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ALLIANCE BLOG

Sara Gillis
Apr 18, 20243 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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