Pay Attention

  This post by kettle bell great Mike Mahler really hits the spot about 6 mistakes many of us make.

  I definitely keep records of my training, always measuring my progress or lack of. I strongly recommend you do too. That's such a motivator.

  I'm certainly not perfect. I most definitely don't get enough sleep. Unfortunately my schedule (workouts, work, the dog, the house,etc.) makes it that way. Hopefully someday I can fix that.

   So read and reread that post. Pay attention and learn from it.

High Rep Without Failure

 Merry Xmas, Happy Hanukkah, etc. I hope everyone had a good holiday because now it's time to get back in the program.

 The title seems contradictory but is possible. I know because I did that today.

  After I ran 1/4 mile hill sprints this morning ,I had time to kill. I also wanted some aerobic exercise as well as improving some of my main exercises, especially high rep push ups and pull ups. For the last couple of months I've been doing a program similar to Marine officer Greg Donahue , doing a set of pull ups and push ups, about 50%-75% of my max, once or even twice a day when I'm really pumped. Currently that means 7 pull ups and 20 pull ups ( my most recent max , done last Fri. Dec. 21 was 13 pull ups and 25 push ups in 1:00, plus another 7 in more 1:00. Remember , pressing motions require strong shoulders, something that's going to take me a while).

  Remember an earlier post on circuit training? You know, one exercise after another with no rest. Well that's what I did. First, military presses with two 15 lb dumb bells x 5 reps, followed by 3 pull ups, then 10 push ups, and finally 15 kettle bell swings. While the reps were definitely low, they were all done with good form ( though I must admit my push ups did start to struggle later in the work out). I also was able to mix sub maximal strength ( presses), strength endurance( push ups and pull ups ), and explosiveness ( swings ). Did I mention that I did 25 sets? That's right. Add it up. That's 125 military presses, 75 pull ups, 250 push ups, and 375 kettle bell swings in a single work out! It took 1:13:34, but it was worth it.

  High reps without failure, maintaining relatively good form. Obviously, a work out like this should only be done once or twice a week at most,if even that.This was a very high set work out. The next time I try this again one other variable I'm going to add is try to beat the time, even by :01. Other than that I'm glad I did this. So if you have the time , and the endurance, give it a try.

But I Want Huge Biceps

 How often do we hear that comment. Or " I need to develop my triceps " or calves, etc. You get the idea.

  What these people are looking to do is isolate a specific muscle. It may be for cosmetic reasons. It may be for athletic reasons. I understand. I used to believe that, but now I know better.

  In reality it's almost impossible to isolate a specific muscle. Muscles work together, whether in training and certainly impossible in competition. While it is true that certain muscles may play a major role in an activity ( main mover ) there are supporting muscles that help ( synergists ). An example , which I can attest to, is beach running. Especially in soft sand. Your calves will be screaming. This drives many people to do tons of  calf raises. But think about it. Your calves aren't running alone. Your hamstrings and glutes are moving, pushing those knees forward. Your quads are also involved. Your abs are supporting you, keeping that spine straight. Meanwhile your arms are pumping back and forth, kind of like upper cuts in boxing. This is also helping you to stay stable as well propelling you forward. Your biceps are the main movers in the arms. Don't forget how your shoulders are stabilizing your head and neck. You got the idea. No one muscle is going to move you through this alone. If you only did calf raises you'd end up creating some serious muscular imbalances. By the way an even worse way to train calves, or any body part for that matter, is doing that exercise seated. That really takes out all supporting muscles and causes even more muscular imbalances.

 These imbalances are one of the main reasons for injuries. People focus so much on one part that when their body needs to work as one unit ( which we've just seen ) it doesn't happen, often causing injury. It also causes poor performance, for the same reasons.

  The only time you ever want to do isolation would be for rehabbing an injury or possibly as a prehab for a muscular imbalance in your body. In my case I do some specific shoulder exercises due to previous shoulder injuries. And when I got back in to running I did do some calf raises with dumb bells, focusing on my whole calf/ankle complex. However this was very specific injury rehab/prehab given to me. And 95+% of my training is total body work.

  Also, you'd be wasting valuable time on these small areas like lower pecs,etc which you can use to further your skill/sport. Another plus for whole body exercises like push ups, kettle bell swings,etc. More bang for your buck.

  It is true you can emphasize a specific area in some exercises but even then other areas will be involved. Leg raises are used to emphasize lower abs, and they do but your upper abs will definitely be involved to a point. And don't forget those glutes tensing, the inner thighs holding your legs together, etc. You couldn't do it without the other muscles at least partly involved.

  So where did the idea for isolation come from? Here we go again, the usual suspects. First, modern body building. Those guys emphasize looks over function. I've explained before how it's all for show and not for go. Tell me one champion in any sport or real life athlete ( soldier, fireman, etc. ) who trained like them and succeeded. When I say train like them I mean the whole deal ; lots of isolation exercises like pec dec flyes, triceps extension ,etc. Don't forget 6 meals a day , 75% protein,tanning, more supplements than a vitamin store, shaving hair, as well as that little "extra something ".  And much of their muscle is made up of sarco plasm and capillaries, 2 small cells in muscle that give that puffy look. Maximal strength training on the other hand produces dense, myofibril tissue. That rock, hard look.

  And of course much of the fitness industry has embraced  these ideas. Especially most commercial gyms which make extra money with all the supplements they sell as well as the not too knowledgeable trainers who make their monthly commission with all that extra time they charge you for.

  So please, save your time and money, and focus on the big picture. Train like a champ, not a chump.

If You Train To Failure You're Training To Fail

 What that means is if you always train to failure eventually you're going to fail in your activities. Your central nervous system will be fried. Instead train for success.

 Maximal strength and even strength endurance need to be built carefully. Maximal strength means low rep activities like overhead and bench presses, squats, and dead lifts. There are also a few body weight examples like 1 arm push ups and 1 leg squats. No one has ever made progress just mindlessly trying to crank out more reps but instead failing, often hurting themselves in the process. All this does is lead to setbacks, frustration, and often just quitting.

 The key to success for strength is not more reps per se but rather generating maximal tension within the body, then practicing it regularly, while at the same time staying fresh. The body will eventually get in to a groove and produce results.

 The 2 most well known strength experts , at least with weights, are power lifters and Olympic lifters. Power lifters almost never go beyond 5 reps per set. Often they'll train a specific lift once a week using 5 reps x 5 sets with 75+% of their max weight. Note we're talking 1 lift  once a week, not all 3 lifts 5 or 6 days a week. The rest of the week they may use other low rep plans, such as 3 reps x 3 sets while using 90% of their max, or maybe even 1 rep x 16 -20 sets using 95% of their max. You'll notice in all cases they're using heavy weights while still not maxing out  nor are they doing lots of non stop reps but rather a few reps at a time while putting intense effort.They also leave a few in the tank, meaning they could have done a couple of more reps but they stopped while they were ahead. Intensity is more important than reps.

  Olympic lifts are more technical so they usually do 1 -2 reps at a time with numerous sets. They also lift heavy, 50% -80% of their max depending on their exercise. They do sometimes also do 5 x 5 but that's a lower weight and often a variation of an exercise. They also train 5-6 days a week. They train frequently but not to failure. They stay fresh, building their skill.

 Even strength endurance can be developed by careful training. Marine officer Greg Donahue wrote how he trained for 20 pull ups by carefully doing 60% -70% of his max reps once a day, 5 -6 days a week. In the article he wrote how Pavel Tsatsoulines father in law was able to do 20 pull ups by doing 5 pull ups through out the day. He also notes body builder Clarence Bass who did 10 pull ups 2 or 3 times a day and eventually also made it to 20 pull ups.While the 3 men trained slightly different they all trained  daily and they all avoided failure. Their central nervous system was trained to complete reps.

  With maximal body weight strength exercises , like the 1 arm push up or 1 leg squat, not training to failure is even more important. You're using your whole body. This requires full concentration and full maximal internal tension. Such tension can be held for only so long.

