WHY DO WE WARM UP?
The goal of the warm up is to prepare an athlete physically and mentally for exercise or competition. A great well designed warm up can increase muscle temperature so that we are able to perform more forceful actions.
A warm up will also increase metabolism which benefits performance and elevates blood flow. Stretching, mobilizing and activating muscle groups can improve short term elasticity and stability, resulting in more force being produced at a high speed.A good structured warm up can also have a positive effect on reducing injuries.
STRUCTURING YOUR WARM UP
To get the best results out of your clients, we need a structured warm up. Most coaches follow the RAMP method because it’s been shown to contribute to short- term improvements in muscle force production during jumps, sprints and lifts This system identifies 3 key phases of a warm up.
1. Raise
2. Activate and Mobilize
3. Potentiate.
The aim of the RAISE phase is to elevate body temperature, heart rate, respiration rate and blood flow via a low intensity activity.
The next phase is to ACTIVATE key muscle groups and to mobilize key joints and ranges of motion used in sport.
The final phase of the warm up is to POTENTIATE .The aim of this phase is to increase the intensity of exercise to a point at which athletes are able to perform their activities at their maximal levels in more sport specific exercises.It is also used to contribute to a super maximal effect known as post active potentiation (PAP). Post active potentiation is phenomenon that improves muscular force output. This increases neural activity and helps increase the recruitment of fast twitch motor units.
#stephencainptla #fitness #fitfam #boxing #structure #warmup #sportsperformance #losangeles #boxnburn #personaltrainer #nextleveltraining #speed #boxingtraining
New logo , new year , new goals let’s go champ! #losangeles #fitness #future #stephencainptla #losangeles #california #personaltrainer #sportsperformance #takecontrol #stephencainptla #boxnburnacademy
Plyometrics is a term used to describe jumping and speed exercises, the higher a person can jump, the stronger and more powerful they will be.
Plyometrics are exercises performed by executing quick, powerful movements that require prestretching of the muscle, thus activating the stretch-shortening cycle . Stretch shortening cycle is the sequencing of fast eccentric (stretching, lengthening) and concentric (shortening) actions of the muscle. The quicker this happens, the more likely to produce more force.
Plyometrics will help develop the elasticity of the muscles and tendons. Elastic muscles and stiff tendons contribute to fast feet, good balance and an effective stretch shortening cycle.
Many track and field athletes incorporate plyometrics into their training, such as jumps,
hops, bounds, or box jumps. However many athletes only do lower body plyometrics when in fact they could also benefit from upper body plyometrics. Throwers can benefit from upper body plyometrics since having more powerful muscles in the upper body could facilitate greater release velocities, provided their technique is sound. Sprinters and many jumpers could benefit from a more powerful upper body as well.
#fitnessmotivation #fitfam #plyometrics #stephencainptla #boxnburn #santamonica #santamonicacollege #sportsperformance #personaltrainer #fitness #power #trainlikeapro
Nike “Just do it” HQ was located in Hollywood and the facility combined training and recovery to optimize performance.
It was pleasure to be invited over and try out what the new facility had to offer with @glennholmesla looking forward to the next one.
#fitness #fit #fitfam #sports #sportsperformance #nike #losangeles #hollywood #training #stephencainptla #speed #agility #reaction
Getting this kind of positive feedback from my clients really does mean a lot to me, I am very passionate about my profession and this is what drives me to be the best coach I can possible be help my clients reach their fitness goals.
If you are not passionate about what you do, you will not be successful it’s as simple as that.
Find something that you love to do and you will never work another day in your life.
#fitnessmotivation #fitness #fit #fitfam #passionate #personaltrainer #losangeles #stephencainptla #boxnburn #lovewhatyoudo #determination #2020goals #feedback
"Here are 3 simple drills you can practice by yourself to help improve your Agility and Foot Speed.
Remember ,to become a more explosive athlete strength training is a MUST , such as Unilateral Lower body Strength and Unilateral Lower body Stability.
The following drills can help improve Acceleration Lateral Movement,Change of Direction.
SESSION LAYOUTS
•3 sets each
•3 Reps each
•1 Min Rest
🎯SPRINT/BACK PEDDLE
🎯LATERAL SHUFFLE
🎯ZIG ZAGS
⠀#boxnburn #fitspiration #fitnessgoals #fitfam #fitlife #fitnessmotivation #training #fitnessforlife #strongnotskinny #workoutmotivation #workouttime #fitspo #gymmotivation #maketime #iworkout #beastmode #positivemood #workoutday #fitfluential #justdoit #alwaysinbeta #betterforit #iwill #stephencainptla"
Thanks for the kind words from one of my clients and good mates @jodijohnsonn , I am looking forward to helping all my clients smash their new fitness goals for this year.
