Can children do push-ups? Republican American

Can children do push-ups? Republican American Have to keep beating this drum because there is so much propaganda/belief on the other side with no science to back it up.

What Santa Can Teach You About Sports Medicine | Eric Cressey | High Performance Training, Personal Training

What Santa Can Teach You About Sports Medicine | Eric Cressey | High Performance Training, Personal Training Really valid points about our approach to pain/poor movement. Treat the symptoms not the underlying movement dysfunction.

Staying Active No Matter Where/What

  When you get to the Masters athlete level, hopefully you have enough perspective to realize that you are playing your sport for the enjoyment, competitive outlet and fellowship it provides.
  As we have talked about before training is a means to an end especially if you are a Masters athlete. Training should first keep you active and healthy and second it will help improve/enhance your performance in your chosen sport.
  But training should not be an obsession as it has become with some.
    I say this somewhat with the benefit of hindsight as I'm sure I could have been accused of this behavior in the past.
  But I've come to understand and realize that training should not be an obsession as not only does it prepare you for your chosen sport(s)/activiity it also allows you to experience and try new or infrequent activities or sports that you don't do regularly.
  This was the case this past week as I was away in Florida for our annual Thanksgiving gathering.  I golfed 3 times ( I play very infrequently---perhaps 6-7 rounds yearly), went sea kayaking (lucky to go 2-3 times yearly) and rollerblading 3 times. I do that regularly during the summer and spring but not so much in the fall and the winter when weather in the northeast isn't so conducive to rollerblading. Oh, and I ran a 5 km. road race as well. I probably haven't done one of those in several years.
  The point is that I could undertake those activities without thinking about the consequences short of embarrassing myself on the golf course! :)
  I believe if a training program is properly designed it makes you more resilient and less prone to injured. And as a Masters athlete that should be your number one priority as it will take you longer to recover than when you were younger and the chances are the injuries will be more severe.
   The bottom line is that good, smart training will allow you to be more active, miss less time due to injury and perhaps try new activities that you might not otherwise attempt. That sounds like a a better quality of life to me!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Where Have I Been?

 The title is a legitimate question so I will explain what I've been up to lately.
  We held a couple of workshops this fall including one with Steve Maxwell, my original kettlebell coach, from over 10 years ago. Steve is a great coach and literally travels the world, living out of a duffel bag, and gives workshops on training: kettlebells, bodyweight, clubbells, mobility, etc. His two workshops for us were on bodyweight training and clubbells. Very good, physical weekend of learning and training.
  As a result of these workshops and other things I really concentrated on bodyweight training esp. with rings and the only real barbell work I did was with deadlifts. The break seems to have given my joints a little rest and recovery . There's a lesson in there somewhere! :) I plan to get back to the 5-3-1 program of Wendler's for a few cycles starting in December.I am testing my "core" lifts this past couple of weeks.
  We are also trying to expand our small group training business and I've been working on marketing for that as well.
  That's it for now. Talk soon!

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

10U: How Much Should Development Cost? | ADM Kids

10U: How Much Should Development Cost? | ADM Kids Read up parents; these concepts should be applied to all youth sports.

Training is a Means to an End. At Least It Should Be.

  Though I am in the field of training and have been for nearly 30 years I have come to the realization that training should be a means to an end not an end in itself. This wasn't always the case as I was one of those always seeking higher numbers in the weight room or more metabolic work to improve conditioning. Chasing numbers for numbers sake, in other words.
  Training as a means to an end is certainly not what is going on in much of the training world. With so called systems like P90X, Insanity, Crossfit and the like, the training is an end in itself. In fact, there are competitions involving some of these training systems so they have made training into competitive sport.
  In my opinion, training should only be an end onto itself if you are a competitive lifter, powerlifter or Olympic lifter, or Strongman type competitor. Then your training is your sport to a large extent.
  But outside of that why would you approach training that way? If your objective is losing weight, improving performance, feeling better, moving better and with less pain, then you have to think in terms of Minimum Effective Dosage (MED). In other words, what is the minimal amount of a specific type of training I need to get the results I'm seeking. In fact, it might be wise to plan your recovery first and work your training needs around the recovery facets of your program.
  I'm not saying you don't have to train hard to move towards your goals. But you have to be able to answer the question, why am I doing this exercise/program and is it effectively moving me towards my end game? From a trainers perspective the same question is relevant. If your client/athlete asks you why they're doing what they're doing you better be able to answer the question and explain how it's getting them towards their goals.
   So next time you train, ask yourself this question: will this session move me towards what my goals are or is it just exercising for the sake of exercising? Not that there's anything wrong with that but it may not be the most effective way of getting you where you want to go/be.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.
   

New ligament discovered‬ in the human knee

New ligament discovered‬ in the human knee This is amazing considering our technology and imaging capacity.

http://ussa.org/news/interns-train-best-world

http://ussa.org/news/interns-train-best-world Kerry Kelly is my daugher. Very proud of her work.

The Single Greatest Letter Ever Sent to Sports Parents, Revisited « The Talent Code

The Single Greatest Letter Ever Sent to Sports Parents, Revisited « The Talent Code Amen and this should be required reading for all parents of youth athletes.

VID00077 (+playlist)

Season in Review: Thoughts and Lessons Learned

  I finished my 2013 baseball season last weekend with a tournament up in Cooperstown, NY including several games on Doubleday field. We played 6 games in 3 days and the weather, esp. for the Saturday and Sunday, was spectacular.
  It was also a joy to play with my 27 year old son which is another great reason to stay active and fit as it makes these experiences that much better.
  Some of the highlights (and lowlights) of the past season include:

HIGHLIGHTS

• Still holding my own in my "younger" league (48+) despite now being 60. Hard to wrap my mind around that number sometimes! :) Despite being 3rd oldest on team had 4th highest BA on team at .370. Not bad for an old man!
• Both my teams had disappointing seasons from a won-loss perspective. My "younger" team had played for the league championship the prior two seasons but fell into the 2nd division this season. Need more pitching and some more rookies (48 year olds!)
• Still had great time and try to remember that to run around and play ball at our age is an accomplishment and fun in and of itself. 
• Played in Labor Day Father Son tournament with son where we finished as runner ups in a one run game.
• As always, enjoyed the Cooperstown trip and the baseball, again sharing the experience with my son. 