  I can say from experience that frequent but not all out training can pay off.  My best weight to strength dead lift, which I have a video of on this blog, was a 300 lb pull with a body weight of 136.6. About 21/4 x my weight. I got there using much of what pavel tsatsouline outlined in his book "Power To The People". Basically he says to do 2 sets of 5 reps ( he has since changed it 3 sets going 5, 3, 2 ). A total of 10 reps. Also , you use progressive weight increases in work out after work out. But you stop before you get to your maximal weight. Instead you go back to start a new cycle but now you start with 5 lbs more than you did last time. I did this. I also tweaked it in little ways. I sometimes did singles x 10 - 20 sets or doubles x 10 sets. But other than an infrequent test, I never maxed out or failed. I did however train 5 - 6 days a week.  I also took long rests ( 2:00 -5:00 ) between sets. This definitely worked.

 I also have finally achieved the 1 leg squat. I'll go into detail how I achieved it in a future post . The short of it was I trained daily, but never failed. I sometimes would train more than once a day but carefully. Doing it right is far more important than just mindlessly shooting for more reps.

  There is a place for max reps , particularly with strength endurance, but even here it should be limited. Some trainers like former SEAL Stew Smith have you do a day of max rep, set after set. But this is just once a week. The rest of the week is normal training . And it may take more than a day to recover, which isn't really good.  While you can train to failure once a week with strength endurance,  anything more will set you back. Instead a good idea is to do circuits but keep the reps at 25% -30% and certainly no more than 50% of your max reps. Example: if your max pull ups is 10 , your max push ups is 30,  and your max leg raises is 40, you could do 3 pull ups, then immediately 10 push ups, and finally 15 - 20 leg raises. Do that for 5 - 10 sets. 10 sets would mean 30 pull ups, 100 push ups, and 150 - 200 leg raises in a work out. You could in theory do that every day although I would recommend mixing up the exercises .  Maybe mountain climber pull ups,diamond push ups, and flutter kicks on the next day. You get the idea.

  There are a couple of reasons for the wrong, "always train to failure" attitude out there. Modern body building started it because the American public confused looks with fitness. And of course I'm going to beat up on a frequent target of mine, the commercial fitness industry. The vast majority of commercial gyms don't care what works, they just want members. And of course most of the trainers in these places don't know any better and they themselves follow this logic. See how many of them have anything to show for it. I believe Mark Twain said something like "Get your facts right , then you can twist them."

  Seriously, whatever you train for, train with progression, not regression. I think you'll like that much more.

Aim High

 That Air Force slogan should also apply to your training and especially any competition you enter.
 Going in with a defeatist , or  "it's no big deal" attitude will get you nowhere. On the other hand going in with a can do or "I will do this" attitude will take you places. Approach your training or competition with not ordinary goals but rather with high goals.

 Now this doesn't mean you should make totally unrealistic goals but they should be above normal. If you train for cosmetic reasons (i.e. for looks) instead of saying " I just want to look ok" why not "I want to be ripped and cut!"  Or say " I want a 30 inch waistline with ripped abs, popped up veins running through my body, v shape back, and below 10% body fat!"  That will motivate you to train harder and eat cleaner, to stay on the straight and narrow. Competitive athletes should definitely aim high. Instead of saying " I just want to finish this race"  say  " I want to win!". You'll really give it your all in competition, and this will really drive your training harder, where in turn you'll make big goals. For example because you're trying to win you'll decide that you're going to get your 1/4 mile sprints at the track down to 1:30 or less. Or maybe you'll work on building up to a squat with 1 1/2 times or more with your body weight. Or maybe you'll work up to 100 +  non stop kettle bell swings. There are numerous examples.

 Now achieving your goals can definitely take time. There are several factors involved. Are you a newbie? How out of shape are you? Do you have any physical limitations? Do you have quality guidance? If we say that you're in average health and have good guidance, and you stick with the program, you will definitely make it. The bigger the goal the longer it'll take but don't give up. Consistency in training is a must as well as maybe the most important factor in reaching your goals.

 While I've said you should aim high your goals should also be doable and reachable. It's a good idea to go for smaller goals first. And remember some goals may have factors beyond your control. Saying you want to swim better than Michael Phelps has lots of factors involved , and let's face it, for most of us is almost impossible. Plus even if you wanted to go head to head with Phelps you can't because he's retired! So that ends that. Seriously, what we all can do is certainly improve our swimming as well as bringing down our times. And instead  of  concentrating on beating Phelps's record compete in local swim meets and do your best there. Who knows, with enough wins maybe you'll get the call to go to Olympic trials?

 Or maybe 20 + pull ups is your goal. Right now you can only do 3. So there's no point in expecting 20 next week or even next month. Hell, it may take a year. Don't worry, just keep practicing and improving. Instead of 20 next month  try to get up to 10 in 2 - 3 months. If you did, good for you. You're halfway there. You know with consistency at some point you'll make it. If after 2 - 3 months you only got to 6 it's not the end of the world. You did progress, just not as fast as you'd have liked. It's going to take you longer. If you made no progress re-evaluate your training. Setbacks do happen but we have to overcome them. See where you're going wrong. Maybe your nutrition, maybe you're over training or under training, maybe wrong technique,etc. We can usually  find a cause and then fix it. That's important.

 Some of my goals have been reasonably quick. I remember when I got back into working out after a long layoff, I got into reasonably good shape within a few months. On the other hand,some very difficult goals have taken a very long time. For example the first time I was a lifeguard in 2001 I wanted to swim underwater for 50 meters. Definitely a tough task. But I practiced, day after day, week after week. After a while I reached 25 meters. Halfway. I won't lie, those last 25 meters are twice as tough. Nevertheless, I went meter by meter, little by little. Finally, after 4-5 consistent months I made it. Success!

 Even harder and longer to achieve was the 6:00 mile. I believe the first time I achieved it was after 11+ months of consistent training in 2008. Then on July 4, 2008 I actually ran a 5:46 mile in a race ( despite that I only came in 11th overall! Damn! Not to worry, the following year I took it down to 5:45 coming in 10th).

 While ridiculously high goals may be out of most peoples reach ( like a sub 4:00 mile or dead lifting 1,000+ pounds) we can and should always give it our best, striving to be #1. Like retired SEAL Lt./ fitness trainer, and athlete extraordinaire Stew Smith has said "Don't train just to survive, train to be competitive". 

Don't Think , Feel

The full quote by Bruce Lee to that young student  in " Enter the Dragon " was actually " Don't think, feel. It's like a finger pointing to the moon" . And then he slaps the kid when the kid starts looking at the finger , telling him the finger is just a guide,and he'll miss " all the heavenly glory"!

 Aside from the Zen like sound, that quote has practical meaning. For athletics the scientific term is proprioception. Basically it's a fancy way of saying to feel what you're doing. Getting a feel for what you're doing can really help your progress.It can also help to lessen the chance of injuries.

 A good example is the 1 leg squat aka the pistol. First you stand on 1 leg. If you start to shake and wobble try to feel where and why. Often times your supporting leg may be caving inward, or maybe you're leaning backwards,etc. So rearrange your body until you feel stable ( head up, eyes up, spine over the ankle,etc). Then when you go down feel it again. Are you sitting backwards, are you moving from the hips, are your knees protruding way forward? Assuming you make it down, on the way up, feel if you pushed your whole foot, especially the heel, into the ground, are your glutes and hamstrings doing most of the work, are your abs braced,are you looking up or down at the floor? And of course, did you make it all the way up without shaking?

 There are other ways you can feel if you're doing it wrong. Pain in the your tendons and nerves indicates something's wrong with your technique, which again could be because of a structural error ( landing on your heels or toes while running, scooping outwards while swimming freestyle, hunching over in a kettle bell swing, etc.). Sound can also be used. When you run for example, you want to land softly and quietly. If you're pounding loudly with each step there's something wrong with your stride. Again, you're probably landing on your toes or heel. If you hear a different type of splash in freestyle and butterfly stroke double check. You may slapping your palms first rather than your fingers.In certain lifts, like the clean as well as the snatch, if you've done it right the bar makes a clanking sound.

 If you're technique is off, you'll often feel it in other areas. For example, if you lean from your head and chest when you run, you'll have neck and shoulder pain, as well as difficulty breathing. If you sink your head too much while swimming freestyle, you'll probably end up lifting your head straight up, or even if you turn to the side to breathe, you may end up with a mouth full of water because your head is too low in the water.When you clean a weight, if you lean backwards you could fall back. You get the idea.

