Why Dorsiflexion Matters in Plyometric Drills

In plyometric drills—whether it’s bounding, skipping, or pogo hops you’ll often hear the cue:

“Dorsiflex your foot!”

But why does that matter?

Dorsiflexion (pulling your toes up toward your shin) might seem like a small technical detail, but it has a big impact on performance, coordination, and injury prevention.

You can see in the above video how I dorsiflex my foot (by pulling my toes up) as I’m in the air, before I land again for the next pogo hop.

1. Prepares the Ankle for Stiffness and Quick Rebound

Dorsiflexion creates a rigid lever at the ankle joint, allowing the lower leg and foot to act like a spring. This increases reactive strength—your body’s ability to quickly absorb and release force—which is essential for explosive movements. The result? Shorter ground contact times and a faster, more elastic rebound off the ground.

📚 Weyand et al. (2000) showed that faster sprinters generate higher vertical forces during short ground contact times, a quality supported by stiff ankle positions.
📚 Nagahara et al. (2014) observed that dorsiflexion supports greater horizontal force during sprinting due to increased ankle stiffness.

2. Optimizes Force Transfer

A dorsiflexed foot puts your lower leg in the right position to transmit force efficiently. When your foot is loose or pointed downward (plantarflexed), energy leaks through the ankle, reducing your power output. Dorsiflexing locks the chain in place so every contact helps drive you forward instead of absorbing momentum.

3. Enhances Neural Readiness and Coordination

Dorsiflexion activates key stabilizing muscles like the tibialis anterior, reinforcing good joint alignment and movement mechanics. It trains your body to better coordinate the timing of your stride or jump, improving motor control for athletic skills like sprinting, decelerating, or changing direction. Over time, this improves both performance and efficiency.

📚 Fong et al. (2011) and others note that anterior tibialis activation is essential for controlled foot placement and efficient ground interaction in gait and athletic movement.

4. Encourages Safer Movement Patterns

A dorsiflexed position encourages midfoot or forefoot landings, reducing heel striking and lowering the impact forces on joints like the knees, hips, and lower back. It also places the ankle in a more stable and neutral position, which may reduce stress on the joint and contribute to safer mechanics.

• Improved dorsiflexion range correlates with better movement quality

  Malloy et al. (2015) found that limited dorsiflexion increases knee valgus angles during landing—a known risk factor for ACL injury.

• Restricted dorsiflexion is associated with compensations and faulty loading

  Research links poor ankle mobility to increased loading on the knees and altered jumping/landing strategies (Macrum et al., 2012).

• There’s indirect evidence of injury risk reduction

  While not a guarantee against injury, dorsiflexion encourages mechanics that are commonly associated with reduced strain on the ankle, shin, and knee.

• Causal proof is still limited

  There are no large-scale RCTs proving dorsiflexion prevents injuries—but its contribution to stable, efficient movement is well established.

Final Takeaway

Dorsiflexion isn’t just about how your foot looks—it’s about how your body moves. It helps you jump higher, land better, and sprint faster while reinforcing movement quality that may help reduce injury risk. In high- speed, high-impact movements, the little things make a big difference.

Train. Play. Repeat.

Curious how small technical tweaks can level up your movement? Book a session at Avos Strength and let’s break it down.

How Long Does It Take to See Results From Training?

Whether you're lifting to build muscle or grinding through cardio to boost your conditioning, it’s natural to ask: How long until I see results? The answer depends on the type of adaptation you're chasing—and how consistent you are.

This post breaks it down by phase:

• Muscle strength and hypertrophy

• Aerobic conditioning (aerobic base and VO₂max)

• And how long it takes to lose your progress if you stop

Let’s dive into what the research says.

Strength & Muscle Gains: What Changes First?

Phase 1: Neural Adaptations (0–4 weeks)

In the first 2–4 weeks of strength training, most improvements come from neural adaptations. Your brain and nervous system get better at recruiting muscle fibers, stabilizing joints, and coordinating movement. You may lift more—but not because the muscle is larger.

