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August 2009 - Rolling out NEW Fall Curriculum!
Check out the NEW Human Motion website: www.humanmotion.com.
We are proud of this company's evolution and strive to continue to serve you better in the years to come. In this issue of the Performance Advocate™ we have a new group class announcement to make, plus great articles in the realms of Performance, Injury Management and Nutrition. Thank-you for being a subscriber and please do let us know what topics you want to learn more about.
Yours in Strength & Health,
Carmen Bott, Editor in Chief
www.humanmotion.com |
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Performance Article: Boosting Training Intensity
By Carmen Bott MSc. CSCS carmen@humanmotion.com
Over the years, people have come to see me for a variety of reasons, whether it is to gain strength and power for sport, to improve conditioning levels, to lose body fat and/or to get back into shape. Whatever, their goals might be; and the exercise prescription to follow, two elements must be present for results to take place:
Consistency and Intensity
Consistency is the easy one. Be committed, follow the program "x" number of days per week, keep on keeping on. . . It's really quite simple. Intensity, however, is not so simple. It is the factor that requires the most gumption, the right frame of mind and the willingness to push oneself past what is comfortable. This factor is more critical and of course, it is the one that most individuals need help and more importantly, candid clarification on.
I have met many clients that have told me they are 'hard workers.' Too be perfectly honest, hard workers are not a dime a dozen. They are much, much, more rare than you think. And being a great athlete does not mean someone is a hard worker either. So, based on this fact, I am going to make an assumption:
YOU are not training as intensely as you can.
I will let you in on one of my biggest coaching secrets: Intensity can be learned. And I am going to provide you with 5 coaching points to help you be the intense trainee you are meant to be.
Foundation First
As Gray Cook, a world leader in physical therapy and corrective exercise states: "You cannot build fitness on dysfunction." So, it is imperative that you make sure you have taken care of old injuries and muscular imbalances before you begin an intense strength & conditioning program. The secret to success in physical performance lies in systematic development, through a process called Periodization. Periodization is a fancy term for yearly planning, which means you must plan your training and your physical development, not just jump in with both feet, like many of the fitness programs you see out there suggest. Bootcamps are NOT a recipe for quick fitness, nor do they employ methods of planning. Conversely, they are often a recipe for injury. And injuries result in lost training time. Lost training time means zero consistency.
I want you to think of intensity this way: The application of maximal physical effort, systematically applied to a movement or lifting skill you already possess. Meaning, if you do not possess the skill to squat, you may not squat heavy and thus work intensely. You must build your foundation first.
If you are new to training, a suggestion might be to register for a 'Building a Strong Foundation' class this Fall.
Fatigue versus Failure
Before you can reach your true physical potential, you must also learn to be comfortable being very uncomfortable. You must develop the mental tolerance to push yourself outside and above your current fitness and comfort zone. Elite power athletes and endurance athletes are all too familiar with pushing the limits, both physically and mentally. It is often those who can suffer the most, and recover the fastest that makes them elite. You can certainly take some valuable lessons from this mindset and apply it to your own training environment. But, you must use caution. Pushing oneself does not mean the use of sloppy technique or maximal efforts at any cost. With respect to exercise and training, pushing oneself means using skilled movements, repeatedly, to cause high levels of muscle fatigue, not failure. Failure can lead to injury or poor motor patterns. Instead, you must practice this fine line of pushing and backing off just enough so you have good form. AND, here's the kicker: It takes a great deal of effort to practice perfectly under high levels of fatigue. . .to squat perfectly while your thighs are burning or pull perfectly (with your shoulders packed and spine straight) rep after rep after rep. I challenge you to be 'perfect' in every rep you do, even when you feel like quitting.
