Stout Sport Performance

How We Should Define Strength For Better Movement

Strength should be defined as the capacity to express force (at least for most athletes and everyday people).

Therefore, strong people can produce a variety of forces, in a variety of movement patterns, at a variety of movement velocities.

Quality movement could be defined as mastering our ability to express force.

Therefore, people who move well are able to produce the right force, at the right velocity, in the right direction to efficiently and effectively accomplish a movement task.

If follows, that in order to become truly strong, we must expand our bodies capability to produce a variety of forces in a variety of movement patterns at a variety of movement velocities. This gives us the tools which we need to master our ability to express said force or move better.

Viewing strength and movement in this light leads to the following training recommendations

1. Move in a variety of different ways (jumps, hops, throws): learn to produce the right force, at the right time, at the right velocity to accomplish a wide variety of movement tasks.

2. Lift light to moderate things fast: learn to produce force in a variety of movement patterns, at high velocities, power training.

3. Lift moderate to heavy things: learn to produce force in a variety of movement patterns under heavy resistance, “strength” training.

4. Train muscles according to their muscle function: read more in previous and coming posts.

Training is this way makes us truly strong and far more resilient to injury that traditional strength training.

Training in this manner makes it possible to play a pick up of game of basketball without pulling a hamstring, or to help a friend move without blowing out your back and it will certainly improve sporting performance regardless of your recreational sport of choice.

Training to get traditionally “strong” (how much weight can i lift, how big are my muscles) simply won’t provide the same benefit.

To all the people who can rep a 225 bench press and have a big squat but don’t feel safe, coordinated or fluid in running or change of direction movements, you know exactly what i mean.

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In-Season Training For Athletes

Less is More, None is Negative

If you’re an in-season athlete,

You need to be lifting 1 to 2 times per week. The lifts should primarily be low in volume but high in intensity. The goal is not to create additional fatigue but to maintain strength and power gains made in the off-season. Strength training throughout the season in this manner will pay dividends in performance and resiliency as the season wanes. Plus, it will allow you to use your offseason to make further improvements in strength, power etc, instead of having to regain what was lost during the season due to a lack of quality training input.

Failing to lift in-season may at first seem good. More “rest” may seem like a good option. However, none is negative. As the season advances performance will suffer and risk of injury will increase if strength training is ignored completely.

Remember, less is more but none is negative for in-season training.

A Honest Post About Health and Fitness

The modern deck of cards, is stacked against us…

Between work, family obligations and all the other responsibilities we have, it is understandably hard to fit in quality exercise, movement, nutrition and sleep into our daily life’s.

The routines and responsibilities of modern life often make building quality health habits hard to maintain.

But, if we really care about living long and healthy lives which allow us to do the things we love to do and remain independent as long as possible, then we need to find ways to build lifelong healthy habits.

The good news is, it’s possible. To makes things even better, by committing to some of the things listed below you’ll quickly realize that healthy lifestyle choices aren’t just beneficial tomorrow but they will improve the quality of your life today.

Here are some categories and targets we should aim to hit for improved short and long term health.

1. Exercise: Practice quality movement patterns, build strength, power, stability and cardiovascular ability.

2. Nutrition: Protein, quality fats and a lot of micronutrients. Have specific questions about your nutritional requirements? Ask .and.balance

3. Sleep: At least 7 hours a night, 8-9 is the goal. Have a bed and wake time, be consistent.

4. Mental health: Not qualified to give recommendations. However, it matters and is something we should be cognizant of.

Learn To Love The Journey

A client had mentioned to me while doing mobility work at the end of a recent session. “I think I have to do this for the rest of my life”. He followed that up with a smile and said “but it really makes a difference”.

100 %

This is the realization i want all my clients to have.

Health and fitness is a life long journey. We need to see it and treat it as such.

That may be bad news if you’re dealing with frustrating persistent pain or aren’t performing the way you’d like today because there is no quick fix.

But, keep showing up, do it with a smile.

The longer you invest in your nutrition, your sleep, your training, the more you are rewarded.

The longer you invest in your health, the more empowered you become to make positive and effective change when change is needed.

There is no quick fix.

The only solution is to make your health a lifelong priority.

Learn to love the journey.