LOWLIGHTS

•  Had a nagging glute/hip issue that is still unresolved. Had an MRI and have no structural damage nor any arthritis in my hip. So it appears to be a muscular issue or perhaps a pinched nerve that is in my low back and impeding hip extension. Will try to get better answers over the off-season as the PT I did, while helpful, certainly didn't resolve it. 
• Because of business commitments I couldn't get down to Florida in November to play in some of the tournaments. I hope to do so. in 2014! :)

OFF SEASON TRAINING PLANS

• My usual functionally based strength program, more and more mobility work and speed/power training which would entail sprints, sled work, med ball work
• Am going to take a couple months off from throwing to allow some function to return to my dysfunctional right shoulder. Then going to try Tom House's weighted ball program come January and see if I can restore some ROM and power into my throwing. Likely uphill battle with shoulder arthritis and bicep tendonosis on that side. 
• Will start hitting again in a month or so and may take some lessons to work on "keeping hands inside the ball". We will see.

  I enjoyed this past season and the some 60+ games I played. Hope to do more next season. 

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Training Update

  Haven't posted in a while about my latest training "adventures."
      Because of summer vacations and such I haven't had a sustained period of uninterrupted training as I have had to improvise for several periods due to being away from my usual training sites.
   So now that I have an period of time to hammer away for a while and I am going to focus on power development.
   Here is what I did today:

Warmup: Quad rocks, 1/2 kneeling adductor, open hip t-spine rotation, hip bridges, supine cross crawls, open hip rolls, lower quadrant rolls, crawling

Workout:

• Kettlebell swings: 3 x 6 @ 32 kg., followed by
• 1 leg box jumps: 3 x 4 @ 24" (used the swings for PAP for the jumps)
• Pause squats: 7 x 1 @ 135 ( 4 sec. pause at bottom to eliminate SSC)
• Speed deadlifts: 7 x 3 @ 185
• Kettlebell Farmer's carries: 3 x 40 meters @ 32 kg.
• GHR: 3 x 8

Med ball contrast training:

• Med ball chest richochets 2 x 12 @ 15 lbs. followed by
• Med ball chest richochets: 2 x 12 @ 4 lbs.
• Med ball side tosses: 2 x 6 @ 15 lbs. followed by
• Med ball side tosses: 2 x 6 @ 4 lbs.

Concept is to do a heavier version of the drill and then use a lighter weight ball to speed up the movement even more. Similar to contrast sprint work.

Comments: Going to do this phase for 4 weeks or so and then re-test. Will let you know how it goes with some updates along the way.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Hard to Stay on Top

  In all sports, good teams/athletes have a limited lifespan of success. The day of dynasties has likely passed as teams and athletes can turn around their careers in short order or fall off the competitive summit just as quickly.
   Just look at so-called recent dynasties like the Florida Gators in college football, New England Patriots in the NFL or the Yankees in baseball. It is extremely hard to stay on the very top.
  And this is even more the case in Masters sports where age can creep up on you very quickly and injury can raise it's ugly head even more than in the college and professional level.
   An illustration is one of the baseball teams I play on in a 48+ league. We were in the league championship finals the previous two seasons and at one point last season had a 17 game/2 month long winning streak. But this season we have struggled to even play .500 ball.
   There are a number of factors that have played into this situation: injuries to key players, defection of players to other teams, and being one of the older teams in the league have all contributed to our slide. And I don't care what anyone says but winning is a lot more fun than losing esp. when you are losing ugly. And we have had a lot of ugly this season!
   The point is that as a Masters athlete it is even more important what you do in the off-season than when you were younger as there is no margin for error. You have to make yourself a better athlete and more resilient or you will be rudely awakened when the season comes around. I'm not saying that is entirely what happened to our team but I believe it played more than a minor role in our decline.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links

Today's Training: Total Body Strength

  I am in a sort of "deload" window here because my vacations are spaced such that I can't do any sustained "hard" training without a vacation interruption until mid-August. So this doesn't mean no strength training it just means no concerted planned really heavy lifting until vacations are over.
   Here is what I did today.
Warmup: Foam rolling, ankle mobs, rolling patterns, quad rocks, 1/2 kneeling adductor, open hip t-spine rotations, march series, Indian clubs

Workout:

• Barbell Romanian Deadlift: 1 x 6 @ 135, 3 x 6 @ 185. Overhand grip.
• Cable Chest press: 4 x 12 @ 35 
• Hanging leg raises: 3 x 8 (These 3 were done in a tri-set fashion).
• RFESS: 4 x 10,12,15,15 @ 25 lbs. ea.
• Inverted rows on Smith machine: 4 x 15
• Landmine 1/2 moons: 3 x 12 @ 15+ (These 3 were also done as a tri-set)

Comments: Worked all of the major movements: quad dominant lower body, hip dominant lower body, upper body push & pull and 2 core exercises. 

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links.

Baseball Development: What's with All the Power Arms? | Eric Cressey | High Performance Training, Personal Training

Baseball Development: What's with All the Power Arms? | Eric Cressey | High Performance Training, Personal Training Interesting details on the why's and how's of increased throwing velocity.

Heart rates, wattage and VO2 max testing. | Excelsior Group

Heart rates, wattage and VO2 max testing. | Excelsior Group Really interesting, cutting edge stuff from the US Ski Team.

Scientists explode the myth about running injuries

Scientists explode the myth about running injuries Not exactly what the running shoe companies would have you believe!?!

The Talent Code

The Talent Code Coaches/teachers/leaders: be careful of labeling esp. too early.

1st Annual Strength Guild Games

1st Annual Strength Guild Games Great concept for an event!

Obesity: A Threat to Your Daily Life

Obesity: A Threat to Your Daily Life Good info; not all calories are created equal.

