What’s Up, Albert & The 300yd Shuttle?

By James Walker, CCS, STM, BioSig, Master Trainer

In this day and age of technology (cell phones, ipods, laptops, aps, internet, google, etc) that makes gathering information very accessible it’s amazing that so much incorrect and ignorant information permeates the airwaves, internet, and newsprint spheres. And this comes from journalist or in this case sports journalists who we used to rely on for accurate information! Especially since correct and reliable information is only a phone call or keystroke away.

There are countless university exercise science professors and sports-performance-strength coaches, all eagerly ready to be interviewed by some famous sports journalist concerning Albert Haynesworth’s struggle in the 300-yard shuttle. Why can’t he pass it or how should he have prepared in order to pass the easy or hard, depending on the commentator, 300 yd-shuttle test. “He needs more cardio”, “why didn’t his trainer prepare him”, “why didn’t he lose weight”, oh yeah he did lose weight, about 35 lb, “so why didn’t he pass”, or “just because he lost weight doesn’t mean he’s in football shape”, right?

I know all of my former professors, strength coaches, and exercise specialist who have mentored me the past 30 years cringe every time they hear, read, or see the responses from all of the media experts.

The 300-yard shuttle run consists of sprinting 25-yards down and back six times touching the line with the foot in order to complete 300 yards total distance. The times may range from 56 seconds for football receivers and defensive backs to 73 seconds for offensive and defensive linemen. After completion the participant rests 3-5 minutes (3 & ½ for the NFL Washington Redskins) then repeats the test a second time. The times can then be averaged or compared to determine the athlete’s fitness level.

The purpose of the 300-yard shuttle run is to test maximal anaerobic-sprint endurance and/or conditioning. In order to attain a reliable score the participant must sprint at maximum effort and not pace themselves. The general testing populations are sports that involve anaerobic-sprint endurance like-.basketball, hockey, rugby, and soccer.

Now I must confess that when I had to take Testing and Measurement and Statistics decades ago I thought I’d never use any of it but I’ve consistently relied on and utilized the information over and over, especially administering performance assessments and analyzing training data.

All test must be valid, reliable, and objective, all interrelated values and that the measurement must measure the component that it supposed to measure; measure the component consistently; and result in similar scores regardless of the administer.

Let’s look at a quick review of those terms valid, reliable, and objective.

Test validity refers to the degree to which the test measures a specific component that it is intended to measure. The test should contain tasks that reflect those specific components to be measured or it’s content validity.

Test reliability refers to the degree to which the test yields consistent and stable scores over repeated trials and time. Reliability depends upon how strict the test is conducted and how motivated the participant is to perform the test.

Test objectivity refers to the degree to which the test can be measured repeatedly and reliably by various testers with minimum subjectivity.

So in spite of how you may feel about Albert and his conditioning it’s amazing that this test is used to test football players, yet alone a 300 lb lineman. Considering that the average play last between 4-5 seconds, why would you test something that last 50-70 seconds? Does this sound valid, reliable, or objective?

First of all, 4-5 seconds of maximal effort utilize absolute strength, power, and speed, all anaerobic bio-components that involve IIB fast-twitch muscle fibers and alactic-glycolytic energy systems.

Secondly, 56-73 seconds of maximal effort (actually slightly sub-maximal) utilize strength and speed endurance that involves IIA fast-twitch muscle fibers and lactic-glycolytic energy systems. The two are very different in their respective functions and actions.

Thirdly, there is another sub-maximal speed endurance IIA fiber that utilizes a glycolytic-oxidative energy system.

Fourthly, none of these are aerobic which starts to kick in after several minutes of continuous sub-maximal effort that involve slow–twitch IA muscle fibers and primarily an oxidative energy system.

In the exercise science community it really doesn’t make since. So when these experts see test such as the 300-yard shuttle or parts of the NFL combine test they cringe, shake their heads, and wonder if any of them ever picks up an exercise science journal or text.

In summary the test is not a very good indicator of anaerobic alactic power required for football. It does not make sense to any knowledgeable exercise scientist. A better test for football conditioning would involve maximal efforts of 4-5 second that are repeated numerous times with 15-30 seconds of recovery to simulate the huddle. Watch the game, doesn’t that make more since?           

‘Train Safe, Smart, & Results Driven’

Maximizing Metabolic Function With Strength & Structure

By James Walker CCS, STM, BioSig, MT

After years of personal experience, observational relevance, and just plain frustration with the overall level of Fitness & Health Nationally, I wanted to write an article about maximizing workout time. Since time seems to be a determining factor or excuse for not working out, I’d like to offer some ways to maximize it. Part of my rationale is if you can only do 10 minutes of intense exercise, 6 times a week, at the end of the year its 3,120 minutes, which is a lot more than zero! Most importantly it will help to improve your life, fitness, and health! It’s all accumulative!

