ATS Agape Training Systems

What and When as well as How Hard. Part 2

2010-08-05T15:24:00.000-07:00

After the Hypertrophy/prep phase an athlete will move to the strength phase. The purpose of this phase is obvious, to increase the athletes strength. The phase duration is 6-8 weeks. The strength phase emphasizes workout intensity [increased -- % of 1RM] while volume is reduced. A typical strength phase begins with an unloading week. Athletes will reduce the total volume and intensity of there hypertrophy phase in order to enter the strength phase fresh. The strength phase should focus on movements such as squat, lunge, bench, rows and lat pulls as well as auxiliary lifts to balance the program. The conditioning continues in similar fashion, increased intensity and reduced volume.

The next phase in the strength/power phase. This is perhaps the most important phase as an athlete nears his/her season of competition. It will begin with an unload week and may last 6-8 weeks. If power movement have not been introduced prior then they are now (power clean, high pulls, snatch). Plyometrics or jump training is also introduced. The number of set may remain the same as strength phase but the number of repetitions [reps] will decrease as the intensity increases. Sport specific conditioning begins during the strength/power phase.

The final phase is the peak phase again intensity is increased and the volume in decreased. The conditioning for power athletes is short and log interval sprints, agility/change of direction emphasizing anaerobic training that included plyometrics.

Hiring a professional trainer will help you define your program and always see a MD prior to beginning or changing any exercise program.

What and When as well as How Hard (Part 1)

2010-07-30T07:08:00.000-07:00

Athletes ask me what should I do to get ready. Most of these athletes are training for power sports and that is a world I enjoy working in today. Simply put, power athletes are football, baseball, basketball players to name a few. They play for a short period of time. For example an average NFL play lasts 5.05 seconds. Think about a batter facing a pitcher, and putting a bat on a 90+ mile an hour fastball is quick to say the least. Last a basketball player drives hard to the basket and quickly elevates for a layup. These are all power moves in sport. Explosive movements with a short rest between plays, that's power!

So how does an athlete training for this type of season. A season that occurs for one part of the year. Lets look at a five period cycle. The term most commonly used to describe this concept is "periodization."

The concept of periodization is used to peak and athlete at the correct time and avoid overtraining. We'll start at the end of the prior season. Most likely and athlete is a little tired and has some minor pains that needs a some time to heal. Lets call this time the "active rest period." If the athlete is a college football player it will coincide with finals and winter break and may last six weeks. During this time the athlete may do some light weight lifting, swimming, play some basketball or other activity that is enjoyable to the athlete. Mostly its recreational unplanned/organized movement that gives the athlete a mental and physical break after a tough season.

The next phase is the hypertrophy/prep phase where and athlete will begin to prepare for the season by increasing the size of the muscle fibers. This period will last 6-8 weeks and and is used to prepare the athlete for more strenuous training that will follow. In addition an athlete will include 20-30 minutes of conditioning. Many groups use this time as team development using small teams and Olympic games concept.

We'll post part 2 soon.

How many sets do I need?

2010-07-26T09:03:00.000-07:00

If you are using resistance training as part of your fitness or performance training routine this may help you with the question; How many sets?

If you're training for general health then 1 set per exercise is adequate. I'll define general health as not working to achieve maximal strength gains. For example one set of lat pull downs, chest press, leg press, etc.

If you are working to reach maximal strength gains, then 1 to 3 sets of each exercise is recommended. Some studies indicate that when doing more than 3 sets per exercise a person will not receive any more benefit than a person doing 2 to 3 sets. However, everyone is different and you may find you will achieve more strength with more sets.

Additionally using a non-linear program may increase maximal strength more than a linear program. For example a linear program is 3 sets of 10 reps at 75% of 1RM done 3 to 4 days a week. A non-linear plan may look like this 3 sets of 2 repetitions [reps] at 90% of 1RM on Monday, 3 sets of 6 reps at 85% on Wednesday and 3 sets of 7 reps at 60% on Friday.

Be sure that you are aware of the volume you lift each day. The volume or total load [weight] lifted for 3 sets of 2 at 90% of 1RM on Monday when the 1RM is 100 is 3 x 2 x 90 = 540 total volume, on Wednesday, 3 x 6 x 85 = 1,530 and on Friday is 3 x 7 x 60 = 1,260 of total load or weight per exercise. So the heavy day is Wednesday. It's not on the day you lift 90% of 1RM as may people mistake, including some coaches.

Go hit the weights (but you may want to hire a coach to be safe)!

8% Really, 8%.

2010-05-13T15:29:00.000-07:00

A recent NASO survey of sport officials listed the most effective way to improve your officiating. There were six answer possible. I had to laugh when I read that only 8% stated "getting into better shape" as the way they will improve their game. That should be near the top not second from the bottom [Study your mechanics more @ 7%].

I'll bet most officials took that question as 'loss weight' to improve your game. If you ask me why I'd say that conditioning and specific training is not about weight loss. Its about being a better athlete as an official. Now why do I believe that it should be near the top. Because if your behind a play or out of position it may be because you aren't strong enough to get into position. Some officials have lost a step, but if you ask an official over 30 years-old when is the last time they did any strength or sprint training and I'll bet they'd say 'years ago.'

I've been told by a lot of officials that they don't do anything but cardio training [treadmill is the most common answer]. Many have told me that they believe 'weight training' will hurt their game. Say what? Officials are athletes, whether you agree or not, they're athletes. They are required to sprint and decelerate, change direction quickly just like an athlete. Here is my question, do athletes strength train, answer YES. So why do most officials look at sprint [speed], strength, plyometric and agility [change of direction] training as only 8% way to improve their game.

Here is what I tell officials when I speak at referee camps. First I get into muscle physiology and teach them about Type IIB fibers [those fibers that you use when you sprint]. Want to sprint then DO NOT think that a 3-mile jog at and 8-minute mile pace will get you ready to run with some 20 year-old kid when he's sprinting, it won't. Why not because you're not training the fibers that use use when your sprinting fast, you remember when you had to run for time in college or high school. No player on the team wanted the worst 40 yard or 60 yard time. I can't remember one kid thinking after they ran an average time that it was the best they could do. That kind of sprinting.

So if you don't sprint prior to the season don't expect to be ready to sprint with those kids who have been training all year. Second, want to sprint faster then you have to be stronger. That means the weight room and overloading your body to breakdown and then rebuild the muscle fibers stronger. Once you have a strength base you can move on to develop power. That means you start to add olympic type movements in the weight room [get some coaching before you blow up your back with any olympic lift], plyometrics [jump training] and change of direction that requires you to sprint, decelerate and change direction. If you train this way you'll be in better shape for the season and will avoid those injuries you get from not being ready the first time a kids makes a play and you need to see it [all of it]. Train hard.

If you were wondering here is the result for the NASO survey in April 2010

Which of the following is the most effective way to improve your officiating?
NASO members said:

29% Go to camps/clinics.
28% Review video of your games
17% Work more games.
11% Study the rules more.
8% Get in better shape.
7% Study your mechanics more.

Tour of Long Beach

2010-05-07T08:19:00.000-07:00

TOLB Charity Ride 03/17/2010 Route
Find more Bike Rides in Long Beach, California

Kansas Athletics to Host Midwest Sports Performance Conference May 7-8, 2010

2010-05-06T14:56:00.000-07:00

Kansas Athletics to Host Midwest Sports Performance Conference May 7-8, 2010

I couldn't help but post this link! Check out the speakers at one conference.

