tag:blogger.com,1999:blog-617705339936985272024-03-13T05:18:50.486-07:00ElementalFitnessLabFitness. Nutrition. Progress. Life.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.comBlogger122125tag:blogger.com,1999:blog-61770533993698527.post-81021808246010957322011-05-03T09:13:00.000-07:002011-05-03T09:13:46.211-07:00Move to Elemental Fitness LabNotifying everyone that might see this blog that I have opened a new facility in Portland, Oregon, and have moved my blogging activities to the <a href="http://www.elementalfitnesslab.com/">new website</a>: http://www.elementalfitnesslab.com/<br />
<br />
Please check there for all sorts of new information and multi-media content.<br />
<br />
And thanks for reading!Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-1406957918313240052011-03-04T13:04:00.000-08:002011-03-04T13:07:06.581-08:00Of Mice and MenAs my poor clients that are forced to listen to me ramble on know all to well I am absolutely fascinated with the history of physical culture. We've all heard stories about martial arts masters of yesteryear or strongmen do incredible feats well into their later years, but how many older people do you know these days that can even physically function well in daily life?<br />
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Having personally seen many older individuals perform impressive physical feats I've always believed it to be the case that one of the main attributes that allows them to do so is they never stopped moving. Never stopped exercising.<br />
<br />
<a href="http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/?src=me&ref=general">This article</a> in the New York Times takes a look at the effects of exercise on mice genetically engineered to age quicker. And in particular it looks at the effects on mitochondria, which power the cells of our body.<br />
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<blockquote>Many scientists consider the loss of healthy mitochondria to be an important underlying cause of aging in mammals. As resident mitochondria falter, the cells they fuel wither or die. Muscles shrink, brain volume drops, hair falls out or loses its pigmentation, and soon enough we are, in appearance and beneath the surface, old.</blockquote><br />
<blockquote>The researchers were surprised by the magnitude of the impact that exercise had on the animals’ aging process, Dr. Tarnopolsky said. He and his colleagues had expected to find that exercise would affect mitochondrial health in muscles, including the heart, since past research had shown a connection. They had not expected that it would affect every tissue and bodily system studied.</blockquote><br />
Yes we can debate if this study has any validity for homo sapiens, but there is other medical research going on regarding mitochondria. My brother has been working in sports medicine for about 30 years, and over the past 10 years has been involved with cold laser "acupuncture" in which the laser directly affects mitochondria and he has seen some remarkable affects on the speed at which people regain better function, and recover faster from damaged tissue.<br />
<br />
But back to physical culture, It is astounding to see historical pictures of active individuals long ago and see how good their posture, physical stature, and body composition appears to be. And they didn't even have treadmills or health clubs stuffed full of high tech machines. Huh.<br />
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What they did was move, pick up weight and carry it around, swing from ropes or bars, and in general use their entire body. And I'll hazard a guess they didn't eat to much fast food or anything from a box.<br />
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This picture of a Hawaiian surfer circa 1890 is one of my favorites.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://img.wendmag.com/uploads/2011/03/50773-550x364.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="364" width="550" src="http://img.wendmag.com/uploads/2011/03/50773-550x364.jpg" /></a></div><br />
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He looks more fit and stronger than just about anyone you are likely to see in a gym these days. And I bet he can out paddle, swim, or run anyone in your gym.<br />
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And if one were to go to a gymnasium in the 19th Century it's a good bet it would look something like this.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://photos4.meetupstatic.com/photos/event/b/5/f/8/600_10366584.jpeg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="342" width="520" src="http://photos4.meetupstatic.com/photos/event/b/5/f/8/600_10366584.jpeg" /></a></div><br />
Talk about equipment that forces you to move your own bodyweight instead of plodding along on a treadmill.<br />
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While training Karate in Japan I had access to some traditional weights used in Okinawan Karate. Some of Okinawan, and some of even older Chinese origines. Needless to say it was impressive to see older guys demonstrating incredible body control and strength with these stone, wood, and concrete tools.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://ironmonastery.files.wordpress.com/2010/01/hojo-undo.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="480" width="640" src="http://ironmonastery.files.wordpress.com/2010/01/hojo-undo.jpg" /></a></div><br />
And finally, my good friend Peter Parsiliti and I contributed to a <a href="http://www.menshealth.co.uk/living/gear/three-pieces-of-gym-equipment">Men's Health article</a> in which we write about how to use three pieces of equipment - kettlebells, TRX, and the VipR, that will make you move better.<br />
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First move better, than move often - as they say.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com2tag:blogger.com,1999:blog-61770533993698527.post-6814402109701354932011-02-25T11:41:00.000-08:002011-02-25T11:41:53.668-08:00And the Oscar Goes to...Friday again and it's time to for the media round up. A little bit pressed for time today so you'll have to settle for <a href="http://www.kptv.com/local-video/index.html?grabnetworks_video_id=4557027">this guy</a>, who got completely snubbed by the Oscar committee for this DeNiro-esque bit of method acting.<br />
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It was a fun segment to shoot though, and it's good to see kettlebells being more accepted by the general public. With any luck KPTV will have me back on more segments talking about fat loss training and other topics.<br />
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Coincidentally an <a href="http://www.menshealth.co.uk/building-muscle/get-big/Build-full-body-muscle-with-kettlebells">article I wrote</a> for Men's Health UK is online too. I don't know why kettles and I are omnipresent this week, but I'll take it. This is not a bad little workout for anyone that only has 30 minutes. <br />
<br />
<blockquote>Compounding your isolation<br />
In our recent article on the top 10 muscle-building mistakes, personal trainer Chris Bathke lamented the scores of gym-goers who spend every session pounding specific muscles with ineffective movements while ignoring the bigger picture. Escape from your isolation and use his compound kettlebell exercises workout to build full body muscle fast. "After four weeks not only will your shoulders and back be more injury proof, but they'll look substantially better," says Bathke.<br />
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Programme loading…<br />
"This type of workout will work shoulder, core, and hip stability that exercises done lying on a bench won't," says Bathke. Do it twice per week for four weeks and choose weights that are challenging but that you can complete with perfect form. Together with chin-up and squat work on another day you'll see good progress. <br />
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Sets and reps <br />
Turkish Getups 3x3 reps each side <br />
Renegade Row 3x5 <br />
Kettlebell clean and push press 3x10 each side <br />
(Rest 60 seconds in between sets.) <br />
<br />
"Each consecutive week add one rep per set until you can comfortably do an extra 4 reps per set, then increase the weight and drop the reps back to the initial level," says Bathke.<br />
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1. Kettlebell clean and push press<br />
Begin with the bell in front of you on the floor. Perform a swing and clean the weight up into what’s called “the rack position” with the bell resting in the crook of your elbow between your shoulder and wrist. Next, drive the weight overhead ending with the elbow locked out and arm next to your ear. “Initiate the overhead portion of the lift with a slight dip and leg drive,” advises Bathke. To finish the lift, drop it back into the rack position, then down into a swing and repeat. Try to look as cool as this guy throughout. <br />
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See an example of this exercise here.<br />
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Works: This movement just about does it all. “The posterior chain is used in the clean portion, while the press hits your pushing muscles. Grip endurance, shoulder flexibility, and shoulder stability will all really be taxed,” says Bathke.<br />
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2. Kettlebell renegade row<br />
Assume a push-up position with each hand on the handle of a kettlebell. Do a full range push-up, then while holding your torso and hips still row one KB at a time. Row each side once. This is one rep. “The goal is to not allow your hips to move, nor your body to twist while rowing,” says Bathke. <br />
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See an example of this exercise here.<br />
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Works: “The renegade row is a great movement to work both core strength and horizontal pushing and pulling muscle groups.”<br />
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3. Kettlebell Turkish get-up<br />
Start lying on the floor. Bring the kettlebell into a locked out position straight up with your right hand. Your right shoulder should be pulled back into the floor to stabilise the joint. Your right leg will be cocked, with your right foot alongside your left knee. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, raise your hips up off the ground, and thread your left leg back to a kneeling position. You should now be in a lunge position, right foot on the floor, and KB locked out overhead. “Make sure that your elbow is not flexed,” says Bathke. “From the lunge position brace your core and shoulder and drive through your front heel to rise up to a standing position.” To complete the movement, simply reverse the process until you are lying flat on the ground again.<br />
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See an example of this exercise here.<br />
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Works: Turkish get-ups boost shoulder stability and strength, anterior core strength, and glutes/hamstring/quadriceps. “In other words it works pretty much everything, which is why experts such as physical therapist Gray Cook utilise it with everyone from average Joes to pro athletes,” says Bathke.</blockquote>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-25550505087057937172011-02-18T11:28:00.000-08:002011-02-18T11:28:52.217-08:00Friday Fitness Info RoundupFriday is a day I usually have some time to relax with a cup of Portland's famously great coffee and catch up on reading fitness information.<br />
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1. <a href="http://soundcloud.com/lou-schuler/conference-call-feb-16">Listen here</a> to an hour long audio conversation between my friends Lou Schuler and Alwyn Cosgrove talking about topics relevant to trainer and fitness lay person alike. Two of the absolute smartest guys in fitness.<br />
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2. <a href="http://www.womenshealthmag.com/">Women's Health magazine</a> has two good articles in this month's issue (the one with Matt Damon on the cover). The first, by Adam Campbell, is about why women should lift weights, heavy weights, to lose fat. The second is on how jogging to lose weight doesn't work very well, but running (i.e. sprint intervals) does.<br />
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3. Anthony Renna, who runs the excellent Strength Coach podcast now has 4 episodes of this <a href="http://www.youtube.com/watch?v=PdUeCRTrdMk">StrengthCoach.tv</a> up on youtube. Check out some cool fitness facilities.<br />
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4. Dan John in his typical fashion has a <a href="http://www.t-nation.com/free_online_article/most_recent/the_metabolic_swing">witty and informative article</a> on the benefits of kettlebell swings in terms of fat loss and movement quality. I'm convinced it is not possible for Dan to open his mouth or type something that doesn't contain a golden nugget of knowledge.<br />
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5. Physical Therapist Gray Cook now has a series of short audio interviews with Laree Draper on <a href="http://graycook.com/?cat=22">his site</a> where he answers common questions about improving how we move. If you are anything like me each episode will require a couple of listens to fully grasp the wisdom of Gray's words.<br />
