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GFT-CRT Gym, Chiang Rai, Thailand - Barbell Basics & Injury Reduction

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CRT-GYM is Chiang Rai’s first and only dedicated Jiu Jitsu gym. GFT-CRT is affiliated with the world famous Grappling Fight Team (GFT) from Brazil (

Jiu Jitsu is great way for kids to learn self-defence, gain confidence, get in good physical conditioning and most of all have fun. The GFT-CRT Junior Team represent Chiang Rai in national and international competitions.

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I was excited to lead GFT-CRT and CRMA competition teams through a Barbell Basics Seminar in preparation for upcoming competitions including the National Games and the SEA Games tryouts. Topics discussed were the importance of strength, optimal approach for getting stronger, and 5 steps for squatting to name a few.

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Strength is the display of force (read more in physics) by muscles such as bending over and lifting something from the floor (deadlift). An example, when you lift groceries you are creating muscular force against the external resistance - the groceries.
Using progressive overload Resistance training, ideally with ground based free weight exercises, we increase our muscles' ability to produce force against external resistances that can be applied elsewhere. 

Resistance training is supported and recommended as an essential part of an exercise therapy program and has been endorsed by the American Heart Association, the American College of Sports Medicine, and the American Diabetes Association. These recommendations are primarily based on the effects of RT on muscle strength, cross-sectional studies have shown that muscle mass is inversely associated with all-cause mortality and the prevalence of the metabolic syndrome, independent of cardiorespiratory fitness levels.

My goal is to empower more individuals to make healthy changes in their lives by giving them resources, evidence-based strategies, and additional support through the community. I know increasing awareness of the behavior, self efficacy in managing the behavior, and skills to engage in the behavior improves outcomes.

References - 

  • This study showed that powerlifters and weightlifters both have more developed soft tissue (tighter knees) that non trained controls. - Chandler and Stone 1991

  • 1994 issue of the American Journal of Sports Medicine - showed that the hamstring’s involvement in the squat plays a role in protecting the anterior cruciate ligament (ACL) - Manariello, Backus, and Parker

  • 1978 study in Research Quaterly - "low back muscles are used primarily in an isometric function, that is they simply stabilize the spine and trunk, and not shorter or lengthen under load. This effectively trains these muscles in their proper function, thereby making the squat a functional exercise for the back as well as the legs" - McLaughlin, Lardner, and Dillman

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