Archive for the ‘General Health’ Category

So I decided to put my money where my mouth is and start a lower body workout comprised of only single leg exercises. Here’s what I came up with:

Monday

Front Squat Reverse Lunge               3×8

Step Downs                                    3×10

SL RDL w/ barbell                             3×8

Lateral Lunge Shuffle w/ Sandbell        3×8

3-Way RDL                                      3x3x3

Thursday

SL Deadlift                                       4×5

FWD Lunge to deficit w/ DB               3×8

SL 1 arm DB RDL                               3×8

Goblet Lateral Lunge                          3×6

RDL to Row                                      3×6

 

 

 

I mulled over exercise selection for awhile and came up with this set because they were either exercises I had never done before (SL Deadlift), exercises I hate because they are hard but awesome ( Front Squat Reverse Lunge, Goblet Lateral Lunge), or were a good integration movement to end a workout (RDL to Row, Lateral Lunge Shuffle, 3 Way RDL). As always, there are many different exercises and rep/set schemes you could use. This just so happened to be what I was feeling at the time and wanted more volume since I hadn’t done that for lower body in awhile.

A few things I’ve noticed while doing this workout:

I was sore for 3 days after the first time I did Monday’s workout (which I didn’t even finish) so Thursday’s workout was low intensity.

This is the hardest workout I have done since I finished playing baseball. I have desperately wanted to quit mid workout each day. Take it slow and build up instead of jumping right into what your ego is telling you to do.

SL Deadlifts are awesome and really hard. I started off with less than 1/3 of my deadlift max and was very challenged by it. I also felt it was much more challenging to keep proper form since I am doing twice as many reps as I usually do with deadlift. It is also much easier to let your scapulas protract, deactivating your lats and causing the back to round.

It is important to keep your weight on the ball of your foot. This will activate your glute and put you in a more stable position. The tendency will be to let the foot roll out or supinate.

The 3 way RDLs and RDL to Row are for integration and movement so resistance is a secondary concern. Concentrate on form on any exercise like this. Using more weight defeats the purpose.

Single Leg vs Double Leg is a much debated topic in the strength and conditioning world. I see it as the “Which came first, the chicken or the egg” of our field. If you ask 10 different “experts” you may have 5 on one side, 5 on the other, and all can see the reasoning behind either choice. It’s very similar to political debates (sarcasm).

This summer, myself and another intern were having a conversation with Bob Alejo on just this topic. Bob believes in a ground-based approach i.e. working from the floor up on both feet (deadlifts, squats, pulls from the floor). Obviously you can lift more weight on both legs opposed to one, which leads to a greater power output. Training an athlete is, after all, about making them more powerful. He also explained to us he thought it was better to start with the bilateral lifts, even if it was leg press, to build a base level of strength before moving to unilateral exercises. He followed this by saying he could see the argument it is more advantageous to start on one leg and progress to two, and includes single leg work in all of his programs. When he asked me and the other intern our opinion, I landed on the side of unilateral and the other intern voted in favor of bilateral training.

Bob is friends with Mike Boyle, who believes single leg training is superior to bilateral training. Mike Robertson has a DVD called Single Leg Solution, and writes an article HERE about the benefits of bilateral training.

UTTER MADNESS!

I assure you none of these guys are trying to be politicians and appease both sides. Unlike politicians, your success in this field is based directly on the results you actually get, not the results you say you will get. Each of the men listed have become well known and worked with athletes of the highest level because they get results.

Now that I have thoroughly confused you on the best way to go, I’ll throw in my two cents.

As I stated previously, I tend to favor unilateral exercises.

Here’s why:

It can fix many asymmetries. Your dominate leg can compensate for your weaker leg during bilateral exercises. These minor weaknesses become much more obvious when the weaker leg is forced to function on its own.

One leg is less stable than two. I know that just blew your mind, but this causes the stabilizers to be recruited more during the exercise to keep us from not falling over. The best way to increase stability, which is important in any sport, is to strength the stabilizers. As a broad generalization, I believe it is easier for people to train their prime movers (bigger muscles), so to keep necessary balance in the body, the stabilizers must be trained equally.

You run/walk/live on one leg. I’ve stressed training in a way that imitates the movements of your sport, and every sport requires running (or skating for you Canadians).