2010 Midwest Sports Performance Conference Presenters

William J. Kraemer, Ph.D., Ph.D., CSCS, FNSCA, FACSM

Andrew C. Fry, Ph.D., CSCS

Doug Edwards, ATC/L

Jeff Reinardy, MS, CSCS - 2009 NSCA Strength &

Mike Nitka, MS, CSCS, *D, FNSCA

Whitney Rodden, MS, CSCS, ATC, USAW, SCCC

G. Gregory Haff, Ph.D. C.S.C.S.*D, ASCC, FNSCA

Jay Hoffman, NSCA President

Avery D. Faigenbaum, Ed.D., CSCS, FACSM, FNSCA

Gary Winckler

Scott Greenawalt

Andrea Hudy, MS, CSCS, USAW-1

Brady Holt, MS, CSCS, USAW-SP

Lance Hooton

Jerry Martin, MA, CSCS*D

Molly McKinnon, MS, CSCS, USAW-1

Darric Honnold, MS, CSCS, USAW-1, PICP

Meg Stone

Michael H. Stone

Randy Bird, MS, RD, CSSD, CSCS

Murphy Grant

Patrick Moodie

Jimmy Price, CSCS, SPN, NASE, NSCA, ISSA

Dr. Doug Stull, MD

Dan Lorenz, MS, PT, ATC/L, CSCS

Phillip Vardiman

Strength Training for Cyclists

2010-05-04T07:37:00.000-07:00

I have heard many cyclists say that they only train on the bike. Some make improvements in speed, climbing or power while training only on a bike, some don't. Some of the improvements are so small that you wonder if were they really the result of being on the bike or training at all? Consider nutritional improvements, weight loss, better equipment or age as factors in training.

I don't know any cyclist that after hiring a nutritionist doesn't improve without any other changes. Losing some weight is simple regarding improved cycling, it's gravity. Name one cyclist that doesn't change equipment if he or she thinks it will improve their performance and age when you go from 20 years-old to 21 years-old expect an improvement. If for no other reason, your more experienced as a rider (let alone the normal strength gains of youth).

So let's consider ways to get stronger as a cyclist. The easy way is stop and starts. While riding, slow to almost a complete stop then jump on the start and sprint for a short distance or time. Do repeats of this drill for a short time. Over time gradually increase the distance of the sprints. Now here is a tip to remember. When you jump on the start pull your femur (upper leg bone) down from the glute (buttocks). The Gluteus maximus is a very large muscle and will generate a lot of power when you train it to do so. If you're sore the next day, congrats you overloaded the muscle (movement) and improvement are on the way.

Now how about off the bike. First I want my cyclists to think about developing strength and then power. When I say develop strength I don't mean endurance strength. You'll develop that riding the bike. If you want to develop endurance strength just ride another mile at an incline or at a higher intensity. That will accomplish the overload you need to develop endurance strength. I want to develop strength that will improve performance. A little tricky because some of you right now are worried about weight gain (and gravity). I am not thinking about building muscle hypertrophy (increased muscle size) I am focused on strength gains. The way we accomplish this is keep the reps at no more than 6 per set and ideally at 4 reps per set. That range will put us in a strength gain mode. I will also keep the sets at around 4 per exercise and the load at around 75-85% of 1-RM max for the lift.

The second area we want to develop is power. That explosiveness needed at the end of a race or while climbing. That's power, but you won't develop as much if you don't have a strength base. People argue this all the time. Lets look at to trucks trying to pull a yacht. Truck one is a Nissan pick-up with a 4-cylinder engine, great for light hauls and easy on fuel. But hook it up to the truck and it can't generate enough power to pull the yacht. Now truck two is a Dodge Ram with an 8-cylinder Hemi engine, big and strong. It's got a bigger engine! Naturally because the engine is bigger (stronger) it will generate more power and can pull the yacht. That's why you increase strength first because the stronger you are the more power you will most likely generate.

So how do you develop power off the bike. Number one, think speed of the bar or kettlebell when developing power. That being the case use a lighter load (less weight). We want to increase the speed of contraction, that's power. That doesn't mean we don't overload the movement, we will. However, we want proper technique through the range of movement [ROM] and for multi-joint movements technique is important. Again we limit our reps to 4-6 depending on percent of 1-RM and limit our sets to 4 per lift. We do not want to get to failure with any power lift. Your body will stop developing power and your technique will go out the window, thus injury. Let's recap the important points for power development. First start from a strength base, think less weight (speed of the movement), use proper technique and less is more we don't want to get to failure.

Here is the big hang-up for cyclists. You must, yes must reduce the time you spend on the bike and replace it with strength or power training. If you don't you'll eventually break down and over train or injure yourself. If you don't get off the bike the odds of serious power development is greatly reduced, you pick.

A little About Creatine

2010-04-28T15:05:00.000-07:00

Let's start with warnings. First if your younger than 18 years old, you most likely don't need creatine supplements! Got it, you don't need it. That's going to be my answer to you and your parents ask me. The only time you would supplement creatine is if your medical doctor (MD) prescribed it.

Creatine is synthesised in the body from Amino Acids (AA). It is transported in the blood for use in the muscles. In fact about 95% of the bodies creatine is stored in skeletal muscle. Creatine was discovered in the 1800's and in the 1970's the Soviet's found that oral supplements may improve power oriented athletic performance (sprints/Olympic weight lifting).

Now what does the research say. Patients with chronic heart failure may benefit from creatine supplements because it has shown that creatine may increase heart muscle strength. Just know that heart muscle [cardiac] is not the same as skeletal muscle.

Bone density has been shown to improve when creatine is combined with resistance training in the aging. Early studies state that creatine may improve cognition in populations such as vegetarians and the elderly. Numerous types of athletes have been studied as to the effects on athletic performance and some studies indicate that creatine may improve increasing time to fatigue but research is mixed and more study in needed regarding creatine supplementation.

YouTube - Corrective Strategies - Anatomy of the Turkish Get-up

2010-04-02T18:38:00.000-07:00

YouTube - Corrective Strategies - Anatomy of the Turkish Get-up

Great Training for any athlete.

YouTube - Core Training

2010-04-01T15:06:00.000-07:00

YouTube - Core Training

Simple "core" work.

The Biomechanics of Squat Depth (Part 2)

2010-03-17T15:00:00.000-07:00

Contrary to Klein’s hypothesis, ACL and PCL forces have been shown to diminish at higher degrees of knee flexion. Peak ACL forces occur between 15 – 30 degrees of flexion, decreasing significantly at 60 degrees and leveling off thereafter at higher flexion angles (7, 11, 16). PCL forces rise consistently with every flexion angle beyond 30 degrees of knee flexion, peaking at approximately 90 degrees, and declining significantly thereafter (10). Beyond 120 degrees, PCL forces are mini- mal (12).

The reduction in ACL and PCL forces associated with deep squatting is believed to be a result of an impingement between the posterior aspect of the upper tibia with the posterior femoral condyles as well as compression of various soft tissue structures including menisci, posterior capsule, muscle, fat, and skin (9). This helps to constrain the knee joint, significantly reducing anterior and posterior tibial translation and tibial rotation compared to lesser flexion angles. Hence, tolerance to
load is enhanced in the deepest portion of the squat with a protective effect conferred to ligamentous structures.

