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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ALLIANCE BLOG
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,...
25 views0 comments
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...
62 views0 comments
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....
29 views0 comments
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...
23 views0 comments
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...
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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....
47 views0 comments
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
25 views0 comments
Sundeep Rakhra
- Mar 23
- 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...
20 views0 comments
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,...
48 views0 comments
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...
51 views0 comments
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...
31 views0 comments
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...
17 views0 comments
Sundeep Rakhra
- Jan 25
- 3 min
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...
32 views0 comments
Darcy Coss
- Jan 21
- 4 min
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
- 5 min
BE AN EXCEPTIONAL MOVER:
MOBILITY, STRENGTH IN LENGTH & "STRUCTURAL BALANCE EXPLAINED FOR THE ATHLETE For an Athlete, mobility is strength and strength is...
40 views0 comments
Sundeep Rakhra
- Nov 2, 2022
- 2 min
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...
58 views0 comments
Sundeep Rakhra
- Oct 23, 2022
- 2 min
Easy no-bake protein bars
An easy recipe for homemade no bake protein bars
108 views0 comments
Sundeep Rakhra
- Oct 1, 2022
- 1 min
Post-game cool down for soccer players
Try this cool down after a soccer game to allow your body to relax and recover well.
48 views0 comments
Sara Gillis
- Aug 3, 2022
- 3 min
Think ADAPTION
THINK ADAPTION for movement ability and strength gains. Have you heard the “buzz” word ADAPTION from fitness professionals or strength...
59 views0 comments
Mathew Koenig
- Jun 5, 2022
- 4 min
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...
44 views0 comments
Mathew Koenig
- Mar 18, 2022
- 3 min
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...
51 views0 comments
Mathew Koenig
- Mar 8, 2022
- 3 min
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...
59 views0 comments
Mathew Koenig
- Oct 20, 2021
- 2 min
Stop Overbooking Young Athletes
In today's sports culture, young athletes are being placed into competitive competition, high-performance training and having the...
82 views0 comments
Mathew Koenig
- Apr 2, 2021
- 3 min
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...
360 views0 comments
Mathew Koenig
- Jul 12, 2020
- 2 min
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.
136 views0 comments
Mathew Koenig
- Jul 4, 2020
- 1 min
Optimal Athletic Stance
The hip internally rotates during hip flexion and externally rotates during hip extension. This is to create torque!
85 views0 comments
Mathew Koenig
- Jun 16, 2020
- 4 min
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...
148 views0 comments
Mathew Koenig
- May 19, 2020
- 3 min
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
280 views0 comments
Mathew Koenig
- Apr 28, 2020
- 2 min
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.
160 views0 comments
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- Apr 27, 2020
- 2 min
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.
152 views0 comments
Mathew Koenig
- Apr 23, 2020
- 2 min
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.
31 views0 comments
Mathew Koenig
- Apr 23, 2020
- 1 min
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
60 views0 comments
Mathew Koenig
- Apr 19, 2020
- 4 min
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.
1,268 views0 comments
Mathew Koenig
- Apr 11, 2020
- 4 min
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
71 views0 comments
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