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Weekly Education Review

Each week our coaches learn about certain topics which we then discuss as a group. This week:


Milenko soft tissue:

Milenko spoke about why using a trigger point combined with movement of the muscle works better to release the tissue you are targeting. This is what Kelly Starrett would call "Smash and Floss".


You apply pressure to an area of painful tissue and move the limb around in all different directions, through as much range as possible. It is like you are trying to perform your own version of Active Release Technique (ART) or trigger point therapy.


The movement is trying to "unglue" the deep mechanical restrictions of the tissue and restore the sliding surfaces.

Sarah sleep:

Sarah gave us a good review of what she learned about sleep.

  • You should try to keep your circadian rhythm – this is achieved by waking with the sun and going to bed a couple of hours after it goes down.

  • Manage light exposure – get blue light in the morning to wake you up / become alert. Early sun exposure is really good. Block blue light of a night to help prepare for sleep. Light sensors in the eye will be tricked by blue light into thinking it is still daytime. Blue light will suppress melatonin, which is a hormone that helps us fall asleep.

  • Sleep improves your memory. If you learn something and then sleep or nap afterwards you will retain more information.

  • Sleeping pills can be addictive. You also don’t go through all the sleep stages, so it isn’t quality sleep.

Some other circadian resets are the timing of your meals and exercise.

A good book on circadian rhythm is the circadian code by Sachin Panda https://www.amazon.com.au/Circadian-Code-weight-supercharge-energy/dp/1785042017/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1599944691&sr=8-1

The best book on sleep is Matthew Walker’s Why We Sleep in my opinion. It explains the why’s and links poor sleep to so many health concerns. https://www.amazon.com.au/Why-We-Sleep-Unlocking-Dreams/dp/1501144324/ref=sr_1_1?dchild=1&keywords=matthew+walker&qid=1599944812&sr=8-1

Some articles on sleep we have put on the site:

https://www.totalhealthperformance.com.au/post/2017/01/17/sleep-and-memory

https://www.totalhealthperformance.com.au/post/2017/08/01/sleep-more-to-increase-speed-and-performance

https://www.totalhealthperformance.com.au/post/2017/09/23/keeping-a-regular-sleep-routine-improves-health

https://www.totalhealthperformance.com.au/post/lack-of-sleep-and-it-s-impact-on-hormone-levels

https://www.totalhealthperformance.com.au/post/2018/07/31/sleep-to-lower-your-risk-of-injury

https://www.totalhealthperformance.com.au/post/benefits-of-napping

Toby mechanical advantage technique:

Toby talked about the 1RM front squat straight into the back squat for as many reps as possible.

  • This is a way to prolong the time under tension on the muscles.

  • It is an accumulation technique for a relative strength phase when done like this. You could use it for relative strength and also functional hypertrophy.

  • If you wanted to use it for hypertrophy you could do mechanical advantage drop sets. Basically you take the hardest variation of a lift and then work towards the easiest. An example workout could be:

A1 – Pull Ups – 5 x 6-8, 40X0, 10 seconds rest

A2 – Chin Ups – 5 x max (maybe 1 or 2), 40X0, 10 seconds rest

A3 – Chin Ups Neutral Grip – 5 x Max (maybe 1 or 2), 40X0, 120 rest






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