Read article here
DN
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Friday, December 11, 2009
TRX Core Training for Mixed Martial Arts
Here is an article I wrote for Fitness Anywhere a couple months ago titled "TRX Core Training for Mixed Martial Arts". I am a big fan of the TRX suspension trainer. It is such a versatile piece of equipment that can offer so many great exercises and variations that are not possible on anything else.
Read article here
DN
Read article here
DN
Thursday, December 10, 2009
MMA Metabolic Circuit
As you know, MMA is a passion of mine. From a sporting demand there is nothing like it. Many people ask how we train mixed martial artist. The truth is we train them very similar to any athlete. What is very different is our conditioning and in particular our use of metabolic circuits. These circuits are specifically designed to incorporate the demands of MMA in a safe but extremely taxing way. The circuit you are about to watch was performed by two MMA athletes, Bryan Torres and Pro Escobedo. We will do 2-5 rounds depending on the fight (title or non-title) and how far out the athlete is from the fight. There is 1 minute rest in between rounds. Take note that this circuit is done at the end of our training after our power and strength work. The circuit consists of:
Airdyne - 20 seconds @ 90 RPM's
TRX Inverted Row - 40 lbs x 10 reps
Med Ball Slam - 6 reps
Walking Lunge - 50 lbs down/back on turf
Power step up - 5 reps each
Plyo Pushup - 10 reps
Rope Circuit: 20 reps each - Double wave, Alt wave, outside circles, side waves, split jump double wave, jumping jack
Airdyne - .3 mile sprint
Shadow box (look light, look fresh)
Rest 1 minute and repeat
DN
Airdyne - 20 seconds @ 90 RPM's
TRX Inverted Row - 40 lbs x 10 reps
Med Ball Slam - 6 reps
Walking Lunge - 50 lbs down/back on turf
Power step up - 5 reps each
Plyo Pushup - 10 reps
Rope Circuit: 20 reps each - Double wave, Alt wave, outside circles, side waves, split jump double wave, jumping jack
Airdyne - .3 mile sprint
Shadow box (look light, look fresh)
Rest 1 minute and repeat
DN
New IPT Facility
Things have been very busy at IPT. We just opened our new facility in Newberg, Oregon a few weeks ago. We still have a bit of work to do to the gym but most of the nuts and bolts are in. Here are some action shots:
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Monday, September 14, 2009
Featured Exercise: TRX Anterior Core Progression #1 (Planks)
Here is one of our TRX Anterior Core Progressions:
TRX Plank
Coaching Cues:
1. Maintain “pillar” type stability
2. Do not allow excessive arching at the low back
3. Perform a 30 sec hold. Once proficient progress to the next exercise rather than progressing in time
TRX Body Saw
Coaching Cues:
1. Same as above. Perform for reps or time
TRX Body Saw/Knee Tuck
Coaching Cues:
1. Perform the Knee Tuck without rounding the low back
TRX Walk-Outs
Coaching Cues:
1. Same as above. Imagine balancing a glass of water on the hips. This will create an anti-rotation effect for the core
DN
TRX Plank
Coaching Cues:
1. Maintain “pillar” type stability
2. Do not allow excessive arching at the low back
3. Perform a 30 sec hold. Once proficient progress to the next exercise rather than progressing in time
TRX Body Saw
Coaching Cues:
1. Same as above. Perform for reps or time
TRX Body Saw/Knee Tuck
Coaching Cues:
1. Perform the Knee Tuck without rounding the low back
TRX Walk-Outs
Coaching Cues:
1. Same as above. Imagine balancing a glass of water on the hips. This will create an anti-rotation effect for the core
DN
IPT Blog Featured as one of TOP 50 Exercise Science Blogs
The Health Hut has featured the Impact Performance Training Blog as one (see # 5)of the Top 50 Exercise Science Blogs.
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Sunday, September 13, 2009
Strength Coach Podcast Interview with Dewey Nielsen
I was recently interviewed by Anthony Renna on the Strength Coach Podcast episode 42. A few things I spoke about were:
** Being "Brilliant at the Basics"
**"Common Mistakes of a Mixed Martial Artist"
**"Considerations and Training for MMA"
**McGill's Pulsing, Iso-Explodes
**Much More...
My portion of the podcast begins at minute 29.
DN
** Being "Brilliant at the Basics"
**"Common Mistakes of a Mixed Martial Artist"
**"Considerations and Training for MMA"
**McGill's Pulsing, Iso-Explodes
**Much More...
My portion of the podcast begins at minute 29.
DN
Friday, August 28, 2009
Featured Exercise: Shoulder Elevated Bridge
This is great hip dominant exercise that we never really found efficient ways of loading. We now simply take a jiu-jitsu belt and load two kettlebells in it.
DN
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Thursday, August 27, 2009
Brilliant at the Basics
What works best for a fighter? Linear or undulating periodization? Kettlebells or dumbbells? Olympic lifts from the floor or hang? What do you do for GPP? What exercises do you use to train pulsing? Did you grow a beard to look more like Ryan Reynolds (has nothing to do with this article but I do get asked that)?
I get questions like these a lot and usually my answer comes down to “it doesn’t matter”. I am not saying that undulating periodization doesn’t work or kettlebells are worthless. What I am saying is these things only matter once you are “Brilliant at the Basics”. You must first understand a few things:
What is strength?
What is endurance?
What is power?
What is power endurance?
What is speed?
What is agility?
What is mobility?
What is anaerobic and aerobic conditioning?
What are all of these things and how should we train them? Where do these components fit into a program? What order should they be trained? And the most important question, “can your athletes lift correctly”? Everything goes out the window if your athletes are performing the program with sloppy technique. What is the point of flipping tires and swinging sledge hammers (neither of which I do) if an athlete can’t squat, lunge or do a pushup with good form?
To say that the strength and conditioning world of MMA is archaic and in the dinosaur age is an understatement. Some of the things I see coaches do with world class fighters are not just uneducated but they are thoughtless, dangerous and irresponsible. MMA is a strange sport. It is one of the few sports I can think of where a professional athlete will hire one of their buddies, an internet guru, or join a fitness cult instead of hiring a professional and educated strength coach. This is something that continues to baffle me. I am very passionate about mixed martial arts and nothing would please me more than to see more educated strength coaches enter into the world of MMA.
The questions above are basic and that’s the point. The thing that separates a novice from and expert is the ability for the expert to perform the basics extremely well. This is the same thing we tell our BJJ/MMA students and coaches. Beginners always want to learn a flying armbar and spinning kick before the basics. The difference between a white belt and a black belt is being “Brilliant at the Basics”. As I grow older and more educated in fitness and martial arts, I constantly become more intrigued by the basics. Does this make me an expert? I don’t know. What I do know is that every year I feel like I know more and less at the same time. And I like that. It is very apparent that the quest of knowledge is never ending. So I guess it is safe to say that my job will never get boring.
DN
I get questions like these a lot and usually my answer comes down to “it doesn’t matter”. I am not saying that undulating periodization doesn’t work or kettlebells are worthless. What I am saying is these things only matter once you are “Brilliant at the Basics”. You must first understand a few things:
What is strength?
What is endurance?
What is power?
What is power endurance?
What is speed?
What is agility?
What is mobility?
What is anaerobic and aerobic conditioning?
What are all of these things and how should we train them? Where do these components fit into a program? What order should they be trained? And the most important question, “can your athletes lift correctly”? Everything goes out the window if your athletes are performing the program with sloppy technique. What is the point of flipping tires and swinging sledge hammers (neither of which I do) if an athlete can’t squat, lunge or do a pushup with good form?
To say that the strength and conditioning world of MMA is archaic and in the dinosaur age is an understatement. Some of the things I see coaches do with world class fighters are not just uneducated but they are thoughtless, dangerous and irresponsible. MMA is a strange sport. It is one of the few sports I can think of where a professional athlete will hire one of their buddies, an internet guru, or join a fitness cult instead of hiring a professional and educated strength coach. This is something that continues to baffle me. I am very passionate about mixed martial arts and nothing would please me more than to see more educated strength coaches enter into the world of MMA.
The questions above are basic and that’s the point. The thing that separates a novice from and expert is the ability for the expert to perform the basics extremely well. This is the same thing we tell our BJJ/MMA students and coaches. Beginners always want to learn a flying armbar and spinning kick before the basics. The difference between a white belt and a black belt is being “Brilliant at the Basics”. As I grow older and more educated in fitness and martial arts, I constantly become more intrigued by the basics. Does this make me an expert? I don’t know. What I do know is that every year I feel like I know more and less at the same time. And I like that. It is very apparent that the quest of knowledge is never ending. So I guess it is safe to say that my job will never get boring.
DN
Wednesday, August 26, 2009
Considerations and Training For Mixed Martial Arts
Some of the training methods presented in this article are a continuation of my article, “Common Mistakes of a Mixed Martial Artist” and others are things that I have learned more about or added to my program over the last year. This should expose some training components that make MMA different than other sports and offer some ideas on how to train these athletes.
Iso Explode – Beyond the use of muscle activation, there really isn’t a large need to train isometrics in sports like there is in combative sports. Watch an MMA fight and you will see isometrics everywhere. The most common isometrics are “yielding” and “overcoming”. A yielding isometric is when you are holding a weight and preventing it from moving, while an overcoming isometric is when you are pushing or pulling an immovable object. I have been using isometrics for a long time and even using iso-explodes for a while. But it wasn’t until my friend, Jon Chaimberg, told me he was using them in exercises (beyond what I was already using) that I started to think of where my program would benefit from implementing iso-explodes into additional movement patterns. Here are three exercises that we are implementing with great results.
Keep reading....
Iso Explode – Beyond the use of muscle activation, there really isn’t a large need to train isometrics in sports like there is in combative sports. Watch an MMA fight and you will see isometrics everywhere. The most common isometrics are “yielding” and “overcoming”. A yielding isometric is when you are holding a weight and preventing it from moving, while an overcoming isometric is when you are pushing or pulling an immovable object. I have been using isometrics for a long time and even using iso-explodes for a while. But it wasn’t until my friend, Jon Chaimberg, told me he was using them in exercises (beyond what I was already using) that I started to think of where my program would benefit from implementing iso-explodes into additional movement patterns. Here are three exercises that we are implementing with great results.
