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  • Chad Gillaspy

Week in Review

Week in Review on gillaspytraining.com:




Ab Wheel Alternative


The ab wheel causes back pain for a lot of people. It’s a great anterior core strengthening exercise, but is just too advanced for many initially. Here is an alternative to get the same feel of an Ab wheel, but not wreck your back in the process.


Quadruped Walk-out



Oscillatory Experimentation


You’ll often see something similar as a way to get muscle to contract and relax quickly to improve strength, power, and speed at different joint angles. Some research has shown that the difference between bad athletes and good athletes is not how quickly active muscles can be contracted, but the ability to relax opposing muscles. They found that the athlete that could relax the opposing muscles the quickest performed with more speed. I’ve been taking the oscillatory concept and looking at it from a tissue preparation lens and adding some oscillatory action at the bottom of reps. In hopes to strengthen tissue at transition points, particularly the knees. It’s not something I’m going crazy with, but Ive added to a couple of my knee dominant lifts throughout the week to see how it gets along. So far so good. Will probably mess around with this concept in some other ways in the next few months.


Oscillatory Split Squat



Guest Post


Here is a good post from the guys at kabuki strength with some strategies to improve deadlift bracing.


Deadlift Bracing


Thanks for reading and have a great week.

P.S. When you’re ready, here’s how I can help.

1. Sign up for training in person or online.

If you’d like to take your training to the next level then lets work together and start setting you up for success. 2. Sign up for nutrition coaching only. Get the time tested nutrition habits to get the nutrition results you are looking for without counting calories. 3. Subscribe to this newsletter to keep getting great content. 4. Better supplements. If you’re tired of navigating through the supplement industry wondering what good supplements actually look like, then you’re in luck, because I’ve got you covered. Use this link (https://bit.ly/3mah8Fd) and coupon code ChadG at checkout to get 20% off for first time customers, and double loyalty points for returning customers.

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