Blog - Core Advantage

Podcast 3 MinutesSorry for the inconvenience everyone,You will be able to find the new podcast at these linksFor iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.We are also on Stitcher this link will take you straight to the show (on iPhone and Android)  Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!Or just search "The Core Advantage Random Thoughts Show" in any podcast player apps and services

Podcast 11 Minutes - Why a step backwards is actually natural, reflexive and faster.The Plyo (sometimes it’s called a false step) step is a reflexive and natural part of explosive human movement that takes advantage of our bodies natural inbuilt spring; The Calf-Achilles Complex.    This video shows James doing the transition drill from a low athletic stance into a two point sprinting stance. For more videos on our approach to improving sprinting check out our YouTube Playlist dedicated to sprinting.We also do team sessions focused on sprint mechanics, learn more on our website

Podcast 21 Minutes - Powerlifting, kettlebells, TRX, bodyweight, yoga… what’s best for what goal?In this episode we tackle the idea that you don’t have to pick one training discipline for all your training.We compare and contrast the best and worst of:- Olympic lifting- Powerlifting- Plyometrics- Kettlebells- TRX- Body weight training (callisthenics)- Gymnastics- Yoga- Pilates     Plyo’s vs Olympic lifting videoWarm up 2.0 (where we have taken a bit of every approach and stolen the best bits)Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 21 Minutes - Why your hamstring injury is actually a glute problem.Often in the human body an injury to a certain joint, muscle or area isn't actually the fault of that area itself but doing some root cause analysis reveals a weakness or imbalance somewhere else in the body.    Learn more about Gray Cook here This article explains the Joint by Joint approach wellWe talk about the knee to wall dorsi stretch in this article and videoThe anti-desk thoracic article and videoArticle and video talking about causes of lower back painOur glute and core activation series. Do this routine daily (ideally before sport or exercise to wake up the glutes and have them firingThe crouching 3 stretches. The best way to reset any tightness or compensatory patterns developed in the hips due to sitting or sportRandom Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 25 Minutes - Fitness myths and motivational quotes that seem legit but are actually ridiculous.In this episode, Durham and Jacob talk about some of the motivational fitness quotes they have come across and deconstructed why they aren’t always as accurate as they seem.    Show Notes:Nietzsche is 100% GermanThis is the video from Eric Thomas Jacob used to be able to quote word for wordSleep is not an optional, it’s compulsory:Article and VlogPodcast round 1 (article, video and audio)Podcast round 2 (video)Training to failure is a fascinating topic, here are two of my favourite research papers on the topic:Concurrent endurance and strength training not to failure optimizes performance gains. Izquierdo-Gabarren M, 2010.This paper looks into the effects of concurrent endurance and strength training comparing the fatigue and performance effects of training to failure or not to failure. When the kayakers trained sub maximally (2 or 4 working sets) improvements in strength and power were significantly greater than the athletes who took each set to it’s technical failure point.Short-term Recovery Following Resistance Exercise Leading or not to Failure. J. J. González-Badillo, 2016.This study used bar velocity to determine the end point for each set. Group 1 was only allowed 20% of a bar velocity decline (~4 reps at an 8RM) while the second group was allowed a 40% drop. Group one improved power and strength to a much greater degree and experienced significantly lower fatiguing effects than group 2. Group 2 did experience a greater hypertrophy adaptation BUT it was at the cost of type 2 fibres.Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 15 Minutes - This week we unwrap the pressing issue of compression.All about how it works, the science, the myths, and the applications.    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (27 Minutes) - Pre-, Intra-, Post-, Training, Workout, Game, Race day nutrition strategiesNutrition around training and competition is a contentious topic that can be confusing and often overwhelming. In today’s episode, we cover:Carb loadingFat adaptation for endurance athletes (but not anaerobic athletes)Meal timing and choices pre training Do you need sports drinks during competition (probably not)The anabolic window (it is a real thing that is vital for elite and junior athletes)Post workout meal choicesYou should probably start by going back to part 1 and listening/watching it first, a lot of today’s episode builds on the topics we covered in the first episode.    Precision nutrition (these guys are the best in the business)The Glycemic index (Durham was right, the baseline is pure glucose)WikiPrecision Nutrition on CarbsOur old (but still relevant) article on pre-game nutritionHydration article and videoProtein article

Podcast 21 Minutes - Nutrition can be a complex and intricate topic, in this episode we try our best to distil the foundational elements of a good eating planWe planned on talking all things post and pre-game nutrition but we got a little sidetracked setting the stage about nutrition basics. So instead here are some very random thoughts on all things nutrition.We cover a heap in this video from general mistakes and self-sabotage through to the importance of winning breakfast and how much protein do you really need?    Jacob’s oats recipeyoghurt and oats (if you prefer your oats cold)Home made baked beansCevapi (or Cevapcici) sausagesHow much protein do you really need?Precision nutrition (these guys are the best in the nutrition business)

