Sarah Walls 5/15/12 Sarah Walls 5/15/12

Basic Speed Development Program

The overwhelming request we get almost daily: Do you guys do speed training?

My answer: Hellz YES!

In an effort to compliment my running related warnings over at StrongGirlsWin.com from earlier today, I wanted to take this post to another level and get all geeked-out over some real-deal sprint training.You gotta present both sides of the coin, ya know?

While I've termed this post as "basic speed development," please DO NOT confuse that for BEGINNER speed development. There's a big difference. This sample program is for someone who has at least a year of regimented general training under their belt that is heavy on both sprint and weight training fundamentals.

Without further delay...

Basic Speed Development Program

Day 1 - Starts, Speed, & Total Body Lift with Lower Body Emphasis
Day 2 - Tempo Run
Day 3 - Special endurance & Total Body Lift with Upper Body Emphasis
Day 4 - Tempo Run
Day 5 - Starts, Speed Endurance, Long jump/triple jump Technique (at high intensity and include as overall daily volume), & Total Body Lift (even split)
Day 6 - Tempo Run
Day 7 - Rest

Notes:

Keep your intensity above 90% or below 65%! The in-between work is trash for developing true speed and will only increase the likelihood for injury, while decreasing the chance for improvements.
Avoid the pitfalls of starting with high volume and low intensity. Rather begin with HIGH INTENSITY and LOW VOLUME. Then gradually increase volume while keeping the intensity high.

Sample Program Details:Monday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Overhead Push Throw x 6-8 + Keg Toss x 6-8 (at least 1-minute rest between each throw, we're after MAX EFFORT with every single toss/throw); Weights: Total body lift with lower body emphasis; Core: 100 reps (choose whatever floats your boat) Tuesday - Tempo Run: 8-12 x 100m (easy, basically a fast jog) + complete 10-20 V-Ups (or whatever core work you prefer) between each run - use the runs as the recovery between the V-ups Wednesday - Special Endurance: 2 x 150-300m with 20-25 min recovery; during the recovery (every 7-8 mins) do some light tempo runs, body weight calestenics, core, etc. the goal here is to simply stay warm during the break; Weights: Total body with upper body emphasis; Core: 200 reps (choose whatever floats your boat) Thursday - Tempo Run: Similar to Tuesday Friday - Speed Work: 2 x 3 x 20-30m accelerations (rest at least 4-minutes between reps); Med Ball Throws @ 6-10lbs: Squat to Slam x 6-8 + Falling Forward Chest Throw to Sprint x 6-8 (at least 1-minute rest between each throw, we're after MAX EFFORT with every single toss/throw); Weights: Total body lift (even split); Core: 100 reps (choose whatever floats your boat) ***After several weeks, longer sprints (50-60m) can be added to the speed workouts on Mondays and Fridays.

Good luck, may the Force be with you...

Get it? Force...

...I already said I was getting geeked-out over this one, so I think that was a pretty solid joke.

Sarah Walls 5/11/12 Sarah Walls 5/11/12

Bridging the Gap Between Rehab and Sports Performance Training

This morning, Sarah and I are meeting with a local physical therapy clinic, in order to discuss working together to better serve our athletes and clients. This reminded me of an article of mine that was published a couple years ago over at ElitefTS.com, that many of you may not have seen yet.

Bridging the Gap Between Rehabilitation and Sports Performance Training

One of the things we at SAPT pride ourselves in, and something that separates us from surrounding training facilities, is our ability and genuine desire to help people train around injuries they are currently experiencing and/or just coming off of. On top of this, we are well aware of the fact that if injured athletes fail to immerse themselves in a sound, science-based resistance training regimen immediately following physical therapy, the odds are quite high they'll be right back in the PT clinic, or, even worse, on the surgeon's table.

However, we also realize that we are not physical therapists, nor do we pretend to be. Which is why we seek to form and maintain symbiotic relationships with PTs. When the strength coach and physical therapist each work within their own, unique sphere of expertise, while simultaneously collaborate with one another, the athlete/client will be in much better hands than if they neglected either of the two options.

Anyway, while it's not the most "sexy" of topics, the article above dives into some practical solutions for the strength coach, physical therapist, and (most importantly) the injured athlete.