📚 Research Insight: Moritani & deVries (1979) showed early strength gains are primarily neural. Hypertrophy starts later.

Phase 2: Muscle Hypertrophy (4–12 weeks)

Hypertrophy (muscle fiber growth) generally begins around week 4–6, with visible muscle changes occurring between weeks 6–12 depending on genetics, volume, nutrition, and training history.

📚 Schoenfeld (2010) found hypertrophy requires progressive overload, typically ~10+ working sets per muscle group per week for noticeable gains.

What’s a Reasonable Rate of Progress?

• Beginners: 1–2 lbs of muscle per month is realistic (in a calorie surplus)

• Strength Increases: ~2.5–5% increase in working weight every 1–2 weeks for major lifts is reasonable for novices

• Progress slows for intermediate/advanced trainees; expect gains over months, not weeks

Conditioning: Aerobic Base and VO₂max

Building an Aerobic Base (Zone 2)

The aerobic base improves stroke volume, mitochondrial density, and fat utilization—especially through lower-intensity, longer-duration training (Zone 2).

• Beginner Timeline: ~8–12 weeks of 3x/week Zone 2 sessions (~30–60 min) to build a meaningful base

• Markers of Progress: Lower resting HR, improved repeatability, faster recovery between intervals

📚 Seiler & Tønnessen (2009): Elite endurance athletes spend ~80% of training in Zone 1–2, highlighting the importance of the aerobic base.

VO₂max Improvements

VO₂max is partly genetic—but also highly trainable, especially in untrained individuals.

• Beginners: Can see a 15–20% increase in VO₂max within 8–12 weeks

• Trained Individuals: Gains slow dramatically; might take years to improve VO₂max by an additional 5–10%

📚 Bouchard et al. (1999): Genetics account for ~25–50% of VO₂max variability, but training still plays a big role in untrained populations.

How Long Does It Take to Lose Gains?

The process of losing strength or conditioning is called detraining. It’s not instant—but it happens faster than most expect.

Muscle & Strength Loss

• Strength: Maintained fairly well for ~2–3 weeks of no training

• Muscle Size: Minor atrophy starts around 3–4 weeks of full rest

• Total Deconditioning: ~8–12 weeks of inactivity can lead to noticeable reductions in strength and size

📚 McMaster et al. (2013): Power output and strength decrease more rapidly in trained individuals during inactivity.

Conditioning & VO₂max Loss

• VO₂max: Can decline by 5–10% after just 2–4 weeks of inactivity

• Endurance performance: Degrades faster than strength, especially in high-level athletes

• Mitochondrial function: Begins to regress within a week or two

📚 Mujika & Padilla (2000): VO₂max can fall by ~20% within 8 weeks of full detraining.

Train smarter, not just harder. Results take time—and the key is consistency. If you want to build sustainable strength and conditioning, start with a plan that matches your level and lifestyle.

Need a program that does exactly that? Get in touch for custom training options tailored to your goals.

Rethinking Barefoot Shoes: Why They Might Not Be Right for You

Barefoot shoes have become a go-to choice for people wanting to “fix” their feet or move more naturally. They’re light, flexible, and promote toe splay—all great things in theory. But when you look at how most of us actually live and move today, barefoot shoes may not be the solution they’re marketed to be.

Barefoot Shoes Were Designed for a Different Environment

These shoes are inspired by the way we used to move: walking on grass, dirt, sand, and other uneven terrain. Environments that challenged the foot to adapt, respond, and build strength.

But that’s not how we move now. Most people walk on flat, hard surfaces—sidewalks, tile, gym floors, concrete. Take away all the structure and cushioning, and you’re now asking your foot to do more work without the natural variability it needs to do it well.

This mismatch often leads to increased strain on the feet, knees, and hips.

