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!
Showing posts with label Los Angeles athlete. Show all posts
Showing posts with label Los Angeles athlete. Show all posts
Wednesday, February 18, 2009
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.
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
Sunday, February 8, 2009
(Sporting) Life Begins at 30
(Sporting) Life Begins at 30
While most sports have traditionally been the domain of young people, more adult athletes than ever are participating in sports. Master athletes are even being discussed as a “model of aging”. With serious societal issues of obesity and inactivity facing the world, the master athlete illustrates aging well is possible. Master athletes compete in running, cycling, weightlifting, softball, triathlon and many other sports.
Studies show master athletes can increase strength, better maintain muscle mass, decrease body fat, increase brain volume, and improve emotional health.
Both resistance training and endurance training have been shown to improve physical function in master athletes. Endurance athletes have been shown to benefit from resistance training by improved movement economy.
Master athletes should utilize a periodized training program just as younger athletes would. Periodized training may actually be more important for master athletes as physiological factors associated with aging can be lessened if proper programming is utilized. Strength and power should be programmed for the master athlete in order to maintain maximum performance.
While most sports have traditionally been the domain of young people, more adult athletes than ever are participating in sports. Master athletes are even being discussed as a “model of aging”. With serious societal issues of obesity and inactivity facing the world, the master athlete illustrates aging well is possible. Master athletes compete in running, cycling, weightlifting, softball, triathlon and many other sports.
Studies show master athletes can increase strength, better maintain muscle mass, decrease body fat, increase brain volume, and improve emotional health.
Both resistance training and endurance training have been shown to improve physical function in master athletes. Endurance athletes have been shown to benefit from resistance training by improved movement economy.
Master athletes should utilize a periodized training program just as younger athletes would. Periodized training may actually be more important for master athletes as physiological factors associated with aging can be lessened if proper programming is utilized. Strength and power should be programmed for the master athlete in order to maintain maximum performance.
Thursday, November 20, 2008
#8-The Push Up
This exercise staple has been around for many years. Suprisingly, very few people do it correctly.
Here are some tips for a real "perfect pushup".
1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.
2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.
3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.
4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.
5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.
6. Like all resistance exercise, form is always first priority for the pushup.
7. Your body should be warmed up before you begin the pushup.
Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.
It can help build strength endurance and lay the foundation for later weight training.
Here are some tips for a real "perfect pushup".
1. Do not let your hips sag. I see this pushup mistake more than any other. You should tighten your abs as you begin the pushup and keep your hips in line with your shoulders. The pushup is actually an ab exercise if you maintain proper alignment.
2. Keep your elbows near your body as you lower your body toward the ground. Do not let your elbows flare out at a 90 degree angle.
3. Never "lead with the head". This is another extremely common pushup form mistake. Keep your head in line with your torso as you lower your body toward the ground.
4. Lower yourself about six inches from the floor before you begin your ascent back to the starting position.
5. If you cannot do a full pushup initially, start on your knees. However, most people should transition to a full pushup after a relatively short time.
6. Like all resistance exercise, form is always first priority for the pushup.
7. Your body should be warmed up before you begin the pushup.
Benefits of the pushup include no equipment needed, and strengthening of the shoulders, chest, triceps and abs.
It can help build strength endurance and lay the foundation for later weight training.
Thursday, November 13, 2008
# 9: Step-ups
Number Nine on my Top Ten Exercise List: Step-ups
Step ups should be a staple of any serious resistance training routine.
Step ups:
Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;
Improve neuromuscular coordination;
Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;
Can be adjusted for strength levels by changing the height of the step;
Are great for the crucial glute, quad and hamstring muscle groups.
A few tips for the step up:
1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.
Step ups should be a staple of any serious resistance training routine.
Step ups:
Train legs individually which can reduce strength discrepancies and therefore reduce injury risk and improve performance;
Improve neuromuscular coordination;
Have positive knee health implications due to the muscular and connective tissue strengthening and hypertrophy produced by the exercise;
Can be adjusted for strength levels by changing the height of the step;
Are great for the crucial glute, quad and hamstring muscle groups.
A few tips for the step up:
1. Use the leg on the step to produce the necessary force. Do not cheat by pushing off the back leg;
2. Keep the chest up to maintain postural alignment;
3. Start with a weight that allows you to maintain proper form.
Saturday, October 11, 2008
Toledo Beat Michigan Today
Anyone who knows me knows I love college football.
Today, Toledo beat Michigan. At Michigan.
I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.
The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.
That is my message today: If you are trying to reach an athletic goal, take three steps:
1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.
If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.
Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.
