Recovery

Good Day Ripple Effect Athletes!From the desk of Carolyn Parker ~It’s that time of year another education email this time on Recovery.As many of you know I have spent my life in performance athletics from my college days of bike racing, an extended climbing and guiding career, to various other endurance and strength based endeavors. […]

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Tabata Explained

Have you ever heard someone say “Tabata This” or “yeah I’m doing a Tabata WO!”?As with so many forms of “training,” a method that can be incredibly useful is misunderstood by an athlete or community. Yes it is still exercise, and if movements are performed correctly it can still be beneficial, our aim at RE […]

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Training through Menopause

“Menopause” – that word, so infrequently discussed almost as though it needs to be kept hush hush, yet is a significant part of ALL women’s lives. And no it’s not just that we stop menstruating, although many western doctors would tend to lead one to think that’s all it is.  One of my many pet peeves […]

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Tabata Explained

Have you ever heard someone say “Tabata This” or “yeah I’m doing a Tabata WO!”? As with so many forms of “training,” a method that can be incredibly useful is misunderstood by an athlete or community. Yes it is still exercise, and if movements are performed correctly it can still be beneficial, our aim at […]

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Periodization for Mountain Sport

Periodization for Mountain Sport When it comes to training and performance periodization is a key piece of a successful year in sport. Whether or not you are using an athlete training center like the Ripple Effect to guide you through your strength conditioning, following a coaches program, or creating your own routine periodization is a […]

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Universal Stats

Universal Stats – All of the below are listed with a range, for gender, age and sport application. Additionally they are adjusted down from an athletes max by 10% per decade over age 50. And are adjusted or removed if injury or ROM limitation precludes one from properly performing movements. All of the above require […]

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Training vs. Exercise

This post is the next in an educational series behind the science and methodology of the “why” of what we do at The Ripple Effect (RE). See links below to previous content if you’d like to read or review. “Aligning the Modern Athlete” “The Science of Strength” Exercise is Exercise. Training is Both. I’ll elaborate… […]

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The Science of Strength

The Science of Strength: This email is going out to all our athletes, both old and new. It’s aim is to be informative and educational. Ripple Effect specializes in training “mountain” athletes. By mountain athlete I mean someone who moves their body through varied terrain during sport. Running, Climbing, Cycling, Skiing, Boating, Hiking… the list […]

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Aligning the Modern Athlete

RIPPLE EFFECT ATHLETES This is the first of what I hope to be a series of informative posts to help further your education and health, in your life of athleticism. I speak about these issues often in the gym, however with our busy lives pieces are forgotten. Give this a moment and read, then reread […]

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Mobility Work

Aligning the modern athlete is the foundation of all training we do at the Ripple Effect. Mobility and proper range of motion in all movements is the key to injury prevention and purposeful training. Over Head Reach Chest Opener L V 4 Single Leg Hamstring Work Hip Opener with Band Hip IT Band Work Frog […]

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In the Gym November 28th

10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can […]

In the Gym November 23rd

10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep work on hip opening and posture Then – Use same KB for all movements if possible – 15m Weighted Walking Lunge (hold KB at chest) […]

In the Gym November 21st

10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge Then – 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 (light DBs, a little extra shoulder warm up) Then – 5x RMM (medium heavy […]