Perform Better

For those of you who don't know Perform Better is a catalog that you can order many different kinds of training tools out of. Almost anything you can imagine is in there catalog, all the way from weights and bands to foam rollers and balance boards. Perform Better is more than just a catalog, which I did not discover till just recently. Perform Better has a section of their website where you can find different training techinques and methods to use for a variety of things all depending on what you are looking for. The all so hold seminars and conferences a few times throughout the year in varios locations. There is not enough space or time to talk about Perform Better you really need to go to the site and check it out for yourself. http://www.performbetter.com/

The "New" Spartans

It wasn't to long ago that the movie 300 came out and took America by storm. Not only was the production value of the movie so huge and so well done everyone wanted to look like the Spartans in the movie. The actors in the movie 300 used the new trend crossing the states known as Cross-Fit. Cross-Fit is similar to the P90X program that we discussed a few weeks back. Cross-Fit is not just a DVD though. Cross-Fit is an every changing routine. People can either go to a Cross-Fit affiliated gym or go on to the website and get the days workout.

Cross-Fit uses the confusion principle and the circuit workout training method. The continuous movement keeps the heart rate up and forces the body to be used to its full aerobic capacity. They all so, on most days, do a full body workout. The mix between the confusion and aerboic workout really boosts the metabolism.

The workout that was used in the movie 300 consists of pull ups, push ups, dead lifts with 135lbs, box jumps on to a 24" box, floor wipers with a 135lb , clean and press with a 35lb KB, and then another set of pull ups. This is done twice with no rest in between sets. Depending on what level of the program you are on depends on the number of repetitions you may do. In the spirit of the movie the most elite level consists of 300 total reps. 25 pull ups, 50 dead lifts, 50 push ups, 50 box jumps, 50 floor wipers, 50 clean and presses, and 25 more pull ups. Again this is done twice through with no rest. Go ahead and give it a try. Adjust your reps as you need but before you do that give this a try. I promise you, you will crawl out of the gym. Good luck and have fun.

Core Conditioning

Most people think core conditioning and they think 6 pack abs. I have a 6 pack so what do I need to worry about? WRONG. There is more to your core than just your rectus abdomonis. You have your obliques, lower back muscles, hamstring, quads, hip flexors, and many other small muscles. These muscles are just as important as your abs.

People as a whole need to realize this. Today younger and younger people complain about low back pain. Even mild low back pain for that matter. Most of these pains can be alleviated by regaining an even balance between the core muscles. Low back pain is usually associated with tight quads, hip flexors and low back along with weak abs, and hamstrings. Don't forget to work all areas of your core.

While the six pack is great don't forget the rest of the cores. There are many different exercises you can do to work your upper and lower abs. Obliques can be accomplished by doing simple side bends. Back extensions, hamstring curls, and lunges are great for the rest of the core. With a little internet research you can find just about any core exercises you want for any of the core body parts.

Plyometrics

Plyometrics are an essential part of any good strength and conditioning. Plyometrics are designed to produce fast powerful movements and increase the nervous systems ability to react to movement. When you are talking to athletes you are talking about running ladder drills, cones, and box drills. Plyometrics can all so be used with the elderly in nursing homes. They aren't going to be running ladder drills, cones, and box drills though. Elderly can use plyometrics to help improve there reaction to a fall they may sustain to protect themselves and regain there balance or grab a hand rail.

There are many different programs out there for plyometrics and who has the best one is dependent on what you want to gain from it because plyometrics do all so have other benefits as well. Some components you would find in most any plyometric routine would be high knees, one foot, two foot, iggy shuffle, shuffle, hops, cross overs, and splits. Cones pretty much consist of any configuration you can think of that involves sprinting, back pedaling, and shuffling. Box Drills can be done by jumping up and down from various box heights in various patterns. They can all so be jumping into boxes on the ground in four squares or nine.

Plyometrics are great for everyone and train reaction times and explosive movements. If you don't do plyometrics in your regular workout routine you should start implimenting them in.

Weekly Workout Beginning

Just like everyone out there they find there own favorite workouts and what works best for them. Today I thought I would share my personal workout with all of you for you to try if you like or even compare it to your own.

Day 1
Squats 3 x 10 70% of max
Leg Extensions 3 x 10 Medium Wt
Leg Curls 5 x 10 Medium Wt
Abductors 3 x 10 Heavy
Adductors 3 x 10 Heavy
Calf Raise 4 x 10 Medium
Single Leg Press 3 x 8 Heavy

Day 2
Flat Bench Press 3 x 10 70% of max
Curls 3 x 10 Medium
Triceps 3 x 10 Medium
Incline DB Bench Single Arm 3 x 10 Medium
Back 3 x 10 Heavy
Chest Flies 3 x 10 Medium
Back Extension 3 x 20 BW

Day 3 Off

Day 4
Repeat Day 1

Day 5
Repeat Day 2

Day 6 and 7
Off

This is just for the foundation phase of working out. This workout only covers the first two to three weeks after that some changes are made in which lifts are done and weights that are used to help progress. I hope you see the results that I do with this workout.

