Rock Tape

Saturday, May 31, 2014


Scap Push ups 2×15
Side Plank 2×45″
Fire Hydrants 2×15

Warm up:

Run 200m
6 Pull ups
9 Push ups
12 Mountain Climbers 
15 Air Squats


 15 minutes to find 1RM Jerk

Notes: May be a push or split jerk.  Newer athletes may perform sets of 3 and focus on technique.

 Partner Conditioning:

 In teams of 2, 1 partner working at a time:

60 Pull ups
60 Burpees
60 Box jumps (24/20)
60 Kettlebell swings (70/53)
60 Box jumps
60 Burpees
60 Pull ups

-20 minute cap-

Cool Down:

Knees to Elbows
Arch Rocks
Pigeon Stretch x60″
Foam Roll Quads 1-2 min

After watching regionals this past weekend, many of you may have been wondering…what and why do so many of the competitors have black tape all over their bodies? That black tape is called Rock Tape, and it is awesome. Every time I compete, I am always first in line to get taped up. Why? Directly from the Rock Tape website: 

What is Rocktape?

RockTape is a special kind of tape known as kinesiology tape. First used by acupuncturists and chiropractors in Japan, today kinesiology tape is used by practitioners throughout the world to treat injuries and improve sports performance.

While the use of kinesiology is often associated with athletes such as Serena Williams, Kerri Walsh and Lance Armstrong, the reality is that RockTape is effective for the treatment of a wide variety of problems, not just sports injuries.

What is Rocktape used for?

• Achilles tendonitis
• Plantar fasciitis
• Jumpers knee (PFS)
• ACL/MCL issues
• Rotator cuff
• Groin and hamstring pulls
• Lower back issues
• Shin splints
• Tennis and golf elbow
• Pain associated with pregnancy
• Postural correction

Improving Sports Performance

While we can’t turn a 5 hour marathoner into a 3 hour runner, we do have methods to help you break the 3 hour barrier if you’re already close. When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow.

These are the two most critical aspects of increasing performance in almost any sport.

After using it this weekend, I could tell a significant difference in my performance with and without the tape on. When applied to my shoulders, I noticed improved muscle function, better posture, and decreased chronic shoulder aches and pain. So I decided to become and “Rock Doc” and start providing taping services at PCF for anyone interested. If you see me for PT services it will already be included, but if you would just like to get taped it will be just $5 per session. You can email me: or text me at 561-329-8500

Stay healthy my friends! 

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