Monthly Archives: September 2012

I HAD to reblog – too good of a read. This is going to be a great series of posts by my girl Erika over at sweat&dirt – check out her blog for great tips on getting the most out of your training!

HURST Strength

People do a lot of crazy things in gyms.  Sometimes I almost (ALMOST) miss working out in commercial facilities and seeing the wild things people think are good ideas.

This is the first post in a series of installments I plan on writing (and am really excited about) on simple ways to have better and smarter workouts…which in turn will make you all around fierce at life.

I chose these three first because, as basic as they are, I believe they’re the most important and form a solid base for success, no matter what your goals are.

1) Follow A Program – There’s a big difference between training and just working out.  When you’re training you are focused, have a plan, a set goal, serious determination and specifics to improve on each session.  Walking into the gym, with no plan, tossing around a pair of 8lb dumb bells doing…

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Are YOU fitter than a high schooler?

Pre-season conditioning started today for HS Lax and therefore I’m back on my blogging wagon. As you can tell from my lame terribly witty title, I’m putting a spin on ‘Are you smarter than  5th grader’ – and essentially creating another mildly entertaining way to feel inadequate. Just kidding 🙂

The following is day 1 of our conditioning program and all you need is a track, or soccer field, and a speed ladder (or random objects that you can line up and use as such). I didn’t hold back when I wrote up this one – but my team managed to get through it. Can you?

Best show ever.

Dynamics

*Pick your favorites, or use these (15-20 yards each):

Knee to chest, OH Rev lunge, Fwd lunge + hamstring, Frankensteins, Lateral shuffle (both directions), fast feet halfway / butt kicks half way, high knees halfway/ butt kicks halfway, run, backpedal, run 75% both ways, sprint both ways

Neural prep

Using the track lines “fast feet”- 15 sec “soccer ball” taps, 15 sec front to back, 15 sec lateral hops (x3)

Speed ladder: single foot in + run to cone (~10-20 meters) w/ jog back (x3), double foot x3, lateral both directions x4 (2 each way)

“Lane drills”: ~20-30 meters

A: Run – backpedal x4

B: Lateral shuffle to cone & sprint back x4 (2 each direction)

Rest, water, etc.

Main conditioning:

1 Mile run – timed.

Cool down & stretch.

The entire thing took about 40 minutes – it was a way to get stretching, neural prep, agility and conditioning all in one workout PLUS test mile times. I don’t really like the mile as a gauge of fitness, but I wanted times to have an idea of what pace to program when we run 400m and 800m repeats later on. I also know I’ll see improvements in it without necessarily running it all the time, so that result is something more tangible for the athletes vs adding reps to their 4o0m workouts. (What’s all this nonsense? Check out my post about track repeats here )

On Thursday we hit the weights – and I’m going from a weight room with 1 squat rack to a weight room with 6 & bumper plates. Best news ever.

Great post on bridging the gap from rehab to sports performance & incorporating PAP into training.

***Athletic Medicine HAS MOVED***

For years there has been a gap between performance enhancement and injury management. Strength coaches fail to address rehabilitation  and injury prevention during performance training whereas health care practitioners (ATs, PTs, OTs) fail to address performance training during injury management. There are some who continually seek to merge the two disciplines, by utilizing the unique training principles from each side. I am not saying ALL fail to bridge the gap, but it certainly is the majority.  Health care practitioners could be a bit more boundaryless and integrate performance enhancement concepts and protocols in to injury management programming. One method we can use is Postactivation Potentiation or (PAP).

Brief Overview of Postactivation Potentiation:

Postactivation Potentiation was described by Robbins in 2005. According to Robbins, PAP is the enhanced and immediate muscle force output of explosive movements after a heavy resistance exercise is performed (1). Over the past few years it has gained popularity in…

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Survey swag

Hi guys! I promise to do a proper blog post soon, but in the meantime, I need your help!

I’m taking a general survey of as many people as possible to get an idea of their personal fitness preferences and suggestions of what they’d like to see in their particular gym/daily routines. I have the survey on facebook (http://www.facebook.com/sten023 – add me as a friend and take it on there!) OR copy/paste and answer the questions via comment on my blog OR you can email me the answers at strengthswag@gmail.com – I know you all are super busy, but this would help me out a lot 🙂

Also, if you could repost this on your blogs & share with your friends and encourage them to do the same, that’d be amazing. Thanks!

Survey

  1. How old are you?
  2. Male or female?
  3. Are you a full time student?  If not, are you working full time?
  4. Do you currently exercise regularly? (> 2x a week)
    1. If yes, what do you do?
    2. If not, why not?
    3. For both: what motivated you to start, or what WOULD motivate you to start? (friends, certain classes being offered, a trainer, etc)
  5. Did you grow up playing sports?
    1. If yes, how many?
  6. Even if you don’t participate regularly, what is your favorite type of fitness activity? (running, playing basketball, swimming, etc)?
  7. Are you more likely to work out alone or with someone?
  8. Do you enjoy the gym atmosphere or would you prefer to be exercising outside?
  9. What are you more likely to spend money on (choose as many as you want):
    1. Nutrition assessment / consultation
    2. Supplements
    3. Personal training & program design
    4. Small group training (3-5 people per group)
    5. Classes (yoga, pilates, boot camps, conditioning)
    6. DVDs (p90x, etc)
    7. Crossfit
    8. Other (please specify)

10. If you already belong to a gym, what services do you use the most (pool, juice bar, cardio, etc)?

11. What would you want to see offered that you aren’t getting currently?