Tips on Training for a Hike

Irony of all ironies, I had planned on writing a post about hiking for today (I’ve been getting requests) and what did Steve do yesterday?!? A hiking post… unbelievable! Maybe this week will be SAPT's unofficial training for a hike week or something. So, I'm sticking with my post for today and felt is was appropriate to post a picture of one of the hikes I went on last week - this one is in Red Rock State Park. Tips on Training for a Hike

1. Single Leg Strength Work is Essential! A large percentage of training should be dedicated to Step-up and Step-down variations. This is pretty much what a hike is after all. The step-up will help you get up to the peak, but what about when you’re on your return trip and your legs are fried? That’s when the step-downs will become crucial. Having exceptional eccentric strength in a fatigued state will not only allow you to return safely, but more quickly, too! I’m afraid I may sound like I’m hopping on Mike Boyle’s anti-bilateral movement crusade with this, but I think ditching the squats and deads may be a great move for a focused time leading up to an important hike.
2. Bracing Variations. As Steve pointed out in his post yesterday, hikers will usually be loaded up with all kinds of gear (think added weight) and they need to be able to easily brace and stabilize to carry the loads without undue fatigue. How can you train this in the gym? Give BB Squat Hold Variations, Mis-Loaded BB Hold Variations, Plank Hold Variations, and Band Swing Hold Variations a try.  Notice the theme word for these exercises is “hold” a.k.a. isometric – a hiker needs to have an extremely strong “core” (gasp, I can’t believe I just used that word) to ensure the muscle groups that should be doing the bracing do their jobs.
3. Mobility Work. This will be critical for the entire body. Especially considering that hikers often stay in a fairly upright position, so when they need to call on some extreme hip mobility to traverse certain terrain you want that mobility to be present. Otherwise, injuries will pop up.
4. Lastly, if I seriously wanted to show my hiking prowess off, I would implement Steve’s HICT training. Add this in twice a week plus a long hike on the weekend.

***I'm going to get some videos up this evening, so please check back if you want to see some of the variations I mentioned!

Don't forget, if you're out of the DC/NoVA area, we can still get you prepared to destroy your next competition, event, or just life. Find out more by requesting information on our distance coaching program!

Time For Some Basic Body Maintenance

We lose mobility as we age.

When you were a baby, you were able to stick your foot in your mouth. Think about that. Sticking your foot in your mouth. Try to do that now, and every 49 out of 50 of you will most likely find this to be laughable.

Why does this even matter? Well, an extremely simplified way of putting it is that if you're unable to draw ROM (range of motion) from a joint that is supposed to be able to provide it, then you're going to compensate at a joint that is not supposed to move. A quick example of this is that many people with low back pain tend to have stiff hips (their back is moving to pick up the slack, due to lack of mobility at the hips).

• If you’re a weightlifter, better mobility will improve your positioning during the set-up, thus giving you a greater mechanical advantage. This will allow you to move even heavier weight, and, more importantly, do it safely.
• If you’re an athlete, greater mobility is going to help you produce more force (a quick example being that improved dorsiflexion ROM at the ankle will prevent you from prematurely drifting on to the ball of the foot, thus allowing more force to come from the powerful posterior chain).
• Heck, even if all you care about is tending your garden well into your years, you’re be at reduced risk of back pain due to the fact you can sit into a deep squat without significant rounding of your lumbar spine.

LB FaceOffjpg

I recently came across an old picture of myself getting ready to face-off, back in my competitive lacrosse days, that brought home the very point I addressed above (I'm in the red/black on the left): As you can see, I'm as low to the ground as possible. When getting into position for a face-off in lacrosse, it's generally accepted that one of the keys to gaining an immediate advantage over your opponent is to be lower than they are.

When looking at this picture, I was promptly struck by the fact that it was much easier for me to get into this position back in high school than it would be for me today. I didn't know it at the time, but I was asking my body to provide quite a bit of ROM at my ankle and hip joints, and also throughout my entire thoracic spine. This, in turn, would put me in better position to utterly destroy him win the face-off.

