Cardio Strength Training

Product Description

Cut workout time in half and get double the results!

If you’re a guy with little time to work out and pounds of fat to burn, the thought of having to spend hours in the gym lifting weights and doing cardio can be a daunting proposition. Now, Cardio Strength Training solves both problems with simple, fast, and effective workouts that incorporate challenging, muscle-building combination moves and fat-frying cardio exercises to help you kill two birds with one stone. Built on the same principles Robert Dos Remedios uses to train Division I collegiate athletes, Cardio Strength Training provides safe and innovative workouts and nutritional advice for anyone looking to drop pounds of flab and build a functionally strong physique. Every workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men’s Health Power Training.

About the Author

Robert Dos Remedios, CSCS, director of speed, strength, and conditioning at College of the Canyons in Southern California, is the recipient of the 2006 National Strength and Conditioning Association (NSCA) collegiate strength coach of the year award. He is a contributor and advisor to Men’s Health magazine. Visit his website, www.coachdos.com

Cardio Strength Training

Why young kids should start strength training

I read this very interesting blog post by Eric Cressey this morning and he provides some great facts on why parents shouldn't be afraid of having their children start resistance training. I just said resistance training, not necessarily weight training - begin with bodyweight exercises, mastering technique before progressing to using external loads.

Check out the rest of Eric's blog

Alleviating Ailing Ankles

Anyone that has worked with field and court sport athletes has undoubtedly dealt with his fair share of athletes with ankle injuries. The ankle is the most frequently injured joint in sport accounting for one-third of all injuries. As the Western approach to medicine is highly reactionary in nature, we typically follow ankle injuries up with rest and taping to assist the body in stabilizing motion. Unfortunately in many cases, this is not enough to restore proper function at the ankle and leads to a loss of ankle dorsiflexion and an increased likelihood of repeated ankle injury in the future.


Alleviating Ailing Ankles

Problem - Raw Bench Press; Solution - Plyometrics

The bench press is classified as a low speed, muscular strength test. Low speed muscular lifts generally require three seconds or less for a one repetition max (5, p. 288). In spite of this, speed training in the bench press has become increasingly popular. Louie Simmons of Westside Barbell Club popularized this concept by advocating a speed day in the bench press. Some call it a “dynamic” day, and some call it a “light” day. Fred Hatfield is a proponent of Compensatory Acceleration Training (CAT), which is defined as the lifting of submaximal weights with maximum force. These developments in dynamic training have changed powerlifting, and they play a major role in the success of powerlifters in the bench press.

The concentric portion of the bench press has three phases. First is the initial acceleration phase, where the weight is brought from a resting position on the chest to maximum speed. The constant speed phase maintains maximal speed. In the deceleration phase, the weight slows toward lockout to avoid hyperextension of the joint (4).

Problem - Raw Bench Press; Solution - Plyometrics

S B Coaches College - Tip of the Month December 2009

This month's tip of the month is a guest blog post from strength and conditioning coach, Sergio Merino. Sergio has been interning for me since August and has really grown as a young professional and really gets what it means to be a strength and conditioning coach. He is still learning about training methodologies and how to coach and get athletes to do what he wants, but really understands that the field is very broad and we have many responsibilities as coaches.

This was a blog post that I really enjoyed and am sure that all of you will as well.

-Brijesh

The Missing Factor in Strength and Conditioning Programs

Long time no post but I'm really fired up for this one.

Sitting here at work I began to think to myself what separates losers from winners. Is it skill? Probably. Is it genetics? Probably. Is it better coaching? Maybe. Is it a better training program? Possibly.

There are so many factors that can influence the outcome of a game but what if you evenly matched every single outside factor? You're left with a factor that must be internal. Then it hit me. Teams that win are competitors. No matter who they face they are ready to compete. They don't hang their heads in defeat when the odds are stacked against them or they're down by so many scores it seems unlikely that they can actually make a comeback.

Click here to read the rest

S B Coaches College - Tip of the Month December 2009

This month's tip of the month is a guest blog post from strength and conditioning coach, Sergio Merino. Sergio has been interning for me since August and has really grown as a young professional and really gets what it means to be a strength and conditioning coach. He is still learning about training methodologies and how to coach and get athletes to do what he wants, but really understands that the field is very broad and we have many responsibilities as coaches.

This was a blog post that I really enjoyed and am sure that all of you will as well.

-Brijesh

The Missing Factor in Strength and Conditioning Programs

Long time no post but I'm really fired up for this one.

Sitting here at work I began to think to myself what separates losers from winners. Is it skill? Probably. Is it genetics? Probably. Is it better coaching? Maybe. Is it a better training program? Possibly.

There are so many factors that can influence the outcome of a game but what if you evenly matched every single outside factor? You're left with a factor that must be internal. Then it hit me. Teams that win are competitors. No matter who they face they are ready to compete. They don't hang their heads in defeat when the odds are stacked against them or they're down by so many scores it seems unlikely that they can actually make a comeback.

Click here to read the rest

S B Coaches College - Tip of the Month December 2009

This month's tip of the month is a guest blog post from strength and conditioning coach, Sergio Merino. Sergio has been interning for me since August and has really grown as a young professional and really gets what it means to be a strength and conditioning coach. He is still learning about training methodologies and how to coach and get athletes to do what he wants, but really understands that the field is very broad and we have many responsibilities as coaches.

This was a blog post that I really enjoyed and am sure that all of you will as well.

-Brijesh

The Missing Factor in Strength and Conditioning Programs

Long time no post but I'm really fired up for this one.

Sitting here at work I began to think to myself what separates losers from winners. Is it skill? Probably. Is it genetics? Probably. Is it better coaching? Maybe. Is it a better training program? Possibly.

There are so many factors that can influence the outcome of a game but what if you evenly matched every single outside factor? You're left with a factor that must be internal. Then it hit me. Teams that win are competitors. No matter who they face they are ready to compete. They don't hang their heads in defeat when the odds are stacked against them or they're down by so many scores it seems unlikely that they can actually make a comeback.