Why Feeling the Ground Isn’t Always Enough

A common argument for barefoot shoes is “feel the ground.” But without something to push into, that sensation can become meaningless—or worse, problematic.

Your foot is meant to roll in, absorb force, and push off. When a shoe doesn’t give you any structure to push into, your body can’t organize movement efficiently. That can lead to things like:

• Flat, collapsed arches

• Overworking small foot muscles

• Tight calves and ankles

• Poor balance and control during walking or training

What’s Good About Barefoot Shoes (And What’s Missing)

To be clear, barefoot shoes do some things well:

• Wide toe boxes let your toes spread naturally

• Thin soles improve sensory feedback

• Zero-drop heels encourage a more upright posture

But on consistently flat, hard ground, these same features can become stressors. They remove too much structure—leaving your body with no support to work with. It’s not that they’re bad, but they aren’t ideal for most people living modern, indoor lives.

What to Look for in a Shoe That Supports You

Instead of going fully minimal, consider footwear that strikes a better balance between freedom and structure. A well-designed shoe should:

✅ Have a Firm Heel

Helps with stability during walking and lifting by anchoring the back of your foot.

✅ Be Flexible at the Toes

Let your big toe extend so you can push off properly during movement.

✅ Offer Moderate Arch Support

Just enough to guide motion—not restrict it. Especially important for those with flat feet or instability.

✅ Include a Slight Heel Drop (4–8 mm)

This small lift can take pressure off the calves and improve overall gait mechanics.

✅ Provide Cushion for Flat Surfaces

Some padding helps absorb repetitive impact from walking and training on hard floors all day.

Note: I’m talking here about everyday shoes—the ones you wear to walk, run errands, train, or do light accessory work. For heavy, bilateral lifts like deadlifts, I’ll still lift barefoot or in minimalist shoes. The shoes I recommend above can be versatile enough to train in, but not ideal for max-effort strength work. It all depends on the context, and at the end of the day what works best for you.

The Bottom Line

Barefoot shoes can be useful—in the right environment, and for the right person. But for most people training, walking, and living on hard, flat surfaces, they often cause more problems than they solve.

A good shoe doesn’t just let you feel the ground—it gives you something to push into. It should support how your body moves and make your life easier, not harder.

Why You Should Focus on Building an Aerobic Base Before High-Intensity Training

If you’re looking to improve your endurance and overall fitness, you might think that going all out with high-intensity workouts is the fastest way to get there. However, when it comes to long-term progress—especially for those training for demanding physical tests like the firefighter physical exam—building a strong aerobic base first is crucial.

What Is an Aerobic Base?

Your aerobic base refers to the foundation of your cardiovascular system’s ability to efficiently use oxygen to generate energy. This system primarily relies on oxidative phosphorylation, a process that allows your body to sustain activity over long durations with minimal fatigue. Training at the right intensities helps improve mitochondrial density, capillary growth, and fat oxidation—key factors in enhancing endurance performance.

Why High-Intensity Training Can Hinder Aerobic Development

Many people assume that intense training leads to faster results, but high-intensity conditioning can actually interfere with aerobic adaptations. Here’s why:

1. Increased Anaerobic Dependence – When you train at high intensities, your body shifts toward anaerobic energy systems (like glycolysis), which produce energy quickly but generate metabolic byproducts like lactate. While your body can handle short bursts of anaerobic work, it’s not an efficient long-term strategy for endurance development.

2. Recovery Demands and Fatigue – High-intensity sessions place significant stress on your muscles and central nervous system, requiring longer recovery times. If done too frequently, they can lead to excessive fatigue and overuse injuries, ultimately stalling progress.

3. Limited Oxygen Utilization Training – Training at lower intensities allows your body to maximize oxygen delivery and utilization, leading to improvements in aerobic capacity (VO2 max), capillary density, and mitochondrial function. These adaptations are essential for sustained endurance.

