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’

Training Principles, Part Eight - Nutrition & Supplementation 101

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition and supplementation is probably one of the most underutilized and misunderstood proponents of training. Proper implementation could dramatically impact regeneration, recovery, healing, muscle hypertrophy, super compensation, strength, power, mood, energy, and overall progress, Part eight reviews the elementary components of nutrition and supplementation.

 1. Nutrients - are components of food that nourish the body by providing energy, rebuilding cells, and regulating metabolic functions. They include: carbohydrates, fats, proteins, vitamins, minerals, and water.

 2. Supplements - are nutrients that is prepared as a pill, powder, or liquid used in conjunction with the food to supply adequate or additional nutrient levels.

 a)    Water - is the most abundant substance in the body (60% of body weight). Intake should be about ½ of your bodyweight in ounces per day and up to 66% in the summer or when it is warm or if you are doing endurance workouts.

·     Water is essential to transport nutrients, vitamins, minerals, and carbohydrates throughout the body.

·      Water is necessary for electrical impulses for optimal muscle contraction.

·      Muscle consists of 50-70 % water so sweating causes cooling and dehydration.

·      1-2 % of bodyweight loss in water may cause 7-10 % decrease in endurance performance and a 5-6% decrease in strength performance.

b)    Proteins - consist of all flesh foods, including: beef, chicken, eggs, fish, lamb, legumes and rice, pork, shell fish, tofu, turkey, protein bars, and powder supplements. Intake should be 30-50% of total food intake, 1 gram of protein = 4 calories. For muscle weight gain intake 1 grams per lb of bodyweight. If there is no increase in muscular weight after 2-6 weeks slightly increase your intake by 10% increments for the next four weeks or until you find your correct amount, up to 2 grams per lb of bodyweight. When not training or just trying to maintain current muscle mass try consuming (.8) gram of protein per lb of bodyweight.

 ·   Protein is essential to build muscle tissue, maintain muscle, repair the body, increase metabolic rate, and manufacture antibodies and hormones.

·     Eat complete proteins (lean/low fat: beef, chicken, eggs or egg whites, fish, lamb, pork, and turkey or a good quality supplement).

·   Evenly space meals at regular intervals (2-3 hrs) four to six meals per day to increase absorption, optimize utilization, and aid metabolic rate increase.

·      Excess protein will be converted to fat if you over eat.

·      Also protein will be converted into glucose (sugar) if you don” t consume enough vegetables or foliates or carbohydrates.

·      Usually your fist size or the palm of your hand to total hand size is a good reference or 4-12 oz cooked, depending on your size and metabolism. An exception to this amount can be made for the post workout meal and for individual metabolic rate.

·    No deli or processed meats due to the low quality of protein and high fat content unless organic.

c)    Carbohydrates - consist of all plant foods including: beans, bread, fruit, grains (fiber), honey, jam or jelly, juice, lentils, pasta, potatoes, rice, soda, sugar, energy supplements, and vegetables. Intake may be between 25-40% of total food intake, depending on body composition and hormonal profile. 1 gram of carbohydrate = 4 calories. For weight gain and post workout recovery intake may be as much as 100-200 grams if your body fat is below the10% (male) and 14% (female) range. If your body fat is above this your post workout shake/meal should be limited to 20-40 grams maximum. Once the ideal body fat is attained daily intake should be increased and rotated to manage ideal composition and fat% e.g., every 2-5 days you can consume additional carbohydrates (up to 100 gm extra) to load if needed or desired. Please use beans, fruits, lentils, natural grains (with fiber), potatoes, and vegetables (especially dark green and leafy), which are the better choices.

·      Carbohydrates are important because they supply energy in the form of glucose (sugar) to the muscle cells.

·   Carbohydrates also spare protein by preventing the conversion of protein to glucose (gluconeogenesis) when not enough carbohydrates are consumed. So this prevents muscle loss in the long run.

·      There are two types of carbohydrates simple (sugar, sodas, fruit sugars-juices, candies, etc) and complex (brown rice, potatoes, yams, beans, lentils, grains, multigrain bread, some vegetables, etc). Most of your carbohydrates should come from vegetables (particularly the green and leafy green ones), some from complex fiber group, and some from fruits.

