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.