4. Interference with Adaptations – High-intensity workouts primarily target fast-twitch muscle fibers, while aerobic base training focuses on slow-twitch fibers, which are more efficient at using oxygen for fuel. Overemphasizing high-intensity work too soon can reduce the effectiveness of these adaptations.

The Right Approach: Base Building First

For the first 8-12 weeks of a structured training program, focusing on low to moderate-intensity conditioning is crucial. This means training in specific heart rate zones (usually 60-75% of max heart rate) to optimize oxygen utilization. The goal is to improve endurance while keeping fatigue and injury risk low.

Once a strong aerobic foundation is built, higher-intensity sessions can be strategically incorporated to enhance performance without compromising recovery or long-term progress.

Key Takeaways

• Building an aerobic base improves endurance, recovery, and efficiency.

• High-intensity training too early can lead to fatigue, increased injury risk, and limited aerobic gains.

• A structured plan prioritizing aerobic development first leads to better long-term performance.

If you’re serious about improving your cardiovascular fitness, whether for general health or a specific goal like passing a physical test, patience and consistency with aerobic base training will set you up for success.

Want help with your training plan? Reach out, and let’s build a foundation for your success!

Why You Should Rethink How You Row: The Truth About Shoulder Blade Cues

You’ve probably heard it before:
"Pull your shoulder blades together.”
It’s a cue that’s been passed around gyms and group classes for years.

But here’s the truth: overemphasizing scapular retraction during pulling exercises — like rows and pulldowns — can limit shoulder health, breathing mechanics, and strength development.

If you care about moving better, not just lifting more, it's time to rethink how you row.

1. Over-Retraction Limits Ribcage Expansion

When you cue scapular retraction too forcefully during a row or pulldown, you compress your upper back and limit ribcage movement. This restricts natural thoracic mobility and can impact your ability to breathe and move efficiently under load.

👉 See more on mobility training

2. It Disrupts Scapulohumeral Rhythm

The scapula and humerus are designed to move together in a fluid, coordinated rhythm. Forcing the shoulder blades into retraction first interrupts that sequence. This increases joint stress and decreases the efficiency of your movement — especially in horizontal pulling patterns.

3. You Miss Out on Serratus Activation and Posterior Expansion

When you stop at scapular retraction, you lose out on the benefits of a full reach — which promotes serratus anterior engagement and helps open up the back of the ribcage. This reach improves shoulder function and breathing capacity, particularly for clients struggling with postural restrictions or breathing mechanics.

4. It Reinforces Compensatory Movement Patterns

Cues like "pinch your shoulder blades" often drive people into extension-based strategies — excessive lumbar arching, rib flaring, and overuse of the lats and lower back.

Instead, focus on staying stacked: ribs over pelvis, neutral spine, and movement that flows from a stable foundation.

👉 Learn more about injury prevention strategies

What Proper Row and Pulldown Mechanics Look Like

• Elbow leads the movement — not the scapula

• Scapula glides naturally with the arm

• Reach at the start and end for full range

• Spine stays neutral, not overextended

• Breathing stays consistent throughout the set

Better Cues to Use Instead

• “Elbow to back pocket.”

• “Let the shoulder blade follow the arm.”

• “Reach at the end — don’t stop at the shoulder blade.”

• “Stack your ribs over your hips.”

Want to train smarter?

If you’re tired of outdated cues and want coaching that prioritizes biomechanics, breathing, and real-world strength — we can help.

👉 Explore our Personal Training or Hybrid Coaching Programs

Let’s build strength that lasts.
Contact Us to get started.

Stop Balancing on a BOSU Ball: What the Research Actually Says About Unstable Surface Training

Let’s get one thing straight: balancing on a BOSU ball is not a badge of athleticism. Yet, I constantly see people in the gym doing squats or biceps curls on unstable surfaces thinking they're improving ankle strength, core function, or stability.

