WOW: Week of Workouts 2/20/18

Here's the new week of workouts. This week's strength training is focused on a Push/Pull style template. 

Push/Pull is utilized by everyone from athletes to body builders and can even be found in a rehab setting. It's popularity is due, mainly, because of how efficient it makes the training session. Another great byproduct of the pairing of exercises is an improvement in general fitness.

Using a push-pull style will allow you to perform exercises in the same set without making the muscles too fatigued.  For example, a bicep curl (pull) and a tricep extension (push) would be paired together to maximize the repetitions and muscular time under tension, without exhausting one muscle or the other.

Without further delay...

This week's conditioning is going to be done on a field or track and you will need a stopwatch and markers for each day. This week we will be adding more plyometric work in in the form of heiden and broad jumps.

This is a tough week! If you finish up and realize you're in need of some Movement Therapy, please check out SAPT coaching alum Jarrett Brumett! Jarrett will be in at SAPT this Saturday offering one-on-one sessions. Jarrett has been described as a miracle worker by many (I'm serious) and can often find mechanisms of injury or pain when all others have failed. If this describes you, please reach out to him!

Enjoy and let us know if you have any questions or need a form check!

WOW: Week of Workouts 2/13/18

Today we have started a project I've been wanting to get going for awhile now: giving away free training programs!

Here is the first installment...

This week's topic for strength work is an at home program. Having a tight schedule can make it tough to find time to go to the gym, so why not bring the gym to you? I do this all the time! All of the exercises in this series can be done with little to no equipment and should not take very long. 

This week of conditioning should be done on a field or track after the warm up and finished with the cool down. These workouts can be for anyone, but we would especially encourage those participating in sports to try these to find a new way to stay in shape!

That's it! Have fun and please reach out to let us know if you have questions on form or if we can help in any other way.

Maximizing Performance: The Perfect Push-up

Ahh, the push-up. An exercise that is sorely under-appreciated and misunderstood.

What is the push-up? A bodyweight exercise known to dominate military bootcamps and a way for coaches to layer "punishment" onto their teams? Hardly.

If you want to learn more about the insane benefits of the perfect push-up, please look no further than here. You could consider this SAPT's definitive guide to the push-up.

In the meantime, check out this athlete's mastery of the movement:

Coaching the Forearm Wallslide

A deceptively simple exercise, the forearm wallslide delivers a huge ROI:

Common Beginner Mistakes - Part 3

Part 3 of the "Common Beginner Mistakes" series is underway!  Like all the great series' out there (Game of Thrones, Breaking Bad, Star Wars...), it's important that you check out each and every single one.  Take a look back at Part 1 and Part 2.  I'm sure you'll find a hidden gem or two in there that will help you make better progress in the weight room. As you may know, I'm a creature of habit.  I tend to order the same meal from Taco Bell (6 crunch tacos), dry my body off in the same sequence after taking a shower (I know... I'm weird), and I always choose the color blue while playing Settlers of Catan. With that, let's check out a couple of videos of incredible feats of strength.

Mistake #7 - Program Hopping

"Programs Hoppers" are a severe annoyance to all experienced strength and conditioning coaches out.  They typically suffer from a mild case of ADD, commitment issues, and a severe lack of gains.  These individuals can often be seen at your local Crossfit gym, never performing the same workout twice.  These people need a lesson in the mechanisms of musculoskeletal adaptation.  Mentioned in part 2, a major principle behind strength training is called the SAID principle.  This states that you body will form Specific Adaptations to Imposed Demands.  In other words, your body will adapt to the stimulus that you apply to it, HOWEVER, it's critically important that you apply the stimulus for a sufficient period of time. If you're constantly changing the stimulus, the training effect will be negligible, and your body won't experience enough of the same stress to adapt and grow stronger.

This is why most of the established training programs are designed in blocks.  The exercise selection inside of a single block is typically static, and each block typically lasts 3-4 weeks.  This way your body has enough time to experience and adapt to the method of training.  Now, I'm not advocating doing the same exact thing for 3 weeks straight.  Another important principle of strength training is termed the Repeated Bout Effect.  This principle states that as you apply a stimulus and your body recovers and adapts to it, the same stimulus will not elicit an equal amount of adaptation.  Your body experiences a point of diminishing returns, and this is the reason we apply progressive overload and increase the weight on the bar over time.  In this way, we're applying a slightly greater stimulus, but maintaining the movement and allowing our body to adapt to greater and greater amounts of the same stress, and grow stronger because of it.  Here at SAPT, we program our clients in 4 week blocks, increasing volume over time, which in turn elicits progressive and consistent adaptation.

Mistake #8 - Sticking to the Same Program Too Long

Now, this may seem a bit contradictory to our previous point, but hear me out.  I touched briefly on the Repeated Bout Effect above, and this point of diminishing returns applies to whole strength programs/methods of training as well. Eventually, if you continue to do the same thing over and over and over again, you'll reach a point where you just aren't making measurable amounts of progress.  Once this occurs, you need to change the stimulus that you're applying to your body.  This doesn't mean do 1 week of 5/3/1, 2 weeks of the Cube Method, and follow it us with another week of Starting Strength.  You need to stick to a program to actually elicit the adaptation you are trying to achieve, and then mix it up and change the program once you've gotten all that you can from it.