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Alright, time for some more coffee...Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-82646831643044042372011-02-01T14:33:00.000-08:002011-02-01T14:33:29.782-08:00Because 11 is Louder than 10If you haven't guessed by the title of this post my <a href="http://www.menshealth.co.uk/building-muscle/get-big/three-advanced-workout-moves">latest article</a> on the Men's Health UK site is inspired by the greatest music documentary ever made.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://t0.gstatic.com/images?q=tbn:ANd9GcRu7MsMdSwMFjh_F5hsAUNGvNjF5GIqm4lQqeglXFbhZ7clZZFaTw" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="173" width="291" src="http://t0.gstatic.com/images?q=tbn:ANd9GcRu7MsMdSwMFjh_F5hsAUNGvNjF5GIqm4lQqeglXFbhZ7clZZFaTw" /></a></div><br />
The one and only Spinal Tap.<br />
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MH asked me to write an article around 3 challenging movements for 2011, and I thought these three fit the bill. In fact, 3 sets of 5-8 reps of these might make for a nice little workout on it's own.<br />
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<blockquote>Because 11 is louder than 10<br />
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We all like a challenge. Too much, sometimes. As we hit February, the impatience of the resolution-toting masses means the gym soundscape of treadmill-pounding feet and whirring weights will be more frequently punctuated with yelps of pain than usual. Taking on dangerously taxing exercises is a temptation many can’t resist, and injury is the inevitable result. Truth is, though, you absolutely should be aspiring to nail some hardcore moves this year. But you need to prepare for them the right way. PT Chris Bathke introduces some challenging exercises to integrate into your workout.<br />
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Hard: Kettlebell Turkish get-ups<br />
Graduation Side planks and overhead reverse lunges.<br />
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If you can side plank for two sets of 30 seconds each side and perform two sets of eight overhead reverse lunges with each arm you’re ready to attempt some Turkish get-ups. (Perform the overhead lunges with a dumb-bell in one hand rather than a bar-bell in both.)<br />
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Execution Start lying on the floor. Bring the kettlebell to a locked-out position straight up with your right hand. Your right shoulder should be pulled back into the floor to stabilise the joint. Your right leg will be cocked, with your right foot alongside your left knee. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, raise your hips up off the ground, and thread your left leg back to a kneeling position. You should now be in a lunge position, right foot on the floor, and kettlebell locked out overhead. “Make sure that your elbow is not flexed,” says Bathke. “From the lunge position brace your core and shoulder and drive through your front heel to rise up to a standing position.” To complete the movement, simply reverse the process until you are lying flat on the ground again. Here’s a step-by-step run through.<br />
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Progression <br />
When you are comfortable with the movement, start off with two sets of three reps on each side. “Gradually increase the reps until you can do five each side, then increase weight,” advises Bathke. “Kudos if you eventually can do one rep with half your bodyweight overhead.”<br />
Harder: Feet-suspended pike press-ups<br />
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Graduation Press-ups and feet-suspended pike ups (same movement as detailed below without the press-up).<br />
Don’t attempt the following move until you can execute 20 perfect press-ups and 10 feet suspended pike ups.<br />
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Execution <br />
Begin by putting your toes into the straps of a TRX or another suspension tool, then flip over and get into a press-up position. Pull your hips towards the ceiling while keeping your torso straight and avoid bending your back. “It should look like you are coming up into a handstand, so have someone check your form,” says Bathke. Bring your hips back down into the pushup position and complete a press-up, chest to floor. You should find the press-up harder than normal; your feet hanging in the air means your core must work harder to stabilise your lower body.<br />
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Progression <br />
Mastered the form? Start off with three sets of five and see how vertical you can get your body while maintaining a straight spine. “To challenge yourself further increase your reps, change your hand position on the floor, or wear a weight vest,” says Bathke.<br />
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Hardest: Pole vaulter pull-ups<br />
Graduation Pull-ups and hanging straight-leg raises.<br />
Before attempting pole vaulter pull-ups ensure you can perform 10 pull-ups and 10 hanging straight-leg raises.<br />
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Execution<br />
A favourite of competitive pole-vaulters, this advanced pull-up variation simultaneously taxes your pulling muscles and core strength. Raise your body upwards as in a standard pull-up. When your collar bone reaches the bar, raise your legs in front of you and continue until you are effectively upside down with your legs over the bar. “Your finishing position should ideally resemble a pole vaulter just as they are about ton go over the bar,” says Bathke. From here, lower your body and legs under control back to the start position. This is not an explosive movement. Aim to raise over two seconds and descend over two seconds. And obviously, make sure there’s enough clearance above the bar before you start.<br />
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Progression <br />
At first if all you can manage is one rep then that’s still an impressive feat. Do two or three sets of one rep and the following week attempt two good reps. “Aim to work your way up to doing 10 consecutive reps,” says Bathke. Your newly stacked back, biceps and core should make up for all the wry glances your acrobatic grunting attracts.</blockquote>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-91504241403136557682011-01-18T15:39:00.000-08:002011-01-19T16:04:59.511-08:00Do These Shoes Make Me Weak?In no way do I consider myself an expert on foot biomechanics, or any biomechanics for that matter. Whenever I do read some technical study or text on the subject my eyes glaze over in about a minute. However, one of the most often asked questions I get concerns shoes and the use of orthotics.<br />
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I can't tell you how many injured recreational and competitive runners I see that wear orthotics, but who are 1. Weak 2. Have significant joint restrictions in the hips and ankles 3. Possess some tissue/muscle tightness or restrictions, and want to know how they can get rid of nagging pain or tightness and get back to running.<br />
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Hint: All of those issues are related.<br />
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What I do know about the subject from working with practitioners such as <a href="http://www.aimsportsmedicine.com/">Lenny Parracino</a>, Gray Cook, Bill Hartman, and reading work by Gary Gray, Thomas Myers and others is that what happens at the foot when we move affects much of the rest of our body, which is why <a href="http://well.blogs.nytimes.com/2011/01/17/do-orthotics-really-help/?ref=health">this article</a> in today's New York Times really struck a note.<br />
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Some key quotes:<br />
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<blockquote>Then what, Dr. Nigg asked in series of studies, do orthotics actually do?<br />
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They turn out to have little effect on kinematics — the actual movement of the skeleton during a run. But they can have large effects on muscles and joints, often making muscles work as much as 50 percent harder for the same movement and increasing stress on joints by a similar amount.<br />
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As for “corrective” orthotics, he says, they do not correct so much as lead to a reduction in muscle strength.</blockquote><br />
<blockquote>In fact, he adds, there is no need to “correct” a flat foot. All Jason needs to do is strengthen his foot and ankle muscles and then try running without orthotics.<br />
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Dr. Nigg says he always wondered what was wrong with having flat feet. Arches, he explains, are an evolutionary remnant, needed by primates that gripped trees with their feet.<br />
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“Since we don’t do that anymore, we don’t really need an arch,” he wrote in an e-mail. “Why would we? For landing — no need. For the stance phase — no need. For the takeoff phase — no need. Thus a flat foot is not something that is bad per se.”</blockquote><br />
Whoah - more stress on the joints and it makes you weaker. Sign me up huh?<br />
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There is a lot to digest there, but I'll preface that by saying according to very smart osteopaths, PTs, and podiatrists I have heard speak on the matter there is a time and place for orthotics.<br />
<br />
However, those same practitioners seem to agree that if there is not an acute injury, defect, or some outstanding reason then as the quotes above state orthotics may do more harm than good.<br />
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I have fairly high arches, which would lead "experts" at a running store to prescribe supportive shoes, and probably inserts. However I wear nothing but minimalist footwear such as Nike Frees and have recently been test wearing some free/five finger-like prototypes from Adidas, and can say for certain my feet, knees, and back are stronger and feel better when I train or walk around in these shoes and worse when I wear crosstraining shoes with more arch support.<br />
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In addition, I have had thorough assessments and treatment done by Dr. Parracino, who specializes in mechanics and builds orthotics. Despite doing a comprehensive gait and movement analysis while barefoot he didn't see any foot related problem but traced my back issue back to a hip capsule matter.<br />
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That along with the aforementioned work by Gray Cook etc... leads me to believe some of what that article addresses may apply to our shoes.<br />
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And what are the typical crosstraining shoe if not a low grade orthotic? It provides artificial support to the arch, and will affect how the foot moves and thus alters how the joints, bones, muscles, and tissue in the ankles, legs, and hips receive and produce force.<br />
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In 2009 Univ. of Texas Basketball strength coach <a href="http://www.train4thegame.com/articles">Todd Wright </a>gave an interesting talk at the Perform Better Summit on foot biomechanics and told us about a top NBA prospect he was training that was having some severe back pain that was preventing him from playing. Todd had exhausted his ability to fix this kid, so had him assessed in person by Gary Gray, who after watching this player move promptly traced the problem back to one of his feet. Something in his foot/sub talar was altering his gait, which then increased the stress up the kinetic chain, causing compensation in his back to the point of dysfunction. <br />
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Instead of prescribing orthotics Dr. Gray had Todd train this kid barefoot in the gym and do a battery of corrective work designed to fix the faulty movement pattern. Todd said the kid's back was quickly back to normal and he went on to sign a fat NBA contract.<br />
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Todd now has most all of his basketball players train barefoot in the gym. Other smart coaches and trainers, such as Jon Hinds, also advocate minimalist footwear or going barefoot.<br />
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We should be cautious however in saying everyone should train a certain type of shoe or barefoot if there is reason to suspect a foot issue. However, it seems we are just seeing the tip of the iceberg when it comes to research on movement quality and shoes.<br />
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For more resources I highly recommend Gary Cook's book <a href="http://movementbook.com/">Movement</a> and Thomas Meyer's <a href="http://www.anatomytrains.com/">Anatomy Trains</a>.<br />
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For more detailed information on the foot and how it relates to joints up the chain check out <a href="http://graycook.com/?p=35">this excerpt on the joint by joint</a> approach by Gray Cook.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-9241643223968943882011-01-04T16:52:00.000-08:002011-01-04T16:52:32.757-08:00Feedback To Keep On TrackNo matter the vocation feedback is an important aspect of competency. We are constantly receiving feedback from our bodies, and should be training to improve the quality and perception of that feedback loop so that we move better.<br />
<br />
When training another person I may ask for feedback to supplement what I see in how the person moves so that I can more effectively improve their performance and thus the results.<br />