Defining 'Pain'
If you are still having problems overcoming barriers to intensity, perhaps you need to examine your ability to focus and differentiate between 'good pain' and 'bad pain.' First of all, let me clarify. Yes, there is such a thing as good pain. It comes in the form of burning muscles, high heart rates and sometimes a bit of nausea. And I hate to break it to you, but it isn't really pain - it is discomfort. Today, we are bombarded with media and the avoidance of pain - take this pill for this pain, this one for that pain and so on. Put the pills away and take Lance Armstrong's advice: "Pain is temporary; Quitting is forever." If you think I am encouraging that you work through injuries (pain) and push yourself so hard that you have soreness for weeks, you are missing the point. Please go back and read the first two paragraphs again. Science has proven that if we expose ourselves to a certain level of intensity, that is 'painful' (uncomfortable), and then we expose ourselves to that same level again within a few days (consistency), we will be able to tolerate it much more handily on the second go around. The human body is an amazing, adaptive machine. It must, however, be overloaded in order to adapt to a higher level. Thus, if we overload it, we will need a higher level to elicit the same uncomfortable response. Another tip is to expect and welcome some pain/discomfort. Then, shift your mind away from it. Take your mind to the technical aspect of the lift. This is a 'disassociation' technique sports psychologists have been using for years. And it can be learned if you practice it.
No Fear, No Frustration
Some of the biggest differences I encounter between training teenagers and training adults, is the level of fear. Adults, being more set in their ways, have preconceived notions of what they think they can handle and what they are comfortable trying. Meaning, adults, in general have more fear. And that becomes an obstacle for me, as a S&C Coach, to work around. Although there is no substitute for good judgement, adults do need to be reminded that part of ramping up intensity is trying an exercise that is new and more complex. Training intensely begins with the right attitude and the right attitude includes a clean slate - a willingness to try something new, possibly fail and to not become frustrated with the experience. Think of how many levels of swimming kids must go through before they are left to their own devices - usually a few summers worth right? Well, put that into perspective and know that learning takes time and patience. But it is worth it because learning something new is also another effective way to boost up the intensity of your training. Shaking muscles on a new lift is a GREAT sign. It means you are paving a new neuromuscular highway and thus improving coordination. Take some advice from the kids out there: No fear, no frustration OK? Approach your workouts with a willingness to learn. Training is a beautiful opportunity if you view it that way.
Actions Must Match Vision
This may sound a bit blunt, but you must sacrifice laziness, unwarranted training habits, crap technique, pain avoidance and pleasure seeking to develop the physical and mental capacity to tolerate hard work. It is fine to have goals, to have a vision of where you want to be. This is where it all begins, but if that vision is clouded baggage and stubbornness, then you will be stuck right where you are. It is only through a willingness to make this sacrifice and hard work, and nothing short that will lead you to achieve your strength and conditioning goals. You must take responsibility for where you are right now. Your actions must match your goals directly. I challenge you to do just that! Defeat your fears, leave frustration at the door and face the road ahead with daily conviction. What translates intense physical conditioning into bliss is the victory you will have over YOURSELF.
Now . . . give us a call for some training! We can help you boost your training intensity safely AND effectively! 604.908.1321 |
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New Fall Class : "L.I.F.T. Camp"
 L.I.F.T. is an 8 week intense functional training camp. The camp curriculum is based on progressive improvement of full-body strength and power-endurance as well as metabolic conditioning through the use of non conventional protocols and equipment and more importantly, professional strength coaching with certified instructors.
 Studies of conventional fitness has noted that running leads to chronic overuse injuries as does the boot-camp mainstay of countless push-ups, sit-ups and burpees. At present, sections of the United States military are coordinating efforts with the National Strength and Conditioning Association (NSCA), to reduce injury risk and optimize performance through this type of training protocol.
The emphasis in L.I.F.T. is placed on shifting current thinking from conventional training methods to ground-based integrated lifting and conditioning drills guaranteed to improve one's strength, coordination, endurance and mobility. The vast majority of equipment use and training styles that one may witness in a typical fitness club do not fulfill these goals. L.I.F.T. Camp is demanding both physically & technically and intensity ramps up over the 8-weeks.
"L.I.F.T. is for anyone who wishes to take their fitness to another level."
Through the use of medicine balls, sandbags, kettlebells, bodyweight drills and suspension training, each participant will become stronger and more resilient through all planes of movement. Because of the technical nature of the exercises, L.I.F.T. classes will be limited to 4 participants. We can guarantee these session are highly intense, low impact and possibly insightful to the true level of one's fitness.
If you are tired of the aimless hype of fitness "boot camps," now is the time to step up and L.I.F.T. Register for Camp NOW!