This is a tricky concept, but in reality, you should be grateful for these training principles!  They allow you to gain valuable training experience.  All these programs are created using different training philosophies.  They utilize different methods of manipulating volume over time to elicit strength gains.  We're all unique human beings, and, because of this, we respond to stimuli in different ways and to different degrees.  Some people respond better to high frequency training with low to moderate intensity loads, while others adapt more efficiently to lower volume, high intensity training plans.  You may not respond to a training program in the same exact manner as your best friend, and you also may not adapt as well the second time you perform a program.  As you become more and more experience in strength training, you'll discover what works best for you.  You'll discover the style of training that meshes with your personality, lifestyle, and preferences, and, with a little bit of patience, you'll develop a system of eliciting strength gains progressively.

Circuit Training

With the holidays and travel and gyms being closed, I figured regular trainees might have limited time to work out. Thus, a post from the archives on circuit training hopefully will provide a few useful ideas for training with limited time. Enjoy! 

Picture this:

You got out of work later than ususal... perfect timing to hit rush hour at its height and extend your normal 20-minute commute to the gym into an all-out 45-minute crawl full of frustration.

By the time you get to the gym, you only have about 25 minutes before you need to leave.

What do you do? Do you literally throw in your towel and just go home? How can you possibly salvage a decent training session out of the train wreck that was the afternoon?

Circuit Training is waiting to save the day! Well, so are Time Turners, but us Muggles don't have access to one of those things...

What is Circuit Training?

The possibilities are limited only by your imagination (and your physical capacity. I know from personal experience that performing box jumps after a barbell sumo deadlift is a baaaaad idea).

Typically, circuits are comprised of 5-8 exercises and you want to work with weights about 75-80% of your max. Translation: pick weights that you could probably perform for 8-10 challenging repetitions. String them all together, and work through the circuit with minimal rest between exercises.

In terms of time, you can set up your circuit a couple of different ways:

1. Set a particular rep goal per exercise and then have at it for 15-25 minutes and see how many rounds of the circuit you can perform.

2. Pick a number of rounds to complete and try to finish as quickly as possible. Usually, if you have about 5-8 exercises, 5 rounds will be around 20-ish minutes.

Benefits of Circuits:

1. They're a great way to improve overall conditioning without watching  your hard earned muscle mass wither away. Two recent research reviews (abstracts here and here) have found that steady state cardiovascular training can a) decrease power output (yikes! Not good for athletes that need to produce power aka: everyone) and b) compromises muscle mass (and thus strength) gains. This effect is seen most prominent when aerobic training is 3x/week for greater than 20 minutes- so one jog here and there won't hurt you. The metabolic pathways that aerobic and anaerobic (that is, strength training and sprint/interval training) are conflicting. It's very hard to maintain a large amount of muscle mass and be a long-distance runner!

Circuit training is similar, metabolically, to sprint/interval/hill training in that it preserves lean muscle mass.

Steady state cardiovascular training, on the other hand, can lead to elevated levels of cortisol (stress hormone) which can decrease the effectiveness of muscle-building hormones such as testosterone and insulin-like growth. It also encourages muscle protein break down. Again, based on the research, this was steady-state cardio training 3x/week at 20 minutes or more.

While strength training too breaks down muscle tissue, the anabolic  (building) environment produced by strength training encourages repair more than the catabolic (break down) environment of aerobic training.   Strength coach Charles Poliquin says:

Whereas endurance exercises compromise anaerobic performance and body composition, anaerobic training modes such as sprint intervals and weight lifting will benefit endurance athletes if programed properly. To improve endurance performance, do a strength-type resistance training program with loads of 80 percent of the 1RM or heavier. This will train the type IIA muscle fibers so they increase the rate of force development and get faster.

Type IIA muscle fibers = strong, powerful muscles. We want those!

fiber types

So if you're still with me, we'll move on to the second point.

2. It's time-efficient. After a quick dynamic warm-up and maybe a warm-up set or two of the planned exercises, the total time of a circuit should be no more than 25-minutes start to finish. 15-minutes would even be sufficient depending on the intensity of the exercise selection and weights used. Nice huh? It's just long enough to make you feel like you've worked out but not too long that you're home late for dinner.

3. (but really 2.5) Not only are they time-efficient but they're efficient in the sense that a circuit can hit a lot of muscle groups, through full ranges of motion, in one fell swoop. While a jog will really only get your legs (and, I would argue, not very well since the range of motion is small, the force production is low, and the intensity isn't that high either) and maybe some low level core activation, a circuit can be full body. Take a look at this sample:

Goblet or barbell squat x 6-8

Pushup x 8-10

Step back lunge x 6-8/side

3 Point Row x 8/side

Kettle bell swing x 10

Can you see the total body genius in that? We have lower body (both bilateral and unilateral movements), upper body (push and pull) and a delightful amount of full range of motion exercises. All of which, if one wanted, could be done with just one kettlebell.

Run through that baby 5 or 6 times and try to tell me that's not cardio. Oh wait, you can't. I can't hear you over your screaming lungs and gasping breaths.

4. Because circuits demand so much from your muscles and cardiovascular system, they're pretty calorically expensive, which means your body will be burning calories longer post-workout than they would after a lower intensity training session (aka: low-intensity, steady state cardio). On those above-linked research reviews, it was found that athletes reduced body fat when they performed high intensity exercise (sprints or circuits).

So, if you're looking for an efficient way to reduce body fat, preserve lean tissue, AND improve your cardiovascular fitness, circuit training is definitely a tool you want in your toolbox!

I feel obligated to note that strength training, solid strength training sessions, need to make up the bulk of your training week. Picking up heavy things repeatedly is the best way to build muscle and get stronger. Circuit training, while it won't make you weaker and can aid with strength gains, is inferior overall to 80-90% max lifting in terms of producing maximal strength gains. While I don't recommend basing your entire training plan around circuits, they are beneficial and even fun (yes, fun.) to throw in every once and a while.