It can be argued that ligamentous injury risk during squatting is actually greatest in the parallel squat—the position where PCL forces are at their apex. However, the magnitude of maximal posterior shear during squat performance (approximately 2,700 N) is well below the strength capacity of a young, healthy person’s PCL, which is estimated to exceed 4,000 N (5). It should also be noted that regimented resistance training confers an adaptive response in connective tissue, increasing its strength capacity (1). A stronger ligament serves to improve tolerance to load, thus further reducing the prospect of injury.

The greatest risk for injury during deep squatting would theoretically be to the menisci and articular cartilage (5, 10). Tibio- femoral compressive forces have been shown to peak at 130 degrees of knee flexion where the menisci and articular cartilage bear significant amounts of stress (14). Deep squats may also increase susceptibility to patellofemoral degeneration given the high amount of patellofemoral stress that arises from contact of the underside of the patella with the articulating aspect of the femur during high flexion (6). However, there is little evidence to show a cause-effect relationship implicating an in- creased squat depth with injury to these structures in healthy subjects.

Squat depth has been shown to have a significant effect on muscular development at the hip and knee joints, particularly with respect to the gluteus maximus (GM). Caterisano, et al. demonstrated that while average muscle activity of the GM was not significantly different in both the partial squat (16.92 ± 8.78%) and parallel squat (28.00 ± 10.29%), it increased significantly during the full squat (35.47 ± 1.45%) (2). Similar results were shown for peak values, which displayed significantly greater activity during performance of the full squat as compared to lesser squat depths.

As opposed to the GM, squat depth has little effect on hamstrings involvement. Maximum hamstrings activity tends to oc- cur between 10 to 70 degrees of flexion, but the magnitude of variation in peak and mean torque is not significant between partial squats, parallel squats and full squats (4, 17, 19). This is consistent with the bi-articular structure of the muscle complex. Since the hamstrings function both as hip extensors and knee flexors, muscle length remains fairly constant throughout performance, providing a relatively even force output.

Muscular forces at the knee are largely produced by the quadriceps femoris, with muscle activity peaking at approximately 80 to 90 degrees of flexion and remaining relatively consistent thereafter (4, 19). This would seem to infer that squatting past 90 degrees is superfluous if the goal is to maximize the development of the quadriceps.

In conclusion, there is scant evidence to show that deep squats are contraindicated in those with healthy knee function. The decision as to how low to squat should therefore be based on an individual’s performance-oriented goals and considered in conjunction with any pathological issues that may be apparent. Those with PCL disorders should refrain from squatting below 50 to 60 degrees until the injury is fully healed. Disorders such as chondromalacia, osteoarthritis, and osteochondritis may also contraindicate the performance of deep squats. To optimize development of the gluteus maximus, squats should be carried out through their full range of motion. To target the quadriceps femoris, a squat depth of 90 degrees appears to be optimal.

Part 1 can be found @ http://www.agapefitness.com/articles_news.php

Re-print from the NSCA Hot Topic Series.

All information contained herein is copyright of the NSCA.
www.nsca-lift.org

Protein, Amino Acids, BCAA, Leucine

2010-03-16T13:39:00.000-07:00

Robert "Bob" Wolff from the University of Texas Medical Branch and
Metabolism Unit, Shriners Burns Hospital, in Galveston, TX has been doing research in how AA and exercise work.

Wolff took protein and studied the effect of it on protein anabolism (building) as well as slowing muscle degeneration (promoting recovery) during and after resistance exercise.

After learning that protein had a positive effect on protein muscle anabolism he broke protein down to essential amino acids (EAA) and then to Branch-chain amino acids (BCAA). All produced the same result. Wolff and his team took the BCAA and broke them down even more. They looked at the BCAA both singular and in combinations. The result is Leucine is the trigger. The EAA leucine is the key to promoting muscle anabolism and reducing muscle degeneration.

Since leucine is an essential amino acids we need to find it in our food. Luecine can be found in lean beef, soybeans, peanuts, chicken and of course egg yokes. Eat well.

Fatigue and Soccer Players

2010-02-22T16:16:00.000-08:00

The NSCA published a study in the J of Strength and Conditioning Research (2/2010) in which 23 female athletes were tested for factors of fatigue following competitive soccer matches. These athletes were elite level players in Denmark's top league. The athletes were tested regarding average heart rate, lactate and glucose levels in first and second halves (2 games).

The findings have led coaches and trainers to use a program that would improve blood glucose levels (a nutritional plan) and specific conditioning that repeats at a high intensity.

For more information read the article; Game-Induced Fatigue Patterns in Elite Female Soccer. http://journals.lww.com/nsca-jscr/pages/default.aspx

For a program that will benefit you or your team contact us at agapetraining@yahoo.com

Super Oatmeal

2010-02-03T09:44:00.000-08:00

I found this idea on "youtube" and tried it. The author is a US Olympic team nutritionist. Play with it and see what you come up with yourself.

1 cup Oatmeal (they used instant I cooked mine about 5 minutes)
1/4 Cup protein powder
2 Tbls Hersey Baking chocolate
1 Tbls ground golden flax seed
1/4 Cup berries (Blue, straw, black, you pick)
1/4 Cup raisins

I added 5 chopped raw almonds

Mix and eat

Referee Training for Basketball Part 4

2010-02-01T09:23:00.000-08:00

Many have asked the type of activities we do with officials getting ready for the season. First, it depends on when they begin to train for the season and the older we get the sooner we should start. We often tell officials that early season injuries are normally due to a lack of training. Your body is just not ready for the intensity of those 16-23 year old kids.

We begin our workouts with a warm-up about 10-12 minutes long. The key here is to get to the fibers that you use during the session. If your going to do some sprinting then your warm-up must get to the intensity that warms the type IIB muscle fibers. If you don't get to them you'll know it when you start to sprint. Warm-up should prepare your body to be able to "recall" the prepared muscle fibers.

We then go through a series of activities that include skipping rope. Skipping rope is a great conditioner. It get s your heart rate up and can be a high tempo trainer much like the speed of a basketball game.

Med Ball training is used to train the "core" as well as put the body through functional and coordinated movements. We call our "core" training pillar training. Many people name back and abdominal training "core training." We use the term pillar because it is symbolizes support, much like the pillars that hold up a house or bridge. Needless to say we spend time on this training due to its obvious importance.

We then move to resistance training. We use different movements and equipment. From body weight to kettle bells to dumbbells to resistance tubing. It's amazing the comment we get from officials by just changing movement, foot position or grip of the equipment.

The last step of our conditioning plan is the change of direction (COD), short or long sprint and/or plyometric work. This is intense work that we push to simulate the movements an official will go through during a game. For example beginning sprints in different start positions (teaching proper movement from each position).

Finally, we recover with warm-down, hydration, nutrition, elongating muscle, the rest of recovery is up to the official. Some use compression garment or an ice bath, but we do educate officials that the changes or adaptations occur during recovery.

The Tactical Athlete

2010-01-25T13:16:00.000-08:00

If you are a law enforcement officer, firefighter or military personnel your training requires a complete physical training program. You can't spend only time in the weight room or track, It beyond one dimensional. Many of the programs out there include different types of equipment and terrain, they should. If you wonder why it's the nature of the job.

The tactical athlete is required to be flexible, agile, strong, have a high level of aerobic fitness as well as control body fat, heart rate, body temperature and adrenaline rush (stress).

Not only are these important to the athletes health but it may be important to saving a life, including their own.