Keep reading....
Tuesday, June 16, 2009
Featured Exercise: Inverted Row Progression
To me, progression is the key to everything. I have a progression for every exercise I program. This is how you continually build success in an athlete or client. Here is a nice progression for the Inverted Row. Every single person that walks in the door at IPT will be doing some version of the Inverted Row.... It's just a great exercise.
Obviously, another progression/variation would be adding a weight vest.
I have become a huge fan of the TRX (what the row is being performed on). We used to only use rings but the TRX is far more versitale and more comfortable than the rings. And the best part is that they adjust so fast. If you travel or do any workouts at home, you need a TRX.
DN
Obviously, another progression/variation would be adding a weight vest.
I have become a huge fan of the TRX (what the row is being performed on). We used to only use rings but the TRX is far more versitale and more comfortable than the rings. And the best part is that they adjust so fast. If you travel or do any workouts at home, you need a TRX.
DN
Monday, June 15, 2009
Hip Mobility
Hip mobility is important for many different reasons but two trends that you will tend to see with a loss of mobility in the hips are:
1. Low back pain
2. Knee pain
For those two reasons alone it should encourage coaches and trainers to put an emphasis on hip mobility in their program design.
Here are a few things we do at IPT:
"WALL SERIES"
These are all performed as static stretches except for the first one which is "active" hip internal/external rotation.
1. Hip Internal/External Rotation (first 2 pictures)
2. Wall Splits
3. Rectus Femoris Stretch
4. Quadruped Piriformis Stretch (read this for a detailed explanation)
"ELBOW TO INSTEP MATRIX"
This is one I stole from the guys at T4TG. For those of you familiar with 3D stretching, this offers a nice 3D effect to an already great stretch.
"SQUAT MATRIX"
This a one from Mike Boyles "joint by joint" DVD.
"COOK SQUAT 1 AND 2"
The Cook Squat 2 is the progression as raising the arms overhead lengthens the tissue through the body requiring more flexibilty.
DN
1. Low back pain
2. Knee pain
For those two reasons alone it should encourage coaches and trainers to put an emphasis on hip mobility in their program design.
Here are a few things we do at IPT:
"WALL SERIES"
These are all performed as static stretches except for the first one which is "active" hip internal/external rotation.
1. Hip Internal/External Rotation (first 2 pictures)
2. Wall Splits
3. Rectus Femoris Stretch
4. Quadruped Piriformis Stretch (read this for a detailed explanation)
"ELBOW TO INSTEP MATRIX"
This is one I stole from the guys at T4TG. For those of you familiar with 3D stretching, this offers a nice 3D effect to an already great stretch.
"SQUAT MATRIX"
This a one from Mike Boyles "joint by joint" DVD.
"COOK SQUAT 1 AND 2"
The Cook Squat 2 is the progression as raising the arms overhead lengthens the tissue through the body requiring more flexibilty.
DN
Wednesday, June 3, 2009
Learn More
"I don't have the time to travel".
This is the most common excuse that a trainer or coach gives for the fact that they don't continue their education. Personally, I think it's a lame excuse. Anthony Renna has now made it impossible for anyone to use that excuse. Anthony recently started StrengthandConditioningWebinars.com. It is the BEST Collection of Presentations from The World's TOP Strength Coaches, Physical Therapists and Personal Trainers, All in One Place!! Seriously, you can watch these presentations without having to travel and in the comfort of your own home. As Anthony says, "You can watch them in your tightie whities and no one will know". If you are not continuing your education and always striving to learn more, you are in the wrong profession.... do your clients a favor and refer them to someone else.
You have no excuses left....
DN
This is the most common excuse that a trainer or coach gives for the fact that they don't continue their education. Personally, I think it's a lame excuse. Anthony Renna has now made it impossible for anyone to use that excuse. Anthony recently started StrengthandConditioningWebinars.com. It is the BEST Collection of Presentations from The World's TOP Strength Coaches, Physical Therapists and Personal Trainers, All in One Place!! Seriously, you can watch these presentations without having to travel and in the comfort of your own home. As Anthony says, "You can watch them in your tightie whities and no one will know". If you are not continuing your education and always striving to learn more, you are in the wrong profession.... do your clients a favor and refer them to someone else.
You have no excuses left....
DN
Thursday, April 30, 2009
A Few Reasons You Are Not Losing Fat
1. Your a closet eater: Does somebody have a little secret? Come on, fess up. It's time to come out of the closet..... seriously!! Come clean!! Your only lying to yourself.
Okay, quit giggling.... Lets move on. It's the most basic rule in the game of weight loss and weight gain. If you want to lose weight, you MUST be in an energy deficit. In you want to gain weight, you MUST be in an energy surplus. Too many people are hiding in the closet and consuming far too many calories than they should for the goal of fat loss. Here are a couple things you have not been counting.....
Fruit juice - But fruit is good for you, right? Absolutely!! But eat it, don't drink it.
Alcohol - (holy shit Batman, there is calories in that??). Your excuse may be that you only drink on the weekends. Guess what? All those Porters you've been slugging down have about 200 calories per beer. Time for Go Go Gadget Dewey to bust out some math:
200 calories x 4 beers Friday night = 800 calories
200 calories x 4 beers Saturday night = 800 calories
800 calories + 800 calories = 1,600 calories
1 pound of fat consists of 3,600 calories. You can do the math from here. I think you see what I'm getting at.
Top that of with the late night alcohol munchies.... You know..... Ice cream, desserts.... Rollos :-)
2. You are lazy at the gym: It will take me a couple tries to guess what you are doing for cardio (stupid word)... The elliptical?? No... The recumbent bike. I am right huh? Why is it that these are the two most used (treadmill a close third) pieces of cardio equipment in most gyms? I will tell you, they are the easiest. It's funny, everybody wants results but most people don't want to work hard. Next time you are in the gym (not IMPACT, you won't see lazy there) check out what people are on. It will be this order of popularity:
Elliptical
Recumbent bike
Treadmill (this may tie with the bike)
Stair stepper
Step mill (this is the hardest in regular gyms... remember, regular gyms don't have Airdyne bikes, sleds, slideboards, ropes, open space to sprint, etc)
You will see people spending 30+ minutes doing steady state aerobics (a waste of time) while watch tv. Then those same people hop of that dreaded cardio equipment and wonder why they still look the same they did 3 years ago when they joined the gym. Hello, McFly!!!!!!
And if your saying, "I don't do any of those things, I do step aerobics (*insert silly group class here*) or work out to FIT tv in the morning". The same goes for you. That's one of the reasons your not getting results. At least not the results you want.
Just a little example of working hard in the gym:
We will do this for 3-5 minutes with 1 minute rest. We will repeat it for 3-5 sets. Heart rates soar!!
3. You are in denial: You don't have enough time to work out, lifting weights makes you bulky, health food tastes bad, you have a thyroid problem (this can be real but it is a very small chance), you have bad genetics. The list goes for days. Stop it!! Get to work.
DN
This is not what I mean by closet eater
Okay, quit giggling.... Lets move on. It's the most basic rule in the game of weight loss and weight gain. If you want to lose weight, you MUST be in an energy deficit. In you want to gain weight, you MUST be in an energy surplus. Too many people are hiding in the closet and consuming far too many calories than they should for the goal of fat loss. Here are a couple things you have not been counting.....
Fruit juice - But fruit is good for you, right? Absolutely!! But eat it, don't drink it.
Alcohol - (holy shit Batman, there is calories in that??). Your excuse may be that you only drink on the weekends. Guess what? All those Porters you've been slugging down have about 200 calories per beer. Time for Go Go Gadget Dewey to bust out some math:
200 calories x 4 beers Friday night = 800 calories
200 calories x 4 beers Saturday night = 800 calories
800 calories + 800 calories = 1,600 calories
1 pound of fat consists of 3,600 calories. You can do the math from here. I think you see what I'm getting at.
Does this count as one or two beers?
Top that of with the late night alcohol munchies.... You know..... Ice cream, desserts.... Rollos :-)
2. You are lazy at the gym: It will take me a couple tries to guess what you are doing for cardio (stupid word)... The elliptical?? No... The recumbent bike. I am right huh? Why is it that these are the two most used (treadmill a close third) pieces of cardio equipment in most gyms? I will tell you, they are the easiest. It's funny, everybody wants results but most people don't want to work hard. Next time you are in the gym (not IMPACT, you won't see lazy there) check out what people are on. It will be this order of popularity:
Elliptical
Recumbent bike
Treadmill (this may tie with the bike)
Stair stepper
Step mill (this is the hardest in regular gyms... remember, regular gyms don't have Airdyne bikes, sleds, slideboards, ropes, open space to sprint, etc)
You will see people spending 30+ minutes doing steady state aerobics (a waste of time) while watch tv. Then those same people hop of that dreaded cardio equipment and wonder why they still look the same they did 3 years ago when they joined the gym. Hello, McFly!!!!!!
And if your saying, "I don't do any of those things, I do step aerobics (*insert silly group class here*) or work out to FIT tv in the morning". The same goes for you. That's one of the reasons your not getting results. At least not the results you want.
Just a little example of working hard in the gym:
We will do this for 3-5 minutes with 1 minute rest. We will repeat it for 3-5 sets. Heart rates soar!!
3. You are in denial: You don't have enough time to work out, lifting weights makes you bulky, health food tastes bad, you have a thyroid problem (this can be real but it is a very small chance), you have bad genetics. The list goes for days. Stop it!! Get to work.
DN
Wednesday, April 29, 2009
Planks: Longer or Harder?
How should you challenge yourself more on plakning exercises?? You can do two things. Increase the time or increase the difficulty of the exercise. I prefer the latter (once someone can hold a plank for 30 seconds). Plus who wants to do a plank for 1 minute +??
There are endless ways to make planks harder but I do think people can get a little carried away with this. I mean, how hard does it need to be? We program planking exercises in between strength exercises as a rest/recovery exercise. So I have no problem with them not being the hardest exercise in the world.