Anyway, this picture gave me a pretty large "pillow womp" to the face. I realized that, while I do perform about 10 minutes of mobility drills before my lifting sessions, it's not even close to the quantity I need to undue the hours of sitting (in my car, in coffee shops, at my desk, etc.) each week. Gradually, over time, I have lost mobility and created more positional problems for myself. I decided to make a greater effort in prioritizing my movement quality via some quality drills (which I show below).

Given that most of you spend 40+ hours per week (and this is probably giving you more than deserved credit), you'd be wise to listen up. This past Sunday I spent a good deal of time fixing up all the sticky junk restricting my motion. I took some pictures of some of the drills I've found to be the "best" in hopes that you can benefit, too.

Spend two minutes per side for most of these drills. Remember, doing some quick bodyweight squats before your lifting session isn't enough to undue the abuse you give your body from sitting (aka "the slow death position") 160 hours a month.

Before I begin, I can thank Kelly Starrett of the Mobility Project for a few of these drills. He's doing a great thing over there (to put it mildly) by encouraging people to daily work on their grody joint mobility.

For the first three, you can use any table or bench. The last picture shows a variation I'll use in coffee shops (not kidding), as it keeps my foot off the table. Think "chest tall" for all of these. You'll cover hip flexion+external rotation, throracic spine extension, and get in a bit of adductor work, too (in the first photo).

DCIM100SPORT

DCIM100SPORT

DCIM100SPORT

Next, we'll receive a bit of improved dorsiflexion ROM (in the top left photo), as well as some much-needed work on the iliopsoas and rectus femoris (a few of the hip flexors) in the right and bottom photos. You can use any wall or elevated surface for ankle drill, and can use a couch, chair, etc. for the right one. You'll need a sturdy resistance band for the bottom mob shown.

DCIM100SPORT

DCIM100SPORT

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And, lastly, enjoy some extension of the thoracic spine (and perhaps a bit of stretching in the lats), by propping your elbows up on a bench:

DCIM100SPORT

For all of these drills, think "contract....then relax." Hold the stretch for about ten seconds, relax, and then repeat for two minutes or so.

You'll feel like a million bucks when you're done, not kidding.

W, T, Y, and I your way to a stronger serve, pitch, or bench press…

Initially, the vast majority of our clientele exhibit less than optimal upper-back strength/stability, and a drastic imbalance between the upper traps and mid/low traps (the upper traps proving to be dominant in this relationship). Considering a large portion of our clientele are overhead athletes, the scenario above provides a perfect recipe for shoulder dysfunction. Desk jockeys and bench press “specialists,” keep reading because you can benefit from the information below as well. One of the many drills we incorporate into our clienteles programming to increase strength and reduce asymmetries in the stabilizing muscles surrounding the shoulder blades is W, T, Y, and I. The clip below was taken from our online database of exercises that we use to coach our distance coaching clientele. Without further ado, I give you the W, T, Y, and I drill:

The drill’s benefit lies in the execution of the movement (what else is new, right?). A couple important coaching cues to note are as follows:

-Perform these drills on a flat-solid surface where one is parallel to the ground. This will ensure the delts and upper traps don’t take over the movement. My preferred surfaces are a bench, or treatment table. You’ll see these drills sometimes performed on stability balls or other unstable surfaces. I’d advise not doing them on these surfaces as it’ll detract from force output and subsequently the conditioning of the upper-back musculature.

-Avoid hyperextension of the lumbar spine (lower back) as this will again limit the effectiveness of the drill.

-Be sure to squeeze the middle of the back (lower and mid trap activation!) when performing these movements. If you feel like you’re shrugging to raise the arms, that’s a sign your upper traps are taking over and you’re now just compounding problems…

-If you’re having a difficult time performing them bilaterally (both arms simultaneously), try performing them one arm at a time.

-Try to relax the neck as much as possible; stare at the ground NOT the wall in front of you.

If you’re an overhead athlete it’s imperative that you address your upper-back through drills such as these. Honestly, your pitching career probably depends on it.