 While sound and feel are good ways to correct yourself , mirrors can often lead to problems, especially when lifting weights. Studies on Olympic lifters showed they often misjudged their distances and angles. Often times, guys look at the mirror rather than the weight ( or kettle bell,etc). I will say that while mirrors may not be good, I've had some good use out of "natural mirrors", namely shadows. Particularly, for running and swimming, although even here I try to feel the technique. Actually, what's better than a mirror, if you want visual feedback, would be a friend or coach to watch you and comment/correct you. Also very good, if  it can be done, is have someone film you ( I know kind of tough on a long distance run !) and then watch and learn what needs to be done.

 The winners aren't just gifted genetically, or practice harder than everyone else. They also practice smarter, and a big part of that is knowing what works through feel, and avoiding that which is harmful. So feel what needs to be done right and do it.

Special Thanks

 Continuing on the last post, the final part involves thanking a few people who got me through this race.

 First and foremost, I want to thank my mother. She came at that super early hour ( 6 a.m. !) and it was cold. In spite of that she still came and cheered me on. She tries to come to all my athletic events. I may not say it enough, but believe me I really appreciate it.

 Body corrective specialist/Rolfer extraordinaire Ari Globerman gets a huge thanks from me. After my last stress fracture, he explained the importance of correct body alignment in all activities, as well as exercises to realign my body. His advice, as well as his magic touch really made a difference, and has brought me back to competition. Don't ever stop your healing dude, the world would be a far more painful place.

St. Lucie Ocean Rescue/ EMT Justin Baker gets a thanks from me for pushing me to enter. When I was wavering on whether to enter or not , whether my times would be good enough,etc. he pushed me , telling me I was copping out. Without that I may not have entered.

 Finally, I want to thank Edson and Fortune Santos of Crossfit St. Lucie West ,for teaching me how to run barefoot. Edson especially showed patience as I tried to "pick" and not "push" my feet. I really appreciate your showing me how to run injury free.

 Of course all those who cheered me ( you know who you are ), you folks have my gratitude . I won't forget you.

Road To Redemption

 Hey folks, I'm back in the thick of things. Namely, competition. I completed my first race this past Veterans Day weekend in almost 2 years ( I did do a 5k in Feb. 2012 , but while it was ok it wasn't as fast or good as this. Also I was hurting a little later).  This 5k was also a tough one, being held on the beach.

 First of all, I started running again in June, 6 days a week.Carefully of course. I also worked on strengthening some of those weak muscles involved, such as adductors and hamstrings ( through lateral kettle bell lunges and kettle bell swings). I also worked on trying to fix my structural imbalances. For example,my left hip is slightly higher than my right, thus causing movement compensation. Also I have almost flat feet. Fortunately, my friend and body corrective specialist, Ari Globerman, has shown me exercises to try to correct these. I also try to use a foam roller once a week to massage out the knots in my muscles.

 While one of my goals in June was to enter the race, it wasn't until about late Sept. or early Oct. that I actually committed to it, registering in Oct. It should be noted I had been running on the beach at least once a week. Usually 2 miles ( 1 mile one direction, then after a rest 1 mile back to the starting point). But after committing to it, I started going to the beach at least 3 or more times a week in the beginning. Then, this last month leading up to the race I went all 6 days a week. Remember, you want to train for specific events just like you're going to compete , especially those that tend to be more difficult (  a beach run, open water swimming,etc). Now this doesn't mean I ran 3.1 miles non stop every day. On the contrary, remember, like I've said in earlier posts, your central nervous system will shut down and you'll slow down if all you do is the same distance run at the same pace every day. I definitely mixed it up, sometimes 10 x 200 meters ( lifeguard tower to tower) , leaving on 1:30 intervals. Other days 8 x 400-500 meters ( using Guarded Beach signs to Unguarded Beach signs) on maybe 3 -3:30 intervals. I also did 1/2 mile intervals , 50-100 meter intervals, and even 4 x 1 or 1 mile + intervals. As you can see, interval training really helped. This isn't to say I didn't run longer distances. Each week, I would run a 4 miler, a 6 miler, and even 9 miles. In fact, the week before the race I ran 11 + miles on the beach. But even in these longer runs I would mix things up, sprinting for a short distance along with a slower pace, as well as running ( if you can call it that ) in the soft sand and running on the packed sand. In fact the 11 mile run was run at high tide. Try running in shin deep water, not to mention the mush underneath ( now I know what quicksand feels like!). Of course all beach runs were barefoot.

 A few days I would throw in a second run , on the street or on a bridge. However, aside from running I also wanted to keep up other physical activities. Since I was working Tues. -Fri., 11-1 and 4-6 , except for Wed. which was just 4-8, I would run in the morning and then go to the pool ( remember , I am a lifeguard here at the Indian River State College pool). If there was time, before and after work I would swim , although much of it was just drills and not high intensity laps except occasionally. Still, the swimming did burn some calories, and 25 yard no breathers definitely helped with the anaerobic system. The main work I did outside of running in the evenings was strength work. Already most of the year I had done both maximal strength ( dead lifts, military presses) and strength endurance ( pull ups, kettle bell swings, push ups, burpees, done in a circuit for example). Remember, strength training strengthens our muscles and bones, helping to decrease injury while increasing output.About 2 months ago I started to limit maximal strength to once or twice a week and started to add explosive strength a few times a week. Specifically, Olympic weight lifting. This type of training really helps with explosiveness and speed. Because of the intense nature ,depending on how much weight we use, reps are usually 1-2, and never more than 5 per set. Therefore , in order to get 20 reps,there are anywhere from 4-20 sets. Obviously, this type of workout can builds muscle, along with burning quite a few calories. Another plus for Olympic weight lifting. About a month ago ,I stopped maximal lifts ( although I do practice maximal strength body weight exercises such as 1 leg squats on my breaks at work ) and switched to explosive strength training 5 days a week, with circuits thrown in once or twice a week. For the past month, 1 circuit I've done for a little more than a month. It involves strength endurance, a little maximal strength, alot of explosiveness, and even some multi planar movements. I start of with 5 lateral hops over my 16 kilo kettle bell ( back and forth), then immediately I do 30 mountain climber ab exercises,with my hands on the kettle bell handle, then I go into the 2 hand swing for 30 reps, follow that with the kettle bell military press x 2 reps, and finally I box jump up and down on my weight bench, which is about 2 feet, for 5 reps. I do this for 10 sets with almost no rest between exercises. I also time myself, trying to beat the previous time. This workout lasts about 30:00 or so. Definitely a sweat storm!

 One other thing that changed out of necessity was the number of meals. Because my morning runs were on the beach obviously cooking my usual breakfast of oats and protein powder was out of the question. At the beach the water fountains don't necessarily work so I couldn't add water to my powder either. So basically I'd go to work afterwards, swim if I could, and then go home and breakfast would become brunch. And after my evening workout would come dinner ( chicken breasts or tuna, liquid eggs, and vegetables ).I believe in "earning" my meals, essentially not eating until some strenuous work has been done. I also feel one needs to eat according to how much work they do. This resulted in less calories, which in turn combined with my workouts resulted in my weight staying below 136 lbs and my fat % staying below 10%. Weight and fat % are also factors in athletic performance, especially running and pull ups. I'm not trying to say this is how you should eat, I'm just telling you what worked for me.

 Race day came and I was ready. My first serious race in almost 2 years. And my first race barefoot. After a good thorough warm up, I got in the front of the line, and off I went. While a little tough at first I soon got into a rhythm,  catching and then passing an individual. Conditions were also very good. There was very little wind and the shoreline was not moist sand but hard packed sand. Even when I would have to run through the small surf, the ground was still pretty firm. And not huge shells to worry about. Eventually I realized I was in the top 6 -8! But there were 2 bad things. 1 guy who's 48 was in the top 3. Even worse, race organizers didn't mark the turn around at the halfway mark for us top 10 or so. We all ran to the jetty at the end of the island. As we made our way back,  we saw a table on the beach, and a couple of guys telling people to turn around! I was furious and screamed some choice words. I later found out about 10 or more of us ran an extra 1/4 to 1/2 a mile! In spite of this I refused to give up and kept increasing my pace, picking off each runner that I could. I kept this attitude right to the finish line. 24:54! Afterwards officials called us 7 or 8 and told us they were aware of the mistake and they would take that into consideration. So, I managed to win my  age group, but not Masters this year. Originally I was listed as 10th ( which in itself was clearly wrong as all the other men said ) but after even more recalculating I was listed as 19th overall! I know that's wrong. I know the truth.

