Keeping Your Cool

I have no idea what Dick Hartzell was thinking in this video. Perhaps he chased some prescription pills down with a shot of whiskey. None the less, notice how he continues with his lecture...........now that's keeping your cool.



Yeah, what the hell was he thinking!!!???

DN

Featured Exercise

Inverted Row:

The inverted row is by far my favorite horizontal pulling exercise. Different than cable rows, during the inverted row one must maintain pillar like stability through out their body. Although you can perform it underneath a straight barbell, using a Jungle Gym will allow you to add a rotational component to it. In time, this option will save your shoulders by recruiting a more functional rotator cuff action to it.



DN

Stop Stretching Your Back!

Trying to increase range of motion at the lumbar spine is DANGEROUS. I haven’t really written in depth on this because I honestly forget that people don’t already know this. It is a subject that has been written about extensively, so I did not want to beat a dead horse. But I continue to see people come to me with low back stretches that their PT or Doctor gave them for their low back pain. So, if so many PT’s, Doctors, etc, don’t know this……….then how would the general public know? Let me be clear, unless you are looking to increase back pain, STOP trying to stretch your low back!!

Physical Therapist, Shirley Sahrmann states in her book, Diagnosis and Treatment of Movement Impairment Syndromes, "Rotation of the lumbar spine is more dangerous than beneficial and rotation of the pelvis and lower extremities to one side while the trunk remains stable or is rotated to the other side is particularly dangerous." Sahrmann notes that "The overall range of lumbar rotation is approximately 13 degrees. The rotation between each segment from T10 to L5 is 2 degrees. The greatest rotational range is between L5 and S1, which is 5 degrees. The thoracic spine, not the lumbar spine should be the site of greatest amount of rotation of the trunk.”

You must understand that the primary role of the abdominals is to provide isometric stabilization and limit the rotation of the lumbar spine. If you are doing any of the following stretches/exercises, my advice is to stop before you have to chase one of your vertebrae down the street.













































DN

Back Squats and Shoulder Pain

Q: I am a powerlifter and have recently had to stop squatting because of severe shoulder pain. What can I do to train around the pain?

A: When someone’s shoulder is hurting during a back squat, it is usually a sign of shoulder impingement (external rotation + abduction). Depending on the severity, you may want to get it looked at. Front squatting (I prefer using straps) would most likely feel better than back squatting.












Front squat using straps

You could also try squatting with a Rackable Cambered Squat Bar . These are options to work around the pain and still create a training effect. But don’t neglect some good old soft tissue work. I'd bet your shoulder has some barnicles growing in it :-) ......The Foam Roller should be your best friend for a while.

The Deadlift: Teaching it and fixing it

One of my favorite quotes from Mike Boyle is “A bad program done well is better than a good program done poorly”. This holds so much truth. You can have the best program with the best exercises but they are close to worthless if the execution of the exercises are sloppy. As coaches we should dislike mediocrity and strive for our athletes to function properly in the gym so that they perform better in their sport. We need to learn when to be coaching intensive, when to shut up and what coaching cues are correct in the right moments. Read more......

Featured Exercise:

Medicine Ball Rotary Throw

Want to punch harder, kick faster, hit the ball further or just try a core exercise with a little edge? Not matter your sport, improving your rotary power will dramatically improve your performance. Plus, whats the point of having a well developed core with no power behind it? Try the 1/2 kneeling rotary throw for 3 weeks to learn how to properly load the far hip and transfer the energy from your hip, through your core and upper extremities. Once you are proficient at that progress to standing.

Med Ball Rotary Throw - 1/2 kneeling


Med Ball Rotary Throw - standing


Medicine Balls have a thousand different uses. They are a must have tool for any gym and/or home. Some Med balls bounce and some don't. Both are great and offer fantastic results.

DN

Efficient Ways To Get Fat And Stay Fat - Part 2

As promised, here is part 2. Enjoy!!

5. Lift light weights – Well, if you are going to lift weights. Make sure you lift light weights so that you don’t add any muscle. Because as you know now, muscle burns fat and we need to hold on to that fat.