I get asked often if “I should do more flexibility training or stretching”.

My response is to ask another question. Why?

If we have mobility restrictions which are inhibiting our movement quality and our ability to access good positions then of course we need to perform mobilization exercises to give us a window to train for better movement. Most people would see these exercises as “flexibility training”. And of course, most people should include some form of mobility work into their daily routine to help maintain an ability to get into good positions which helps promote quality movement.

But I want you to stop thinking about being more flexible and start thinking about performing mobility work that will allow you to access better positions than the ones you currently can.

Example: Your pelvis is tilting forward (if it was a water bucket, water would rush out the front).

For examples sake, let’s say this is due to tight hip flexors and soft tissues on the front side of the leg which are keeping you from accessing a neutral pelvic position (if your pelvis was a water bucket no water would spill out).

In this case we need to perform mobility work to improve our hip extension or mobilize those tight front side tissues so we have access to a better pelvic position.

We would follow this mobility work with training with a focus on high movement quality.

“They Need To Feel Good”

During my time interning with this message from the strength and conditioning coach Vogt stuck with me. He told me, above all else the players “need to feel good”.

Professional athletes need to feel physically and mentally good if their training is going to be effective. It’s a balancing act of giving hard enough training to stimulate better performance while managing fatigue and cultivating buy in.

But in my time growing Stout Sport Performance, it has become clear this message rings true not just for athletes but for everyday people.

As trainers we work hard to provide the best training plan possible to help people reach their physical performance goals. We use our practical intuition and scientific knowledge to craft the best theoretical plan we can create. And then life happens.

People have sh*tty days, they have times they just don’t want to train, they have busy life’s and will occasionally miss a session.

At the start of my career those realities would frustrate me because I could see my perfect plan going down the tube. But, above all else I want people to invest in quality training for a lifetime. I want people to build a positive, habitual relationship with movement so they live long and functional life’s.

If we view ourselves as health care practitioners, and i believe trainers should, than we need to understand that successful long term training outcomes are a business of relationships and adaptability.

Sometimes people need a unplanned easy day, other times people just need to have fun and sometimes people need a place to escape from what ever is going on in their life’s.

For health and performance in professional athletics and in everyday training, feeling good will always be the most important thing.

We made up a word to convince everyday people and many trainers that healthy humans are athletic humans.

This isn’t to say we need to train office workers like professional athletes. But it does mean we need to recognize that athletic movement is just high quality human movement.

This is why when we train our clients to develop adequate mobility, dynamic stability, power, plyometric ability, strength (Bi-lateral/Uni-lateral) and cardiovascular fitness they start moving and looking like “athletes”.

We have trained professional athletes but most of our clients are just everyday people who look like athletes.

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You Will Invest In Your Health Today!

You Have No Say In That.

But You Do Decide If It’s A Good Or Bad Investment.

Invest With Quality

🍎Nutrtional Choices
😴Sleep
💪🏼Physical Activity
🧠Mental Activity

You Will Be Rewarded

Customer Referral Program!

We are building something special together at Stout Sport Performance.

If you’re already experiencing the power of qualify functional training on your movement, health and performance, we want to encourage you to to get others involved.

💶 If you refer a potential client to us and they attend a trail session we will give you a training discount at the value of 1 training session.

💶 If you refer a potential client and they purchase a training plan with us, we will gift you a training discount at the value of 3 training sessions.

Let’s help our community move better and feel healthier than they ever thought possible!

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Functional Group Training Giveaway!! 💪🏼🙌🏽😃

To kick off our new Functional Group Training we’re giving away a free Month of training for you and a friend!!

That’s a 440 euro value, absoulatly free.

If you’re interested in moving better and feeling healthier than you ever thought possible, here’s what needs to happen for you to win!

✅ Like this post
✅ Tag your friend in the comments
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✅ Get this account to 200 followers (tell your friends who like or need quality training to follow our account).

Bonus Entry ✅: Download for free on our website: “The What, Why and How to Functional Training: Train for Better Movement, Health and Performance”

Good luck! 😀

Don’t leave it to chance! Book a trial session now by selected your desired time slot on our website (link in bio)!

Space is extremly limited!

Winner will be accouned the day this account is helping 200 people move their best!