 Well, otherwise, everything turned out good. Besides the thrill of it all , I also wasn't hurting at all. I really paid attention to proper form. And I think all that training paid off. This is what I mean by prepare. Now I'll try to decide on what's next. Possibly Bridge Busters 5k in Jan. Or if everything works out right, finally the Miami Marathon. Getting there has been a major goal. And a story for another time.

The Importance Of Multi Planar Movements

  Many injuries in physical activities are often caused by weak links, often called muscular imbalances. And one of the major causes of these imbalances is the lack of training in different planes of motion.
 When standing straight, the body is divided into 3 planes. The frontal plane divides the front and back half of the body. The sagittal plane divides the body into left and right halves. And the transverse plane divides the upper and lower body at the waistline. Movements occur in the different planes on an axis running perpendicular to that plane.

 Sagittal motions are flexing/extending motions, basically front to back. Examples include squats, running, curls, etc. Frontal motions are adduction/abduction motions, or side to side. An example would be a side lunge. Transverse motions involve internal and external motions of the body. Examples include hitting a baseball or golfing.

The problem is most people train overwhelmingly in the sagittal plane. But in real life we stop and turn, we move from side to side, basically we go in all types of directions. And because we don't train in different planes it creates muscular imbalances which often leads to injuries.

 So, we need to train in other directions . Exercises like side lunges ( especially with a kettle bell or dumb bell  ) and especially twists/ wood chop motion with a medicine ball can really cover those neglected areas. And only once or twice a week is necessary with this type of training. So get to it.

Proceed With Caution

That's not just a sign on the road, it also describes how you should plan your fitness program. There are a few factors to consider when making a program.
One is your current physical state , another is your athletic experience. Obviously if you're an Olympic athlete, learning  a new skill or trying for a new goal should be relatively easy. You'll still have to start from the beginning but at least you'll have it easier than most people. Examples would be Michael Phelps learning how to ski the Rocky Mountains or Floyd Mayweather wanting to learn rock climbing. On the other hand, if you've been living in Dunkin Donuts or gasp for air when you go to get the mail , you definitely have a long , long , road ahead of you . Don't expect to be doing much more than basic joint mobility and basic strengthening exercises in the beginning .
Another major factor is what are you trying to learn? If it's just a general basic fitness program ( lose weight, tone up, etc. ) that won't be super difficult. Again, basic exercises ( mobility and strength ) and maybe a little cardio along with proper nutrition will gradually and safely move you along. Maximal strength training ( squats, bench press, military press, and dead lift ) and even some strength endurance ( pull ups, push ups ) are relatively simple to learn and can be eventually ramped up to provide a greater challenge . These exercises do still require proper form ( especially the power lifting ) but still are pretty straight forward.
On the other hand things like rock climbing, swimming, gymnastics, and Olympic weight lifting, just to name a few, require an incredible amount of work. Professional instruction is definitely recommended for most of these. While some basic things can be done on your own , advanced work can be incredibly risky for the untrained. I myself take it to heart. I am currently working on 3 Olympic lifts, snatch and clean & push press or clean and jerk.You know how much I snatched tonight? A whopping 50 lbs. 5 reps x 5 sets, each rep carefully executed. And this was after an empty bar warm up ( 45 lbs ). And currently I've been averaging 70 lbs on my 2 clean lifts. I certainly will not be attempting a body weight lift, let alone double or triple body weight  anytime soon ( gold medalist Mathias Steiner can relax!). Not without professional instruction.
I do that because I've rushed things in the past and pulled a muscle and ended up out of commission, delaying progress even longer. The same rule also applies to when you're exhausted. Don't practice a highly technical thing , like an Olympic lift, or an incredibly difficult thing , like a jump over a wall ,when you're fatigued. I found out the hard way 2 years ago bout jumps and fatigue. After a 7 mile run on the beach , I decided to jump from a still position , up on to the top of cement picnic table! My extreme Ninja Warrior moment. Remember, not a running jump, a still jump. After 7 miles in sand. The table top was probably 2 1/2 - 3 feet high. My first attempt didn't make it. On the 2nd try, my shins crashed into the table. Ouch! I ended up with several stitches. Luckily I could still run although I couldn't swim for a couple of weeks. Also some leg exercises hurt. Clearly I shouldn't have jumped.
I hope you now understand the importance of step by step training . Careful practice can lead to success while rushing things can lead to ruin.

Looks Are Decieving

Last time I talked about how most gyms are a waste of time and money. One of the reasons is the ideas the gym and their trainers have. They almost always focus on looks and not practicality. Of course a big reason is because most of the general public has come to confuse looks with actual athletic ability. The gyms are just meeting the public's expectations.
How did this happen? Much of the blame goes to bodybuilding and media, especially models and movies. People equate huge muscles with strength, speed, and overall athleticism. But what people don't understand is that having a 25 inch biceps or rippling abs isn't necessarily going to make you a better fighter, swimmer, soldier,etc. In fact, some of these overdeveloped muscles could hinder performance. Most Americans, especially men, seek to build huge biceps, huge pecs, huge quads, and tiny waistlines.While the slim waistline is good, the other things are one of the reasons for muscular imbalances, which can hinder performance, and in some cases even lead to injury. Huge pecs can lead to slouching and is a negative in sports like swimming and boxing. Seriously, the muscles people should work on , but are overwhelmingly neglected, are lats , hamstrings, glutes, and forearms.
People think Mr Olympia is the symbol of excellence but they're greatly mistaken. Professional bodybuilders through much of the year use moderate weights with high reps, follow very tight , often unhealthy diets( I recall reading one guy restricted his water intake to tea spoons ), along with tons of supplements. On contest day they also use various oils to make their muscles stand out. Of course the final push comes from a bottle or a needle ( lots of diuretics and of course steroids ).Think I'm exaggerating? Read any bodybuilding magazine. Most are quite honest. Look at the guys. There are champions who are under 5"10 yet weigh over 300 lbs!It's all for looks. They however are not necessarily super strong or fast unless they train specifically for such things.
TV and movies have also given us false ideas. One of the worst is Mike " the situation" from Jersey Shore. What can he do, besides shots? Even the Italian Stallion Stallone isn't real. I remember as a kid reading how he had 2% body fat during Rocky 3. Yeah, but he was living on  raw eggs and tuna, getting mercury poisoning in the process. No real boxer would train like he did. That's not to say boxers wouldn't train hard and eat right, becoming lean and muscular ( think Paciao or Mayweather ) but they certainly wouldn't be dizzy all day ( like Stallone himself admitted).
It wasn't always this way. The first bodybuilders, at the turn of the 20th century, would demonstrate feats of strength, as well as showing off their muscles. Guys like Arthur Saxon and Eugene Sandow ( who the Mr. Olympia trophy is named after ) would lift barbells with 1 arm or bend steel bars, while their muscles would stand out. This became the first display of muscles. But these guys, while bigger and defined than most people, they certainly weren't anywhere near the size of todays bodybuilders. Even the first wave of "modern bodybuilders " ( Arnold Schwarznegger, Franco Columbu, Dave Draper, Serge Nubret,etc.) trained for strength most of the year  ( heavy bench presses, heavy squats,etc.) with limited emphasis on sculpting ( flyes, tricep extensions,etc.) only during contest time. And they weren't built like dinosaurs ( Arnold at his peak was 6'2  and weighed 235 , a far cry from todays guys ).
Many people now equate size with strength , and even ridicule the lean, muscled look. 1 guy on Amazon, reviewing Pavel Tsatsouline's excellent strength training book , Power To The People, made the ridiculous claim that Tsatsouline  looked like a prisoner from a Soviet gulag! Pavel is 6'1, 175-185 lbs. While definitely no Mr. Olympia, the man hardly looks like that. I think that shows where the reviewers mind is. Pavel has also dead lifted 3 times his weight, can do 20 pull ups, and military press a 80 lb + kettle bell. His "gulag' like muscles seem to be doing just fine.
Remember, guys like Bruce Lee, Michael Phelps, Usain Bolt, and Manny Paciao may not come in a Calvin Klein ad or appear in Flex magazine, but their lean muscles certainly produced results .

