Archive for the ‘General Health’ Category

My good friend Brian Dempsey and I decided to team up to address an issue that is basically the underlying principle of training any athlete. Brian and I played baseball together in college, and he is currently a Licensed Massage Therapist and baseball coach in Orlando. Through our own experience as athletes, working with people that are way smarter than us, and training athletes ourselves, we have found that taking a slightly different approach when trying to increase athleticism can make a big difference. Through a multiple part series, we will attempt to scratch the surface of this topic.

Basic Background

Let’s start out with a few definitions so everyone is on the same page and not confused by the terminology.

We will define athleticism as an individual who has maximal control over their body’s movements while moving in a way that is also biomechanically efficient.

3 planes of motion refers to the 3 basic movement directions we as humans move through during every day activities. Usually, exercises are broken down into the plane in which the movement takes place. For example, a forward lunge would be a sagittal plane movement and a lateral lunge would be a frontal plane movement. Strength is usually taught in an isolated state, in 1 plane, with concentric contractions occurring without an eccentric load prior.

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For traditional strength, we are referring to absolute strength, or how much raw weight someone could lift. Functional strength is being able to maintain stability AND mobility through a full range of motion (ROM) in a movement pattern relative to your sport or activity.

Integration: Integration is using the entire, or as much of the kinetic chain, as possible. The opposite of integration is isolation, which is considered to be a single plane exercise with limited body parts and/or muscle groups.

Quality of motion: Quality of motion is how biomechanically efficient a movement is. In other words, how smoothly or fluidly the motion is performed.

Getting Started

You hear people say they want to be bigger, stronger, and faster all the time. Therefore, many go to the gym and train themselves using primarily traditional lifts such as bench press, squats, and power cleans. As much as these lifts will increase an athlete’s overall strength and power, it doesn’t matter how powerful an athlete is unless they are moving in a way that is biomechanically efficient. Often you see younger athletes in the gym attempting to bench press and they are struggling to keep the bar from waving all over the place, not to mention complete the rep. This is far from the most efficient way for an athlete to increase his strength and speed, and it is probably not that applicable to their sport. Muscles are stabilizers first, and movers second. If you can’t stabilize your body, then your body cannot move as quickly or powerfully as it is capable of moving. Compare this to running on the beach as opposed to running on a track. We are significantly slower on a beach than on a track because sand is an unstable surface and the track is stable.

Not exactly a model athlete

Not exactly a model athlete

When this is the case, the fix is not trying to squat a small house. Instead, it is much more beneficial to increase your overall athleticism. Fixing insufficiencies such as running mechanics, poor movement patterns, body stabilization and immobilities, can go a long way towards improving performance and getting more out of the ability you currently possess. Look at the quality of the movements instead of quantity of weight on the bar. Instead of getting in the gym and attempting to squat a house, try increasing your overall athleticism. Find the positions, directions, or movements you cannot control, or complete fluidly, and improve those by repetition.

This is where all athletes should start. If the quality of the motion is maximized, performance will increase. What body segments are weakest? What movements feel restricted or slow?

It is best to take a step back and work on remedial and corrective exercises to eliminate any compensations or limitations.

As always, please leave your feedback in the comment section. We would like to hear your thoughts on the subject.

For Part 2, we will look at example exercises and why they increase athleticism.

You can contact Brian through his website, www.brian-dempsey.comor by email at brian.dempsey11@gmail.com.

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Charles is in the middle of his first basketball season, and as you might expect, he’s really good. I always love hearing his take of what happened in the games and his elaborate, detailed replays. We were talking after one of his games in which he had posted a career high 6 points and his team had won 6-4. We were talking about him scoring 6 points and he said:

“I want to score 10 points in a game. I need to score 10 points.”

It was amazing to me that even with his limited grasp of the English language, he realized that “want” didn’t adequately convey how he really felt.

2 things I love about this:

1. He set a lofty goal for himself. I would be surprised if any other kid in the league had scored 6 points in a game this year. But 6 points wasn’t enough. He needed to score 10 points. It didn’t matter to him that it was a high scoring game for that league and both teams combined scored 10 points. He could do it, no doubt.

2. The use of the word “need”. It wasn’t just a desire he had, it was a need. What if instead of wanting to accomplish our goals, we needed to accomplish our goals? What if we had the attitude of “I need to get that job” or “I need to get that scholarship” instead of just wanting it. Our mentality and actions would change completely.

