Good stuff (videos)

A good video (creative ideas)

Good advice

I rarely find articles in magazines that I can pass on as good advice.  However, sometimes I am pleasently surprised...case in point is the article that follows:

10 Best Pieces of Advice from the Fit Chick


Older and Wiser

The 10 best pieces of wisdom I've picked up and kept along the way

BySelene Yeager (1)CommentsTags:Bicycling training,Fit Chick Photo: Maria Rendon

For roughly the past two decades I've been training and racing in a variety of sports, and researching and writing about everything from fitness to nutrition. During this time I've been given or figured out on my own more nuggets of knowledge than I can possibly use. Some of them I've discarded; some I've had to relearn. Here are the top 10 pieces of know-how that I've kept—and live by.



EATING RIGHT TAKES PRACTICE Our metabolism changes as we age. (For example, I need more protein and fewer calories at 40 than I did at 20 to maintain my muscle and race weight.) On-the-bike fueling changes, too. The same eating strategy that worked at Ironman left me vomiting during a mountain bike enduro, so I've learned to fuel according to the specific event.



IT'S OKAY TO BE SECOND BEST At least once a week (but not every day), ride with someone faster and turn yourself inside out to avoid getting dropped.



THE PUSHUP STILL ROCKS Core strength is essential for pedaling power, and you can increase yours with one move: the pushup. The most effective way to do it is with your feet on top of a stability ball; this method activates as many abdominal and oblique muscles as crunches and situps, and also works your chest, shoulders, arms and back.



PRACTICE DOES MAKE PERFECT Whenever possible, ride the bike you're going to race in the conditions you're going to race it in. It will pay off on race day.



STRONG GLUTES MAKE A DIFFERENCE Weak outer glutes leave forward-motion athletes like cyclists vulnerable to hip and knee pain and impaired performance. For glute-building moves, visit bicycling.com/butt.



DAYDREAMING DOES YOU GOOD When you visualize an action, your brain develops a model of how it will go in real life. In fact, studies show you can improve muscle strength by as much as 13 percent by just imagining yourself exercising.



MUSCLES NEED LOVE Massage can reduce muscle soreness by 30 percent as well as mitigate fatigue and swelling. Studies show that one 30second stretch per muscle per day can improve range of motion in six weeks. Stretching also can keep chronic injuries at bay.



UNPLUG ONCE IN A WHILE Studies show that perceived exertion matches heart rate pretty spot-on. For one week, ride without relying on your heart-rate monitor and mentally note how you feel. Later, compare your observations with actual data to get in tune with what's happening at every level of exertion.



YOU KNOW YOUR BODY BEST It helps to have a training plan, but it's more important to listen to your body. Rather than pushing it when you're tired or dogging it when you're raring to go, give your body hard efforts and serious rest when it needs them.



BUYING SPEED ISN'T CHEATING If you've been training hard and eating right, treat yourself to easy speed—lighter wheels, tubeless tires or a featherweight bike—that'll get you to the finish line faster.



Selene Yeager is a USA Cycling certified coach. Read her blog at BICYCLING.com/fitchick.

Strength training during tri-season

I was asked to share my thoughts/ advice regarding a lower body training day and an upper body training day for triathletes in mid-season.  Most triathletes know the value of strength training, but do not want to endure soreness which might affect their runs, bikes, or swims.  I would argue that any exercise can be modified to decrease the level of difficulty and intensity.  A typical in-season routine follows.  I like to warm-up the legs with wall squats using a stability ball in the small of my back.  I really value the single-leg bridge and the hamstring circuit (see previous blogs).  To generate some explosive legs (helps with sprinting and climbing hills on the bike), I like step-up jumps with weight and alternating jump lunges.  I will sometimes mix in some lateral lunges holding a plate or kettlebell instead of the jump lunges.  You can not neglect your calf musculature.  I vary between leg press calf raises and standing single-leg calf raises off a small ledge/ platform.  I stick with low weight and high reps during the tri season and avoid intense soreness so my legs are fresh for various run and cycling sessions.  I will follow up soon with an upper body routine.  I hope this helps.

Good News!

My employer has approved me to do personal training at our facility.  I am restructuring my 40 hour week to allow for 2-3 days a week of taking on a limited number of clients.  I welcome those interested to contact me via email through my blog.  Or, those of you who have my mobile phone number are welcome to contact me.  My fees are very reasonable compared to other facilities in the Athens, GA area.  They are as follows:

One 30 min session = $25 /  Twelve 30 min sessions at $20 = $240
One 60 min session = $50 /  Twelve 60 min sessions at $45 = $540

Two individuals of similar fitness levels can train together for $35 (30 mins) and $70 (60 mins).  This price covers both people
Two individuals can agree to 12 sessions at $30 (total of $360) and $65 respectively (total of $780). 