What Do I Have Against Commercial Gyms?

Many commercial gyms are a big part of the problems in the fitness industry. Notice I didn't say all. There are definitely some good gyms out there but to paraphrase Bruce Lee " 90% of commercial gyms are baloney" ( or some stronger words ).
Actually in most cases the gyms philosophy of training isn't the problem. The one exception I can think of is Planet Fitness ( aka Planet Fit less or Planet Fatness ).Their so called " judgement free zone " is really a no progress zone. Seriously, alarms going off when you exhale, staff rushing up to you when you do a strenuous lift. While everyone doesn't need to dead lift double their body weight , doing only light lifts always will definitely not improve anything. In fact, it's a way of keeping people out of shape, and thus constantly dependent on the gym.
The 2 biggest problems with most gyms are the trainers and equipment. Most trainers are poorly paid and make their money through commissions ,thus the often high pressure sales pitch . Also, most trainers themselves only know accepted ideas ( work every body part individually, static stretch before you work out,etc. ) and have limited real world experience  using fitness( competitive athlete, military vet, first responder ) .
The other problem is the equipment most modern gyms have . 90 % of  the equipment are machines . As I've mentioned in previous posts , machines take away your supporting muscles , move you through the same range of motion every time, etc. Seriously, it doesn't mean anything if you can do 100 pec deck flyes. On the other hand , a double body weight bench press or 100 push ups takes serious effort and will work your chest , triceps, and many supporting muscles . There are a few reasons for all the machines. They're much easier to use so gym owners get those. Also like the trainers I mentioned earlier, many gym owners have wrong ideas about what works. Finally, they can get more clients in a gym with machines. Free weights on the hand are not as appealing to much of the public. This gets to their bottom line, the gyms profits. They want alot of clients , and if they can get them to take a personal trainer that's even better for the gym. They want to get as many people as they can, and get them in and out of the gym .
Part of the problem is also the public's perception of what works. Often some people won't even hire a trainer if they don't work in a gym. I guess they never heard of  Pavel Tsatsouline, Stew Smith ,  or Mike Mahler . All those guys have proven themselves athletically many times over ,Smith in particular in his 7 1/2 years as a SEAL. These guys also don't work for any gyms  ( although they do sometimes hold seminars in a gym ). Most of Smith's work outs are in fact done in parks.
Now there are definitely good gyms with good trainers in them. Crossfit Witchita,Tx. has strength coach Mark Rippetoe for example. Pat Flynn works out of the Dragon Gym in Pa. Clearly there are exceptions. The problem is finding the good ones if you want a gym. Many good trainers will work with you at your house, the park,etc. But if you don't want a trainer and just want to work out on your own here are a few things to look for. Make sure the gym has lots of free weights. You would also probably want a bench and squat rack although these may be unnecessary. Other useful things would be kettle bells and dumb bells. Depending on your goals you may want to look for specific things like a heavy bag ( for boxing and martial arts ) and a pool ( obviously for swimming ).
I'm not trying to scare you but I'm trying to show you the facts , saving you some big money in the process and hopefully still reaching your goals.                                                                                                

The Value of Circuit Training

Circuit training is essentially doing one exercise after another , with little to no rest . This is a great way to build strength endurance , burn fat, build muscle , work the whole body ,as well as work different adaptations.
Circuits generally use 1 or more pieces of equipment although it's  not an absolute requirement. I do believe you will make faster progress with a mix of equipment and body weight exercises. Suspension equipment ( TRX, Jungle Gym, etc.) , dumb bells, and especially kettle bells are all great equipment to work with . The kettle bell is especially valuable because of its versatility as well as the sheer number of exercises that can be done with it. Weights on the other hand are less than ideal for circuits . Weights are generally for maximal strength ( 1-3 reps ) as well as the fact that you'd have to waste time changing the weight between exercises . This isn't to say it's impossible but either you would have to lower the weight  or limit the number of exercises.
The exercises you choose should be relatively simple , although not necessarily easy . Examples would be push ups , pull ups, military presses , swings . Usually you want to do moderate to high reps ( 3 - 10 + ) depending on the exercise , although you could do a 1 rep exercise in the circuit as long as there was enough time to recover . The number of sets can range from as low as 3 to as high as 10 or more .
Here are a couple of examples . 1 circuit I did the other day. It was a mix of maximal strength , strength endurance, and a little explosiveness . It also worked grip , pushing, and pulling strength . I did 16 diamond push ups , then using my 16 kilo ( 36 lbs ? ) kettle bell , I held it with the handle down ( known as the bottoms up grip ) and did 5 lateral lunges  ( for both legs ) , then immediately 5 bicep pull ups ( the pull up bar in my room ) , and ran back to the kettle bell and did the 2 hand swing for 25 reps . I  immediately got back down in push up position and started it all over again .I did this for a total of 10 sets. That's a total of 160 diamond push ups , 50 lateral lunges , 50 bicep pull ups, and 250 swings . This type of mixed training has recently been termed metabolic resistance training . Another goal is to try to beat the previous time . In the above work out , last week I did this in 42:06 . This week I did it in 40:36 . I did the same amount of work in less time . That's progress.
This morning I did a circuit on the beach that focused on explosiveness and speed. I did 2 hand swings with the kettle bell x 25 reps, the hopped laterally over the kettle bell x 5 reps, the immediately sprinted to the shore and back to the kettle bell ( about 20 -50 meters , much in soft sand ) .I did this for 10 sets in 16 :15 . Notice the overall reps were much lower as well as the overall time . That's because this was a much more intense circuit ,namely the jumps and sprints. However the results are more than perfect.
As shown , circuits don't have to be limited to the gym . You could swim laps and alternate them with body weight or resistance exercises. The only limitation is your imagination .
And if you want to add an extra fat burning element , consider some non stop aerobic exercise immediately afterwards . In the example of my 2 circuits , after the long 40:00 circuit I ran a mile . After the beach circuit I ran 4 miles on the beach .
I would recommend at least a couple of circuits a week although more won't hurt . I would say however not to do the exact same circuit more than twice a week , if even that  ,and certainly not 2 days in a row .
So get your equipment ready, set your timer, and go.

The Importance of Anaerobic Training

There's a  view that training should always be long duration. This is especially true in what are considered aerobic activities , ( any activity over 30 seconds ) mainly running , swimming, and biking. Some strength training programs also train in an aerobic manner . This training is viewed as very good for the heart and as the best method for conditioning , as well as helping people to burn fat . People often train in what's commonly called " long slow distance " training ,i.e 30 + minutes , often a an hour or even more.
While there's a place for such training it's not necessary for everyone . For endurance athletes like marathoners , long distance swimmers, and long distance bikers such training is a must. But even they shouldn't always train long and slow . And for most people , there's no need for long workouts, at least not all the time . What's often overlooked is anaerobic training . Anaerobic simply means no or little oxygen is used . Obviously such activities are very short, often only a few seconds . Sprinting is most often associated with anaerobic activities but other examples include bench presses , Olympic snatch , and gymnastic somersaults. These are stop and start activities that don't last long . They do however require intense effort.
2 articles I recently saw really drive home that point . One at naturalrunningcenter.com ,  was ironically an article on building endurance .But part way down ,the article mentioned incorporating some sprints into your training in order to make your running complete . The other article, at livestrong.com , lists the many benefits of sprinting including , increased oxygen capacity , greater fat burning , as well as shaving time off your runs . Training in a long , slow , pace all the time will eventually lead to staleness, and even regression . I know because it happened to me . Some years ago after my success in my first half marathon ( first in my age group ,1:34 ? , 7th overall ) I tried to take it even further . I also thought about trying a full marathon , as well as misunderstanding how good runners train, i.e. , 10+ miles a day . Well I started to run at least 10 + miles a day , often finishing Saturday with a 13 + mile run .Remember ,I mean 10 miles at the same pace for the most part .The first week was pretty good but by the second week my times started to go up . I tried to mix up the speed but I found I couldn't bring the speed . I was devestated .I was only trudging through . I changed my training ,  bringing short sprints like 100 meters on an interval, into the picture . I also cut the mileage , and never ran the same amount twice a week . After awhile my speed returned and my times went back down.
While I mentioned running just now ,the same rules apply to other activities like swimming and even strength training . Lifting the same light weight every day or doing the high rep, low intensity ab work will eventually work against you . You need to throw in some short intense work outs such as 1 or 2 rep heavy lifts or a few  explosive jumps . Such intense work as mentioned earlier improves your vO2 max , your maximal oxygen capability , and builds muscle , among other things.
So remember , whatever your goals , a little intensity goes a long way.