Sarah Walls 3/13/12 Sarah Walls 3/13/12

Get a Massage: Research Backs it Up!

My amazing spouse surprised me with a short getaway this past weekend. He coordinated everything: Arabella’s weekend care, room at the Gaylord in the National Harbor, meals, and – what I want to focus on – a massage. It’s been a while since I had a really good massage. My last one was also a pregnancy massage, which I thought was a bit too light – I mean, just cause I’m pregnant, doesn’t mean I’m not training. So, I was pleasantly surprised when this therapist really started digging into the muscle adhesions.

She effectively addressed my trouble areas: upper back, lower back, and calves. Plus, found an unexpected problem area in my lateral deltoids.

Ryan’s therapist attacked the root of his elbow tendonitis by working on his forearms and, hopefully, reiterated (in his mind) the importance of soft-tissue care for this type of ailment.

This experience got me thinking about all the benefits that have been proven to be associated with massage:

Are you an athlete with athsma? If so, read this… a little massage will likely improve your pulmonary function (and, bonus alert, feel amazing):

Pulmonary Functions of Children with Asthma Improve Following Massage Therapy. Objectives: This study aimed at evaluating the effect of massage therapy on the pulmonary functions of stable Egyptian children with asthma. Design: This study was an open, randomized, controlled trial. Settings/location: The study was conducted in pediatric allergy and chest unit of the New Children's Hospital of Cairo University, Egypt. Subjects and interventions: Sixty (60) children with asthma were divided randomly into two equal groups: massage therapy group and control group. Subjects in the massage therapy group received a 20-minute massage therapy by their parents at home before bedtime every night for 5 weeks in addition to the standard asthma treatment. The control group received the standard asthma treatment alone for 5 weeks. Outcome measures: Spirometry was performed for all children on the first and last days of the study. Forced expiratory flow in first second (FEV1), forced vital capacity (FVC), FEV1/FVC and peak expiratory flow (PEF) were recorded. Results: At the end of the study, mean FEV1 of the massage therapy group was significantly higher than controls (2.3±0.8 L versus 1.9±0.9 L, p=0.04). There was no significant difference in FVC (2.5±0.8 L versus 2.7±0.7 L, p=0.43). However, FEV1/FVC ratio showed a significant improvement in the massage therapy group (92.3±21.5 versus 69.5±17, p<0.01). PEF difference was not significant (263.5±39.6 L/minute versus 245.9±32 L/minute, p=0.06). Conclusions: A beneficial role for massage therapy in pediatric asthma is suggested. It improved the key pulmonary functions of the children, namely, FEV1 and FEV1/FVC ratio. However, further research on a larger scale is warranted.

No, asthma? Just a regular ol’ person? This study indicates all kinds of great biologic effects:

A Preliminary Study of the Effects of a Single Session of Swedish Massage on Hypothalamic-Pituitary-Adrenal and Immune Function in Normal Individuals. Objectives: Massage therapy is a multi-billion dollar industry in the United States with 8.7% of adults receiving at least one massage within the last year; yet, little is known about the physiologic effects of a single session of massage in healthy individuals. The purpose of this study was to determine effects of a single session of Swedish massage on neuroendocrine and immune function. It was hypothesized that Swedish Massage Therapy would increase oxytocin (OT) levels, which would lead to a decrease in hypothalamic-pituitary-adrenal (HPA) activity and enhanced immune function. Design: The study design was a head-to-head, single-session comparison of Swedish Massage Therapy with a light touch control condition. Serial measurements were performed to determine OT, arginine-vasopressin (AVP), adrenal corticotropin hormone (ACTH), cortisol (CORT), circulating phenotypic lymphocytes markers, and mitogen-stimulated cytokine production. Setting: This research was conducted in an outpatient research unit in an academic medical center. Subjects: Medically and psychiatrically healthy adults, 18-45 years old, participated in this study. Intervention: The intervention tested was 45 minutes of Swedish Massage Therapy versus a light touch control condition, using highly specified and identical protocols. Outcome measures: The standardized mean difference was calculated between Swedish Massage Therapy versus light touch on pre- to postintervention change in levels of OT, AVP, ACTH, CORT, lymphocyte markers, and cytokine levels. Results: Compared to light touch, Swedish Massage Therapy caused a large effect size decrease in AVP, and a small effect size decrease in CORT, but these findings were not mediated by OT. Massage increased the number of circulating lymphocytes, CD 25+ lymphocytes, CD 56+ lymphocytes, CD4 + lymphocytes, and CD8+ lymphocytes (effect sizes from 0.14 to 0.43). Mitogen-stimulated levels of interleukin (IL)-1ß, IL-2, IL-4, IL-5, IL-6, IL-10, IL-13, and IFN-? decreased for subjects receiving Swedish Massage Therapy versus light touch (effect sizes from ?0.22 to ?0.63). Swedish Massage Therapy decreased IL-4, IL-5, IL-10, and IL-13 levels relative to baseline measures. Conclusions: Preliminary data suggest that a single session of Swedish Massage Therapy produces measurable biologic effects. If replicated, these findings may have implications for managing inflammatory and autoimmune conditions.