I am excited about this opportunity to help individuals accomplish their fitness goals.  If you desire improved flexibility, strength gains, creative (safe) challenges to your core, personal best on a 5K, or just a improved self image then feel free to contact me.  One final bit of information about my credentials...I am a certified athletic trainer (ATC) and a licensed Physical Therapist (PT).  I continue to strength train and compete in various triathlons (sprints, Olympic) and running events (5k, 10k, and half marathons).  I have lectured at UGA and other seminars on core stability in regards to sports performance and injury prevention.

Be a warrior

I have listened to Martin Rooney, PT lecture many times.  He is very motivating, determined , and inventive in the field of strength training for speed and total-body fitness.  I own several of his videos and the book that I have linked to this post.  If you are looking for new ways to test your fitness and up your training regimen it is a must read even if you do not plan on stepping into the octagon any time soon.  You can listen to Martin in the you tube video below.  Enjoy.

Where have I been?

Ok, so I spent a week in Jamaica.  My wife and I have been married for 9 years and this was the first time we have had a vacation of this magnitude.  Before we booked it, I made sure the resort had a fitness facility.  I was assured there was a well equipped gym, but you never really know until you see it.  I was pleasantly surprised.  It had a bench, smith machine, dumbbells, medicine balls, ellipticals, treadmills, cable cross-over machine, and much more.  However, what I enjoyed the most (in way of exercise at least) while I was there was my ocean swim.  I threw on my goggles and in about 20-25 feet of water I could see clear to the bottom.  I swam about 400 meters.  The gym was an open-air gym with only the breeze (not one) and some ceiling fans to keep you cool.  Needless to say, I did a good bit of sweating. 

A lot of people commonly ask me; Why don't you relax on your vacations?  Vacations are all about doing what you want to do and enjoy.  Exercise has become a part of my lifestyle, and I can not dream of a week without it.  Now that I am back home, I am back to training for the upcoming triathlon and up for new challenges.

What's wrong with the "crunch"?

Well, I would be lying if I told you I never did a traditional style sit-up or crunch.  These exercises do, indeed, make you sore in your various abdominal musculature.  However, one of my favorite quotes (and I cannot give credit because I forget the author) is: If our abs were meant to flex our trunk forward, then God (if you believe in the higher power---I live in Athens, GA and Darwin's fish bumper sticker is on every other car) would have placed something that looked like hamstrings across our stomachs.  This is my attempt at some exercise humor, and it leads me into some advice on how to train your abs without flexing your spine.

If you do not believe me when I talk about core training/stability, then listen to Gray Cook, PT, CSCS when he talks about "ab strength vs. core stability".  It is a bit lengthy at 9 minutes, but one can learn a lot no matter what your sport or fitness goals.

The second video (advanced) is an excellent exercise for core stability along with the third video.  The final video is "one to grow on".  I am attempting to master these currently.  You always need to be looking for new challenges.  Enjoy.

My training

Well, it has been a while since I have commented on my training.  I am happy to report that I have gotten back in the pool twice for 20-25 minute swims.  This is by far my weakest discipline when it comes to triathlon training.  I am not a natural swimmer and never swam competitively.  I've read countless articles on how to improve stroke efficiency or breathing, but I have never come across an excellent resource for tips and advice on swimming technique.  My running is going well, and I have started to focus on greater distances in preparation more for the half marathon in October than the sprint triathlon at the end of August.  I have neglected speed training over the last couple of weeks and plan to return to that this week. 

I am also happy to report that I have returned to cycling (outdoors...no spin class).  I have logged rides of 40 miles and 50 miles.  It feels great to be back on the bike.  In addition, I always keep up the strength training.  I attempt to balance upper and lower body training on a weekly basis.  So, this is where I am in mid to late June and on pace to do well in my upcoming events.  I want to stay steady with my training, pushing my personal limits, without over training or peaking before my events.  None of this training would be possible without a very supportive family, and I am reminded of this fact when my wife and kids had breakfast on the table for me upon my return from cycling this morning.  Thanks guys.

