Rksmart - online coaching and injury prevention

28/12/2020

💪🏼FREE LIVE FITNESS CLASSES💪🏼⁣⁣
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Come along and join me and many others to stay active! 🏃🏻‍♂️

Head over to the RKSMART Instagram page and join in - ⁣⁣
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You will need minimal equipment - just a solid chair! 🪑 ⁣⁣
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These sessions will include HIIT, strength and other fitness exercises to help you along the way to your New Year fitness goals. ⁣⁣
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Each session is designed to help:⁣⁣
PHYSICAL BENEFITS LIKE⁣⁣
➡️ Reduce injury likelihood 💥🦵🏼 ⁣⁣
➡️ Increase cardiovascular fitness heart🫀⁣⁣
➡️ Lose weight/body fat - tone up! 💪🏼⁣⁣
➡️ Improves muscular endurance ⏰ ⁣⁣
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MENTAL BENEFITS LIKE⁣⁣
➡️ Reduce stress 🧖‍♀️ ⁣⁣
➡️ Improve self-esteem and confidence 📈⁣⁣
➡️ Keep you motivated 🧠 ⁣⁣
➡️ Reduce feeling of loneliness 🧍‍♂️⁣⁣
➡️ Have fun!😁⁣⁣
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SEE YOU EVERY WEDNESDAY @ 5.30pm (GMT) for the next 6-weeks.⁣⁣
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(Ref: ⁣⁣
•Yorks, D. M., Frothingham, C. A., & Schuenke, M. D. (2017). Effects of group fitness classes on stress and quality of life of medical students. J Am Osteopath Assoc, 117(11), e17-e25.⁣⁣
Chicago)⁣
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06/07/2020

💥𝐇𝐀𝐌𝐒𝐓𝐑𝐈𝐍𝐆 𝐈𝐍𝐉𝐔𝐑𝐘 𝐏𝐑𝐄𝐕𝐄𝐍𝐓𝐈𝐎𝐍 💥🦵🏼:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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1.2: 𝘐𝘕𝘛𝘙𝘖𝘋𝘜𝘊𝘛𝘐𝘖𝘕 𝘛𝘖 𝘏𝘈𝘔𝘚𝘛𝘙𝘐𝘕𝘎 𝘐𝘕𝘑𝘜𝘙⁣⁣⁣⁣⁣⁣⁣⁣𝘐𝘌𝘚:⁣⁣
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⁣⁣⁣⁣⁣⁣⁣The Nordic Hamstring Exercise (NHE) is a popular exercise for reducing hamstring injuries, and has warranted its inclusion in the ‘Fifa 11+’ and ‘GAA 15’ injury prevention programmes. ⚽️🏐🥅 ⁣⁣
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𝗪𝗵𝗲𝗻 𝗱𝗼 𝗵𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴 𝗶𝗻𝗷𝘂𝗿𝗶𝗲𝘀 𝗺𝗼𝘀𝘁𝗹𝘆 𝗼𝗰𝗰𝘂𝗿?⁣⁣
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Hamstring injury mainly occurs during sprinting and stretching actions, that is combined hip flexion and knee extension (Woods et al., 2004).⁣⁣
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𝗛𝗼𝘄 𝗱𝗼𝗲𝘀 𝘁𝗵𝗲 𝗡𝗛𝗘 ‘𝗽𝗿𝗲𝘃𝗲𝗻𝘁’ 𝗶𝗻𝗷𝘂𝗿𝗶𝗲𝘀?⁣⁣
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The way the NHE works is by placing a large load from the individuals body-weight on the hamstrings as they lengthen from a flexed to extended knee position. This eccentric load requires high force, thus increasing the muscle activity of the hamstring muscles in isolation to stop you falling forward - this decreases injury likelihood by having a positive influence on the length-tension relationship of the hamstrings.📐📈 ⁣⁣
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𝗪𝗵𝗮𝘁 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝗼𝗰𝗰𝘂𝗿 𝗮𝗻𝗱 𝗵𝗼𝘄 𝗾𝘂𝗶𝗰𝗸𝗹𝘆? ⁣⁣
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The addition of the NHE in a S&C program has been shown to create large increases in eccentric torque (Mjolsnes, et al., 2004), and a more recent study on active young adults demonstrated that just 4-weeks with a NHE program (twice a week, 3 sets of 6–10 repetitions) reduces muscle injury factors (Ribeiro-Alvares, et al., 2018).⁣⁣
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𝗖𝗼𝗻𝗰𝗹𝘂𝘀𝗶𝗼𝗻:⁣⁣
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All-in-all, the NHE is an effective exercise that can reduce hamstring injuries in field based sports by over 50% per 1000 hours of exposure, demonstrated in a meta-analysis by Al Attar er al. (2017). So - if you do not like doing Nordics - GET TO LIKE THEM! ⁣⁣
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NOTE: This is not medical advice⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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01/01/2020

Happy new year! 🎉 2️⃣0️⃣2️⃣0️⃣

What are your New Years resolutions for 2020? Whether it’s ‘new year, new me’ and you want help to lose weight and become healthier, or maybe you want to improve your athletic performance before the new season begins? No matter what your goals are, RKSMART can get you to your New Years goals! 🏋🏻‍♀️🚴🏻‍♀️🏃‍♂️✅

This month is a perfect time to get your online training programs while they’re on sale for the whole of January! With programs for as low as £14.99, it won’t break the bank.