For our bench press “specialists” in the crowd, if you think addressing the retractors and depressors is a waste of your time, enjoy benching 185 the rest of your life…if you’re lucky enough to bench the rest of your life.

And for the desk jockey whose neck and shoulders kill him after a day at work, or weekend golf/tennis match, come see SAPT and we’ll get you right.

To improve your fastball, serve, bench press or just quality of life, give me a clicksee right HERE…

A pocket full of M80’s and Roman Candles…who’s coming with me…

Chris AKA Romo AKA "Put your dishes in the dishwasher, please"

4-Weeks to a Stronger Total Body

That’s a short amount of time to make some big gains, I’ll admit. But for much of the population adding a grip strength specialization routine to their regular training program can result in significant gains on all of their lifts. Why is improving grip strength so effective? Basically, grip strength tends to be the “weak link” for recreational lifters and athletes alike and, thus, a lot of extra neural activity is wasted in the direction of controlling the grip musculature that can be more effectively directed towards the large muscle groups (think about the deadlift… what fatigues first? Your legs, your back, or your grip? The last thing you should notice fatiguing is your grip). So, spend a handful of weeks crushing your grip and you should quickly notice the following benefits:

1. For most men, another 3-5 reps squeezed out on pulling movements like body weight pull-ups and for most women, another 1-2 reps. 2. The perception of easier deadlifting and – gasp – even squatting! You heard it hear first, folks, a stronger grip will give you a bigger squat, too! 3. A slight bench press PR… it might show up in the form of a repetition PR or a max PR, I’m not sure. But you’ll get a PR, I promise. Want to test this one out? Set up a bench press with just the bar, for the first 5 repetitions lightly grasp the bar and notice how it feels. Then reset and this time squeeze the bar as if your life depends on it. What do you notice now? Something you already though was easy is now way easier and those nagging issues with shoulders and wrists often clear up like magic.

You’ll even get injury prevention benefits for the elbow and shoulder directly from increased and focused grip training. Plus, if you want to include the numerous injury prevention benefits that will come from increasing load and proficiency on the lifts I noted above, you only have to ask yourself… “How fast can I get some heavy fat bar holds going on?!?” At SAPT, grip training is a regular portion of our programs and can be found in forms both direct and indirect. Here are a few examples of some of our favorite direct grip exercises:

• Farmer’s Walk variations with a towel hold. • Kettlebell or plate pinch (squeeze as if you’re trying to ring water from the iron). • Sledge Leveraging. • Sledge Finger Walks (not for the faint of heart). • Barbell Holds – one of my personal favorites for the rowing team at Mason – just load up a barbell and hold with perfect posture for time.

Consider spicing up your routine and your fast tracking your strength gains by adding in some direct grip work – and for goodness sake, if you know what “straps” are, throw them away!

Suspended Pushup (with a twist) for an Added Challenge + Improved Shoulder Stability

The primary function of the rotator cuff (which many people often miss) is to center the humeral head in the glenoid fossa. In order to accomplish this, the dynamic stabilizers of the shoulder need to be on their "A" game. This is of special consideration when dealing with athletes, as the nature of competition is frequently an "open loop" scenario. See the video below for a pushup variation that incorporates some dynamic stabilization of the shoulder girdle. We named it "Suspended Pushup ISO Hold (with perturbations) into Repetitions."

A couple notes:

1. Having a studly powerlifter give you perturbations during the ISO hold is optional, as the suspension straps inherently provide a stability challenge on their own.
2. This exercise hits multiple birds with one stone. It will give you a tremendous challenge for your core (you're essentially holding a plank position for the entire time), give you a nice stretch for the pecs in the bottom, improve the ability of your rotator cuff to stabilize the humeral head (where your upper arm bone attaches to the shoulder joint), and develop your upper body strength. Sounds like a winner to me.
3. As shown in the video, hold at the bottom for 10-20 seconds, and then move into the desired number of repetitions. Stay TIGHT in the bottom. Everything should be braced. Everything....
4. Using the suspension straps is actually a fairly advanced progression of a pushup (especially if your feet are elevated, as shown). Be sure you master the ground-based pushups first.
5. (Piggybacking off of #2) If you don't have access to suspension straps (or a partner), no problem! Holding a tight isometric at the bottom of a pushup (on the floor), and then moving into repetitions, can make a great way of taking on a new challenge if standard pushups have become a bit easy for you.
6. You increase testosterone levels by 50% if you wear a "Do Work" shirt while performing these.