Click here to read the rest

S B Coaches College - Tip of the Month December 2009

December Tip of the Month December 2009

This month's tip of the month is a guest blog post from strength and conditioning coach, Sergio Merino. Sergio has been interning for me since August and has really grown as a young professional and really gets what it means to be a strength and conditioning coach. He is still learning about training methodologies and how to coach and get athletes to do what he wants, but really understands that the field is very broad and we have many responsibilities as coaches.

This was a blog post that I really enjoyed and am sure that all of you will as well.

-Brijesh

The Missing Factor in Strength and Conditioning Programs

Long time no post but I'm really fired up for this one.

Sitting here at work I began to think to myself what separates losers from winners. Is it skill? Probably. Is it genetics? Probably. Is it better coaching? Maybe. Is it a better training program? Possibly.

There are so many factors that can influence the outcome of a game but what if you evenly matched every single outside factor? You're left with a factor that must be internal. Then it hit me. Teams that win are competitors. No matter who they face they are ready to compete. They don't hang their heads in defeat when the odds are stacked against them or they're down by so many scores it seems unlikely that they can actually make a comeback.

Click here to read the rest

Building Bigger Legs, One at a Time from Mike Boyle

This blog post comes from Mike Boyle:

Here is an article I wrote for TMuscle.com that I think will help explain my stance on single-leg training.

I've advocated single-leg training over the years for a variety of reasons, which I summed up in an article for TMUSCLE back in 2007. In my view, single-leg training results in less back stress due to the reduced loads. And, although the phrase "functional training" is overused, single-leg training meets my definition.

It's the application of functional anatomy to training. You do almost everything in sports in a split stance, or by pushing off one leg from a parallel stance, so it just makes sense to train your body that way.

Since I've already made that argument about single-leg training, there's no need to rehash it here. Instead, I want to present an entirely new question: What if you could get more stress to your legs, build more useable strength, and potentially add more size by working around your back, which is often the weak link in bilateral exercises like squats?

This is what bodybuilders have been doing for decades. By bracing your back in the leg press, you can hit your leg extensors — your quadriceps — with far more load. That's because the load doesn't have to move through your back to get to your legs.

Now, before you think I've done a 180 and come to love the leg press, let me assure you that my opinion hasn't changed. Yes, the machine allows bodybuilders to pile on the plates, but we now know that the back pays a price. It's just a different price than the one lifters pay for using heavy loads in the squat. Instead of compressing the spine, the leg press causes a rounding of the back, which over time might create more damage.

Safety isn't the only reason to avoid the leg press. The exercise has evolved into a kind of a circus act, done with the help of knee wraps, hands on thighs, and abysmal ranges of motion. Did you ever see that video of Pat Robertson, the 74-year-old televangelist, leg-pressing 2,000 pounds? If you took the exercise seriously before, that video surely curbed your enthusiasm.

All that said, when the goal is to build bigger, stronger legs, I still think it's a good idea to target those muscles without having to place heavy loads on the spine. We just need to find a better way to do it.

Why the RFESS Is Your BFF

The rear-foot-elevated split squat, which I'll abbreviate as RFESS, is usually called the Bulgarian split squat (BSS) here on TMUSCLE. In other venues it's referred to as the Bulgarian lunge, despite the fact it didn't originate in Bulgaria and isn't a lunge.

The RFESS has numerous benefits. Beginners, for example, will develop balance and hip flexibility, along with strength, size, and the all-important ability to endure a high level of discomfort while training. But the really dramatic results come when more advanced lifters load up the exercise. You can apply huge weights to your leg muscles with limited spinal compression.

In fact, I think the loading capability of the RFESS is unmatched by any other exercise that primarily targets the leg extensors. And yes, I include the squat. When my trainers and I started using heavy RFESS as the primary lower-body exercise for our athletes, we found they couldn't work both legs without taking a break in between.

A couple of quick technique points:

• Obviously, you can't do the exercise without elevating your rear foot. An exercise bench works for most, but if you find the stretch to the quads and hip flexors of your elevated leg is too extreme or uncomfortable, switch to a slightly lower box or step. We find this necessary for some of our shorter lifters.

• The start of the exercise is a lot like a back squat, in that you position the bar on your shoulders in a squat rack, lift it off the supports, and take a step back. From there, lift one foot and place it on the bench behind you. You want to rest the top of your foot on the bench, even though it may be uncomfortable for you, especially if you're used to doing this exercise with your toe on the bench. It may be easier for you to do it that way with lighter loads, but with heavier loads it's not — the range of motion is longer, and your balance will be worse. Break the habit in week one.

• How deep should you go? We place an Airex pad or mat on the floor under the rear knee, and tell our athletes they have to touch the pad with their knee on each rep. This creates consistent depth, and also serves to cushion the knee. This is especially helpful when we're testing our athletes' strength on this exercise, which I'll describe in the next section.

• As you would in a back squat or barbell lunge, you must keep your core tight and chest up. Core control is especially critical in the RFESS, as the elevated rear foot can create an unwanted back arch.


The Massachusetts Experiment

Recently I performed a little experiment on the hockey players I train, a very compliant group of athletes. I can't call this true "research," as we had no control group, but the results were so startling that I have to think they would stand up under true scientific scrutiny.

For most of our postseason training sessions, we did RFESS instead of traditional front or back squats. My goal initially was to test a hypothesis about back injury and back stress, but the conclusion went way beyond that.

After approximately six weeks of RFESS, we did a simple repetition-max test. Each guy took 50% of his one-rep max on the back squat and did as many RFESS reps as possible with each leg. Since we don't do back squats in our program, we had to estimate each guy's max by adding 15% to his 1RM in the front squat. And then, as I said, we used 50% of that number.

The estimated 1RMs for the back squat ranged from 290 to 460 pounds. So our test weights ranged from 145 to 230 pounds. My strongest athlete lifted 230 pounds 14 times with each leg. The weakest one did 14 reps on each leg with 145.

I drew two immediate conclusions:

First, if we had spent six weeks working on our back or front squats with equal focus and intensity, there's no way in hell any of these guys could've lifted 5their estimated 1RMs 14 times.

