Lou 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.
But first Lou would like to explain the inclusion of 'abs" in the title on this Fitcast podcast.
For your benefit listen to the entire podcast. Some nuggets of knowledge are within.
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.
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.
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.
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.
The title of Part 3 "All Training Is Core Training" says it all.
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.
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.
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.
And as any experienced trainer knows the basics never go out of style.
My favorite part of the book is the last third which deals with lifestyle issues, nutrition, and strategies for developing a healthier lifestyle.
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.
Yep. They shoot them dead.
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.
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.
The book is now available for pre-sale on Amazon for $16, and ships out Dec. 30th. Check it out.
Monday, December 20, 2010
Tuesday, December 7, 2010
Kettlebell Resources
The 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 Edge Performance Fitness.
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.
Here is a good routine from Steve Cotter. Search around for others of his as well.
Russian champion Igor Morozov display the kind of joint mobility that can be attained through years of training.
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.
Next Ivan Denisov demonstrating clean and jerk (long cycle) technique during a world record setting competition. Might as well learn from the best!
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.
Denis Kanygin breaks down the clean and jerk technique
This should be enough to chew on for awhile.
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.
Here is a good routine from Steve Cotter. Search around for others of his as well.
Russian champion Igor Morozov display the kind of joint mobility that can be attained through years of training.
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.
Next Ivan Denisov demonstrating clean and jerk (long cycle) technique during a world record setting competition. Might as well learn from the best!
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.
Denis Kanygin breaks down the clean and jerk technique
This should be enough to chew on for awhile.
Monday, November 22, 2010
The Origins of Weightlifting
My friend Mike Mahler forwarded this fascinating video on the history of weightlifting.
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....
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....
Wednesday, November 10, 2010
The Facts Of Life
"It's better to burn out than grow old"
I wonder how if Neil Young feels differently now?
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.
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.
One of my brothers is in his 50's and still kicks my butt cycling!
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.
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).
I still have that scroll hanging on my wall.
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.
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.
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)).
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.
The purpose was to determine if age affects strength gains.
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).
Intensity was slowly increased over the 13 weeks, from 60% of 1RM to 75%, using 8-12 reps.
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.
The results?
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.
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.
There are now officially no excuses for you all to not progress and get stronger.
I wonder how if Neil Young feels differently now?
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.
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.
One of my brothers is in his 50's and still kicks my butt cycling!
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.
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).
I still have that scroll hanging on my wall.
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.
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.
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)).
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.
The purpose was to determine if age affects strength gains.
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).
Intensity was slowly increased over the 13 weeks, from 60% of 1RM to 75%, using 8-12 reps.
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.
The results?
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.
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.
There are now officially no excuses for you all to not progress and get stronger.
Wednesday, October 27, 2010
Recovery - You Need It
Have you heard the one about the attorney that represents himself? Turns out he has an idiot for a client.
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.
Whaddaya know, it makes me feel like a million bucks...
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? ;)
It has also given me a good excuse to revisit some exercise DVDs in my library. In particular Bill Hartman/Cressey/Robertson's Assess and Correct. 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.
Needless to say every trainer should have this on the shelf and refer to it often.
Another one I've been enjoying is Collision Course, 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.
Today I'm planning on revisiting Steve Cotter and Ken Blackburns mobility sections on the Age of Quarrel DVD set. 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.
I posted a review of the workshop back in 2009 here.
Continuing along the lines of movement quality I'm excited about the Natural Movement Seminar 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.
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.
Our Speakers:
Dr. Daniel Howell Author of The Barefoot Book http://www.drdanielhowell.com
Michael Sandler and Jessica Lee Co‐authors of Barefoot Running
http://www.runbare.com
Dr. Ray McClanahan, Podiatrist, NW Foot & Ankle and Correct Toes
http://www.nwfootankle.com
Dr. Suzanne Lady, Chiropractic Physician http://www.bwellchiro.com
Chris Bathke, MA, CSCS, Director of Personal Training, Edge Fitness http://www.elementalfitnesslab.blogspot.com
Leif Rustvold, MA, MS, Physical Anthropologist & Barefoot Ultrarunner
http://www.distanceminimally.com
Kim Cottrell, MS, Feldenkrais Practitioner http://www.kimcottrell.com
Aaron Gustafson, LMT, CAMT
http://www.TranscendBodywork.com
If you are in the Pacific Northwest come check it out.
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.
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.
Whaddaya know, it makes me feel like a million bucks...
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? ;)
It has also given me a good excuse to revisit some exercise DVDs in my library. In particular Bill Hartman/Cressey/Robertson's Assess and Correct. 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.
Needless to say every trainer should have this on the shelf and refer to it often.
Another one I've been enjoying is Collision Course, 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.
Today I'm planning on revisiting Steve Cotter and Ken Blackburns mobility sections on the Age of Quarrel DVD set. 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.
I posted a review of the workshop back in 2009 here.
Continuing along the lines of movement quality I'm excited about the Natural Movement Seminar 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.
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.
Our Speakers:
Dr. Daniel Howell Author of The Barefoot Book http://www.drdanielhowell.com
Michael Sandler and Jessica Lee Co‐authors of Barefoot Running
http://www.runbare.com
Dr. Ray McClanahan, Podiatrist, NW Foot & Ankle and Correct Toes
http://www.nwfootankle.com
Dr. Suzanne Lady, Chiropractic Physician http://www.bwellchiro.com
Chris Bathke, MA, CSCS, Director of Personal Training, Edge Fitness http://www.elementalfitnesslab.blogspot.com
Leif Rustvold, MA, MS, Physical Anthropologist & Barefoot Ultrarunner
http://www.distanceminimally.com
Kim Cottrell, MS, Feldenkrais Practitioner http://www.kimcottrell.com
Aaron Gustafson, LMT, CAMT
http://www.TranscendBodywork.com
If you are in the Pacific Northwest come check it out.
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.
Monday, October 18, 2010
Becoming Unstable
Catching 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
To put another nail in the coffin Dr. Stuart McGill has noted 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
To put another nail in the coffin Dr. Stuart McGill has noted 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.
Tuesday, October 5, 2010
Move Better, Feel Better, Look Better
It's been a very busy few weeks at Edge Performance Fitness getting ready for a series of small group training programs to launch. Tonight is the first session of our Movement program.
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...
Needless to say Gray describes the why's better than I can:
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...
Needless to say Gray describes the why's better than I can:
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