Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way.
Strength-Basics updates every Monday, plus extra posts during the week.
The Alpha Ball is a self-care, self-massage tool. It's meant to be paired with Jill Miller's book The Roll Model, but even without it, it's an excellent tool.
The ball measures 3.5" and is made of rubber. It is both soft and firm - just soft enough for some give but firm enough to get a real massaging effect.
It's hard to describe how useful this ball is. At 3.5", it's small enough to get into tight spots, but large enough to hit a big area even on larger muscle groups. The surface of the ball is just grippy enough to let you twist and grip skin. This allows you to pin and isolate the areas underneath you want to work on. Unlike a smoother ball, it won't easily "squirt" out from its position between your limbs, between you and the wall, between you and the floor, etc. Unless a harder ball, it won't so easily bruise tender tissues.
It's not cheap, but it's so useful it only seems expensive. It's quite durable, although they will wear out. That said, my original ball has seen daily use for eight months by many people and hasn't shown any signs of ill use.
Overall: This is one of the best equipment purchases I have ever made. I bought one for myself, one for my gym to use with clients, and I've purchased one for almost every one of my clients and several of my friends. It's just the right size for so many movements. Several clients of other coaches who have used my ball at the gym purchased their own. Highly recommended.
I am a professional personal trainer. I train clients at CR Fitness in Wyckoff, NJ.
I am a Certified Personal Trainer from the NSCA.
I am also a Precision Nutrition Level 1 Certified nutrition coach.
I am also an athlete myself - I formerly fought amateur MMA and submission wrestling, and I train twice a week in MMA.
I also train under a strength coach - Mike Guadango at Freak Strength. I am skilled at training others, but I thrive best when I have a knowledgeable coach to direct my own training.
About Strength Basics
This blog is a collection of various advice and information about basic strength training. I'm interested in strength and conditioning. The "frequently asked questions" in this area are VERY frequently asked.
This is my attempt to pull together the stuff I keep saying over and over. It's also a place for to put links related to strength and conditioning, and to muse on strength training in general. Further, writing this blog tests what I know. You never really know something until you can demonstrate an ability to explain it to someone else. As I write, I learn what I know and I don't know. In the process, I hope to pass on knowledge to you.
I hope this material is useful to you. Please consider it a springboard to future study. Although I endeavor to be complete and accurate, this is not meant to be the final answer to any subject addressed within the blog. Strength Basics may teach you something, but more than that I hope it makes you curious to learn more!
Always remember to check with your doctor before you begin any kind of strength or exercise program. I'm a professional personal trainer, but I'm not your personal trainer. Use this information at your own risk and with the understanding that not all exercise advice is appropriate for all trainees.