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,...
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...
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...
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 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...
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 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...
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...
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.
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...
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...
Sundeep Rakhra
- Oct 23, 2022
- 2 min
Easy no-bake protein bars
An easy recipe for homemade no bake protein bars
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.
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...
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