The strongest guy, for example, had a very respectable 1RM of 405 in the front squat. That's the number we used to extrapolate a max back squat of 460 pounds. Is there any drug-free training program on earth that could increase his strength to the point that he could lift either weight — his true 1RM in the front squat or estimated max in the back squat — 14 times? And to make it comparable, he'd need to do two sets of 14 reps, since he did 14 RFESS reps with 230 pounds with each leg.

If he got to the point where he could back squat 460 for 14 reps, it would imply a 1RM of 675 pounds. Nothing's impossible, but this scenario comes pretty close.

That brings us to point number two, which is far more important: The experiment showed that the athletes' legs could handle far more weight than their backs were capable of transmitting. This suggests that the back is the weak link in squatting. Bypass the back, and your legs can handle much heavier weights.

Backing It Up

To me, the results of my experiment make intuitive sense. What gets injured most often in squatting? The back. So how do you train your legs with heavier loads, with the goal of increasing strength and size? Bypass the back.

You may wonder why this conclusion isn't completely obvious and uncontroversial.

For starters, old-school gym culture puts the back squat on a pedestal. You can't convince traditionalists that there's a more effective way to train the lower body for strength and size, and they won't experiment to figure it out for themselves.

Second, the RFESS has a specific niche in training programs. It's an exercise you do for fat loss, or for muscular conditioning, usually while holding dumbbells at arm's length. I can't recall any popular book or magazine recommending the exercise with a barbell, using heavy weights for low reps.

Third, I think the exercise is just awkward enough to discourage lifters from pushing themselves to better performance. That's why it's used in fat-loss programs — it feels like a punishment for needing a fat-loss program in the first place. Lifters who've spent years mastering the back squat, followed by months or years with the front squat after coaches like me talked them into switching, don't want to spend a few weeks getting comfortable with the RFESS.

Finally, I think it's difficult for the guy I just mentioned, the guy who's worked like a slave to build bilateral strength in the squat, to work with half his max in a single-leg exercise. I can relate; I wouldn't have considered it back in my powerlifting days. But now that my only goal is to help my athletes get bigger and stronger for their sport, it's a lot easier to be open-minded about better ways to accomplish those goals.

So try looking at it through my eyes: If there's a way to get better results with half the weight by training one leg at a time, shouldn't you at least give it a shot? Especially when you consider the back-sparing effects of using lighter loads?
It's like someone offering you 50% off on your next major purchase. Sounds like a great deal to me.


To your success,

Mike Boyle
http://www.FunctionalStrengthCoach3.com

Assess and Correct

My good friends, Eric Cressey, Mike Robertson and Bill Hartman have developed an outstanding resource that is a must have for every single fitness professional.

Assess and Correct is a new DVD project that was initiated by their 2 successful DVD's, Magnificent Mobility and Inside-Out.

Assess and Correct is the first resource that empowers you with not only a series of self-assessments to identify your own flexibility and stability limitations, but also exercise progressions to correct those inefficiencies. In the process, you’ll take your athletic performance to all new levels and prevent injuries from creeping up on you – whether you’re a high-level athlete or someone who sits at a desk too much.

The easy-to-follow format of these DVDs takes you step-by-step to a healthy body that feels and performs well. It’s like having a coach right there with you the whole time.

Check it out here

Be sure to check back in the next couple days as I'll post more info about the product.

B

YSCCa October Newsletter

This month’s newsletter features an interview with Brijesh Patel, Head
Strength and Conditioning Coach for Quinnipiac University. A renowned
speaker for many clinics and seminars on athletic performance in the New
England area, Brijesh gives us insight on his journey to his first head
coaching position and what he’s learned along the way.

We’re also very fortunate to have an article by Brian Remington,
Assistant Strength and Conditioning Coach for Florida Atlantic
University. Brian makes a lot of great points regarding coaching cues
and how to “keep it simple” for our athletes when we are in our
teaching mode.

Also, we’ve got a couple of new resources to check out for future
professional development. Check out the discussion section for a
question posed on the process of reconditioning an ACL tear. If you've
got something to add, please contribute! We’d really like to see
everyone’s ideas on the forum.

If you do not wish to receive the newsletter, just let us know.

Wish the best of luck to everyone as you finish out the fall regular
season and start preparing for a successful post-season.

-Adam

YSCCa October 09 Newsletter


The Young Strength and Conditioning Coaches Association (YSCCa) is a great idea from a passionate young strength coach from the University of Louisville, Adam Feit.
Adam and some other like minded professionals came up with the idea to start a group for up and coming strength and conditioning coaches to learn, discuss and support each other as they grow professionally.

"It is the goal of the YSCCa to fine tune all aspects of our development as strength and conditioning coaches, through various means of discussions, e-mails, and personal contact. We must learn from the best around us. We must absorb, modify and apply various lessons of life so that one day, we can empower not just ourselves, but to those around us (as our mentors did with us). - Adam Feit

Sign up at facebook to be apart of their group and to get great newsletters like the one here:
YSCCa October 09 Newsletter

This is sure to be a great group apart of with lots of learning opportunities - not only about the profession, but also life.

5-3-1 For Athletes by Tim Caron

I am absolutely obsessed with Jim Wendler’s 5-3-1 program (2); I think it is a work of genius. The best part of it is the creativity it allows me as a coach/lifter to have. The rep range is perfect; I do not know of an athlete that doesn’t need to get better at 5s, 3s, and most importantly 1s. It is a great method for training; the problem is that I do not have athletes that are capable of performing this.

Here is my predicament: I work in a Division 1 setting with full scholarship athletes. I see them primarily most of the year, exception being holidays and intersession between semesters. All in all it works out to be 40-45 weeks every year. To break this down even further most of the year we are in either post season, pre season, and in season. I really only have an 8-10 week block of hard training. As much as I would like to say I have a good lifters, this is not enough time to say I can develop elite lifters.

Click here to read the rest of Tim Caron's article:

5-3-1 For Athletes

One Shot Article by Robb Rogers

ONE SHOT

Look, if you had one shot or one opportunity,

To seize everything you ever wanted, in one moment . . .

Would you capture it, or would you let it slip . . .

