PhilKBClub

Hi Sir!

 

Would you know an FMS and Kettle bell work out program that is sports specific? I'd like to tailor my work out to improve my football game. (soccer) I tore my ACL and despite the operation and 8 months of rehab, i cant seem to get my VMO and quad strength back. I think I need a change in program. The problem with football is that its more strength, quickness, and agility specific. Lots of fast movements and changes in direction.

 

Thanks!

 

 

Just a question.

How's your hip adbuction and external rotation?. The answer might lie there. the main muscle actions that take place at the hip when kicking a ball are internal rotation and hip flexion. This often results in poor functioning at the opposing muscle groups(external rotator and abductor groups etc). You only as strong as your weakest link. Getting propper hip function back(if that's what was lacking) could get your quad strength back in no time.

 

The FMS is not a program but a system. It's designed not to add fitness uppon disfunction in the founder of the screening his words. So do not just pick up a bell(or any other tool for that matter) and start cranking up reps. First know your limitations and work on those. We need to have exersise progressions, but also regressions if required.

 

Hope this helps,

Nico D'haenen.

Just to add.

 

When you say strengthenen the core it does not mean just the abdominals, lower back and oblique muscles. It does not mean also when you have a six pack on your abdominals you have a strong core or a strong abs.

 

When you say strengthenen the core its center weight or axis of your body is strengthen and it moves as one. It includes abs, lower back, obliques, thighs, all leg muscles, ball of the foot and how your center weight is placed.

 

When you strengthen the core its how your body manage to move keeping the center weight in place even if you lift something heavy or in motion at the same the the whole body move as one to give all your total strength.

For many trainers, their idea of core strength lies in the strength of movement patterns. Those that believe that building strength in the standard movement patterns executed in the gym setting is enough to ensure the athlete's ability to generate true core strength/power output in a sporting event(or any other event/task for that matter) might be disappointed. Strength

of movement patterns is only one important aspect, not the only aspect.

Ketlebels and Cardio.

http://alwyncosgrove.com/2010/04/kettlebells-for-cardio/