Fat Burning Solution: I have written this before. Why would you lift a weight 10 times, when you could actually lift it 20 times? How does that make sense???? Welcome to the logic train………CHOO CHOO!!

6. Eat more sugar and starchy carbohydrates – Make sure to consume the larger percentage of your calories from sugar and starchy carbohydrates (rice, pasta, etc). This way your insulin levels sore and send your blood sugar into a whirlwind. Not only will you help hold on to fat but you might even score some diabetes!

Fat Burning Solution: Try to have things like rice, pasta and potatoes post workout only. All other times, get your carbohydrates from fruits and vegetables. Remember to consume a lean protein every time you eat. Although “calories in versus calories out” is a must in losing fat, it’s not just about the calories. Not everybody tolerates carbohydrates the same. Also, gluten (wheat and other grains containing gluten) is a large food allergen for many and has been linked to irritable bowel syndrome, heart disease and more. *Poor choices if you are looking to lose fat.*

7. Don’t change your workout program – Who wants results?? Results are for losers!! Keep doing the same workout program you have been doing Richard Simmons shorts were “IN”. If you keep on the same program, your body will adapt to the demands that you have placed on it. This way you will burn fewer calories during your workout because your body is used to it. Perfect for the goal of fat storing.

Fat Burning Solution: Insanity is defined as, “doing the same thing over and over again and expecting a different result”. Sorry but someone had to say it :)

8. Skip breakfast - Ahhhh. Perfect. Nothing beats topping an 8-10 fast by……….fasting even longer. This is a fantastic way to kill your metabolism, lose muscle and store fat. Really try to push it. To maximize your fat storing results, try not to eat until noon. *Me skipping breakfast.....seriously, ask my wife.*

Fat Burning Solution: Have you ever thought about what “breakfast” means? Break the fast!! You have been fasting all night. It is of the most importance that you consume something right away! The Golden Rule is, eat within 15 minutes of waking up. If you have some time, make a veggie omelet. If you are running behind try 2 scoops of protein, a hand full of frozen blueberries, and 1-2 tablespoons of ground flaxseeds. Blend it up and go.

DN

Efficient Ways To Get Fat And Stay Fat - Part 1

Yes, I realize nobody wants to get fat and stay fat. Hopefully the sarcasm will make it a fun read. I will post Part 2 tomorrow.

1. Eat 1-2 meals per day – By only eating 1-2 times per day, your body can really go after that lean muscle for fuel and hold on to more fat. One pound of fat yields approximately 3500 calories. Because of this, your body will hold on to fat for survival purposes and feast off of your muscle. After all, who needs muscle?? *Said in a sarcastic voice*

Fat Burning Solution: Repeat after me, “I will eat every 2-3 hours”. Say it again, “I will eat every 2-3 hours”…….NO MATTER WHAT!! If you want to create a high firing metabolism, this is a must! You will create a thermogenic effect in your body and actually burn more calories by consuming more calories. Your total meals per day should be between 5 and 8. Note: These are mini-meals.

2. Do cardio for an hour – This is one of the best ways to become an efficient “fat storing” machine. When you perform long slow distance, low intensity, aerobic training, you are teaching your body to hang on to fat. Because you are in the mythical “fat burning” zone, you are using most of your fuel as fat during that hour of training. This sounds good at first, but now realize that you are programming your body to store fat for the other 23 hours of your day.

Fat Burning Solution: High Intensity Interval Training. The idea is to work as hard as you can for a designated time, rest for a designated time and do it again. This can be done in many different ways and on many different pieces of equipment. The Schwinn Airdyne bike is my favorite because you can have the least impact on your joints and the most impact on your muscular and energy system. For simplicity, lets use sprinting for an example. Here is a good work to rest ratio to start with:

Sprint for 30 seconds, rest for 90 seconds. Perform 5 sets. Add one set per week for 3-4 weeks. After that keep the work the same but take the rest down to 75-60 seconds. These sessions will last around 15 minutes. Sometimes a little less, sometimes a little longer. For the most part, stay away from traditional cardio (30 min-1 hour) if your goal is to shed fat.


