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ALLIANCE BLOG
Sara Gillis
Apr 183 min read
"Help! I'm getting older and I just want my body to move better!"
STRENGTH THROUGH LENGTH TRAINING PRINCIPLES EXPLAINED FOR THE AGING HUMAN: So you’re getting older…Fighting a few new aches and...
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Mathew Koenig
Aug 22, 20232 min read
Bone Bruises & Contusions
While playing any sport, it's common to experience contusions or bruises to either soft tissues or even bones. I have recently...
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Sara Gillis
Aug 2, 20235 min read
TENSEGRITY: The Secret To Dinosaurs, Elite Movement & Human Functioning?
Humans (and other biological organisms) are animated. We function against and with the forces of gravity with push, pull, twist, bend,...
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Mathew Koenig
Jul 6, 20235 min read
How I Fuel My Body
Nutrition is a confusing and convoluted topic and there is information out there today that will support or refute any diet practice. I...
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Sundeep Rakhra
May 25, 20232 min read
From Visualization to Victory: How Athletes Can Dominate with Breath and Mindset
In the pursuit of achieving goals and ambitions, athletes often focus primarily on physical training, nutrition, and skill development....
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Sara Gillis
May 20, 20232 min read
What are Anatomy CARs and how can I use them to enhance my training?
The acronym CAR stands for CONTROLLED ARTICULATION ROTATIONS. An articulation is a fancy name for a joint in human anatomy language. An...
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Connor Macleod
Apr 11, 20232 min read
Bend, twist, and lift explosively.
Contact Author @coachconnormac coachconnnormac@gmial.com Landmine lifts off all the benefits of Olympic style lifting without the risk to...
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Sara Gillis
Apr 10, 20234 min read
Should athletes supplement their diet with collagen? Some things to consider:
There is mounting research evidence that points to collagen supplementation as being safe and beneficial for athletes of all ages....
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Darcy Coss
Mar 27, 20230 min read
Hot and Healthy: How Sauna Use Can Transform Your Body and Mind
10 Proven Clinical Health Benefits of Sauna Use
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Sundeep Rakhra
Mar 23, 20232 min read
Creamy Cashew Chicken Curry Recipe
This creamy cashew chicken curry recipe is not only delicious, but also packed with nutritious ingredients that will keep you feeling...
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Sundeep Rakhra
Feb 23, 20233 min read
3 Ways to Maximize Recovery and Improve Performance
Recovery works to restore the body. During training, the body undergoes significant stress, which can result in muscle damage,...
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Sara Gillis
Feb 20, 20234 min read
WHY I LOVE THE J-CURL
When I first added Jefferson Curls to my workouts, I never expected this little exercise to prove such value, making it to my...
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Mathew Koenig
Feb 13, 20231 min read
Case Study: 30+ Year Old Basketball Player
The following program was written for an ex-basketball player who has been following some of the Alliance programs that are out there but...
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Mathew Koenig
Jan 30, 20231 min read
Top 7 Tips for Myofascial Release
Most people understand that there are benefits to implementing foam rolling or self-massage techniques. The problem is that many people...
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Sundeep Rakhra
Jan 25, 20233 min read
Why overlooking your tendons is killing potential gains in sports and the weight room
First off it is important to understand what tendons are.. Your tendons are rope like structures made up of dense connective tissue. They...
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Darcy Coss
Jan 21, 20234 min read
Unleash Your Full Potential: The 6 Must-Do Workout Movements for a Lifetime of Strength and Balance
If I was only allowed to do 6 things for the rest of my life, these are the ones I’d choose and here’s, why.
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Sara Gillis
Jan 18, 20235 min read
BE AN EXCEPTIONAL MOVER:
MOBILITY, STRENGTH IN LENGTH & "STRUCTURAL BALANCE EXPLAINED FOR THE ATHLETE For an Athlete, mobility is strength and strength is...
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Sundeep Rakhra
Nov 2, 20222 min read
How I became a stronger and more resilient athlete with these 3 subtle changes
I want to share my training journey and how I was able to rebuild my strong but worn down body, from being injured, and constantly aching...
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Sundeep Rakhra
Oct 23, 20222 min read
Easy no-bake protein bars
An easy recipe for homemade no bake protein bars
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Sundeep Rakhra
Oct 1, 20221 min read
Post-game cool down for soccer players
Try this cool down after a soccer game to allow your body to relax and recover well.
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Sara Gillis
Aug 3, 20223 min read
Think ADAPTION
THINK ADAPTION for movement ability and strength gains. Have you heard the “buzz” word ADAPTION from fitness professionals or strength...
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Mathew Koenig
Jun 5, 20224 min read
Read, Write, Listen, Move - Beyond the Classroom
Reflection - Kaitlin Calla Physical health gets a lot of attention. Sore back - book a massage therapy appointment, blurry vision - its...
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Mathew Koenig
Mar 18, 20223 min read
Get up and Get Out
Literary Review - Kaitlin Calla Is Comfortable and Happy the same? How would you report your own mental health? Maybe you find comfort...
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Mathew Koenig
Mar 8, 20223 min read
Allies and Member Benefits
This post will be continually updated and will give an overview of all of the Allies we have partnered up with. It will also outline the...
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Mathew Koenig
Oct 20, 20212 min read
Stop Overbooking Young Athletes
In today's sports culture, young athletes are being placed into competitive competition, high-performance training and having the...
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Mathew Koenig
Apr 2, 20213 min read
Are your Tendons Healthy?
Due to COVID, activity levels in people has reduced over the past year. See literature review here: https://pubmed.ncbi.nlm.nih.gov/3333...
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Mathew Koenig
Jul 12, 20202 min read
Why I haven't Deadlifted In 2 Years
The Seated Goodmorning trains full range of motion. The hips and groin move through full range while performing this exercise.
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Mathew Koenig
Jul 4, 20201 min read
Optimal Athletic Stance
The hip internally rotates during hip flexion and externally rotates during hip extension. This is to create torque!
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Mathew Koenig
Jun 16, 20204 min read
What is ROM, and WHY is it important?
What is Range Of Motion (ROM)? "Range of motion" has two prevalent meanings when used in reference to exercising bodies. Both meanings...
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Mathew Koenig
May 19, 20203 min read
Why Knees over Toes
Stop listening to what your gym teacher, coach or trainer said to you in the past. The advice "don't let your knees go over your toes is by
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Mathew Koenig
Apr 28, 20202 min read
Eliminate Shin Splints
Medial Tibial Stress Syndrome are often falsely treated at as an overuse injury that you simply need to rest, manage and live with.
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Apr 27, 20202 min read
Functional Movement Assessments: Why they're important
Remember, you can’t put fitness on dysfunction. Unfortunately, this happens much too often in today’s fitness industry.
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Mathew Koenig
Apr 23, 20202 min read
3 Tips to Shrink the Motivational Mountain
Maybe if fitness wasn't seen as "pushing through the pain" or "grinding" people wouldn't find it so hard to keep up with their workouts.
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Mathew Koenig
Apr 23, 20201 min read
Get the most out of our training plans
If you are already doing other programs or activities simply treat the exercises or program like salt and pepper. Use it to sprinkle on top
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Mathew Koenig
Apr 19, 20204 min read
Alliance Athletics "Foundations" Program - Free Resource
This document is designed to educate, and improve the health and performance of athletes of all levels. NO EQUIPMENT NEEDED.
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Mathew Koenig
Apr 11, 20204 min read
World Class Pain Free Knees
Rest alone will not solve the problem. If you return to activity without addressing the damage and weakness of the structure, your pain will
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