·      Eat your carbohydrates with protein-this will give you better-sustained energy.

·      Excess carbohydrates will be converted into fat if you over eat or consume those with high glycemic values.

·      Evenly, pace your meals for optimal absorption, energy, and utilization.

·      Keep processed flours and sugars, breads, and pastas, down to a minimum of 1-2 per week or not at all depending on your hormonal profile.

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Seven - Basic Sprint Mechanics

By James Walker CCS, STM, BioSig, Master Trainer

 If you’re not blessed to have a biomechanics coach or fortunate enough to work with a competent sprint coach, no one explains or teaches you correct sprint mechanics. Even having a speed & conditioning coach you may not receive the technical or biomechanical information necessary to improve sprinting. Instead you may get an over indulgence of volume running or gimmick training. I’m not suggesting that some devices can’t enhance your speed but they should be a supplement to proper mechanics, structural integrity, muscle fiber recruitment, and overall strength. Here are the basics of sprinting.

1. Sprint Running Mechanics – to run at a fast pace that requires a high or intense neuromuscular effort. The basics of sprinting can be summed up into three phases - start phase, drive phase, and acceleration phase.

a) Start Phase - may be from a two, three, or four point stance, requiring strength and power to over come inertia. Below is a checklist of proper mechanics:

·      Head position-should be down with chin near the collar and neck relaxed.

·      Torso position-(two & three point stances) should be achieved with the hips being higher than the head or hips raised with the shoulders slightly forward of the hands.

·      Arm & hand position-finger tips or hands should be on the line (in a four point stance) or the opposite side hand to the front foot (in a three point stance) with the other arm extended back slightly higher than the hips.

·      Leg & feet position-should be determined by the feet position close (bunched), medium, or elongated. The front foot should be approximately one foots length from the start line with a 90 degree knee angle, while the back foot should be positioned to allow a 120 degree knee angle (this is also the stronger and/or more coordinated leg. Both heels are raised with the front bearing the most weight.

b) Drive Phase - coming out of the start to over come inertia from the stationary position or stance to achieve a 45-degree body lean angle.

·      Head position-should be looking down at the ground but relaxed (the head position dictates the body or torso position).

·      Torso position-should be 45 degree lean angle.

·      Arm & hand position-should be relaxed with a 90 degree angle at the elbow and strong powerful alternating elbow drive to the rear on the backswing.

·      Leg & feet position-feet should be dorsiflexed (toes and ankles pulled up toward the shins) with the ball of the foot (forefoot) striking the ground behind the hips. The legs should drive down toward the ground in a powerful motion (like auto pistons or punching the heavy bag) after the heel is pulled up into the hamstring area (this actually precedes the leg drive). Tighter knee angle and knee lift equals greater striking force. The first few foot strike are critical, they must be powerful and explosive (importance of leg, hip, back, & core strength).

c) Acceleration Phase - post drive phase to reach the maximum running speedwith a 70 degree body lean angle.

·      Head position-should be neutral with the chin level to the ground but relaxed (the head position dictates the body or torso position).

·      Torso position-should be 70 degree lean angle.

·      Arm & hand position-should be relaxed with a 90 degree angle at the elbow and strong powerful alternating elbow drive to the rear on the backswing. The hand or fist should automatically return into the front-swing but only to shoulder level.

·      Leg & feet position-feet should be dorsiflexed (toes and ankles pulled up toward the shins) with the ball of the foot (forefoot) striking the ground under the hips. The legs should drive down toward the ground in a powerful drive motion (focus on striking the ground under the hips) after the heel is pulled up into the hamstring area, which facilitates knee lift or a tight knee angle (this actually precedes the leg drive). Tighter knee angle and knee lift equals greater striking force.

‘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 Three -Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

7. Muscle Balance – each muscle action or group has an opposite muscle action or group (agonist vs. antagonist).

·      e.g. triceps vs. biceps, must maintain a mutual balance in strength and flexibility to function properly.

·      In performance activity the antagonist muscles may act as a brake to slow down acceleration e.g. the elbow flexors act as a brake to the elbow extensors in a punch, so they need to be strong to perform this task.

·      Demonstrate-a throw or punch or sprint.