Eminem 2004

What's this all about??? Click below to read the full article:


One Shot Article

Tip of the Month November 2009

We've often posted some tips and review from Nick Tumminello of Performance University, because we think he has a great mind in the field and has great advice to offer for all levels of fitness enthusiasts.
This month's tip is a review of his new DVD.


Tip of the Month November 2009

The Boyle Argument

This is hilarious!

Great job by Anthony Renna at strengthcoachpodcast.com in putting this clip together.

Hope you laugh as much as I did.

The Boyle Arugment

B

Last Chance for Functional Strength Coach 3.0

Tonight, Friday October 30, at 11:59pm Eastern, will be your last chance to receive
over 2 hours of bonuses content Mike Boyle is making available at no cost when you order
Functional Strength Coach 3.0.   If, for some reason, you haven't ordered yet, I recommend you
do so now. That way you can claim your copy of 'Interval Training for Athletes and Clients' as well
as 'Evolution of a Strength Coach: 25 Mistakes in 25 Years'. Both contain great information on top
of an excellent core program. 

Functional Strength Coach Vol.3.0   

Don't forget, Mike has also made a payment plan available for the program. So you can split the
cost of Functional Strength Coach 3.0 into 3 easy installments spread 30 days apart.   I hope this
makes it easier to get this information into your hands. And when you order by midnight tonight,
you'll still get the bonuses, even if you opt for the split payment option.   
Functional Strength Coach 3.0 has already become the 'must have' program for any progressive
coach or trainer, regardless of sport or discipline. Get your copy now and stay on the  cutting edge
of the sports performance and training industry.   

All my best, 
  
Brijesh Patel

Functional Strength Coach Vol. 3.0

Strength Coach Podcast

Check out the new update by Anthony Renna at Strength coach podcast.
Great interview with Indianapolis strength coach, Jon Torine, as well as the usual insightful info from Coach Boyle, Alwyn Cosgrove and Gray Cook...those 3 alone make listening to it worthwhile.

These podcasts are great for driving to and from work, or while doing some steady state cardio on a recovery day.

If you haven't been following them, you should start!

Strengthcoachpodcast.com

B

Bigger, Better, Faster, Longer

Dan John does it again. Another simple article that grounds us and realizes that we ALL overthink things way too much.

Bigger, Better, Faster, Longer

2009-10 Television Schedule Announced For Quinnipiac Ice Hockey And Basketball - Quinnipiac University's Official Athletics Site - QuinnipiacBobcats.com

2009-10 Television Schedule Announced For Quinnipiac Ice Hockey And Basketball - Quinnipiac University's Official Athletics Site - QuinnipiacBobcats.com

Is It Time to Stop Squatting?

Mike Boyle, who may be arguably the most influential person in strength and conditioning, has released a new DVD set, entitled Functional Strength Coach Vol. 3. This set follows the success of Functional Strength Coach Vol. 1 and 2.

This DVD set goes over the updates and changes Mike has made to his program over the past 5 years - and if you know Mike, he is one who is not afraid to change and is always looking for a better way to train his athletes and clients.

One of these changes is to stop doing conventional double leg squatting.

That's right. One of the classic core lifts found in nearly every respectable program, regardless of sport, has been put to rest.

Before you buy into the idea, or flat out reject it, take a few minutes and watch this video where Boyle explains exactly how he came to this conclusion:

Death of Squatting

For more info on check out:
Functional Strength Coach Vol. 3

Functional Strength Coach Vol. 3

Mike Boyle has just released functional strength coach vol. 3 which follows on the success of vol. 1 and 2. This DVD collection is an update of what Mike has been doing and changing over the past 5 years. If you have seen Mike or know him, he is always looking for a better way to train his athletes and clients and this DVD set goes over the new aspects of his program.

I was fortunate enough to attend the live event and can honestly tell you that you will get a lot of useful and usable information from this DVD. It outlines how Mike has changed his warm-ups, core progressions and even where he is taking his lower body strength development.

If you are serious about being a better trainer or coach, do yourself a favor and pick up this set:
Functional Strength Coach Vol. 3

Rocker Inerior Capsule Stretch

Great stuff shared by Eric Cressey but a mutual friend, Tim DiFrancesco

Rocker Inferior Capsule Stretch

Intern Blog Post

This blog post is from one of my current interns, Sergio Merino. He really gets what we do as strength and conditioning professionals and what we really need to push our athletes and clients to achieve. It's more than just sets, reps, and periodization.
take a read.

Mike Boyle On the State of the Sports Industry

Mike Boyle and Alwyn Cosgrove Talking shop - what more needs to be said.
Take a listen here - STATE OF FITNESS

Combat Vector Core Training by Robb Rogers, M.ed, CSCS

The core is an area of the body roughly defined as from the armpits to the knees. Most movement is initiated by or occurs through the core. For instance, in jumping the area of the core will move toward the ground as the arms reach back or up and the legs flex. Upon forceful extension of the arms and legs the body is propelled upward with the force moving through the core to the blocked arms. When sprinting, the arms and legs are dynamically moved through out the range of motion in order to develop the velocity of the body, propelling the core forward. These ballistic arm and leg movements occur around a generally stable, strong core. If the core lacks proprioceptive strength, (strength with balance and stability) then energy leakage can occur upon force production or force absorption and the power generated by the limbs and transferred through the core can be lost, resulting in less power generated for a technique or a compromised ability of the body to absorb force properly. During force reduction, the pattern of force reduction compensation can lead to injury due to core weakness and imbalances.

To Read More:
S B Coaches College - Combat Vector Core Training

Tip of the Month October 2009

As the basketball and hockey seasons approach, more movement specific conditioning should be performed with your athletes. I don't think anybody would argue against that statement. You want to have your athletes ready for the stresses that they will be experiencing during the pre-season periods and be ready to handle those stresses so they can perform in practice and during competitions.

One specific movement that I don't think many coaches incorporate is backwards running, back peddling or skating backwards for hockey athletes. Everybody knows about moving forward and laterally and changing direction, but very few coaches do drills incorporating backwards movement.

