, Virginia. For more information about the competition, visit https://www.eur.army.mil/EBWC/.
(U.S. Army video by Spc. Javan Johnson)

About U.S. Army:
The Army Mission – our purpose – remains constant: To deploy, fight and win our nation’s wars by providing ready, prompt and sustained land dominance by Army forces across the full spectrum of conflict as part of the joint force.

Connect with U.S. Army online:
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#USArmy #Readiness #ArmyTeam

Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22 day push up workout. The key to the timeline is that this workout progresses you through various exercises while demanding that you increase pull ups along the way.

It consists of three weeks of testing and non-testing days that will quickly build up your back, grip and arms while helping you develop the strength to do your first set of pull ups. You won’t be asking how to do a pull-up anymore after following these tips.

The way these workouts are structured is by first establishing your max on an assistance exercise, the inverted row to failure in a single set. From here, you rest two minutes and attempt to perform a dead arm hang from a pull-up bar for as long as you possibly can.

Day 1 starts with a test day. Complete a single set of max inverted rows to failure in good form. Rest 2 minutes and then complete a set of dead arm hangs for as long as you can hold. Take this max number of rows number as this will be used on subsequent non-testing days to be sure you are gauging your pullup strength progress the right way.

On Day 2, we start a series of non-testing days. In these workouts, the goal is to perform a specific variation for the same number of reps that you did on your most recent testing day. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of volume over the next few weeks.

The second half of the non-test day workouts require that you go back to performing inverted rows, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). Again here, you do not have to perform these unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause.

The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. Each block is based on the number of max inverted rows that you are able to achieve on the test day that precedes that block.

We continue in this fashion until we reach day 21 of the 22 day workout. Here, you are to complete one of two tests. Refer to the video for the specifics on how to compete the day 21 test. On day 22 we come back again only this time we’re testing our pull ups! This is where the hard work starts to pay off and you should start doing your first set of full pull ups!

Pullups are one of the best bodyweight back exercises you can do. The thing about them is that they can be quite discouraging when you don’t have the strength to perform at least one rep. It isn’t helpful to keep struggling to try and do pullups at home without a plan. Now, with this 22 day pullup workout, you have a step by step progression for getting not only your first rep of pullups but to get many more after that. You won’t have to ask yourself ever again how to increase pullups if you follow this workout as instructed.

It is not uncommon for those that follow the plan laid out here to go from 0 pullups to at least 3 and even 5 in just three weeks. Give this plan your all and you will be surprised at how easy pullups will become for you.

This 3 week workout will progressively overload your back, introduce you to exercise variations that will build not just your back, grip and biceps but help you develop that sought after v-taper look as well. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at athleanx.com.

Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

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Hi guys! With gyms officially open we had to record a video at the HQ, Flex Fitness Birmingham. It feels so good to be back where we belong! We thought we would show you around the gym to show you the great facilities Flex Fitness offers. Restrictions may have eased off but it is still always important to keep safe. So remember to always wipe down machines before and after you use them. Keep hand sanitiser with you at all times and just be smarter the way you train.

If there is anything in particular you would like us to record on our next video, then leave a comment down below.

I hope you all like the video and please keep showing your support by LIKING, COMMENTING AND SUBSCRIBING! Also follow us on Instagram:

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What, @RobLipsett @LouisArmstrong7 and Darren got up to on our day trip to the Island of Formentera.

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Learn how to program leg extensions after an ACL reconstruction!

Introduction (0:00)

Are Leg Extensions Safe After ACL Reconstruction?
https://www.youtube.com/watch?v=mi0rem-Tc3Y&t=10s

Are Leg Extensions Functional?
https://www.youtube.com/watch?v=6bQp6DwCAc4

Straight Leg Raises & Quad Sets (0:26)

Disclaimer (0:49)

Always consult with your physical therapist and surgeon prior to initiating any new exercises! Also, these phases are meant to be a guideline, not hard and fast rules!

Phase 1 (1:14)

Time frame: 0-4 weeks (approximately!)
Exercise: Isometric leg extensions performed between 60-90 degrees of knee flexion.
Research: Smidt 1973 demonstrated isometric knee extension is strongest between 45-75 degrees of knee flexion and Beynnon 1995 demonstrated that there’s no strain on the ACL at 60 or 90 degrees of isometric knee extension at 80% intensity
Parameters: For the non-surgical limb, continue to train it hard through a full range of motion to minimize atrophy and deconditioning. For the surgical limb, dosage is extremely variable. It’s largely based on tolerance. Sample 1: 2-3 sets of 10-20 repetitions for 1-2 second holds at 40-60% intensity every other day. Sample 2: 3-5 sets of 20-30 second holds at 30-50% intensity every day.

Key Points: 7/10 RPE or less, no increase in swelling, no increase in baseline pain

Phase 2 (3:12)

Time frame: 4-12 weeks (approximately!)
Exercise: Isometric leg extensions and restricted range of motion (40-90 degrees)
Research: Mikkelsen 2000, Isberg 2006, Heijne 2007, Fukuda 2013
Parameters: Keep training the non-surgical limb! For the surgical limb, ramp up the intensity of the isometrics. The reduced range of motion can be trained using hypertrophy parameters such as 3-5 sets of 10-15 repetitions every other day around that 7/10 RPE. Once again, this is extremely variable based on tolerance and swelling.

Phase 3 (4:03)

Time frame: 12+ weeks (approximately!)
Exercise: Isometric leg extensions and simultaneously progressing toward full range of motion
Research: Same as above
Parameters: Keep training the non-surgical limb! For the surgical limb, slowly ramp up the speed and intensity of the isometrics. Rate of force development is extremely important so reaching your peak intensity in a shorter time span will be important (don’t rush it, though). Additionally, you’ll be working toward full range of motion knee extensions as tolerated. Continue with your hypertrophy parameters at sufficient intensity. The goal is that both quads are even stronger than they were prior to the initial ACL injury.

Summary (4:34)

You don’t have to be fearful of leg extensions if you understand the research. Progress gradually just like you would with any other exercise after a surgery or injury while respecting pain, swelling, tissue healing timelines, etc.

Outro (5:18)

We also have a blog on the topic written by Nicole Surdyka, DPT, CSCS that you find here:
e3rehab.com/blog/okcaclr

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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References
https://pubmed.ncbi.nlm.nih.gov/4693870/
https://pubmed.ncbi.nlm.nih.gov/7726347/
https://pubmed.ncbi.nlm.nih.gov/11147151/
https://pubmed.ncbi.nlm.nih.gov/16955299/
https://pubmed.ncbi.nlm.nih.gov/17219226/
https://pubmed.ncbi.nlm.nih.gov/23423316/
https://pubmed.ncbi.nlm.nih.gov/22387600/

Thank you to Catapult Sports for providing the PLAYR Soccer Smart Coach. Get yours here: https://catapultsports.com/7mlc

In today’s video I show you my full training session, which focuses on building fitness. Alongside showing you the drills, I also share some insightful data captured with my PLAYR, a GPS tracking device used by top professionals to improve their game. See how I used the data collected from the session to set goals for improvement in my fitness.

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Hi i’m Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally.
If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you!

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