I believe that these athletes need to incorporate range of motion, strength, coordination and endurance in there exercises. These athletes need stable and unstable training surfaces. For example climbing a block wall is different compared to a rod iron fence. Kicking in sand or loose gravel is different compared to concrete. That in mind, we want these athletes to incorporate different implements on different surfaces. Having an athlete run in sand as he does a farmers carry for 20 yards then turn and run picking up bags of sand and throwing them over their back or carrying it to a specific place where they climb a 5-foot wall. Challenge, yes, tactical yes.

If you are a trainer and want to find the best training courses, simple. Ask your police, firefighter and military friends to tell you about a pursuit, rescue or physical aspect to an op. They will give you more ideas than you can use in a month. You may also ask them what was physically toughest part of story.

Effects of a Back Squat Training Program (16.5-17.5 year old males)

2010-01-18T14:52:00.000-08:00

A recent study was published in the J of Strength & Conditioning Research (NSCA 11/09) that looked at the effect of the back squat exercise among 22 junior lever soccer players. The study tested the effect of the squat on leg power,jump and sprint performances.

Over an eight week period the 11 players participated in two-a-week lifting sessions (11 tested but did not train using the squat). All of the athletes had trained for soccer at least four years and were injury free for the last two years. None of the athletes had any strength training experience.

The practical application indicates that the back squat exercise will improve jump and sprint performance in junior level soccer players. The study does recommend that with this age group the half squat be utilized.

For more information on this study go to www.nsca-lift.org

Referee Training for Basketball Part 3

2010-01-13T12:46:00.000-08:00

What to do in the off-season? The first thing you need to do is get some rest. Some officials work a lot of dates beginning in October and ending in late march or early April. That's a lot of sprinting, changing direction, multiple movements as well as intense mental focus and travel. You need some rest. I recommend at least 2 weeks of R and R. That doesn't mean be a couch potato it means active rest. Take a swim, play some golf, ride your bike or take your dog for a longer walk, but move. Don't do it to at a high intensity, relax (I know that's hard for some) and enjoy the activity. Allow your body to recover from the season.

Once you feel refreshed it time to start getting ready for next season. Every session or workout begins with general warm-up. A low intensity exercise that will raise body temp and heart rate (HR), followed by a specific warm-up. Specific movements that target the areas you will work that day. HR becomes important here as we want to reach the intensities we will during the work. That means if we are going to try to train those Type IIB fibers we need to add in some intense movements (90% max force) using those joints and muscle groups.

When we begin we want to be sure to include resistance training. In the beginning of strength training we need to be sure that we focus on the proper movement, repetition and work to rest ratio. That in mind, I begin training most officials with a focus on hypertrophy (increase size of muscle fibers). We focus on the movement and the tempo of that movement. The weight is not as important in the beginning. I want the tempo be be done with proper movement and technique. As we progress we begin to enter the strength phase and again focus on movement/technique, repetition and work to rest ratio.

Training officials is much like athletes with one exception, their age. The athletes are going to be about the same age in high school and college, but officials get older every year. Knowing this I begin plyometrics (plyos) with some 1 time a week. Although lower body plyos are primary I do believe that upper body plyos should be incorporated into off-season training. If for no other reason, they're fun to do and give feedback to the official.

Every official will change direction (COD) quickly in every game he/she works. Officials should begin this training in the off-season. It is not important to work on speed of COD at this time but deceleration technique is important. More injuries occur during deceleration than acceleration, thus, teaching proper deceleration techniques is important in the off-season.

The off-season is also the time to lose some weight if that is a problem. Fat is only burned in an aerobic state (with oxygen). That doesn't mean jogging, distance running, long distance cycling are the only ways to burn fat. Many have success using circuit training. Activities that incorporate strength training and other movements like skipping rope in a 30-45 minute session that includes short rest periods. However if you do one of these check out who's running it first and don't start too fast. Weight loss is more about lifestyle change than diet/exercise. If you want more information on weight loss check out www.agapefitness.blogspot.com.

Lastly, don't forget about recovery. Rest or recovery begins right after every session and it is where the chronic (long term) adaptations occur in our body. Active recovery begins with a cool down allowing your HR to come down (ex: walking). After your HR has come down stretch, use a "stick," or foam roll to elongate the muscles. Be sure to hydrate over the next 2 hours and get some carbohydrate and protein within 1 hour of finishing your workout. If you can take an ice bath or ice muscles do it. Compression garments are showing significant results when put on after a workout and if you can get a sport massage once or twice a month there are lots of benefits. Be sure the message therapist is licensed.

Referee Training for Basketball Part 2

2010-01-11T13:02:00.000-08:00

Now that you have identified what fibers and energy systems to train what do you do?

Here are a few ideas. There is no reason to spend jogging in the pre-season all it will do is recruit Type II fibers to join the Type I fibers. Not a good idea when you consider that you will be sprinting during every game you referee. The Type IIB fiber are the one most important for sprinting. Remember high intensity (90% muscle force), and short duration (< 10 seconds). You must train them to prepare them for the season. If you don't they won't be there when you have to sprint.

What to do about sprinting. Begin with short sprints 30-40 feet about half court. Think quick start and start from different standing positions. Think about from the lead to trail and you must see a last second shot or mark a three. Decelerate well when you do these sprints. Most injuries occur during deceleration, lower your hips and shorten strides gradually coming to a stop. Do not try to stop on a dime.

A heart rate (HR) monitor is a valuable tool for all activity but for these it is very important to use. Long sprints of 12-15 seconds. These are conditioning. Get your HR up to about 75-85% of your max HR. Increase the number of sprints and reduce the rest time between sprints as your conditioning improves based on HR.

Change of direction (COD) is very important for officials and these drills are a great conditioner as well. Combine quick movements including sprinting, back peddling, crossover run, kariocia and shuffling over short distances (about 30 feet max). Combine the movements together as well as changes of direction. Whatever you do one direction do the other direction. For example begin with a back peddle to a shuffle to a sprint incorporating quick changes of direction. Think accelerate-decelerate-COD and start again.

Lastly plyometrics or jump training will train your Type IIB fibers. Quick hops or jumps done with the intent of not staying on the floor for a long time are great exercises. You need to consider your size and age when doing these and contact a trainer for proper landing techniques before you begin. Don't do these more than 1-2 days a week depending on your bodies ability to recover.

Referee Training for Basketball

2010-01-08T09:57:00.000-08:00

First things first if you are reading this blog in January through March you're in the middle of conference/league schedule. It's a great time to relearn that anatomy/physiology stuff you've forgotten.

First there are three types of skeletal muscle fibers. These types of fibers work with our bodies energy systems (oxidative capacity). Type I or slow twitch fibers (contract slowly) works with the Oxidative system and is an aerobic process. It is resistant to fatigue, have a high capacity for aerobic energy supply but are limited in potential for rapid force development (20-35% of maximum power). These fibers become primary at greater than 3 minutes of work. Cyclists in the Tour de France or marathoners will have high amounts of Type I fibers.

Type II is broken into A and B fibers. Type IIA fibers work with Glycolysis or the breakdown of carbohydrates-either glycogen stored in muscle or glucose delivered in the blood to produce ATP. Glycolysis is termed as fast and slow glycolysis and declares itself by the process it delivers energy. The fast system will work at 75-90% of maximum power and lasts for approximately 11-30 seconds of work. Slow glycolysis has a typical time period of between 1-3 minutes of exercise duration and uses from 30-75% of maximum power. When I think about what athletes with have a high ratio of these IIA fibers I think about soccer, wrestling or 800M sprinters.