Using a foam roller

I'm not often impressed with Runner's World the magazine.  However, I have recently been pleasently surprised with some of their articles.  So, I went to their web site looking for a video and stumbled across a complete demonstration video of how to use a foam roller on the major lower body trouble areas for runners.  Check it out and enjoy.  I must warn you...it can be a little uncomfortable at times over the IT-band and quadriceps.

Training is both art and science

The Ever-Shifting Paradigm of Training

By Matt Russ

The Sport Factory
Human beings are creatures of habit, and it is often hard to adapt or change them. The training process is not immune to habitual responses, especially if a certain type of training has worked well in the past.  But the truth is that training needs to be a fluid, adaptable, and creative process or progress will stagnate. This is one reason why "one size fits all" plans often are not effective for the individual athlete.  The key point is that an energy system or fitness substrate reaches a plateau after it has had been trained for an extended period of time. For instance, performing low aerobic base training all season long, season after season, will offer little chance for speed to increase.  This type of training does have a very important place in the developmental process, especially for an athlete new to endurance sports, but only advances aerobic energy systems and pathways. By completely ignoring higher intensity training, opportunity is lost.
Breaking Through the Glass Ceiling

This is where periodization comes in—hitting the athlete with the right type of training at the right time for their individual needs. A carefully constructed annual training plan that delineates the targeted fitness substrates can be the difference between a breakthrough season and another lackluster one.  But even a successful athlete gradually moves towards the "glass ceiling" of their physiological limiters season after season. It takes a progressively more creative training process to address these limiters and squeeze more speed out of an already fast athlete.  It is important to recognize what has worked in the past, but also to look for new angles to try moving forward. This means reviewing training not just on an annual basis but over the athlete's lifetime. It may be hard to leave one type of training alone for a while as new areas of opportunity are discovered, but this is precisely what is required. The body adapts relatively quickly and only by keeping it off-balance does adaptation continue to occur.

More Than Just Working Out

Opportunity does not just come in the form of physiological stress/recovery. Economy of movement is often overlooked due to the technical expertise involved. For instance, a runner may be highly developed physically but will not get to the "next" level until braking forces are addressed in their stride mechanics.  Pacing and race execution can lop off big chunks of time, as will a better nutrition and hydration strategy. Mental skills play an incredibly important role in success, as does a training plan that balances life stress with physical stress.  The faster an athlete is able to cycle, the more position and equipment selection plays a role. Peripheral training such as strength/power or injury prevention for the chronically injured athlete may be the difference between a lost season for a highly conditioned and tuned athlete.  There are numerous factors that must come together in order for an athlete to reach their true potential, but athletes can become resistant to change. Coaches tend to focus too much on the training plan, which in and of itself must be adaptable to the athlete, sometimes on a daily basis.

Looking Back to Plan Ahead

Step one is to have a good plan, execute on it, and then evaluate progress. Shifting the training paradigm does not mean constantly changing short-term objectives or second guessing your training. Headway comes in slow, gradual, and progressively smaller increments if everything is done correctly—and you must stay the course.  However, it is important not to become mired in habit over the long term. Realize that training is a highly individualized process that must address your particular limiters or it will not be effective. What has worked for athlete "x" may not work for you.  Once you have reached a plateau and you are scratching your head, it is time to mix things up or seek professional guidance and perspective. Your best race may still be in front of you, but the path to that next PR is no longer clear. Training is both an art and a science, and creativity can not be underestimated.


Matt Russ has coached and trained athletes up to the professional level, domestically and internationally, for over 15 years. He currently holds the highest level of licensing by both USA Triathlon and USA Cycling, and is a licensed USA Track and Field Coach. Matt is Head Coach and owner of The Sport Factory, and coaches athletes of all levels full time. He is also a freelance author and his articles are regularly featured in a variety of magazines and websites. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

Calling out swimmers and baseball players

I'm not sure if it was the conference I recently attended or the string of baseball players I've been seeing in the clinic, but I have re-discovered a favorite.  A favorite exercise of mine is the "YTWL" series.  I have traditionally done this prone on a stability ball, but must admit; this tends to limit one's range of motion just a bit at the shoulder joint.  Two variations of this exercise are below.  The ultimate core challenge is to do this series in a standing posture with forward flexion of the trunk (close to parallel with the floor) with a stable core.  Both swimmers and baseball players with their high volume of overhead activity suffer from peri-scapular muscle dysfunction or weakness.  When these muscles don't set the base (shoulder blade) for optimum arm function it leads to rotator cuff pathology or other compensations leading to laxity/ weakness/ pain.  The series of exercises shown below are excellent for conditioning the overhead athlete or weekend warrior/ triathlete.