Seth's Blog: "I get it"

Seth's Blog: "I get it" This is contrary to what many in this ADD world do! :)

Lessons from the Perform Better Training Summit

  This past weekend I went to the Perform Better Training Summit in Providence and it was, as usual, one of the highlights of the year.
  I would say Chris Porier and his crew outdid themselves in terms of the breadth and depth of the topics covered and the quality of the presenters.
  Here are just a few of the highlights:

• Mike Boyle: this Yoda of coaches is always learning and willing to admit when he was wrong. In this case, it involves breathing exercises which Boyle used to think were bunk but now finds ways to incorporate them and teach them so that it enhances client's "core function" and safety. 
• Dr. Greg Rose: this guy never ceases to impress and inform and you always come away going, "Wow", that was awesome. He talked about training rotational athletes and the information was eye opening in the sense that everyone can be trained to be powerful but what is done during certain key developmental "windows" is what determines whether someone has rocket fuel or diesel fuel in their proverbial tank. Once those windows close it is virtually impossible to make "silk out of a sow's ear." In fact, training someone who has diesel fuel too hard and explosively will almost invariably end up in injury.
• Bill Knowles: this guy is a world class post injury athletic rehab specialist with a clinic in Vermont. He client lists includes Tiger Woods, Lindsey Vonn and a ton of other world class athletes. His perspective and demonstration on the importance of training deceleration strength and ability was unique and "functional."
• Nick Winkelman: he is the director of education at Athlete's Performance and his hands on was devoted to some very creative reactive agility drills based on either verbal and/or visual cueing. Cool stuff and a great training session.
• Charlie Weingroff: he's a rare combination of brilliance, eccentricity and hard core athlete. His talk centered on debunking some of the myths of stretching and presented a strategy on how best to look at and improve mobility and flexibility in clients with the understanding that sometimes you have to refer out to people like manual therapists to resolve certain issues that won't be fixed by mobility drills.
• Dick Vermeil was the keynote speaker and his topic was on leadership. He reinforced key concepts like you must care for someone before you can lead them or they will follow you, leading by example (walk the walk), and making people understand that losing or falling short is only a temporary state (power of positive thinking).

  These are just a few of the highlights and we have already started to implement some of the concepts in our training of athletes/clients.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links

Do the Stuff You Aren't Good At First

 In training, as in life, it is easy to just do the "easy" things or the things you are already good at or have mastered.
  But in training to really improve and reach your goals it is imperative that you do the things that you suck at or that others won't do.
  Here are some common areas where people "suck" and try to avoid like the plague. See if any of these ring true for you! :) And be honest with yourself.

• Lower body work: there is a reason there is never a wait at the power rack...squats, deadlifts and the like are damn hard and most people suck at them. 
• Total body exercises: think of things like cleans, KB swings & snatches, thrusters, etc. They are painful just to think about let alone do!
• Intervals: again, these are painful whether on a bike or on the track. I sprint several times a week and very seldom see another person doing the same thing. Lots of joggers and walkers but not too many sprinting!
• "Unconventional" conditioning: similar to intervals, sled work, Battling ropes and the like are damn hard work but you can reap awesome results if you're willing to do the work. Even jumping rope falls into this category now as so many don't have the skills to do it. 
• Bodyweight training: though many give "lip service" to it, bodyweight training is very revealing as to  how strong someone really is and will display "holes" in their strength quite readily. Hard to hide when doing a full ROM chin-up, pushup or walking lunge! :) 

So if any of those areas haven't been part of your training program recently, or ever, then it is time to re-think things and get down to some serious work that will bring serious results.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Enjoy the Journey, Not Just the Destination

 I was reminded of this often used phrase this weekend when I went to watch my wife's Dragon Boat team compete in a Regatta in Philly.
   For those of you unfamiliar with Dragon Boat racing, it involves those large boats with 10 pairs (20 rowers) of rowers, a steer person and a drummer instead of a cox.
   A well coached, in synch Dragon Boat is a thing of beauty as you can see the coordinated effort to move that big boat down the course as efficiently and quickly as possible.
    My wife's group had 3 different boats in the various races, a neophyte boat, a senior boat and an elite boat.
  The group that caught my eye was the neophyte group as their unbridled enthusiasm and sheer joy at being outdoors, moving and competing was almost visceral. Several of the women on the team were cancer survivors and for several this was their first competitive sporting venture of any kind....many of them grew up in the era before Title IX and weren't given the opportunity to play sports when they were younger.
    All of the hard work, indoor rowing, time trials and other training they did over the winter and early spring paid off as they won the neophyte division handily. And the smiles and hugs afterwards were sincere and joyous....they embraced the moment but also the process.
  It is easy to get jaded when you've competed for a long time and take the wonderful opportunity and experiences that sports can afford you, esp. as you get older, and not fully savor the process and the moment. Take a moment to do that the next time you are practicing or training for your sport. Because, generally speaking, the competitive moments are just a fraction of the time you devote to your sport and if you don't enjoy the process I believe things will get "old" very fast.

Train hard and train smart!
http://fitnesstogether.com/media for all of our links

The Problem with Traction

  If you're a field sport athlete, think baseball, lacrosse, soccer and the like, then one of the issues for you is the proper footwear to use when playing your sport. You have to balance fit, comfort and function/performance and those factors can be impacted by the surface you play on whether it is turf or natural grass.
    There was a recent Phys Ed column in the NY Times by Gretchen Reynolds that addressed this very issue.
  Essentially, one has to balance the shoe's traction with the fact that too much traction esp. in rotational or cutting movements can be hazardous to your joints.
  A 2009 study on soccer players compared their traction amongst 3 versions of their soccer cleats: the regular length cleat, one where the cleats were 50% shorter and one where essentially there was no cleat...a flat in other words. The results showed that the longer, regular cleats offered the most traction but this study and other like it ignored the fact of how much is too much traction and thus more likely to lead to injury.
  There are essentially two types of traction a shoe can offer: linear traction (forward/backward) and rotational traction (lateral, cutting and rotational).  These factors are in turn impacted by the shoe's outsole material, whether it has cleats and what type, how many cleats and their arrangement, etc.
   A running robotic tester at the University of Calgary allows scientists to study how various shoes impact forward and rotational traction.
  The scientists there, led by John Wannop, studied hundreds of high school football players shoes for forward and rotational traction and then returned the shoes to the players. The trainers for each of the teams were asked to report any non-contact leg injuries throughout the season and the experiment was repeated for 2 more seasons. During this time the playing fields were switched from grass to artificial turf.
   Many players experienced non-contact leg injuries but the highest incidence of injury was amongst those athletes whose shoes had the most rotational traction while the athletes whose shoes had the best forward traction experienced the least injuries. It was previously thought that shoes that had the highest forward traction also had the highest rotational traction but evidently this is not the case. The bottom line is that shoes with good forward traction don't necessarily have good rotational traction and thus are safer as far as non-contact leg injuries are concerned.
  Interestingly, playing surface had little apparent impact on injury risk.
    The problem in the real world is getting this information as far as a shoe's forward vs. rotational traction values. Shoe companies don't provide this information and even if they could there are so many variables that go into such values that makes it almost meaningless: height, weight, movement patterns, speed, power as well as field conditions on any given day.
   But here are some general tips from Dr. Wannop on picking a good, safe shoe for you:

• Avoid models with multiple large, toothy cleats or rubbery nodules around the perimeter of the shoe as these tend to create too much rotational traction
• Look for shoes with groupings of smaller cleats in forefoot
• If you can try the shoes on and do some running and cutting in them. If they "stick" when cutting try another shoe

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links

Olympic sports upping fund raising game as team cuts continue | Inside Higher Ed

Olympic sports upping fund raising game as team cuts continue | Inside Higher Ed Could mean fundamental changes in how we develop/train athletes in these sports.

Today's Training: Sprints, sled Work, med Ball...POWER!

  Today was a power oriented day with sled work, sprints and med ball work.

Warmup: Leg swings, arm circles, high knees, butt kickers, jumping jacks, skip series

Workout:

• Med ball circuit: wall dribbles-2 x 15 @ 4 lbs; Med ball "quick" chest "pops"-2 x 12 @ 12 lbs; med ball side toss-2 x 8 @ 12 lbs; Med ball soccer throw-2 x 8 @ 12 lbs.
• Sled pulls: 2 x 15 yds., backwards, crossover both sides @ 180 lbs.
• Sled sprints w/release into contrast sprints: 6 x 20 yds. @ 180 lbs./6 x 30 yds.
• Sled pull: 1 x 50 yds. @ 180 lbs.

Comments: One of best training sessions in a while...lots of work done, focused, felt good. 

Work hard and train smart!

http://fitnesstogether.com/media for our website and all of our links.

The Talent Code

The Talent Code Importance of keystone skills in everything we practice or want to improve.

Sleep: Key to Performance and Wellness

   Sleep is obviously an issue close to the heart of most Masters athletes as it becomes more of an issue for many of us as we get older. It is part of the aging process for us.
   First, we will talk about why sleep is so important. Too many people in our culture give sleep short shrift and there is even an element of "toughness" to those who brag about how little sleep they get by on a regularly.
   But there are very few true "short" sleepers who can get by on 4-5 hours of sleep a night. And the health repercussions of chronic lack of sleep are many:

• Lack of sleep or poor sleep leads to impaired recovery
• Cognitive ability and mood is profoundly impacted by poor sleep
• Your immune system will be compromised by poor sleep
• It will be virtually impossible to have good hormone regulation without good, sound sleep

Together those 4 factors are a perfect storm to create havoc with your health and wellness let alone trying to perform optimally.

   So what are some easy to implement steps to improve your own sleep? Try implementing some of these if you haven't already:

• Black out the room. Light stimulates the retina and thus the brain. We are talking as close to pitch black as possible.
• Cool off the room...think primal. Somewhere in the range of 67-70 degrees seems optimal.
• Set a cut off time for all electronics...TV, music, smart phone, etc. At least 30-60 minutes before your planned bed time. Again, these devices stimulate the brain and thus are detrimental to getting to sleep.
• Calm your mind and body. They are linked, integrated and don't work in isolation from one another. So whether that means yoga, TM, deep breathing, whatever works for you to allow you to relax.
• Cut off time for Food: hard to sleep well if your digestive system is working overtime to digest a big meal. Again, it's highly individual but somewhere between 1-2 hours before bed time is a good start.

     What can we do in terms of food and supplements to enhance our sleep in a non-narcotic, drug way?

• First and foremost is good, clean nutrition and good hydration. That means if it doesn't have a Mother or come from the Earth think twice about eating it as far as food goes. And 70-80% of your hydration should be water. The rest should be unsweetened teas (perhaps coffee).
• Magnesium: it's a mineral that many people are deficient in and it's impact ranges from workout recovery to better sleep. It can be taken in capsule, powder or applied topically.
• Melatonin: again, a natural, non-narcotic supplement that is a good sleep aid.

   So I hope this post helps you out in an area, sleep, that is often taken for granted by many people and not given it's proper place in optimal wellness and performance. Next to nutrition it is the most important thing you can do to live better and function at your best. 

Work hard and train smart!

http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Sled Work, Contrast sprints, and a Training Partner

  Today's training centered around med ball work(vertical plane), sled sprints, and contrast sprints.

Warmup: Quad rocks, 1/2 kneeling adductor, Baby roll series, Archers, alt. scissors, Cobra, Creeping, crawling

Workout:

• Med ball circuit: med ball ricochets/wall dribbles-2 x 15 sec.; Ball slams-2 x 10 @ 10 lbs; Scoop toss- 2 x 6 @ 10 lbs;
• Sled sprint(w/Carpet sled)-8 x 20 yds. w/180 lbs., followed by Contrast sprints
• Contrast sprints- 8 x 30 yds.

Comments: For the first time in many a training session I had a training partner. My schedule is so fluid and unpredictable and my workouts too challenging for most that I usually train alone. But today I was fortunate enough to have a client, some 30 years my junior, actually join me. It was a lot of fun and made the session go by quickly. 

Work hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Sleep: What the Research Actually Says | Eric Cressey | High Performance Training, Personal Training

Sleep: What the Research Actually Says | Eric Cressey | High Performance Training, Personal Training So more good info on sleep and it's importance.

Today's Training: Strength Training

  Today's training was a short, intense session as I was pressed for time. So I combined some bodyweight, kettlebell and suspension trainer movements.

