The Hotel Workout

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

I call this the Hotel workout but it can be done anywhere, in little time, no excuses…the hotel didn’t have a gym, the gym was too crowded, I didn’t know how to use the equipment, etc, etc…Remember at the end of the day, week, month, and year, something is better than nothing! So ‘Just Do It’!

     Perform this workout in a circuit fashion, going from the first exercise to the second and to the third, i.e., A1, A2, A3, doing three rounds for 10 reps or 3 x 10. This will helps create the volume and the physiological response, i.e., metabolic elevation, growth hormone production, muscle growth, and fat loss that’s desired.

     Time permitting you could do up to 5 circuits or rounds. This program is do-able, convenient, and accessible for you, anywhere or time, no excuses! This can be done on a Monday/Wednesday or Tuesday/Thursday or Monday/Wednesday/Friday or Tuesday/Thursday/Saturday schedule.

Below is a brief description of a Two or Three Day Workout Format:

Day 1 – 10 reps each for 3 sets/rounds.

A1. standing bodyweight squat;  – with feet hip width apart or slightly wider and hands on waist, lower body   down towards floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A2. incline pull up with towel or rope; - with a knot on the end (requires a secure door or rail or banister; or   wedge middle of a folded towel between door and door frame, shut, secure, or lock the door so it doesn’t open and will safely support your body weight; or wrap a towel around a rail or banister that’s strong and sturdy  enough to support your weight; hold the ends of the towel in each hand and position feet on floor close to the bottom of door or rail, lean body away from the door as far as possible, support your weight with the towel and your arms, pull body up to hands or towel on a 2 tempo and return on a 3-4 tempo. 10 reps.

A3. Lying hip lifts; – lay on the floor with your hands by sides and your feet up towards the ceiling, lift your hipsoff the floor 2-3 inches or as high as possible on a 1 tempo and return on a 2 tempo. 10-20 reps.

Day 2  – 10 reps each for 3 rounds.

A1. standing split squat;  – in a lunge stance with one foot forward and the other foot back, on forefoot with heel raised, lower torso down towards floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A2. push up against a wall or on the floor; – with hands against the wall, feet hip width apart approximately 3-5 feet from the wall, lean towards the wall, lower torso towards the wall on a 3-4 tempo and return on a 2 tempo;   or in a push up position with hands and feet or knees on floor, lower torso towards the floor on a 3-4 tempo and return on a 2 tempo. 10 reps.

A3. Crunch; - laying on the floor with both legs bent and hands by sides on floor, slide your hands down    towards your hips and raise your torso up off the floor 2-3 inches on a 1 tempo and return on a 1 tempo. 10-20 reps.

Day 3  – 10 reps for 3 rounds.

A1. standing good-mornings;  – with a hands by ears and elbow out to the sides and feet hip width apart, keep chest up and shoulders back, push hips back as far as possible and bend torso forward towards the floor (bow position) on a 3-4 tempo and return on a 2 tempo. 10-20 reps.

A.2. seated dip between chairs; – position your body in a seated or semi-squat position between two chairs of equal size with body supported by each hand on a chair seat or with your back and hips over the edge of the   bed with hands by sides on bed for support, the legs and feet are out in front on the floor, lower the hips & torso down towards the floor as far as possible on a 3-4 tempo and return on a 2 tempo. 10 reps.

A3. Side hip lifts; - lay on one side supported by elbow and forearm against the floor with your feet slightly straddled (one forward & one back), raise your hips up off the floor as high as possible on a 1 tempo and return on a 2 tempo. 10 reps each side.

Remember take your time and don’t sweat it. Even if this is easy or only takes 10 minutes at the end of the week, month, and year you will have done much more work and burned many more calories as opposed to doing zero!   Each round should take 2 -3 minutes, followed by a 1-2 minute rest period. The entire workout should take between 10-20 minutes depending on the length of your rest periods.

     ‘Train Safe, Smart, & Results Driven’

Training Principles, Part Six - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…and concluded.

20. Time Under Tension (TUT) – is the time required to complete a rep or a set (group of reps).

·      TUT is influenced by the tempo.

·      Muscle fiber type recruitment depends on time under tension.

·      e.g., tempo x reps = total time under tension per set, 302 tempo = 5 seconds total tempo x 6 reps = 30 seconds of time under tension per set.

21. Workout Duration– the anaerobic system (speed and strength) has 30–60 minutes of optimal energy before productivity decreases.

·      Keeping workouts within this time frame will increase gains in strength and performance.

·      Consequently, blood cortisol levels significantly increase after 45 minutes of working out and training becomes counter productive.

·      Simultaneously, the bodies’ natural muscle building hormone androgen begins to drop off at this time, which will further inhibit growth and gains.

·      So anaerobic workouts within 30-60 minutes will maximize increases in muscle, strength, and performance.