They are safer. I would feel much more comfortable telling an athlete who I have never seen lift before to do a lunge over a squat or deadlift. Bilateral exercises are usually more technical and can be difficult for a younger athlete who does not have the body control an older, more experienced athlete would.

Conclusion

Am I slightly biased because I am a baseball guy and it’s easy to see the carryover to a pitcher? I don’t believe this is the case. I would recommend it to older adults and younger kids that are just trying to improve their health. Don’t get me wrong, I believe bilateral exercises definitely have their place in any workout. I will go into detail about the benefits of double leg training at another time. From what I’ve read and experienced, unilateral training can be overlooked and undervalued. What lower body training methods have you found to be most successful? What unilateral exercises are staples of your program?

Recovery for Pitchers

Posted: November 2, 2012 in General Health
Tags: , ,

I spent last weekend in Houston at Dynamic Sports Training hanging out with Lee Fiocchi. Lee was nice enough to have me down and take some time to impart some knowledge on me. Needless to say, I learned a lot. He also brought up a few basic points that I hadn’t thought of in awhile. Two of these points came up when we were discussing recovery for pitchers. After reading “Condtioning” for Pitchersyou know that lactic acid levels have returned to normal during an outing so flushing the lactic acid from the muscles is not necessary after an outing. It is beneficial to increase blood flow to the muscles that were damaged with micro fractures so more oxygen is delivered to the area which will increase recovery rate. While this helps, I think the two points Lee reminded me of are much more important and definitely less strenuous.

1. Proper nutrition/Hydration- As many times as I remember coaches telling me to make sure I ran after I pitched, I don’t ever remember a coach telling to eat afterwards. We stress refueling our bodies after any kind of weight training, but not after an extremely taxing activity like pitching. That doesn’t make sense to me. Follow the same nutritional guidelines listed in the post workout part of the Nutrition section. The protein consumption could be slightly less, but it is still important as your body will need some source of protein to break down to help repair the muscles. Make sure you are drinking the proper amounts after a game as it is hard to properly replace the water during the game. It is suggested that you consume 16 oz of water for every pound you lose during exercise. Pitchers can lose between 5-10 pounds in a start during the summer, so what would mean 80-160 oz of water to return your body to an optimal level. Also, our body is able to break down nutrients more efficiently if we are properly hydrated. Eating and drinking will help maintain or increase your body weight, as well. Most athletes struggle with maintaining weight during season, and for pitchers this can result in a decrease in velocity.

2. Sleep- Sleep is the best time for our bodies to recover both mentally and physically. For any athlete during any time of the year, adequate sleep is important. Obviously this is amplified in season. So going out the night after you pitch or after a game is not ideal because you are pushing back your recovery time severely.

Try these two tips out and see if you notice a difference over the next few days after you pitch. Thanks again to Lee for the hospitality. Check out his website and blog for more information on how he does things at Dynamic Sports Training.

Charles is my 5 year old nephew and also happens to be a projected 1st round draft pick of the 2025 MLB draft. He hasn’t quite figured out the whole idea of having a filter and he talks all the time so you always know exactly what he is thinking. As only a child can do, he says things in a way that help you look at a situation differently. Because of that, I have decided to start this segment to look at certain aspects of training and the mentality that goes along with it.

Stud. Just like his uncle.

I was talking on the phone to Charles after his last soccer game. We have an extremely competitive family so the first question is always “How did your team do?”. His response was priceless.

“Well we lost and the other team lost,” he responded.

I was confused for a second. Both teams can’t lose a game. My sister then explained to me that the teams had tied 1-1. A light bulb then went off in my head. Not only was Charles not wrong in his statement, he might not have ever been more right.

In a society that advocates not keeping score in children’s sporting events and making everyone feel all warm and fuzzy about themselves no matter what they do, we have lost the sense of competitiveness that made our country great. There is always a winner and a loser.

To me, tying represents average. If you look at the slogan for this site, you see how I feel about average (it’s overrated). Think about how the other parents would have reacted if Charles had informed each kid on both teams that by tying, they had all lost. I would bet no parent would have agreed with him or seen his point of view.