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But once in awhile it's the clients that provide feedback on my performance, and more often than not it makes me feel pretty damn good about what I do. Over the first few days of this year I've gotten a couple of gems worth sharing.<br />
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The first is a person that had to go in for some intestinal surgery. This person's nurses were impressed that after only a couple of days she could sit up and roll over without pain, which the nurses attributed to the function and development of core musculature.<br />
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The surgeon further complimented her on a lack of visceral fat, which we all know to be the more dangerous sort, and which probably complicates the surgeon's job when digging around in there.<br />
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Made me feel pretty good about the real world benefits of the training we have been doing in the gym.<br />
<br />
Another client is two weeks out from her due date for her first child, but you would never know it by how she is still kicking ass in the gym. Another person much earlier in her pregnancy that just joined our <a href="http://edgeperformancefitness.com/programs/">pre-natal small group training program</a> couldn't keep up with her in Tuesday's training session.<br />
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I have expected her and the other women now in their third trimesters to start coming in complaining about back, shoulder, and neck pain, but that hasn't happened. I haven't seen any of their strength levels drop off either, which seems to help in making their pregnancies easier to get through.<br />
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Just goes to show the benefits of showing up and being consistant.<br />
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Another person had joined the Movement Program in order to address pain he was having while training for a marathon. All the typical symptoms - knee pain, IT tightness, hip/lumbar discomfort. We spent a couple of months improving his movement quality through getting his hips, ankles, and thoracic spine more mobile while improving glute function, core strength, and scapular function.<br />
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Funny thing. About the time he could do a respectable squat without compromising his lumbar spine, and when his scapula were properly moving his shoulder in a good range of motion he noticed that the pains had disappeared and he no longer became as fatigued on his runs.<br />
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That's not to say there isn't much room for improvement in our training at Edge, but I hope to be fortunate enough to receive more feedback like that in 2011. I know that I'll put in the many hours of continuing education to help make that happen.<br />
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As you move into the new year take a few minutes to review your progress over the past year, and consider what that tells you about what to change or improve concerning strategies to hit your goals.<br />
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One more shameless plug. We will be holding a workshop on smart goal setting and developing strategies to reach those goals on Saturday, Jan. 22nd, from 11am-1pm. See the <a href="http://edgeperformancefitness.com/">Edge site</a> for more information.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com2tag:blogger.com,1999:blog-61770533993698527.post-69596656874501028662010-12-20T14:47:00.000-08:002010-12-20T14:47:14.373-08:00New Rules of Lifting for AbsLou Schuler & Alwyn Cosgrove are soon releasing the third book in their New Rules series, and since Lou was kind enough to provide me a copy I gladly read it and think it worthy of review.<br />
<br />
But first Lou would like to explain the inclusion of 'abs" in the title on <a href="http://thefitcast.com/episode-200-lou-schuler-alan-aragon-and-dan-john">this Fitcast podcast</a>.<br />
<br />
For your benefit listen to the entire podcast. Some nuggets of knowledge are within.<br />
<br />
Right away I loved this book that for no other reason it proclaims no more situps or crunches. Seriously though, Lou pulled in some great research from luminaries such as Dr. Stuart McGill regarding core and back health.<br />
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For the lay person that does not dig into research from the Journal of Strength & Conditioning and other such sources (even I find some of it quite boring) much of the material regarding what the "core" is, it's many roles, and how it functions will be quite eye opening.<br />
<br />
I read this kind of material all the time and yet got a lot out of the informational chapters. Lou has a knack for connecting the dots and entertaining us along the way.<br />
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One part I would quibble with is spinal flexion for fighters. Yes, fighters do need ab armor and do alot of spinal flexion in sport specific training, but according to Dr. McGill that doesn't mean fighters should use flexion movements in the gym. Rather he says they should save those lumbar bends for competition. But I doubt any of you are pro-MMA fighters anyway so lets carry on.<br />
<br />
The title of Part 3 "All Training Is Core Training" says it all.<br />
<br />
Everything we do affects our core, and so it makes sense to be aware and utilize that fact in every movement we do. Within this framework Lou & Alwyn put together a great library of static, dynamic, and integrated core stabilization exercises, then set them in the context of three phases of strength training programs.<br />
<br />
For most people it would take many months to get through these programs, and they should see a good bit of progress along the way. Even for the experienced lifter there are some serious challenges.<br />
<br />
The programs are organized so that one can go back and repeat them with heavier loads or other changes such as doing ladder sets, density circuits, or other methods of causing adaptation so that progress will continue.<br />
<br />
And as any experienced trainer knows the basics never go out of style.<br />
<br />
My favorite part of the book is the last third which deals with lifestyle issues, nutrition, and strategies for developing a healthier lifestyle.<br />
<br />
We all know that without adopting better lifestyle and nutritional habits change will not happen, and Lou presents some interesting studies showing how hours spent in front of the computer (yes you may stop reading now and go outside), TV, video games, and other sedentary forms of entertainment kill your abs.<br />
<br />
Yep. They shoot them dead.<br />
<br />
I tell my clients this everyday but sometimes it takes reading it in print to accept it, which is why I've already been using some of Lou's material to help my own clients. And it works.<br />
<br />
So if you are a trainer don't hesitate to recommend this book to clients, as it will help you help them. And if you are a person working out on your own, then you have an excellent guide at your side.<br />
<br />
The book is now available for pre-sale on <a href="http://www.amazon.com/New-Rules-Lifting-Abs-Myth-Busting/dp/1583334130">Amazon</a> for $16, and ships out Dec. 30th. Check it out.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-21348696330757931282010-12-07T09:57:00.000-08:002010-12-07T09:57:10.054-08:00Kettlebell ResourcesThe following is meant to be an admittedly incomplete resource for supplemental information on kettlebell lifts taught at this past weekend's Kettlebell Fundamentals workshop at <a href="http://www.edgeperformancefitness.com">Edge Performance Fitness.</a><br />
<br />
Warm ups, mobility, and flexibility are going to be of utmost importance for most of us, and what most of us that sit most of the day (as I type this) need most.<br />
<br />
Here is a good routine from Steve Cotter. Search around for others of his as well.<br />
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<br />
Russian champion Igor Morozov display the kind of joint mobility that can be attained through years of training.<br />
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<br />
Now on to the lifting, first up is Steve Cotter breaking down the basic swing technique, including discussion of the importance of the hip hinge, breathing, and developing awareness, relaxation, and efficiency.<br />
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<br />
Next Ivan Denisov demonstrating clean and jerk (long cycle) technique during a world record setting competition. Might as well learn from the best!<br />
<br />
The clean and jerk contains 3 movement we went over: swing, clean, jerk. Although we did push press and not jerk, the two lifts are close in nature.<br />
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<br />
Denis Kanygin breaks down the clean and jerk technique<br />
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<br />
This should be enough to chew on for awhile.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-36497961982611325502010-11-22T17:34:00.000-08:002010-11-22T17:34:59.279-08:00The Origins of WeightliftingMy friend Mike Mahler forwarded this fascinating video on the history of weightlifting.<br />
<br />
Great drawings and photos of early gyms and weightlifting competitions! Gyms filled with barbells, climbing ropes, indian clubs, and kettlebells galore. The more things change....<br />
<br />
<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/DOeMeFIMfK4?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/DOeMeFIMfK4?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-26131253874453565212010-11-10T16:18:00.000-08:002010-11-10T16:18:00.297-08:00The Facts Of Life"It's better to burn out than grow old"<br />
<br />
I wonder how if Neil Young feels differently now? <br />
<br />
Age, obesity, and attitude are inextricably linked in America, and in most of our minds. Having grown up being fascinated with stories of old martial artists performing incredible feats of strength I never bought into it. It's my opinion that most people take the easy route and give up instead of finding out what they are capable of.<br />
<br />
Having grown up in a small town in the midwest it was all too common for people to kick back once they hit 30 and have a big gut and the accompanying back pain by the time they are 40. Thankfully my family and friends provided better examples. <br />
<br />
One of my brothers is in his 50's and still kicks my butt cycling!<br />
<br />
And when I moved to other areas of the country and world I encountered more examples of healthy people kicking ass into their 60's and beyond. My calligraphy teacher in Japan was arond 80 at the time and liked nothing better to challenge me to arm wrestling - he was pretty damn strong too. He rode his bike for miles a day, and had dumbbells lying around the house he would use. But most of all he had an attitude that one should never stop learning and progressing.<br />
<br />
In fact, one of the traditional sayings he had me practice and write on a scroll was "manabu mono ga yama noboru" (The higher you climb the more you realize there is to learn).<br />
<br />
I still have that scroll hanging on my wall.<br />
<br />
However, working with many clients over 50 in recent years I've noticed a connection between attitude and results when it comes to training. Those who hit 50, or even 40(!) and consistently remark about how they can't do what they used to and so on usually progress just as quickly as anyone else.<br />
<br />
The secret? I train them essentially the same way I would a 25 year old. Maybe with a bit more attention to recovery, mobility, and flexibility, but the exercises are just as challenging.<br />
<br />
That brings us to some interesting research out of the Laboratory of Kinesiology at the University of Sao Paulo, Brazil (J. of Strength and Conditioning 24(11/2010)).<br />
<br />
Researchers took two groups of women, 17 women who's average age is 29, and 16 women who's average age is 64. Both groups were relatively untrained. They put both groups through 13 weeks of training consisting of cardio, weightlifting, and stretching.<br />
<br />
The purpose was to determine if age affects strength gains.<br />
<br />
Both groups performed an inital assessment and 1RM strength tests for a variety of upper and lower body movements (1RM= maximum weight that can be lifted 1 time).<br />
<br />
Intensity was slowly increased over the 13 weeks, from 60% of 1RM to 75%, using 8-12 reps.<br />
<br />
Note - They used relatively heavy weights with the both populations with NO injury occurring. More proof that in lifting with greater intensity is not only safe, but is the only way to increase strength. Light weights/high reps doesn't do it.<br />
<br />
The results?<br />
<br />
Strength increases were between 16% and 36%, depending on the movement, for BOTH groups. In fact the older women made better strength gains than the younger group on bench press, leg press, leg curl, and the triceps.<br />
<br />
So there you have it. More proof that not only is strength training safe for older populations, but at least as effective in improving strength.<br />
<br />
There are now officially no excuses for you all to not progress and get stronger.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com1tag:blogger.com,1999:blog-61770533993698527.post-59253884057657222392010-10-27T09:18:00.000-07:002010-10-27T09:18:26.103-07:00Recovery - You Need ItHave you heard the one about the attorney that represents himself? Turns out he has an idiot for a client.<br />
<br />
