Unleash Your Full Potential: The 6 Must-Do Workout Movements for a Lifetime of Strength and Balance
If you had to pick 6 workout movements to do for the rest of your life, and you could only do those movements, what would they be? ...
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ALLIANCE BLOG
Mathew Koenig
- Aug 22
- 2 min
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...
Sara Gillis
- Aug 2
- 5 min
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,...
Mathew Koenig
- Jul 6
- 5 min
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...
Sundeep Rakhra
- May 25
- 2 min
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....
Sara Gillis
- May 20
- 2 min
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...
Sundeep Rakhra
- May 1
- 4 min
Why Every Soccer Player Should Do Nordic Hamstring Curls
Every athlete's biggest fear, injuring their anterior cruciate ligament (ACL). In this article, I will explain the scientifically proven...
Sara Gillis
- Apr 28
- 3 min
UNDERSTANDING WRIST PAIN
Are you experiencing wrist pain? Have you worked diligently to try to eliminate that wrist pain with strength and mobility exercises, yet...
Mathew Koenig
- Apr 17
- 1 min
Achilles Capacity Daily Microdose
The following program is a great daily workout that will boost capacity and ability in the achilles tendon and surrounding musculature....
Mathew Koenig
- Apr 15
- 2 min
Breath Work Training For Athletes
Did you know that as an athlete, you should NOT be limited by your ability to breathe? Meaning your athletic output shouldn't be limited...
Connor Macleod
- Apr 11
- 2 min
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...
Mathew Koenig
- Apr 11
- 2 min
My Favorite Exercises for Active Recovery after Basketball
Recovery modalities such as cold/hot tubs, massage, and other therapeutic interventions are great, but in my opinion, the most effective...
Sara Gillis
- Apr 10
- 4 min
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....
Darcy Coss
- Mar 27
- 0 min
Hot and Healthy: How Sauna Use Can Transform Your Body and Mind
10 Proven Clinical Health Benefits of Sauna Use
Sundeep Rakhra
- Mar 24
- 2 min
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...
Sundeep Rakhra
- Feb 23
- 3 min
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,...
Sara Gillis
- Feb 20
- 4 min
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...
Mathew Koenig
- Feb 16
- 2 min
Grounding Explained: Become a Better Athlete
Grounding, also known as earthing, is a practice that has been gaining attention in the world of sports and performance. It is based on...
Mathew Koenig
- Feb 13
- 1 min
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...
Mathew Koenig
- Jan 30
- 1 min
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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