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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

Mobility - Overhead External Rotation Bias

Mobility - Overhead External Rotation Bias
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This exercise will aid in improving overhead position and the shoulder's external rotation in torque. You can perform the exercise using a suspended resistance band. IMPROVES: Overhead positioning, external rotation, shoulder torque capacity in a barbell push press TEST: Gauge your shoulder flexibility with an unloaded push press or test with a belt/resistance band assisted posture clasp stretch on each arm. EXERCISE: 1. Loop your arm through the suspended band, placing the band just under the elbow on the lower end of the tricep. 2. Keeping the band taut, bend your primary arm and clasp the band. Engage your torso to help maintain a stable midsection. 3. Increase the muscular tension by grabbing the elbow of your primary arm with your free hand, gently pulling it toward your head while st...
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Mobility - Banded Overhead Distraction

Mobility - Banded Overhead Distraction
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This week's mobility work will focus on overhead flexibility and range in external rotation. This exercise can be done using any form of elastic resistance band secured to an overhanging structure. Banded Overhead Distraction IMPROVES: Overhead positioning in overhead squat or overhead press, Deltoid flexibility and lateral stability strength TEST: Begin by testing your shoulder flexibility in an unloaded overhead squat. EXERCISE: 1. Loop your hand through the resistance band and grip both strands to ensure a solid handle.    2. Rotate your primary hand (holding resistance band) so it is facing palm-up. Your free hand should clasp the band, facing palm-down, securing the band and ensuring that your primary arm is externally rotated.    3. Holding your rotated arm positi...
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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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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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Mobility - Hamstring Smash and Floss

Mobility - Hamstring Smash and Floss
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  With a mix of training hard and sitting for long periods each day, we tend to get very tight hamstrings.  Stretching them is not the only cure for this.  With this exercise you will smash and floss the tissue using a lacrosse ball. Hamstring Smash and Floss IMPROVES: Hip Extension, Knee Flexion, Back Hip and Knee Pain, Squat / Pulling Techniques TEST: First test your squat at the bottom position. EXERCISE: 1. Sit on a box and position a lacrosse ball under your hamstring.  Shift your weight onto it to apply as much pressure on it as you can handle.   2. Roll around on it to find a tight spot, then extend your leg.  Continue to bend and straighten your leg as well as roll over the ball side to side until you feel the tissue relax.  This effectively smash...
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