Thinking about getting a pre-event massage before your next competition? BE CAREFUL with your decision and KNOW yourself!

Psychophysiological effects of preperformance massage before isokinetic exercise. Sports massage provided before an activity is called pre-event massage. The hypothesized effects of pre-event massage include injury prevention, increased performance, and the promotion of a mental state conducive to performance. However, evidence with regard to the effects of pre-event massage is limited and equivocal. The exact manner in which massage produces its hypothesized effects also remains a topic of debate and investigation. This randomized single-blind placebo-controlled crossover design compared the immediate effects of pre-event massage to a sham intervention of detuned ultrasound. Outcome measures included isokinetic peak torque assessments of knee extension and flexion; salivary flow rate, cortisol concentration, and [alpha]-amylase activity; mechanical detection thresholds (MDTs) using Semmes-Weinstein monofilaments and mood state using the Profile of Mood States (POMS) questionnaire. This study showed that massage before activity negatively affected subsequent muscle performance in the sense of decreased isokinetic peak torque at higher speed (p < 0.05). Although the study yielded no significant changes in salivary cortisol concentration and [alpha]-amylase activity, it found a significant increase in salivary flow rate (p = 0.03). With the massage intervention, there was a significant increase in the MDT at both locations tested (p < 0.01). This study also noted a significant decrease in the tension subscale of the POMS for massage as compared to placebo (p = 0.01). Pre-event massage was found to negatively affect muscle performance possibly because of increased parasympathetic nervous system activity and decreased afferent input with resultant decreased motor-unit activation. However, psychological effects may indicate a role for pre-event massage in some sports, specifically in sportspeople prone to excessive pre-event tension.

Outside of these few studies, there are loads of studies supporting massage for everything from improving brain development in preterm babies to care for cancer patients to treating chronic constipation.

Pretty interesting stuff and perhaps something to add to your self-care to-do list.

Sarah Walls 6/10/11 Sarah Walls 6/10/11

The Perfect Pushup: Diagnosing the Pushup

Pushups are probably looked down upon so often because they're the first exercise most people learned in grade school during gym class. They're often viewed as elementary and "too easy" for most, likely because they're not seen as sexy as another popular exercise: the bench press.

The funny thing is, the pushup seems to be one of the most frequently butchered exercises I see on a regular basis. When I walk around most gyms , I cringe at the form I see people using it's honestly very difficult to stop myself from running around like a Form Nazi in order to keep people from injuring themselves.

Today, I'm going to give the most common technique flaws I see take place during the everyday pushup, and some corrections on how to get much more "bang for your buck" from this exercise. The pushup is an AWESOME tool in your training arsenal, but the problem is it frequently isn't executed in a manner that will give people the results they're seeking.

I'll be giving video demonstrations of how NOT to do them, and then a video of what a real, perfect pushup looks like. All this on top of showing a few other pushup variations you can toy with once you master the perfect pushup. Aren't I a nice guy? You can buy me a cup of coffee later, no worries.

Anyway, let's get the geeky side of things out of the way. Here's where I'll be explaining the "why" behind pushups.

Why Perform Pushups?