8. Muscle Fiber Type and Energy System – there are two basic muscle fiber types, slow twitch (IA) and fast twitch (IIAo, IIA & IIB). Each muscle fiber type has a corresponding energy system that supplies it and determines its action and performance parameters.

·      Slow twitch (IA) utilizes oxygen (aerobic) as its primary energy source, 3 minutes or longer duration and has an intensity threshold of 25% or less of the persons strength capacity and is used during postural and endurance activities.

·      Fast twitch oxidative glycolytic IIAo utilizes glycogen (anaerobic) and oxygen (aerobic) as its energy sources and is strength endurance oriented, 2 to 3 minutes in duration and has an intensity of 25% to 60% of a person’s maximal strength capacity.

·      Fast twitch glycolytic IIA utilizes glycogen (anaerobic) as its primary energy source and is strength oriented, 13 to 30 seconds in duration and has an intensity of 60% to 85% of a person’s maximal strength capacity.

·      Fast twitch phosphogenic IIB utilizes creatine phosphate (CP) and adenosine triphosphate (ATP) (anaerobic) as its primary energy sources and is explosive-power oriented, 1 to 12 seconds in duration and has an intensity threshold of 85% to 100% of a person’s maximal strength capacity.

·      Examples: 25-50 mile race vs.800-1500 meters vs. 200-400 meters vs. 50-100 meters sprint.

9. Muscle Receptors and Sensors – within the muscles there are various receptors and sensors (proprioceptors) that perform specific tasks e.g.,

·      vestibular receptors- measure balance and equilibrium;

·      muscle spindle- measures change in muscle fiber length and change in muscle fiber speed;

·      Golgi tendon organ- measures the range of motion (rom) or stretch in muscle tendons;

·      Ruffini receptors- measures the position of the muscle and joint in relation to space;

·      Pacinian corpuscle- measures the tension and pressure within the muscle fiber and tendon.

·      All of these sensors relay information from the muscles to the spinal cord and/or to the brain or central nervous system. In turn the appropriate muscle response occurs. 

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Two - Principles Of Exercise Science

By James Walker CCS, STM, BioSig, Master Trainer

There are quite a few scientific principles that apply to training. I will list some of my favorites that I use daily.

1. Central Nervous System Training (CNST) – is made up of the brain, spinal cord, nerve pathways, and sensors to the muscles and organs.

·      The impulse or signal to the muscles from the spinal cord is called neural drive, involving motor or efferent neurons, nerve fibers, motor units, motoneurons, and muscle fibers.

·      Things that interrupt and obstruct neural drive are poor posture, improper form, flexibility and strength imbalances, nerve injury, and scar tissue.

·      Demonstrate-ROM with proper vs. poor flexibility, seated rotation or elbow retraction

2. Critical Drop Off (CDO) – after the first set If the rep number drops by more than 2, e.g., from 6 to 3 reps or 20-30%, the particular exercise should be discontinued.

·      This drop off indicates neuromuscular exhaustion so stopping will prevent over training, reduce the possibility of injury, and allow the super compensation process to begin. So move on or continue with the next exercise.

3. Exercise Variation (EV) – by varying the exercises for each cycle over training and muscle imbalance can be significantly reduced.

·      For example during workout cycle one a flat chest press can be performed and for workout cycle two an incline press can be done.

·      Exercise variation may include changes in exercise selection, or changes in hand, foot, limb angle, or body position, and in apparatus type.

4. Faulty Muscle Recruitment (FMR) and Loading Patterns – faulty muscle recruitment occurs as a result of performing a task incorrectly and may be caused by:

·      Scar tissue present within the muscle which impedes its ability to function normally.

·      A muscle imbalance that effects the neural drive to the muscle.

·      Using too heavy a load so that the appropriate muscles can not perform the task.

·      Continuing to train while not addressing any of the previous issues or several other factors.

·      Remember how you practice will influence how you play and perform.

5. Faulty Loading Patterns (FLP) and Muscle Type Response – stability muscles also known as postural or tonic muscles tend to shorten and tighten under faulty or improper loading.

·      Their composition seems to be mostly slow twitch or IA type fibers.

·      While the dynamic, explosive, or phasic muscles tend to lengthen and weaken under faulty loading.