More On Strength

Last time I explained about what "strength" means. This time I'll explain which type of strength and when to use it in training, as well as misconceptions.
Quick refresher. There is maximal strength. This is slow, grinding strength. The best example is power lifting ( bench press, dead lift, squat). Then there's explosive strength. Here the best example is Olympic weight lifting ( snatch, clean & jerk). Finally there's strength endurance. Body weight exercises like push ups and pull ups come to mind although some people do lift weights in this moderate- high rep manner.
While people try to make programs for their needs ( especially competitive athletes and real life athletes, i.e fire fighters, military,etc.) I think there are some general guidelines you should follow. First off, start with maximal strength.While you may need strength endurance for your goals, if you don't have strength ,that raw, brute force how will you be able to exert force over any length of time? Or as famous kettle bell trainer Pavel tsatsouline said something to the effect "To endure strength first you must develop it". You need a base. Such strength can only help. Also, developing such strength forces you to work on stabilization simultaneously.Try to squat with more than your body weight without bracing your core.Impossible. Raw strength also strengthens your tendons and ligaments, helping you to decrease your chances of  injury. Look at top athletes like Usain Bolt or even middle distance athletes like Michael Phelps. Heavy lifting helps you to give those sudden bursts when you need it ( i.e, the last 50 meters of a sprint). Heavy lifting can also promote natural growth hormone within the body, helping to lower fat while building muscle.
 This doesn't mean you need to spend hours upon hours lifting ( unless you're training for power lifting competitions). Indeed, strength gains are best made using just a few basic exercises like the squat, dead lift, and over head press, with only 1- 5 reps and 2 - 5 sets. Even competitive lifters limit their reps and sets, although they may train with a 5 x 5 workout for a specific lift ( 5 sets of  5 reps for the bench press for example). Rest periods between sets are also long, from at least 1 but usually at least 3 - 5 minutes.
Certainly strength gains aren't made using workouts with a 15 rep , 10 set workout. You can't do that with maximal or even sub maximal weight. That  people think that high rep workouts leads to strength is one of the biggest falsehoods in the fitness industry. This myth got started because of " modern" body building. From the 80's and especially in the 90's , people started to mix up body building with weight training. Body builders are trying to build big muscles, not move maximal weight  ( although it should be noted that Arnold, Franco, etc. did start their careers with lifting very heavy weights and only lessened the loads towards competition time). They build muscle with 8 - 15 reps and 5 - 10 sets,depending on the exercise, using light to moderate weights as well as minimal recovery times, usually 30 seconds to no more than a minute.  They also eat 4 - 6 times a day, tan, do very little cardio,etc. Their training and goals are very specific , all for show, certainly not what most people who are reading this blog are looking for. In a sense this mix up is the reverse of  the old idea from the 50's up to the 70's that weight training would make you " musclebound " and slow you down. I remember I first heard that as a kid in the 70's when I looked into boxing and everyone told me it would " tighten " me. How times have changed .
If you don't have weights, developing strength is harder . You could use heavy kettle bells or dumb bells . You could also change the angle of an exercise . Try to do an upside down push up . Or remove 1 arm or 1 leg . Try to do 1 arm push ups or 1 leg squats. These are obviously very hard and take a long time to master.
After you've built a strength base it's a good idea to add explosive exercises. Athletes in sports like basketball and track and field can really benefit from such exercises ( although I think everyone can benefit from explosive strength ). With weights the best way are the Olympic lifts, namely the snatch and the clean and jerk . These lifts are done at full speed , with moderate to heavy weight  ( although seldom at maximal weight) . Because of the technical nature of these lifts , reps are often done 1 at a time , with adequate rest between sets , with up to 20 sets . It's very common to start with an empty weight bar, even a simple shower rod . A good coach is recommended. However, you could do these lifts safely with a dumb bell or kettle bell , although you should still practice perfect form.
You could also do plyometric exercises which require no weight , such as jump squats or clap push ups . Here you can add reps, maybe 5 - 10 depending on the exercise , as well as minimal rest. Explosive exercises are also an excellent fat burner .
Strength endurance is good for medium to long distance athletes ( boxers, firemen, etc.). Usually the activity takes some time, involves various intensity  ( throwing punches round after round , or an obstacle course with stops and starts, carrying heavy objects , etc. ). Strength endurance is best attained through circuit training . Such training involves 1 exercise followed by another , with little to no rest , done anywhere from 15 minutes up to an hour ( although 30 minutes seems to be optimal ). Kettle bells and dumb bells , mixed with body weight exercises , are ideal for this type of workout .  Here , reps range from 5 for the harder exercises like pull ups or overhead presses, to 20 for the easier exercises like the swing or mountain climbers . This type of workout also can burn fat, build endurance , and help over all performance.
I hope we now understand the difference between looking strong and actually being strong.

How Do We Define Strength?

The reason for the title is clear but the meaning of strength isn't. People have some confusion on what strength is, and how they should apply it to their training.
Strength is generally defined as the ability to generate tension within the body although this tension may be used against an object like a weight or tire,etc.We can further say that there are three types of strength. Maximal strength , or absolute strength, is slow , grinding strength. The best examples are the competitive power lifts, dead lifts, squat, and bench press.  The overhead/ military press is another example. Among body weight exercise the one arm push up and the one leg squat are good examples. And more recently, strongman lifts using huge tires or lifting kegs would count.Gymnastics also has some elements of pure strength.These lifts/exercises all start from a pause/complete stop, then maximum tension has to be generated in order to overcome  the resistance. The resistance/weight is the obstacle, not the time or the number of reps. You'll notice in all these cases, the exercise is slow ( relatively speaking) and deliberate, certainly not jerky and rushed. Also notice how the reps are quite low, almost always in the 1-3 rep range, and certainly no more than 5. Especially in power lifting, where you're using maximal weight.
Then there's explosive strength. Here there's an eccentric motion ( downward) followed by a very fast concentric motion ( upward).This is power or mass x force/speed. In fact, the term "power lifting" from the previous paragraph is a misnomer and should be changed to strength lifting. Power motions are very fast. Examples include plyometrics  such as clap push ups or jumping squats,medicine ball throws,kettle bell swings, and Olympic weight lifting , specifically the snatch and the clean and jerk. Although the movements are fast they must be done correctly.Also,again the reps , at least for Olympic weight lifting , are quite low. In fact, often they're just 1 rep  per set because of the very complicated nature of these lifts as well as the pretty heavy loads .However for some of the plyometrics , medicine balls, and swings the number of reps can go higher.
Finally, there's strength endurance. Here the reps are at normal speed, not too fast or too slow, resistance is often ( but not always) very low, and the reps are higher than our  previous examples.Examples include body weight push ups and pull ups or kettle bells and dumb bells. In the case of  some body weight work, the number of reps can go quite high, such as 50+ push ups. However, pull ups are often harder to get beyond 5 or 6. This is due to the the fact that you're pulling your weight vertically.The same is true of  many kettle bell lifts.In fact, in most of these endurance activities there is also some tension required in order to  complete numerous reps.
Of course we have to measure success. In weight lifting ( I mean both power lifting and Olympic lifting) there is the total or absolute weight lifted , i.e  a 500 lb dead lift or a 300 lb snatch. But another way is strength/ weight ratio. Basically this means your body weight vs the weight lifted. If a 150 lb man squatted 300 lbs he squatted double his body weight. That's very good.However, if a 300 lb man also squatted 300 lbs it obviously wouldn't be very good because he just squatted his body weight.
For some of the body weight explosive exercises height would we be used for a vertical jump while distance would be used for a long jump.
And obviously for most body weight endurance exercises , the number of reps is the main factor.It's a sign of real strength endurance to be able to crank out 100 non stop push ups, or 20 + pull ups.
A few have a mix. There are some guys who can do 10+ 1 arm push ups. There are guys who can do 25 kettle bell military presses with a 48 lb kettle bell. This is a mix of strength endurance and maximal strength. Definitely not for beginners!
Hopefully, now we've cleared up the different types of strengths. Now, we need to decide which one we need.
That's later.