Here are a few ways to make planks and side planks harder:
DN
There are endless ways to make planks harder but I do think people can get a little carried away with this. I mean, how hard does it need to be? We program planking exercises in between strength exercises as a rest/recovery exercise. So I have no problem with them not being the hardest exercise in the world.
Here are a few ways to make planks and side planks harder:
DN
Monday, April 27, 2009
Fake Stretching
Stretching is one of those things that people tend to not think about much. They simple just go through the motions trying to look as flexible as they can. What ends up happening is they end up moving through the wrong areas and not stretching the muscles that they are supposed to be stretching. This is called "relative flexibility". It is when the body goes through a range of motion and chooses the path of least Resistance. I simply call it "fake stretching". Here are three areas of the body that people typically use "fake stretching":
Hamstrings - The picture on the left is an example of fake stretching for the hamstrings. The picture on the right is correct way to stretch the hamstrings. The hamstrings don't attach to the lumbar spine so flexing over with not increase the stretch. Instead, focus on driving the tailbone back, hinge at the hips and maintain a tall spine.
Hip flexor - This is so common with hip flexor stretching. Notice the large sway in the back in the picture on the left. This is an anterior tilt of the pelvis. The pelvis should actually move posterior like the picture on the right. Want to feel more stretch? Squeeze the glute of the same side being stretched.
Piriformis - Again, the picture on the left is wrong and the picture on the right is the correct way to stretch the piriformis. If you haven't seen this stretch, you can read about it and see the video here. This is pretty much the only piriformis stretch we use anymore. It is much like the hamstring stretch. Don't round your back. Maintain an arch in the low back and simply kick your hip out to the side.
DN
Hamstrings - The picture on the left is an example of fake stretching for the hamstrings. The picture on the right is correct way to stretch the hamstrings. The hamstrings don't attach to the lumbar spine so flexing over with not increase the stretch. Instead, focus on driving the tailbone back, hinge at the hips and maintain a tall spine.
Hip flexor - This is so common with hip flexor stretching. Notice the large sway in the back in the picture on the left. This is an anterior tilt of the pelvis. The pelvis should actually move posterior like the picture on the right. Want to feel more stretch? Squeeze the glute of the same side being stretched.
Piriformis - Again, the picture on the left is wrong and the picture on the right is the correct way to stretch the piriformis. If you haven't seen this stretch, you can read about it and see the video here. This is pretty much the only piriformis stretch we use anymore. It is much like the hamstring stretch. Don't round your back. Maintain an arch in the low back and simply kick your hip out to the side.
DN
Friday, April 3, 2009
Plyometric Training
I was having some "writer's block" so I figured I wouldn't write anything and rather post a few plyometric training videos that I had buried in my computer.
Box Jump:
Hurdle Jumps - continuous
Lateral Bound & stick
DN
Box Jump:
Hurdle Jumps - continuous
Lateral Bound & stick
DN
Saturday, March 28, 2009
Super Shakes
John Berardi and the rest of the Precision Nutrition team absolutely ROCK when it comes to nutrition!! I have said before how I love the shake recipes in Berardi's cookbook Gourmet Nutrition, but now they have created a great step by step process to making up all different super shakes. For the last couple weeks I have been going crazy making all sorts of shakes and I am loving them all. It has been a teriffic way for me to get my nutrition from some things that I don't typically eat on a regular basis.
Here is how to make a super shake:
Step 1: Start with ice
Use 1-4 cubes for a thin, chilled shake
Use 5-10 cubes for thicker, pudding-like consistency shake
Step 2: Pick A Fruit
Frozen banana
Frozen berries/berries
Dates
Pineapple/mango
Powdered fruit supplement
Step 3: Pick A Veggie
Dark leafy greens: Kale/Swiss chard/spinach (stems optional)
Pumpkin/sweet potato
Beets/beet greens
Cucumber/celery
Powdered greens supplement
Step 4: Pick A Protein Powder
Whey protein
Rice protein
Hemp protein
Pea protein
Step 5: Pick A Nut/Seed
Walnuts
Flax, hemp, chia, pumpkin, sunflower seeds
Cashews
almonds
Step 6: Pick A Liquid
Water
Almond milk (unsweetened)
Soy milk (unsweetened)
Hemp milk (unsweetened)
Iced green tea
Step 7: Pick Your Topper (I personally never do this)
Coconut
Cacao nibs, dark chocolate
Pomegranate seeds, goji berries
Oats, granola
Cinnamon
Less liquid = thick shakes. More liquid = thin shakes.
Adding liquid at the end of the process can improve how the shake initially blends.
Enjoy!!
DN
Here is how to make a super shake:
Step 1: Start with ice
Use 1-4 cubes for a thin, chilled shake
Use 5-10 cubes for thicker, pudding-like consistency shake
Step 2: Pick A Fruit
Frozen banana
Frozen berries/berries
Dates
Pineapple/mango
Powdered fruit supplement
Step 3: Pick A Veggie
Dark leafy greens: Kale/Swiss chard/spinach (stems optional)
Pumpkin/sweet potato
Beets/beet greens
Cucumber/celery
Powdered greens supplement
Step 4: Pick A Protein Powder
Whey protein
Rice protein
Hemp protein
Pea protein
Step 5: Pick A Nut/Seed
Walnuts
Flax, hemp, chia, pumpkin, sunflower seeds
Cashews
almonds
Step 6: Pick A Liquid
Water
Almond milk (unsweetened)
Soy milk (unsweetened)
Hemp milk (unsweetened)
Iced green tea
Step 7: Pick Your Topper (I personally never do this)
Coconut
Cacao nibs, dark chocolate
Pomegranate seeds, goji berries
Oats, granola
Cinnamon
Less liquid = thick shakes. More liquid = thin shakes.
Adding liquid at the end of the process can improve how the shake initially blends.
Enjoy!!
DN
Friday, March 20, 2009
25 Years, 25 Mistakes
Most of you already know who Michael Boyle is. Mike is one of the industries leaders and is definitely my biggest influence. I am VERY excited to not only feature Mike on the blog but also my favorite article he has written, 25 years, 25 mistakes.
Like I have said time and time again. If you are a trainer, get on Mike's site Strengthcoach.com PERIOD! (BIG thank you to Mike Boyle for letting me post this)
This year I'll enter my twenty-fifth year as a strength and conditioning coach. Last month I watched Barbara Walters celebrate her thirtieth year with a special called "30 Mistakes in 30 Years." I'm going to celebrate my twenty-fifth anniversary by telling you my top twenty-five mistakes. Hopefully I'll save you some time, pain, and injury. Experience is a wonderful but impatient teacher. And unfortunately, our experiences in strength and conditioning sometimes hurt people besides us.
Mistake #1: Knowing it all I love Oscar Wilde's quote, "I'm much too old to know everything." Omniscience is reserved for the young. As the old saying goes, you have one mouth and two ears for a reason. I'd take it a step further and say the ratio is four to one: two eyes, two ears, and one mouth.
To continue down the cliché road, how about this one: "It's what you learn after you know it all that counts." When I was young I had many answers and few questions. I knew the best way to do everything. Now that I'm older I'm not sure if I even know a good way to do anything.
Mistake #2: Not taking interns sooner
I was so smart that no one was smart enough to help me. (See mistake number one.) My productivity increased drastically when I began to take interns.
Note: Interns aren't janitors, laundry workers, or slaves. They're generally young people who look up to you and expect to learn. Take your responsibility seriously. Remember the golden rule.
Mistake #3: Not visiting other coaches
God, it seems everything goes back to number one! I was too busy running the perfect program to attempt to go learn from someone else. Plus, when you know it all, how much can you learn?
Find the good coaches or trainers in your area (or in any area you visit) and arrange to meet them or just watch them work. I often will just sit with a notebook and try to see what they do better than I do.
I can remember current San Francisco 49'ers strength and conditioning coach Johnny Parker allowing us to visit when he was with the New England Patriots and then asking us questions about what we saw and what we thought he could do better. Coach Parker is a humble man who always provided a great example of the type of coach and person I wanted to be.
Mistake #4: Putting square pegs in round holes
The bottom line is that not everyone is made to squat or to clean. I rarely squatted with my basketball players as many found squatting uncomfortable for their backs and knees.
It killed me to stop because the squat is a lift I fundamentally believed in, but athletes with long femurs will be poor squatters. It's physics. It took me a while to realize that a good lift isn't good for everybody.
Mistake #5: Not attending the United States Weightlifting Championships sooner
My only visit as a spectator to an Olympic lifting meet made me realize that Olympic lifts produced great athletes. I know this will piss off the powerlifters, but those Olympic lifters looked so much more athletic.
I remember being at the Senior's when they were held in Massachusetts in the early eighties and walking away thinking, "This is what I want my athletes to look like." Understand, at that time I was a competitive powerlifter and my programs reflected that.
Mistake #6: Being a strength coach
How can that be a mistake? Let's look at the evolution of the job. When I started, I was often referred to as the "weight coach." As the profession evolved, we became strength coaches, then strength and conditioning coaches, and today many refer to themselves as "performance enhancement specialists."
All these names reflect the changes in our job. For too many years, I was a strength coach. Eventually I realized that I knew more about conditioning than the sport coaches did, so we took on that responsibility. Later, I realized that I often knew more about movement than the sport coaches too, so we began to teach movement skills. This process took close to eighteen of my twenty-five years. I wish it had been faster.
Mistake #7: Adding without subtracting
Over the years we've continued to add more and more CNS intensive training techniques to our arsenal. Squatting, Olympic lifting, sprinting, pulling sleds, and jumping all are (or can be) CNS intensive.
I think I do too much CNS intensive work, and intend to change that. My thanks go out to Jason Ferrugia for pointing out this one.
Mistake #8: Listening to track coaches
Please don't get me wrong. Some of the people who were most influential in my professional development were track coaches. I learned volumes from guys like Don Chu, Vern Gambetta, Charlie Francis, and Brent McFarland.
