https://www.indepthmovement.com/blog daily 0.75 2024-11-27 https://www.indepthmovement.com/blog/living-the-storyline-growth-beyond-resolutions monthly 0.5 2024-11-27 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/95098564-1350-43b8-80cd-04ef7d40c0d2/Groundhog+Day Blog - Living the Storyline: Growth Beyond Resolutions - Consistency Real growth comes from showing up every day, not just once a year https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/fd2c7407-5352-4791-885b-7f086c0b0474/New+Years+Resolutions Blog - Living the Storyline: Growth Beyond Resolutions - TLDR and A Quick Disclaimer: Avoid Main Character Syndrome While reframing your story and embracing the arc of your journey is powerful, remember: you’re the protagonist, not the only character. Find your "why," act on your arc—but don’t let it turn you into the self-important star of a one-person drama. Growth is great, but so is humility! https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/cb4cf0b0-8eb1-4a87-ba04-66c8f8208d7e/keepswimming.jpg Blog - Living the Storyline: Growth Beyond Resolutions - Keep Swimming If you’re lucky enough to still be alive and reading this, you know what to do https://www.indepthmovement.com/blog/recovery-is-its-own-reward monthly 0.5 2024-09-18 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/c3446425-4cb9-4c6e-bf73-bfd3e8037240/8limbsofyoga.jpg Blog - Recovery Is Its Own Reward - Make it stand out A traditional framework on what yoga can bring to your practice. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/a158d300-77f3-4f8e-b703-d0a3f63fdf17/sisyphus.jpg Blog - Recovery Is Its Own Reward - “Wow, maybe more massages will help.” - Sisyphus https://www.indepthmovement.com/blog/breathwork-as-a-tool-for-life-strength-and-yoga monthly 0.5 2024-09-16 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/55672f69-d2cb-48ac-a714-0b392123a86c/478.jpg Blog - Breathwork as a Tool for Life, Strength, and Yoga - By extending exhalation and increasing CO₂ retention, this pattern slows the heart rate and deeply relaxes the body, optimizing oxygen use for a profound calming effect By extending exhalation and increasing CO₂ retention, this pattern slows the heart rate and deeply relaxes the body, optimizing oxygen use for a profound calming effect https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/5cee3c56-1a3a-4b25-857c-72d30f84506f/Screenshot_20240904-140713%7E2.png Blog - Breathwork as a Tool for Life, Strength, and Yoga - Breathing and bracing before descending into a squat primes the core for stability, allowing for maximum force generation and protection of the spine under heavy loads. Breathing and bracing before descending into a squat primes the core for stability, allowing for maximum force generation and protection of the spine under heavy loads. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/3faa9913-ed42-4b2a-8c3e-af9699050130/boxbreathing.jpg Blog - Breathwork as a Tool for Life, Strength, and Yoga - This pattern helps regulate your nervous system by balancing breath phases. This promotes focus and steady relaxation through controlled, rhythmic breathing This pattern helps regulate your nervous system by balancing breath phases. This promotes focus and steady relaxation through controlled, rhythmic breathing https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/6c69028e-3b41-41ef-9158-84d5cd3dd91c/Screenshot_20240904-140530%7E2.png Blog - Breathwork as a Tool for Life, Strength, and Yoga - Breath awareness in 90/90 positions not only trains core stability but also creates a deeper connection between your breath and body under pressure Breath awareness in 90/90 positions not only trains core stability but also creates a deeper connection between your breath and body under pressure https://www.indepthmovement.com/blog/blog-post-title-four-55df6 monthly 0.5 2024-09-05 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/b2b4315b-c49f-49ef-9262-342a38035e30/explosivetraining.jpg Blog - The Case for Athletic, Explosive, Plyometric, Power-Based Training for the Non-Athlete - Doing athletic training doesn’t automatically turn you into a daredevil. It could if you wanted it to. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/29b0bd22-6efa-4dc8-b6d9-7129841bf514/Med+Ball+Slam Blog - The Case for Athletic, Explosive, Plyometric, Power-Based Training for the Non-Athlete - Med ball slams are about explosiveness. The focus is on improving coordination and rapid force production. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/9f5bb7e6-5bd0-49e8-96cc-47adf6670d73/beforeexplosivetraining.jpg Blog - The Case for Athletic, Explosive, Plyometric, Power-Based Training for the Non-Athlete - Strength training isn’t just about preparing for life’s challenges—it’s about proactively building the capacity to overcome them and come back even stronger. Morgan should've done some more plyometrics. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/ad695204-399b-47ab-a2c7-c7439e3a7f8c/Screenshot_20240827-103344%7E2.png Blog - The Case for Athletic, Explosive, Plyometric, Power-Based Training for the Non-Athlete - Assisted pogos build quick force generation and absorption, prepping your tendons and joints for dynamic movements in daily life. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/e23910d5-c33a-4665-97f8-ca813999383b/Depth+Drop Blog - The Case for Athletic, Explosive, Plyometric, Power-Based Training for the Non-Athlete - Depth drop landings train your body to handle impact, enhancing joint resilience and allowing time to practice good force absorption. https://www.indepthmovement.com/blog/explosivepowersoccer monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/6b4bdc8d-d489-4623-a332-fe67dc2e0be2/arsenalstrengthandconditioning.jpg Blog - Explosive Power for Soccer Players: Strength Training for Better Performance - This is good training. This is good strength and conditioning for soccer. Quality, heavy compound movements teach the body to effectively, maximally produce force and builds the body overall - which has direct transfer to the pitch. Definitely better at soccer than I'll ever be. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/bdbc9468-b119-4dbc-85e4-073381910c3d/realmadridstrengthandconditioning.jpg Blog - Explosive Power for Soccer Players: Strength Training for Better Performance - This training could be better. This soccer strength and conditioning could definitely be better. These players soccer skill sets are world class and are better players than I could ever hope to be. However, this one exercise and style of training is unfocused in the general strength qualities it's looking to build and lacks in effective stimulus. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/20783df4-2052-431e-9da3-c2d7d46608a8/soccerstrengthcaranalogy.jpg Blog - Explosive Power for Soccer Players: Strength Training for Better Performance - This is you with good strength and conditioning. This is you with good strength and conditioning. https://www.indepthmovement.com/blog/practicalapplicationofstrengthyoga monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/53d17726-0c35-4de1-9797-36e838675db0/Shia+Just+Do+It Blog - Practical Application of Strength Training and Yoga - Make it stand out “Just do it” - Shia LeBeouf https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/563c37e5-4db6-4cff-abd6-298faa6c9e96/Yoga+Flow+at+the+Park Blog - Practical Application of Strength Training and Yoga - Practical Application Start Small: Begin by incorporating a few yoga poses into your strength training routine. Poses like downward dog, child’s pose, and warrior poses can serve as excellent warm-ups or cool-downs. Schedule Wisely: Plan your resistance training and yoga sessions according to your goals. Ensure a balanced approach that targets different muscle groups and energy systems throughout the week. Use Yoga for Active Recovery: On your rest days or during recovery weeks, use yoga to stay active while allowing your muscles to repair. Gentle yoga sessions can promote blood flow and enhance flexibility. Prioritize Strength Training: General strength training creates adaptations in ways that yoga will not be able to as you can load structures and movement patterns to create adaptations. It helps create the foundation for you to express your ability outside of the gym or on the mat Mindful Breathing: Incorporate breathing techniques from yoga into your strength training and daily life to improve focus and reduce stress. Practice deep, controlled breathing during lifts to enhance performance and concentration. Create Guidelines and Systems for Assessing Recovery: Establish clear guidelines and systems to monitor your recovery. Track your sleep, nutrition, and energy levels to ensure you are adequately recovering between sessions. Personal Insight My personal approach to this balance has much to do with my origins in strength and yoga. Growing up playing lots of soccer, rock climbing, and scuba diving my time was heavily invested in “sport specific” activities. Strength, mobility, and flexibility were covered at best as a 5 min bodyweight warm up or cool down with very little intention to quality or progression. When I was 17, I completely tore my ACL. It was partially a freak accident but there were certainly things that could’ve been proactively addressed had I known about them. Managing volume effectively so that you can actually recover and let your body adapt is key. On some level, if you get injured, it means something within your system was not prepared for that level of force, at that angle, etc. Something was weak. A general strength and mobility approach would’ve helped mitigate that risk but injuries are still a fact of life. After surgery, I knew my system and ability was compromised so I sought ways to improve my general movement quality. Starting fresh as a beginner and with a “compromised,” new normal meant having to start with a 1:1 strength to yoga ratio with a huge emphasis on low intensity basics. By combining the two styles, I’ve been able to effectively explore my range, fortify my foundation, and even bounce back a few more times after a couple more injuries. These setbacks for me are lessons in meeting yourself where you’re at and working on what you can control - from a specific depth in your knee bend, to how many sessions you can fit into per week, or exploring new opportunities for growth through the long term. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/b9c195dd-ea03-499a-af98-33c5e85586d5/guillermo-de-ockham-283x300.jpg Blog - Practical Application of Strength Training and Yoga - Make it stand out "Pluralitas non est ponenda sine necessitate" - "Plurality should not be posited without necessity." "Frustra fit per plura quod potest fieri per pauciora" - "It is futile to do with more things that which can be done with fewer." Paraphrased Ockham's Razor: "The simplest explanation is usually the best one" - William of Ockham https://www.indepthmovement.com/blog/principlesofstrengthyoga monthly 0.5 2024-08-16 https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/faac3d3c-6274-4b7e-8bd9-daf50d1fed07/YouthAthleteFitnessClassWeightliftingandAthletics Blog - Complementing Principles of Strength Training and Yoga - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/0d3783a4-782a-41ef-b0c8-570fb941fdcf/triangleposeyoga Blog - Complementing Principles of Strength Training and Yoga - Self-awareness and Roots In yoga, while being present and aware during practice is fundamental, focusing on physical aspects—form, alignment, and muscle engagement—ensures safety and maximizes the benefits of each pose. Yoga practitioners can benefit from the same kind of detailed attention to form that strength trainers use. This means understanding the biomechanics of each pose, proper muscle engagement, and functional body alignment. Yoga also introduces many to mindfulness practices and self-awareness that can deepen their overall fitness journey. Embracing these aspects doesn't mean abandoning your own beliefs or practices but rather enhancing them. Incorporating meditation and breath work from yoga can enhance mental clarity and focus, which are beneficial in all areas of life, including strength training. Exploring the cultural roots of yoga can broaden your perspective and appreciate different approaches to well-being. It’s a chance to learn and grow, both physically and mentally, by integrating the best aspects of diverse practices into your routine. Embracing this diversity can foster a sense of connection and enrichment, making your fitness journey more fulfilling and comprehensive. https://images.squarespace-cdn.com/content/v1/6449beace610e4674019adb1/8161e614-f840-41c0-91f2-2c6e64dc6e7c/Bent+Press+for+Shoulder+Health%2C+Strength%2C+and+Mobility Blog - Complementing Principles of Strength Training and Yoga - Continuous Assessment in Practice Both strength training and yoga offer opportunities to continually assess and understand your own abilities, anatomy, and adaptations. When a movement or position is challenging, use it as an opportunity to adapt your training approach. This might mean adjusting your form, reducing the intensity, or incorporating new exercises to build the necessary strength or flexibility. Understanding the anatomical reasons behind your limitations can guide you in overcoming these challenges. Sometimes, overcoming a specific challenge requires exploring new styles of training or techniques, which could involve different types of yoga, strength training modalities, or mobility-specific training. Mobility and Strength Synergy Mobility, the ability to move a joint through its full range of motion with control, complements flexibility, the ability of muscles to lengthen. Yoga improves flexibility by lengthening muscles and enhancing balance, while strength training enhances mobility by building strength within these ranges. By integrating both practices, you can develop effective movement capacity. Without flexibility and balance, the body compensates, leading to imbalances. While these imbalances are not immediately a death sentence, they can cause issues if left unaddressed over time. It's important to assess and address these imbalances as needed, but they are not a death sentence. Achieving balance is a worthy goal, but it is often fleeting, so it’s crucial to focus on the process of self-discovery. Both strength training and yoga can be used to continually engage with your body from different perspectives. Progression and Mindfulness Progression can't always be continuous, linear, exponential, or even quantitative. In both strength training and yoga, understanding the nuances of progression is key to long-term success and enjoyment. In strength training, weights can't always go up in a straight line. There will be periods of plateau, deloading, and even regression. Embracing this helps set realistic expectations and avoid frustration. Periodization, incorporating different phases like hypertrophy, strength, and power, allows for balanced development and recovery, ensuring sustainable progress over the long term. Yoga progression goes beyond just holding poses or asanas. It’s about the journey of self-discovery, mindfulness, and improving overall well-being. Progress in yoga often means deeper mental and emotional growth, not just physical. Enhancing flexibility, balance, and strength involves achieving greater control and stability in poses, which may not always be visible but is deeply felt. Listening to the body and adjusting practice based on daily feelings is a form of autoregulation that respects the body’s signals and promotes long-term health. Both disciplines benefit from a mindful approach to progression. In strength training, focusing on form and technique is crucial. This attention to detail helps prevent injuries, ensures proper muscle activation, and maximizes the effectiveness of each exercise. Being present and aware during your lifts—mindful of your breathing, muscle engagement, and mental state—can also enhance performance. 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