To Read More:
S B Coaches College - Tip of the Month October 2009

Neutral or Natural Spine? Which is Optimal for Health and Performance? by Robb Rogers

There has been great controversy over the past several years about the position of the spine (specifically the low back) as it relates to optimal performance and long term health. Is the Lordotic spine healthy? It seems to function quite nicely for a great many athletes. What about the Kyphotic spine? This back position seems to produce the greatest amount of symptoms and problems. But what about the concept of a "neutral" spine, how do we define it, what is it? Is it braced, drawn in, tail tucked, flat back bowed, arched or what? How do we attain it? Why are we so worried about it? What happens if I don't have it? How do I get it? Where do I find it? Who invented it?
Read More:
S B Coaches College - Neutral or Natural Spine? Which is Optimal for Health and Performance?

Swing Speed: From the Floor, Through the Core, Part II by Joe Bonyai

Another fantastic article by Joe Bonyai. This is the second part of his series.


S B Coaches College - Swing Speed: From the Floor, Through the Core, Part II

Tip of the Month September 2009

As Basketball Season approaches, we thought it would be nice to share some creative drills that can be used in the pre-season preparation of these athletes. Check out this piece from Emily Nkosi

S B Coaches College - Tip of the Month September 2009

Making The Most Out Of Your Internship

A must read for all incoming interns into a strength and conditioning program


Making The Most Out Of Your Internship

Bridge The Gap: Sprint-Resisted Training

Here's a fantastic read from Josh Bryant regarding resisted sprint training and how to use it effectively to improve your athlete's ability to accelerate.

Bridge The Gap: Sprint-Resisted Training

YSCCa Newsletter

The Young Strength and Conditioning Coaches Association (YSCCa) is a great idea from a passionate young strength coach from the University of Louisville, Adam Feit.
Adam and some other like minded professionals came up with the idea to start a group for up and coming strength and conditioning coaches to learn, discuss and support each other as they grow professionally.

"It is the goal of the YSCCa to fine tune all aspects of our development as strength and conditioning coaches, through various means of discussions, e-mails, and personal contact. We must learn from the best around us. We must absorb, modify and apply various lessons of life so that one day, we can empower not just ourselves, but to those around us (as our mentors did with us). - Adam Feit

Sign up at facebook to be apart of their group and to get great newsletters like the one here:
YSCCa August 09 Newsletter

This is sure to be a great group apart of with lots of learning opportunities - not only about the profession, but also life.

More Reason to Eat Eggs

Eggs are one of the world's most perfect food; They are a great source of protein, easy to cook and can be used in so many ways:
Hard Boiled
Over Hard
Over Easy
Omelets
Deviled
Egg Salad
and can be used in many other recipes.
Check out this article for other added benefits:
http://health.yahoo.com/experts/weightloss/2181/are-eggs-healthy-for-weight-loss/

S B Coaches College - Tip of the Month August 2009

S B Coaches College - Tip of the Month August 2009

Check out this month's guest tip from strength and conditioning coach, Nick Tumminello

Training Considerations for Basketball Webinar!!!

"Training Considerations for Basketball"
Basketball players are different than other athletes and these differences need to be reflected within their physical training. Learn from Coach Patel what considerations need to be made for training basketball players as well as modes and progressions that can be implemented right away.

This webinar will be recorded so if you miss it the day of, you will be able to watch a recorded version.

Friday, July 10, 2pm EST

Sign up at the link below:
Training Considerations for Basketball Webinar Link

Balance Training Tip of the Month July 2009

Check out our new tip of the month about balance training. S B Coaches College - Tip of the Month July 2009

Smart Cardio to Burn Fat by Dr. Perry Nickelston

What do you think of when I mention cardio? An hour-long jog? A long, steady session on the exercise bike? Sweatin' to the oldies? If it's any of those things, you're doing cardio, but you're not doing smart cardio. There are lots of things you can do to burn calories, but if you're reading this article, you know that you want the calories you burn to come from fat, not lean mass. Traditional long, slow distance cardio burns muscle and fat pretty indiscriminately. In fact, if you do enough, you may find that your body burns muscle preferentially to ease the demands of doing so much aerobic work. That's exactly the opposite of what you want.
To Read More: Smart Cardio to Burn Fat

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Upper Crossed Syndrome and Shoulder Pain by Dr. Perry Nickelston

One of the most common injuries to afflict athletes of any skill level is shoulder pain. From the "weekend warrior" to the professional athlete, to the average fitness buff getting into shape; no one is immune to injury.

Beyond obvious traumatic onset, very few clinicians understand the mechanism for acute shoulder injury and chronic pain. The majority of shoulder problems develop from microtraumatic events occurring due to poor joint biomechanics and muscular movement imbalances. It is important for the clinician to be aware that shoulder pain is usually a symptom of deeper problems that, unless corrected, may lead to total functional impairment.

To Read More: Upper Crossed Syndrome and Shoulder Pain

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Warmup Essentials by Ryan Patrick

The cookie cutter approach to exercise doesn’t make sense to me, especially when people are stuck behind desks (sustained lumbar flexion, shortened hip flexors) all day or opt to train with movement impairments. Corrective strategies are necessary, and everyone needs to have a static and dynamic evaluation. It’s common to confuse being strong with being healthy.

To Read More: Warmup Essentials

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Learn from the comfort of your own home.

My good friend, Anthony Renna, has a new venture called StrengthandConditioningWebinars.com which are a collection of presentations from some of the best coaches and trainers in the industry. The best part about it is that if you can't log on and view them live, you can still check them out a later time. This makes the process very convenient for everybody and allows you to sit back and watch a high quality presentation at your leisure.

If you haven't signed up yet, you have to check out the site StrengthandConditioningWebinars.com

Even better, is that Anthony is offering a free webinar with Frank Dolan:
"Evaluation and Program Design for Teams and Large Groups"- Mon, June 22 9pm EST

Check out the site and you will not be disappointed.