For example, a most recent fitness study claims that sixty seconds of high intensity exercise is more valuable than 20-30 minutes of low intensity exercise. For decades’ trainers in the know have been advocating interval training over long sustained endurance work. I learned this in the early 80’s, training to improve my mile run time, which I ran in 6 plus minutes with minimal endurance work, to 4 & a half minutes with sprint and strength work.

One of the things that I learned was that quality training was more important that quantity training. So sprinting on the track, up hills, in the pool, on the bike, etc, improved my speed and fitness more than doing any long distance aerobic workouts. It required way less time, instead of 90-120 minutes, it took me to 15-30. So I started doing 2 shorter workouts a day, one in the early am and another midday or later, whenever I could get it in. This naturally elevated my metabolism and kept it going throughout the day!

Getting married, having a family, and business mentally got me away from that but recently I’ve decided to return to it but make it easily doable, which I’m sharing with you.

Upon rising exercise will jump start your metabolism for the day the only drawback is usually your mind and body aren’t fully awake so choosing an exercise that will help wake you up, like a cup of coffee, but without being overwhelmed is important. Structural strengthening exercises like Y raises, trap 3 raises, Petersen step ups, lying hip bridges, side arm rotations, planks, etc will serve this purpose. Just doing 3 sets of 60 seconds each will wake you up, jump start your day, and not require much time 4-6 minutes total, with 30-60 seconds rest or less between sets.

AM Workout Example:

Day 1, Lying single bent leg hip bridge with foot on the floor or elevated, 60s x 3 sets, with a 151 tempo.

Day 2, Front plank with forearms arms on top of a physioball, 60s x 3 sets, with a 60s tempo.

Day 3, Lying Y arm raise with dumbbells, 3-5lbs, 60s x 3 sets, with a 151 tempo.

Day 4, Petersen step ups, using a normal step, 60s x 3 sets each leg, with a 111 tempo.

Day 5, Lying Leg raise & hip lift, with knees slightly bent, 60s x 3 sets, with a 111 tempo.

Day 6, Lying on side, arm rotation with a dumbbell, 1-10lbs, 60s x 3 sets, with a 311 tempo.

Do as many as possible (amap) with good form, pause if necessary, then continue until 60s is up. Eventually you’ll be able to complete the 60s without pausing with good form.

Midday or afternoon workout would be at a higher intensity level, since your mind and body should be optimally active. Thus using large muscle groups or compound or multiple joint exercises should be the plan. This could include alternating a upper and a lower body exercise, like a push up or bench press with a squat, performed together in a superset fashion. Possibly doing each set for 30-60 seconds depending on your goal, completing 6-8 sets of each upper and lower body exercise. If Four exercises is used do 3-4 sets of each. This should take 15-30 minutes total, including a quick 3-4 set warm up for each. The resistance should be heavy but allowing good form, controlled tempo, and theability to complete the set.

Warm up sample: i.e., bench press, if your actual exercise weight is 200lb, then warm up set one is 100lb x 3-4 reps, set two is 125lb x 2-3 reps, set three is 150lb x 1-2, and set four is 175lb x 1-2 reps, or using approximately 50%, 62%, 75%, and 87% of your workout weight to warm up with.

PM Workout Example:

Day 1, A1-Barbell or dumbbell split squats, 30-60s each leg x 6 sets, with a 301 tempo; A2- Lying pull ups, 30-60s x 6 sets, with a 311 tempo.

Day 2, A1-Barbell or dumbbell Romanian deadlifts (RDL), 30-60s x 6 sets, with a 301 tempo; A2- Barbell or dumbbell bench press, 30-60s x 6 sets, with a 301 tempo.

Day 3, A1-Double or single leg Physioball leg curls, 30-60s each x 6 sets, with a 311 tempo; A2-Barbell or dumbbell upright row, 30-60s x 6 sets, with a 311 tempo.

Day 4, A1-Barbell or dumbbell squat, 30-60s x 6 sets, with a 301 tempo; A2-Chin ups, 30-60s x 6 sets, with a 201 tempo.

Day 5, A1-Barbell or dumbbell or weight plate, 45 degree back extensions, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell seated press, 30-60s x 6 sets, with a 301 tempo.

Day 6, A1-Seated or prone machine leg curls, 30-60s x 6 sets, with a 311 tempo; A2-Barbell or dumbbell pullover, 30-60s x 6 sets, with a 311 tempo.

The most important aspects are just doing it (aka Nike, ‘Just Do It’), consistency (doing it on a regular basis), correct form (good posture & tempo), intensity (70-90% of a 1 rep max lift), and short duration (15-30 minutes). The exercises can be performed numerous ways, upper body together, lower body together, upper & lower body together, or combining 2-4 exercises together.

  At night, before dinner if possible, stretch for 60s x 3 sets. Choose your worst or most difficult stretch a do it for 60s sets, preferably in a PNF manner, i.e., contract the muscle for 5-10 seconds, followed by a 2-3 second release and relax. Each night you can choose a different stretch or repeat the same tight one. This will offer you a complete training regime taking 25-35 minutes a day, keeping you active at least three times a day.

I hope this is helpful,

'Train Safe, Smart, & Results Driven’