Useful Equipment

What workout equipment should you get? There are a few factors. Money is obviously an important factor. Space is another factor. Time also matters. And your goals play a part.
Right from the start let's scratch out machines. This applies to the gym as well as home. In fact, 90% of commercial gyms are made up of machines ( one of the main reasons I detest most gyms).Machines work individual body parts, not the whole body.This causes imbalances, one of the main reasons for injury. They also give a false sense of accomplishment , mainly because you don't have to use your stabilization muscles. You'll find it relatively easy to military press or leg press heavy amounts. Now try to clean and press or squat that same amount with free weights.No luck.You'll be lucky to use half the weight. Machines are in a set position, moving you through a fixed position, often sitting down. This isn't how you move in real life.This doesn't make you stronger. One of the best examples are those lat pull down machines. You may be able to do 20 reps with a reasonable amount of weight but try to do 20 pull ups. Again, you won't be able to. Machine exercises don't equal success in other activities.There may be a place for them in physical therapy but that's probably the only place they have any use.Plus they're usually way over priced.
One of the best and cheapest are dumb bells. They're also very convenient. You can take them with you almost anywhere. You can do almost any exercise with them.The best types are made of iron. They can range from as little as 1 lb up to 50+lbs.
Kettle bells are fantastic. Like dumb bells, they're pretty convenient to take. There are even a couple of exercises you can do which you can't with dumb bells ( the swing and clean). Because the center of gravity is in the middle unlike dumb bells ( which have even amounts on each side) this forces you to work harder.Grip , as well as ballistic shock from absorbing the hit of the kettle bell in the clean, is worked( good for contact activities like fighting,football,etc.).Depending on the work out as well as your skill and imagination, you can get a mixed work out of anaerobic and aerobic work out all in one.The only two drawbacks are the definitely not cheap price (although because of its versatility you can save a lot on unnecessary equipment,gym fees,etc.Also deals can be found on the internet) , as well as the fact that it takes quite a bit of good practice to become proficient in its use.
Dumb bells and kettle bells are great for moderate to high rep work outs,i.e strength endurance, either one exercise at a time or a circuit workout. Plus, because they're not as wide as free weights ( barbells) it's easier to do the Olympic snatch, which otherwise requires  a lot of shoulder mobility.They can even be used for maximal one rep strength although here it's a little more difficult.The weight has to be heavy enough,you have to remove one of your limbs from the exercise ( 1 arm, 1 leg dead lift for example) , you have to change the angle of the exercise ( seated military press with the legs spread out), or a combination of all three.
This brings us to free weights. Certainly, for maximal one rep strength they are the easiest and most useful tool. Lifts like the squat, dead lift, military press, and bench press are best done with them.They really work that slow,grinding,strength.All your muscles come into play. Try to overhead press even 50% of your body weight , let alone 100+%, without cleaning the bar from the ground to shoulder level ( an explosive, difficult task in itself), then pressing it overhead. You'll have to really grip the bar, tense your whole body, your legs will press "downward" into the ground,as the bar goes overhead all your stabilizer muscles, especially the abs, will be needed to get that bar overhead. Weights are the best and easiest for maximal strength.That maximal strength has been shown to be helpful in almost every activity, especially when you need that sudden burst of strength (  keeping your fists up in the final round,etc).Even in medium to long distance activities they can help. I'm proof of that.Having a good base in maximal strength will also help you if you choose to do high rep work in the future.Also, low rep ( no more than 5 if even that) heavy weight training if done properly can be quite safe.Because the reps are so low you'll be able to concentrate on form thus avoiding improper techniques which is what most often causes injury. This type of training also produces natural testosterone, as well as releasing growth hormone into your blood stream ( provided you're eating right and getting proper rest).Plus you won't have to spend hours in the gym. No more than 30minutes, if even that( much of the time will be spent resting between sets ).You can also do Olympic lifting, the snatch and the clean and jerk and the clean and press. These lifts also can be heavy although they usually tend to be sub maximal . These lifts are very explosive ( except for the press part).They can really help in explosive sports like sprinting. They can give an incredible anaerobic work out.Like power lifting, this is a low rep work out. The major problem is the technical nature of the lifts. You may have to start with just an empty bar ( I have) or even a broom stick. Professional coaching is definitely recommended.
The major drawbacks to weights are the price ( though again deals can be found), as well as the space that's needed. Also, if you want a squat rack or bench, factor that in. A small bedroom definitely isn't going to work.And obviously you won't be able to take your weight set with you on vacation.
Other useful equipment include tires,sledge hammers, and kegs ( beer drinkers are happy!).Obviously these aren't very cheap and practical for most people .Medicine balls and stability balls, along with them. suspension equipment like TRX ,bands,rings and Jungle Gym are also pretty good stabilization and endurance equipment. They're also very convenient to carry. A pull up bar that fits in a doorway is good if you don't have access to a ledge you can hang from. I've never used the Perfect Push Up or Perfect Pull Up so I don't have first hand knowledge although people I've talked to have said they're pretty good. Some people have even been forced to improvise, often with good results. The best example is our military. Guys in Iraq and Afghanistan have been seen in some cases using rocks, machine parts, and even their duffle bags for work outs. American ingenuity!
For those who live in snowy climates, if you have the money as well as the space I suppose a treadmill would  be good. Personally the few times I've been forced on a treadmill ( at a hotel near a crowded road) I definitely couldn't stand it. There's even a stationary pool! No way could I do that.
So skip the infomercial ads and the celebrities hawking the latest and greatest. Save your money on things that have been proven, often closer than you think.

What To Look For In A Trainer

As I've mentioned,one of the things I hope to accomplish with this blog is save the public from pain and heartache in their quest for physical improvement.
As I mentioned in my last post, a lot of misconceptions about working out are due to tv. Reality shows in particular.They have trainers getting in the face of totally unconditioned people, showing potentially dangerous techniques, along with unrealistic promises.The Biggest Loser and MTV's I Used To Be Fat are the best examples( for those who don't know I Used To Be Fat takes high school seniors who are overweight and sets them with a trainer who'll make them lean before they head off into the adult world).
So what should you look for in a trainer? Certification is a very important thing ( for example I am NASM certified) . If the trainer's not certified be very suspicious. What makes them think they can train people? Maybe if they were a military drill instructor or an Olympic athlete they could help . But even then, unless they studied about things like basic physiology and anatomy , they would only be going by what worked for them and not necessarily what will work for you. Paradoxically, be wary of a trainer with a cert but no athletic experience. Like I said earlier, why do they think they can help you? Studying from a book/class is fine but they've never put their lessons to the test. They're just going by a book. They've never had real results (  a 5:00 mile, 400lb squat,etc.). I have put my training to the test, mostly in running races ( 1 mile and upward) along with a power lifting event, as well as some swim endurance activities ( underwater swimming/breath holding).I've seen what works and what doesn't. This rule also applies to cosmetics , i.e losing weight.Speaking of which, look at the trainer. If they look like they've been training at Burger King, doing whopper presses, run away ( you'll save $ and you'll burn calories!). I've seen such trainers. Unless they're coming back from an injury ( which I definitely can relate to) they should lead by example ( 1 similar example that comes to mind is from the movie Pushing Hands. The Tai Chi Chuan sifu/master in 1 scene is smoking a butt while his students are practicing!I don't know whether to laugh or scream!).
1 of the biggest mistakes people make in looking for a trainer is thinking they have to work in a gym. Gyms/physical training, etc. is often referred to as the fitness industry. And like any industry, their goal is to make $ . Of course that's everyone's goal, but at what price? Most commercial gyms make their $ through memberships. And most trainers get a % of gym memberships.This is why many trainers are trying to sell memberships( they get a poor salary, commision is how they make their $).Plus some gyms and their trainers show all types of useless exercises, either pushing people ridiculously hard right from the beginning, or make no challenges as training progresses, the most famous being a gym in this "Planet" that definitely doesn't help "Fitness". There are a few good gyms but you've got to look very hard.
Tell the trainer what your goals are; losing weight, improved athletic performance,etc. See what they say and what they can do for you. Then make up your mind. Price, while a factor, shouldn't be the only factor. Remember,look at the people in those $10 membership gyms. Would you really want to be like them? It may sound self serving but the old saying is true; You get what you pay for.
I hope this gave you an idea of what to look for and what to expect.

