Alpha Project Phyzio & Performance

09/21/2024

Just wanted to post this here if anyone is interested in listening to an episode of the Trail Runner Nation podcast on how to stay injury free as a runner!

Yes, we talk about the Built to Run book, but I had a great time on this podcast and think it's worth the watch as well as the listen.

If you'd like to master your mobility and running form.... here you go!🏃

Have you ever faced the frustration of persistent running injuries that keep you from enjoying running on the trails?In this episode, We sit down with Dr. Ma...

08/12/2024

*Below is the newsletter I sent out this weekend! Feel free to check it out! If you'd like more info like this on the weekly sent to you, sign up for the Built To Run Newsletter here https://share.hsforms.com/1VR1lYWTETMWbw7wO3Ae6xgeafj6 *

I dropped into a CrossFit gym the other day and the workout of the day was power cleans. Now you may be asking yourself what the heck is a power clean?

A power clean is getting a barbell or weight from the ground to your shoulders in as efficient way as possible. You not only have to be strong to lift the weight, but be fast enough in order for the bar or weight to get to your shoulders.

This differs from the squat and deadlift because you can move slower with a squat and still complete the lift. If you move too slow with a power clean the barbell will not make it to your shoulders in time! Essentially, you’ll fail the lift.

But WHY perform these? What is the benefit? The benefit is training power. Training your bodies ability to move heavy-ish weight fast! Not slow, fast. As distance runners we should be paying attention to the "moving fast" part of the workout.

Most distance runners feet will spend around .2-.3 seconds on the ground with every stride they take. This is also equivalent to 2x-2.5x the force equivalent of the runners body weight. That means if I weigh 150lb, every step I take puts around 300lb to 375lb of force on my body. That’s a lot of force!

Exercises like the power clean train your strong muscles to fire faster. It’s great to lift heavy weight, but being able to lift moderate to heavy weights fast is also important!

Essentially, power training helps your muscles handle the quick forces seen in distance running!

There’s one issue with the power clean…. It takes good form to perform a proper power clean. This holds some runners back from performing it. You have to spend the time to learn power clean technique.

Here’s the good news you technically don’t even have to power clean! All you need is a low bench/chair and some moderately weighted dumbbells.

The goals it to start seated on a bench and then jump aggressively straight up in the air.

Check out the video below for more details on how to perform power jumps INSTEAD of the power clean.

https://www.youtube.com/watch?v=Gxu5C0xhhgM&t=9s

08/05/2024

Anyone know of a pelvic floor physical therapist looking for a job?

We're looking for a pelvic floor expert to join our team! We have on the job training as well if you're a physical therapist who is new to pelvic health.

Shoot me a DM or email at [email protected] if interested.

07/04/2024

Join us on Thursday, July 11th, for the Built To Run Workshop and our regular fun run in Columbia!

🏃‍♂️ Fun run starts at 6 PM, followed by a workshop addressing running form and a Q&A with Dr. Matthew Silver of Alpha Project Phyzio & Performance about his new book "Built to Run"! 📚

No signup needed. Bring a yoga mat and wear athletic attire! See you there! 🌟

06/13/2024

Hey! I made a free Strength Training protocol for runners. Feel free to take this, progress it, regress it, and use it however you'd like.

The goal is 2 lifting days with an optional 3rd lifting day if you are feeling good and/or are early in your running program.

If you'd like to get more info like this check out the Built To Run Newsletter below! We give info like this out every week.

https://share.hsforms.com/1VR1lYWTETMWbw7wO3Ae6xgeafj6