Warmup: Cobra, Quad rocks, 1/2 kneeling adductor, 1/2 kneeling hip flexor, Bent knee scissors, Archer, ankle mobs

Workout:

• Goblet squat holds: 3 x 45 sec. @ 24 kg.
• Ring pushups (ft. on box): 3 x 25
• TRX suspended lunge: 3 x 12 ea.
• TRX inverted row(ft. on box): 3 x 15
• KB Swing: 3 x 12 @ 40 kg.
• Val slide rollouts: 3 x 10
• Rip Trainer: 3 x 8 ea.

Comments: Good training session in short time allotment I had today. Covered all of the major movements: upper body push and pull, quad dominant, hip dominant power, mid line stabilization/anti-extension and rotational power.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Seth's Blog: Avoiding fear by indulging in our fear of fear

Seth's Blog: Avoiding fear by indulging in our fear of fear This applies to all aspects of life including training and nutrition.

Primal Move as a Warmup and a Body Maintenance Tool

  Today I did a kettlebell and bodyweight training session as I was pressed for time due to staffing shortages in my facility.
   But what I am trying to do everyday is some form of the Primal Move system usually as part of my warmup before strength training or sprinting, baseball or squash.
   I have been doing some form of the Primal Move as part of my early morning mobility routine. It turns out that what I had been doing, unbeknownst to me, was virtually the same as some of the Primal Move system. It was what I used to "lube" my hips, ankles and low back and came from various sources: physical therapy, the Bulletproof concepts and basic mobility drills I have been doing for some time.
   I do these 6-7 moves virtually every morning because I found it was a way to keep my low back healthy and out of trouble. Since I have been doing this routine I have been "lucky" enough to avoid any major back issues. The combination of mobility drills, motor control drills and stability drills have seemed to keep my low back issues at bay and, more importantly, have served to convince me of the value of daily movement maintenance. I may be  but I'm not stupid!
    It is no coincidence that the lack of back issues and the daily ritual of these exercises have been parallel events.
   I believe everyone has to find a way to maintain healthy, pain free, "clean" movement whether that is through Primal Move, MovNat, or whatever method works for you. If you don't move well, adding load to movement is a recipe for disaster. Even unloaded poor movement if done too much can bring about issues.
      In addition, these tools can serve as great recovery day or regeneration modes as well when you need to "deload" or as a planned recovery day.
    So find your own recipe for movement maintenance, do it consistently and move without pain.

Train hard and train smart!
http://fitnesstogether.com/media for our website and all of our links.

share

share Now some science to back up what many practitioners already understood, at least intuitively.

Seth's Blog: But I don't want to do that, I want to do this

Seth's Blog: But I don't want to do that, I want to do this Being picked doesn't necessarily mean you're good. There are many examples to the contrary.

More Things I Don't Get

  Sometimes the things you see at the gym just dumbfound you. You would think any one with any common sense would figure out they have things bass ackwards. But no, these things are commonplace and seen regularly in gyms all around the world and the US of A.
  Here are some recent examples to refresh your memory. Hopefully you are not guilty of any of these transgressions!

• Curls in the squat rack: this is an absolute no, no. Guess what guys, the squat rack is for squatting not doing your lame ass curls. And in addition, these guys had tattoos....they should be ashamed. Some tough guys they are!
• "Workouts" consisting of curls, ab curls, and pressdowns: really!?! You can't think of anything more productive to do. If you even glanced at a fitness magazine (not that they are a wealth of good information on training) you would hopefully pick up some things by osmosis....say chins, split squats and presses, for example.
• Dumbbell chest presses with 5 lb. dumbbells: I kid you not. I don't care how de-conditioned you are that is absolute waste of time unless you are 90 years old. And yes, it was a woman but that is no excuse. The first two examples were men!
• Walking isn't "exercise". Sorry. And especially if you are on your cell phone making that uber important call to your friend to shoot the shit!  Unless you are hiking in Nepal it is a form of locomotion and perhaps a way to get your dog some exercise or out of the house. Ride a bike or go for a swim then let's talk!
• Do you really think reading a book or watching TV while doing your "cardio" is productive? I beg to differ and the "results" probably speak for themselves. Concentrate, work hard and smart and get your "stuff" done....then read your newspaper!

  Well, that's it for now...I feel better already as I got those off my chest. Now I'm going to go ride my bike! :)

Train hard and train smart!

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Seth's Blog: You don't have to pander

Seth's Blog: You don't have to pander There is a good lesson here for everyone.

Perseverance

  Been too long since my last post and for that I apologize but sometimes life gets in the way!
    The title of today's post relates to training in particular and life in general. As someone once said (and I am paraphrasing here), "90% of life is showing up."
   In other words, consistency and persistence go a long way in accomplishing life's goals and sometimes just muddling through the tough times as well.
  Obviously, this applies to training as well. The most poorly designed program done consistently and with some effort will out perform any "state of the art", world class program done with no effort and very sporadically.
  You have to persevere through the tough times to get towards accomplishing your goals whether it's weight loss, improved body composition, getting faster/quicker, improving your short game in golf or doing your first obstacle run.
   We all have "bad days" where nothing seems to go right, the harder you try the worse it gets and you just want to forget it. Just get through those days because trust me better times are ahead.
   But you can take certain steps to better ensure those "bad days" are less frequent:

• Eat well: basically if it doesn't "come from the Earth or have a Mother" don't eat it. Honey Nut Cheerios aren't "heart healthy" no matter what General Foods says! :)
• Sleep well: Adults generally need 7-8 hours of quality sleep per night. There are very few that are true "short sleepers". Good sleep impacts everything from hormones to mood so if you give it short shrift you will pay a price, believe me.
• Train hard and train smart: the hard part is obvious but the smart part refers to realizing the value of recovery in terms of mobility work, handling stress well and soft tissue work amongst other things. 

 So as another old cliche says: "When the going gets tough, the tough get going." Hang in there and persevere!

Train hard and train smart!

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Quick and Easy Ways to Feel and Move Better: Installment 38 (April Fool's Day) | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 38 (April Fool's Day) | Eric Cressey | High Performance Training, Personal Training Funny but oddly sound advice in here tho' tongue in cheek.

Today's Training: Bodyweight Total Body Strength Session

   Into the 2nd week of my bodyweight training program and today was a good, challenging session as you will see below.