Is Your Ab Workout Hurting Your Back? By Gretchen Reynolds

Good read about core training:

http://well.blogs.nytimes.com/2009/06/17/core-myths/?em

Developing The Complete Off-Season Program for Hockey

Download Brijesh Patel's Presentation from the First Annual Boston Hockey Summit:
Developing the Complete Off-Season Program for Hockey

First Rib Fixation by Dr. Perry Nickelston

Case scenario #1: Patient X presents with chronic left sided trapezius muscle spasm and mid-back pain. Previous chiropractic, physical therapy and massage treatment has provided minimal results. Case scenario #2: Patient Y presents with chronic shoulder pain. Surgery, physical therapy and chiropractic temporarily alleviated symptoms, but it has returned worse than ever. Case scenario #3: Patient Z presents with chronic cervical pain and radiculopathy into the left upper extremity. MRI results are normal and manipulation of the cervical and thoracic spine has been unremarkable.

How can you help these patients? What are you going to do differently than all the other healthcare providers who treated these people? I’ll tell you. Look outside the proverbial box for a First Rib Fixation Syndrome. A majority of doctors will overlook this syndrome as part of their initial examination and diagnosis. This is unfortunate because an elevated first rib can cause a myriad of symptoms and complications, leaving a patient to suffer unnecessarily for years.

Possible Symptoms:

· Trapezius Spasm

· Neck Pain

· Headaches

· Shoulder Pain

· Radiculopathy

· Jaw Pain

· Mid-back Pain

· Paraesthesia

· Chest & Sternal Pain

Anatomy and Mechanics

The primary components of the supraclavicular notch and muscular attachments to the first rib include: the anterior and medial scalenes, subclavius and serratus anterior. At risk of compression with an elevated first rib are the Sublavian artery and the three trunks of the Brachial Plexus.

Secondary kinetic movement muscles of the syndrome include: the pectoralis major/minor, sternocleidomastoid, trapezius, infraspinatus, subscapularis, supraspinatus, rhomboid major/minor, serratus posterior superior and the levator scapulae.

A superior rib develops in a person affected by a muscular imbalance condition known as ‘The Upper Crossed Syndrome.” In this syndrome, the subscapularis and infraspinatus are loaded with trigger points, resulting in weakness and the inability to keep the humeral head externally rotated and inferior. The humeral head translates superior and anterior affecting the acromioclavicular joint and sternoclavicular joint pivot mechanics. The cervical spine becomes kyphotic and the patient develops rounded shoulders and a hyperkyphotic thoracic spine. The scalenes, serratus anterior and sternocleidomastoid over compensate and develop active trigger points. Referred pain from these trigger points manifests as new and erratic symptoms. Due to the attachment of these spastic muscles on the first rib, superior elevation occurs. The trapezius has an instant reflex guarding mechanism and goes into tightness and spasm. Compression of the brachial plexus and subclavian artery may now cause Thoracic Outlet Syndrome.

Evaluation and Treatment

90% of your diagnosis should come from the patient history. Your examination is designed to confirm your diagnosis. During the patient history ask about sleeping habits. Elevated first ribs typically occur in patients that are stomach sleepers. They may sleep with one arm tucked under their head, or sleep with minimal or multiple pillows. Extensive work in front of computers and the use of a mouse may result in micro-traumatic contracture of the trapezius muscle. Patient will complain of constant dull achy pain and tightness in the trapezius muscle.

Hyperflexion/hyperextension injuries usually have a rib involvement. First Rib Syndrome is mandatory for evaluation in all athletes, particularly tennis players and weight lifters. Almost every athlete is affected by one component of the syndrome. This should be a mainstay of your clinical evaluation in athletes.

During examination palpate the supraclavicular notch for tenderness, spasm, and edema. A patient will inherently pull away when you touch an elevated first rib. Look for the ‘Jump Sign.” You will find active/latent trigger points in almost all of the muscles listed above, particularly the scalenes, SCM, and infraspinatus. X-ray the patient’s cervical spine with AP, lateral, and oblique views to rule out a possible cervical rib involvement.

Following are a list of therapies that are effective for treatment. A combination of all gives you greater success in clinical outcomes.

(Note: Therapy techniques are recommended prior to any manipulation)

· Laser therapy of the supraclavicular notch and all primary trigger points. Recommended dosage of 500 Joules in the notch and 250-500 Joules per trigger point. The cervical spine may need laser for relaxing the multifidus stabilizer muscles allowing for a more effective and longer lasting adjustment by reducing ‘muscle memory splinting’ reaction.

· Soft tissue mobilization per your technique (MFR, PNF, ART, TPT, etc) on all the muscles listed above. Pay close attention to the anterior, medial, posterior scalenes and the pectoralis major/minor.

· Manipulation (adjustment) of the first rib. Speed is of utmost important. Take a scissor stance on the opposite side of the rib involved. Laterally flex head to the involved side and find the tension point. Line of drive is superior to inferior and lateral to medial, towards the inferior angle of the opposite scapulae. Use a slight body drop and elbow torque with the contact hand to increase speed.

· Adjustments of the cervical and thoracic spine per your technique.

· EMS and heat of rhomboids and serratus posterior superior.

· Scapular retraction exercises. 3 Sets of 15-20 reps daily with resistance bands.

· Self Myofascial Release with Biofoam Rollers on the shoulder posterior capsule and thoracic spine 3x per week.

· Stretching of the pectoralis muscles.

· Revision of sleeping habits. Prescribe a cervical pillow and exercise bands.

By taking a little extra time to investigate areas outside the focal point of pain you can have a profound impact on a patient’s quality of life. Remember, if you chase pain you will forever be lost. Now you can be the one physician who gets to the root cause of a problem. Your patient’s will thank you for it. I know I would!

INTRODUCING A NEW ONLINE SERVICE FOR FITNESS PROFESSIONALS!

INTRODUCING A NEW ONLINE SERVICE FOR FITNESS PROFESSIONALS!

This May, a new online service for fitness professionals will be launched that will help you incorporate current science into your client interactions.

But first, some background information. My name is Dr. Shawn Thistle, and three years ago I launched the original Research Review Service, an online subscription-based service for physiotherapists, chiropractors, and other manual medicine therapists. Thus far the RRS has been very well received, with subscribers in 16 countries worldwide.

Now, we are launching a Research Review Service for fitness professionals – personal trainers, conditioning specialists and coaches.

RESEARCH REVIEW SERVICE FITNESS is here!

This is the web address: http://www.fitness.researchreviewservice.com

How does RRS-Fitness work?