Core stability training

Why do we call it a swissball?  According to wikipedia, The physical object known as a "Swiss Ball" was developed in 1963 by Aquilino Cosani, an Italian plastics manufacturer.  It became popular as a Phyiscal Therapy tool when used by a British physiotherapist professor teaching in Switzerland (used for neuro-developmental treatment) .  The term "Swiss Ball" was used when American physical therapists began to use those techniques in North America after witnessing their benefits in Switzerland.  It is commonly referred to as a stability ball in most gyms today.  No matter what you call it, it is a very inexpensive piece of equipment for doing core exercises and various leg strengthening too.  The video below shows a few of my favorite core stability exercises.  The first exercise is probably the best for cyclists/triathletes.  I do not like to encourage hip flexion (hip flexors are already so tight and overworked with this population) when doing core work with endurance athletes.  I am 6' 4" tall and the 65 cm ball is perfect for me when fully inflated.  Their is a chart to help guide one in purchasing a stability ball (not always perfect though--its really more about one's inseam measurement):

less than 5' 0"=45 cm
5' 0" to 5' 5"= 55 cm
5' 6"- 6' 1" =65 cm
6' 2" - 6' 8" =75 cm
6' 9" and up =85 cm

Man--cation

Continuing eduction is a part of my profession, and I am lucky enough to be on Hilton Head Island, SC.  The Cincinnati Sports Medicine group puts on an excellent course every year at this time.  I look forward to these opportunities for many reasons.  Sometimes the whole family comes with me, but it is usually just my wife and I who have a mini-vacation.  However, I am flying solo for this one.  I am able to catch up on much needed sleep, and get plenty of exercise.  Today, I was able to log a 6.5 mile run.  I did not focus on my pace, but instead had a goal to log my first long run of the summer.  It went well.  I stretched for 10-15 minutes following my jog, and then went to the hotel's gym.  It was minimal as far as space and equipment.  I was able to get a chest and back session in using some 55 pound dumbbells, a swissball, a 8 pound medicine ball, and a single-stack cable column. 
I used the cable column to do 1)  3 level (high, mid, low) pec cable cross...one arm at a time  2)  Immediately following each pec movement I performed the exact opposite movement working my back and really focusing on what my scapula (shld blade) was doing...the latest thing in sports medicine rehab is how important the muscles are that stabilize the scapula  3)  I did push-ups with my hands on the 8 pound medicine ball followed by close grip rows from the high position on the cable column 4)  I also did a bench press on the swiss ball followed by lat-pull downs
Two to three sets of all the above were performed and took me no longer than 30 minutes.  It was a good day.

More interval training

I was not looking forward to more interval training after doing my 800 meter repeats about a week ago, but I was pleasently surprised how much I enjoyed doing mile repeats.  I have a twisted sense of "enjoyment" I know.  My family thinks that I might be a little bit crazy (just a little?).  I set a personal goal before starting yesterday's training of completeing each mile in under 8 minutes.  I finished my first mile in 7:14 and jogged about a lap and a half for rest, grabbed a sip of powerade and logged my second mile in 7:17.  Feeling my gastro-soleus (lower calf) musculature tightening up I had fear that my third mile would be a real challenge.  I jogged about 2 laps and finished the third mile in 7:38.  I was very happy with my effort and level of fatigue (I crave soreness after a workout--again... just a little crazy?).
I am pretty happy with my how my training is going.  However, I have to get out of spin class and on to my bike.  It is in need of a tune-up, and I have been stalling for a while.  Writing about it will inspire me to take care of this issue.  And I am stating publically that I will be back in the pool starting in June.  I am still planning on doing well (not just finishing) in the sprint triathlon in August.  This event brings up a question that my wife posed to me; "where do you go to sign up for triathlons and running events?".  I most often visit http://www.active.com/ to register for various events.  There are other sites like http://www.gamultisports.com/ (GA events) and http://www.setupevents.com/ (NC, SC, VA events) that have more detail about various triathlons/duathlons.

"I've heard them all" (EXCUSES)

You have to hand it to Nike (well at least their marketing firm).  They put out some great commercials/ads.  Here are a couple that help motivate me.  The first video I feel like showing all my patients who complain about an injury from which they will fully recover.  Sometimes, I even need to watch this video when I am having a bad training day or some minor soreness.  The video helps give me some perspective on life in general.  I celebrate human movement and the wonderful machine that produces it.

