Channel Title: Citizen Athletics Channel Description: Citizen Athletics is where you can find all the best resources related to evidence based training, nutrition, lifestyle, and supplements. Our focus is to revolutionize the current fitness & health industry, updating old outdated practices and upgrading to better solutions. Guided by Dr. Samuel Spinelli & Dr. Teddy Willsey, Doctors of Physical Therapy and Strength & Conditioning Coaches, we will be bringing you expert information on maximizing your health, improving your training, and leading your best life. Subscribe to the channel now not make sure you don't miss out on free weekly information. Then head to http://www.citizenathletics.com and check out our training & rehab programs to help get you feeling your best ever. If you're tired of not seeing the results you want, its time to join the Citizen Movement. <video> Home Gym Tour - Sorinex Apex Rack, Fatbells, Jammer Arms Description: I spent an arm and a leg 🤑 on this home gym and film studio! 😅 If you have any questions or would like a more in depth review on one of the pieces of equipment you saw let me know in the comments below!!!✌️🙏🤘 Introduction (0:00) Pull up bars, gym layout (0:43) Cardio equipment (2:14) Sorinex Apex Rack (3:30) Gym pin - add weight to cable stack (4:43) Fatbells (5:32) Powerblocks - Pro 90 (6:27) -Custom handles: JD Gym Equipped Jammer arms (7:16) Bulldog pad (8:05) Nordic hamstring curl (8:35) 45 degree back raise (9:15) Landmine exercises (9:55) Eleiko squat stand (10:50) Barbells (12:12) -Kabuki Open Trap Bar, Transformer Bar (Gen 1), Duffalo Bar -Rogue Ohio Bar, E-Z bar, C70 bar -Rep Fitness Cambered Swiss Bar -Titan beater bar (for landmines only!) Ankle Rester 3000 (14:35) Sonos Amp + SVS SB-1000 Pro (15:35) Kettlebells (16:25) Cable attachments (17:00) Lebert Fitness Paralettes (17:34) Lifting Belts (18:52) Slideboard, Sorinex Glute Ham Roller (20:08) Visit www.citizenathletics.com to see why thousands of people put their trust in Teddy and Sam to help them reach their fitness and rehab goals. </video> <video> How To Clean & Jerk Tutorial - Beginners Guide & Progressions Description: 🏋️‍♂️ Today, we're delving into the dynamic world of Olympic weightlifting with a comprehensive guide on how to master the clean and jerk. Whether you're a beginner eager to learn the basics or a seasoned lifter looking to refine your technique, this video is your go-to resource for achieving explosive strength and perfecting your form. 🏋️‍♀️ 💡 What to Expect: We kick things off with a comprehensive introduction to the clean and jerk, breaking down the two distinct movements that make up this powerhouse lift. Learn about the essential equipment needed and important safety tips to keep in mind before diving into the workout. 🏋️‍♂️ Breaking Down the Clean and Jerk Technique: We guide you through the intricacies of the clean and jerk technique, covering the clean, rack position, and jerk. Understand the key components and learn how to seamlessly integrate these movements for a powerful and efficient lift. 🚧 Common Mistakes and How to Correct Them: Avoid setbacks by learning about common mistakes lifters make during the clean and jerk. We provide actionable tips to correct form and prevent injuries, ensuring you progress safely and effectively. 🛠️ Drills to Enhance Clean and Jerk Performance: Boost your clean and jerk game with targeted drills designed to isolate and strengthen specific aspects of the lift. Suitable for all skill levels, these drills enhance muscle memory and overall performance. 🌟 Advanced Tips for Experienced Lifters: For those seeking an extra challenge, we've got advanced tips and techniques to refine your skills and take your clean and jerk to the next level. 🔔 Don't forget to like, share, and subscribe for more weightlifting content! Hit the notification bell to stay updated on our latest videos. Let's dive into the world of explosive strength together and perfect the clean and jerk. 💪🏋️‍♀️🔥 </video> <video> Does Cardio Kill Your Gains? How To Combine Lifting & Endurance - Tips for Hybrid Training Description: Have you been told that you can't train both cardio & strength at the same time? That if you do it'll kill your gains? Well there is truth to that, but if you know what you're doing, you can minimize it and keep your gains. In this video we break down the science of the interference effect and how to mitigate it. If you have questions, drop them in the comments below! </video> <video> When and How To Deload Properly (Based On Science) Description: Check out Citizen Athletics Programs: https://citizenathletics.com/ Deloads can be an effective way to increase outcomes with training, boosting your recovery, improving your desire to train. People often fear deloads due to concerns about reducing training volume and intensity, thinking it will make them lose their gains. However, research shows the opposite! Here we break down the science on deloads, discussing what you can do to get more out of your training and deload properly. Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> Jon Jones Injury Pec Tear #mma #ufc #strengthcoach Description: </video> <video> How To Train Like An Athlete - Build Explosive Muscle & Move Well Description: Get Our Athletic Training Programs Here: CitizenAthletics.com If you want to move like an athlete, you need to train like an athlete. You can't just go to the gym and do a bro-split and expect to be able to jump into pick up basketball and move dynamically. Do better, train better. In this video we help you learn what to do to optimize your training for athleticism. Check it out for the full breakdown! </video> <video> How To Balance Running & Lifting - Hybrid Athlete Training Description: Check out Citizen Athletics Programs: https://citizenathletics.com/ 🏆 Why Balancing Running and Lifting Matters: Understanding the synergy between running and lifting is key to unlocking your full fitness potential. We'll explore the unique benefits each activity offers and how combining them can enhance your cardiovascular health, build lean muscle mass, and accelerate fat loss. Get ready to elevate your workout routine and transform your body from the inside out! 🎯 Assessing Your Fitness Goals: Whether your aim is to build muscle, improve endurance, or achieve a well-rounded fitness level, we'll guide you through a step-by-step process to define clear and achievable goals. Learn how to tailor your workout routine to align with your objectives, ensuring you stay motivated and focused on the path to success. 🚫 Common Mistakes to Avoid: Even the most dedicated individuals can make mistakes that hinder progress. Learn about common pitfalls associated with combining running and lifting and how to sidestep them. We're here to ensure you navigate your fitness journey smoothly, without setbacks. Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> I Tried The World's Hardest Cycling Test | Wahoo 4DP FTP Test on Kickr Bike Description: The Wahoo 4DP test is made up of four separate tests combined into one session. You get to see what you're capable of over 5 seconds, 1 minute, 5 minutes, and 20 minutes. This allows you to get a good insight into what your strength & weaknesses are as a cyclist. While that's wonderful, it's a nasty time. Check out the video to see me struggle through it. In need of a fitness program? Check out Citizen Athletics Programs: https://citizenathletics.com/ Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> Alexander Volkanovski's Training - Strength Coach Reacts Description: What does Alexander Volkanovski's training look like? How does he train? Is his strength & conditioning high quality? In this video, Dr. Sam Spinelli breaks down Alex's training. Check out Citizen Athletics Programs: https://citizenathletics.com/ Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> Training For Endurance and Strength - How To Balance Hybrid Training Description: Combining strength & endurance training can be tricky. You often run into the problem of them interfering with one another, limiting your potential improvements. In this video we run through how you can set up your training to minimize fatigue and competition between them. If you have questions, drop them in the comments! </video> <video> ACL Rehab Testing For Return To Sport #strengthcoach #physicaltherapy Description: Folks we have a problem. ACL tears are a big issue and there’s some major misinformation in this video. Aaron details that isokinetic dynamometers are limited and not that useful, but they’re actually an incredible machine, experts dream of having, unfortunately, they’re expensive. Aaron says he’d rather use a single leg squat to test instead. And its not a good replacement. Research shows the single leg squat does not appear useful in identifying athletes at risk for future injury. As well, this deviation has been associated with quadriceps deficits, so just measure that. Then he talks about hop testing, which is okay. It has a role, but limited. Most athletes can hit the goal distance using an altered movement strategy but still have underlying deficits leaving them with a high injury risk. In fact, hop tests provide no additional predictive value for future injury over just a knee extension test. And then he talks about the Y balance, which is not a good substitute. At all. It’s not wrong to do these tests, however, it is a disservice to the athlete to not test their isolated quad strength as it’s one of the strongest predictors for reinjury. And commonly athletes don’t fully address it and it persists for years, even when passing other tests. You don’t have to use an isokinetic machine, you can set up a dynamometer, such as the dynamo from Vald, or similar options. Research Studies: https://journals.sagepub.com/doi/abs/10.1177/2325967121S00156 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622360/#:~:text=Single%2DLeg%20Squat%20Test%20Performance,operative%20leg%20good%20performance%20group. https://www.jospt.org/doi/epdf/10.2519/jospt.2021.10170 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4116562/pdf/jbjsam.m01054.pdf https://pubmed.ncbi.nlm.nih.gov/25100769/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4912389/pdf/nihms782171.pdf https://pubmed.ncbi.nlm.nih.gov/27162233/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4758854/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6350662/ https://pubmed.ncbi.nlm.nih.gov/31142471/ https://www.researchgate.net/publication/7021836_Relationship_between_Hip_and_Knee_Strength_and_Knee_Valgus_during_a_Single_Leg_Squat