Last night I did some all-body velocity following a long day in front of the computer. I love the power training!
1. 15 minutes dynamic warm-up;
2. 8 sets of 3 vertical jumps onto box;
3. 8 sets of 3 MedBall slams into the ground;
4. 8 sets of three speed bench presses @135 lbs;
5. 3 sets of 10 pull-ups (not a power exercise)
6. 10 minutes of static stretching with focus on hip adductors and calves.
Velocity training is fun and obviously functional if you are an athlete. I always get thoroughly warmed up and feel like a million dollars after the sessions!
Wednesday, February 18, 2009
Tuesday, February 17, 2009
Golf Training
With over 12 million regular American golfers, many are interested in golf performance. A recent study gave us some real insight into what physical traits actually separates the very good golfer from the mediocre golfer.
Very good golfers were found to have greater hip strength, torso strength, shoulder strength, shoulder flexibility, hip flexibility,torso flexibility, and balance than mediocre golfers.
This study shows what areas the strength and conditioning coach should focus on when working with golfers in the weight room. Both mobility and strength (as would be expected) were present in high-caliber golfers.
Sell, T.C., Y.-S. Tsai, J.M. Smoliga, J.B. Myers, and S.M. Lephart. Strength, flexibility, and balance characteristics of highly proficient golfers. J. Strength Cond. Res. 21(4):1166–1171. 2007.
Very good golfers were found to have greater hip strength, torso strength, shoulder strength, shoulder flexibility, hip flexibility,torso flexibility, and balance than mediocre golfers.
This study shows what areas the strength and conditioning coach should focus on when working with golfers in the weight room. Both mobility and strength (as would be expected) were present in high-caliber golfers.
Sell, T.C., Y.-S. Tsai, J.M. Smoliga, J.B. Myers, and S.M. Lephart. Strength, flexibility, and balance characteristics of highly proficient golfers. J. Strength Cond. Res. 21(4):1166–1171. 2007.
Sunday, February 15, 2009
Short Weight-Training Sessions Produce Big Gains for Runners
In distance running, training economy is considered one of the three most important physiological aspects along with VO2 Max and Lactate Threshhold.
Runners performed 4 sets of heavy ½ squats for 8 weeks while maintaining a serious running schedule. They weight-trained three times per week. Another group continued their regular running schedule but did not weight-train.
At the end of the eight week training period, the weight-training group improved running economy by five percent while not gaining any weight (we know runners do not want to gain weight). Weight-training runners also improved time to exhaustion by 21%. Non-weight lifting runners showed no improvement in either category.
Some important points:
· Runners spent minimal time in the weight room: They performed only one exercise (squat) and only 4 sets per session. Since runners usually do not like to spend excess time in the weight room, this study shows great bang for the buck from a very short workout-probably less than one half-hour per session.
· Runners performed half-squats rather than full squats. The half-squat is generally considered less stressful to the knee joint when squatting so it may be safer than a full squat-especially for inexperienced lifters.
· Since several previous studies have also shown a resistance training/improved running economy connection, this study holds even more weight.
STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF, Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1087–1092, 2008.
Runners performed 4 sets of heavy ½ squats for 8 weeks while maintaining a serious running schedule. They weight-trained three times per week. Another group continued their regular running schedule but did not weight-train.
At the end of the eight week training period, the weight-training group improved running economy by five percent while not gaining any weight (we know runners do not want to gain weight). Weight-training runners also improved time to exhaustion by 21%. Non-weight lifting runners showed no improvement in either category.
Some important points:
· Runners spent minimal time in the weight room: They performed only one exercise (squat) and only 4 sets per session. Since runners usually do not like to spend excess time in the weight room, this study shows great bang for the buck from a very short workout-probably less than one half-hour per session.
· Runners performed half-squats rather than full squats. The half-squat is generally considered less stressful to the knee joint when squatting so it may be safer than a full squat-especially for inexperienced lifters.
· Since several previous studies have also shown a resistance training/improved running economy connection, this study holds even more weight.
STKREN, K., J. HELGERUD, E. M. STKA, and J. HOFF, Maximal Strength Training Improves Running Economy in Distance Runners. Med. Sci. Sports Exerc., Vol. 40, No. 6, pp. 1087–1092, 2008.
Yesterday's Training Session-Upper Strength
10-15 minutes of dynamic upper-body warm-up with shoulder emphasis
Several barbell warm-up sets building up to:
5 sets of Barbell Bench Press-295 lbs. x 3 reps
3 sets of Barbell Bench Press-295 lbs. x 2 reps
Lots of rest between sets-3 or 4 minutes.