However, it took me too long to realize that they coached people who ran upright almost all the time and never had to stop or to change direction. The old joke in track coaching is that it really comes down to "run fast and lean left."
Mistake #9: Not meeting Mark Verstegen sooner
Mark may be the most misunderstood guy in our field. He's a great coach and a better friend. About ten years ago a friend brought me a magazine article about Mark Verstegen. The article demonstrated some interesting drills that I'd never seen. I decided my next vacation would be to Florida's Gulf Coast as Mark was then in Bradenton, Florida.
I was lucky enough to know Darryl Eto, a genius in his own right, who was a co-worker of Mark's. In the small world category, Darryl's college coach was the legendary Don Chu.
Darryl arranged for me to observe some training sessions in Bradenton. I sat fascinated for hours as I watched great young coaches work. Mark was one of the first to break out of the track mold we were all stuck in and teach lateral and multi-directional movement with the same skill that the track coaches taught linear movement. This process was a quantum leap for me and became a quantum leap for my athletes.
This was my step from strength and conditioning coach to performance enhancement specialist (although I never refer to myself as the latter). The key to this process was accepting the fact that Mark and his co-workers were far ahead of me in this critical area.
Mistake #10: Copying plyometric programs
This goes back to the track coach thing. I believe I injured a few athletes in my career by simply taking what I was told and attempting to do it with my athletes. I've since learned to filter information better, but the way I learned was through trial and error... and the error probably resulted in sore knees or sore backs for my athletes.
Track jumpers are unique and clearly are involved in track and field because they're suited for it. What's good for a long jumper is probably not good for a football lineman. It took me too long to realize this.
Mistake #11: Copying any programs
Luckily for me, I rarely copied strength programs when training my athletes. This mistake might be beyond the statute of limitations as it was more than twenty-five years ago.
I think copying the training programs of great powerlifters like George Frenn and Roger Estep left me with the sore back and bad shoulders I've carried around for the last twenty-five years. What works for the genetically gifted probably won't work for the genetically average.
Mistake #12: Not teaching my athletes to snatch sooner
We've done snatches for probably the last seven or eight years. The snatch is a great lift that's easier to learn than the clean and has greater athletic carryover. Take the time to try it and study it. You'll thank me.
Mistake #13: Starting to teach snatches with a snatch grip
When I realized that snatches would be a great lift for my athletes I began to implement them into my programs. Within a week some athletes complained of shoulder pain. In two weeks, so many complained that I took snatches out of the program. It wasn't until I revisited the snatch with a clean grip that I truly began to see the benefits.
Just remember, the only reason Olympic lifters use a wide snatch grip is so that they can reduce the distance the bar travels and as a result lift more weight. Close-grip snatches markedly decrease the external rotation component and also increase the distance traveled. The result is a better lift, but less weight.
Mistake #14: Confusing disagree with dislike
I think it's great to disagree. The field would be boring if we all agreed. What I realize now is that I've met very few people in this field I don't like and many I disagree with. I probably enjoy life more now that I don't feel compelled to ignore those who don't agree with me.
Mistake #15: Confusing reading with believing
This concept came to me by way of strength coach Martin Rooney. It's great to read. We just need to remember that in spite of the best efforts of editors, what we read may not always be true.
If the book is more than two years old, there's a good chance even the author no longer agrees with all the information in it. Read often, but read analytically.
Mistake #16: Listening to paid experts
Early on, many of us were duped by the people from companies like Cybex or Nautilus. Their experts proclaimed their systems to be the future, but now the cam and isokinetics are the past. Just as in any other field, people will say things for money.
Mistake #17: Not attending one seminar per year just as a participant
I speak approximately twenty times a year. Most times I stay and listen to the other speakers. If you don't do continuing education, start. If you work in the continuing education field, go to at least one seminar given by an expert in your field as a participant.
(Note: Mistakes 18-25 are more personal than professional, but keep reading!)
Mistake #18: Not taking enough vacation time
When I first worked at Boston University we were allowed two weeks paid vacation. For the first ten years I never took more than one.
Usually I took off the week between Christmas and New Years. This is an expensive week to vacation, but it meant that I'd miss the least number of workouts since most of my athletes were home at this time. I think the first time I took a week off in the summer was about four years ago. My rationale? Summer is peak training time. Can't miss one of those weeks.
I think there's a thin line between dedication and stupidity, and I often crossed it. I think in my early years I was more disappointed that the whole program hadn't collapsed during any of my brief absences. I felt less valuable when I returned from a seminar and realized that everything had gone great.
Stephen Covey refers to it as "sharpening the saw." Take the time to vacation. You'll be better for it.
Mistake #19: Neglecting your own health
This is an embarrassing story, but this article is all about helping others to not repeat my errors. Every year in February I'd find myself in the doctor's office with a different complaint: gastro-intestinal problems, headaches, flu-type illnesses, etc. I had a wonderful general practitioner who took a great interest in his patients. His response year after year was the same: slow down. You can't work 60-80 hours a week and be healthy.
Like a fool I yessed him to death and went back to my schedule. After about the fifth year of this process my doctor said, "I need to refer you to a specialist who can help you with this problem" and he handed me a card. I was expecting an allergist or perhaps some type of holistic stress expert. Instead I found myself holding a card for a psychiatrist.
My doctor's response was simple. I can't help you. You need to figure out why you continue to do this to yourself year in and year out. I went outside and called my wife. I told her it was a "good news-bad news" scenario. I wasn't seriously ill, but I might be crazy. Unfortunately, she already knew this.
Mistake #20: Not recognizing stress
Again I remember talking to a nurse who was treating me for a gastrointestinal problem. I seemed to have chronic heartburn. Her first question was, "Are you under any stress?" My response was the usual. Me? Stress? I have the greatest job in the world. I love going to work every day!
Do you know what her response was? She said, "Remember, stress isn't always negative." It was the first time I'd really thought about that. My job was stressful. Long days, weekend travel, too many late nights celebrating victories or drowning sorrows. A part-time job to make extra money meant working at a bar on Friday and Saturday until 2 AM, and that was often followed by drinks until 4 AM.
Sounds like fun, but it added up to stress. The lesson: stress doesn't have to be negative. Stress can just be from volume.
Mistake #21: Not having kids sooner
As a typical type-A asshole know-it-all, I was way too busy to be bothered with kids. They would simply be little people who got in the way of my plans to change the world of strength and conditioning. I regret that I probably won't live to 100. If I did I'd get to spend another 53 years with my kids.
Mistake #22: Neglecting my wife
See above. It wasn't until I had children that I truly realized how my obsession with work caused me to neglect my wife. I have often apologized to her, but probably not often enough.
Mistake #23: Not taking naps
Do you see the pattern here? Whether we're personal trainers or strength and conditioning coaches, the badge of honor is often lack of sleep. How often have you heard someone say, "I only need five hours a night!"
In the last few years I've tried to take a nap every day I'm able. As we age we sleep less at night and get up earlier. I'm not sure if this is a good thing. I know when I'm well-rested I'm a better husband and father than when I'm exhausted at the end of a day that might have begun at 4:45 AM.
There's no shame in sleep, although I think many would try to make us believe there is.
Mistake #24: Not giving enough to charity
Most of us are lucky. Try to think of those who have less than you. I'm not a religious person, but I've been blessed with a great life. I try every day to "pay it forward." If you haven't seen the movie, rent it. The more you give, the more you get.
Mistake #25: Reading an article like this and thinking it doesn't apply to you
Trust me, denial is our biggest problem.
DN
Like I have said time and time again. If you are a trainer, get on Mike's site Strengthcoach.com PERIOD! (BIG thank you to Mike Boyle for letting me post this)
25 Years, 25 Mistakes
Michael Boyle
This year I'll enter my twenty-fifth year as a strength and conditioning coach. Last month I watched Barbara Walters celebrate her thirtieth year with a special called "30 Mistakes in 30 Years." I'm going to celebrate my twenty-fifth anniversary by telling you my top twenty-five mistakes. Hopefully I'll save you some time, pain, and injury. Experience is a wonderful but impatient teacher. And unfortunately, our experiences in strength and conditioning sometimes hurt people besides us.
Mistake #1: Knowing it all I love Oscar Wilde's quote, "I'm much too old to know everything." Omniscience is reserved for the young. As the old saying goes, you have one mouth and two ears for a reason. I'd take it a step further and say the ratio is four to one: two eyes, two ears, and one mouth.
To continue down the cliché road, how about this one: "It's what you learn after you know it all that counts." When I was young I had many answers and few questions. I knew the best way to do everything. Now that I'm older I'm not sure if I even know a good way to do anything.
Mistake #2: Not taking interns sooner
I was so smart that no one was smart enough to help me. (See mistake number one.) My productivity increased drastically when I began to take interns.
Note: Interns aren't janitors, laundry workers, or slaves. They're generally young people who look up to you and expect to learn. Take your responsibility seriously. Remember the golden rule.
Mistake #3: Not visiting other coaches
God, it seems everything goes back to number one! I was too busy running the perfect program to attempt to go learn from someone else. Plus, when you know it all, how much can you learn?
Find the good coaches or trainers in your area (or in any area you visit) and arrange to meet them or just watch them work. I often will just sit with a notebook and try to see what they do better than I do.
I can remember current San Francisco 49'ers strength and conditioning coach Johnny Parker allowing us to visit when he was with the New England Patriots and then asking us questions about what we saw and what we thought he could do better. Coach Parker is a humble man who always provided a great example of the type of coach and person I wanted to be.
Mistake #4: Putting square pegs in round holes
The bottom line is that not everyone is made to squat or to clean. I rarely squatted with my basketball players as many found squatting uncomfortable for their backs and knees.
It killed me to stop because the squat is a lift I fundamentally believed in, but athletes with long femurs will be poor squatters. It's physics. It took me a while to realize that a good lift isn't good for everybody.
Mistake #5: Not attending the United States Weightlifting Championships sooner
My only visit as a spectator to an Olympic lifting meet made me realize that Olympic lifts produced great athletes. I know this will piss off the powerlifters, but those Olympic lifters looked so much more athletic.