Sound familiar? Well I resemble that joke more often then not but sometimes I take my own advice. This week for example I am taking a few days off from hard exercise and doing nothing but joint mobility and flexibility work. <br />
<br />
Whaddaya know, it makes me feel like a million bucks...<br />
<br />
The past two weekends I've been doing cyclocross racing, which is not only hard on the energy systems, but quite hard on joints too. My low back was really feeling the brunt of 40 minutes of max effort pedaling, running, and jumping while in a kyphotic posture. Who knew? ;)<br />
<br />
It has also given me a good excuse to revisit some exercise DVDs in my library. In particular Bill Hartman/Cressey/Robertson's <a href="http://www.assessandcorrect.com/">Assess and Correct</a>. I can watch the DVDs a hundred times and still pick up gems of information immediately applicable to my clients and myself. It's also wonderful to put it on and go through each mobility drill as it is shown. 30 minutes later and you'll feel like a new person.<br />
<br />
Needless to say every trainer should have this on the shelf and refer to it often.<br />
<br />
Another one I've been enjoying is <a href="http://www.mikemahler.com/collisioncourseDVD.html">Collision Course</a>, a mega-workshop put together by my friend Mike Mahler in 2009. Jon Hinds and Tom Furman both have great presentations on that DVD set on movement quality and mobility.<br />
<br />
Today I'm planning on revisiting Steve Cotter and Ken Blackburns mobility sections on the <a href="http://www.mikemahler.com/kettlebelltraining.html">Age of Quarrel DVD set</a>. Mahler was kind enough to invite me to the workshop and am in the video, which makes it kind of weird - doing the exercises along with myself on screen. Although it's cool to see how poorly I do them compared to that freak of nature Cotter and Ken.<br />
<br />
I posted a review of the workshop back in 2009 <a href="http://elementalfitnesslab.blogspot.com/2009/10/kettlebell-in-age-of-quarrel.html">here</a>.<br />
<br />
Continuing along the lines of movement quality I'm excited about the <a href="http://www.facebook.com/home.php?#!/pages/Natural-Movement-Workshop-at-Edge-Fitness/113477512050056">Natural Movement Seminar</a> we are hosting at Edge next weekend. We have some very smart podiatrists, physical therapists, soft tissue therapists, and writers coming in to educate us all on minimalist/barefoot training.<br />
<br />
I have been wearing and training in Frees, Five Fingers, barefoot for 4 or 5 years now and feel the difference. And now I'm testing a super-secret Adidas minimalist shoe that may hit the market next year - so far so good. I like it more than the Frees.<br />
<br />
Our Speakers:<br />
Dr. Daniel Howell Author of The Barefoot Book http://www.drdanielhowell.com<br />
<br />
Michael Sandler and Jessica Lee Co‐authors of Barefoot Running<br />
http://www.runbare.com<br />
<br />
Dr. Ray McClanahan, Podiatrist, NW Foot & Ankle and Correct Toes<br />
http://www.nwfootankle.com<br />
<br />
Dr. Suzanne Lady, Chiropractic Physician http://www.bwellchiro.com<br />
<br />
Chris Bathke, MA, CSCS, Director of Personal Training, Edge Fitness http://www.elementalfitnesslab.blogspot.com<br />
<br />
Leif Rustvold, MA, MS, Physical Anthropologist & Barefoot Ultrarunner<br />
http://www.distanceminimally.com<br />
<br />
Kim Cottrell, MS, Feldenkrais Practitioner http://www.kimcottrell.com<br />
<br />
Aaron Gustafson, LMT, CAMT<br />
http://www.TranscendBodywork.com<br />
<br />
If you are in the Pacific Northwest come check it out.<br />
<br />
For now I'll leave you with some images of the Cross Race this past weekend. Now that I'm put back together I can't wait to do it again.<br />
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<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/bf3OXhcP2mw?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/bf3OXhcP2mw?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com2tag:blogger.com,1999:blog-61770533993698527.post-524594322426783602010-10-18T16:43:00.000-07:002010-10-18T17:08:19.483-07:00Becoming UnstableCatching up on research here while I have a few minutes to dig into the latest Journal of Strength and Conditioning. Among those that caught my eye was a piece of research out of the Univeristy of Valencia, Spain.<br />
<br />
The purpose of the study was to see if "core" muscles were better stimulated by placing someone on an unstable surface, or on the ground.<br />
<br />
Before getting into this the disclaimers are that there are studies showing unstable training does show positive results, and studies showing it does not. Surprise.<br />
<br />
Obviously there is a time and place for every tool, and the bosu etc... are good tools for the appropriate goal, but if we are talking increased activation of the core musculature then this study says sorry, standing on a bosu or T-Bow (sort of wobble board) while deadlifting will not.<br />
<br />
A previous study by McBride (22) showed a 45% reduction in force when squatting on unstable surfaces compared to flat ground, so how about deadlifting.<br />
<br />
The researchers attached electromyography electrodes to 31 subjects and had them perform a barbell deadlift on flat ground, on a T-Bow, and on a bosu.<br />
<br />
The data shows a 8.8% decrease when standing on a T-Bow, and a whopping 34% decrease when standing on a bosu. Seeing as the bosu is more unstable than a T-Bow the lesson we can draw here is that the more unstable a surface the less force muscles will be able to produce.<br />
<br />
Referencing work by Gray Cook, Dr. McGill, Eric Cressey, and others the reason is that when on an unstable surfaces the body's top priority is to remain upright. In order to do that muscles that might normally act as prime movers may be called upon to function as stabilizers.<br />
<br />
Therefore those muscles will not be able to produce as much force - in other words if the goal is to get stronger and improve force production in core muscles, then unstable surface training may not be ideal.<br />
<br />
So while a person may find it more "challenging" to perform an exercise on unstable surfaces the reason may not be because of weak stabilizers, but due to the joints and associated muscles having to prevent the person from losing balance. <br />
<br />
To put another nail in the coffin Dr. Stuart McGill has <a href="http://www.sportsinjurybulletin.com/archive/swiss-balls.html">noted</a> that sitting on a swiss ball increases compression on the spine - not what the majority of people need that typically sit in a chair for many hours a day.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-84082179161202497662010-10-05T16:26:00.000-07:002010-10-05T16:26:39.455-07:00Move Better, Feel Better, Look BetterIt's been a very busy few weeks at <a href="http://edgeperformancefitness.com">Edge Performance Fitness</a> getting ready for a series of small group training programs to launch. Tonight is the first session of our Movement program.<br />
<br />
It's been years in the making, by which I mean I've been going to lectures and workshops of Gray Cook, Lenny Parracino, Dr. Lee Burton, Bill Hartman, Dr. Greg Rose, and other individuals much more educated and knowledgable than I for years now. And although I've still much to learn, at least I'm going to jump in and help some people move better in a focused program not concerned with body fat, building muscle etc...<br />
<br />
Needless to say Gray describes the why's better than I can:<br />
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<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/75-c_xYHZHQ?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/75-c_xYHZHQ?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-23881427138668060842010-09-15T21:07:00.000-07:002010-09-15T21:07:47.295-07:00Why Can't I Lose Weight?My friend Lou Schuler, author of <a href="http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383">The New Rules of Lifting</a> series just wrote a little article intended to answer unanswerable questions for a forum we both contribute to. And out of the kindness in his heart he agreed to allow me to reprint it for you here.<br />
<br />
By the way, Lou and Alwyn Cosgrove have a new book in the series, "The New Rules of Lifting for Abs" coming out in January 2011, and after having read an advance copy I can say without hesitation that it is one of the best written, clearly presented, and well researched books on fitness for the general public. In fact I've already stolen some ideas and research out of there for use with my clients. Just don't tell Lou.<br />
<br />
So here's Lou:<br />
<blockquote>"Why can't I lose weight?"<br />
<br />
Homeostasis is a bitch. <br />
<br />
Unless your current weight is an aberration, you’re walking around in an organism that has remodeled itself to be exactly the size you are now. You have muscles and bones that are just the right size to support the load you carry around. You have an appetite that probably isn’t satisfied unless you give it enough food to maintain your weight. If you eat more or less, your metabolism probably adjusts accordingly: it speeds up when you eat more than you need, and slows down when you don’t. <br />
<br />
Experts like to say that diets don’t work, but that’s wrong. Eating less always works for as long as you can bear it. Which, admittedly, probably isn’t a very long time. That’s why the best approach includes a combination of three interventions: exercise, diet, and lifestyle modification.<br />
<br />
1. Exercise<br />
<br />
Of course this is obvious: burn more calories than you take in, and you lose weight. But exercise by itself rarely induces significant weight loss. Why not? Mainly because you aren’t burning nearly as many calories as you think. <br />
<br />
Let’s say you read in a magazine that someone your size will burn 400 calories with an hour of walking at a brisk pace. You do the math: Since a pound of fat contains 3,500 calories of energy, you figure that you’re just 9 workouts away from losing that pound. <br />
<br />
It sounds good, until someone explains the fine print. You might burn 200 calories just going about your normal routine for that hour. So exercising at that pace means a net deficit of 200 calories – half what the magazine promised. Then you consider that you might be less active the rest of the day, simply because you’re tired from the workout. That might cost you another 100 calories. <br />
<br />
You can try exercising more, or exercising harder, and those are both good ideas. You’ll improve your health and probably speed up your metabolism a bit. If you’re a complete beginner, you might add some muscle to your lower body, and shed some fat. But you aren’t likely to lose a lot of weight, and the idea that you must always “do more” is both self-limiting and demotivating. <br />
<br />
2. Diet<br />
<br />
All the magazines will tell you this: Cut 500 calories a day, and you’ll lose a pound of fat a week. They’ll even tell you which “empty” calories to cut. You start with the liquid calories (everything except milk) and snack foods. The women’s magazines in particular will show you an infinite number of ways to modify recipes so you can eat fewer calories at every meal, including dessert. (They love to show you elaborate desserts constructed entirely of fruit and air.) <br />
<br />
So you try it. And you’re hungry all the freakin’ time. Why? Because your body isn’t stupid. The calories it’s accustomed to receiving from your meals aren’t “empty.” They provide a combination of energy and building materials. The magazine says you don’t need any of the 240 calories in that 20-ounce bottle of Coke. But if your body is used to having them, it’s going to notice their absence. <br />
<br />
One solution would be to replace low-nutrient foods, like Coke or potato chips, with high-nutrient foods like lean protein, fruits, and vegetables. And that’s a legitimate strategy. The protein and fiber will help you feel fuller longer between meals. Protein takes more calories to digest, and will help you add new muscle tissue. And, of course, the micronutrients in fruits and vegetables (and to a lesser extent in protein-rich foods) will benefit your long-term health.<br />
<br />
Now the net change in calories isn’t as dramatic, but it’s more sustainable, and it makes more sense to your body. The addition of protein and fiber helps mitigate the hunger you’d feel if you’d slashed calories indiscriminately.<br />
<br />
On the downside, this slight but sustainable calorie reduction isn’t causing the pounds to melt away. Even when you combine your new diet with your old exercise program, the needle on the scale still swings past your target weight, even if it stops short of your original weight.<br />
<br />
3. Lifestyle modification<br />
<br />
Nobody wakes up one morning and decides to follow a completely different routine. Well, no, that’s not right. Lots of people think they can flip a switch and go from being a soft, sedentary office worker to a rock-hard gym rat. But it rarely works that way. <br />
<br />
Look at that hour before work that you think you’ll spend in the gym: Are you really prepared to get up and moving an hour earlier than you ever have before? Are you prepared to go to bed at least an hour earlier every night, even though it means missing The Daily Show and whatever art-house fare Cinemax is featuring?<br />
<br />