Warmup: Quad rocks, creeping, 1/2 kneeling adductor, open hip t-spine rotation, neck mobs, ankle mobs, rolling figure 4's, Inchworms, lateral pushup walks

Workout:

• Band resisted long jumps: 4 x 5
• Barbell press: 3 x 8 @ 95 supersetted with
• Chins on Spud straps: 3 x 12
• 350 yd. sprint
• RFESS 3 x 15 ea. supersetted
• Hanging straight leg raise 3 x 8
• 350 yd. sprint
• 45 degree back raise hold 3 x 60 sec. supersetted with
• X-Man holds 3 x 30 sec. 

Comments: Like the combination of strength work and longer sprint work. Heart rate got up to 170+  on the sprints which is way above my theoretical heart rate max!

   Good session.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links.

Today's Training: Bodyweight Strength Training

  I really like bodyweight strength training and it's become an increasing part of my training programs as I've gotten older as it seems friendlier on the joints and ultimately good, clean movement is more dependent on relative strength than absolute strength in my opinion.
    That being said don't think that bodyweight training is for wimps. All you have to do is look at elite male gymnasts to see what bodyweight training can do for your strength and development.
   This is also a prep/anatomical adaptation program for 4 weeks before I go into some heavier lifting.

Warmup: Indian clubs, ankle mobs, quad rocks, cat/camels, Figure 4 stretch, 1/2 kneeling adductor, open hip t-spine rotation, low box hip flexor

Workout:

• Band resisted long jumps: 3 x 5
• Swissball pike pressups-3 x 12 supersetted with
• Spud grip neutral grip chins: 3 x 12
• 1 x 330 yd. sprint
• RFESS-3 x 15 supersetted with
• Hanging straight leg raises: 3 x8
• 1 x 330 yd. sprint
• 45 degree back raise hold: 3 x 60 seconds supersetted with
• Cook hip lifts-3 x 10 ea.

Comments: Throwing those long sprints into the workout at various times makes it that much more intense. Wish I had been wearing my heart rate monitor. 

Train hard and train smart!

http://fitnesstogether.com/media

Seth's Blog: Pitch your tent where it's dry

Seth's Blog: Pitch your tent where it's dry Seems like common sense but I guess not so much.

Strength Training Programs: Lifting Heavy Weights vs. Corrective Exercise - Finding a Balance | Eric Cressey | High Performance Training, Personal Training

Strength Training Programs: Lifting Heavy Weights vs. Corrective Exercise - Finding a Balance | Eric Cressey | High Performance Training, Personal Training Some salient points here from Cressey.

share

share Some very valid thoughts here on nutrition.

Today's Training: Total Body Strength

   My left hip/glute is feeling better so hopefully that is a sign of good things to come. Only time will tell! :)

Warmup: Indian clubs, Inchworm to cobra, World's ultimate stretch, March series

Workout:

• Snatch grip deadlifts from rack (mid shin): 1 x 6 @ 135, 1 x 5 @ 225, 1 x 4 @ 275, 1 x 4 @ 285
• 2 a. KB swings: 4 x 12 @ 32 kg. 
• 2b. Spud grip neutral grip chins: 4 x 13
• 2c. Cable chest Press: 4 x 12 @ 35
• KB Farmer's walk: 3 x 45 meters @ 32 kg. each
• Straight leg hanging leg raise: 3 x 8

Comments: Got in a couple of hip hinge movements (deadlifts and swings), upper body pull (chins), upper body push (cable chest press), and two core exercises (carries and hanging leg raises). Omitted quad dominant movement as I am playing squash tonight and trying to use at least a modicum of common sense! :)

Train hard and train smart!

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Today's Training: Total Body Strength

  One can see from my training templates that the training session is built around the basic movement patterns: squatting, hip hinge, upper body push and pull, and core work. We also think carries and sled work are part of this type of programming.

Warmup: Ankle mobs, neck mobs, pidgeon stretch, quad rocks, low box hip flexor, open hip adductor, sidelying t-spine rotation, Indian clubs, lower body rolling, march series

Workout:

• Sumo banded speed deadlifts: 7 x 3 @ 135 w/ short orange bands (on the minute)
• A. Ft. elevated suspension trainer pushups: 4 x 25
• B. Goblet squat Iso hold: 4 x 45 sec. @ 45 sec.
• C. 45 degree back raise: 4 x 12 @ 45 lbs.
• D. Smith machine inverted rows: 4 x 15. a-d were done in a giant set/circuit fashion
• Suspension trainer: fallouts 3 x 8

Comments: Good training session. Left hip is feeling better...survived a squash session last night. We will see tomorrow when I sprint! :)

Train hard and train smart!

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Today's Training: Power!

  After many years of training both myself and many others some of my training ideas have evolved to what I think is better practice. Call me a slow learner! :) Today's training is an example of that, I believe.

Warmup: Foam rolling, Quad rocks, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, March series, Pidgeon stretch, ankle mobs, leg swings

Workout:

• Band resisted long jumps: 3 x 5
• Band resisted starts: backpedal, lateral shuffles
• Med ball circuit: med ball ricochets, med ball chest pass, med ball side toss, soccer throw 2 x @ various weights
• Sled push: 8 x 20 seconds @ 205 lbs. w/40 seconds rest for recovery

Comments: I've finally started organizing my power training around the "concept" of horizontal or vertical emphasis and this was a horizontal day as all the movements were of horizontal orientation i.e jumps, throws, etc. I try to do a vertical and a horizontal plane power day each week as I believe each are critical to good all around power development. 

Train hard and train smart!

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The Talent Code

The Talent Code I particularly like the idea of the practice map.

Today's Training: Total Body Strength

  A sample workout specifically of what I did today. Having some issues with my left hip/glute so spent a lot of time warming up.

Warmup: Pidgeon stretch, ankle mobs, quad rocks, 1/2 kneeling adductor, Open hip t-spine rotation, march series, lower body rolling, Indian clubs

Workout:

• 1 leg hip thrust off benches: 4 x 10 ea.; tri-setted with
• Dog Bonez chins: 4 x 8
• Barbell press: 4 x 8 @ 85 lbs.
• High step-ups (24 "): 3 x 8 ea. @ 65 lbs., supersetted with
• Landmine 1/2 moons: 3 x 12 @ 25
• KB 1 arm suitcase carry: 2 x 45 meters @ 28 kg.
• Facepulls: 3 x 12 @ 60 lbs.