Any inquiries regarding regarding personal training ,Sports performance training , or all things fitness feel free to DM and I will be glad to help.
#fitness #fitfam #fitnessmotivation #stephencainptla #boxnburn #losangeles #beverlyhills #belair #malibu #fitnessgoals #personaltrainer
Coach Engagement:
To have the best possible chance of being a successful coach within the fitness industry. One of the biggest things we see a lot of out there is Mickey Mouse trainers who are to put it bluntly are lazy, unprofessional, lack enthusiasm and dedication. To help you from falling into this category @boxnburnacademy Sports Performance Course I will be teaching you the importance of being engaged and present with all of your clients during every training session. To be an elite trainer and really stand out from the crowd you have to be self motivated and dedicated to the job if you can not motivate yourself how can you motivate a client?. We see it all the time trainers out there who are constantly winging training sessions,playing around on their phones, not paying attention to their clients technique,not correcting technique, not motivating their clients. These things listed are all bad habits trainers can pick up during their career either it be through lack of motivation and desire to be a trainer, or some people just get lazy and comfortable and start to think they can get can get away with cutting corners, and maybe they might get away with it for a little while but sooner or later it will catch up with them and leave a serious dent in your bank account and reputation.
#fitnessmotivation #fitness #fitfam #stephencainptla #boxing #personaltrainer #boxnburnsportsperformance #boxnburncertified #losangeles
Why Set Goals?
Top-level athletes, successful businesspeople and achievers in all fields all set goals. Setting goals gives you long-term vision and short-term motivation . It focuses your acquisition of knowledge, and helps you to organize your time and your resources so that you can make the most of your life.
Be sure to set goals for 2020 whether it be fitness or personal life goals, it’s all about progression and not staying comfortable.
“GREAT THINGS NEVER CAME FROM COMFORT ZONES”
#fit #fitness #fitnessmotivation #losangeles #stephencainptla #boxnburn #fitfam #goals #goalsetting #
Before your Christmas and New Year celebrations begin try out my 30 minute HIT session to help you stay on track over the holidays. 🎄 🎄
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#stephencainptla #fitness #trainer #strengthandconditioning #boxingtraining #fitfam #holidays #hit #nike #boxnburn #getitdone #personaltrainer #summerbody #fitnessmotivation #fitnesslife"
@boxnburnacademy Sports Performance Certification Course will be teaching you how to plan and execute Elite training sessions for you and your clients, we will be showing you how to also take your coaching skills to the next level on how to retain clients and create a respectful and professional reputation within the fitness industry.
Want to learn more?
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Potentiation/Boxing specific exercises
Squats, deadlifts and core training helps you develop rate of force development, these will have huge benefits to punch force. However, a boxer must also learn how to transfer and express this newly developed force in punch specific actions. The exercises below such as the landmine punch, med ball throw, landmine throw and isometric hold all help you and your clients on how efficiently transfer this new strength gained into your punches.
Why is it good for boxing:
Punch specific exercises are ideal to help transfer your new strength and speed levels to improve punch force.
#stephencainptla #fitness #boxing #sportsperformancetraining #losangeles #fifam #strengthandconditioning #power #strength #landminepunches @mistermg88 🎥 @mosesok_bnb 🥊
Mirror drill description:
Place two cones 10 to 15 yards apart, and one person stands in between. Their partner stands directly opposite.
This person moves randomly in between the cones, as the other mimics their movement. Continue for a certain amount of time.
COACHING POINTS
Utilize reaction times by changing direction sharply and accelerate in between different movements. You can decrease the set time to focus more on speed, or increase time for more emphasis on conditioning.
Benefits:
✅Reaction
✅Lateral speed
✅Footwork
#fitness #fitfam #personaltrainer #strengthandconditioning #stephencainptla #losangeles #california #speed #reaction #footwork
This part of the warm up is to activate key muscle groups and to mobilize key joints and ranges of motion used in sport. The final phase of the warm up is to potentiate. The aim of this phase is to increase the intensity of exercise to a point at which athletes are able to perform their activities at their maximal levels. It is also used to contribute to a super maximal effect known as post active potentiation. Post active potentiation is phenomenon that improves muscular force output. This increases neural activity and helps increase the recruitment of fast twitch motor units.