That’s just exercise. Modifying your life to accommodate a clean, low-junk, high-nutrient diet is a lot harder than it looks. Most of us don’t eat or drink in isolation. Certain foods are associated with particular events. You associate that 20-ounce Coke with your mid-afternoon break with your favorite coworkers. Most of the chips and dip you consume are on weekends, watching football games with your buddies. And that 700-calorie “coffee” drink you have every morning – that’s your best opportunity to chat one-on-one with the boss, to get a read on her priorities and how she thinks you and your colleagues are performing. <br />
<br />
If you’re going to make serious changes that involve regular exercise and a sustainable diet that’s lower in calories, you have to figure out a way to navigate all of this, and more. <br />
<br />
4. The combo special<br />
<br />
Your time, energy, patience, and motivation aren’t infinite, so the best way to ensure success in a weight-loss program is to start with your limitations in mind. Here’s what I mean:<br />
<br />
Exercise: Over time, you’ll burn more calories in a program with built-in progressions, ensuring that you get some variety while doing more total work in the same amount of time. If your progression plan assumes that you’ll be able to expand your workout time, it probably won’t work. You might start with just 2 hours a week devoted to training, and build up to 3 or 4. That’s realistic. Starting a program with the idea that you’ll have the energy and motivation to train 5 to 6 hours a week isn’t. It might work out that way, but I wouldn’t count on it right out of the gate. <br />
<br />
Diet: Whatever modifications you make must fit into the parameters of your life. If you’re a skip-breakfast, grab-lunch-on-the-run, eat-everything-in-sight-for-dinner type, you can’t assume that an inversion of that plan is realistic. Aim for the possible: eating something at breakfast instead of nothing; eating real food for lunch, even if you don’t have the time to linger over it; having a mid-afternoon snack to take the edge off your usual late-day hunger; and then having a substantial but not unlimited dinner. Make sure you’re sated by the end of your dinner, and clear your house of the things you tend to eat by the bucket if you aren’t sated.<br />
<br />
But let’s say you’re doing all that and you still aren’t losing weight, or not losing as much as you’d like. That’s when you start looking at the more advanced strategies discussed on our Nutrition and Fat Loss forums: manipulating macronutrients (fewer carbs, more protein), cycling carbohydrates, etc. Most people with a lot of weight to lose will probably need those strategies eventually. And most people who’ve lost weight and kept it off will probably tell you that they work best when you have the three major elements – exercise, diet, lifestyle – under control. </blockquote>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com1tag:blogger.com,1999:blog-61770533993698527.post-30130351201566192942010-09-09T14:53:00.000-07:002010-09-09T14:53:56.490-07:00Reality IntervenesA colleague forwarded this to me on Facebook so thought I would share. The title alone aludes to the seriousness of the issue of perception and illusions about our own condition:<br />
<br />
<a href="http://news.yahoo.com/s/hsn/20100902/hl_hsn/manyamericansdontevenknowtheyrefat">Many Americans Don't Even Know They Are Fat</a><br />
<br />
This quote says a lot concerning how effective the diet/fat loss industry has been:<br />
<br />
Thirty percent of those in the "overweight" class believed they were actually normal size, while 70 percent of those classified as obese felt they were simply overweight. Among the heaviest group, the morbidly obese, almost 60 percent pegged themselves as obese, while another 39 percent considered themselves merely overweight.<br />
These findings may help to explain why overweight and obesity rates in the United States continue to go up, experts say.<br />
"While there are some people who have body images in line with their actual BMI, for many people they are not, and this may be where part of the problem lies," said Regina Corso, vice president of Harris Poll Solutions. "If they do not recognize the problem or don't recognize the severity of the problem, they are less likely to do something about it."<br />
<br />
I see people in the gym all the time that may be unaware of issues they should be working on and how weight loss actually works. And these are the few that are motivated and aware enough to get off their asses and do something!Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-27551853955769707652010-08-25T11:26:00.000-07:002010-08-25T11:26:27.680-07:00Ab FixesA short article I wrote for Men's Health UK regarding correcting perceived abdominal imbalance is<a href="http://www.menshealth.co.uk/building-muscle/abs-workout/fix-your-six-pack"> now online</a>. For your convenience here it is:<br />
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<blockquote><span class="Apple-style-span" style="color: #333333; font-family: 'Arial Regular', arial; font-size: 14px; line-height: 20px;"><h3 style="color: #333333; font: normal normal bold 16px/20px Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">When three should be six</h3><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Every body is different and, even if you’re following an intense training plan and flawless dietary regime, six abs popping out from your midriff with West End-worthy choreography isn’t guaranteed. A little variation in the size of your six (or, if you’ve really been gunning your core, eight) is nothing to worry about, of course. But if you find your <em>rectus abdominis</em> developing in a noticeably lopsided way there may be other issues afoot. Personal trainer <strong style="color: #333333; font: normal normal bold 14px/20px Arial;"><a href="http://elementalfitnesslab.blogspot.com/" style="color: black; outline-color: rgb(255, 255, 255); outline-style: none; outline-width: 0px; text-decoration: none;" target="_blank">Chris Bathke</a> </strong>explains how to deal with abdominal imbalance.</div><h3 style="color: #333333; font: normal normal bold 16px/20px Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">A question of posture</h3><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">“Perceived imbalances in the abdominals are complicated, and there may not be one magic movement to fix a three-pack,” explains Bathke. “Your six-pack is made up of one muscle separated by tendons, so it’s doubtful what you see as a deviation has anything to do with the size of the <em>rectus abdominis</em>.” (And you can’t isolate half a muscle, anyway, so don’t go trying acrobatic sit-up variations in the hope of shoring up your symmetry.)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">If the problem <em>is</em> with your abs, often the underlying cause will be postural. “It might be an issue in your hips that is causing your torso to compensate with a slight twist, or it might be tightness in one side of your back resulting in a similar postural misalignment – but you’ll need to consult a physical therapist to be certain,” says Bathke.</div><h3 style="color: #333333; font: normal normal bold 16px/20px Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Not so bleak</h3><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">If, on the other hand, your imbalance is down to your obliques, there are practical training steps you can take to fix it. “If you feel one side of your stomach is more muscular than the other then first measure how long you can hold a side plank on each side,” says Bathke. “If one side is noticeably weaker then add woodchops into your program and do a 2:1 ratio of reps from the weaker to the stronger side.”</div><h3 style="color: #333333; font: normal normal bold 16px/20px Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">How to do the side plank</h3><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Lie on your side with your forearm on the floor under your shoulder. Push your hip up off the floor and hold for as long as you can. People often stick their bum out to take some of the load off the obliques. Don’t. “Your body should form a straight line from your feet through the hips to your head,” says Bathke.</div><h3 style="color: #333333; font: normal normal bold 16px/20px Arial; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">How to do woodchops</h3><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">For our purposes you will want to do anti-rotation woodchops so that the hips are not working, only the core. To do this grab a cable as in a <strong style="color: #333333; font: normal normal bold 14px/20px Arial;"><a href="http://www.menshealth.co.uk/video/?c=FitnessandMuscle#v1454974909" style="color: black; outline-color: rgb(255, 255, 255); outline-style: none; outline-width: 0px; text-decoration: none;" target="_blank">regular woodchop </a></strong>but resist the twisting of your torso as you bring your arms across your body and back.</div></span></blockquote>In other ab-related news yesterday I received an advance copy of The New Rules of Lifting for Abs from my friend<a href="http://www.louschuler.com/"> Lou Schuler.</a> This is Lou and Alwyn Cosgrove's third book in the phenomenally successful New Rules series. If you haven't read the other two I highly suggest buying them. As a trainer I still refer back to those books for useful bits of information, and the programs are great for everyone from newbies to people that have been training for years.<br />
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I won't reveal too many details about the new book yet other than to say Lou does a fantastic job at presenting core training in a way consistent with the most current and advanced research on the matter. In other words no crunches, sit-ups, or leg lifts, but lots of full body movements that remind us that the core is not just the abdominals, but is really all the muscles that attach to your his, pelvis, and lower back.<br />
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So yes, your "core" training should include exercises that work the glutes, adductors, hip flexors, and lats in addition to the usual abdominal muscles.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-60478049152687074492010-08-11T08:24:00.001-07:002010-08-11T08:31:06.864-07:00Perform Better 3 Day Function Training Summit in Long Beach<div align="CENTER" style="margin-bottom: 0in;">Review of the Perform Better 3 Day Functional Training Summit Long Beach</div><div align="CENTER" style="margin-bottom: 0in;">August 6-8, 2010</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">I just got back from Perform Better's annual festival of brain overload, otherwise known as the Functional Training Summit, and know that I had better start digesting what was dished out over the weekend before it fades into just a collage of extremely smart people. There is no way to try and review each session I attended, as that require a separate hard drive, but there were some themes that connected many of the talks.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">The first day started out at the acceptable hour of 9am. Everyone knows trainers hate getting up early more than anyone. Upon walking in we ran into the regulars in the lobby: Robert Dos Remedios, Bill Hartman, Dewey Nielson of Impact Jiujitsu, Craig Rasmussen of Results Fitness, Rachel Cosgrove among others. Free coffee draws them like flies. </div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">While still signing in Steve Cotter, kettlebell coach and all around athletic freak, came by so we after the obligatory bro-hug I asked if he might need some assistance in his 9am hands-on session. I knew the place was going to be packed so I had worn my IKFF coach shirt, and Steve was gracious enough to let me help out. There were about 300 people in the room swinging iron balls the entire hour, which caused me to be quite cautious when attempting to navigate my way around.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Steve is a master teacher, and it really shows in his ability to command and effectively instruct such a huge group. Judging by the smiles afterward, and the line of people waiting to talk to Steve he was successful in conveying some key concepts in classical kettlebell lifting. His presentation focused on the sport lifts of the jerk, clean and jerk, and snatch. Along with that he broke down the form of each and why proper form is key to development, progression, and staying injury free. In other words Steve focused on movements that work the entire body, and stress developing a high degree of movement quality, joint mobility, joint stability, and structural integrity.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Before getting into further specifics, many of the very best minds in the fitness and physical therapy, and athletic training world touched upon the same theme: Movement quality.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">If you don't have it, then above all you need to address it. </div><div style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;"><b>Move On</b></div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Since most in attendance are trainers, coaches, physical therapists, chiropractors, the issue is how to express this to clients that may just want to drop a few pounds or look good naked. They may not give a damn at first that they move like crap, so how do we as health professionals get them to care and show why this matters?</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">I have to admit this is a skill I am still working on developing, as it can be quite challenging in a culture where ideas of fitness are often based on phony digitally altered photos of fitness models and celebrities, and chemically enhanced athletes and bodybuilders.