Powell Raise – Exercise Tutorial

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In the fourth instalment of our upper body stabilisation series of exercise tutorials, we present to you the Powell Raise. Depending on your muscular imbalances, structural and postural considerations, as well as rehab/prehab requirements, the Powell raise is generally used in structural balance phases of training. By primarily targeting the posterior deltoids, scapulae retractors and the external rotator musculature the …

Cable Rope Facepull – Exercise Tutorial

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– Here it is, the third installment of our upper body stabilisation series of exercise tutorials. In this installment, we highlight our version of the Cable Rope Facepull. Our version of the Cable Rope Facepull is an exercise designed to strengthen both the scapulae retractors and the external rotators. There are numerous benefits for fighters in strengthening these small muscle …

Cable External Rotation – Exercise Tutorial

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– In the second instalment of our upper body stabilisation series of exercise tutorials, we have the Cable External Rotation. This exercise is a great option for both strikers and grapplers, to build strength, stability and resilience through the shoulder to withstand the punishment inflicted by the combat sports. One of the specific benefits for grapplers and MMA fighters is …

The Trap 3 Raise – exercise tutorial

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– As part of our new exercise tutorial series, we have decided to share our upper body stabilisation exercise protocols. First up, the DB Trap 3 raise! The Trap 3 Raise is an excellent exercise, particularly in a structural balance training phase, for strengthening the scapula retractors and building stability through the the shoulder joint. The key here is to …

Yas Parr

#06 Yas Parr – THE UNKNOWN STRENGTH PODCAST

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Mac: Alright, thanks very much for joining us again on the Unknown Strength podcast. This is episode number 6. I have with me a very special guest Mr. Yas Parr, who is a strength and conditioning coach, both online and in person. Yas is an author as well as a Poliquin group education instructor and a heavy hitter over there …

Periodisation for Structural Balance

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If you have been following my writing, you will have noticed that I place a lot of importance on the development of structural balance for beginners to strength training. With regard to fight athletes, I maintain that the importance of adequate levels of structural balance cannot be understated. For optimal performance in strength training for any athletic development, I would …

Lower body remedial exercises for fight athletes

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Lifting heavy is awesome, I’m not going to lie. It’s one of the most incredibly rewarding things anyone can do with their life. But like a lot of things in life, if you don’t spend some time on the foundations, the whole thing can come collapsing down. For fight athletes there is a long list of benefits from strength training …

The Chin up & Pull Up

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The Chin up & Pull up are arguably among the best ‘bang for buck’ exercises for athletic development and body composition improvement. To be clear on definitions here, I am referring to the variation with your knuckles facing you (pronated grip) as the “Pull up”, and variations with your palms facing each other (neutral grip) and your palms facing you …

Upper body remedial exercises for fight athletes

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For grapplers and MMA fighters, sometimes the strength of your rotator cuff, scapula retractors and other shoulder stabilising musculature can be the difference between escaping and getting caught in an armbar, kimura or other upper extremity submission. The strength of your shoulder’s stabilising musculature is really your last line of defence when it comes to escaping the arm-based submission. Your …