Is everyone telling you about the magic of creatine? Curious if you should try it? Read below for some key points from my new article.

Why CrossFitters Should Supplement with Creatine:

1. Improved Strength and Power

2. Enhanced Anaerobic Performance

3. Faster Recovery

4. Cognitive Benefits

Beta-alanine is a supplement that has the potential to reduce fatigue by buffering the ions that are released during lactate production. This allows the athlete to push harder and sustain their efforts for longer periods of time. Research indicates its especially effective for short-duration (1-10 min) efforts and can therefore be very useful for Crossfit athletes. Read the article for directions on how to use the supplement

The article outlines a simple step-by-step protocol that helps to progressively bring an athlete back based on their individual loading capacity which is a helpful tool when managing tendinopathy in an athletic population.

In this article, I discuss the rehabilitation of tendons in athletic individuals, drawing on the methods I have gathered and used. The focus is on understanding tendon injuries, recovery mechanisms, and effective interventions. Additionally, the article outlines the stages of tendon injuries and details a six-phase rehabilitation process. That starts with rebuilding the tissue and ends with a structured reintegration in one’s sport.

Recovery is the key to fitness progress and by down-regulating our nervous system after training we can kickstart that recovery process.

Too often do we rush straight back into “life” without taking a little time to down-regulate after an intense training session. Doing a proper cooling & calming down can significantly improve recovery and therefore boost training progress. Simple things like some conscious breathing and easy cyclical work can do the trick.

The efficiency of our motor patterns determines our “skill”. The blog discusses three mechanisms that can be used to strengthen our neural pathways and improve our skills: specificity, association, and persistency.

• Practice often

• Practice perfect

• Practice non-fatigued

• Practice related skills

• Practice positions (isometrics)

Our central nervous system is responsible for coordinating action within and between muscles. A certain sequence of those actions is called a motor pattern. Improving proficiency in these motor patterns leads to:

Improved muscle recruitment

Better force transfer

Efficient use of energy

Set priorities, begin with the “low-hanging fruit”

Analysing an athletic profile using the performance pyramid helps to determine what to prioritize in training to optimize results. Movement through mobility and stability? Performance, through strength, endurance, explosiveness, power, agility? Or Skill, through sport-specific training?