I remember being at the Senior's when they were held in Massachusetts in the early eighties and walking away thinking, "This is what I want my athletes to look like." Understand, at that time I was a competitive powerlifter and my programs reflected that.
Mistake #6: Being a strength coach
How can that be a mistake? Let's look at the evolution of the job. When I started, I was often referred to as the "weight coach." As the profession evolved, we became strength coaches, then strength and conditioning coaches, and today many refer to themselves as "performance enhancement specialists."
All these names reflect the changes in our job. For too many years, I was a strength coach. Eventually I realized that I knew more about conditioning than the sport coaches did, so we took on that responsibility. Later, I realized that I often knew more about movement than the sport coaches too, so we began to teach movement skills. This process took close to eighteen of my twenty-five years. I wish it had been faster.
Mistake #7: Adding without subtracting
Over the years we've continued to add more and more CNS intensive training techniques to our arsenal. Squatting, Olympic lifting, sprinting, pulling sleds, and jumping all are (or can be) CNS intensive.
I think I do too much CNS intensive work, and intend to change that. My thanks go out to Jason Ferrugia for pointing out this one.
Mistake #8: Listening to track coaches
Please don't get me wrong. Some of the people who were most influential in my professional development were track coaches. I learned volumes from guys like Don Chu, Vern Gambetta, Charlie Francis, and Brent McFarland.
However, it took me too long to realize that they coached people who ran upright almost all the time and never had to stop or to change direction. The old joke in track coaching is that it really comes down to "run fast and lean left."
Mistake #9: Not meeting Mark Verstegen sooner
Mark may be the most misunderstood guy in our field. He's a great coach and a better friend. About ten years ago a friend brought me a magazine article about Mark Verstegen. The article demonstrated some interesting drills that I'd never seen. I decided my next vacation would be to Florida's Gulf Coast as Mark was then in Bradenton, Florida.
I was lucky enough to know Darryl Eto, a genius in his own right, who was a co-worker of Mark's. In the small world category, Darryl's college coach was the legendary Don Chu.
Darryl arranged for me to observe some training sessions in Bradenton. I sat fascinated for hours as I watched great young coaches work. Mark was one of the first to break out of the track mold we were all stuck in and teach lateral and multi-directional movement with the same skill that the track coaches taught linear movement. This process was a quantum leap for me and became a quantum leap for my athletes.
This was my step from strength and conditioning coach to performance enhancement specialist (although I never refer to myself as the latter). The key to this process was accepting the fact that Mark and his co-workers were far ahead of me in this critical area.
Mistake #10: Copying plyometric programs
This goes back to the track coach thing. I believe I injured a few athletes in my career by simply taking what I was told and attempting to do it with my athletes. I've since learned to filter information better, but the way I learned was through trial and error... and the error probably resulted in sore knees or sore backs for my athletes.
Track jumpers are unique and clearly are involved in track and field because they're suited for it. What's good for a long jumper is probably not good for a football lineman. It took me too long to realize this.
Mistake #11: Copying any programs
Luckily for me, I rarely copied strength programs when training my athletes. This mistake might be beyond the statute of limitations as it was more than twenty-five years ago.
I think copying the training programs of great powerlifters like George Frenn and Roger Estep left me with the sore back and bad shoulders I've carried around for the last twenty-five years. What works for the genetically gifted probably won't work for the genetically average.
Mistake #12: Not teaching my athletes to snatch sooner
We've done snatches for probably the last seven or eight years. The snatch is a great lift that's easier to learn than the clean and has greater athletic carryover. Take the time to try it and study it. You'll thank me.
Mistake #13: Starting to teach snatches with a snatch grip
When I realized that snatches would be a great lift for my athletes I began to implement them into my programs. Within a week some athletes complained of shoulder pain. In two weeks, so many complained that I took snatches out of the program. It wasn't until I revisited the snatch with a clean grip that I truly began to see the benefits.
Just remember, the only reason Olympic lifters use a wide snatch grip is so that they can reduce the distance the bar travels and as a result lift more weight. Close-grip snatches markedly decrease the external rotation component and also increase the distance traveled. The result is a better lift, but less weight.
Mistake #14: Confusing disagree with dislike
I think it's great to disagree. The field would be boring if we all agreed. What I realize now is that I've met very few people in this field I don't like and many I disagree with. I probably enjoy life more now that I don't feel compelled to ignore those who don't agree with me.
Mistake #15: Confusing reading with believing
This concept came to me by way of strength coach Martin Rooney. It's great to read. We just need to remember that in spite of the best efforts of editors, what we read may not always be true.
If the book is more than two years old, there's a good chance even the author no longer agrees with all the information in it. Read often, but read analytically.
Mistake #16: Listening to paid experts
Early on, many of us were duped by the people from companies like Cybex or Nautilus. Their experts proclaimed their systems to be the future, but now the cam and isokinetics are the past. Just as in any other field, people will say things for money.
Mistake #17: Not attending one seminar per year just as a participant
I speak approximately twenty times a year. Most times I stay and listen to the other speakers. If you don't do continuing education, start. If you work in the continuing education field, go to at least one seminar given by an expert in your field as a participant.
(Note: Mistakes 18-25 are more personal than professional, but keep reading!)
Mistake #18: Not taking enough vacation time
When I first worked at Boston University we were allowed two weeks paid vacation. For the first ten years I never took more than one.
Usually I took off the week between Christmas and New Years. This is an expensive week to vacation, but it meant that I'd miss the least number of workouts since most of my athletes were home at this time. I think the first time I took a week off in the summer was about four years ago. My rationale? Summer is peak training time. Can't miss one of those weeks.
I think there's a thin line between dedication and stupidity, and I often crossed it. I think in my early years I was more disappointed that the whole program hadn't collapsed during any of my brief absences. I felt less valuable when I returned from a seminar and realized that everything had gone great.
Stephen Covey refers to it as "sharpening the saw." Take the time to vacation. You'll be better for it.
Mistake #19: Neglecting your own health
This is an embarrassing story, but this article is all about helping others to not repeat my errors. Every year in February I'd find myself in the doctor's office with a different complaint: gastro-intestinal problems, headaches, flu-type illnesses, etc. I had a wonderful general practitioner who took a great interest in his patients. His response year after year was the same: slow down. You can't work 60-80 hours a week and be healthy.
Like a fool I yessed him to death and went back to my schedule. After about the fifth year of this process my doctor said, "I need to refer you to a specialist who can help you with this problem" and he handed me a card. I was expecting an allergist or perhaps some type of holistic stress expert. Instead I found myself holding a card for a psychiatrist.
My doctor's response was simple. I can't help you. You need to figure out why you continue to do this to yourself year in and year out. I went outside and called my wife. I told her it was a "good news-bad news" scenario. I wasn't seriously ill, but I might be crazy. Unfortunately, she already knew this.
Mistake #20: Not recognizing stress
Again I remember talking to a nurse who was treating me for a gastrointestinal problem. I seemed to have chronic heartburn. Her first question was, "Are you under any stress?" My response was the usual. Me? Stress? I have the greatest job in the world. I love going to work every day!
Do you know what her response was? She said, "Remember, stress isn't always negative." It was the first time I'd really thought about that. My job was stressful. Long days, weekend travel, too many late nights celebrating victories or drowning sorrows. A part-time job to make extra money meant working at a bar on Friday and Saturday until 2 AM, and that was often followed by drinks until 4 AM.
Sounds like fun, but it added up to stress. The lesson: stress doesn't have to be negative. Stress can just be from volume.
Mistake #21: Not having kids sooner
As a typical type-A asshole know-it-all, I was way too busy to be bothered with kids. They would simply be little people who got in the way of my plans to change the world of strength and conditioning. I regret that I probably won't live to 100. If I did I'd get to spend another 53 years with my kids.
Mistake #22: Neglecting my wife
See above. It wasn't until I had children that I truly realized how my obsession with work caused me to neglect my wife. I have often apologized to her, but probably not often enough.
Mistake #23: Not taking naps
Do you see the pattern here? Whether we're personal trainers or strength and conditioning coaches, the badge of honor is often lack of sleep. How often have you heard someone say, "I only need five hours a night!"
In the last few years I've tried to take a nap every day I'm able. As we age we sleep less at night and get up earlier. I'm not sure if this is a good thing. I know when I'm well-rested I'm a better husband and father than when I'm exhausted at the end of a day that might have begun at 4:45 AM.
There's no shame in sleep, although I think many would try to make us believe there is.
Mistake #24: Not giving enough to charity
Most of us are lucky. Try to think of those who have less than you. I'm not a religious person, but I've been blessed with a great life. I try every day to "pay it forward." If you haven't seen the movie, rent it. The more you give, the more you get.
Mistake #25: Reading an article like this and thinking it doesn't apply to you
Trust me, denial is our biggest problem.
DN
Thursday, March 19, 2009
Featured IPT Athlete: Andrew Wong
Andy is one of our athletes that probably has the best attitude when it comes to competition. He never gets mad when he loses.... in fact he seems the same if he wins or loses. Andy is a competing machine. The guy competes in every local tournament and even travels to the Pan Ams and the Worlds. We couldn't ask for a better guy to represent the gym!!
Here are some of Andy's accomplishments (so far):
2008 Oregon Open Purple Belt Middleweight Division 1st Place Champion
2008 Oregon Open Purple Belt Absolute Division 1st Place Champion
2008 Sub League Championship Advanced 150-169lb 2nd Place Champion
2008 Sub League Qualifier #2 150-169lb 1st Place Champion
2007 The Revolution Purple Belt Middleweight Division 1st Place Champion
2007 Western Regional Purple Belt Middleweight 3rd Place Champion
2007 Western Regional Purple Belt Absolute 2nd Place Champion
I wanted to post this video because we were at a tournament last week in Seattle Washington and the coach of Andy's opponent yelled that Andy couldn't do a triangle choke because his legs are to stubby.... LOL. Here is proof "coach who yells ridiculous things from the side lines" that stubby legs can in fact do a triangle choke.