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Gray Cook, father of the functional movement screen,. Dr. Stuart McGill, one of the world's most respected researchers on spine mechanics, Dr. Sue Falsone, director of physical therapy at Athlete's Performance, Bill Hartman, the smartest man in fitness, Dr. Greg Rose, head honcho at the Titleist Performance Institute, Michol Dalcourt, Dr. Lee Burton, Chuck Wolf, Vern Gambetta. The list of presenters goes on but they all addressed the issue of movement quality and why without it not only will individuals not achieve truly good health, but will increase the likelihood of future injury and inhibit physical potential.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Both Gray and Michol Dalcourt used the term “authentic movement” in their talks, which refers to developmental physiology and the study of how humans learn to move in infancy. In terms of fitness what this means is that as adults if we don't practice good movement in exercise we lose it – sitting in chairs or on the sofa for most of the day with little squatting, rolling on the floor, crawling, or other similar movements.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Sue Falsone even had us get into fetal position for certain thoracic spine mobilization exercises, and also mentioned that reclaiming our original mobility is critical to staying out of her physical therapy office. And she had some funny stories about having LA Dodger players hide in the corners to do these exercises so other players wouldn't see them. </div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Dr. Greg Rose spoke about training rotational athletes (golfers, tennis, baseball etc...), and focused on where golfers break down (the low back and shoulders/elbows). But why they break down is most often because adults lose hip mobility and so are limited in pelvic rotation, which causes gross compensation up or down the kinetic chain, and leads to pain and injury. </div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In other words everyone that has to move their hips in life, whether it's swinging a club or getting in and out of your car better know where they are in regards to good hip function or else. The same goes for the ankle, and of course the thoracic spine. In other words no matter your activity if the body is not moving properly then problems arise.</div><div style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;"><b>Antagonists Don't Exist</b></div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Expanding on the movement quality topic for a moment, another interesting idea presented by more than one speaker is the fact that muscles/fascia are task specific, not anatomy specific. In other words if we think of workouts as training this or that muscle instead of particular movements then we are ignoring how the body truly works. </div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">This is in part why bodybuilding style body part splits can and do worsen movement quality and why so many people end up with dysfunctions while doing them.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">We often think of muscles working in opposition, such as the bicep and tricep. However the way they function depends on the movement, not an anatomy map. For example Michol Dalcourt gave the example of the anterior and posterior tibialis. We normally think one functions to cause dorsiflexion in the foot while the other muscle caused plantar flexion. Which is true, but only in one plane of motion (sagittal).</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">But what if you are moving laterally, then what? Well in that case since both of those muscles run to the inside of the leg down near the ankle, then when moving in the frontal plane both anterior and posterior fire together to produce movement. In other words they are synergists, not antagonists. Therefore training that only takes into account plantar and dorsiflexion are missing the boat.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Gray Cook gives the example of when standing from a sitting position the rectus femoris (one of the quads) and three hamstrings fire together to produce movement. Further, neither change length from sitting to standing. Instead of functioning as big movers, in this common movement these large muscles all function as joint stabilizers. This is called Lombard's Paradox. </div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">So while we normally think and train these muscles as antagonists, one of the most common human movements we do many times each day proves that training them solely in that manner is a mistake. There goes your leg extensions and leg curls huh?</div><div style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;"><b>Welcome to a brave new world.</b></div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Dr. Stuart McGill was one of the most popular speakers of the weekend, and arriving late to his talks meant sitting on the floor. His popularity is deserved as a who's who of superstar athletes and their trainers go to his lab to be trained by him.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In two of his four talks Dr. McGill addressed back pain and methods he uses to assess and address it. The take home is that our spines, particularly our lumbar area, only as so many bends until it fatigues and breaks down, so doing any exercise that involves spinal flexion (crunches of any sort, leg press) are inherently inadvisable. Developing core strength endurance is where most people need to look, so plank variations, chops, farmer carries, and so on are preferred choices in Dr. McGill's toolbox.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">To back this up he showed video clips of various MMA stars, World's Strongest Man competitors, Olympic track and field athletes etc... using these movements in their strength and conditioning work, as well as back pain patients using similar movements.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In addition to video evidence one only had to look around the room and see else was listening with rapt attention. Jon Chaimberg, UFC champ Georges St. Pierre's trainer, Dan John, world class strength coach, Gray Cook, Alwyn Cosgrove's staff, and so on.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">One other tidbit of information Dr. McGill stressed was that he thinks there is way too much focus on squatting with a barbell, and that this puts unwelcome stress on the spine, and that over time this will take a heavy toll. He recommended that people should do more sled pulling and pushing, less squatting.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Some of Dr. McGill said is sure to be controversial to some people, but it was great in how he does not shy away from it, but simply backs it up with years of research in the lab, in gyms, and training thousands of people from back pain patients to world class athletes. In a question and answer session one guy got up and said he was a bit confused about some of the information as his pilates background taught him the body functioned in certain ways and pilates curl ups and other movements attempting to isolate the spine or core in flexion were THE way to go.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Dr. McGill simply replied that in the fitness world there have been too many gurus espousing this or that way with no real science to back it up, so if you want to destroy your spine go ahead and keep doing such movements.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Brutally honest. I Love it.</div><div style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;"><b>Old or New School?</b></div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Vern Gambetta, who has been in training athletes for 40+ years talked about how nothing is really new, and that what athletes did 100 years ago is just as valid. He showed pictures of baseball players in the 1930's doing planks and trunk stability work, of multi-joint cable movements in 1910, and his first “facility” which produced world class water polo and baseball players that consisted of climbing ropes, a hill to run up, monkey bars, and free weights.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In other words whole body movements that utilized authentic movement. Machines and bodybuilding is where we screwed up. Vern spoke about athletes in the the 19<sup>th</sup> century that had nothing but simple kettlebells, ropes, and barbells that could put 300lbs over their head. But I love ethnographies of physical culture so call me biased.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Departing from the topic of movement quality for a moment, Bill Hartman, physical therapist and “smartest man in fitness” talked about training field athletes. In particular he spoke about how in his work he found football players and others often are too developed when it comes to strength and need more oxidative capacity in order to maximize their potential.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In other words these athletes, including MMA fighters, often focus too much on high intensity intervals (Tabatas) that use the phophagen and glycolytic systems but ignore the oxidative system. If you've ever seen a fighter gas after 5 minutes, or a football player slowing down in the 3<sup>rd</sup> quarter then you know what Bill is talking about.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">What he isn't talking about here is “cardio”, but specific methods of keeping the athlete working at an intensity level at which they won't tap into the glycolytic system, but where they will progressively improve the oxidative capacity of slow twitch muscle fibers so that over time more ATP can be produced and utilized by the muscles. </div><div style="margin-bottom: 0in;">What this means is that the athlete will improve their ability to perform a certain task over and over at a higher intensity. Short intervals only in training won't get the job done.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Now whether or not most people will want to endure the type of block periodization programs Bill uses is another matter, as it looks like pure torture. But it works, and his athletes, some of whom were in attendance, have proven it in competition.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">In summary I came away with a host of information that is going to be put to use in my client's training post haste, and that everyone reading this interested in the concept of movement quality should immediately go buy Gray Cook's new book “Movement”, along with Stuart McGill's books.</div><div style="margin-bottom: 0in;"><br />
</div><div style="margin-bottom: 0in;">Now excuse me but I have to go move.</div>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-6449463485350961602010-07-29T09:57:00.000-07:002010-07-29T09:57:20.527-07:00No more Cap'n CrunchGratuitous self-promoting time here on EFL. Have a look at my<a href="http://www.menshealth.co.uk/Fitness-&-muscle/Exercises-to-void-Part-I-arms-and-back/v3"> latest mini-article</a> on Men's Health UK site. But I have to admit it was the MH editor that came up with the Cap'n crunch line. Why are those damn guys always so much better at writing than me...<br />
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This article was informed partly from a Dr. Stuart McGill article aimed at personal trainers that I wrote about previously. The subject of core training, while important, is ridiculously hyped (What? Say it ain't so!). McGill often points out that what should seek to achieve in training is "super stiffness" in the core. And while most people haven't a clue what that really means, nor do most care, at least about stiffness <i>there</i>, I'll break it down a little.<br />
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Dr. Lenny Parracino, a much smarter person than I could hope to be, said in a talk that the structure of our core serves to not only stabilize the spine, which is crucial for survival, but in order to act as a mechanism to transfer energy between the lower and upper body.<br />
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In other words, when you throw a punch or run you are transferring energy between your lower and upper body. If some of that force is lost through it's journey through the core due to lack of tension the your punch will be weaker or you'll run slower.<br />
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Or if you are in the gym deadlifting and your core is able to maintain a stiff, stable back then not only will you not be able to lift as much as your legs or upper back might allow, but the lack of stability puts excess stress on other structures such as your lumbar vertebrae, resulting in injury. Same thing for runners or cyclists, although it may take more time for dysfunction to develop.<br />
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So without further ado:<br />
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<span class="Apple-style-span" style="font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px;"></span><br />
<ul style="list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="FM" style="color: #b7af00; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><h2 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 16px; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Don't do crunches, do Swiss ball planks</h2></li>