Today, Toledo beat Michigan. At Michigan.
I guess someone forgot to tell Toledo they did not have a chance vs. the Wolverines.
The Toledo coach had his players completely focused and had them execute on the next play. Don't worry about the game's outcome-just execute the next play was likely the message from the coach.
That is my message today: If you are trying to reach an athletic goal, take three steps:
1. Set the goal
2. Get advice on how to reach the goal from someone experienced and knowledgable;
3. Execute the next play.
If you follow these three steps, do not be surprised when you reach your goal even if it is a huge one.
Just like no one told Toledo they could not beat Michigan, do not let anyone tell you you cannot reach your goal.
Tuesday, September 30, 2008
Uncertainty, Stress and Exercise
I do not proclaim to be any Wall Street whiz. But you do not have to be Warren Buffett to know these are uncertain times in many respects. I recommend you increase, not decrease, your commitment to physical activity at this time.
Personally, I have used exercise as therapy many times in my life. One time in particular was much more serious than any financial uncertainty. When my Dad passed away a year and a half ago, I hit the gym more than ever. For me, it did not make anything go away but it did make me feel better, allowed some time to pass and gave me some perspective on the situation.
As I look back through my life, I have felt the most stress when my physical activity was lowest. Tons of research also supports the emotional health/exercise connection.
If you have business or personal stress, don't wring your hands. Do something about it. Hit the gym, track, or field for a good workout.
Personally, I have used exercise as therapy many times in my life. One time in particular was much more serious than any financial uncertainty. When my Dad passed away a year and a half ago, I hit the gym more than ever. For me, it did not make anything go away but it did make me feel better, allowed some time to pass and gave me some perspective on the situation.
As I look back through my life, I have felt the most stress when my physical activity was lowest. Tons of research also supports the emotional health/exercise connection.
If you have business or personal stress, don't wring your hands. Do something about it. Hit the gym, track, or field for a good workout.
Monday, September 29, 2008
Do Not Kid Yourself
If you want to lose body fat, you have a couple of choices:
1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.
To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.
By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.
The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.
I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.
1. Train for a marathon and plan on training for marathons the remainder of your life;
2. Change your eating.
To me, #2 is a much quicker success path. There are problems with using endurance activity as your primary weight control method-injuries ruin everything, busy work and/or family demands ruin everything, lessening response over time, negative endocrine implications for extended distance activity, and overuse problems.
By changing your eating for the better, all these variables are eliminated. If you control your food intake, you do not have to worry about the issues with distance activity.
The only real variable with controlling food intake is preparation time. Give yourself one time per week on Sunday to prepare lean protein, vegetables, and other good foods. Keep it in the refrigerator for eating throughout the week. If you eat 80% of your meals this way, you will lose body fat even if your exercise routine is not perfect.
I show you exactly how to do this in my book, Never Get Old, at www.jeffblairfitness.com.
Friday, September 26, 2008
Eat Something "Bad" This Weekend
From my experience, many people eat better during the work week than on the weekend. Why? I don't know.
Maybe it is the structure of the work week, more weekend temptation (parties, etc), or maybe people just like to "let loose" on the weekend.
If your weekend eating is not so great, try this: give yourself one (and only one) "cheat meal" on the weekend. You have to be strict with the one "cheat meal" (cannot be 1.5 or 2 or 3) rule, or this will not work.
If you allow yourself one cheat meal, you will not feel deprived and your other meals will more than offset your one "cheat meal." You can still progress in body fat loss while being "realistic".
Try it and tell me how it goes.
Have a great weekend
Maybe it is the structure of the work week, more weekend temptation (parties, etc), or maybe people just like to "let loose" on the weekend.
If your weekend eating is not so great, try this: give yourself one (and only one) "cheat meal" on the weekend. You have to be strict with the one "cheat meal" (cannot be 1.5 or 2 or 3) rule, or this will not work.
If you allow yourself one cheat meal, you will not feel deprived and your other meals will more than offset your one "cheat meal." You can still progress in body fat loss while being "realistic".
Try it and tell me how it goes.
Have a great weekend
Monday, September 22, 2008
Consistency is Key
Whatever your goal, being consistent is going to be one of the most important factors in achieving it.
Too many people work hard for a week, drop off for a week (or two), then come back in week 4.
I constantly harp on doing something, anything, every day toward your goal. Over time, the little things really add up.
If you have set your goal for the remainder of the year, work at it daily. You can even place a reminder on the refrigerator or your bedroom mirror reminding you to take action every day.
As you develop the consistency habit, the necessary action will become easier.