This concludes Part Six, next Part Seven Sprint Mechanics.

Training Principles, Part Five - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

16. Reps and Sets Relationship – reps and sets have an inverse relationship, fewer reps require more sets while more reps require fewer sets.

·      In part this based on the motor learning principle of “repeated effort”- when learning a new skill, task, or lesson the more times it is repeated the easier it is to remember or to perform.

·      Consequently this “repeated effort” or practice will increase the number of times that the particular muscle fiber type and its corresponding energy system gets used thereby making future efforts easier and the muscle more conditioned.

·      e.g., motor skill of riding a bike or learning a different language or exercise, the more the effort is repeated the greater the learning capacity.

17. Super Compensation – the amount of time required for the body to fully recover from the previous workout or workouts.

·      There should be full recovery prior to repeating the same muscle workout for the best gains.

·      This will result in strength increases of 1-2% or by 1-2 repetitions each week.

·      Optimal increases will not occur with out the proper rest, recovery, and regeneration.

                                                                                                                                                                                                                              18. Technique and Posture – proper form and posture are necessary for correct muscle recruitment and optimal strength gains.

·      If a movement cannot be performed with the correct technique, form, and posture it should be stopped.

·      An assessment should be made to determine the reason, so that the necessary corrections can be made.

·      Remember correct technique and posture will optimize neural drive to the correct muscles and will prevent faulty muscle recruitment patterns.

·      E.g., excessive forward lean vs. upright torso in the squat, or treadmill vs. running outside.

19. Tempo-is the pace, rhythm, and time required for each repetition.

·      Planned tempo use will ensure correct muscle fiber and energy system recruitment, and will reduce injury and faulty motor patterns.

·      Tempo is usually expressed in counts e.g., 302, 301, 30X or 402, 401, 40X, or 502, 501, 50X, that are normal but may be 31X, 512, 911 counts.

·      The first number represents the negative (eccentric) phase of the rep, usually expressed in a 2-9 range.

·      The second number usually represents the midway point, usually expressed in a 0-2 range.

·      The last number represents the positive (concentric) phase, usually expressed in a X-2 range.

·      e.g., a 302 tempo for an arm curl, starting position at the bottom with the weight in front of thigh, a 2 count is performed while the weight is curled up to the shoulders, a 0 pause at the top or midway position,  a 3 count is done while lowering the weight to the start.

‘Train Safe, Smart, & Results Driven’

In-Season Strength Training: Part Two

By James Walker CCS, STM, BioSig, Master Trainer

In Part One we defined in-season training and listed the first two objectives when designing a program including exercise selection and energy system needs of the athlete. In Part Two we are discussing the remaining components that determine an athletes program, including rep range, weight load-intensity, muscle fiber type, and  work volume consideration.

An intertwined objective to consider when determining the athlete’s program is choosing the correct rep range, weight load-intensity, and muscle fiber type that’s needed to improve their performance. A blocker or outside hitter in volleyball will need to develop and recruit their fast twitch fibers, so doing between 1-6 reps, with 95-80% of their one rep max (1RM), for their phasic muscles will accomplish this. Similarly, a running back in football will benefit from the same intensity and rep ranges. Now these values can vary depending on the age, maturity, health, and genetic make up of the athlete but explosive power is the important component.

On the other hand the cross-country runner may require 15-20 reps or more, at 60-70% of their 1RM to improve their muscle endurance but may benefit from the 1-10 rep range at 75-95% 1RM to help with 100-400 meter surges or sprint finishes. Several of the top Olympic middle distance runners employ this method in their training.

Either of these athletes may require a different rep range and intensity level to address their individual structural needs. In general if their tonic or postural muscles need work a rep range of 8-15, at an intensity of 80-70% of 1RM, may be required. The specific needs of the individual will always be the most beneficial to them.

The last proponent to consider is the appropriate volume of work needed to maintain and/or improve ability without over-training. The primary focus during the season should be the development of the necessary skills, ability, and strategy needed to perform the sport or position at the highest level. The secondary focus should be on maintaining and/or improving power, strength, and conditioning that was developed during the off-season. Usually most in-season practice is devoted to game preparation, sports skills, drills, strategy, tactics, plays, and related task. Therefore most of the repetition and conditioning will come from those activities, so strength related training only needs to occupy about 10-15% of the athletes total weekly time. That can be accomplished in one or two sessions, with consideration given to adequate recovery time before the day of the competition. Ideally the strength training should enhance practices, skills, abilities, and performance, while reducing the injury potential.

Likewise, practices shouldn’t injure the athlete or hinder their strength training but allow for mutual improvement, or a complete synergistic relationship. A big mistake often made is to abandon strength training during the season. This will usually start to gradually impact performance or increase injury potential after about 14 days. The athlete may start the season strong, fast, powerful, explosive, and energetic but within a few weeks will start to exhibit weakness, slowness, sluggishness, or tiredness.