<li style="list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong>Avoid because... </strong>"The rectus abdominis – commonly known as your six pack – does not function primarily to bend the torso, but rather to brace the spine and transfer power from the hips to the upper torso," explains personal trainer <a href="http://elementalfitnesslab.blogspot.com/" style="color: #191919; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank"><strong>Chris Bathke</strong></a>. What's more, he adds, a recent article by one of the foremost researchers on core and back health, Dr Stuart McGill, outlined how our lumbar discs can only take so many repetitions of flexion (such as a crunch) before injury and pain occur. Cap'n Crunch is a breakfast cereal. Not an aspirational nickname.<br />
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<strong>Do instead... Swiss ball planks</strong><br />
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<strong>Why?</strong> They work the core the way nature intended – with little to no strain on your back. And they work it hard.<br />
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<strong>Form </strong>Assume a plank position with your elbows on a Swiss ball and feet on the ground. Tighten your glutes and brace your core as if about to get punched. Now push your elbows against the Swiss ball while maintaining a stable torso. Three sets of 30 seconds should suffice.<br />
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<strong>Progression</strong> Take the same position on the ball but this time move your elbows in a circular pattern (like<a href="http://www.youtube.com/watch?v=xasURDPwkkw" style="color: #191919; outline-color: initial; outline-style: none; outline-width: initial; text-decoration: none;" target="_blank"><strong>this chap</strong></a>). Again, make sure there is as little movement in your torso as possible. Do 15 seconds one way then switch directions for two or three sets.</li>
</ul>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-4905875666225180352010-07-27T10:53:00.000-07:002010-07-27T10:53:16.892-07:00Research Review: Energy Cost of RunningBack to reviewing some research literature here. The study I chose is a joint project between the University of Montreal and University of Poitiers, France, and concerns the effect of plyometric vs. weight training on the energy cost of running.<br />
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Source: Journal of Strength and Conditioning Research 24 (7) 1818-1825, 2010.<br />
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The energy cost of running refers to the effort needed to achieve a particular running performance. Or in other words is a measure of the effort and relative intensity needed to run a certain pace for a determined distance. The less effort it takes one to keep a pace the longer the runner can hold that pace, and so the better their performance will be.<br />
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In the introduction the authors cite various studies that looked at how runners improved their performance through plyometric training (explosive work such as depth jumps and rebound work. The present study took 35 trained endurance runners and divided them into plyo groups and a group that did strength training.<br />
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The strength training group did ONE session per week of from 3-6 sets of 8 repetitions of lower body squats in a smith machine (poor choice in my opinion) at a relatively high intensity in order to maximize peak force output. The other group did reactive rebound jumps from a 20-60cm box in order to improve power output. Both are fairly low volume, high intensity protocols.<br />
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Another group did no strength or power work, only endurance running.<br />
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Results: Both strength and power training groups improved the efficiency of the energy expenditure, with the depth jump group showing slightly better improvements. Results were better for the lower level runners than more experienced runners, which the authors hypothesize is because stronger, higher level runners need higher intensity and greater volume to affect their performance - which makes sense.<br />
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The bottom line is that doing some form of strength and power training, even only once a week, which is far from optimal according to other research out there on athletic training, does produce results. So if you are an endurance athlete looking to improve your performance then you should get on a strength & conditioning program designed according to your condition and needs.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-15696895511950408452010-07-19T10:05:00.000-07:002010-07-19T10:05:59.718-07:00Endless Summer<div align="LEFT" style="margin-bottom: 0in;">It's that time of year again. Pool parties and summer BBQs are in full swing, and now it's time to show off your hard work. But what if you aren't yet in the kind of shape you want to be? Well you still have a bit of time, but there is no time to lose. And be honest, it would pretty cool to show up at the summer party and display some enhanced athleticism in smoking all-comers in volleyball game. Or maybe an impromptu cage fight is more your speed. Either way it's better to be all go -n- show. Whether or not it's smart to hit the kind of parties that involve elbow strikes is another matter.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">In Santa Monica where I used to live, summer means hanging out at the old Muscle Beach climbing ropes and using the rings and gymnastic bars. If you've ever been there you've seen people with impressive physiques and real functional strength. In fact recently old school UFC fighter Oleg Taktarov was there climbing the rope next to my client. Now there's a guy that could tear up your backyard fight club picnic.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">I've also seen plenty of meathead looking guys walk up and try to show off to their girl only to quickly find out real quick they don't have the strength to make it up a rope. I'm not saying you have to forget curls forever, but you could do worse than incorporating some athletic aspects into your training. The following program may have some exercises and protocols that you might not have tried before, but nothing works better to break out of a rut than a program you've never done. If you are like me or my clients than undertaking a challenge itself is a good motivator, and makes time in the gym more enjoyable. And be honest, when was the last time you walked out of the gym thinking 'Damn! That was fun'?</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Strengthen Your Base</div><div align="LEFT" style="margin-bottom: 0in;"> Everybody knows that strength and muscle mass are interrelated factors important in performance and aesthetics. But rather than try to reinvent the wheel I suggest that those looking to get ready for beach season not drop what we know works. I've had clients do very well with 3 sets of 5-8 reps or similar variations like Dan John suggests with the 2-3-5 rep protocol.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">Two to four days per week of some basic lifts done with either of those rep/loading schemes will work for a lot of people, depending on your current training status of course. If you just looking get big or up your numbers in the big three then do what's appropriate for that. But for the rest of us just make sure you are getting in a lower body hip dominant movement, a knee dominant movement such as the front squat, and upper body vertical/horizontal push and pulling movements. So if you plan to do strength work twice a week it could be as simple as a deadlift variation and a horizontal pushing movement one day, a squat and upper body pulling the other. If you are doing three days per week then you can obviously add a vertical push and pull and some unilateral lower body work. I usually stick with no more than two exercises per day using the strength protocols listed above, then move on to the metabolic strength work. Any more and it can eventually be a bit much for some to recover from.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">I would also apply normal guidelines when dealing with imbalances or tweaks, so if your posterior chain is stronger than the anterior then emphasize front squats for a cycle of 4-6 weeks or vice versa. If your shoulders are internally rotated, as with most guys I see in my work place, or if your shoulders act up then work more upper body pulling pulling to help remedy the situation.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Incorporating metabolic strength work</div><div align="LEFT" style="margin-bottom: 0in;"> If your gym is anything like mine it's less crowded now than it was in January, so we can be a bit more creative in setting up some fun metabolic circuits. But even if it is crowded these are designed to use minimal space and equipment to avoid possible headaches in dealing with crowds. You won't need much more than a few dumbbells, cable station, or squat rack. If you have access to kettlebells, rings etc... then all the better.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">The idea here is to incorporate challenging movements into a full body protocol that can still produce hypertrophy, but also engage multiple energy systems (oxidative, glycolytic, phosphogen) and thus improve body composition. But the intensity and volume are such that your central nervous system will not get hit so hard as to impede recovery. That said I would advise a deload or back off week every four weeks.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">My philosophy on working muscle groups with this type of work is best summed up by Dan John's quote that “The body is one piece.” Further, noted physical therapist Gary Gray says we essentially have one muscle because every muscle is connected to every other through kinetic chains and fascial lines, so for the sake of our experiment here forget futile attempts at isolation and instead enjoy introducing your shoulder to your core to your hips. You may even notice you move better and your joints are less achy after a month of this work. Though you might not notice it now all those dumb things we do to our shoulders and backs come back to eventually bite you in the ass.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">Concerning how we'll implement the metabolic strength work, depending how you like to work timed sets, such as a timed density circuit such as in my <span style="color: navy;"><span lang="zxx"><u><a href="http://www.tmuscle.com/free_online_article/sports_body_training_performance/timed_circuits_pace_yourself_for_maximum_fat_loss">last article</a></u></span></span>, or ladder sets are excellent protocols. Either way you'll probably end up doing a similar amount of volume and total work. If you prefer doing a set number of reps then ladders might be up your alley. And if you work with a training partner than all the better. You can compete against each other to see who can finish the circuit first, or work against the clock. If done right the following ladder sets should push you nearly to the point of getting light headed. In other words if at some point you aren't wondering why you put yourself through this then you aren't going hard enough. </div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Ladder Sets</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">The rep scheme is a descending pattern of 10/8/6/4/2 reps of each exercise. So for the first round do 10 reps of each movement, then 8 and so on down to 2. Rest is self regulating, but in general rest a little more during the first round of ten reps as you'll be using a load close to your 10 rep max. Start at 60 seconds rest after the first round, then reduce it by 20 seconds after each subsequent round so that by the last two rounds of 4 and 2 reps respectively, you go straight through with no rest between exercises. You might also notice that the total volume is equivalent to doing the ol' 3x10, so don't be surprised if by loading these exercises up you get some hypertrophy. I suggest starting out with a 12 rep max weight.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">10/8/6/4/2</div><div align="CENTER" style="margin-bottom: 0in;">2a. One arm inverted row (10 each arm, or 5 each if you need to)</div><div align="CENTER" style="margin-bottom: 0in;">2b. Bulgarian split squats. Start with ten each leg. </div><div align="CENTER" style="margin-bottom: 0in;">2c. Single leg Romanian deadlift (5 each side on the first round, 4 the next etc...)</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">If the circuit above is too easy with your estimated 12rm weight then go a bit heavier. Or you can reduce the rest, depending if you want to emphasize hypertrophy or conditioning. If you are more concerned about building as much muscle as possible then load up the weight on the Bulgarians and deadlifts. But if your goal is to drop some fat then simply try and reduce the rest as much as possible, similar to the way a density circuit works. You can even time this circuit from start to finish, then try to beat it the next time you do it. I do this with certain clients and it tends to work well as a motivator.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">After doing the ladder circuit it's time to wind it up with an anaerobic finisher. The purpose here is to put your body into oxygen debt while challenging you with some athletic movements.