Just don't tear your shoulder in two....Stevo

SAPT's Top 5 Exercises for New Moms

Happy Birthday Arabella!

I’ve always heard a lot about how hard it is for a new mom to find time to exercise. But, I’m now living it and I’m here to tell you it’s a bunch of hooey. Regardless of time, here are my top 5 best exercises that ALL new moms are already doing in some form or fashion. So why not make them an actual workout?… you’re doing them anyway!

My Top 5 Exercises for New Moms

1. Baby Goblet Squat (Ass to Grass) - I can’t even begin to guess the number of deep squats I’ve done over the last 12 months. This is a legit exercise that allows mom to work on ankle, hip, and thoracic mobility along with quad, hamstring, glute, CORE musculature, and upper back strengthening. Start with just a couple sets of 3-5 reps and work up 10, 15, or even more reps.
2. Stairs – This one’s easy and obvious. That sweet little baby wants to be held all the time and mom wants to finish losing those last few LB’s, so why not take advantage of the situation and do a little low impact cardio on your household’s stair case?
3. Baby Clean and Press – This one is fun for mom and baby and, as is common for all these exercises, occurs naturally. Hold the baby about mid-torso level and hoist her up overhead. This will work on a touch of posterior chain power development and get mom some much needed upper body strength and stability! Stick with just a handful of reps (3-6) for multiple sets.
4. Baby Gate Hip Mobility – If the Ass to Grass Baby Goblet Squats aren’t getting it done for the hip mobility, then inevitably mom will have the benefit of crossing over a baby gate about 3 zillion times a day. I started enjoying improved hip mobility around 7 months when Arabella began crawling and suffered two cracked toenails to prove my hip mobility could, in fact, use improvement. You can’t do to many of these, just try to keep good form (chest up, lift you knee, no hip drop) and enjoy the benefits!
5. Baby Carrier Household Chores – Talk about great for improving general physical preparedness (GPP)! Last summer Arabella and I spent many hours together with her strapped on my chest in the baby carrier while I did everything from dishes to laundry to vacuuming. You quickly learn if your core is strong or not. This one crushes the lower and upper back, in particular, but is excellent for rebuilding stabilization strength in mom’s midsection.

Here are a few more advanced exercises you can give a try if you’re feeling “froggy.” I should note that my baby is not old enough to reliably stay on my back for the plank or push-ups, maybe in a few more months!

1. 1-Arm Baby Cradle Carry + Full Laundry Basket Carry – An advanced technique for the busy mom. Grab baby in one arm and full laundry basket in the opposite arm. This exercise is very similar to some of the Mis-loaded bracing/farmer’s walk variations we do at SAPT. Great for improving core strength and stability!
2. Baby Plank – Use baby’s body weight to increase the difficulty of a standard prone plank.
3. Baby Pushups – Again, using baby’s body weight to increase the difficulty of a push-up. Although we haven’t tried these yet, I’m pretty sure she’ll be having a pretty good time sitting on my back while “the ride” takes her up and down!

I’ll admit when I got the idea for this post it was designed to be “tongue in cheek,” but as I got to thinking about all the ways having a baby challenges new moms physically, I realized that these are some pretty darn good exercises. Not only are they fun, but they are also very productive if you just focus on doing a few things correctly and accumulating a bit of volume.

So to sum up, today is Arabella’s first birthday and I find myself exceptionally happy. I’m completely in love with my daughter and have found that my husband and I truly work well together. I’ve managed to lose all my “baby weight” and even a few more pounds to boot. And the icing on the cake? I’m working less and earning more.

If you know any new moms who might find this post motivational or inspirational, please forward it to them and don’t forget we offer comprehensive distance coaching to help moms all over the country lose those last few baby LB’s!