https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872464/ … … … I don’t think Aaron means to mislead people, I just think he’s not actually that well read on research and focuses on sharing stuff that is clickable, versus actually evidence based. He has some good information out there, but also some inaccurate and misleading information. </video> <video> Complete Home Gym Transformation - Step By Step Garage Build | Bells OF Steels All In One Cable Description: Tired of a cluttered home gym? Time to transform it! In this video Dr. Sam Spinelli walks you through the steps he took to build out his home gym from a cluttered garage. In need of any equipment? I recommend checking out bells of steel: https://bit.ly/Bellsofsteel Check out Citizen Athletics Programs: https://citizenathletics.com/ Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> Hybrid Athlete Training - How To Combine Running & Lifting Description: Check out Citizen Athletics Programs: https://citizenathletics.com/ Yes, you can in fact combine both activities. Is it simple? Maybe, but probably not. For the vast majority of people, just slapping together a running and lifting program will not end well. You want a program that is intelligent and reasonable to combine. Check out the video for some tips on how to train for both running & lifting. Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video> <video> How To Get More Results In Less Time - Minimalist Training Program Description: Check out Citizen Athletics Programs: https://citizenathletics.com/ Welcome to the ultimate guide to minimalist training! This video delves into the revolutionary world of efficient workouts that deliver maximum results with minimal effort. Whether you're a fitness enthusiast looking to streamline your routine or a curious mind exploring different training methods, this video has something for everyone. 🏋️‍♂️ Discover the power of minimalist fitness as we compare it to traditional training methods, highlighting the key differences and benefits. 🔥 Unlock your full potential with insights into how minimalist workouts can lead to significant gains and improved overall well-being. 🚀 Learn the 5 secrets to creating minimalist workouts that guarantee results and gains. We break down the strategies that will not only optimize your training but also save you time! Join us on this journey to uncover the secrets of minimalist training and take your fitness routine to the next level. Don't forget to hit the like button, subscribe for more content, and share your thoughts in the comments below. Get ready to revolutionize your workouts and achieve a new level of fitness efficiency! 🌟💪 #MinimalistTraining #FitnessRevolution #MaximizeResults </video> <video> How To Snatch: Simple Guide For Beginners To Advanced | Fixes & Progressions Description: Check out Citizen Athletics Programs: https://citizenathletics.com/ 🏋️‍♂️ Get ready to elevate your Olympic weightlifting game with our in-depth guide to mastering the snatch. Whether you're a beginner looking to nail down the fundamentals or an experienced lifter aiming to refine your technique, this video has something for everyone. 🏋️‍♀️ 💡 What to Expect: We kick off with an introduction to the snatch, demystifying this dynamic Olympic lift. Discover the essential equipment you need and valuable safety tips to ensure a secure lifting environment. 🏋️‍♂️ Breaking Down the Snatch Technique: Coach Sam will guide you through the intricacies of the snatch technique, covering grip, stance, and the fluid motion of the lift. Understand the key phases and learn how to execute each step with precision. 🚧 Common Mistakes and How to Correct Them: Avoid setbacks by learning about common mistakes lifters make during the snatch. We'll provide actionable tips to correct form and prevent injuries, helping you progress safely and effectively. 🛠️ Drills to Improve Snatch Performance: Enhance your snatch game with targeted drills designed to isolate and strengthen specific aspects of the lift. These drills are suitable for all skill levels, promoting muscle memory and improved overall performance. Follow Us Over On Socials: IG Citizen: https://www.instagram.com/citizenathletics1/ IG Sam: https://www.instagram.com/dr.samspinelli/ </video>

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Description

Citizen Athletics is where you can find all the best resources related to evidence based training, nutrition, lifestyle, and supplements.

Our focus is to revolutionize the current fitness & health industry, updating old outdated practices and upgrading to better solutions.

Guided by Dr. Samuel Spinelli & Dr. Teddy Willsey, Doctors of Physical Therapy and Strength & Conditioning Coaches, we will be bringing you expert information on maximizing your health, improving your training, and leading your best life.

Subscribe to the channel now not make sure you don't miss out on free weekly information. Then head to http://www.citizenathletics.com and check out our training & rehab programs to help get you feeling your best ever.

If you're tired of not seeing the results you want, its time to join the Citizen Movement.

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