Try some of these drills in your next extended warm up. Not only will these drills improve your clients athletic performance but also it will help with performance as a coach as these drills will help you stay engaged and present within your training sessions and this can only build stronger relationships with you and your clients.
2-3 sets
30 seconds work
30 seconds rest
✅Mini band shadow boxing
✅Cone reaction drill
✅Mirror drill
#fitness #fitfam #stephencainptla #sportsperformancetraining #strengthandconditioning #losangeles #boxing #personaltrainer #boxnburncertified
Improve client retention #boxnburn #fitness #boxnburncertified #stephencainptla #fitfam #losangeles #strengthandconditioning
4 cone drill set up
Set up three different colored cones a 5-10 feet apart in a triangle. Assume an athletic position in the center of the triangle. Have a partner call out a cone color. Sprint or use boxing specific movement to the specified cone, stop at the cone and return back to the center. Reset in an athletic position or boxing stance and wait for your partner’s next signal. Continue for the specified duration.
How will this benefit your clients: The 4 cone drill will contribute in improving your clients reaction time, agility and footwork.
Layout
30 seconds work
30 seconds rest
2-3 sets
#fitness #fitfam #personaltrainer #boxing @mistermg88 @motivationbymoses 🥊#sportsperformancetraining #stephencainptla #boxnburn #losangeles #california #nextlevel #standoutfromtherest
The short definition of metabolic training is completing a variety of exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. Your metabolism (aka metabolic rate) is how many calories your body burns at rest.
If you are short on time and want to get the best bang for your buck try this session out.
Session layout
3-5 SETS
1 minute DB front squats
1 minute DB deadlift curls
1 minute DB push ups
1 minute Air-bike
1-2 minute rest
#stephencainptla #boxnburn #brentwood #losangeles #fitfam #fitness #calories #california #personaltrainer #getitdone #healthylifestyle
How are you structuring your warms ups?
Every training session you deliver whether you are a coach or a fitness enthusiast your warms MUST be structured not only will an effective warm up help prevent injuries but will also enhance your performance both in your strength and conditioning sessions in the gym but also your performance in the ring 🥊.
Here is the 2 ladder reaction drill that will help improve SPEED/FOOTWORK/REACTION , but it will also switch on your central nervous system which will fire up the specific muscles that will be getting used during your boxing specific training session. I like to use this drill in my extended warm ups in the POTENTIATION phase which is the part of the warm up we want to be spiking the heart rate and make the movements more specific for your preferred sport.
Try adding the RAMP method warm up inti your training programs and take your performance to the next level.
Raise – The first phase of the warm-up is to elevate body temperature and blood flow demands.
Activate and Mobilise – Various dynamic stretches and stabilisation exercises to improve range of motion and muscle activation to help engage the muscles that will be used in the workout.
Potentiate – Fast or heavy-loaded exercise that requires near-maximal effort will get the muscles fired up ready for the workout.
#fitness #fitfam #stephencainptla #losangeles #boxnburncertified #boxnburnacademy #california #speed #agility #boxing #strengthandconditioning #nextleveltraining #personaltraining
Here is a dynamic mobility exercise called Lunge and Rotation with band , you can start to implement within in your sessions with your clients training or your own.
Rotational mobility plays a huge part in your clients training program specially if they are doing a lot boxing training. The better your clients mobility across the thoracic spine the more force they will be able to transfer from ‘foot to fist’ which means more forceful punches 💥.
Try to add this exercise in your RAMP method warm ups try to 8-10 reps and 2-3 sets.
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LEARN HOW TO STRUCTURE & EFFECTIVELY COACH OLYMPIC LEVEL STRENGTH & CONDITIONING TRAINING SESSIONS FOR YOUR CLIENTS & ATHLETES FROM THE INDUSTRY LEADERS. (Link is in bio) #fitness #boxnburn #boxnburnacademy #explosivefitnessperformance #fitfam #personaltrainer #losangeles
Stephen Cain Personal Trainer
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My unique and varied sessions include nutrition coaching, functional training, strength training, speed, agility, conditioning drills, and boxing for fitness, catered to your personal goals and needs.
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Who I’ve Trained:
Scott Quigg & Liam Smith
Pro Boxers
Boxers
Mick Conlan
Pro Boxer
Callum Johnson
Pro Boxer
Jamie Carragher
Pro Soccer Player
STEPHEN CAIN – COACH & EDUCATOR
LOS ANGELES
Advanced Group Training Instructor
Certified Master Personal Trainer
Ex-Pro Soccer Player in England
Sports Performance Trainer
Certified Boxing Trainer
Certified Nutritionist
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