Comments: Good session; hip felt surprisingly good. Time will tell whether this is just a bump in the road or something more serious. 

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links

Swimming for Pitchers? | Eric Cressey | High Performance Training, Personal Training

Swimming for Pitchers? | Eric Cressey | High Performance Training, Personal Training Sound advice here from Cressey.

Wanted for NHL, all hockey: True athletes

Wanted for NHL, all hockey: True athletes Yet another perspective against the trend to early and year round sports specialization. This message has to be repeated loudly and often to parents and coaches.

Try the Manatholon Rooney Style

  In Martin Rooney's latest article/rant on T-nation he bemoaned the demise of real tests of "manhood" in the Olympics and proposed what he called the Manathlon.
  This event is comprised of 5 tests of strength:

• Bench press: max reps at bodyweight
• Chins: max reps
• Overhead Press: 50% of bodyweight
• Dips: an additional 25% of bodyweight
• Barbell Curls: 50% of bodyweight

   You can only go to 20 reps (no extra credit beyond that!) and there is a 20 minute limit in which to do them all.

   I tried the event today and got 73 reps which meant I made the He-Man category on Rooney's arbitrary rating scale! :) 

   What was interesting was I did well on chins, dips and curls and not as well on the bench and press which used to be two of my favorite and best lifts/exercises. But time and injury have taken their toll on my shoulders so I wasn't expecting great things on those two exercises. In fact, the mere ability to do any overhead pressing is an accomplishment for me these days!

   So I think Rooney's Manathlon is a fair test of overall upper body strength....I think it would have been a better barometer of overall strength with the addition of a deadlift and/or squatting pattern as well but that is just me. 

   It can also serve as a good bench mark/baseline series of tests to see how your training is progressing and whether some tweaks are in order or not. It would have been nice to have had some age adjusted formula as well but that is just me, I suppose. 

Train hard and train smart!

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20 Ways to Prepare Young Athletes for Success in Sports and in Life | Eric Cressey | High Performance Training, Personal Training

20 Ways to Prepare Young Athletes for Success in Sports and in Life | Eric Cressey | High Performance Training, Personal Training Good stuff from Eric Cressey and esp. relevant to parents.

Better Enjoy the Process/Journey

  When you are training as an athlete, or otherwise for that matter, you had better enjoy the process especially if you want to compete and train for a long time.
   I have been a competitive athlete now for 5 decades and there is no way you can sustain that for any period of time without some enthusiasm for the training process itself.
  Because regardless of the sport, the training takes up much more time and demands more of a commitment than the actual games or competitions themselves.
  Think of rowers, for example, who train for hours on end for races that take less than 8 minutes. Or 100 meter sprinters whose races at the elite levels take less than 12 seconds! And to get to the elite level in either of those sports takes years of good, solid training.
  Success in sport is born out of the countless hours spent practicing your sport's skills as well as the developing of better athleticism in the weight room and other modes of training.
  I was reminded of all of this recently when life got in the way of two athletic events I had been preparing for over the last number of months.
  First, was the US National Masters Squash tournament where I was "aging up" which in this case isn't entirely a bad thing.
  2nd, was a helicopter ski trip my wife and I had planned to Utah. Heli-skiing is one of my bucket list activities and I was really looking forward to this at the end of March.
  But life in the form of my Mom's declining health has dictated that neither of those things is in the cards for this year.
    But I am one of those folks who truly enjoys the training process which probably explains a lot of things but that is an entirely different topic! :)
   So the last months, even the last year, of training have not been for naught. I implemented some things in my training and in my nutrition that I learned from and going forward I will continue to utilize them in my training program. In addition, training, getting fitter, stronger and more resilient is never a bad thing in my book.
   So bottom line: enjoy the journey as you can never tell when life will throw you a curve ball and you have to adjust.

Quick and Easy Ways to Feel and Move Better: Installment 33 | Eric Cressey | High Performance Training, Personal Training

Quick and Easy Ways to Feel and Move Better: Installment 33 | Eric Cressey | High Performance Training, Personal Training Good tips on various modes of training.

Today's Training: POWER!

  A change in my training goals as it appears both the US Masters Squash champs and my western ski trip aren't happening this year due to family "issues." Time to get ready for baseball season I suppose! :)

Warmup: Tabletop hamstring and hip rotators, ankle mobs, neck mobs, quad rocks, lower body rolling, 1/2 kneeling adductor/hip flexor, open hip t-spine rotation, cross crawl marches

Workout: 

• Kettlebell swings 3 x 6 @ 32 kg. (PAP for....
• Box Jumps 3 x 6 @ 30"
• Med ball circuit: wall dribbles 2 x 15 sec. @ 4 lbs.; med ball chest pass 2 x 12 @ 15 lbs; Med ball alt. hip toss 2 x 7 @ 15 lbs.; Med ball soccer toss-2 x 7 @ 15 lbs.
• Sled Pulls-8 x 20 meters @ 315 lbs. w/30 sec. rest between sets

Comments: Haven't done heavy sled pulls in a while so that was good. Goal by baseball season is to  be pulling 350+ on the sled pulls.

Train hard and train smart!

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APTA Responds to Dr. Oz Show Regarding Segment on 'Cutting-Edge Solutions for Back Pain'

APTA Responds to Dr. Oz Show Regarding Segment on 'Cutting-Edge Solutions for Back Pain' Not so cutting edge IMO.

Do Sports Drinks Work? The Discussion Continues | Runner's World & Running Times

Do Sports Drinks Work? The Discussion Continues | Runner's World & Running Times Some common sense when it comes to Sports drinks.

Today's Training: Total Body Strength

 Sorry I haven't been posting as regularly but I am extremely busy in other parts of my life (like coaching and training which is a good thing) so these updates will likely be periodic glimpses into what I'm currently doing, thinking and implementing with clients.

