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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

How to get your First Pullup

How to get your First Pullup
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So you want to be able to do a pull-up. Great! We have a plan for you. The goal is to get 1 full range of motion pull-up with good form. Once you can do that we can set a new goal to do more.    Getting Started Getting started, one of the best things you can do is make sure you are eating quality foods and, if appropriate, lose some body fat.  The lighter you are, the easier it will be to do a pull-up.  If you are currently too heavy to even attempt hanging from the pull-up bar, you can focus on strengthening your back. Strengthen Your BackTo strengthen your back, do 3 sets of 8 repetitions of bent over rows with a barbell or dumbbells.  Use a weight that is challenging but does not cause you to lose form.  Work your way up to using 25...
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5075 Hits

Mobility - Gentle Hip Distraction

Mobility - Gentle Hip Distraction
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Gentle Hip Distraction This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move. IMPROVES: Knee and Hip pain caused by inflamation or arthritis.  EXERCISE: 1. Put a band around your foot, then hook it under your heel.     2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band.  3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints. Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD.com  
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7020 Hits

Mobility - Oblique Side Smash

Mobility - Oblique Side Smash
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This exercise will help reduce low back pain while improving lateral extension and rotation. IMPROVES: Trunk rotation, lateral extension EXERCISE: 1. Lay on a foam roller positioned below your ribcage and above your hipbone.   2. Roll your side, twisting your torso over the roller.  Smash your high glute, quadratus lumborum (QL) and oblique.    3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling. Use this mobility exercise to take care of your back.  Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work. Credit: Becoming a Supple Leopard, Kelly Starrett MobilityWOD...
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8688 Hits

Mobility - Reverse Ballerina to Stop Butt Wink

Mobility - Reverse Ballerina to Stop Butt Wink
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First of all, I didn't make up the name, but this is still a great mobility exercise to use.  Imagine a spinning ballerina with one bent leg held up. The position of the leg in this exercise is the reverse of the leg position the ballerina would hold.  This technique will help you mobilize the tissue above and below your hips as well as the adductors.  Working on your adductors will help improve the position of your pelvis in the bottom of the squat.  If they are too tight you will likely suffer from the dreaded butt wink and have difficulty driving your knees out when squatting. Reverse Ballerina Hip and Adductor Stretch IMPROVES: Hip Extension, Hip Internal Rotation, Flexion and External Rotation TEST: First test for butt wink at the bottom position of the squat. ...
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43762 Hits

Improving your Numbers with Ladders

Improving your Numbers with Ladders
This week we are getting everyone started using ladders in their training routines.  The purpose of this is to introduce a low impact way to improve the maximum number of consecutive repetitions you can do with exercises like pushups, pullups, dips, etc.  This week we will start everyone with pushups, but ladders work well for almost any bodyweight exercise. 1. First, you must determine the maximum number of pushups you can do with perfect form in one set.  This means full range of motion wherein your chest and hips touch the ground at the bottom and you lock out your elbows in the top position. Your elbows should be close to your sides and your body should remain rigid.  Do all the pushups without a break to test your max.  After a day or two of rest, you can star...
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12088 Hits

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