·      They seem to be made up of a predominance of fast twitch IIB and IIA fibers.

·      This is the general rule but some muscles may have dual roles and have a composition of several fiber types.

6. Muscle Action Response (MAR) – most muscles will be comprised of both fast and slow twitch fibers, however the percentages or ratios will vary based on genetics, and muscle group but training will affect it’s development.

·      E.g., fast vs. slow ratio may be 40:60 or 50:50 or 60:40 or 70:30, this will determine your athletic preference and possible physical training potential.

·      Muscles that flex joint angles like the arm and leg biceps tend to be comprised of mostly fast twitch fibers.

·      While muscles that extend the joint like the leg quadriceps and lower back erectors will have a greater endurance capacity.

·      Remember this is the general rule, individuals need to be tested to determine their specific muscle response.

‘Train Safe, Smart, & Results Driven’

Training Principles, Part One - Types Of Strength

By James Walker CCS, STM, Biosig, Master Trainer

There is more than one type of strength, therefore there is more than one way to strength train. Below I’ve listed some of the basic types. If you’re not familiar review and think about how each one can be applied. Of course some seems similar and could potentially overlap in application. This article is also the part of my 'Training Principles' article series, part one of nine.

1. Absolute Strength-is the maximal amount of force an individual can produce, regardless of their bodyweight and time involved, as in the shot put and contact between football linemen.
2. Endurance Strength or Muscular Endurance-is the amount of force an individual can produce over a longer period of time while resisting fatigue as in rowing, swimming, distance running, and cross-country skiing.
3. Maximal Strength-is the maximal amount of force an individual can produce in a single maximal contraction or effort, regardless of the time involved as in weightlifting, shot putting, hammer throwing, caber tossing, etc.
4. Optimal Strength-is the maximal amount of strength that an individual needs to perform their sport optimally and will vary from sport to sport, as in power lifting or weightlifting vs. table tennis or squash.
5. Relative Strength-is the maximum amount of force an individual can produce at a given bodyweight or weight class (per lb or kg), regardless of the time involved as in skiing, gymnastics, bobsledding, figure sating, cycling and wrestling, boxing, weight lifting or weight class sports. Thus it is the relationship between maximal strength and body mass and is beneficial when increasing an athlete’s strength while maintaining their bodyweight.
6. Speed Strength or Power-is the ability to produce the most force in the shortest amount of time or to overcome the resistance in the shortest amount of time as in sprinting, kicking, sprint cycling, sprint rowing, ice-skating, kayaking, etc There are three components of speed strength-explosive, reactive, and starting strength.

• Explosive Strength-is the ability to increase force after a movement has been initiated or the rate at which an individual can achieve maximal force as in the shot put, hammer throw, judo throw, or wrestle take down.
• Reactive Strength-is the ability to quickly change from an eccentric contraction to a concentric contraction as in the high jump, long jump, triple jump, volleyball, and basketball.
• Starting Strength-is the ability to produce maximal force at the start of a muscular contraction or to overcome resistance when initiating movement as in sprint start, bat swing, paddle swing. It is especially a key determinant of performance in sports where the resistance to overcome is relatively light as in table tennis.

 ‘Train Safe, Smart, & Results Driven’

Olympic Lifts In The Gym!

By James Walker CCS, STM, Biosig, Master Trainer

Olympic lifting! Olympic lifts and their variations such as the clean, clean and jerk, deadlift, jerk press, power pulls, snatch, etc are great exercises for athletics, fitness, and structural balance. When performed correctly they yield precise crossover results for jumping, power, speed, sports, and structural strength.

I see trainers and athletes performing them but with incorrect concept and technique that does something altogether different or that may lead to an injury.

YouTube and the web have great instructional videos now, that explain the concept and correct technique. Please search these: Tommy Kono-former Olympic weightlifter,   coach, and judge, has a six part series; Chad Ikei-former Olympic weightlifter and strength-performance coach, has a two part series; Cara Head-retired Olympic weightlifter, now coach, has several training videos; All Things Gym; Barbell Shrugged; Breaking Muscle; Catalyst Athletics; and Power Clean Bible; all have very clear instructional videos, along with written commentary.

‘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’