While this easily translates to sports, apply it to your every day life as well. In the “real world”, ties are not a positive thing. If you are as good as another person applying for the same job, you leave yourself at a great risk of not getting the position. Whether it’s working out, eating right, or your daily duties at work, separate yourself from the competition. Stop blending in with the general population. There are plenty of people that will accept mediocrity. Don’t be one of them.

It amazes me how we can make ginormous technological advances over the past 40+ years, but do not change the exercises or training methods used. Don’t get me wrong, I’m not bashing every old school exercise that doesn’t use the fanciest and latest equipment we have today. The pushup is in my top 3 favorite exercises. It is very discouraging, though, that with all the research we have available to us in this day and age people still prescribe the same things they did when they were growing up for no other reason then that’s what they did when they were growing up. Women used to smoke when they were pregnant, too.

So what’s so terrible about crunches or sit ups?

Dr. Stuart McGill, world renown back specialist, has conducted research that shows repeated bending of the spine can, overtime, contribute to damaging spinal discs. Not one of my goals of working out.

Tie the idea of Long and Strong into the rectus abdominis. The abs are not different from any other muscle group. If shortened through improper training, performance will be inhibited and chance of injury will increase. Is there any movement in every day life where we start with our back in a neutral position and contract our abs, rolling our shoulders forward towards the ground? NO! There is always some kind of extension of the abs before the contraction (think stretch-shortening cycle). Let’s look at a pitcher throwing a baseball and a tennis player serving.

In both cases, the lengthening of the abs is clear immediately before the transition from loading to acceleration occurs. Even if you know nothing about exercise physiology or biomechanics, it doesn’t make sense logically to train your abs in a way where you start with your rectus abdominis in a neutral position and shorten it when this motion doesn’t happen in sports or life really. Most of America spends 8 hours of their day slouched over in a chair. 8 hours of muscle conditioning a day is a lot to overcome.

Extreme kyphosis. The spine should be more “S” shaped, not “C” shaped.

Give your body a chance and train in a way that combats poor back health instead of encouraging it. For the average person, this will help align the rib cage in its proper position and thus put the lower back in a more favorable position as well.

As related to sports, specifically baseball, it is much more beneficial to train the lumbopelvic control (lumbar=lower back). Research has shown that pitchers with better lumbopelvic control had a lower WHIP (walks+hits per innings pitched) and more innings pitched in a year.

What should I do instead of crunches? 

Planks: Make sure your lower back does not sink, but maintains its proper curvature while holding the plank. This might mean holding it for a short period. I like doing a plank for 15 seconds followed by a 5 second break and repeating instead of holding it for 45 seconds or a minute. You can also progress to 1 leg and/or 1 arm planks which will really challenge the lumbopelvic control as you try to keep your hips level.

Bird dog: Kick one leg back with your toes pointed down while extending 1 arm until your body is completely extended like a hunting dog. Again, make sure your hips are not rotating, but your butt is remaining flat throughout the whole ROM.

Rollouts: This is an advanced exercise that I probably wouldn’t prescribe to many non athletes. Start on your knees with your arms on a ab wheel or barbell. Roll forwards keeping your back in a neutral position as far as you can go. When you hit your end point, pull the bar or wheel back towards you and return to an upright position.

 

 

 

These are only 3 of countless exercises you could do instead of traditional crunches. For additional information, you can check out Mike Robertson’s blog or this article with Dr. Stuart McGill. Try these exercises out and let me know what you think.

I had a realization the other night of how sloppy my diet had become. I set out on the mission at the beginning of the semester to discipline myself on what I ate when and have done an awful job of sticking to it. Since I have to prepare my own meals and do not have the luxury of always having a full pantry like I do at home, I make the excuse that I need the extra calories any way I can get it when something less than optimal is available. To some extent, this may be true. I have gained some weight, which I am trying to do, and have not seen at increase in body fat percentage. But it got me thinking of how much better I would look if I substituted real, nutritional food for the junk I eat, especially simple sugars at night. Also, I will be going home in a month for Thanksgiving and don’t think its fair to my mom (probably the best cook east of the Mississippi) for me not to eat anything and everything she puts in front of me during my Thanksgiving and Christmas break. To allow for this gorging, I came up with a short term plan to get myself back on track.