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">The first finisher is as follows. Do as many reps of each exercise with a full range of motion and perfect form as possible for 20 seconds, then immediately move to the next. Rest for 60 seconds after the last exercise. You'll start with 2 rounds the first week, then bump it up to three the following week. If that is too easy then simply do 30 seconds of each movement. </div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Putting it together</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">A workout </div><div align="CENTER" style="margin-bottom: 0in;">1. Deadlift 3x5</div><div align="CENTER" style="margin-bottom: 0in;">2. Barbell bench press 3x5 </div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">10/8/6/4/2 reps of</div><div align="CENTER" style="margin-bottom: 0in;">2a. One arm inverted row (10 each arm, or 5 each if you need to)</div><div align="CENTER" style="margin-bottom: 0in;">2b. Bulgarian split squats. Start with ten each leg. </div><div align="CENTER" style="margin-bottom: 0in;">2c. Ab rollout</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Finisher: 20 seconds of each movement for 60 seconds total work x 2 rounds.</div><div align="CENTER" style="margin-bottom: 0in;"> </div><div align="CENTER" style="margin-bottom: 0in;">3a Med ball jumping burpee (holding a med ball do a burpee followed by a broad jump)</div><div align="RIGHT" style="margin-bottom: 0in;">3b. Farmer carry. Pick up 2 heavy dumbbells or kettlebells and carry them around.</div><div align="CENTER" style="margin-bottom: 0in;">3c Kb or db swing</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;">The above examples will comprise one day, so I'll give you two more examples of complete days including strength work, a ladder set, and anaerobic finisher. Also notice that these get you moving in different planes of motion.</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">B workout </div><div align="CENTER" style="margin-bottom: 0in;">1. Barbell front squat 3x5</div><div align="CENTER" style="margin-bottom: 0in;">2. Barbell bent over row 3x5</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">10/8/6/4/2 reps of</div><div align="CENTER" style="margin-bottom: 0in;">2a. Lateral lunge</div><div align="CENTER" style="margin-bottom: 0in;">2b. One arm overhead press </div><div align="CENTER" style="margin-bottom: 0in;">2c. Single leg Romanian deadlift (5 each side on the first round, 4 the next etc...)</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Finisher: 20 seconds of each movement for 60 seconds total work x 2 rounds.</div><div align="CENTER" style="margin-bottom: 0in;">3a. Alternating jumping lunge</div><div align="CENTER" style="margin-bottom: 0in;">3b. Spiderman pushup</div><div align="CENTER" style="margin-bottom: 0in;">3c. Jump squat</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">C workout </div><div align="CENTER" style="margin-bottom: 0in;">1. Barbell power clean 3x5</div><div align="CENTER" style="margin-bottom: 0in;">2. Weighted chin-ups 3x5</div><div align="CENTER" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">10/8/6/4/2 reps of</div><div align="CENTER" style="margin-bottom: 0in;">2a. Dips (weighted if possible)</div><div align="CENTER" style="margin-bottom: 0in;">2b. Cable woodchop</div><div align="CENTER" style="margin-bottom: 0in;">2c. Single leg squat to box(5 each side on the first round, 4 the next etc...)</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="CENTER" style="margin-bottom: 0in;">Finisher: 20 seconds of each movement for 60 seconds total work x 2 rounds.</div><div align="CENTER" style="margin-bottom: 0in;">3a. Renegade row </div><div align="CENTER" style="margin-bottom: 0in;">3b. Db squat to push press</div><div align="CENTER" style="margin-bottom: 0in;">3c. Lateral skater lunge</div><div align="LEFT" style="margin-bottom: 0in;"><br />
</div><div align="LEFT" style="margin-bottom: 0in;"> </div>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-69715732586996545532010-07-04T12:37:00.000-07:002010-07-04T12:37:31.354-07:00Big MoveApologies for not posting the past couple of weeks, but we are in the process of moving from Los Angeles to Portland, Oregon. It's been a while in the works and the right opportunities arose.<br />
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To all my clients and colleagues at Equinox Santa Monica, and everyone else reading this I know in the area I thank you for being good friends. Believe me, I have learned as much from you as from any other source.<br />
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So two days until we hop in the car and drive north, where I will soon be working out of <a href="http://edgeperformancefitness.com/">Edge Performance Fitness.</a><br />
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It's hard to tell from the website, but it's a beautiful, open facility with an as yet untapped large outdoor area (that will change very soon!). Having no machines nor mirrors, it's not the typical gym but is exactly what I want in a facility - one that encourages movement and health. I'll be bringing all my tools to the gym, so it will certainly be an adventure in getting acquainted with the community and building my network again.<br />
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I'll be posting soon with reports, pictures, and video of the new place.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com3tag:blogger.com,1999:blog-61770533993698527.post-45655555107229907822010-06-21T22:55:00.000-07:002010-06-21T22:55:08.855-07:00Read This and Get StiffDr. Stuart McGill, professor of spine biomechanics and one of the world's foremost researchers into matters of core and back health recently published an article aimed at personal trainers that breaks down the hows and whys of core training and back health.<br />
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This week I'm using this topic for my last educational forum at Equinox, because it never ceases to amaze me the number of trainers I see having clients do set after set of crunches when I know damn well those trainers know better than that.<br />
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Yes I know people may demand "cut abs" and still buy into the broscience regarding core work. But we as fitness professionals are supposed to educate our clients, not acquiesce to something we know is counterproductive.<br />
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Back to Dr. McGill's article, he states that repeated spine flexion (crunches) are commonly believed to be a good way to train the abs. However the rectus abdominis and abdominal wall do not function optimally to bend the torso, but rather to brace the spine and transfer power from the hips to the upper torso. Or as he puts it a "elastic storage and recovery device."<br />
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In other words your six pack is used to stabilize and stiffen the spine, not flex it.<br />
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Further, Dr. McGill says that our lumbar discs can only take so many reps of flexion before injury and pain happen, so you'd better save them for tying your shoes rather than endless reps of crunches that do literally nothing for developing a strong, healthy core.<br />
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As to why some people can tolerate crunches and some can't blame your parents. We all know people that are naturally lean or strong, or those that have done crunches for 20 years with no problem. Those are the lucky few. Why keep rolling the dice and wasting your time?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.alanaragonblog.com/wp-content/uploads/2010/06/broscience-alan-aragon-e1276617690872.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="104" src="http://www.alanaragonblog.com/wp-content/uploads/2010/06/broscience-alan-aragon-e1276617690872.jpg" width="320" /></a></div>This is only the tip of the informational iceberg regarding McGill's work on intelligent core training. For more info consult his latest article in the June 2010 issue of the Strength & Conditioning Journal. Also check out an audio interview and video clips <a href="http://www.sportsrehabexpert.com/public/195.cfm?sd=2">here</a>.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-87545553188698547162010-06-08T12:16:00.000-07:002010-06-08T12:16:22.744-07:00This Is Your Body On TV<div class="separator" style="clear: both; text-align: center;"><a href="http://www.theblogfathers.com/uploads/2008/06/obesity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://www.theblogfathers.com/uploads/2008/06/obesity.jpg" width="320" /></a></div><br />
According to a study published in the <a href="http://www.adajournal.org/article/S0002-8223(10)00240-3/abstract">Journal of the American Diatetic Association</a> if Americans ate only what was advertised on TV we would all end up looking like the guy to the far right above, or worse.<br />
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<blockquote><span class="Apple-style-span" style="font-family: helvetica, arial, sans-serif; font-size: 13px;">Results suggest that a diet consisting of observed food items would provide 2,560% of the recommended daily servings for sugars, 2,080% of the recommended daily servings for fat, 40% of the recommended daily servings for vegetables, 32% of the recommended daily servings for dairy, and 27% of the recommended daily servings for fruits.</span></blockquote><br />
The really scary part is that ads during Saturday morning cartoons figured prominently in the study. Is it any wonder that there is a rapidly growing obesity problem among kids?<br />
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We all know kids watch way to much TV, not to mention that Phys Ed. is becoming a rarity in schools. That all adds up to serious health concerns such as type II diabetes becoming more common even among teens, something unheard of a couple decades ago.<br />
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Among adults the health concerns are of course no less dangerous. Diabetes, heart disease, and any number of potentially fatal issues are associated with obesity.<br />
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People are naturally influenced by what is pitched to us on TV. Advertising firms are full of very smart people that do nothing but figure out how to exploit our brains in order to get us to want what they sell.<br />
Therefore the best option is to not watch TV. Or at least channels that do a lot of this sort of advertising.<br />
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It's funny how many people I hear say they don't have time to get in 3 hours of physical activity a week, yet can give you all the details on any number of TV shows.<br />
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The way I deal with this is to say fine, pick a few shows you like to watch but stretch or get on the foam roller while watching, and don't snack. And that they MUST schedule regular times to exercise, as this is the only way it's likely to get done - much the same as people know when their favorite shows are on, know ahead of time when it's your time to focus on your health.<br />
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Pretty soon I notice those clients begin to like exercising more, have less stress, and of course become more fit. Funny how that works.Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0tag:blogger.com,1999:blog-61770533993698527.post-1604105225676172392010-05-25T13:36:00.000-07:002010-05-25T13:36:39.850-07:00Best Exercises You've Never Tried Vol. 1A new Men's Health article I contributed to titled <a href="http://www.menshealth.co.uk/Fitness-&-muscle/The-best-exercises-youve-never-heard-of-Part-I/v3">"The Best Exercises You've never Tried Volume 1"</a> is up on their site today.<br />
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They wanted a brutal exercise that one doesn't see often. I chose this because 1. It's a phenomenal movement 2. My clients hate it, which is why you don't see it done often.<br />
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<blockquote>The upper-body annihilator<br />
The plank walk, by Chris Bathke <br />
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"This is an exercises you rarely see, and once you try it you'll know why," says Bathke. "It will wreck you." Much like it wrecked this chap.<br />
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Form<br />
Assume a press-up position with your feet on a powerwheel, Ab Dolly, or even a towel (it must be a smooth floor). Hold a strict plank position and using your hands, walk forward. You can go for time or distance, but make sure form is perfect.<br />
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Works<br />
Your entire anterior core, arms, and shoulders all get a wringing from this exercise, which also requires scapular stabilisation. "Pretty much your entire upper body is working together, as it should, in order to do the plank walk correctly," says Bathke<br />
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Once you've mastered it...<br />
Progression I: Try to go backwards. For example, walk 10 metres forward, then immediately go backwards to the starting point. Repeat twice.<br />
Progression II: Add a press-up in between each “step” with your hands. You won't cover much ground before having to stop. Consider your upper body and core work done.<br />
Progression III: Bring your knees to your elbows in a tuck position between each step.</blockquote><br />
The guy in the video below getting worked is pro MMA fighter Diego Sanchez. Steve Maxwell, the first American to win a world championship in Brazilian Jiujitsu, is the guy coaching him. <br />
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<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/ZIQMFganKyA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/ZIQMFganKyA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object>Chris Bhttp://www.blogger.com/profile/14912927764686464310noreply@blogger.com0