DN
Here are some of Andy's accomplishments (so far):
2008 Oregon Open Purple Belt Middleweight Division 1st Place Champion
2008 Oregon Open Purple Belt Absolute Division 1st Place Champion
2008 Sub League Championship Advanced 150-169lb 2nd Place Champion
2008 Sub League Qualifier #2 150-169lb 1st Place Champion
2007 The Revolution Purple Belt Middleweight Division 1st Place Champion
2007 Western Regional Purple Belt Middleweight 3rd Place Champion
2007 Western Regional Purple Belt Absolute 2nd Place Champion
I wanted to post this video because we were at a tournament last week in Seattle Washington and the coach of Andy's opponent yelled that Andy couldn't do a triangle choke because his legs are to stubby.... LOL. Here is proof "coach who yells ridiculous things from the side lines" that stubby legs can in fact do a triangle choke.
DN
Wednesday, March 18, 2009
Single Leg Deadlift Progression
Here is a new progression for the SLDL that I did not have in my article The Deadlift: Teaching it and fixing it. It is a RFE (rear foot elevated) SLDL. I am almost embarrased that I have never thought of this. We catagorize (adopted from Mike Boyle) our single leg knee dominant exercises into two basic catigories:
Single leg supported - split squat, RFE Split Squat
Single leg unsupported- single leg squat
So this is basically where the idea came from. The RFE SLDL works great if the limiting factor tends to be more of a balance issue. Try it out.
DN
Single leg supported - split squat, RFE Split Squat
Single leg unsupported- single leg squat
So this is basically where the idea came from. The RFE SLDL works great if the limiting factor tends to be more of a balance issue. Try it out.
DN
Friday, February 27, 2009
Featured Exercise: Plank Progression
Here is a nice progression for the plank exercise. Like always, spend time mastering the first exercise before moving on to the next. It's about what you CAN do, not what you CAN'T do.
1. Kneeling Plank - This is a good entry level plank exercise for those who not yet have a strength base.
2. Plank - This is where most athletes will start.
3. Feet Elevated - This is a good progression from a regular plank. A 12" to 14" box works best.
4. Marching - Anytime you take a limb (arm or leg) off of the ground during a plank, it now becomes an anti-rotation exercise. Make sure you don't bring the leg to high. You should only move from the hip - not the spine.
DN
1. Kneeling Plank - This is a good entry level plank exercise for those who not yet have a strength base.
2. Plank - This is where most athletes will start.
3. Feet Elevated - This is a good progression from a regular plank. A 12" to 14" box works best.
4. Marching - Anytime you take a limb (arm or leg) off of the ground during a plank, it now becomes an anti-rotation exercise. Make sure you don't bring the leg to high. You should only move from the hip - not the spine.
DN
Thursday, February 26, 2009
A Strong Neck
Q: I am an MMA fighter and was wondering what you think of wrestling neck bridges for building strength in the neck?
A: A strong neck is VERY important for MMA and grappling sports but I would never use the traditional bridges that you see in wrestling. They place tremendous stress on the joints. Instead, we perform the following for 15-20 sec holds. If you don't have a matted wall, just use a stability ball to put your head on.
DN
A: A strong neck is VERY important for MMA and grappling sports but I would never use the traditional bridges that you see in wrestling. They place tremendous stress on the joints. Instead, we perform the following for 15-20 sec holds. If you don't have a matted wall, just use a stability ball to put your head on.
DN
Wednesday, February 25, 2009
Efficient Ways To Get Fat And Stay Fat (re-post)
I posted this sometime last year as somewhat of a sarcastic, yet educational look at fat loss. Unexpectedly, it was big hit with people. I had a very large and positive response from it. So I am re-posting it and putting it up on the IPT website as an article.
Losing fat isn't all that tricky. There are exercise methods that yield better results than others (interval training vs. aerobics), along with nutritional methods that yield better results than others (getting your carbs from fruits and veggies vs. processed breads and pastas). If people do MOST of these things right MOST of the time (meaning like 90% of the time), THEY WILL LOSE BODY FAT.
I find it interesting when someone comes to me and says they CAN'T lose body fat. So I ask them some basic questions. Questions that must be answered as "YES" in order to lose body fat:
Are you lifting weights at least 3 days per week?
Are you doing interval training?
Do you eat breakfast everyday?
Do you eat 5-6 mini meals per day?
Do you eat 1-2 servings of veggies and fruits at every meal?
Do you consume about 1 gram of protein per lbs. of body weight?
Do you change your workout program every 3-4 weeks?
And do you do all of these things about 90% of the time?
Generally people answer NO to many of these questions.
If they say that they are doing all of these things and still cannot lose body fat, they are lying. They are not ready to change.
So here you go.... Efficient Ways To Get Fat And Stay Fat. Enjoy!!
DN
Friday, February 20, 2009
The Draw in Maneuver vs. The Abdominal Brace
The draw-in maneuver (hollowing) is commonly taught as a technique to activate the abdominals in order to stabilize the spine. In reality, this not a very effective technique for achieving spinal stiffness for a few reasons.
First, drawing in the abdominal wall (belly button towards the spine) activates the transverse abdominis in isolation. In order to draw-in, the abdominals must be nearly inactive. Weakening of the abdominal muscles certainly cannot support stability for the spine. This is one of the reasons pilates is NOT the best choice for exercise.
Second, isolating any one abnominal muscle could never yield more stiffness than activating the entire abdominal wall. This is why "bracing" is a much better technique to enhance stability.
"Bracing" is achieved not by drawing in or pushing out but rather my a simple co-contraction of the abdominals. We will commonly cue, "brace the abs as if you were getting ready to get punched". With MMA guys, we need to be careful of this cueing because they may get into "fighting posture". Fighting posture is bad posture for exercise (hunch back).
Bracing also activates the extensor muscles which acts as a "natural" weightlifting belt to offer more support. Along with the "natural belt", the obliques and rectus abnominas offer stability as supporting "guys wires".
Stuart Mcgill has crushed more spines in his lab than anyone in the world. He has proven over and over again that drawing in the abs under significant load will result in buckling of the spine. I'm on Stu's side :-)
DN
Wednesday, February 18, 2009
A Tip For The Trainers
Today we have a special "Guest Blogger", Mike Robertson. First let me start of with a big thanks to Mike for letting me post this up.
If you are a trainer, you already know who Mike is...... if not, shame on you. Mike really hit the nail on the head with this. Most trainers (especially new trainers) focus solely on "how to make more money" and become a good salesman. Mike reveals the secret below:
A TIP FOR THE TRAINERS:
I'm always amused by people who tells others how to make more money.
It's intriguing, at the very least.
And that's not to say there aren't some great examples out there. I think Pat Rigsby is one of the most knowledgeable business guys I've talked to. EVER. He really helped Bill and I solidify the mindset and operations behind I-FAST.
Some of the others out there, though, aren't nearly as adept at their craft.
I don't know about you, but I got into this industry because I had a genuine interest in helping people achieve their performance-related goals. Over the years, that interest has spread - it's not just about sports now, but also rehab, fat loss, etc. Basically, my goal is to learn as much about this industry as possible, and to be able to deliver consistent results time and again.
It doesn't always work out perfectly, but more times than not we're getting great results. Any trainer who tells you the get results 100% of the time is either delusional, a liar, or both.
So if you're a trainer, and you're reading this blog, take this post to heart. Are you serious about making more money? If so, there's one consistently sure-fire way to do it....
Are you ready for it?
Get really good.
Not just kind of good. Better than the average Schmuck trainer good. I'm talking really good.
People seek you out good.
People consistently refer their friends and family to you good.
If you can do this, you will never have a shortage of clients. You will never have to worry about making ends meet (unless you're just a total momo when it comes to running your business and spending money, which I can't really help you with).
I guess the thing that really irks me is that no one mentions this. Everyone wants to talk about making more money and all these great business ideas, which are absolutely fine. But where did we forget about putting people first?
When we put our clients and their needs first, we always win.
When we combine that with the skills necessary to deliver results, we have a truly lethal combination.
So there's my tip. It's not sexy. It doesn't occur overnight. But if you are serious about making more money, forget about making more money.
Get really good at your craft first. When you do, the money will follow.
Stay strong
MR
If you are a trainer, you already know who Mike is...... if not, shame on you. Mike really hit the nail on the head with this. Most trainers (especially new trainers) focus solely on "how to make more money" and become a good salesman. Mike reveals the secret below:
A TIP FOR THE TRAINERS:
I'm always amused by people who tells others how to make more money.
So by giving you money, you're going to tell me how to make more money?
It's intriguing, at the very least.
And that's not to say there aren't some great examples out there. I think Pat Rigsby is one of the most knowledgeable business guys I've talked to. EVER. He really helped Bill and I solidify the mindset and operations behind I-FAST.
Some of the others out there, though, aren't nearly as adept at their craft.
I don't know about you, but I got into this industry because I had a genuine interest in helping people achieve their performance-related goals. Over the years, that interest has spread - it's not just about sports now, but also rehab, fat loss, etc. Basically, my goal is to learn as much about this industry as possible, and to be able to deliver consistent results time and again.
It doesn't always work out perfectly, but more times than not we're getting great results. Any trainer who tells you the get results 100% of the time is either delusional, a liar, or both.
So if you're a trainer, and you're reading this blog, take this post to heart. Are you serious about making more money? If so, there's one consistently sure-fire way to do it....
Are you ready for it?
Get really good.
Not just kind of good. Better than the average Schmuck trainer good. I'm talking really good.
People seek you out good.
People consistently refer their friends and family to you good.
If you can do this, you will never have a shortage of clients. You will never have to worry about making ends meet (unless you're just a total momo when it comes to running your business and spending money, which I can't really help you with).
I guess the thing that really irks me is that no one mentions this. Everyone wants to talk about making more money and all these great business ideas, which are absolutely fine. But where did we forget about putting people first?
When we put our clients and their needs first, we always win.
When we combine that with the skills necessary to deliver results, we have a truly lethal combination.
So there's my tip. It's not sexy. It doesn't occur overnight. But if you are serious about making more money, forget about making more money.
Get really good at your craft first. When you do, the money will follow.
