Innovative Training Techniques

Single-leg Romanian deadlift & high pull: 1️⃣ Strengthens the entire posterior chain. This exercises requires significantly higher gluteal muscle forces than most other hamstring exercises, with the peak gluteal muscles forces being higher than reported during high-speed running (Prince 2014, Van Hooren 2022). 2️⃣ Improves eccentric hamstring strength at longer muscle lengths. The eccentric activity of the biceps femoris long head and semimembranosus is higher in the single-leg RDL compared to other hamstring exercises (Van Hooren 2022, McAllister 2014). 3️⃣ Fascicle lengthening during the single-leg RDL & high pull occurs with a high constant muscle activation. This makes it a very effective exercise to promote strength increases at longer fascicle lengths (Van Hooren 2022) 4️⃣ This exercise requires an explosive posterior pelvic tilt. The explosive pelvic tilt contributes to large joint forces at the hip during sprinting and facilitates an efficient transfer of power (Sado 2017, 2019). An explosive posterior tilt also enables soccer players to kick more powerful with less load on the adductors. 5️⃣ The single-leg stance requires greater stability and balance and makes the exercise more sport-specific. 6️⃣ As a progression the exercise can be performed with an elastic band or cable attached to the ankle of the swing leg. Resisting hip flexion facilitates the extension power of the contralateral leg through the ‘crossed extensor reflex’. By provoking this spinal reflex you can augment the extension force of the stance leg. #hamstrings #hamstring #glutes #singleleg #fasciclelength

If you are not clear as to what weight you should lift, how many reps/sets you should do, for various goals, read this! 1. Strength Goal: Maximize how much you can lift in a single effort (raw strength). Typical for: Athletes, powerlifters, or anyone wanting to get functionally stronger. Guidelines: Reps: 3–6 per set Sets: 3–5 Load: 80–90% of your 1RM (heavy weights) Rest between sets: 2–4 minutes Focus: Low reps, high intensity, perfect form Example: Heavy squats, deadlifts, bench press 2. Hypertrophy (Muscle Growth) Goal: Build lean muscle size and volume. Typical for: Those looking to tone, shape, or add muscle mass. Guidelines: Reps: 6–12 per set Sets: 3–5 Load: 65–80% of your 1RM (moderate to heavy) Rest between sets: 60–90 seconds Focus: Time under tension, controlled tempo, and muscle engagement Example: Dumbbell presses, lunges, rows, leg press 3. Endurance Goal: Improve muscular stamina — the ability to sustain effort over time. Typical for: Runners, cyclists, beginners, or people looking for functional fitness. Guidelines: Reps: 12–20+ per set Sets: 2–4 Load: 40–60% of your 1RM (light to moderate) Rest between sets: 30–60 seconds Focus: Controlled movement and consistency Example: Bodyweight squats, push-ups, resistance bands, light kettlebells 4. Power Goal: Develop explosive force (strength + speed). Typical for: Athletes, advanced lifters, or those training for performance. Guidelines: Reps: 1–5 Sets: 3–5 Load: 70–90% of your 1RM (but moved fast) Rest between sets: 2–3 minutes Focus: Quick, explosive lifts with full control Example: Jump squats, power cleans, medicine ball throws 5. General Fitness & Longevity Goal: Build strength, maintain muscle, improve posture, and support daily function. Typical for: Most people seeking balanced, sustainable fitness. Guidelines: Reps: 8–15 per set Sets: 2–4 Load: Moderate weight — challenging but safe Rest between sets: 60–90 seconds Focus: Full-body training, mobility, and injury prevention Example: Compound lifts, functional movements, core and balance work 🧠 Basic Rules of Thumb *** Form comes before load. Never compromise technique to lift heavier. *** Progressive overload — gradually increase weight, reps, or intensity over time to keep improving. *** Muscle needs challenge + recovery. Muscles grow and adapt after training — sleep and nutrition matter. *** Mix goals periodically. Cycle between strength, hypertrophy, and endurance phases for complete fitness. *** Listen to your body. Fatigue, pain, or poor recovery means you need rest or adjustment. 🌿 In summary: Train heavy and low reps for strength. Train moderate and medium reps for muscle growth. Train light and high reps for endurance. Choose based on your goal — then let consistency do the rest. #resistancetraining #goals #healthcoach #ganeskuduva If you truly want to learn about health and fitness, follow me.