Every week, RRS-Fitness posts 1-2 new reviews which analyze, contextualize, and put into practice the findings of a recently published scientific article from industry-leading peer-reviewed journals. Each review takes 5-10 minutes to read and focuses on the practical application of results and functional knowledge of research methodology. The reviews are all contained in a database that subscribers have full access to. Topical content is varied and comprehensive, ranging from exercise sciences to sports injuries and rehabilitation. The overall goal of RRS-Fitness is to increase knowledge translation from the scientific literature to those in contact with clients in all types of exercise and training environments. Further, RRS-Fitness will help subscribers collaborate more effectively with Chiropractors, Physiotherapists, and others who deal with common sports injuries – this can help GROW YOUR CLIENT BASE and INCREASE YOUR REVENUE!

FREE Sample Reviews:

We have posted 5 sample reviews on the site to give you an idea of the format and length of the weekly postings. They can be viewed here: http://fitness.researchreviewservice.com/content/view/396/71/

Existing Database:

There are currently over 120 reviews ALREADY in the RRS-Fitness Database – a significant amount of useful information for new subscribers! Weekly posting will begin in the next couple of weeks.

Subscription Plans:

All prices listed below are in Canadian Dollars. You can subscribe online using a credit card via PayPal, or offline with a check by downloading our Offline Subscription Form (Click HERE to download).

• 1-year professional: $99
• 2-year professional: $179
• 3-year professional: $249
• 1-year student: $59**

** Note: students must register using their student email address

Writing Opportunities with RRS-Fitness:

RRS-Fitness is looking for skilled writers, preferably those in the fitness industry with graduate level degrees and a working knowledge of research methodology and implementation. This is a paid position. If you are interested please send a resume/CV to me (shawn@researchreviewservice.com).

If you have any questions about the service, please do not hesitate to contact me.

Best Regards,

Shawn

SPECIAL BONUS!

Here is the first review that will be posted this May!

Study Title:

Exercises for spine stabilization: Motion/motor patterns, stability progressions, and clinical technique

Authors:

McGill SM, Karpowicz A

Publication Information:

Archives of Physical Medicine & Rehabilitation 2009; 90: 118-126.

Summary:

Spinal stabilization exercises have become very popular, and for good reason. They are commonly prescribed for a wide range of lower back and other musculoskeletal conditions. These exercises are aimed at improving motor control, endurance and coordination of key trunk muscles that contribute to spine stiffness, stability, and coordinated motion. Recent research has indicated that results of these exercises are improved when “neutral spine position” is maintained (1), so the reader should keep this in mind throughout this review. To this end, prudent conditioning specialists are very adept at making “on the fly” adjustments and modifications to patient performance of spinal stability exercises. Encouraging postures to spare painful joints, knowing when to engage in corrective exercise, and knowing when to adjust co-activation patterns to make an exercise more tolerable for a client are all crucial skills, yet little literature exists to guide us.

Sufficient spinal stability requires adequate activation of numerous trunk muscles. It has been well established that when these muscles contract, they create both stiffness and force. Muscle force may not be stabilizing, but muscle stiffness is ALWAYS stabilizing (2). Many clinical populations of LBP patients have compromised load bearing capacity, therefore exercises are preferred that impose minimal spinal load. In this study small basic science study (including only 8 healthy male subjects of university age), three such exercises that are well known by most evidence-based conditioning specialists – the curl-up, side bridge, and bird-dog (the “Big 3”) – were investigated for muscle activation, 3D spinal mechanics, and the influence of clinician correction. Challenging progressions for these exercises were also outlined and evaluated.

Pertinent results of this study include:

The results of this study will be discussed for each exercise individually, and will include technique recommendations for implementation and progression.

Spinal Bracing:

This technique was applied in the same manner with all exercises. Patients were instructed to contract and stiffen the abdominal wall as if they were about to be “hit in the belly” while not pushing out or sucking in. Facilitation was achieved with fascial raking, where the clinician rakes the obliques while not encroaching on the rectus abdominus with the ends of the fingers – firm but not painful pressure should be used.

CURL-UP (including the “DEAD BUG”):

Patient Instructions:

• patient is supine with one leg flat on the ground and one foot flat on the floor (with knee at 90°)
• both hands are placed under the lumbar spine to support the neutral curve, and the elbows are on the ground
• patient is instructed to pivot about the sternum and lift the shoulder blades off the mat while maintaining neutral neck position for 5 seconds
• Progressions: can include elevating the elbows, pre-bracing (stiffening) the abdominal wall, and deep breathing during the exercise
• Dead Bug: patient is supine with one hand under the lumbar spine – starting with the hips, knees and shoulders at 90°, patients then extend the other arm/opposite leg to a horizontal position (but still elevated slightly from the ground) and held for 5 seconds
• Dead Bug Progression: a plyometric, short range movement where the patient pre-braces the midsection then contract ballistically to create motion only at the shoulder, and hip, but not torso

Results from the Study for the Curl-Up/Dead Bug:

• raising the elbows caused a trend of increasing rectus abdominus (RA) activity while reducing upper erector spinae (ES) activity – indicating more of a flexor torque challenge
• while using the abdominal brace – both internal obliques (IO) and external obliques (EO) increased their activation (IO reached roughly 30% of maximum voluntary contraction level)
• the addition of heavy breathing did not increase abdominal muscle activity (actually in some cases it reduced activity)
• although not likely significant, the authors noted that gluteus medius activity increased from 3 to 6% MVC with bracing
• during the Dead Bug, increased muscle activity was noted in all muscles

SIDE BRIDGE:

Patient Instructions:

• the easiest variation has the patient resting on their elbow (directly under the glenohumeral joint) with their hips back in a squat position and knees on the floor (legs bent backward)
• support is then shifted from the hip to the knee as the pelvis is raised (up and forward) in alignment with the sternum and knees
• the opposite hand is placed over the supporting shoulder to stabilize the weight-bearing shoulder
• Progressions: patient removes their opposite hand from the weight-bearing shoulder and places the hand on the waist, extending to a full side bridge with support on the feet (top foot over lower foot), rotating slowly from a side bridge to a front plank position (attempting to lock the ribcage to the pelvis during the transition – see below)