Stay strong
MR
Tuesday, February 17, 2009
Commonly Ignored Soft-Tissue Work For The Mixed Martial Artist
This is for the MMA folks who are being "good boys and girls" and are all ready doing soft-tissue work on themselves.
Typically, the areas of focus tend to be the larger muscles like the quads, hip rotators and lats. But their are a few areas that MMA guys are commonly tight and bound up in that get completely ignored.
1. The forearms - This is even more important for BJJ guys training in a gi. I am telling you from personal experience. When my massage therapist digs into my forearms, it feels like I have chucks of thick rope in them.
2. TFL - When playing the guard position, the hip constantly flexes, abducts and medially rotates. This is the action of the tensor fascia lata (TFL) so it makes sense why it is constantly tight in BJJ athletes. The IT band also has attachments to the TFL. Being that the IT band is basically non-contractile, one would probably release IT band "tightness" better by addressing the TFL. A ball that is larger in diameter than a tennis ball tends to work the best for this (a soft ball works great but it is very hard..... be careful). "Warning": If you play a lot of guard this may bring tears to your eyes :-)
3. Traps - Neck cranks, guillotines and just MMA in general can wreak havoc on your neck. How many times have you gotten up in the morning after a hard training session and you are doing the full body turn to look to your right and left because your neck can't move (in our gym we jokingly call this Jiu-jitsu neck)? All of these things add up to tightness in the traps. Use a soft-ball on the corner of a wall and apply pressure to the trap. It has to be the corner of a wall so that you can apply more pressure and your head doesn't run into the wall.
4. Posterior Shoulder - This is more of a problem for bigger MMA athletes and bigger athletes in general. They tend to be much tighter in the shoulder complex. Because of "fighting posture" (hunch back/rounded/elevated shoulders), there is going to be a lot of barnacles growing in the posterior shoulder. I prefer to use ART (active release technique) on this area. Simply place a tennis or lacrosse ball on the posterior shoulder (find a bad spot) while going through internal and external rotation.
It's amazing to me that for how rough the sport of MMA is, there are athletes out there doing "zero" soft-tissue work on themselves. Remember, if you get injured you are going to be sitting on your couch. And the less time you are on the mat, the longer it will take you to improve your skills. Take the time to invest in your body. It will thank you for it.
DN
Typically, the areas of focus tend to be the larger muscles like the quads, hip rotators and lats. But their are a few areas that MMA guys are commonly tight and bound up in that get completely ignored.
1. The forearms - This is even more important for BJJ guys training in a gi. I am telling you from personal experience. When my massage therapist digs into my forearms, it feels like I have chucks of thick rope in them.
2. TFL - When playing the guard position, the hip constantly flexes, abducts and medially rotates. This is the action of the tensor fascia lata (TFL) so it makes sense why it is constantly tight in BJJ athletes. The IT band also has attachments to the TFL. Being that the IT band is basically non-contractile, one would probably release IT band "tightness" better by addressing the TFL. A ball that is larger in diameter than a tennis ball tends to work the best for this (a soft ball works great but it is very hard..... be careful). "Warning": If you play a lot of guard this may bring tears to your eyes :-)
3. Traps - Neck cranks, guillotines and just MMA in general can wreak havoc on your neck. How many times have you gotten up in the morning after a hard training session and you are doing the full body turn to look to your right and left because your neck can't move (in our gym we jokingly call this Jiu-jitsu neck)? All of these things add up to tightness in the traps. Use a soft-ball on the corner of a wall and apply pressure to the trap. It has to be the corner of a wall so that you can apply more pressure and your head doesn't run into the wall.
4. Posterior Shoulder - This is more of a problem for bigger MMA athletes and bigger athletes in general. They tend to be much tighter in the shoulder complex. Because of "fighting posture" (hunch back/rounded/elevated shoulders), there is going to be a lot of barnacles growing in the posterior shoulder. I prefer to use ART (active release technique) on this area. Simply place a tennis or lacrosse ball on the posterior shoulder (find a bad spot) while going through internal and external rotation.
It's amazing to me that for how rough the sport of MMA is, there are athletes out there doing "zero" soft-tissue work on themselves. Remember, if you get injured you are going to be sitting on your couch. And the less time you are on the mat, the longer it will take you to improve your skills. Take the time to invest in your body. It will thank you for it.
DN
Thursday, February 5, 2009
Featured Gimmick: The Bender Ball and The Bender Method
I am sure you have seen this infomercial on tv. This is from Master Trainer (please don't ask me what a Master Trainer is..... I have no idea) Leslee Bender. Apparently she has found a way to jack up you spine more than Pilates. Instead of herniating your discs from doing crunches, she suggests jamming a small ball into your back to increase the range of motion during crunching. Being a Master Trainer (I am actually beginning to giggle at that title), I am sure she realizes that doing this will cause a disc to herniate quicker. And also, since she is a Master Trainer, I am sure she is aware of this study:
Callaghan JP, McGill SM.
Clin Biomech (Bristol, Avon). 2001 Jan;16(1):28-37.
I am also sure that she has read pages 68-70 in Stuart McGill's book "Ultimate Back Fitness and Performance".
Let me be serious for a second. Their are quite a few products out there like this where they shove something in your lumbar and give some crazy sales pitch like the one in the video. You will see these products on tv, in magazines and even at gyms. Stay away! Crunching sucks! Crunching on junk like this sucks more.
DN
Tuesday, February 3, 2009
Single Leg Squat: A better way
For those of you using the single leg squat, I am about to show you a much better way to train it that I learned from Mike Boyle a while back. Fist, take a second to look at the anatomy of the single leg squat as pictured below and in the last post. 
Pay attention to the non-working leg. What you will see is the hip of the non-working leg is having to isometrically contract for the entire duration of the set. The Psoas (hip flexor) originates and attaches at the transverse processes of L1-L5. So what you will commonly get from people with past or present back pain is a complaint of low back pain during or after the set. This is one of the reasons Stuart Mcgill chooses the "bowler squat" for his single leg squat training.
Here is how we train our single leg squat (notice the hip no longer has to flex as it is able to now stay relaxed):
Another thing to point out is that the athlete in the video is squatting to a depth of 14" with an additional 60 lbs load. Let's also add that he was unable to do a single leg body weight squat on his right leg to a 22" box when he first started :-) Hard work = PROGRESS!!
DN
Pay attention to the non-working leg. What you will see is the hip of the non-working leg is having to isometrically contract for the entire duration of the set. The Psoas (hip flexor) originates and attaches at the transverse processes of L1-L5. So what you will commonly get from people with past or present back pain is a complaint of low back pain during or after the set. This is one of the reasons Stuart Mcgill chooses the "bowler squat" for his single leg squat training. Here is how we train our single leg squat (notice the hip no longer has to flex as it is able to now stay relaxed):
Another thing to point out is that the athlete in the video is squatting to a depth of 14" with an additional 60 lbs load. Let's also add that he was unable to do a single leg body weight squat on his right leg to a 22" box when he first started :-) Hard work = PROGRESS!!
DN
Training Lower Body: Unilateral vs. Bilateral
First off, if you are not training single leg movements for the lower body, you are crazy. Life and sport is on one leg. You don't run two legs at a time..... rabbits do. Actually the reason for this post is not to state that single leg training is great for athletic performance or that it activates more stabilizers but rather to show that it is safer for most.
Here is what I want you to think about. If I were to have a 200 lbs person barbell squat (bilateral) 300 lbs, that would be a 300 lbs load on their back right? So that would be 300 lbs of spinal load. If I took the same person and performed a single leg squat variation (split squat, RFE split squat, SL squat) with 100 lbs, we would essentially have the same load on the lower body with FAR less load on the spine.
200 lbs person + 100 lbs load = 300 lbs (100 lbs would actually be a much, much larger load in a SL squat because the 300 lbs total would be on ONE leg. I am using the #'s to simplify)
Bodyweight really doesn't matter that much when squatting or deadlifting bilaterally but it definitely plays a HUGE part in unilateral exercises. I can't say that it is 100% of their bodyweight they are lifting but I would say it is a high percentage.
The thing is, many people have present or past low back issues. Single leg training is a great way to avoid exacberating or reintroducing back pain. I am not saying don't train the lower body bilaterally. I am just suggesting that most athletes and regular people don't need to train bilateral movements heavy if they can get it through single leg training.
I find myself using bilateral lower body training less and less with my clients and athletes. Everybody is getting so strong in the single leg exercises that I really don't miss the bilateral stuff.
For those of you using single leg squats, I will show you a better way to single leg squat in the next post.
DN
Friday, January 30, 2009
How to Warm-up
In general, warming up for 5-10 minutes on a piece of cardio equipment is a waste of time (unless it is for special populations, injured client, overweight, etc). If this is your warm-up, stop now. If your trainer warms you up this way, find a new trainer. If you are a trainer warming up your clients this way, SHAME ON YOU!! I hope you are not charging them for those 5-10 minutes. If you are, your a thief.
People need to move, stretch, and activate the muscles they are going to be using in their workout and in their sport. Warm-ups should start with slower movements that are a bit more static in nature. Progressively the movements should become more dynamic. Really, with a good warm-up, you should not be able to tell when the warm-up ends and where the workout begins.
Here is how we warm-up our athletes and clients:
Activation: We spend a few minutes with some mini-band walking and small exercises to turn on muscles that tend to be asleep. For most, this is the hips and scap stabilizers.
Movement Preparation: From activation, we get a little more dynamic and will roll right into some movement prep. This consists of lunging, squatting and crawling variations.
Movement Skills: Again, we get even more dynamic and progress into things like skipping, shuffling, cariocas, speed ladder work, etc.
That is pretty much what our warm-up consists of. From there we move into power work, with plyos, med balls, olympic lifts and variations of the olympic lifts. And next would be our strength work.
Warm-ups should always have a rhyme and a reason. Ask yourself, what, why and how. What needs to be warmed up? And what would be the best way to accomplish that? Hopefully your answer is not a treadmill.