Do you prescribe glute med exercises? 🙋♂️ This study analyzed how different hip exercises target individual gluteal muscles for performance, injury prevention, and rehabilitation. Here’s what stood out: 💡 Key Findings: 🏋️♂️ Loaded split squat, single-leg RDL, and single-leg hip thrust = 🥇 top exercises for gluteus maximus. 🤸♂️ Bodyweight side plank and single-leg RDL = 🔑 for gluteus medius and minimus. ⚙️ Adding external resistance (12RM) boosts muscle forces across all exercises by 28–150N! 🎯 What makes these exercises effective? 📈 Peak muscle forces align with maximum fiber length, making muscle lengthening a major factor in generating tension. 🧘 Low fiber velocity during these exercises = optimal control and tension generation. 💪 Practical Takeaways: 🥇 For maximum strength: Use tier 1 exercises (split squat, RDL, hip thrust) to target gluteus maximus. 🏠 For no-equipment training: Try side planks for glute medius and minimus. ⚖️ For all-around glute activation: Single-leg RDLs hit all three gluteal muscles effectively! 🔍 Why this matters: 🔧 Whether you’re optimizing for athletic performance, addressing hip/knee pain, or building muscle strength, these findings can guide smarter exercise choices. #physio #sportsmedicine #sportsphysio #rehabilitation #performance #basketball #football #soccer #vestibular

🚨⚽️ The Power of Eccentrics for Footballers with Tendon Pain ⚽️🚨 Over the years, I’ve worked with loads of players who’ve struggled with patellar or Achilles tendon issues - those really stubborn flare-ups that can make every sprint, jump, or deceleration feel like a chore. What consistently gets them back to full training... Is controlled eccentric loading done right. Here’s a simple framework I’ve used time & again to rebuild tendon load tolerance 👇 For the patellar tendon: • Slow eccentric split squats (3/4s lower) • Spanish squats for tendon load without joint stress • Decline squats (25° board) to bias the quads For the Achilles: • Straight-leg & bent-leg heel drops off a step • Slow single-leg calf raises through full range 💡 ~2/3 sets, 2/3x per week around team training is enough to make a real difference. The goal? Smooth deceleration, improved load tolerance, & less post-session stiffness. Eccentric work isn’t glamorous, but, IMHO, it’s undoubtedly one of the most effective interventions for tendon health - especially in footballers who are already managing heavy weekly loads. I’ve used this exact approach successfully with multiple players dealing with patellar & Achilles tendinopathies, helping them return to full intensity with confidence and control. If you’re a coach or player dealing with ongoing tendon issues, this protocol’s worth building into your week. #StrengthAndConditioning #FootballScience #TendonHealth #EccentricTraining #SportsScience #PlayerDevelopment

You probably know Matthew McConaughey from Interstellar, Dallas Buyers Club, or a bunch of 90s rom coms. But here's something wild: he also teaches one of the most interesting classes you're likely to find. At the University of Texas, McConaughey teaches a class called "Script to Screen." And it's genius. Here's why every creative professional should pay attention (yes, that includes you, you're a creative professional even if you don't believe it): The class starts with a book - one that became a movie. Everyone reads it. Then, McConaughey reveals the first draft of the screenplay. "Wait - where did that storyline go?!". "Why did they change that character's name?" Next comes draft two. "Hold on - what happened to my favorite scene?" And draft three. "The whole second act is different! The ending's completely changed!" Finally, the class watch the finished film. And they piece it all together - from script to screen. He's done this with eight of his own movies - from Dazed and Confused to Mud to The Gentleman. But here's the real magic: This isn't just about making movies. It's about something much bigger. McConaughey is exposing the messy middle - that space between idea and execution where real work happens. Where decisions get made. Where creativity meets constraints. This isn't just for tanned Texan Oscar-winners. It's relevant for all of us. Because these are exactly the skills we need: - Seeing how ideas evolve through feedback and iteration - Understanding why certain decisions win out over others - Learning to kill your darlings (even when it hurts) - Recognising patterns in creative problem-solving - Building resilience when your vision meets reality The genius? By revealing the gaps between versions - the space between intention and final product - McConaughey teaches something far more valuable than filmmaking. He shows us how work actually gets done. The learning, training, education that works - it doesn't just do theory. It doesn't show only highlight reels. It helps us see - and explore - the iterations, dead-ends, and pivot points. I've spent a long time working with creative teams and founders, and I keep coming back to this truth: the magic isn't in the end product. It's in these spaces between. That's where the real shifts happen. P.S. Which movie would you love to see get the 'Script to Screen' treatment? I'm torn between 'Jurassic Park' and 'LA Confidential'...