Results from the Study for the Side Bridge:

• a clear progression emerged – the lowest muscle challenge was noted when the exercise was performed from the knees, increasing with foot support, and being the highest when rotating from a side bridge to a front plank (muscle activity approached 50% MVC in the RS and IO/EO, and 30% in the latissumus dorsi)

BIRD-DOG:

Patient Instructions:

• the starting position is on all fours with hips and shoulders at 90°
• Progressions: just arm elevation, just leg elevation, both arm and opposite leg elevation (full Bird-Dog), then the addition of abdominal bracing and/or deliberate slight abduction of the shoulder with further elevation, finally drawing squares with the hand and foot while they are extended (with motion occurring only at the hip and shoulder)

Results from the Study for the Bird-Dog:

• the progression of muscle activation followed the progression mentioned above

The Effect of Expert/Clinician Correction:

• corrections were aimed at correcting asymmetries in spinal twist axis posture toward neutral spine posture
• fascial raking was employed as described above
• conditioning specialists are in a perfect position to make continuous hands-on feedback in this manner to improve exercise performance

Results from Study for Clinician Correction:

• clinician correction makes subtle but important changes
• fascial raking increased MVC in the obliques and reduced RA activity during the curl-up, while also reducing spinal flexion to maintain neutral spine position
• correcting the locking of ribcage to pelvis while rotating from a side bridge to front plank increased activity in IO/EO and reduced torso twisting

Conclusions and Practical Application:

The “Big 3” exercises used in this study have been well researched. The data presented in this study can be used to assist clinical decisions regarding where to begin exercise progressions, how to implement corrective techniques, and which exercises to select. Most of the exercise progressions corresponded with predictable increases in difficulty and muscle activation. One finding that may contradict common thought and practice is that the addition of heavy breathing did not affect muscle activation to a significant degree versus abdominal bracing. Further, subjects showed varying muscle activity linked to inspiration and expiration, indicating that some patients can entrain their respiratory muscles to function independently of their spine stabilizing role.

Prudent fitness professionals should take time with their clients and athletes to teach and correct form on spinal stability exercises to ensure proper motor skill attainment, and minimization of unnecessary spinal loads. This study demonstrated that simple corrections using hands-on methods can have positive influences on exercise performance.

Study Methods:

Eight university aged, healthy male volunteers participated in this study, which included measuring EMG and orthogonal 3D spine position measurements during the three exercises. Five of the subjects repeated the exercises with the guidance of an experienced clinician. This data was collected and analyzed according to the methods previously used in this laboratory (Dr. McGill’s at the University of Waterloo), the leading authority on this topic.

Study Strengths/Weaknesses:

This study, despite having a small number of subjects, utilized well-described and previously published methods of data collection and exercise implementation. It should be noted however, that these subjects were healthy males with no history of LBP. Further research is necessary to clarify best practice for implementing these exercises effectively with LBP patients.

Additional References:

1. Suni J et al. Control of the lumbar neutral zone decreases low back pain and improves self-evaluated work ability: A 12-month randomized controlled study. Spine 2006; 31: E611-620.
2. Brown SH, McGill SM. Muscle force-stiffness characteristics influence joint stability. Clinical Biomechanics 2005; 20: 917-922.

FOR WEEKLY REVIEWS LIKE THIS – REGISTER NOW FOR YOUR SUBSCRIPTION!

www.fitness.researchreviewservice.com

June Updates Tip Of The Month - Nick Tumminello DVD Reviews

Pre-exercise preparation is frequently overlooked dynamic of a training regiment which can leave workouts lacking in their potential and can even cause serious injury. Lack of warm-up or even absence of the routines is not something too far fetched. The strength and conditioning world has become much more aware of its importance, especially for individuals like Nick Tumminello. Nick Tumminello of Performance University released a pair of DVD's which introduce an abundance of warm-up and mobilization exercises which could be vital to the world of strength and conditioning as well as the general population.

The DVD focusing on warm-up routines began with warm-up principles regarding the components of a routine. General and fundamental exercises, organization, simple and muscle activating are some of the basic principles outlined by Nick Tumminello. He then states the quote, “If it's important, do it everyday.” He then gives complete explanations and demonstrations of about 20+ warm-up exercises, most of which have beginner, intermediate and advanced forms. The exercises would be broken down very meticulously focusing on details as simple as protraction or retraction of the scapula or hand placement. At the conclusion of every exercise which was just demonstrated was a list of the three most important skill cues to guarantee safe and effective form of every motion. The effectiveness of the demonstrations and step by step demonstrations made the exercises extremely easy to mimic. In addition the explanations of the purpose of each exercise was given extensively. In the bonus features you are given an advanced level warm-up routine in real time from start to finish which elapses only about 4:00 minutes time.

The second DVD entitled Secrets of Self Joint Mobilization is formatted almost exactly the same as the warm-up routine video. This video as the title suggests focus's a lot of creating joint mobilization with very unsophisticated equipment. (yoga mat, wooden dowel, towel, tennis ball, taped, tennis ball, and a water bottle) Once again, Nick Tumminello gives basic principles about how to safely and effectively go about these types of motions. The number one principle entails moving through a pain free range of motion in addition to being progressive, purposeful and making sure that you are staying within your scope of practice. What I found most beneficial about this movie is that there were exercises many of us knew already but were given one extra twist to heighten the effectiveness of the movement and usually target more than one area. For example a deep diagonal squat off a physioball opens up the hip joints but while performing this movement the exerciser has their hands behind their head in the “cuffed” position pulling open the shoulder capsules. Combining movements such as this greatly increases the efficiency of your movements and decreases the time needed to perform a full routine.

Both of these video demonstrations give a great foundation for any strength coach, personal trainer or gym goer to write their own pre exercise routine. The video also encourages independent thinking and creativity by the viewers to branch off these ideas and even further improve the movements provided you keep the movements safe and effective. I personally found these videos highly educational and would recommend them to be viewed especially by fitness professionals looking to create or improve a pre-exercise regiment.

-Eric Discko

http://www.sbcoachescollege.com/TipsOfTheMonth/2009/tip6_2009_TumminelloReviews.htm

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