Confusion?

Most of you have undoubtedly seen the commercial on TV for the P90X program. Multiple times throughout the infommercial you here them repeatedly say something to the effect of using the confusion principle. But what is this confusion principle?

The confusion principle is very simple. The body adapts to what it is commonly exposed to. If you continiously do the same workout you will find yourself at a plateau that you cannot seem to overcome. The confusion principle is just as it would seem it is confusion of the muscles, it always keeps them guessing. By continuely changing the routine your body does not adapt to the stress it continues to gain and becoming stronger.

You don't need to go spend the $100 dollars it cost to get P90X; you can do it on your own from home if you would like. If you are just beginning h owever or are looking for some knew ideas I would recommend taking a good look at it, you won't be disappointed.

The Complete Package

We have all undoubtedly had a science class at some point in our lives. One word in particular that we have more than likely come across is the word equilibrium. Dictionary.com defines equilibrium as: equal balance between any powers, influences, etc. The world is always trying to find that balance and so are our bodies.

Alot of people think that just because they go to the gym to workout and do cardio a few times a week that they are in good shape. However, this only means that they are physically in good shape. In order to really be a healthy individual you need to have the "Complete Package".

The healiest individuals have a balance between the physical, mental, emotional, social, and spiritual health. Most people don't really pay much attention or are even aware of the other factors that impact there health. Physical health is the one seen the most because people can see direct results and measure their progress.

While this might seem off base for Strength and Conditioning Weekly I assure you that it is not. Before an individual can seriously start that rigors that strength and conditioning has on the body they need to be mental ready and understand what they are in for. They have to be prepared and able to handle the emotional ups and downs they will have and when those times get really tough and you hit walls in your workouts and think you won't make it through a little spiritual help is always a good thing.

The take home message from today's blog is that to be the best at any one of these categories, physical, mental, emotional, social, or spiritual health, you need a balance between them. If any one category is left out the circle could crumble.

Cardiovascular Conditioning in College Basketball Athletes

It is that time of year again, MARCH MADNESS! 65 teams compete to be crowned the best time in the nation. Without having good cardiovascular fitness, however, they would not have mad it this far.

With most teams playing 30 games over the course of two and a half months you need to be in good physical shape to stay and one piece. One of the most important parts is cardiovascular fitness and being able to keep up with the rigors of a 40 minute game. Here are some different training methods that help keep those top notch division I athletes in shape.

Interval Training

• short to moderate work bouts alternating with short to moderate rest periods
• Example: Set of 10 suicides with 1 minute to complete the exercise. Each rep will begin on the minute allowing only the time remaining for rest.

Continuous Training

• No Rest
• High Intensity Continuous Training 85-95% of Max Heart Rate
• It is important to train the body to adapt to the high levels of stress such as would be seen continuously running up and down the court.
• Going slow willl give an athlete a break from the high intensity.

Long Slow Distance

• Used mainly in the offseason
• Main object is distance rather than speed
• 60-80% of Max Heart Rate

Farlek Training

• Probably one of the best training methods for a college basketball athlete who will be running up and down the court then setting up for plays which is a much lower intensity.
• Speed Play, Continuous running with a mix of interval training
• Switching from aerobic activities to anaerobic and back again

Good luck to all the college athlets in the tournament and hopefully your in better condition than your opponent.

Thanks to Dave Laing and the Physiology of Exercise Class for assistance with this data.

I need to lose some weight!

"I need to lose some weight" and "I wish I could slim down a little bit" are two things that I hear all to often in the gym. I myself have said these things but do others really now what they are asking for. Striving to be a Certified Strength and Conditioning Specialist (CSCS), I have looked into what this really entails, and most of it comes down to nutrition.

When most people say they want to "lose some weight" they think, "I'll just eat less". Just eating less is not the key. Cutting calories will help and you will lose weight but you are not going to lose just the weight you want to. You could lose some muscle mass in the process.

The other part of "losing weight" is "slimming down". Many times I have been asked, "what ab exercises can I do to get rid of this stomach"? Well the answer is really none. In order to shed those excess pounds around your mid-section, which undoubtedly most of us have, you need to try and do exercises that get the heart rate up and boost your metabolism.

What it all really comes down to is a proper diet and a good totaly body workout plan. If your not eating healthy or properly no matter what your goals are they are going to be very difficult to achieve and well concentrating on a certain body part isn't necessarily a bad thing, working that one part solely is and can cause a domino effect of injuries, aches and pains.

If you have any questions on nutrition I suggest visiting www.mypyramid.gov it is a great site that is free and easy to use. With just a little bit of research on the internet you can always find workouts you are looking for as well.

Welcome to Strength and Conditioning Weekly

Welcome! This is Strength and Conditioning Weekly! This will be a weekly blog about training methods and techniques that are the last and greatest in strength and conditioning. We will all so be talking about legal performance enhancing sububstances and some of the benefits that can be taken from them. On behalf of Strength and Conditioning Weekly, Welcome!