Measuring sissy squats – a homemade platform

homemade sissy squat platformWe were delighted to receive a message from one of our readers recently who wished to show us a device he had created to keep track of his sissy squat progress. It’s a great demonstration of our principles, proactively developing your own training regime, for effective progression, while at the same time literally showing how you can benefit through DIY training. Mike Tassinari, seeing an opportunity to carefully monitor his training, produced this: Continue reading

Getting Fit in the New Year – Using Resolutions to Resolve your Problems

new year fitness resolutionsWith every New Year comes flurries of determined resolutions, and we’re no stranger to them as most seem to relate to getting fitter (or slimmer). Especially after the Christmas season, it’s a time for people to step back, take stock and consider how their physical health could be improved. The same way you might take stock after a heavy party, an indulgent holiday or a particularly big cake. But how many of us make these promises to ourselves and don’t follow through? It turns out that those who do make their commitments at New Year are more likely to see results. Continue reading

Why some pain is inevitable when improving your knees

knee pain exerciseKnee pain is a vicious cycle. When it hurts to exercise your knees, you don’t want to exercise. When you don’t exercise, certain muscles weaken. When certain muscles weaken, the muscle strength in your legs becomes imbalanced. When your leg muscles are imbalanced, it hurts to exercise your knees. And so it goes.

In order to prevent that imbalance, and break free from the cycle, you need to be prepared to exercise through some discomfort. You need to expect, and accept, some discomfort in the knees as you first tackle sissy squats. More important than anything, you need to keep going for long enough to make a difference. Continue reading

Effective progression with weighted squats

personal training regime for weighted squatsOur previous post emphasised the importance of reflecting on your exercises using sissy squats as an example. To reach our final stages of progression in overcoming patella maltracking, it is essential to employ the same mentality to weighted squats. Like with the sissy squats, we will try to stick to low rep sets (around 5 reps), to allow more sets and more time for reflecting on technique. There is a lot more to think of with regular squats, so this brief guide will help structure your overall progression: Continue reading

Progressing with sissy squats: a training regime example

training regimeThough every person’s training is unique, and a good instructor would adapt your regime to your personal needs, you always need a structured plan to monitor and encourage progression. To give you an idea of how you should take sissy squats from basic curiosity to perfect mastery, here’s an example plan of action that you could stick to. Please note this plan is for demonstrative purposes, and your personal training timeline should be adapted to your personal abilities and ambitions. Continue reading

Applying correct movement theories to other exercises

applying corrective exercisesThe exercises and techniques we promote to resolve knee problems are designed to change the way you move in everyday life. Nowhere is this more important than in sports and more strenuous movements that you might enjoy. For this reason, everything you do to correct your knees must be considered in context. You shouldn’t spend your time correcting patella maltracking with sissy squats in the privacy of a gym, for instance, only to go for a run with your knees pushing together. So how do you make sure that your corrective exercises are applied to your everyday life? Continue reading