Side Note-My sister struggles on these videos. He did take the shot that went in. Notice the half hop back down the court after he makes it.

Everyone wants to be successful. I’m pretty sure no one has the dream of growing up to be lower-middle class and live paycheck to paycheck. Not everyone is willing to make the sacrifices and put the time in to become successful. Change your mindset and see if the results don’t change as well.

Bonus: I also had this conversation with him about the same game. He had mentioned several times how he thought #4 on the other team was really good.

Me: Hey Charles

Charles: Yea?

Me: So #4 sounds pretty good.

Charles: Yea, he was really good.

Me: Was he better than you?

Brief pause…

Charles: No

Can’t say he’s not confident.

I decided to start filling you in on things that really bother me in the gym and occasionally elsewhere. I am a very laid back person but for some reason things seem to strike me wrong while I am working out. Most of these pet peeves are based on common myths that people uphold with their workouts resulting from lack of knowledge so I intend for it to be educational as opposed to me just blowing off steam.

With that said, the first pet peeve I will address is walking on the treadmill or elliptical. I’m not talking about walking for recovery from your previous 5 days of lifting where you want to get the blood pumping but are too worn out to do intervals. I’m talking about the people whose workouts revolve around them walking.

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Ladies, I hate to call you out, but this is mostly directed at you. If you are a male and do this, just head over to the dumbbell rack and lift something.

It seems to be even more of an issue on the beloved elliptical. Believe it or not, those things will not break if you get up to the speed of a jog.

I’m not sure why it bothers me other than it’s a waste of time and the people doing it usually don’t have the ideal BMI (nicest way I could say they are chubby).

You could spend 1/5 of the time in the gym doing either intervals or move at a pace where you actually break a sweat and accomplish the same caloric expenditure. You resting metabolic rate would also be raised for much longer after your workout was completed.

This issue also carries over to people that hold on to the handles while they walk at an incline. You are basically letting the treadmill drag your legs while you hold on for the ride. Don’t jack the incline and speed up so high that you can’t walk like you would on normal ground. You are only lying to yourself by actually thinking you burned as many calories as the treadmill said you did.

Dont-Hold-On-To-Your-Treadmill

Instead, push yourself to do a real workout. There is nothing wrong with basing your workout around cardio as long as it is challenging.

 

 

Somewhere along the line, a terrible myth was born that cardio was the key for fat loss (when I say fat loss I also mean weight loss). Running miles every day and spending 40 minutes on the elliptical at a pace that wouldn’t even be considered a jog are the answer to cutting into those fat reserves you’ve built up over the years.

Unfortunately, that isn’t true at all. I have explained why HIIT training is an effective fat loss method. Many of the same principles and ideas carry over when using weight training as a method for fat loss.

Here are two of the basic scientific reasons it is better to weight train for fat loss:

For starters, lifting weights increases your resting metabolic rate. Muscle has a higher energy cost than fat so as you add lean body mass, your body has to constantly work at a higher level. This results in burning more calories throughout the day while just sitting around.

Another bonus of weight training is the hormonal response involved. Testosterone levels are increased along with insulin. This leads to more efficient break down of protein and carbs. It also helps with the mobilization and metabolism of fatty acids. Your body actually learns to be more effective with breaking down and moving fat to use as a fuel source.

Two other big reasons the general public doesn’t utilize weights when trying to slim down:

  1. Jogging is easy. You don’t have to push yourself when you are jogging at a nice easy pace.
  2. The general public doesn’t know what to do in the weight room or how to properly do it. You see people wondering from machine to machine using a weight they could complete 35 reps with but are surprised they aren’t seeing any results.

Skinny fat people jog. No one wants to be skinny fat. Or have a barbwire bicep tat.

Don't be skinny fat

So what should you do?

Challenge yourself. The weight should be heavy enough to where the last rep is difficult to complete whether you are doing a set of 3 or 15… and stay below 15.

Full body workouts, 3 days a week. Multi-joint lifts (squat) burn more fat than isolation lifts (think bicep curls). Drop the upper and lower body splits and go with full body days so you can incorporate exercises like a DB Squat to Overhead Press.

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Superset. Stop standing around and socializing in between sets and add a superset. Start with pairing a more intense exercise, like to DB Squat to Overhead Press, with an isolation lift, like a bicep curl. This will allow you to do twice as much work in the same amount of time. Take 15-30 seconds of rest between the two. As you progress, make the exercise pairing more difficult or add a short sprint on the treadmill.