Finally Type IIB fibers are powerful using 90-100% of maximum power and fatigue quickly. High intensity work that has a duration of 1-10 seconds. The energy system is the phosphagen or ATP-CPr system. Sprinters, basketball players, power lifters and baseball players have high percentages of
Type IIB fibers. If you want to sprint on a fastbreak you must train these fibers!

If your not sure what your are training think about the intensity and duration of an activity when you train. That will help you to determine the fibers and energy system being used. Now think about all the movements and the intensity that you work at as you work a game. What kind of athlete are you?

Unstable v. Stable Surface

2009-10-19T17:22:00.000-07:00

Many trainers beleive that working on an unstable surface (balance pad, disc, Bosu) increase activation of the "core" muscles. But a recent study completed at Eastern Illinois University looked at that question. Using 12 trained men for the study. The subjects were asked to do deadlift, back squat, curl and overhead press on both stable and unstable surfaces. Two intensities were used as well, 50% of 1-RM and 75% of 1-RM. Using EMG techniques to determine the amount of activation of the rectus abdominis, transverse abdominis/internal oblique, external oblique and the erector spinae.

There was no difference between the 50% stable or unstable regardless of the lift. Resceachers did find significant difference in activation of the rectus abdominis and transverse abdominis/internal obliques when comparing the 75% stable to the 50% unstable results.

The study concluded that there is no benefit to training on an unstable surface when attempting to increase "core" muscle activation. So keep your feet on the floor.

More on this study go to the NSCA Performance Training Journal (Vol 8, Issue 5)

Recovery

2009-09-30T09:52:00.000-07:00

One of the most overlooked aspects of training is recovery. I believe it may be the most important aspect of all training. Consider that chronic adaptions occur at rest. Second, recovery is the time when your body refuels, flushes toxins and waste products as well as repairs damaged muscle. So take it seriously.

Here are some of the ways I encourage athletes to recover from a workout.

Warm down. Spend some time getting your heart rate back to the heart rate you started the workout. When I finish I walk or cycle until my HR is about 100 bpm. The key is to keep moving as you bring down your HR. I also begin to rehydrate at this time. So sip some water as you bring your body to rest.

Next stretch/stick. While your muscles are warm pratice some myofasial release using a "stick" or foam roller. I travel with a "stick" in my bag, they are easy to transport because they take up little room in my bag. Stretch each muscle group and spend a little more time an problem or tight areas. Your body won't work to it potential if you are tight. Flexibility will also help you avoid injury and be more competitive.

Eat and drink. There are a number of studies that list the recovery window for food at 15-60 minutes after a workout. The biggest reason for this is the muscles are full of blood and very accepting of protein and carbs. The protein will help repair the damaged muscle and the carbs will be stored for the next workout. If you think it has to be an extravagant post-workout drink it doesn't, try low-fat chocolate milk, that should do the trick. Getting water into your body is easy if you pay attention. The simple formula for re-hydrating is 16-20 ounces of water for every pound lost during a workout. If you don't know how much weight you have lost drink (over the next four hours) until your urine is pale yellow.

If you have access to an ice bath take one. Yes, and ice bath of 5-30 minutes will help reduce inflammation. If you don't have a tub to immerse your body use ice packs on muscles and joints. Think about a baseball pitcher after a game the first thing the trainer does is pack his arm/shoulder in ice.

Compression tights. These are great for increasing blood flow to the muscles. I use "Skins" they are a little pricy but I can tell the difference. I did find one study that showed evidence compression tights work for all athletes except that it did not have a significant effect on elite athletes. The authors indicated that professional or elite athletes my be so well trained and cared for that the tights didn't have the same effect they did on lessor athletes. Even so after some tough days I have slept in them and felt great in the morning.

Put your feet up. If you can elevate your feet above your heart. This will keep the blood from pooling in your legs and help flush waste products from your body.

Massage get regular massage from a MT. Not only does massage increase blood flow and reduce muscle soreness a good therapist will find a trouble spot before the become an injury. Best to get them after a tough workout (not before) because your body need some time to recover from the massage.

Get enough sleep. Your body need seven to nine hours of sleep to recover from a hard workout. Generally this is an area that we don't seem to complete. Many seem to get less sleep than we need but getting enough is a key to both physical and mental health. If you can't sleep at night try napping during the day.

Energy Requirements of a Strength/Power Athlete Part 3

2009-08-24T10:09:00.000-07:00

Fats are not a bad thing! In fact for strength/power athletes can allow about 30% of their total Kcal intake as fats. This would limit saturated fats to 10% of total Kcal ingested per day. Strength/power athletes need fats for many of the same reasons normal population does, they must maintain a positive energy balance, they need to maintain triglyceride stores and support hormone production. Fat as is essential in digestion an absorption of fat-soluble vitamins A, K, D and E.

High fat diets have been found to support higher circulating testosterone concentrations than low fat diets. This is important for muscle building both mass and strength. It also helps to combat the suppression of testosterone in athletes who overtrain.

Breaking downs fats in our diet focuses on mono- and polyunsaturated fats. About 10-15% of our total Kcal per day should be monounsaturated fats. Polyunsaturated fats should be 10-15% of total Kcal per day as well. These fats help to increase HDL cholesterol in the blood, lower total cholesterol and triglycerides. Omega-3 fatty acids (a polyunsaturated fat) also helps prevent inflammatory related diseases and cardiovascular disease. Omega-3 has also been linked to prevention of some cancers and bone loss during inactivity.

Good monounsaturated fats are nuts, avocados and olive, canola and peanut oils. Polyunsaturated choices include nuts, seeds, corn and safflower oils as well as soy. The best source of Omega-3 is cold-water fish such as salmon, tuna, and sardines. Omega-3 can also be found in walnuts and flaxseed.

Lastly, an athlete should avoid trans fat as much as possible. Trans fats are found in processed foods, cookies, crackers, chips, fried fast food and margarine just to name a few. The key is to read the list of ingredients for anything hydrogenated. If a food has a hydrogenated ingredient avoid it!

Energy Requirements of a Strength/Power Athlete: Part 2

2009-08-18T15:36:00.000-07:00

Like other nutrients we need to consider what type of carbohydrates (carbs) a strength/power athlete needs to consume. For example high vs. low glycemic index foods. The glycemic index (GI) ranks carbs based on the blood-glucose response after ingestion. Some nutritionists suggest that an athlete manipulate both high and low GI to enhance carbohydrate availability.

In most cases low GI carbs are the best choice prior to exercise or training. Foods such as vegetables, whole grains or fruit normally fit into this category. Carbs with a moderate to high GI are best post-workout as in recovery meal.

Strength/power athletes should ingest approximately 55-60% of carbohydrate in their total Kcal intake per day. The majority of these should be moderate to low GI rated carbs. The exception being post-training ingestion of carbs.

Energy Requirements of Strength/Power Athletes: Part 1

2009-08-18T07:22:00.000-07:00

Daily energy requirements are divided into three areas; Basal metabolic rate (BMR), activity and thermal effect of food. Of the three BMR uses the most, approximately 60-70% of the total calories used each day. BMR accounts for calories (Kcal) used for the function of the organs, tissues such as the heart, lungs, skin or brain as well as muscle mass. BMR is determined by age, gender, body size and composition. The daily activity accounts for walking, work related activity as well as training or exercise. The Thermal Effect of food is the energy the body uses to digest and absorb food.

