Archive for exercise instruction, exercise programs, strength training
Core Training in 2011
“Core training” is always a hot topic, New Year or not.
Now that Dr. Stuart McGill’s evolving research has shown us that training for core stability – the ability to control the position of the spine when subjected to an outside force – is the way to go, the bigger question is, How do we do this in the most effective and efficient manner?
Over the last couple of years, “anti-rotation” exercises have headed the list of essentials; the latest variation from Tony Gentilcore is shown here:
Non-Linear Unplanned Undulating What??
Undulating periodization is as popular as Facebook these days.
Repetition Through Variety
The other day, I was talking to a new trainer about the importance of varying force vectors (i.e., the magnitude of resistance applied in a given direction) to prevent overuse injuries.
(Don’t worry if I sound like I came from the new planet; things will become clear in a minute.)
Movements Vs. Muscles
One thing I’ve always admired about Gray Cook is his unrelenting effort to get people to understand the benefit of training movements rather than muscles. This theme echoes through every DVD he’s ever done and is at the heart of his new book.
Joint Friendly Strength Training
This past year, I’ve really taken to Nick Tumminello’s innovative training methods. He has a unique talent for making good exercises great, and knows just how to tweak them to meet individual needs and limitations.
Remember: There’s always a way to train around an injury (good thing for Detroit Lions QB Matthew Stafford…); and Nick shows you exactly how in his recently released 2-DVD set Joint Friendly Strength Training.
Whether you suffer from a bum shoulder, patella pain, a bad back or weak wrists, Nick provides 90 minutes of modifications designed to get you stronger without aggravating your injury. Not only do you learn unique exercises, you get the tiny tweaks and cues that can make the difference between success and the sidelines. And with over 100 exercises to choose from, you’re bound to benefit by putting at least one in your program.
Whether you have a nagging injury or simply want to avoid one, Nick Tumminello will teach you to train smarter.
To stay stronger longer, check out Joint Friendly Strength Training here.
Q&A: How Strong is Strong Enough?
This question sparked some good discussion last year, and a client of mine recently asked it of me and brought the subject to the front of my mind yet again.
My answer was something along the lines of: “Strong enough to do what you want to do as best you can without getting hurt.”
Of course, being too strong can occasionally backfire…
(Sorry; had to put up Joe’s favorite video one more time because today is his birthday. Happy Birthday, Joe!)
Q&A: Are Post-Exercise Carbs Counterproductive?
For those of you in tune with the Internet trends, you may have read the recent rumors that consuming carbohydrates after exercise can actually be counterproductive if you’re trying to make long-term improvements in body composition. Despite the fact that these claims are completely unjustified, they’re spreading faster than California’s Crown Fire! I won’t mention any names (cough, Mauro Di Pasquale, cough, cough…), but a certain doctor and his followers have been promoting this type of dogma lately and it’s starting to get me a bit concerned. To quote him in this article, “Eliminating post-training carbs can have added anabolic and fat-burning effects.”
This statement is inherently contradictory (by sheer nature of definition, one cannot be both anabolic and catabolic at the same time), and the fact that people seem to buy it is almost as hard to believe as a mud plug being able to stop an oil spill…
Q&A: Why Am I Getting Bulky?!!!
Most of us working in the fitness industry have been asked this question before. Although we might know how hard it is for women to put on muscle mass (at least naturally), our female clients always seem to fear they’ll somehow wind up looking like this:
Functional Strength Coach 3.0
Last fall, Mike Boyle revealed his latest ideas and methodologies with the release of Functional Strength Coach 3.0.
I was lucky enough to get it for Christmas, and still reference it frequently for programming ideas. But for those of you who haven’t seen it yet, Mike is offering a limited number of partially used copies of the eight-DVD set at a discounted rate for a limited time (as in, they’ll probably be gone by the time you read this…Sorry about that.)
Anyway, I highly recommend purchasing a copy, discounted or not and STRENGTH COACH OR NOT. The information is simplified and applicable to anyone who trains. You’ll get Boyle’s private presentations on the joint-by-joint approach to training (unedited and complete with jokes, anecdotes and Boyle-esque analogies), along with additional lectures on core training and the lumbar spine. Here, Boyle explains his rationale for choosing certain exercises (like roll-outs and the RFESS) and avoiding others (like crunches and, of course, the back squat – which has since contributed to his being banned by the NSCA…).
Coach Boyle may have some ”off-limit” exercises, but he also has plenty of “better” alternatives to share. In fact, he all but lives by the philosophy of another great coach, John Wooden, who died over the weekend: “Do not let what you cannot do interfere with what you can do.” Much like Boyle, the humble yet highly influential ”Wizard of Wooden” considered himself nothing more than a “teacher in the public eye.” May he rest in peace.
Also included in FS3 are updates on the latest developments in CNS and circuit training, and practical demos of Boyle’s own mobility and flexibility circuits done to timed music from Workout Muse. (Warning: The first run through is a little disorganized, but once the attending strength coaches learn numerical order and what “stop,” “switch” and “begin” mean, the rest is smooth sailing.)
The package comes with a follow-along manual, articles and some of Boyle’s program templates, as well as one Workout Muse CD. Just like Mike’s exercises, Functional Strength Coach 3.0 offers some great bang for your buck.
Weightlifter, Powerlifter or Meathead?
Ah, the difference between weightlifting and powerlifting…
A lot of meatheads like to say that they are powerlifters or that they are weightlifters; but are they really? Let’s take a quick look at what weightlifting and powerlifting actually entail…
WEIGHTLIFTING
This is what you see in the Olympics; hence, sometimes referred to as “Olympic Weightlifting” or “Olympic-Style Weightlifting.”
The sport consists of only TWO movements: The snatch, and the clean and jerk.
Snatch
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Available Spring 2011.
