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How to Estimate Your Weightlifting 1 Rep Max

52 Comments / Invictus Blog, Training / Fritz Nugent

Written by Fritz Nugent I know you all love math as much as I do, so I decided to share with you all the numbers that flow through my head during weightlifting class. What is your 1 Rep Max Potential? How do you determine your potential for…

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Seven Drills to Improve Dorsiflexion in the Ankle

1 Comment / Mobility / jaimie

Written by Kim McLaughlin Last week, I talked about the importance of dorsiflexion for squatting, sprinting, building strength and avoiding injury. So how do you know if this is an area where you are lacking and, if you are lacking or need improvement, what can you do…

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The Importance of Ankle Mobility and Dorsiflexion

July 13, 2024 – Competition Program

2 Comments / Invictus Competition Program / Nichole Kribs

Primary Training SessionGet Moving || Warm-UpPerform 60-90 seconds in each of the following mobility pieces: –Band Assisted Ankle Pulse (each side)–Tricep Stretch–Medball Thoracic Opener Followed by… Three rounds of:10 Lateral Monster Walk Steps (left and right)15 Bodyweight Hip Bridges20 Banded Good Mornings Followed by… Three sets of:5 Clean Grip High Hang High Pulls5 Mid Hang

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July 13, 2024 – Invictus Athlete Program

1 Comment / Invictus Athlete Program / Nichole Kribs

Primary Training Session Get Moving || Warm-Up Perform 60-90 seconds in each of the following mobility pieces: –Band Assisted Ankle Pulse (each side) –Tricep Stretch –Medball Thoracic Opener Followed by… Three rounds of: 10 Lateral Monster Walk Steps (left and right) 15 Bodyweight Hip Bridges 20 Banded Good Mornings Followed by… Three sets of: 5

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Tips and Tricks to Become More Mobile!

Leave a Comment / Uncategorized / jaimie

Written by Bryan Miller I recently wrote an article on the importance of mobility as it relates to fitness competitions. In short, it can have a significant impact on your placing, as every ounce of energy is needed to perform at your highest potential and if you have

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Female athlete laying on the floor with her hands above her head trying to catch her breath after a grueling workout.

The Relationship Between Fixed Mindset and Effort

Leave a Comment / Brainwork, Invictus Blog, Mindset and Mental Toughness / Aush Chatman

Written by Aush Chatman Today I will use two people I LOVE in a HYPOTHETICAL situation for the purpose of example/learning. If you’ve ever been in class with these two together, it is obvious who possesses the superior hamstring, hip flexor, ankle, everything mobility. What is not obvious

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4 Essential Mobility Drills for 16.2

Leave a Comment / Uncategorized / jaimie

4 Essential Mobility Drills for Open Workout 16.2 Open Workout 16.2 includes squat cleans, which means mobility needs to be a priority in order to maintain sound movement in this workout. We will address some mobility drills to help you with your rack position, ankle mobility and t-spine to ensure that you are prepared for 16.2!

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Male athlete doing neck stretches in his living room.

Your Personalized Mobility Game Plan

3 Comments / Invictus Blog, Mobility, Training / TJ O'Brien

Written by TJ O’Brien Ask yourself, “What is ONE movement where mobility is holding me back from my true potential?” Possible answers include: Squats, pistols, pressing, whatever you want – remember to choose just one. How to Create a Personalized Mobility Routine Establish Your Goal Movement When creating your routine,

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Female Invictus Athlete at the top of a back squat.

You Don’t Need to Back Squat

2 Comments / Anatomy & Physiology, Invictus Blog, Mobility, Training, Weightlifting / Kirsten Ahrendt

Written by Kirsten Ahrendt “Do you need to barbell back squat to be strongAF?” No. “If you are strongAF does it mean you back squat heavy?” Maybe. This is correlation, not causation. “Should I barbell back squat?” It depends. “Is barbell back squat the best way to get strong?”

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