There is no better place to start talking about nutrition and strength/power athletes than protein. Numerous studies indicate numerous findings regarding protein timing, quality, source, amino acid uptake, you name it there’s a study. The best information is still a strength/power athlete needs about 1.5-2 grams of protein per kilogram (2.2 pounds=1 Kilo) of weight per day. That works out to about 12-15% of the total Kcal intake per day.

The last word on protein is to include some form both pre- and post-workout for lean muscle mass gain.

Are You Training Too Many Different Target Areas?

2009-08-14T07:19:00.000-07:00

Just what are you trying to achieve with your training? Power, strength, endurance, there are many target areas athletes train to improve their performance. The problem with many is the try to do too much in one micro- or mesocycle. A microcycle lasts about one week of a four to six week mesocycle.

There is no reason to try to target more than two or three areas per cycle. Think about some of the areas people work to train, power, maximum strength, endurance strength, speed, aerobic capacity and sport skill just to name a few. However, when you ask some people what they are trying to accomplish their answer is often all over the place, unsure or frustrated and in need of some help.

The problem with training too much at one time is performance gains decrease if several targets are trained simultaneously. Elite athletes have found the most success when they train two areas per cycle. They will train different targets over a number of micro- or mesocycles. Elite athletes train approximately 70-80% of the targeted area during a specific cycle. Some athletes struggle to plan out a year. They may scrape a plan due to impatience, the latest fad or giving in to doing too much too soon. Professional trainers or coaches clearly understand how to work the areas of performance that need time during different cycles of the year (macrocycle). They understand periodization, how to deal with endurance versus power athletes and know the value of recovery. Consider most athletes train for a single competition season each year that gives a quality trainer a great deal of time to prepare an athlete to compete at their peak.

Lastly, an athlete may believe that he or she needs to play their sport year round to reach to improve performance. Consider elite athletes do not play year round. But they do train year round (including some rest/active rest time). If the only thing you train is sport skill the chance of you getting stronger or faster is lessened. The key is to become the best athlete as well as the best player. That means training like an athlete.

Strength Science: Are You Using the Pyramid System?

2009-08-10T16:15:00.000-07:00

Over the last fifty or so years the average number of set performed by elite weight lifters has been 32-45. Some it is as high as 50-52 sets. The change has occurred in the time or duration of each workout. In 1955-56 the total workout time was 2-2.5 hours, by 1963-64 workout took 3-3.5 hours. Since 1970 elite athletes divided the time into two sessions (some taking as long as six hours total workout time).

The biggest change has been in the study of chronic adaptations (or long term) and recovery time. Today an athlete will take as long as four to five minutes between sets on heavy days (some as long as 15 minutes). Why so long on heavy or intense days, recovery is the most important factor. The rest allows the body to recover ATP as well as reduce fatigue prior to the next set. This leaves the athlete "fresher" and able to produce greater adaptions.

Strength training studies show that the greatest adoptions occur when an athlete is not tired. Now we’re not talking about endurance strength we are talking about maximum strength. If you think about it why do sport coaches have a light practice the day before a game? Rest, recovery, bottom line is if the athlete is fatigued he or she will not perform to their maximum.

So here is a question. If fatigue is such a factor in performance why do coaches still us a pyramid-training model? That is a training philosophy that was used years ago. The philosophy used sets in ascending order (increasing weight) followed by a descending order of sets (lowering weight). Remember fatigue, well the ascending order led to premature fatigue while the descending portion was not effective since it was performed in a fatigued state. The fatigue led athletes to reduce the load they lifted leading to decreased performance as well as poor lifting technique. Elite lifters have not used this method since 1964.

Bottom line is strength training the best performance is when the athlete is fresh. Think less is more.

My kid is better than yours. No he's not, mine is!

2009-07-16T16:29:00.000-07:00

I write about this a lot because I see, hear about and get questions about it more than anything else regarding kids. Kids and overtraining. Parents in their rush to a scholarship or the next great fill in the blank are part of the problem. So are schools, coaches and the guy who calls me to ask about it his 11 year old is ready for the stuff they do at the major university.

First after over 20 years in college athletics I know MOST kids will not earn an athletic scholarship. Among those who compete in college that played in high school, fewer will get significant minutes, start and earn any honor (like they did in HS). Of those, even fewer will ever make a living in professional sport. Any sport. I was asked once by a high school sophomore "how does an average player make it in the NFL," my answer, "they don't." The kid looked at me and said "but I work hard."

Yes hard work, talent, skill, discipline, confidence, maturity and genetics all play a role in successful athletics. The higher the level of competition the fewer the pool of qualified participants. That's the key, qualified. The moral is, it's more important that your kid have fun than now than wonder if he will ever be as good as that other kid.

Now what about overtraining. Overtraining happens when an athletes does too much too soon. He or she doesn't get enough rest (due to multiple reasons) in order to recover from the training. Now lets look at that 11 year old. The kid may be involved in multiple sports or teams or both all at the same time. He or she my have family commitments, school and homework, social pressure (yes kids are different than they were 20 years ago). So if the key to improved performance is rest, when? Between practices of the same sport. Maybe the kid will improve if you let'em get some rest because Kids are also growing at this time this is happening. Oh yea. Michelle We grew 10 inches in 3 years (age 14-16) and no one could figure out why he golf was suffering. Well Duh!

So let your kid get some rest. He or she doesn't need to play that many games in that many leagues, blah, blah, blah. Kids are not miniature adults! If you start to notice your child performance dropping off (the thing parents get on their kid about the most), has chronic muscle soreness or joint pain, personality change or a lost desire to practice your kid is showing signs of overtraining. So get him or her some rest or all the money you spent on that great club coach just went down the tubes.

Strength Training

2009-06-04T09:55:00.000-07:00

There are many strength training systems and all fit a someones training schedule and goal. Circuit, single set, super set or compound set just to name a few systems.

Ultimately it all comes down to three factors for every athlete. First factor is your goal. Is it strength, hypertrophy, sport specific what ever the goal it is always the first factor. If you want to gain strength you're not going to spend a bunch of sets at 15 reps it will not help you achieve your goal (unless you're an untrained or novice athlete).

If you know what you want to accomplish then it comes down to how many days a week and the hours or minutes you have to get in your training. This is often the hard part. If you are recreational lifter it's not that big a deal. But if you are training for a specific event it is a factor. As an athlete you just can't miss sessions.

Many of the athletes I work with have jobs, kids, a spouse as well as other commitments. So often times we have 30 to 40 minutes to get in the work. If it's a power day we spend our time there, but on strength days I like to compound set everything (depending on time we have to work). Compound set allow muscle groups to get more recovery time between lifts while doing more total body work. For example I'll have the athlete for 4 different widths on the bench and compound it with bent over row using different grips and width on the bar. This allows us to work chest and back at different angles with less total recovery time. So we can do more work in less minutes.

For more information contact Dennis DiCamillo MS, CSCS*D, NSCA-CPT*D at 909-560-5230

Hey Golfers

2009-06-01T10:02:00.000-07:00

To be the best golfer you can be requires that you have a excellent pillar strength. Pillar strength is described as between the shoulders and hips. Some trainers call this "core" strength but I believe that the anatomical region is better described as pillar. After all a pillar will hold something upright, much like the human body.

Here is a way to test if you have the pillar strength necessary to stabilize your hips and spine as you swing a club.

Sit flat backed against the wall. Slide down the wall so that your knees are at a 90 degree angle. Keep your feet and knees together. Be sure that you back, shoulders and head are touching the wall (look froward).

