Mountain Top Strength & Conditioning, Squamish, BC Videos

The Turkish Get Up is a skill. Because it's a skill, it needs to broken down into a sequence that is drillable. There are a lot of reasons to learn how to do a Turkish Get Up, and there are even a few different ways to do it. But if you're including this in your strength and conditioning you need to know the WHY. Coaching Nina, normally right now we'd be getting her ready to feel strong and powerful rock climbing. With a lot of stability through joints and with a conditioned body that is able to resist fatigue. During this time of the year, most climbers are just getting back on the rock. So feeling like you have "the juice" to practice your climbing skills and perform each movement with high quality requires well trained muscles, tendons and joints. This would have been our focus right now... Unfortunately, like most athletes, Nina is dealing with an injury in her hand that requires complete rest. Therefore, we are practicing skills that don't load the injury. The Turkish Get Up will help her stay mobile, improve joint stability, core control and propreception. This was her final attempt after spending an hour on how to do it! When drilled properly, it isn't easy, but it really enforces how to gain the most out of the Turkish Get Up...

Isometric single calf assessment

Climbing Strength visual assessment for asymmetrical tendacies in the upper body. Climb skills are practiced on the wall. But strength, resiliency, and athletism are discovered in the weightroom. Make sure to include quality strength days to supplement your climbing!

Climbing Strength training isn't just about fingers and pull ups. All base movements (squat, hinge, push, pull, anti-rotation) must be worked and improved on. The BB front squat is an exercise that continues to show correlations with improvement in sport performance. As well as reduction in lower body and lower back injuries in sports. The BB Front Squat is a tough exercise though, and these climbers didn't start there. They started with sliding wall squats, to Goblet squats, then to this. Progression is key for adaptation. But safety, and having a secure environment to learn about your body is just as important. How do you think you should train for a good climbing season??!

Performance assessments with @falllinefitness and our @vald_performance forceplates. Spring is feeling its just coming around the corner. Baseline testing, performance testing, movement screens, aerobic assessments, and strength tests happening RIGHT NOW at Fall Line! Connect with us through a DM or head straight to falllinefitness.ca to book. @miked_vald #performance #sports #injuryprevention #gettingready #assessments #climbingstrength #mtnbiking #running #hiking

Front Rack Split Squats...but why??? Here we have an elite field athlete training to stay strong, fast and agile on the pitch. Getting her in a split squat position places her body in running pose. This strengthens the lower body through each step. Additionally, it stabilizes her trunk so that she apply more force through the foot and ground. This increase of trunk stability makes her go faster. But why front rack, why not back rack where it's more comfortable and she can load more?... While running on the field, jumping, cutting, decelerating and landing. She needs to have a strong thoracic spine, and trunk. Front rack improves strength in this area. Lastly, we are invoking a cross body, or bilateral/contralateral increase of strength and neurological connection. All of these reasons help her improve her athletism. Consider using Front rack, and split stance positions more often in your sports tngth training. #performance #sports #training #strength #squamish @ultimatecanada @falllinefitness

Pre-season running baseline strength measures on @valdcanada forcedecks. Measuring calf strength and ankle rigidity is needed to make sure athletes like @_.annabarker._ are ready to take on their training plan for the year. After this, we assessed her quad/knee strength and her glute/hip strength all on the forceplates. Assymetries were seen bilaterally in her lower limbs, so now we know what to address during her training plan. This will insure that when the time comes for her to compete, she'll have data driven results that she can depend on for her to compete at her best. Anna plans to compete in a half marathon, and her first 30km race this summer. For more information on testing, baseline assessments and performance programs, reach out to us @mountaintopsc4u or @falllinefitness. @miked_vald @falllinefitness #squamishrunning #performance #biomechanics #strengthandconditioning #sports

Upperbody injuries sometimes need different solutions. Not all gyms or clinics are massive, and have every kind of equipment imaginable. So being creative is a mandatory corner stone for strength coaches and Kinesiologist everywhere. Climbing harness, cable machine, two benches and a weighted vest. Fun and easy to set up. Most importantly it's not a fancy, complicated exercise that requires the athlete or client to learn a new skill. Improving strength is all about making the fundamentals as good as possible. #rehab #coaching #artofcoaching #simpleandeffective

More power testing with @jfplouffe today. With that bouldering power being tested! @vald_performance @miked_vald @falllinefitness #power #bouldering #squamish #climbing

Heel hook and performance testing with @jfplouffe today. Giving him objective data for his next big boulder problems. Also had him do upperbody assessments on our @vald_performance Forcedecks so he can have baseline measures incase of injury or issues with power output. We loved having him @falllinefitness today! @miked_vald @climbing_physiotherapy #performance #strengthandconditioning #kinesiology #sportscience #biomechanics #mountainfun #climbing

Learning new tricks and skills!!! No matter what sport(s) you do, learning to become more athletic is never going to hurt you! First time muscle snatching! I don't think it'll be her last! Thanks for the amazing effort @kylehavlick @falllinefitness #weightlifting #olympicweightlifting #skills #athletic #performance

Strength training and stability training CAN be done on unison. But it requires careful stacking of exercises/progressions over long periods of time. Aarohi is an active rehab client who has experienced physical health limitations due to her HYPERmobility. In other words, her joints have become too lax, and stabilizing + strengthening them have been our goals for months now. With really good guidance by our physio team at @falllinefitness and @emiwhitt, coaching by Kinesiologist and strength coach Manny Cabrera, and most importantly Aarohi's patience and determination. She has seen significant changes in muscular tone, joint stability, improved posture, and reduction of pain to ZERO. Mountain Top SC thanks Aarohi for her hard work and determination because she's changed the direction of her physical health! Get to work, with long term goals and skilled coaching. Active rehab is a physical rehab service, supervised by a physiotherapist, and executed by a Kinesiologist. These services are covered by most physiotherapy benefits. To learn how you can start having insurance covered sessions with a Kin, DM us at #MTSC or get in touch with @falllinefitness

Doing forceplate testing with Jake Scharfman! @jake.climbs.photography. Jake's data was really interesting, and I'm looking forward to analyzing it! Limb asymmetries, peak power, peak force, relative strength index and rate of force development are some of the important measures I'll be looking at for Jake. These performance measures will act also as baseline testing, in the instance that he gets injured. We can look back and objectively set targets through the rehab and return to sport process. Vital information for when they return to their physio @climbing_physiotherapy.

An estiamted max strength testing session. A requirement before starting a strength program, or to monitor adaptations to training through your yearly training plan. Here, Manny Cabrer, head strength and conditioning coach tests his 10sec single arm max pull on a sloper. Common questions I hear about strength testing... 📌 Does the strength testing have to be your 1 rep max? ✏️ Nope, that's why calculations exist to give you an ESTIMATED 1 rep max. 1RMs take a lot of technique and experience, and they do not need to be practiced unless you're tapering for a power/Weightlifting or strongman competition. 📌 What tests should I do? ✏️This depends on what phase of training you're in a bit. But if you're new to it, keep it simple. Test 1 exercise that you're comfortable with in all four major movements 📌 When do I retest or follow up? ✏️ Try every 6, 8 or 12 weeks of training. Testing doesn't have to happen at the end of every training phase, block or mesocycle. But completing them during important times of your training plan will do the trick!