*Some of our light heavyweight and heavyweight fighters working through some intervals on the bike. Miserable!!*

3. Eat very low calories – Just like only eating 1-2 times per day, eating around 1000-1200 calories can really help you hold on to more fat while pissing away that nagging muscle.

Fat Burning Solution: Most women will be around 1800-2000 calories and men around 3000-3500 calories. Of course this depends on the persons activity level, etc. But these are common numbers. Make sure these calories consist of lean protein, veggies and fruits.

4. Don’t lift weights – Now we can scare that muscle away for good. Because muscle burns fat, and we don’t want that (that rhymes). Combo this with an hour of cardio and you are on your way to holding onto that fat like mama bear holds on to baby bear.

Fat Burning Solution: Uhhhhhhhhh…………Lift weights. Period.

DN

Walking Lunges are not for beginners

Q: I read that you think Walking Lunges are an advanced exercise and beginners should not do them. Why?


A: First off, they are far too dynamic and require too much motor learning for a beginner. They will tend to pitch forward with they upper body and/or use their back leg to push them through. The action should actually be more of a "pull" with their forward leg while maintain a tight and tall torso. Once we progress to walking lunges, that's exactly what I cue: "Pull your hips through with your front leg and stay tight and tall". You can also have them drag their back foot to learn how to pull through. The only down side is it tears up your shoe.

Second, beginners will often complain the next day of a pulled groin. It's not actually a pulled groin, they are just really, really, really friggin' sore in their adductors.

My advice is that if you want to keep a new client, don't have them perform walking lunges to soon. They will be way too sore and you will look like you don't know how to teach an exercise. But if you dislike the person, day 1, walking lunge the hell out of them :-)

A nice progression is to begin with a Split Squat, which I consider "static supported". Next move to a Slideboard or Valslide Lunge. This becomes more dynamic and teaches the person to pull the hips through (with out shredding their shoes). After that, progress to walking lunges, which become even more dynamic due to a great eccentric emphasis. Spend 3 weeks with each exercise and you have a nice 9 week progression.

DN

Corn: One of the worst things you can eat

Is anyone sick of me writing about corn?.........That makes two of us :-)


Recently I was at a little get together. It was a great atmosphere, good people, drinks, nice weather and good food........or so one would think. The food is really what caught my eye. Everything appeared somewhat healthy but things aren't always what they appear. Corn and its evil cousin high fructose corn syrup (HFCS) is one of the worst things you could eat, and it was in everything!

Here is a list of what was served:

Pasta Salad - The pasta had HFCS in it

Crackers with some hummus - The crackers had HFCS

Hamburgers - The beef was not organic or free range so you can guarantee it was fed some crappy corn meal. Which by the way, cows should not eat the stuff. They should be eating on the grass like they would naturally. In fact, corn meal makes them sick with diseases and if they did not slaughter them when they did, the cattle would soon die from a disease.

Hamburger Buns - Whole wheat non the less, which had HFCS

Cheese - Again, the cattle is fed corn meal so the cheese will have corn too.

Soda - Obviously crappy. HFCS

Cake - HFCS

Ice Cream - HFCS

And guess what else..........Corn on the cob!!! And no, corn on the cob is not okay and its not a vegetable. Its grain. A very crappy grain.

Bottom line is, be more aware of what you are eating and stay away from corn and its sickening derivatives.

DN

Featured Exercise

KETTLEBELL SWING:

This is a great exercise for many reasons. Its great for hip dominant/posterior chain work, double extension, power, power endurance (Yes I know that is an oxymoron), and conditioning/metabolic training. I also use it to teach a "hip snap". So it is one of our first things we use in Olympic Lifting progression.



If you haven't incorporated Kettlebells into your training or your clients training, I recommend starting now. There are a number of things that a kettlebell can offer, that no other peice of equipment can mimick. Click on the kettlebells to purchase one today.




DN