This week’s episode of Perform is all about practical application. We walk through two real-world exercise programs for athletic performance, health, and longevity. 1. Building muscle hypertrophy (muscle size) 2. Maximizing strength, power, and speed Both science-based programs come directly from world-renowned strength and conditioning experts (Travis Mash). They are appropriate for both men and women, regardless of sport, experience level, or training background. One program will be easy for everyone to follow and apply, regardless of their exercise or scientific background. The other is a bit more advanced and helpful for those with plenty of experience looking to see how the best of the best really build training programs. While going through the programs, I also provide reminders of broader key training concepts, including: - Two Real Training Programs - Keys to Building Muscle Size - How to Maximize Strength & Power - Repetitions, Sets, Rest & Intensity - Individualizing Programs This episode provides you with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level. We also discuss the how and why behind properly increasing volume, intensity, and other variables. Drop your questions in the comments below, and I’ll do my best to respond! Watch or listen: https://lnkd.in/gFc92XE8

🏋️♂️ Strengthening approach to patellar tendinopathy 🦵 Let's delve into key insights and effective protocols for optimal outcomes. 💪 Eccentric Exercises: Eccentric exercises emerge as a game-changer, showcasing positive outcomes for both short-term symptom relief and long-term improvements in VISA-P scores (a measure of patellar tendinopathy severity). 🔄 An exemplary exercise in this category is the single-leg decline squat at a 25-degree angle, proving more effective than the standard single-leg flat squat. The enhanced results are attributed to the increased moment arm of the knee achieved by utilising a decline board. 🚨 However, it's essential to exercise caution, as eccentric exercises may not always be advisable during a competitive season. This precaution is crucial to avoid potential exacerbation of symptoms or increased injury risk, especially in athletes already involved in high-load activities. 💪 Heavy slow Exercises: This approach has shown to be as effective at decreasing and managing discomfort as eccentric load, with potentially less strain on the tissues. 🔄 Combination Approaches: Exploring a holistic approach, a combination of exercises involving eccentric, concentric, and plyometric training has shown promise in the rehabilitation of patellar tendinopathy cases. This multi-faceted strategy aims to address various aspects of tendon health and function. 👉 4-Stage Protocol: Navigating the complexities can be a challenge, following a structured 4-stage protocol is may help to plan progressive overload. This protocol allows for a systematic and tailored approach, ensuring optimal recovery and return to activity. 🏋♂️ Exercise ideas & their progressions:   Quads - Body weight squat (3/20) – Split squat (3/15) – weighted elevated split squat(3/8-15) - Step down (3/20) – later step down (3/20) – elevated step down (3/8-15)   Hamstring - Eccentric double leg slider (3/12) – Double leg slider (3/12) – Single leg eccentric (3/8) – single leg slider (3/8) - Single leg RDL hand supported (3/3/6-12 – Single leg RDL bodyweight – weighted   Glute/trunk - Short side plank (3/60 sec) – side plank (3/60sec) – side plank hip abduction (3/45-60 sec) - Double leg bridge (3/20) – single leg bridge ( 3/15) – single leg hip thrust (3/12-15) What are your favourite exercises? 💼 #PatellarTendinopathy #StrengtheningExercises #RehabilitationProtocol #SportsMedicine #HealthandWellness 🌐

Hunter Dobbins tore his ACL two days ago while making a play at first base. It was only the second inning of his first start back from an elbow injury. Many will call this a “freak” injury—a random, unavoidable stroke of bad luck. But that’s a misconception. Science shows ACL tears often stem from predictable gaps in training—gaps we can close. An athlete’s body is shaped by what it repeatedly practices. Pitchers like Dobbins train obsessively to perfect one refined, explosive arm motion. But baseball demands more than that box. Covering first base requires a sudden sprint, a sharp pivot, and controlled deceleration—movements rarely drilled with the same intensity. Without training your tissues, joints, and nervous system for these dynamic demands, you’re vulnerable. A 2020 systematic review in Sports Medicine found that multidirectional training—like agility drills, balance exercises, and practices like yoga—cuts ACL injury risk in sports requiring sudden directional changes, like covering first base in baseball. A 2005 study in The American Journal of Sports Medicine showed that neuromuscular training, including proprioceptive exercises, reduces ACL injuries by over 50% by preparing athletes for dynamic movements. Similarly, a 2013 study in the Journal of Orthopaedic & Sports Physical Therapy found that plyometrics and agility drills not only lower ACL injury risk but also boost explosive performance—like sprinting to cover a base. Yoga and mindfulness practices enhance this training by building bodily awareness and joint stability, critical for reacting to unexpected plays like Dobbins’ move toward first. A 2016 study in the International Journal of Yoga found that yoga improves balance and proprioception, reducing non-contact injuries like ACL tears. A 2018 study in BMC Sports Science, Medicine and Rehabilitation showed that mindfulness-based exercises, such as yoga or focused movement drills, improve motor control and lower injury risk by helping athletes adapt to dynamic game challenges. Pitching alone won’t protect you. Strength training alone won’t protect you. Repetition alone won’t protect you. True resilience comes from moving diversely—across planes, loads, and speeds—expanding your “movement vocabulary” to absorb surprises without breaking. Dobbins’ injury wasn’t just bad luck—it was a consequence of a body unprepared for the game’s unpredictable demands. With the right training, these risks can be slashed. This isn’t just about preventing injury. It’s about building a body that’s adaptable, intelligent, and responsive—a body ready for life, not just the highlight reel. Hunter’s injury is heartbreaking. But it’s a wake-up call. Expand your movement. Expand your resilience. — P.S. I train professional athletes and teams. I write and share stories about the intersection of somatics and performance. To follow along, ring the 🔔 for all my posts at the top of my profile. I'd love for you to be part of this growing community!