Lift your right knee (and foot) to test for wobble (how well do you stabilize yourself). Do the same with the left knee and foot. Repeat 3-4 times consecutively. Does your low back loss contact with the wall? Do you wobble or lean from side to side? Do you need to lean forward in order to lift your knee of the ground.

Want more fitness for better golf contact Dennis DiCamillo MS, CSCS, NSCA-CPT at
909-560-5230

From NSCA

2009-04-12T07:48:00.000-07:00

A Randomized Controlled Trial of Hamstring Stretching: Comparison of Four Techniques

This study compared the efficacy of 4 different hamstring-stretching techniques. Flexibility can be achieved by a variety of stretching techniques, yet little research has been performed on the most effective method. The 2 basic types include active stretching, in which range of motion is increased through voluntary contraction, and passive stretching, in which range of motion is increased through external assistance. The 2 types of active stretching include neuromobilization and proprioceptive neuromuscular facilitation (PNF). This recent study aims to determine which type of stretching technique is most effective in improving hamstring length. One hundred subjects between the ages of 21 and 57 were enrolled in the study. Intrarater reliability of hamstring length measurement was performed using 10 subjects. All 100 subjects were included in a randomized controlled trial of 5 different groups comparing different hamstring-stretching techniques. Outcome measures, including hamstring length and perceived level of hamstring tightness, were recorded on all subjects initially, at 4 weeks, and at 8 weeks. After 4 weeks of stretching, there was a statistically significant improvement in hamstring length (p <>
Fasen, JM, O'Connor, AM, Schwartz, SL, Watson, JO, Plastaras, CT, Garvan, CW, Bulcao, C, Johnson, SC, and Akuthota, V. A randomized controlled trial of hamstring stretching: comparison of four techniques. J Strength Cond Res 23(2): 660-667, 2009.

The new "New thing."

2009-04-10T16:29:00.000-07:00

ß-Alanine Supplementation does not Improve Performance of Body Composition After 10-weeks of Supplementation and Resistance Training.

Carnosine is a di-peptide which is synthesized in muscle and central nervous system tissue from histidine and ß-alanine. ß-alanine supplementation and/or resistance training has recently been linked to increases in muscle carnosine concentrations. It has been postulated that increases in carnosine improved buffering capacity which corresponds to improvements in anaerobic and aerobic exercise performance. Very few studies have examined the effects of ß-alanine supplementation coupled with resistance training on muscle carnosine concentration and performance. Therefore the aim of the present study was to examine a 10-week resistance training program coupled with the consumption of 6.4 g/day of ß-alanine. Twenty six physical education students were randomly divided into a ß-alanine and a placebo supplementation group. All subjects resistance trained four days per week for 10 weeks and took 6.4 g ß-alanine or placebo per day. Biopsies, performance, and body composition were assessed prior to and after the 10 week intervention. There were no significant increases in whole body strength between the ß-alanine(+19.67%) and the placebo treatments (+17.46). Additionally, no differences in isokinetic strength were noted between the ß-alanine (+12.1%) and the placebo (+12.6%). When body composition and body mass were examined there were no differences between the two treatments. The ß-alanine supplemented group did express higher muscle carnosine concentrations after the 10 weeks of supplementation when compared to the placebo treatment. Based upon these results it was concluded that supplementing the diet and training with Beta Alanine doesn't result in an ergogenic effect as indicated by muscle markers of muscle strength and changes in body composition.

Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang, VH, Lam, TQ, Bui, TT, Smith, M, and Wise, JA. Amino Acids 34:547 – 554. 2008.

Weight Loss Products: Warning Expands

2009-04-05T07:53:00.000-07:00

FDA Warns About 72 Tainted Weight Loss Products By Miranda Hitti

March 20, 2009 -- The FDA today expanded its list of tainted weight loss products that consumers shouldn't buy or use.

In December the FDA warned about more than 25 weight loss products that contain undeclared, active pharmaceutical ingredients that may be risky.

Now, that warning list includes 72 illegal weight loss products that the FDA wants consumers to avoid. Those products contain any of the following undeclared active pharmaceutical ingredients:

fenproporex -- a controlled substance not approved for marketing in the U.S.
fluoxetine -- an antidepressant available by prescription only
bumetanide -- a potent diuretic available by prescription only
furosemide -- a potent diuretic available by prescription only
rimonabant -- a drug not approved for marketing in the U.S.
cetilistat -- an experimental obesity drug not approved for marketing in the U.S.
phenytoin -- an anti-seizure medication available by prescription only
phenolphthalein -- a solution used in chemical experiments and a suspected cancer-causing agent that is not approved for marketing in the U.S.

The health risks posed by these products can be very serious and include high blood pressure, seizures, tachycardia (rapid heartbeat), palpitations, heart attack, and stroke.

Sibutram, a controlled substance, was found in many of these products at levels much higher than the maximum daily dosage for Meridia, the only FDA-approved drug product containing sibutramine. These higher levels of sibutramine can increase the incidence and severity of these health risks.

Fenproporex, another controlled substance, can cause arrhythmia (abnormal heart rhythm) and possible sudden death.

For the FDA's full list of all 72 tainted weight loss products: www.agapefitness.com/articles_news.php

Is A Kcal a Kcal or is it Balance of the Macro Nutrients

2009-04-02T18:10:00.000-07:00

Everyday read a new study about nutrition and is either saying a Kcal is just that or is states that you should be high protein or low fat or something else. One study says that it's important to have a low calorie diet the next says not to worry about calories just limit your carbs or fats. Whatever!

If you say that a calorie is a calorie than what is keeping from ingesting nothing but fats. That's right, all of your calories are fats! If you take in 2400 Kcal a day why not take in all fats. Probably not really that healthy. OK, how about all protein. That's great until you want to produce hormones or be sure you are getting your omega 3's. Then it must be all carbs. Maybe not because we need some protein as well as some fats.

Bottom line is we need to control our calorie intake or the extra Kcal's will be stored as fat justifying that too many Kcals is a bad thing. We also need to be sure we are getting carbs, fats and protein in our diets justifying that a Kcal is and is not a Kcal, we just don't need more that we need.

So we all are different. There is no simple solution for diet. Some of us will use more protein or carbs or fats than others. The only thing I'm sure of is I need to eat a well balance diet, but what I eat may not work for anyone but me.

2009 NSCA Personal Trainer Conference

2009-03-17T17:46:00.000-07:00

I have just returned from this years NSCA PT Conference. Lots of good information to digest. You can look here for for info from many of the presentations.

The only thing I didn't like was the host city.

FRS Low Cal Peach Mango

2009-03-06T15:35:00.000-08:00

Here is a little on a product that I find beneficial.

What's in it? In no particular order.

Quercetin. Quercetin appears to have anti-inflammatory and antioxidant qualities. Found in green tea, apples, onion (red) and red wine. It is a flavinoid and is marketed as a cancer fighter.

Some studies suggest the Quercetin has antihistamine properties and is promoted to help control allergies and asthma. According to the American Cancer Society, a balanced diet may be the best source of Quercetin (duh) until more research is done. You can find more at www.acs.org

B vitamins. B1, 2, 3, 6 and 12 are found in FRS. B1 and 2 help the body produce energy and affect enzymes that influence the muscles, nerves and heart. B3 also effects energy production as well as maintaining health of skin, nervous and digestive systems. B6 helps the body break down protein, helps maintain red blood cells, the nervous and immune systems. B12 Aids with the production of red blood cells and the functions of the nervous system. It also helps with how the body uses carbs.