One of my goals is "Never Get Old" was to help people establish lifetime habits. Pick one up today and start establishing habits now.
Jeff
Too many people work hard for a week, drop off for a week (or two), then come back in week 4.
I constantly harp on doing something, anything, every day toward your goal. Over time, the little things really add up.
If you have set your goal for the remainder of the year, work at it daily. You can even place a reminder on the refrigerator or your bedroom mirror reminding you to take action every day.
As you develop the consistency habit, the necessary action will become easier.
One of my goals is "Never Get Old" was to help people establish lifetime habits. Pick one up today and start establishing habits now.
Jeff
Saturday, September 20, 2008
Doing Simple Things Well in Los Angeles!
Ever get puzzled by what is the latest/greatest routine? Ever feel exercise "paralysis by analysis"?
I think many people training for sport overly complicate things. They want the absolute, latest/greatest, newest, hippest, whatever-est, training program. I do not think that is usually needed.
Successful sport training is usually not about doing the craziest new routine. Simple things often work best. Funny, this seems to be true in most fields.
That is where I come in. Since I stay on top of the best information, I know what the simple (but important) things are. Through my academic and gym experience, I know the most effective programs. Success simply requires following that simple plan.
Keep It Simple. But do it well.
Jeff
I think many people training for sport overly complicate things. They want the absolute, latest/greatest, newest, hippest, whatever-est, training program. I do not think that is usually needed.
Successful sport training is usually not about doing the craziest new routine. Simple things often work best. Funny, this seems to be true in most fields.
That is where I come in. Since I stay on top of the best information, I know what the simple (but important) things are. Through my academic and gym experience, I know the most effective programs. Success simply requires following that simple plan.
Keep It Simple. But do it well.
Jeff
Recovery is UNDERRATED!
I have been blogging about recovery a lot lately. I think it is definitely the most underrated aspect of training's Big Three (Training, Nutrition, and Recovery).
I got a GREAT night's sleep last night and feel like a million dollars today. When I hit the gym, I will have more energy than if I was sleep-deprived.
Recovery must be seriously emphasized if you want to train better and feel better. And that is really what we all want, right?
Jeff
I got a GREAT night's sleep last night and feel like a million dollars today. When I hit the gym, I will have more energy than if I was sleep-deprived.
Recovery must be seriously emphasized if you want to train better and feel better. And that is really what we all want, right?
Jeff
Friday, September 19, 2008
Just Say No to Auntie Annie!
Nearly everyone I have ever worked with (especially busy business people) has struggled with maintaining fitness while traveling.
Since I am in Connecticut today at a fitness business conference, this topic is on my mind.
Here are three tips that will help you travel and maintain your fitness level:
1. Eat before you get on the plane
As I walked through the airport, I saw Auntie Annie's pretzels, McWhopper (or whatever it is called), an ice cream store, and many others. No Whole Foods, though.
If you eat before you go to the airport, you can avoid the Nutritional Apocalypse that is the airport.
2. Take a sack lunch on the plane
If you are going to be in the plane for a while, take a sack lunch. You can take a sandwich and some fruit.
3. Drink plenty of water
When you travel, you can dehydrate easily. The elevation and cabin pressure requires you drink even more water than normal
If you drink a little more water while traveling, you will be less likely to make bad choices and you will feel better during your trip.
Now, off to the buffet (ha-ha...just kidding).
Check out more great tips in Never Get Old at jeffblairfitness.com
Since I am in Connecticut today at a fitness business conference, this topic is on my mind.
Here are three tips that will help you travel and maintain your fitness level:
1. Eat before you get on the plane
As I walked through the airport, I saw Auntie Annie's pretzels, McWhopper (or whatever it is called), an ice cream store, and many others. No Whole Foods, though.
If you eat before you go to the airport, you can avoid the Nutritional Apocalypse that is the airport.
2. Take a sack lunch on the plane
If you are going to be in the plane for a while, take a sack lunch. You can take a sandwich and some fruit.
3. Drink plenty of water
When you travel, you can dehydrate easily. The elevation and cabin pressure requires you drink even more water than normal
If you drink a little more water while traveling, you will be less likely to make bad choices and you will feel better during your trip.
Now, off to the buffet (ha-ha...just kidding).
Check out more great tips in Never Get Old at jeffblairfitness.com
Thursday, September 18, 2008
More Education!
I am off today for a two-day conference in Connecticut.
Taking time off work to attend conferences is a little incovenient and, frankly, expensive.
But I am committed to learning the latest information to better serve my clients and help improve their performance.
To me, continuing education is part of what separates a professional from someone just having a job in my industry.
