Here are 7 things that you should be doing weekly… Part 2!



Isometric holds are staples in our training programs. Majority of the people think of doing these in an early stage rehab process for tendons and joint health. Today we are going to discuss another reason why we love these (we have talked about the former point in prior emails). Mental challenges. These isometric holds are great to see who has it and who doesn’t in terms of a mindset. Doing a 3 minute lunge hold who is fidgety, who can stay poised amidst the mind playing tricks to quit? Oftentimes we find a direct correlation between the best athletes and these isometric holds. I love putting these holds at the end of the workout when I have multiple athletes with me. It’s an easy way to bring in some competition and build the mental resilience without needing any equipment.

Here are some of our favorite holds that we use on a weekly basis:

Foot & pronation training are very neglected in athletic development especially in this age where we are accustomed to our cushioned footwear. In general we have a lack of connection from our foot to the hip. This disconnection is a a result of the inability to make proper shapes that we need in movement. We have talked about this in prior TWD emails, but today please know that simply exposing your foot to multiple surfaces barefoot can help build up this connection. Why is that important? Well simply, it may just be the biggest key to your athletic goal. Pronation in our foot is what allows us to accept force. This foot shape is a twisting action that allows our foot to lengthen which allows the force to dissipate over a wider surface area. Your heel is oftentimes the biggest limiter of this. If we don’t have this guess what happens.. hello achilles, hello knee.

Here are 3 simple exercises that you can do:

Rolling and crawling are ways that we can restore or maintain reflexive strength. I love using these in the warm up. You will see us do these type of exercises several times throughout the week. It is very similar to the coiling that we discussed in part 1’s email. These are great for building up the human capacity. These exercises should be the base of any sort of “sport specific” training plan. The human capacity is oftentimes the limiting factor in becoming a better performer. We spend a ton of time on the ground with these exercises.

Check out three below:

Breath work can be used effectively in many ways. First, it can be used to optimize the position of the pelvis and diaphragm. We often find ourselves in this “inhaled state” where our chest is puffed out our lower back is super tight, weight is on our toes and the butt is poking out. Simply centering ourselves to our breath, spending some time deeply exhaling for 5-7 seconds for 5-10 breath cycles will help get us back toward “neutral” (neutral being a neutral spine curve). Second, it can be used with the isometric holds. In our training we love pairing these up. Simply concentrating on the breath is an easy way to conquer the monkey mind when performing the holds. This is perhaps the single area that gets more over-looked than any other in terms of athletic development. There is gold found in working on controlling your breath.

🗣️: If you are looking to take the guesswork out of your training and have athletic goals coming up this year I’d highly recommend my online program, The Foundational Athlete (TFA). This program was built from years of experience keeping concepts like what I have shared today in mind. No matter what sport or how old you are the program holds tremendous value 🤝

RIGHT NOW TFA is being offered with a ONE WEEK FREE TRIAL. If you sign up & aren’t liking what you see just cancel it before the week is over and you won’t be billed. What’s the harm in that? To learn more you can click below! I’d love for you to be a part of the LAD Performance team & hear more about your performance goals this year.



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