The second video is just plain motivating.  The best video I have found that combines all types of athletes doing various agilities, plyos, and strength training.  I tell patients, friends, and family all the time..."To be a weekend warrior, you have to be a weekday exerciser". 

Brick

No, the title of today's blog does not refer to a Ben Folds song.  Bricks are a very important part of triathlon training and they are sometimes overlooked. Bricks refer to training two disciplines during the same workout, one after the other, with minimal or no interruption in between them.  This is an effort to ready your body for race day  (I am sure that many of you already know this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan. 
So, why am I discussing bricks?  Yesterday I did my first brick of the triathlon season.  I attended 30 mins of an intense spin class.  Then, with quads burning and legs feeling heavy (like bricks--hence the name), I went straight to the treadmill to complete one mile in 8 minutes.  I may could have legged out another mile, but I wanted to do some lower body strength training too.  Finished my workout session with 2 sets of each of the following:  1).  lateral lunges holding a plate (25lbs)--see previous blog for video  2).  single-leg calf raises into pogo jumps  3).  step-ups with dumbells (explosive for speed training)--demo 4).  hamstring circuit--see previous blog for video  5).  burpee- box jumps--see previous blog for video  6).  deadlifts with dumbells
With the combination of the brick and strength training session, I imagine I will be feeling this workout for a couple of days.

Floyd Landis--trying to crush my HERO?!

With recent headlines, one of my heroes has been accused of blood doping.  I am not sure if the various testing committees will ever have a definitive answer.  Time will tell.  Despite how I or others view his accomplishments and ethics, one has to respect his level of dedication to training.  Today, I wanted to share a great overall strength routine for cyclists.  It focuses on power generation and core stability too.  Enjoy.  The maillot jaune will forever be associated with Lance Armstrong.  Every endurance athlete should have the book to the left on their shelf.  It is a roller coaster ride of emotions and human experience.

Lance Armstrong Strength Training Workout -- powered by http://www.livestrong.com

Interval training

Every now and then, something in life acts as a harsh reminder that "I am getting old".  Interval training served as this cruel reminder yesterday.  I ventured to a local high school to use their track for some 800 meter repeats.  I strapped on my Polar heart rate monitor (used to gauge workout intensity...as if my breathing rate was not good enough) and began my first 2 laps.  Pleased with my 3:25 time frame, but being realistic, I set my goal to do the remaining 3 x 800 meters in under 4 minutes each.  My rest intervals were spent jogging until my heart rate lowered between 120-130 bpm.  Although labor intensive, I am happy to report that I reached my goal.  The thought that I knew I would be blogging about this training session provided good motivation to "leg out" the last 200 meters of the final 800.  Fairly spent, I started thinking about the mile repeats that I want to work up to in training for the half marathon that I plan on doing in October.  To recap:
1.  4 x 800 meter repeats
2.  Rest intervals (jogging until HR= 120-130 bpm)
3.  Total mileage= 3.25 miles

Bi's and Tri's (with emphasis on grip)

Taking into account my desire to work antagonist vs. agonist, I like to group my biceps and triceps work together.  I also like to incorporate grip strength with this workout too.  I once heard Brett Jones, RKC say "If the hand can't grip it, the shoulder won't move it".  Below are a few great examples for increasing grip strength while working the bi's and tri's.  Pyramid push-ups are another great tricep exercise.  I am not a big fan of dips.  I see horrible form with this in the gym all the time and it puts a lot of stress to the anterior (front) portion of the shoulder.  I will use a mixture of the exercises below, but never the same exercises every arm session.  The body will respond to the stress you place upon it...just don't let it get comfortable with the same exercises and resistance time in and time out. 

Lower extremity plyometrics

According to Wilkipedia, plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.  Wilkipedia goes on to better define it as a training method designed to produce a maximal muscle contraction in the shortest period of time.  A plyometric contraction involves first a rapid muscle lengthening movement (eccentric phase), followed by a short resting phase (amortization phase), then an explosive muscle shortening movement (concentric phase).  I have attempted to find a few good examples of such events.  This discussion leads into my workout session for today.  I will be doing a 30 minute elliptical warm-up (I prefer the Pre-cor with adjustable incline and do not use arm attachments in order to mimic running for the upper body).  I will do some quick dynamic stretches and move into lateral lunges holding a 45 lbs. plate at my chest alternating from right to left.  I will then move to step-up jumps holding a dumbell in the opposite hand of the leg I am working.  I will use about a 16-24 inch step.  I will progress to what I call alternating jump lunges while I hold a 25 lbs. plate at my chest.  I am then going to move to the plyo-burpee/ squat jumps using a standard flat bench.  I will finish up the leg session with single-leg calf raises off a step/ledge/ or other piece of gym equipment.