Warmup: Quad rocks, Figure 4 stretch, Cat/camels, tabletop hamstring and hip rotators, Indian clubs, ankle mobs, neck mobs

Workout: 

• Barbell RDLs: 4 x 6 @ 135, 185, 205, 245
• Kneeling barbell press: 4 x 5 @ 65, 85,85, 85 supersetted with
• Smith machine inverted rows 4 x 15
• 45 degree back raises 3 x 12 @ 50 lbs. tri-setted with
• High step-ups 3 x 10 ea. &
• Standing ab wheel rollouts 3 x 8

Comments: Good session; sessions have, by necessity been short and sweet the last few weeks as my schedule is so jammed right now. Concentrating on more bodyweight work along with basic barbell moves.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Today's Training: Power/Tempo Runs

  Today's training revolved around some power work with box jumps and med balls as well as some tempo runs for conditioning.

Warmup: Quad rocks, Figure 4 stretch, tabletop hamstring, ankle mobs, Indian clubs, 1/2 kneeling adductor, open hip t-spine rotation, 1/2 kneeling hip flexor

Workout:

• Kettlebell swing 3 x 6 @ 32 kg. supersetted with
• Box jumps 3 x 6 @ 30"
• Med ball circuit: Wall dribbles 2 x 15 sec. @ 4 lbs., Chest pass 2 x 12 @ 15 lb., Alt. hip toss 2 x 10 @ 15 lbs., Soccer throw 2 x 7 @ 15 lbs.
• Tempo sprints 8 x 60 yds. w/1 min. for recovery

Comments: Good session; experimenting with the "tempo" runs as a dual purpose mode of training for both recovery and "aerobic" work. Trying to implement some of Joel Jamieson's philosophy into my own training.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of of links. 

Today's Training: Sprints

  Today I got out early to get some sprint work in outside on the turf at a local college. I love running on  that surface as it is even and fast but somewhat forgiving.

Warmup: Quad rocks, Figure 4 stretch, Cat/camels, ankle mobs, neck mobs, leg swings, hurdle duck unders, toe/heel walks, March series

Workout:

• Sprint pyramid: 10-20-30-40-50-50-40-30-20-10. Walk back for recovery after each sprint. 
• Squash practice games: 9 games with training partner. 70 minutes.

Comments: Good training day as the National Masters tournament is now 6 weeks away. Training is going well so have to keep it up while staying healthy. 

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Today's Training: Total Body Strength

 Again, continuing with the trend from last week I am basically doing 1 basic, "core" lift per strength training session and supplementing with bodyweight work and kettlebells. My time is so pinched right now I have to fit in training sessions wherever I can and bodyweight training is easy to do virtually anywhere.

Warmup: Figure 4 stretch, pidgeon stretch, Quad rocks, cat and camels, 1/2 kneeling hip flexor, 1/2 kneeling adductor, open hip t-spine rotation, Indian clubs

Workout: 

• Barbell RDLs: 4 x 6 @ 135, 175, 195, 215 supersetted with
• Rip Trainer Iso-Holds: 3 x 25 sec. each
• KB swings 4 x 12 @ 32 kg supersetted with
• Rip Trainer "punches": 3 x 10 each
• Rope chins: 4 x 12 supersetted with
• Band resisted decline pushups: 3 x 10 @ 1"

Comments: Good training session. Losing 7 lbs. in last 2 weeks has certainly made bodyweight exercises easier! Check my other blog for updates on my Whole30 journey.

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of our links. 

Yesterday's Training: Strength Training

  Yesterday's training was strength training at FT and combined weight training with bodyweight training.

Warmup: Quad Rocks, Figure 4 stretch, ankle mobs, neck mobs, Cat/camels, open hip adductor, open hip t-spine rotation

Workout:

• Barbell Front squat: 1 x 5 @ 95, 115, 135, 155
• Kroc Rows w/KB: 4 x 6 @ 40 kg.
• KB swings: 6 x 10 @ 40 kg. (on the minute)
• Decline parallel bar pushups: 4 x 15
• KB kettlebell Farmer's walk: 3 x 35 meters w/ 32 kg. 

Comments: Good workout; going to go with this combo formula for a while with weight training and bodyweight training. 

Train hard and train smart!

http://fitnesstogether.com/media for our website and all of it's link. 

Today's Training: Bodyweight Strength Training

  As mentioned in Monday's post I am going to do basically bodyweight based strength training for at least the next couple of weeks as my schedule is crazy right now and it will  be like forced active recovery of sorts.

Warmup: Quad rocks, Figure 4 stretch, ankle mobs, neck mobs, Cat/camels, 1/2 kneeling adductor, Indian clubs, open hip t-spine rotation

Workout:

• Barbell RDL: 1 x 5 @ 135, 185, 205, 215
• Bodyweight squats 2 x 40, 25
• Decline pushups 2 x 30, 20
• Close grip chins  2 x 15
• Hanging leg raises 2 x 10
• Standing ab wheel rollout  2 x 7

   The 2nd thru 6th exercise were done in a circuit fashion with 90 sec. rest between circuits.

Comments: I'm going to concentrate on bodyweight training the next couple of weeks or month to build up my competency. I have certain standards in mind that I would like to maintain in this aspect of my training.

    I will be doing some barbell and kettlebell work as well but not as much as I usually do.

Train hard and train smart!

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Today's Training: Total Body Strength

  Though I was going to go into another Wendler 5-3-1 albeit with different "core" exercises my schedule and time constraints didn't allow that to happen today so I had to improvise somewhat.
  Instead I did the following  TRX/Kettlebell metabolic strength circuit.

Warmup: Quad rocks, Indian clubs, Cat/camels, 1/2 kneeling adductor, 1/2 kneeling hip flexor, Figure 4 stretch, Crosscrawl

Workout:

• TRX suspended lunge x 12 reps
• TRX inverted row(feet on box): x 12 reps
• Double Kettlebell 1 leg RDL x 6 reps w/16 kg. kettlebells
• Incline DB press on Core Bench x 12 reps @ 50 lbs.
• TRX fallouts x 10 reps
• 1 min. rest between circuits. Repeat 3 times.

Comments: Training included the basic moves: a push, a pull, a quad dominant exercise(single leg exercise) , a hip dominant exercise (which also was single leg) and a trunk/core exercise. That is covering your bases/basics when it comes to training.

Train hard and train smart!
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