It’s a well-intentioned but misguided strategy. So, what does the research actually say about unstable surface training?

What Is Unstable Surface Training (UST) Really Training?

Unstable surface training—using tools like BOSU balls, wobble boards, or foam pads—adds instability to exercises, forcing the body to work harder to stay balanced. This does a few things:

• Increases neuromuscular coordination demands

• Engages the vestibular system and visual feedback

• Activates postural muscles through reflexive adjustments

• Requires greater core and small muscle engagement

Sounds like a win, right?

Not so fast.

The Ankle Stability Myth

Ankle sprains make up about one-third of all sports injuries, and the recurrence rate is shockingly high—up to 70%. A lot of this is due to poor proprioception—the body’s ability to sense joint position and movement.

So people assume that training on unstable surfaces improves proprioception and ankle stability.

But here's the problem: it doesn’t.

One study looked directly at proprioceptive training and found that exercises performed on unstable surfaces did not effectively improve proprioception or joint position sense. In other words, wobbling doesn’t equal proprioceptive adaptation (Wright & Arnold, 2012).

Strength Loss on Unstable Surfaces

Not only are you not improving ankle function—you might be compromising your strength, too.

A 2021 study found that grip strength and overall power output were significantly reduced when resistance exercises were performed on unstable surfaces (Zemková et al., 2021). That’s because your body’s focused on not falling over rather than producing force.

Another systematic review echoed this, concluding that unstable surface strength training has limited transfer to strength and power in stable, real-world conditions (Behm et al., 2015).

Translation: You’re getting worse at lifting and still not preventing that ankle sprain.

So What Should You Do for Ankle Stability?

There’s solid evidence that certain proprioceptive and strength training strategies actually reduce ankle sprain recurrence:

Controlled Strength Training

• Calf raises (bent and straight knee)

• Tibialis raises, toe walks

• Split stance and single-leg exercises with tempo

Sensory-Motor Work

• Eyes-closed balance drills on a firm surface

• Controlled single-leg deceleration (hop and stick)

• Multidirectional landing mechanics

Reactive & Perturbation Training

• External taps or light band perturbations while holding position

• Partner drills mimicking sport-specific movement

These strategies are rooted in actual performance and rehabilitation research (Schiftan et al., 2015), and more importantly—they help you move better, get stronger, and build confidence after injury.

Final Thoughts

Unstable surface training isn’t evil—it has its time and place, especially in rehab or return-to-play. But for most people chasing strength, resilience, or better ankle stability, it’s a poor substitute for well-designed, progressive training.

So unless your goal is to join Cirque du Soleil, maybe leave the BOSU ball alone.

Train smart. Get strong. Train. Play. Repeat.

References

Behm, D. G., Muehlbauer, T., Kibele, A., & Granacher, U. (2015). Effects of strength training using unstable surfaces on strength, power and balance performance across the lifespan: A systematic review and meta-analysis. Sports Medicine, 45(12), 1645–1669. https://doi.org/10.1007/s40279-015-0384-x

Behm, D. G., & Colado, J. C. (2012). Instability resistance training for health and performance. Strength and Conditioning Journal, 34(3), 33–48. https://doi.org/10.1519/SSC.0b013e31824f2552

Schiftan, G. S., Ross, L. A., & Hahne, A. J. (2015). Proprioceptive training for the prevention of ankle sprains: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 18(3), 238–244. https://doi.org/10.1016/j.jsams.2014.04.007

Wright, C. J., & Arnold, B. L. (2012). Fatigue and muscular performance during dynamic activities: A comparison of stable and unstable conditions. Journal of Athletic Training, 47(4), 407–416. https://doi.org/10.4085/1062-6050-47.4.16

Zemková, E., Jeleň, M., Čepková, A., & Uvaček, M. (2021). There is no cross effect of unstable resistance training on power produced during stable conditions. Applied Sciences, 11(8), 3401. https://doi.org/10.3390/app11083401