Plyometric Burpees -- powered by http://www.livestrong.com

FEET!

I get questions all the time about over-the-counter inserts for athletic shoes, and also questions regarding what type of shoes to buy (the latter is a lengthy discussion for a future post).  Of course, I have a few favorite inserts and will discuss them at this point.  One of the web sites that I send a lot of athletes to is http://www.yoursole.com/.  I personally have a pair of the heat moldable inserts in my cycling shoes.  Both the Superfeet and Sole inserts have a deep heel cup and semi-rigid arch support.  The Sole inserts have the added benefit of being heat moldable in your oven at home.  Majority of the time, you get what you pay for.  There are cheaper inserts found at any Wal-Mart or pharmacy.  Both of the inserts I have mentioned range between $35-45, but custom orthotics carry a much heftier cost ($300-450).  In no way am I claiming that these inserts treat all foot deformities or severe over-pronation (plano-valgus feet), but they do assist with plantar fasciitis, posterior-tibialis dysfunction (sometimes diagnosed as "shin splints"), and mild over-pronation.  I also think it is important for athletes to have full length inserts in their running shoes or cleats.  I have seen 3/4 length inserts cause blisters, slip around in shoes, and just cause general discomfort.  I hope my experiences and tips are helpful.

Chest and back

In the field of Physical Therapy, we often use the terms agonist and antagonist when discussing contrasting muscle actions.  Definition: The antagonist muscle opposes the agonist muscle during an exercise. For example, during the lifting phase of a biceps curl, the triceps muscles lengthen as the biceps contract, making the biceps the agonist and the triceps the antagonist.  I really enjoy setting up my workout sessions to work an antagonist immediately followed by the agonist or vice versa.  To simplify things for today's discussion, I like to work "pushers" with "pullers" or my chest and back on the same day.  I feel like this gives the body better balance to both the anterior (front) and posterior (back) portions.  Far to often, we step into the gym to work our mirror muscles neglecting those less visible.  The first combo that I will hit today is the standard bench press coupled with the reverse push-up (Smith machine).  The second combo will consist of inclined feet push-ups and pull-ups.  The third combo will consist of cable work--standing/alternating cable flys in combination with kneeling low reverse "X's".  The final combo will be made up of the swissball flys and standing high reverse "X's".  I'll conclude with some abdominal work and it will be complete.  I realized after spending some time on youtube that a lot of people are doing a few things right, but everything is not sound and safe either.  Therefore, I do understand a need to have this videoed and will look into it in the near future.  The final word on this workout involves resistance, sets, and reps.  I do not focus so much on how much weight I use but repping out until I reach volitional fatigue.  Volitional fatigue is the point in the set where you can't lift one more rep without cheating it up (using poor form).  I like doing at least 3 sets of everything and usually will do somewhere around 8-15 reps depending on level of difficulty.  Enjoy!

Coming Around to Yoga

Countless magazines (Bicycling, Runner's World, Triathlete) have touted the value of yoga for athletes.  As a Physical Therapist, I have known the importance of flexibility for over a decade.  However, personally, I have ignored yoga and its benefits.  This was true until about a year ago.  I finally stumbled onto the yoga DVD for endurance athletes.  My wife had been involved in yoga classes and even had a few DVD's at home that I had seen, but the workouts seemed too slow and unchallenging for me.  She swore that yoga improved her well being and flexibility, but I just found it boring.

I will admit that like my patients, I tend to neglect areas of my body until there is a small nagging injury that makes me focus on stretching.  Over the years, I have encountered plantar fasciitis, ilio-tibial band syndrome, and quadriceps/ hip flexor tightness that resulted in "squeaky" knees when climbing stairs at home.  So, I will be honest, when I truly adhere to my yoga practice (which is greater at times than others) I feel great.  My runs, bikes, swims, and weight workouts feel better.  I am more "in tune" with my body, better balanced, and, not to mention, injury free.  The best thing about this DVD is its interactive menu.  It allows you to design a series and customize your routine.  This enables me to get a yoga session in if I only have 10-20 minutes.

So, learn from my mistakes.  No matter how tough or fit you are-regardless of how much you can bench or squat, don't neglect your flexibility.  Your body will thank you later.