Natural lemon, peach and mango flavor. No such thing. If it was natural it would be lemon or peach or mango juice (duh).

Locust Bean Gum. AKA carob gum and used most often as a thickening agent in food technology. It is also a polysacaride made of galatose and mannose (sugars).

Vitamin E. A cancer fighter and some believe aids in prevention of heart disease. It has antioxidant properties.

Insulin. Insulin is a hormone, a protein that helps body regulate blood sugar

Green Tea Extract. The American Journal of Clinical Nutrition found that GTE resulted in a significant increase in energy expenditure and fat oxidation. www.nutrition.org

Caffeine. CAF is a psychoactive stimulant (acts on the CNS). Nuff said.

Sucralose. An artificial sweetener, the only artificial sweetener ranked as "safe" by the Center for Science in the Public Interest (CSPI). www.cspinet.org

Water. Water is the first ingredient listed on the can (11.5 fl oz).

Bottom line, even though research doesn't indicate that the claims being made about FRS ingredients are absolute I still believe that FRS is a good product. After all studies contradict each other all the time and find any organization that says that no more research is needed. That's how many get their money.

I like the stuff before a workout. It's got a slight pick up when I drink it 1 hour prior. It is not like Monster or some other "energy" drinks. I've had one Monster drink, I thought my heart would beat out of my chest. Then I read the ingredients.

FRS spokesperson is Lance Armstrong (pro cyclist) and is named for Free Radical Systems (FRS).

This is not an endorsement of this product or an ingredient in the product. Before adding any supplement to your diet you should contact a medical doctor or RD.

Next Product Review, Honey Stingers.

Endurance and Strength Part I

2009-03-01T12:11:00.000-08:00

Every time I open up a book that focuses on strength training for endurance athletes I crack up. It's always about sets of 15 to 20 reps of different strength training exercises. Often the reps are at less than body weight. If an athlete weighs 165 lbs (75k) and does sets of squats at 150 lbs (68k) how does that help. If that's the case it's why not just cycle or run or swim a little longer, at least the reps would be at body weight. Agree or disagree take the poll.

Kids and Overuse Injuries

2009-02-11T11:08:00.000-08:00

Ever heard "that kid is going to be the next," fill in a name. Today, kids are more at risk of injury than ever before. They play different than many older kids did "back in the day." Today kids spend less time in parks, climbing trees, jumping fences or riding a bike. They play more games than have practices. Most youth practice is spent on plays rather than developing proper movement patterns. Kids are also spending more time looking at a screen than has been done in the past and for some that is exercise.

So why are they getting hurt more often. The term "soccer mom" didn't come from a mom walking her kid to the game. It comes from the mom with a van who can load up six kids and drive them a few miles to practice. Back in the day mom's said ride your bike. Thus, kids today get less regular exercise. That leads to less conditioning and muscle development.

Child growth is the major factor that separates young athletes from older athletes. There are changes in body weight, height, and muscle mass occurring with every moment. Growth cartilage is an important difference between the growing and the immature skeleton. Growth cartilage is present at the growth plate as well as at the musculotendinous insertion points. Growth cartilage is particularly vulnerable to the stress of repeated movements. Both Little League elbow and shoulder are overuse injuries to the epiphyseal growth cartilage. Growth for all tissues is not linear. For example the muscle tendon may develop faster than the bone where it inserts causing the growth cartilage to be inflamed. Osgood-Schlatter of the knee is an example of this type of overuse injury.

How about Physical Education in school. It's usually one of the first things cut back. So kids spend less time at school learning proper movement patterns. That means improper movement patterns are often being developed. That leads to injury. Don't think so ask a cyclist why their bike fit is so important (ankles, knees, back, shoulders, neck).

So finally, how about all those games. Too many competitions! Depending on the coach and parent, sport can be a fun or not so fun experience. With every game the expectations of winning go up. After all when you play a game you should be better the next one right. Not when you don't practice. Think about putting your daughter in a game without any skills and then have her pass the ball (perfectly, and then get better). Imagine if your math teacher gave you a test everyday without any prep, repetition or teaching progression. Then imagine being a kid and wondering why is math (coach) teacher's face was sooooo red. Duh, no skills or proper movement patterns or strength or conditioning, that's why kids get hurt more often today.

Now you can say it just like Al, "just win, baby" emphasis on baby.

Trying to lose some Weight

2009-02-10T10:32:00.000-08:00

So many of us work hard to stay in shape, but sometimes we put on a few pounds just because we do. We get older, we lose muscle tissue, kids, jobs, travel you name it get in the way and we gain some unwanted weight.

Here are a couple things to try to help get your weight back where it should be.

1. Brush your teeth after every meal. Your dentist will like this idea, but think about putting food in your mouth after it's minty fresh.

2. Change that bad habit. Think about the place you do your mindless eating and drinking. For some it's late while you watch TV or in the kitchen while you prepare dinner. Be honest, you know when your doing it (include that wine while you cook).

3. Stop having seconds! Wait, drink some water while you finish your dinner conversation, but stay away from seconds.

4. Reduce your screen time. It used to be just TV but now it's the TV, computer, gameboy, even your phone. Try a book at least you'll turn a page after a while.

5. Fire the gardener, OK, maybe not fire him but do something active around the house. I'll bet your dog would love to go for a walk (again).

6. Eat breakfast. You name it but a lot of bad stuff has been linked to not eating breakfast, including weight gain.

7. Perhaps the most important is to chart what you eat (yes write it down).

I use www.my-calorie-counter.com/ a free online service.

Nuff said, good luck and God bless.
http://www.agapefitness.com/

From J of Strength & Conditioning Research (NSCA)

2009-02-10T08:52:00.000-08:00

Effect of Compression Stockings on Running Performance in Men Runners
Kemmler, et al Jan 2009

Subjects were recruited from local running clubs randomly (n21) who had at least 4 years of running history (16 years mean) and ran between 25 and 70k a week (avg week 40.1k mean). The range in age was 25-60 years (39.3 mean).

The compression stocking was made of 85% polyamid and 15% lycra. The pressure was comparable to a class 2 compression in the medical field.

The study showed that the stockings improved running performance in time, work, (kJ), and max speed. Vo2 max was not significantly improved.

Thus the use of compression stockings improves running exercise at max and sub max efforts.

Effect of Caffeine on Sport-Specific Endurance Performance: A Systemic Review
Ganio, Et al Jan 2009

The group researched articles and book chapters published from 1985 thru 2007 (n65) identified useing proQuest, SportDiscus and MEDLINE.

Caffeine (CAF) is used for its ergogenic effect. The purpose was to critically examine the effects of CAF.

Some findings from the research indicated that the effect of CAF was similar regardless of the delivery system. The bioavailability of CAF via the gastrointestinal system is relatively quick (detected in blood within 30 minutes), but the other compounds may or may not slow down appearance in the blood. Exercise is improved when the CAF is ingested 1 hour prior to exercise. Exercise is shows slightly greater performance when CAF is ingested both prior and during exercise. Lastly performance will show the greatest effect when CAF is ingested after a 7 day abstinence from it (CAF).

For the complete studies go to the NSCA website http://www.nsca-lift.org/

Before beginning any exercise program or using any supplements ask your doctor if it is right for you.

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2009-02-06T10:14:00.000-08:00

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