Circuits. Once you get a hang of supersets, start doing circuits. Circuits have the same idea of a superset, just more exercises. Put together 3+ exercises and complete them in succession with short breaks in between each exercise. Once you finish one round, take a 1-2 minute break and go again.

Disclaimer: Circuits are hard, really hard. If they aren’t hard, you are doing something wrong. I personally hate doing circuits because of this reason, but if you want to cut some fat, it’s the way to go.

Below is a sample circuit. Complete 1 set of each exercise then move on to the next after a 15 second break. Take a 90 second break after each time through all 5 exercises. Complete the whole circuit 3 times. Start with 10 reps at a low weight and increase reps first, then weight as it gets easier.

  1. DB Squat to Overhead Press
  2. Push-Ups
  3. Forward Lunges
  4. Lat Pulldown
  5. Tricep Ext
  6. 10 second sprint on treadmill

The possibilities are endless with circuits. A general rule of thumb is to make the first two exercises a multi-joint upper and lower body lift and work more towards an isolation exercise. I also like to throw in some type of cardio to really elevate the heart rate.

Try it out and let me know how it goes. If you have any other suggestions for circuits or personal favorites, please feel free to share!

New Year, New Opportunity

Posted: January 14, 2013 in General Health
Tags: ,

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I’m excited to announce that I have started to write for STACK. For those of you that aren’t familiar with STACK, it is a website and magazine that offer great videos and articles on workout and health information. They do a great job of showing you what the professionals are doing and providing workouts and exercises that are specific to each sport.

You can check out there website HERE and their Youtube page HERE. My first article is on offseason core training and can be found HERE.

I am very grateful for this opportunity and looking forward to a successful partnership.

I’m not a fan of New Year’s resolutions. For one, you set yourself up for failure. If there is something you want to change in your life and you aren’t willing to change it immediately, are you really going to do it just because it’s a new year? Doubtful.

Secondly, the resolutions almost always include something along the lines of exercising, eating healthier, or just improving overall health. It bothers me when people don’t place a premium on their health. Shocker, I know.

How do you define exercising or eating healthier? Walking 5 minutes a day and not dipping your fries in the leftover grease from your burger? I hope you haven’t broken that one yet.

The idea of resolutions is great. The carrying out of the resolutions is the problem. We fail within the first 10 days of the year and throw it out the window because we just don’t quite have it this year. But next year is definitely the year…..

So what should you do instead of making resolutions? Lucky for you I have the solutions to your resolutions. See what I did there?

Set Descriptive, Attainable Goals

As I pointed out earlier, saying you want to exercise every day doesn’t mean anything. Be detailed with your goals. Also, don’t set goals you know you have no chance of completing. I’m not saying don’t push yourself, but be realistic. If you never workout, are you really going to start working out for 2 hours a day, 7 days a week? Probably not.

Set Smaller Goals to Complete the Main Goal

Maybe eventually you would love to be able to work out for 2 hours every day, but start with a smaller goal. By completing the smaller goals, you give yourself a sense of accomplishment and a way to track your progression.

Be Creative

Setting the same cliche goals as everyone else is basically setting the goal of being boring and average. Set a goal for yourself that will separate you from the norm.

Have a Partner

Setting the same or similar goals as a friend will give you accountability and the extra push you may need to stick to it. My workouts are always significantly better when I go to the gym with someone else. We are able to push each other and provide a spot for each other when needed. The same principles translate over into life.

Don’t Let Perfection be the Enemy 

Don’t let one slip up ruin the goal. For instance, nutrition expert Dr. John Berardi has a 90% rule. He believes that it is important to stick to healthy eating habits 9 out of every 10 meals. The 10th can be a cheat meal. Ideally you aim for 100%, but a mistake here or there isn’t the end of the world. I think this rule could be applied to almost any area of life you are trying to change.

Hopefully this gave you some ideas that will make 2013 different for you. Start knocking out your goals immediately and don’t let anything stand in your way.

I hope everyone is enjoying a wonderful Christmas with their family and friends. Since you are probably stuck in your house with some less desirable in-laws or extended family, here are some body weight workout ideas that you can knock out.

 

If you are as fortunate as I am to have a 60 lb weighted vest willing to jump on you at any time, I suggest using it.

Here is Charles’ contribution to the post. He also recommends a few games of basketball on a hang-on-the-back-of-a-door goal for good cardio.

 

 

Merry Christmas from the Stovers!