I will be back with lots of great, new information.
Until then, train hard and have fun while you do it!
Jeff
Taking time off work to attend conferences is a little incovenient and, frankly, expensive.
But I am committed to learning the latest information to better serve my clients and help improve their performance.
To me, continuing education is part of what separates a professional from someone just having a job in my industry.
I will be back with lots of great, new information.
Until then, train hard and have fun while you do it!
Jeff
Sunday, September 14, 2008
Is Your Lap Top Hurting Your Posture?
I am writing this posting from my lap top. I have a very large dictionary under my lap top so the screen is nearly eye-level. I do not have to bend forward to type or read my screen.
If you spend lots of time on your computer, elevate your keyboard so you do not have to hunch over as you work. Over time, this hunched-over position can actually hurt your posture.
Bad posture can lead to physical pain (neck, back, and shoulder among others) and actually hurt athletic performance. Almost all great athletes have very strong posture. Arranging your daily life in ways that improve your posture can make a real difference in your performance and your life!
Jeff
If you spend lots of time on your computer, elevate your keyboard so you do not have to hunch over as you work. Over time, this hunched-over position can actually hurt your posture.
Bad posture can lead to physical pain (neck, back, and shoulder among others) and actually hurt athletic performance. Almost all great athletes have very strong posture. Arranging your daily life in ways that improve your posture can make a real difference in your performance and your life!
Jeff
Friday, September 12, 2008
Recovery Training
Recovery Training
If you work hard in the weight room, you should know your body needs recovery time. But what if you like to exercise every day? The answer is the recovery workout.
In-between hard training days, walk for an hour, take a yoga class, or ride your bike. These activities allow you to exercise but do not impede your recovery.
Hard days every day=going backwards.
Hard day/recovery day/hard day=progress
Here is a nice little week:
Monday-Hard lower body day
Tuesday-1 hour walk
Wednesday-Hard upper body day
Thursday-Yoga class
Friday-Hard lower body day
Saturday-Complete rest
Sunday-Hard Upper body day
This gives you a great 4 workout week and two recovery workouts. If you are stalled in your training, program recovery workouts and look for great results!
If you work hard in the weight room, you should know your body needs recovery time. But what if you like to exercise every day? The answer is the recovery workout.
In-between hard training days, walk for an hour, take a yoga class, or ride your bike. These activities allow you to exercise but do not impede your recovery.
Hard days every day=going backwards.
Hard day/recovery day/hard day=progress
Here is a nice little week:
Monday-Hard lower body day
Tuesday-1 hour walk
Wednesday-Hard upper body day
Thursday-Yoga class
Friday-Hard lower body day
Saturday-Complete rest
Sunday-Hard Upper body day
This gives you a great 4 workout week and two recovery workouts. If you are stalled in your training, program recovery workouts and look for great results!
Monday, September 8, 2008
Finish 2008 Strong!
Guess what? It is September already.
Take a few minutes today and set a goal.
Pick one physical goal you want to achieve by the end of 2008.
Maybe lose 10 pounds.
Maybe increase your vertical jump by 1".
Maybe train in the gym an average of four days per week.
Now put it on paper. Place it where you can see it every day.
Goals put to paper are more likely to be accomplished.
3 Steps:
Write down your goal with a deadline.
Look at it every day.
Then achieve it.
Your life will improve as a result.
Jeff
Take a few minutes today and set a goal.
Pick one physical goal you want to achieve by the end of 2008.
Maybe lose 10 pounds.
Maybe increase your vertical jump by 1".
Maybe train in the gym an average of four days per week.
Now put it on paper. Place it where you can see it every day.
Goals put to paper are more likely to be accomplished.
3 Steps:
Write down your goal with a deadline.
Look at it every day.
Then achieve it.
Your life will improve as a result.
Jeff
Tuesday, September 2, 2008
Feel Better for Pennies
If you generally feel "tight", try this quick tip to help loosen you up.
Balance yourself against a wall and stand on a tennis ball. Slowly move between the balls of your feet and your heel. After spending a couple of minutes on one foot, do the same thing on the other foot.
Do this in the morning for a few days and you may feel looser throughout your body (not just in your feet).
This exercise can be a good illustration of how tightness in one area of your body can impact other areas. Try it today and feel better now!
Balance yourself against a wall and stand on a tennis ball. Slowly move between the balls of your feet and your heel. After spending a couple of minutes on one foot, do the same thing on the other foot.
Do this in the morning for a few days and you may feel looser throughout your body (not just in your feet).
This exercise can be a good illustration of how tightness in one area of your body can impact other areas. Try it today and feel better now!
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