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March, Mid week entry

Emotions: happy, satisfied, competence, tired

Achieved GS assessment with mean 120 score. Lots of dedicated practice, role play, coffee and chicken salad beforehand paid off. Stoked and ready to nail nutrition next week. Learned more about anatomy and movement mechanics for basic leg exercises today than 1 month of uni. Great for long term goal, couldn't have been a more productive day so far. Mentally fucked right now, still have team ultimate training, possible les mills class, group class design to go still.

Mental training/Self belief

Constructive thought processes

  • I'm prepared as I can be for this, I've done all the work, all I need to do is relax and focus with confidence. 
  • I can achieve a good career in the sport and fitness industry, I have the work ethic and people skills. 
  • I can help athletes achieve their goals, through good goal setting practices and a focus on values true to them. I know how to challenge peoples though process with probing questions. I can uncover peoples driving emotions behind their problems, and help coach them toward behavioral change
  •  have the passion and drive to achieve anything I want to in life, I just need to make it clear to myself what I want

Undermining thought processes

  • I'd be no good as a coach, as I'm not vocal or influential enough in my own sport
  • I can never become a good S&C coach, or trainer as I dont have the leadership sklls, confidence



Deadlift

Setup: Feet hip width, Shoelaces under bar, belly button tucked in, hips neutral (not too far forward/ drop back, engage glutes)

  • Hands just outside knees, should feel lats, chest stabilizing. 
  • Lower back can pinch on one side. Comes from tight hamstrings on same side, and corresponding tight glute medius further up posterior chain. Further leads to single leg dominance on the same side/tightness. 
Step-ups (Weight training)

Setup: Front food pushing in mid-foot, hands on shoulders close to client.
  • Push through glute's on up phase, pause at top. Contract glutes/core at top, lower down slowly. Only progress to weights when can lower slowly eccentrically. 
  • Breathing: In eccentric, out concentric to hit core.
  • Key words for clients are glutes and quad squeeze only. If you tell them to feel or squeeze glutes or core at top of movement, will naturally activate on down phase. 
  • Good exercise for activation of quad glute and hammys (all three as opposed to just one). 
Movement screening: Can use to identify knee valgus, through dominance of vastus medius. Other hand can identify vastus lateralis dominance through external rotation of knee on ascent/descent. 

Squat:

Athletic training: Can use box, to disengage muscle before the concentric phase. Good for starting strength, translating to off the mark speed in soccer or basketball. Vertical jump. 


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