We Are Failing the Next Generation of Internal Auditors Every successful senior auditor of our time has one thing in common. We had leaders that pushed us all to places we hoped we would find but doubted we would ever see. They let us stand on their shoulders. We as a profession are not doing this for the next generation eager to take the mantle. Today’s early-career internal auditors are entering a profession that’s being completely transformed by AI ... but we haven’t given them the support to thrive. They’re handed audit programs built for another time. Judged by KPIs that reward routine over insight. Told to “keep up” while senior leaders stall on AI transformation. We are asking our most promising talent to solve tomorrow’s problems with yesterday’s methods. Not only are we likely to see a bitter tundra of generational hopes and dreams unfulfilled but we - collectively as a profession - are quickly coming up to the cliff of failing in our most basic obligation to be able to provide accurate, insightful and educated assurance to those that seek it. So what can we do to ensure those just now starting remain to lead the profession to new and different heights in the decades ahead. ~ What Audit Teams Must Do ~ 1 - Give junior auditors hands-on exposure to AI tools used in the business. 2 - Redesign entry-level roles to include data-driven audit tasks. 3 - Involve juniors in risk identification workshops related to AI systems. 4 - Create safe spaces for juniors to propose automation ideas. 5 - Replace checklists with judgment-based learning tasks that build critical thinking. ~ What the Profession Must Do ~ 6 - Update what it means to be a competent auditor to include digital literacy and AI understanding. 7 - Promote career stories that show audit as a launchpad. 8 - Make AI a standing agenda item at all professional forums and roundtables. 9 - Reward AI audit innovation in industry awards and publications. 10 - Create open-source libraries of AI audit tools and templates. ~ What the IIA Must Do ~ 11 - Ditch the Standards and reinvent them for the AI era. 12 - Make AI, automation, and data analytics core to certification and CPD. 13 - Launch a “NextGen Auditor” track with AI-focused curriculum. 14 - Build a free global digital audit toolkit for members. 15 - Create an AI Audit Leaders Council with majority junior representation. 16 - Produce case studies showing how junior auditors can lead AI assurance. 17 - Rebrand the profession around relevance and reinvention. 18 - Establish a global AI audit hackathon. 19 - Launch an “AI in Audit” journal and insights hub. 20 - Create a “Top 100 Emerging Auditors in AI” list. 21 - Provide seed grants for junior-led AI research. 22 - Launch a global mentorship platform. As to what Internal Audit may be for the next generation ... a tale for another time.

✨ Some movies entertain you. Others stay with you. This one changed something in me. A few days ago, I watched Sitaare Zameen Par (2025)—alone. But it didn’t feel like a solo experience. It felt like sitting beside every child who’s ever been misunderstood. Every learner labelled as “different.” Every adult who realised too late what they failed to see. Aamir Khan’s portrayal of a coach forced to train a team of neurodivergent players begins with resistance—but ends in revelation. The film doesn’t ask for sympathy. It calls for a shift in how we see, hear, and include. As an educator, I walked out of the theatre with one question echoing in my mind: “What would happen if every child saw this story—and then saw themselves differently because of it?” So I created a 12-part post-movie reflection toolkit—deeply aligned classroom worksheets and activities that help students unpack the real themes: 🔹 “Gulshan’s Mirror” — exploring emotional transformation 🔹 “Society on Trial” — putting systems, not students, in the hot seat 🔹 “The Scene That Stayed With Me” — building emotional literacy through reflection These aren’t activities. They’re bridges—to empathy, self-awareness, and meaningful conversation. 🌟 If you’re an educator, take your students. 🌟 If you’re a parent, take your child. 🌟 If you care about education, don’t let this be just another film. Let it be a moment that made us pause. Reflect. And begin to include—intentionally. 💌 I’m sharing the complete toolkit here. Use it, remix it, or just let it spark a conversation. Kindly drop a comment for PDF. ❓ What’s one moment in your teaching or parenting journey that made you truly rethink what inclusion means? Because every star deserves to be seen. #SitaareZameenPar #InclusionMatters #SELinClassrooms #FilmInEducation #EmpathyEducation #Neurodiversity #ReflectiveTeaching #CompassionateLearning