Podcast (14 Minutes) - Balance training is so often overdone or overlooked. we deconstruct the physiology the benefits, potential downsides and how to program it properly.    Resources:The Eric Cressey paper  (and summary article)Our anti-ankle sprain workout (video and article) balance training and falls risk (just one of many papers) Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (12 Minutes) - Limping can have a whole range of flow on effects up the body, in this episode Durham and Jacob work their way up the body through the most common problems they see.    Some resources (in order, from the toes up)Toe-spoons (what a limping race looks like)Toe-ga (a big toe mobility routine)Ankle sprain rehab/preventionOsgood Schlatters  Hip flexor stretchHip release seriesGlutesWhat causes lower back painRandom Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (17 Minutes) - Track athletes might roll their eyes at this one but for those athletes confined to a court or field competing at your school or Zone Aths carnival can be a recipe for injury and setbacks…    Heaps of extra links and resources with this one:AIS paper on loading (A MUST READ FOR ALL COACHES AND ATHLETES)Episode 38 of random thoughts on holiday trainingBlog (and video) about floors and ceilings of training loadThe calf isometrics are in this video and articleRandom Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (14 minutes) - Deadlifting is very much a sacred exercise in the gym. Does it really deserve such a high rank?We explain why we prefer the Corelift (Trap bar deadlift) due to its increased safety, better athletic transfer, increased glute activation, and higher power output due to a better ability to harness the intent to move concept.    Some resources:EMG study of trap bar vs straight bar Video about neutral spine Video about spinal forces Intent to Move Trez Corelifting 190kgRandom Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (13 minutes) - As Strength Coaches, we tend to love complexity, but more is not always better for our athletesFor our junior athletes in development academies/elite pathways, this complexity can lead to making the training process more difficult than it needs.As coaches, we need to empathise with the athletes and remember the end goal of any program: to increase an athlete's physical capability. For the majority of junior athletes, this can be done with only a few basic workouts and doesn't need a complex booklet of fartlek, long and short interval, 100s of agility drills and a complex strength schedule.Instead, focus on workouts and activities with a high return on reward, things like Repeat sprints, Game Fit, and 8:12s on a Spin Bike are great for conditioning.While for strength, focus on mastering a few key movements/qualities at a time; squats, bridges, pushups, Calf raises, basic core work along with regular roll, stretch and activation work will really keep most junior athletes in check if you can't supervise them or don't have access to a gym.You can find links to these conditioning ideas on the blog article for this episode: http://www.coreadvantage.com.au/blog/2017/podcast-complexity-in-the-gym    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast (10 minutes) - In this week’s episode, we cover the myth of whether weights stunt growth and the short answer is no!It’s a huge concern from a lot of our parents and a question we get asked a lot. Resistance training is actually significantly less impactful on joints and growth plates than the typical impacts seen in running and jumping based sports.And in fact intelligent, progressive resistance training will improve a young athlete's movement skill and muscular strength which will help create an active deload for growth plates helping to absorb the kinetic energy associated with high impact team and ball sports.    Resources and links:Warm up PDF - Head to our home page  and download this for free (you will have to enter your email and name and it is then sent on to your email for downloading)Alternatively, here is the full warm up in video format.Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 7 Minutes - If we were emperor's of the world but only had one law to pass, which would be more beneficial to humanity: Standing desks or a mandatory 60-minutes of exercise every day?    If you don’t have a standing desk you might like to check out our anti-desk workout seriesOr if you want some ideas for short sharp workouts to get you started on the 60-minutes a day try these:The amazing benefits of HIIT trainingDuz-fit - Our twist on Crossfit8:12s - Still the #1 most effective and efficient interval method you can do on the bikeExpress Cardio - Another intervals option on the bike for absolute time efficiencyRepeat Sprints - Great running based workout for team and chaotic sport athletesGame-Fit - One of the best ways of simulating match fitness in the off-season or when returning from injuryRandom Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 9 Minutes - Off-Seasons are our favourite time of year as strength and conditioning coaches. For athletes, it's the best time to get the jump on your competition by putting in some time in the gym    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 9 Minutes - Long term athletic development and what kids are doing wrong when it comes to maximising their athleticism and potentially damaging their sporting careers.    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 10 Minutes - We discuss a master plan to help Australia be even more dominant at International sport    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 15 Minutes - Jacob and Durham share some of the most influential books on their careers to date. Books are one of the most powerful force multipliers that exist in the world, whether they be textbooks specific to your field, general motivation and self-help or even fiction, books can truly alter your perspective and open new solutions to existing problems.    The books are:the 7 Habits of highly effective people, Steven CoveyBlink by Malcolm GladwellOutliers by Malcolm GladwellStart with Why by Simon SinekA short history of Nearly Everything by Bill Bryson4-Hour Chef by Tim Ferriss (any of Tim’s books are brilliant; 4-hour body, 4-hour week, Tools of Titans)Anatomy of Movement by Blandine Calais-GermainScience and Practice of strength training Tsatsi and Kramer,Advances in Functional Training Michael Boyle (also has a series of videos and multiple other books)Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

Podcast 15 Minutes - Tips and Tricks on how to get ahead in your coaching careerWith the intensive just gone, Jacob and Durham share some insights into their experiences as both mentors and mentees.To learn more about our internship click here    Random Thoughts is available in Podcast format on both iPhone and Android.For iPhone, click this link and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded.For Android, download Stitcher or Podcast Addict from the Google store (free) and search “Core Advantage Random Thoughts” and we will pop right up. You can subscribe and listen from there.Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!