I am breaking the month I have left into two, 2 week sections divided by Halloween. This will allow for a cheat day of your choice where you can indulge in candy, snacks, pizza, and/or adult beverages if you are of age. This is only one cheat day though, so you can’t justify going to a Halloween party on the weekend and then crushing candy all night on Halloween. One or the other, you choose. Other than that, no simple sugars except for when it is appropriate as outlined in the Nutrition section.

Don’t let this be you

I have another three weeks after Thanksgiving where I will be at school doing the same thing before I go back home for Christmas break where I will be tempted with 7 layer cookies, chocolate pie, and black bottoms (my personal favorite).

My challenge to you is to do the same. This is a great time for you to tighten your diet up and try to make some permanent changes before you get bombarded with traveling, poor eating habits, and no place to workout.

If you have any questions about food choices, please do not hesitate to ask. Feel free to share what your  strategy is around the holidays to keep the unwanted pounds away.

Big Game for La Tech

Posted: October 13, 2012 in General Health

I’m going totally off the map today in honor of the biggest football game in school history. Tonight Louisiana Tech takes on Texas A&M at 9 et on ESPNU. If we win, we have a good shot at a BCS game which would be huge for our athletic program and school as a whole. Check it out and pull on the Bulldogs for me as we play our toughest opponent of the year to date.

#WeareLaTech 

“Bro, when you tack on mass, you sacrifice flexibility. That’s just a straight up fact.” -Mac, It’s Always Sunny in Philadelphia.

This is one of my favorite quotes from the show, and one of the bigger myths in the fitness industry today. I also thought it was appropriate after the Strength for Athleticism series that hopefully gave you a better idea of what I mean when I talk about functional strength.

We’ve all seen guys in the gym or pictures of Ronnie Coleman or Arnold Schwarzenegger that are huge and basically waddle when they walk. While they might be strong in the sense of the numbers they can put up in the gym, but I don’t see them being able to do much in any athletic setting.

Unfortunately, many athletes train in a similar fashion to body builders. They want to see how much weight they can put on a bar and sacrifice technique and range of motion (ROM) to do so. In this case, Mac would probably be right. You would add mass at the cost of your flexibility. This causes the muscle to shorten over time, which would put you at greater risk for injury.

When performing a high-speed movement, think of your muscle as a car. You want to speed the car up to go as fast as possible, but at some point the car has to slow down. Your ROM is the distance the car has to slow down. If you have a greater ROM, then you have a greater distance to decelerate the muscle. If the muscle is short, you have to slam on the brakes, putting more stress on the muscle fibers during an eccentric motion. Chuck Wolf mentions this in part 3 when he is talking about a pitcher’s biceps. The biceps contribute to the deceleration of the arm after release of the baseball. If the biceps is shortened, the window for slowing the arm down becomes smaller and the chance of an injury (probably biceps tendonitis) increases. The same idea applies to the legs for running or jumping. Long and strong is much preferred over short and tight.

So how do you lift weights and not decrease flexibility?

There are several answers to this question, but I believe the most important factor is concentrating on going through the full ROM while completing your lift. This might require you to lower the weight. No one is impressed with your 400 lb quarter squat anyways, or half biceps curls. Get your butt down to parallel so you are working your hamstrings and glutes instead of just your quads, and try extending the elbows all the way instead of keeping them at 90 degrees and swinging your shoulders.

Another suggestion would be modifying exercises to create a larger possible ROM. An example of this would be to take a reverse lunge and turn it into an elevated reverse lunge. Start by standing on a stable, elevated surface (only needs to be a 3-6 inches high) and proceed to step backwards in a lunge while your front foot remains on the box. Your knee will have a further distance to travel which will increase the difficulty and should get a better stretch in the hip flexor/ quad of the leg stepping back. Make sure to keep your chest tall or that stretch will be negated.

Image

Whether you are a weekend warrior or a professional athlete, train in a manner that will give you the best results and keep you healthy. Try out these tips and let me know what you think.

Strength for Athleticism Part 4

Posted: October 11, 2012 in General Health

Here is the final installment of the conversation between Chuck Wolf and Michol Dalcourt.

 

Chuck goes into a brief explanation of the kinetic chain in pitching in this video