False Idols

Labor Day has been pretty good. I ran 4 1/2 miles this morning. And this afternoon I ran 20 x 20-50+ meters at Pepper Park Beach ( beach entrance to shore and back) on :45 intervals. This evening I'll dead lift  ( maybe 185 lbs) and either military press or do kettle bell get ups.The morning run was 36:48. Not my best but could have been worse. But remember, like I said in the previous post, my main concerns are getting the technique down ( head up, lean from the ankles not the chest,etc.) and running softly with a fore/mid foot strike, thus avoiding injury. My pain level was about 2 in the morning and maybe a 1 in the afternoon ( although my feet were roasted on the hot sand!).
One of the things that differentiates me from the majority of trainers out there is working with people for their own needs as well as at their own pace, at least in the beginning. Yesterday I read an article by athletic trainer Eric Cressey cresseyperformance.com. It was about his conclusions on a popular gym chains form of training, especially for baseball players. It was an even handed article. I also had some of his conclusions. This gym encourages tough, intense but brief workouts.He felt while it was good for some people ,for baseball players ( the majority of his clients, including the Boston Red Sox) this program wasn't for them.His main criticism seems to be about the potential for shoulder injuries , which is already a big problem in base ball. He also felt ( as do I ) that technical moves such as Olympic weight lifting ( snatch, clean & jerk) shouldn't be practiced in a fatigued state, at least not each workout.
At least this gym has many good workouts and does condition you. Many popular gyms, along with their trainers, throw totally unconditioned people into unsafe, ridiculously tough workouts right from the start. Note that while these workouts are hard that doesn't necessarily mean they're productive. They also make unrealistic goals. You know, lose 100lbs in 3 months, enter a marathon in 2 months, become a black belt in 4 months,etc. TV has numerous examples. Jillian Michaels and The Biggest Loser come to mind. 1 episode actually took all the contestants to Marine Boot Camp in Camp Pendelton, Calif! Putting these people in 75 lb ruck sacks , having them climb up steep hills,etc. is criminal. TLC's L.A. Ink had an episode where tattoo artist Kat Von D wanted to enter a marathon for some charity along with her brother. I saw the trainer ( who herself looked like she could use some work!) tell Kat that sure she'd them ready in what, 2-3 months!Remember, Kat's also a well known party animal, her only workouts being Marlboro and Budweiser/Jaeger shot curls! And we're talking a whole marathon, 26.2 miles! I've been running on and off for 10 + years and I still haven't done a full marathon. Remember, longer distances makes your chances for injury go up dramatically ( although with proper preparation you can minimize it). Thank god Kat and her brother chose not to enter.
Because of these trainers people have a wrong expectation. 1 lady I worked with was disappointed with my step by step workout. She was 70+, no athletic experience, overweight. I started her with an 8 brocade chi kung warm up ,then had her dead lift a water jug and military press 5 lb dumb bells. I guess she expected to jump around and sweat on the first workout like Curves. This attitude goes to other physical activities.I see it as a lifeguard. I remember when I first became a lifeguard, I also taught swim lessons.One of the parents was disappointed that I went step by step( swing your arm over your shoulder, blow bubbles out your nose and mouth,etc.) with her 5 or 6 year old. Remember, this is the first lesson.She withdrew her son , telling the pool director, someone told her that you should throw a child in the water 10 feet away from the edge of the pool and make them swim back to the deck! I laughed and told the director whoever told her that is full of s***He laughed and said in the future explain to parents that the Red Cross doesn't believe in the sink or swim method.
There are people who understand about step by step. A future Marine I'm working with is in great shape but needs help with his swimming. I'm starting him on learning how to float and tread water.We'll worry about laps as he progresses. But there's no point about worrying about swimming underwater if he can't even tread. He understands that.That my friends is a guy who understands how to improve and hasn't swallowed the bs from the false idols and their instant success.

Holding Back

Unless you're unusually lucky, or practice perfect form each time, if you work out regularly at some point you'll feel some strain, if not outright pain, worst of all injury. It doesn't matter what type of activity ( running,weights,etc).This doesn't mean give it up in order to avoid it.People sitting at their desk all day often end up with neck and back pain, typing on a keyboard can cause carpal tunnel syndrome of the wrist (all of which I've experienced from previous jobs). Hell, you can fall on an icy street or even miss a curb and fall, leading to foot injuries. Locking yourself away is no life.
As I've mentioned, my tib-fib complex ( ankles) started to act up again in the past week and a half. I'm not limping but I can feel things. Pain is from 2-4. I don't blame running per se. It 's my form ( I've reverted to toe first, making noise,pronating,etc.). So this week I kept up running but cut my distance big time. Tuesday I just did 1 1/2 miles in the morning and 1 in the evening ( 4 x 1/4 on the beach),Wednesday 5, Thursday 1, and Friday 2. I also concentrated on form, trying to run softly, quietly.  Unfortunately my time went up in each case. I was averaging about 8:15 per mile. It's definitely hard to swallow. But I knew this would allow me to continue to run. This morning,Saturday, I decided to go for 6 miles instead of 7 or 9 (like last Saturday).Remember, last weeks 9 miler was 1:15, along with painful ankles. Well my 6 miler started off smooth, remembering to "run tall", land mid- forefoot, keep my head and chest up,etc.I wouldn't focus on time alone. Well I was surprised when I turned around at the half way point and my watch showed 24:14. I thought , I might make it under 48:00. I ended up making it in 47:16. While far from any record, it was an 8:00 or better pace. Pain wise, I was also only a 1 or 2. This is what we want. By cutting back but continuing, I was able to finish the week good. Like country singer Kenny Rogers sang "you got know when to hold em"! Seriously, If I hadn't backed off, and gone for a 9 miler today, I really believe things would have turned out far worse. I might have ended up out of commision for who knows how long, or at least a depressing, disgusting time.If you're struggling with something a good idea is to reduce it but keep it up, then come back.
Till next time.

Isaac and ankles

Hey folks.Tropical storm Isaac didn't do any real damage around here. There was rain and thunderstorms but that was it, at least yesterday. Today started out with on and off rain. Because of slightly increasing ankle pain,especially the right, I decided to delay my morning run. I planned to run on the beach in the evening. Instead I went out back and dead lifted 200 lbs as well as kettle bell get ups.Well by 1 pm there was torrential downpours, along with lightning. On my street water was at least 1 foot high. There went my run. I had to substitute basic exercises ( pull ups,etc) in a circuit for swimming ( IRSC closed early).Later in the evening I practiced some natural running drills along with plyometrics. My pain level is about 3. Like I've said, it's a delicate balancing act, trying to keep up the routine while avoiding injury.I think this week I'll still try to run but much shorter distances ( 1-3 miles). Of course ice always helps! Till next time.

Comeback

Sorry for the delay. From now on I'll try to post something at least once a week. Be patient while I get this blog site going.
Remember, one of the main things I hope to do is clear up alot of the misconceptions about physical training.This comeback of mine is a good example.I ran very little in 2011 due to my right fibula stress fracture. I was also limited in my strength training due to muscle pulls in my shoulders. I have been running now for about 3 months and I've made some progress. I'm averaging about 8:00 a mile, I weigh about 138lbs, am around 9.8-10% body fat. But another measure I use is pain scale, and currently, from 1-10,1 being very weak, 10 being excruciating pain, I'd say my ankles are about 2-3. One of the main things was I've proceeded with caution, focusing on technique, something the commercial fitness industry entirely ignores, and even disdains.That's the major difference between me and most commercial gyms. I'll explain more in future posts. Until then, train hard ( but smart).