Several barbell warm-up sets building up to:
5 sets of Barbell Bench Press-295 lbs. x 3 reps
3 sets of Barbell Bench Press-295 lbs. x 2 reps
Lots of rest between sets-3 or 4 minutes.
Friday, February 13, 2009
A simple little abdominal bracing exercise
I was reading several articles today addressing abdominal bracing exercises.
As I was doing a little recovery walk tonight, I would brace my abs and hold them for five seconds while walking. I did this about every ten seconds.
I found this to be more challenging than I anticipated! It did not knock me over, but it made the little walk a little more interesting and became pretty fatiguing after a short time.
Next time you are out for a stroll, try this little technique for a quick little ab workout. I expect it will add a little challenge to your walk!
As I was doing a little recovery walk tonight, I would brace my abs and hold them for five seconds while walking. I did this about every ten seconds.
I found this to be more challenging than I anticipated! It did not knock me over, but it made the little walk a little more interesting and became pretty fatiguing after a short time.
Next time you are out for a stroll, try this little technique for a quick little ab workout. I expect it will add a little challenge to your walk!
2-12 Upper Power/Lower Strength Training Session
MOBILITY and WARM-UP
1. 10 minutes various dynamic mobility
LOWER STRENGTH
2.Work up to 365 lb parallel squats
6 sets of 2 rep. 365 lb. parallel squats
1 set of 1 rep. 385 lb. parallel squats
UPPER POWER
3. Shoulder-specific warm up
4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)
5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.
6. Speed seated rows-90 lbs. x 3 reps x 8 sets
ABS
7. Standing Rope Crunches (Abs) 4 sets of 8
1. 10 minutes various dynamic mobility
LOWER STRENGTH
2.Work up to 365 lb parallel squats
6 sets of 2 rep. 365 lb. parallel squats
1 set of 1 rep. 385 lb. parallel squats
UPPER POWER
3. Shoulder-specific warm up
4. 8 sets of 3 reps. 135 lb. speed bench (38% 1RM)
5. 15 lb. Overhead Med Ball Power-6 sets of 5 reps.
6. Speed seated rows-90 lbs. x 3 reps x 8 sets
ABS
7. Standing Rope Crunches (Abs) 4 sets of 8
Thursday, February 12, 2009
Progression and Proper Instruction Matter!
Dr. Stuart McGill is considered one of the top back experts in the world. Dr. McGill recently published a study illustrating the importance of instruction when performing spinal stabilization exercises.
Dr. McGill coins the bird-dog, curl-up, and side bridge moves the "Big 3" for spinal stabilization. Spinal stabilization exercises are used in many, but not all, cases of back pain.
One of the main thrusts of the article was small changes from an instructor can produce much higher muscle activation levels. Dr. McGill used mechanical tests to determine whether small changes in an exercise could change the amount of muscle activation, and his study showed the changes did this was the case.
As Dr. McGill noted, research studies do not generally account for differing levels of skill by the instructor. McGill also noted how the progressions changed the muscle activation levels of the Big 3.
For example, McGill discusses simple bird-dog progressions:
"The challenge according to the activity in various muscles appears to progress as follows: just arm elevation, just leg elevation, both arm and leg (full birddog), then the addition of a conscious abdominal brace, and finally a deliberate slight
abduction of the shoulder with further elevation (fig 11). This final maneuver elevates the left upper back extensors from 23% to 35% MVC."
McGill SM, Karpowicz A. Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Arch Phys Med Rehabil 2009;90:118-26.
Dr. McGill coins the bird-dog, curl-up, and side bridge moves the "Big 3" for spinal stabilization. Spinal stabilization exercises are used in many, but not all, cases of back pain.
One of the main thrusts of the article was small changes from an instructor can produce much higher muscle activation levels. Dr. McGill used mechanical tests to determine whether small changes in an exercise could change the amount of muscle activation, and his study showed the changes did this was the case.
As Dr. McGill noted, research studies do not generally account for differing levels of skill by the instructor. McGill also noted how the progressions changed the muscle activation levels of the Big 3.
For example, McGill discusses simple bird-dog progressions:
"The challenge according to the activity in various muscles appears to progress as follows: just arm elevation, just leg elevation, both arm and leg (full birddog), then the addition of a conscious abdominal brace, and finally a deliberate slight
abduction of the shoulder with further elevation (fig 11). This final maneuver elevates the left upper back extensors from 23% to 35% MVC."
McGill SM, Karpowicz A. Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Arch Phys Med Rehabil 2009;90:118-26.
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