Core stability defined

I first heard the correct definition of core training come out of the mouth of Gray Cook, PT, OCS, CSCS while attending a conference in Rhode Island.  He made quite an impression, and I purchased his book.  The take home message is this according to Gray,  "The best core training programs require the spine to be held in a neutral position while breathing and while moving the arms and legs in motions that mimic the functional ways the core will be stressed in a given sport or activity."  It is not about who can complete the most crunches in a day or buying the latest ab lounger, but instead; one has to bridge science and sport to properly enhance core stability.  I have a couple of examples below of core stability exercises specific to the sport pictured above them.

 

My wife's back

From the title of today's post, one might think that it is time to clean up the house because she has been out of town.  No, she has not been out of town and my clothes and shoes are not all over the house with empty potato chip bags everywhere.  Not to mention, probably my worst habit, I have not left wet gym clothes on the furniture or floor.  However, my wife has a chronic low back condition.  She recently asked me (which is a really big step for her) for a 10 minute program that she could perform anywhere.  By anywhere, she meant in her office, outside, or on the floor at home.  The pressure was on me.  I had to pick 3-4 exercises that would address her weaknesses/ problem, not use any fancy equipment, and be able to be completed in 10 minutes.
A little history on my wife...a MRI confirmed two bulging discs in her lumbar spine shortly after the birth of our second child.  To complicate matters, the bulges were at separate levels of the spine and bulged in opposite directions.  She was able to avoid surgery, but she has to stay "in tune" with her body in regards to her back health.  Here is what I came up with for her:
1.  Prone "superman" (start with diagnol pattern 3 sets of 15-20 reps each side)

2.  Side plank (10 reps x a slow 5 second hold (in touch with breathe) on each side)

3.  Bridge progression (begin with doulbe leg and work on slow decent in touch with each spinal articulation)
Do 20 reps and hold 5 seconds

4.  Yoga cobra flow (flow smoothly, slowly, pay careful attention to spine/ hand/ foot changes--do this for 3 minutes)

Leg day

A lot of things have to go right over the course of the day to allow for a high-quality workout.  First, it starts with an adequate night's sleep the previous day, a good breakfast and lunch, and proper hydration throughout the day and during the workout session.  These ingredients mixed with what follows provides an excellent warm-up (exercise prep) and strength training session with focus on core stability in a limited amount of time.

GYM (Total time = 65 mins)

1.  Treadmill (30 mins)

2.  Dynamic stretching (Mark Verstegen; Core performance...see link below)

3.  Power cleans with Olympic bar and plate weights

4.  Split squats (dumbbell held in opposite hand of leg being worked--will illicit greater core muscle
     recruitment)



    5.  Dead-lifts (one heavy dumbbell held by both hands in an upright position--will avoid scraping shin with straight bar)
    6.  Calf raises (using inverted leg-press)

Soreness?

As the intensity or resistance of one's exercise increases then you are bound to get sore.  Soreness is not a bad thing, and it usually peeks about 48 hrs after exercise.  This leads to the term "delayed-onset muscle soreness" or DOMS for short.  It is debated in the literature what exactly causes this sensation.  It is believed that micro-trauma to muscle tissue leads to chemical mediators being released that irritate nerve endings resulting in the "soreness" sensation.  I bring this up because yesterday I played in a soccer match which has left me a little bit sore.  One of my favorite (massage would be my favorite...buy pricey) tools for working out soreness and muscle spasms is the stick roller.  It works great on the quadriceps, ilio-tibial band, and calf musculature.  It can also be used on the hamstrings and back, but may require some assistance by another.  Some fitness professional argue that 4-5 mins of stick rolling can be almost as beneficial as traditional stretching due to the relaxation of "trigger points".  Various stick rollers are available on the Internet, but this is the one I use and my stick of choice: The Stick-Self Roller Massager - Travel Stick

A total body experience

It had been a few days since I was able to get to the gym so I took a slightly different approach to my workout.  My body was feeling like it needed a "once over" or a total body workout.  Therefore, I set out to do a little cardio, and then hit upper body and lower body.  I only had about an hour and I chose to do 3.25 miles in 30 mins on the treadmill.  Followed this up with an upper body circuit consisting of cable bicep curls, cable chest flys on a stability ball, plank position rows and plank position reverse flys with dumbbells (see video below).  The latter two exercises are great for core stability and gleno-humeral stability (shld joint stability).  I also threw in some lateral raises for the deltoids on the cable column.  The upper body/core work was coupled with some single-leg deep squats with a greater than 90 degree angle, and what I call the "hamstring circuit" (see second video below).  I did at least 3 sets of everything for 10-20 reps.  I exited the gym approximately one hour after hopping on the treadmill.  I felt energized upon leaving the gym and not totally wiped out.  On a bit of a sidenote, I have decided that the race calendar for 2010 will consist of a sprint triathlon on August 29, and a half marathon through downtown Athens, GA on October 24.  Follow my training with workouts such as this one and more to come.  I promise lots of variety and always plenty of sweat.