DN
People need to move, stretch, and activate the muscles they are going to be using in their workout and in their sport. Warm-ups should start with slower movements that are a bit more static in nature. Progressively the movements should become more dynamic. Really, with a good warm-up, you should not be able to tell when the warm-up ends and where the workout begins.
Here is how we warm-up our athletes and clients:
Activation: We spend a few minutes with some mini-band walking and small exercises to turn on muscles that tend to be asleep. For most, this is the hips and scap stabilizers.
Movement Preparation: From activation, we get a little more dynamic and will roll right into some movement prep. This consists of lunging, squatting and crawling variations.
Movement Skills: Again, we get even more dynamic and progress into things like skipping, shuffling, cariocas, speed ladder work, etc.
That is pretty much what our warm-up consists of. From there we move into power work, with plyos, med balls, olympic lifts and variations of the olympic lifts. And next would be our strength work.
Warm-ups should always have a rhyme and a reason. Ask yourself, what, why and how. What needs to be warmed up? And what would be the best way to accomplish that? Hopefully your answer is not a treadmill.
DN
Thursday, January 29, 2009
Flying Humans (A.K.A Someone bought the wrong hemp seeds)
It's 1:30 am. Insomnia is back. This is what I found on this sleepless evening. These guys are absolutely out of their mind!!
wingsuit base jumping from Ali on Vimeo.
DN
wingsuit base jumping from Ali on Vimeo.
DN
Tuesday, January 27, 2009
Scap Stability
I thought I would post some of our favorite scap stability exercises. Many of our athletes tend to be a bit screwed up in the shoulder complex (and our normal clients due to sitting at the computer) when they first come in. We use a lot of different exercises but here are a few that we use very often:
YTLW - This is a version with a dowel that I adopted from Mike Boyle. With the dowel, they should actually be call IYLW. The dowel makes the athlete maintain a consistent arm position.
Scap Pushup - A nice one for the winging scapulae
Wall slide - A great "bang for your buck". Active lat/pec stretch while you turn on the scap stabilizers. I have posted this one a few times and I will say it again, the seated version is a progression. Begin standing.
Wall Crawl - Sue Falsone (head PT for Athletes' Performance) showed me this last year. Make sure your elbows don't flare as you crawl up the wall.
DN
YTLW - This is a version with a dowel that I adopted from Mike Boyle. With the dowel, they should actually be call IYLW. The dowel makes the athlete maintain a consistent arm position.
Scap Pushup - A nice one for the winging scapulae
Wall slide - A great "bang for your buck". Active lat/pec stretch while you turn on the scap stabilizers. I have posted this one a few times and I will say it again, the seated version is a progression. Begin standing.
Wall Crawl - Sue Falsone (head PT for Athletes' Performance) showed me this last year. Make sure your elbows don't flare as you crawl up the wall.
DN
Monday, January 26, 2009
Hemp Seeds?
Yes, hemp seeds rock!! This is my new favorite thing to throw in my shakes. I know what your thinking...... Dewey has become a complete reefer head and walks around all day saying "You wanna get high"..... (that was said in my best Towlie from South Park voice). But seriously, these things are very healthy!! Check out what is in a serving:
10 grams of Protein
3,000 mg of Omega 3
7,000 mg of Omega 6
1,750 mg of Omega 9
Essential Vitamins and Minerals
DN
Thursday, January 15, 2009
"Grappling With The Truth": A Mike Robertson interview with Dewey Nielsen
I just recently did an interview with Mike Robertson. Mike is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (I-FAST) in Indianapolis, Indiana. Mike has made a name for himself as one of the premier performance coaches in the world, helping clients and athletes from all walks of life achieve their physique and sports performance goals.
It was a real honor to do an interview with him.
Exclusive Interview: Dewey Nielsen
MR: Dewey, thanks for being with us here today! Please take a moment and tell my readers a little bit about yourself.
DN: I am a strength coach from Oregon. I am also an MMA/BJJ coach. I co-founded the Newberg Impact Jiu-jitsu and I am the co-founder of Impact Performance Training. I currently hold a brown belt in Brazilian jiu-jitsu.
MR: What got you into strength and conditioning? Were you an athlete yourself in the past?
DN: In High School I was actually more of a skater kid. I was really more drawn towards the extreme sports at that time. Although high school is actually where I fell in love with weightlifting. So, ever since then it has been a big passion of mine.
MR: How did you end up in your current niche of training fighters?
DN: I think the big reason is that because I am actually an MMA athlete and coach, I can really relate and understand the sport differently than many strength coaches. I know what it feels like to feel like crap by the end of the week and to have the bumps and bruises that come along with the sport. It is a great sport and some of the training demands are so much different than other traditional sports. Continue reading......
It was a real honor to do an interview with him.
Exclusive Interview: Dewey Nielsen
MR: Dewey, thanks for being with us here today! Please take a moment and tell my readers a little bit about yourself.
DN: I am a strength coach from Oregon. I am also an MMA/BJJ coach. I co-founded the Newberg Impact Jiu-jitsu and I am the co-founder of Impact Performance Training. I currently hold a brown belt in Brazilian jiu-jitsu.
MR: What got you into strength and conditioning? Were you an athlete yourself in the past?
DN: In High School I was actually more of a skater kid. I was really more drawn towards the extreme sports at that time. Although high school is actually where I fell in love with weightlifting. So, ever since then it has been a big passion of mine.
MR: How did you end up in your current niche of training fighters?
DN: I think the big reason is that because I am actually an MMA athlete and coach, I can really relate and understand the sport differently than many strength coaches. I know what it feels like to feel like crap by the end of the week and to have the bumps and bruises that come along with the sport. It is a great sport and some of the training demands are so much different than other traditional sports. Continue reading......
Friday, January 9, 2009
Power Endurance (offically the 100th post of this blog)
Q: You have emphasised the importance of power endurance for mixed martial arts. How do you train this component of strength?
A: This is an interesting one. The term "power endurance" is actually an oxy-moron but at the same time it is something that exists within combat sports.
Athletes first need to become proficient at the basics. They need to really be dialled in on their form, because as we get into training power endurance, form can deplete quickly. Once we have a solid strength and conditioning base, we will have athletes doing power endurance circuits which will be one exercise after another with almost no rest period. The circuits will be specifically put together to mimic the fight time, rest periods and rounds (ex: 5 minute circuit with 1 minute rest). We will combine power and strength exercises with some metabolic stations (ex: Airdyne sprint), use complexes along with specific drills like shooting, etc. Depending on how long the fight round is scheduled for, we would also use some active rest exercises. For example, many amatuer fights are 3 minute rounds, so the need for active rest would be less than a fight that is 5 minute rounds. So if the athlete has 3 minute fight rounds, it is going to be 3 minutes of hell!
There must be a logical progression to get athletes to train like this. It’s something that guys should not just jump into. If form gets too ugly, you increase the risk of injury and decrease the effects of training.
Here is a video of my friend Jon Chaimberg putting Denis Kang through and acyclical circuit. Our circuits look very much the same.
DN
A: This is an interesting one. The term "power endurance" is actually an oxy-moron but at the same time it is something that exists within combat sports.
Athletes first need to become proficient at the basics. They need to really be dialled in on their form, because as we get into training power endurance, form can deplete quickly. Once we have a solid strength and conditioning base, we will have athletes doing power endurance circuits which will be one exercise after another with almost no rest period. The circuits will be specifically put together to mimic the fight time, rest periods and rounds (ex: 5 minute circuit with 1 minute rest). We will combine power and strength exercises with some metabolic stations (ex: Airdyne sprint), use complexes along with specific drills like shooting, etc. Depending on how long the fight round is scheduled for, we would also use some active rest exercises. For example, many amatuer fights are 3 minute rounds, so the need for active rest would be less than a fight that is 5 minute rounds. So if the athlete has 3 minute fight rounds, it is going to be 3 minutes of hell!
There must be a logical progression to get athletes to train like this. It’s something that guys should not just jump into. If form gets too ugly, you increase the risk of injury and decrease the effects of training.
Here is a video of my friend Jon Chaimberg putting Denis Kang through and acyclical circuit. Our circuits look very much the same.
DN
Wednesday, January 7, 2009
IPT Beaverton
Thats right!! Another IPT location!!! Bigger and badder (is that a word?)!!
Over the holiday break, the fitness elves (big thanks to all that helped -- Carole, Phil P, Forrest, Phil S, and Bill O) snuck into IMPACT Beaverton and did some remodeling.
Here is what they added:
650 sq. feet of weight lifting area
two Olympic lifting platforms
over 375 kilos (825 lbs) of weights
dumbbells and kettle bells ranging from 5 lbs to 115 lbs.
3 plyo decks
20 ft long pullup bar
4 airdyne conditioning bicycles
over 30 ft. of med ball throwing wall
1150 sq. feet of multi-purpose training mat
LOTS more training gear will be added over the next few months ... so be sure to come and check it out!!!
Tom Oberhue and myself are very excited about the new facility. I will be at both locations in the near future........ so if you are in the Beaverton/Portland area, give us a call.
Here are some pictures of how it is looking so far:
IMPACT Performance Training - Results Driven Performance Training ... taking athletes to the next level! '09 is going to be a defining year!!!
DN
Over the holiday break, the fitness elves (big thanks to all that helped -- Carole, Phil P, Forrest, Phil S, and Bill O) snuck into IMPACT Beaverton and did some remodeling.
Here is what they added:
650 sq. feet of weight lifting area
two Olympic lifting platforms
over 375 kilos (825 lbs) of weights
dumbbells and kettle bells ranging from 5 lbs to 115 lbs.
3 plyo decks
20 ft long pullup bar
4 airdyne conditioning bicycles
over 30 ft. of med ball throwing wall
1150 sq. feet of multi-purpose training mat
LOTS more training gear will be added over the next few months ... so be sure to come and check it out!!!
Tom Oberhue and myself are very excited about the new facility. I will be at both locations in the near future........ so if you are in the Beaverton/Portland area, give us a call.
Here are some pictures of how it is looking so far:
IMPACT Performance Training - Results Driven Performance Training ... taking athletes to the next level! '09 is going to be a defining year!!!
DN
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