Check out the RKSMART website for more:

I have the best job! As a qualified Strength & Conditioning Coach with years of experience in the fitness industry and a background in Sports Science, I have been transforming my clients into fitter, healthier versions of themselves. By using this knowledge and experience, I am able to get my clie.....

04/06/2019

The Athlete Development Program (ADP) is designed to get the best results for the best price possible. But what is it?:

𝙒𝙝𝙖𝙩 𝙞𝙨 𝙖 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙖𝙣𝙙 𝘾𝙤𝙣𝙙𝙞𝙩𝙞𝙤𝙣𝙞𝙣𝙜 𝙘𝙤𝙖𝙘𝙝?

First of all, a Strength and Conditioning coach is a fitness and physical performance professional that uses scientific methods to enhance performance and prevent injury.

𝙒𝙝𝙖𝙩 𝙘𝙖𝙣 𝙖 𝙎&𝘾 𝙘𝙤𝙖𝙘𝙝 𝙙𝙤 𝙛𝙤𝙧 𝙮𝙤𝙪?

Through working in groups or with individuals the coach will prescribe exercises. The purpose of a coach is to improve performance. This is achieved by a combination of screening and monitoring tools to determine what strength training, technical training, proper mechanics, aerobic conditioning, and a variety of other methods are required by the individual and their sport. Strength and conditioning coaches also help athletes with injury prevention - the less time you spend injured, the more time you have to improve performance.

𝙃𝙤𝙬 𝙘𝙖𝙣 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙞𝙣𝙫𝙤𝙡𝙫𝙚𝙙?

Simply message this page to book in, and if you have any questions feel free to ask! This week there are free taster sessions with Rory. We will be covering warm-ups, an introduction to Olympic lifting, acceleration drills, top speed running drills and change of direction drills.
𝘼𝙣𝙮 𝙢𝙤𝙧𝙚 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨?
Leave them in the comments below
⬇️⬇️⬇️⬇️⬇️⬇️⬇️ _______________________________________________________

21/05/2019

My internship at Northumbria University as a Strength & Conditioning Coach has ended for summer. This year I had the privilege of working along side of some fantastic coaches helping to better the University’s phenomenal athletes.
I headed the Waterpolo and Cricket teams, individual snow sports scholars, and being assisting coach with one of Northumbrias most successful teams of 2018-19 - Rugby league!

I got the chance to design the athletes programs by working closely with their coaches, physios and other back room staff. Working on everything from pre-season to competitions periodisation; on pitch warm-ups, gym session, track and speed sessions; athletic testing; rehab and injury management; and continuously improving my skill set through weekly CPD. I enjoyed every minute of it!
🏋🏻‍♀️🤽‍♀️🏏🏉⛷🏋🏻‍♀️

14/07/2017

Photo: Soigneur http://www.cyclist.co.uk/in-depth/683/soigneur-diaries With the 2017 Tour De France in full swing, it w...

03/07/2017

RKSMART helping the Ultramarathon athletes yesterday of the IAU 24 hour World Championships 2017 from the medical centre in Victoria Park, Belfast.

Much needed massages were provided to these phenomenal international athletes throughout their final 6hours of the 24 continuous running, covering over 200km!

02/05/2017

The second fastest man at the Belfast Marathon, Dan Tanui, knows what's good for him- RECOVERY!

If you were one of the 15,000 people who ran the Marathon yesterday then get in contact with Rory to aid your recovery and help ease those achy legs.

Call on 07708322660 to arrange an appointment. 📱

Know anyone who might benefit from a treatment? Then tag them in the comments!

29/04/2017

Congratulations to Dundrum United FC on winning the division 1 Newcastle League today with a dominant 4-1 win over Drumaness Mills.

What an outstanding achievement for a club which has only been formed for two years! 🔴⚪️🏆⚽️

28/04/2017

Good luck to Dundrum United FC tomorrow in their match against Drumaness. Only 90 more minutes to write themselves in to the history books, forever!🏆📚

Thank you to the team for using RKSMART services throughout the year and I want to wish them the best of luck!

27/03/2017

Appointments are available:
today at 5.30pm,
tomorrow between 8-11am or 8.45pm,
or Wednesday 8am-12 noon.

Why not call Rory on 07708322660 and book in for a treatment or massage to loosen any tightnesses?