* They teach you to control your body from head to toe. When performed correctly, they engage countless muscles in the pelvis, abdominals/low back, upper back, and then of course the chest, shoulders, and triceps. The nerdy way to describe the stabilization required during pushups is "lumbo-pelvic stability" which teaches you to control your core in a functional manner, leading to benefits both in and out of the weight room (I'll let you use your imagination here).

* It effectively trains movement of the scapulae (shoulder blades), giving you healthy shoulders for the long haul. Unlike the bench press, a pushup allows the shoulder blades to glide freely. When pushups are performed correctly (i.e. "pulling" yourself to the floor, and pressing yourself all the way up so your shoulder blades protract at the top) you engage the serratus anterior, a key player in shoulder health and function. The serratus, along with the lower trapezius, are two muscles that are pervasively dormant in our population. These two muscles work synergistically with the upper trapezius to upwardly rotate the scapula when your arm moves overhead (think: throwing a ball, or performing an overhead press). In fact, when I worked in the physical therapy clinic, the most common denominator in the patients with shoulder problems was weakness in both the serratus and the lower traps.

* They're a closed chain exercise, essentially making them more shoulder-friendly than the bench press (an open-chain exercise). * When done properly, they'll help boost your bench press, squat and deadlift numbers. Not to mention: aid you in your quest to achieve the look and function of a physical specimen. Hah! Now you're listening.

Anyway, below are videos of me performing various incorrect pushups. The technical flaws may evade you initially, but look closer, and you'll see them. You'll probably see some pushups that you weren't aware were even considered erroneous!

Note: The following 6 videos demonstrate INCORRECT form.

Error #1: Forward Head Posture

This is the most common error that people are unaware of, I believe. You'll see that my head juts forward, hitting the ground before my chest makes contact (the chest should touch the ground FIRST in a perfect pushup).

Error #2: No Scapular Retraction (aka "loose upper back")

Another common flaw most people are unaware of. You'll notice in the video that I "fall" to the ground, instead of intentionally "pulling" myself to the floor. The upper back is loose, there's no scapular retraction (think: pinching a pencil between your shoulder blades), and I'm essentially just letting gravity drop me to the floor.

Error #3: Excessive Elbow Flare

You'll see the elbows make a 90 degree angle with my torso (they should be tucked at roughly 45 degrees).

Error #4: Hip Sag

This is where the person lacks the "anterior-posterior" engagement of the core and the hips/low back sag to the floor (the body should form a completely straight line from head to toe, remaining stiff as a board).

Error #5: Elevated Hips

This is where the butt sticks up in the air. It's another compensation pattern (similar to #4) people slip into when they lack the core strength to effectively resist the pull of gravity throughout their entire body.

Error #6: Looking Straight Ahead/Looking "Up" (no video shown).

This is where people tilt their head up and look straight ahead as they perform pushups. It seems every sports coach tells their kids to do this! Look straight down at the floor when you do your pushups (unless you desire cervical problems down the road...be my guest).

So, what does a Perfect Pushup look like?

Here (at last!) is the correct version:

Key Coaching Cues:

* Hands just be just outside shoulder width, and the elbows tucked at 45 degrees (or less) to the torso. Don't listen to people who tell you that placing your hands wider will give you better chest development! All that will do is fast-track you to shoulder pain and a subsequent physical therapy appointment. * "Pull" yourself down to the ground, actively engaging the scapular retractors and essentially the entire upper-back musculature. * Keep your chin tucked (think: give yourself a "double chin") so you don't "reach for the ground" with your head. * The chest should touch the floor first (i.e. not your hips or your head) * Squeeze your abs and glutes tight throughout the entire movement * Entire body should be perfect alignment, and you should remain as tight as if someone were about to come along and try to knock you over.

Once you master the basic perfect pushup (it will take longer than you think: you should be able to do at least 20 before progressing further), there are a number of ways to increase difficulty. One way is wrap a sturdy resistance band around you, so that the movement will become harder as you reach the top portion of the pushup (as the band tension increases). You can elevate the feet as well.

Both versions are combined and shown in the video, here:

There are a million different variations you can use (in truth, you really don't need many, but it's always nice to spice things up from time to time). You can do walkover pushups, as shown here (much harder than they look!):