Gray Cook and deadlift

An innovator and creative genius in the arena of performance enhancement and sports rehab is Gray Cook, PT, CSCS.  He has several you tube videos that are brilliant. His philosophy and definition of core stability is "spot on". I have adopted his methods and concepts with my own training and use it daily with my patients in the PT clinic.  Gray Cook talks about core stability and the deadlift on you tube.  In his video discussion, Gray mentions a toddler and his or her movement patterns.  I often take de-conditioned adults and have them perform tasks on their backs or on all-fours.  These tasks are things infants and toddlers do daily, and they excel at these tasks before crawling, walking, running, and jumping, etc.  I am often surprised at the results when I ask high level athletes to perform some of these toddler-like activities.  They often fail miserably.  Returning to the basics of human movement to begin an exercise program is essential.  Some fitness professionals argue that all exercise should be functional and sports training should look like the sport.  However, if an athlete is performing a skill with poor form or demonstrating poor core stability with sport-specific tasks then why would I practice that pattern over and over again with external resistance.  Someone once said, "You can add fitness to dysfunction, but that does not make it right."

Fitting in Fitness

Teachers do not get paid enough. I say this because I help coach a group of 7 and 8 year old boys once a week. It is a challenge to keep their attention and to keep them on task. In addition, I have to also figure out how I get some exercise too. I design drills and activities that force me to move FAST. I sprint forward, backward, and laterally. The key is that I just keep moving, and this does not allow the kids time to start wrestling in the grass. Ok, they still do that from time to time...the joys of coaching.

So many adults have forgotten how to sprint. Running fast is fun and fully activates muscles often neglected with just "jogging". Runners will refer to this type of training as "speed work" or a "track day". In the PT clinic, I often see individuals who average 9-10 minute miles or slower, and they develop a lot of hip flexor tightness combined with posterior muscle weakness. This slow, repetitive stride length results in gluteal and hamstring weakness. I like to adhere to the 3/2 program outlined by FIRST (Furman Institute of Running and Scientific Training).
This involves 2 days of distance running, one speed training day, and 2 days of cross-training (cardio exercise other than running). This is the most important thing to learn to avoid overuse injuries. Following this post is a link to the book.

Exercise and "choices"

Sometimes we just "phone in" a workout. Everyday can't be groundbreaking. You should not attempt to always be doing the latest fad workout or highly creative routine. The most important thing is that you showed up. You are at the gym. You slipped on your running shoes or you put the yoga DVD in the player. You made the effort. It would have been much easier to fall backwards onto the couch sinking into the soft spot that is ever increasing in size in most American households. As my wife has pointed out to me and our children, life is all about the choices that we make. Exercise should consist of variety. A various array of challenges, stresses, and speeds should make up your exercise regimen. This philosophy of exercise is what attracted me so much to triathlons. I love doing sprint triathlons. Here is a great link summing up why I choose them....Click here.

So, I kinda "phoned" this blog in today. Opting to use a link to express some of my opinions about the thrill and choice of triathlon.

How I train for one is another topic(s) for future posts.

Fitness as I see IT

As a healthcare professional, I have heard almost every excuse known to man or woman in regards to not exercising. My life is to busy, my "knee" won't let me, I can't join a gym, I don't know what exercises to do are just a few of the many excuses I hear daily. Exercise and a committment to fitness is a lifestyle choice. You make time for it like you make time to eat, dress, pay bills, read, and text on your cell phone. I am not going to list all the benefits of exercise that countless reasearch has proven over the years. Instead, this blog is going to highlight exercise tips, training regimens, and common mistakes made in the gym. My 10 years of experience as a orthopedic Physical Therapist and 13 years as a certified athletic trainer have given me a unique perspective on injury and exercise. In addition, I have completed numerous 5K's, 10K's, sprint triathlons, and one half marathon. I have managed to balance all this while holding down a full time job, being a father to two children, and a husband to a wonderful and supportive wife. I have encountered cramps, injuries, exercise burnout, bonking, buying the wrong shoes, uncomfortable chafing, and the bliss that comes with crossing the finish line completely exhausted.