Coincidently, the residual effects from strength training may last up to 10 days; so training a muscle group at least once a week or every 7 days will allow maximal recovery and strength gains. Often world-class sprinters require up to 7-10 days to fully recover, after running a personal record.

So a cheerleader who practices about 10 hours a week, excluding a 3-hour Friday evening game, at 10% of her weekly practice time the strength training would require about 1 hour to complete. Depending on equipment, facility, scheduling, etc, the 1-hour time could be divided into two 30-minute segments as to minimize time away from skills practice. This could be accomplished with a 30-minute strength training session on Saturday (the day after the game), followed by another 30-minute session on Monday or Tuesday, which would also give plenty of recovery time prior to the game. Each session would be comprised of 4 strength-power exercises for 4-8 reps, times 2 sets; and 2-4 structural exercises for 8-15+ reps, for 1-2 sets. The exercise selection could be different for each session to target various or specific muscle groups as well.

As you can see the exercise selection, energy system, rep range, weight load-intensity, muscle fiber type, and volume all comply with her in-season strength training needs. The exercise selection should depend on her individual needs and ability level. Likewise, considering the amount of impact and repetitive stress related injuries that cheerleaders accrue i.e., sprains, strains, twists, pulls, fractures, and soft-tissue adhesions, this would help to address those concerns. Not to mention the additional strength to help with the skills execution.

In conclusion, the benefits of the in-season strength training far out-way the time, cost, injury potential, and other factors involved.  The correct, safe, and scientific approach should consider exercise selection, energy system, rep range, weight load-intensity, muscle fiber type, and volume to best address the athletes in-season needs.

In-Season Strength Training: Part One

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Welcome back from a seemingly very short summer. I decided to take the summer off from writing but am always thinking of articles or topics to write about. Since it’s the start of the fall season of sports I thought in-season training would be a interesting topic to explore.

First of all, in-season strength training is the training that’s performed during the season, not prior or after the season. I get asked from athletes all the time “What should I do during the season”? I think many athletes and coaches struggle with how to determine the correct amount of work that’s necessary to maintain what the athlete has spent the entire off-season developing. Hopefully, the athlete prepared during the off or slow season! For athletes the off-season is the opportunity to really recover, regenerate, grow, develop, and mature. We live in an era were almost all sports have evolved into year round participation, so it‘s become difficult to balance and to avoid over-training.

Over-training should be a real concern for athletes and coaches alike. Over-training can lead to illness, repressed immune system, injury, muscle strains, pulls, and tears, decreases in performance, speed and strength, depression, inability to focus and concentrate, formation of soft tissue adhesions, tight & shortened muscle tissue, structural imbalance, insomnia, suppressed testosterone and growth hormone production, irritability, and mood swings. These are just some of the more apparent symptoms and conditions.

The objectives to consider for in-season strength training should be, what are the demands of the activity, sport, or position? The considerations should include the exercise selection, energy system, muscle fiber type, rep range, weight load-intensity, and work volume.

The first consideration is the exercise selection, what exercise does the athlete need to improve their performance, including structural needs?  Upon observation or assessment does the athlete have any postural, structural, muscle imbalance, or movement flaws? If so they need to be addressed. Next, does the athlete need muscle specific strength, power, or endurance to optimize their performance? Again, indentify and address those needs.

For example a lineman in football with issues of jamming their opponent off the line may benefit from rotator cuff and scapular strengthening exercises. A sprinter who has difficulty starting out of the blocks may benefit from deep squats or platform dead lifts. While a midfielder in soccer with stride issues might require split or single leg squats or lunges to best help their ability. Obviously there are exercises that all individuals may benefit from that enhance their athletic ability i.e., jumping, quickness, stopping, change of direction, which can be determined during the athlete’s tryout or assessment phase.

Another example, cheerleaders who are subjected to high levels of impact force from tumbling and landing need strength through their legs, spine torso, and arms to absorb and displace the stress, in order to prevent and reduce injury to those areas. The stronger the muscles the better the stress and energy displacement.

The second consideration might be, what energy system is used by the athlete in their particular sport or position?  So whether it’s anaerobic energy needing fast twitch muscle fibers or aerobic energy requiring slow twitch muscle fibers, the energy system determines how the athlete should train to enhance their ability. For example a volleyball player needs to react quickly and jump for short bursts, interspersed with periods of waiting. So their energy system is more anaerobic and requires high energy phosphate compounds like adenosine tri-phosphate (ATP), creatine phosphate (CP), and carbohydrate-sugar compounds i.e., glycogen, or a combination thereof for fuel. Whereas a cross-country runner will need more endurance with occasional surges of speed, requiring primarily oxygen, fats, and glycogen for fuel.

In Part Two we will examine the necessary rep range, weight load-intensity, muscle fiber type, and work volume requirements of the athlete.