Fall 2009 Program Schedule
Section 100: Tuesdays at 7:30 am
Start date: Tuesday, September 22
L.I.F.T. Instructor: Carmen Bott
Price: 240.00 + GST (8 wks inclusive)
Location: Target Health Services
Section 101: Thursdays at 6:30 (18:30) pm
Start Date: Thursday, September 24
L.I.F.T. Instructor: Jim Talo
Price: 240.00 + GST (8 wks inclusive)
Location: Target Health Services
Section 102: Saturdays at 12:00 pm
Start Date: Saturday, September 26
L.I.F.T. Instructor: Jim Talo
Price: 240.00 + GST (8 wks inclusive)
Location: Target Health Services
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Injury Management: Beware of lurking weaknesses... By Trish Kazun MScPT, BScKin, RCAMT, CAFCI
Working as a physiotherapist, I often meet people who feel sheepish coming in to the clinic because they no longer feel the pain that they felt when they initially made the appointment. They question whether they should even have kept the appointment. In nearly each one of these cases, however, we are able to find the cause of their original problem. Most times, the individual still presents with obvious imbalances that could have led to their pain, and will inevitably cause their pain again.
The fact of the matter is that we constantly abuse our bodies, without really realizing what type of problems we are causing. We shove our feet into restrictive shoes, turning off our foot muscles and decreasing the sensitivity of the soles. We sit at desks all day, shortening our hip flexors, or stand with our knees locked, shortening our quadriceps. We work at our computers, rounding our shoulders and poking our chins out, leading to tight pectorals, and weak back muscles. Then we expect our bodies to perform they way they should when we train or do our sport! It's no doubt we break down at some point!
It is absolutely necessary to become aware of these muscle imbalances and weaknesses to allow for optimum performance. Unfortunately, without the help of a trained professional, it is nearly impossible to discover these problems on your own. A physiotherapist can assess for these problems and work with you to correct them; then work with your strength and conditioning specialist to take it to the next level.
Contact Trish at Envision Physiotherapy for an assessment, and start working towards a stronger, balanced body. www.envisionphysio.com |
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3 Key Performance Nutrition Topics (from the ACSM Conference Research Findings)
1) Topic: Workout Nutrition and Hockey
Authors: Brianne Olson and colleagues from St. Cloud University
Abstract # 0121
Without a doubt, the hottest thing in sports nutrition right now is workout
nutrition. Finally, researchers and coaches are embracing the use of pre,
during, and post-workout nutrition.
This study lends further evidence to the utility of this approach as five
university hockey players ingested either an 8% solution of carbohydrate and protein (C+P; 1000ml containing about 320kcal) or a placebo drink during one of two practices. During the practices in which the C+P drink was ingested, skating speed (measured by the time to complete a skating course), shot accuracy, and reaction time were improved by between 8 and 12% vs. the placebo condition.
This is, without a doubt, yet another reason for athletes to ingest some
carbohydrate and protein during exercise. If you're a Surge fan, sipping half a serving during your workout will do the trick.
2) Topic: Glucose Oxidation and Endurance Exercise
Authors: Roy Jentjens and colleagues at the University of Birmingham
Abstract # 0151
Carbohydrate supplementation during endurance exercise has been shown to delay fatigue and improve performance. However, due to limitations in the intestinal absorption of carbohydrates, it appears that the rate of exogenous carbohydrate oxidation doesn't exceed 1g/min when a single carb source is used. Since sucrose, glucose, and fructose may be absorbed (wholly or in part) by different intestinal transport mechanisms, the authors of this study speculated that a supplement containing glucose, fructose, and sucrose would increase the peak oxidation rate of carbohydrate during endurance exercise.
In the study, eight endurance trained men cycled for 150 minutes while receiving a solution of either 2.4g/min of glucose, 1.2g/min of glucose + 0.6g/min of fructose + 0.6g/min of sucrose, or water. In the end, exogenous carbohydrate oxidation rates were 1.18g/min in the glucose trial compared with 1.70g/min in the glucose+fructose+sucrose trial. This increase in exogenous carbohydrate oxidation was matched by a glycogen-sparing reduction in endogenous glucose oxidation.
So, endurance athletes, listen up. It's wise to add a few different types of
carbs to your carbohydrate electrolyte solution in order to spare muscle
glycogen and perform at a high level.
3) Topic: Low Glycemic Carbs and Recovery
Authors: Emma Stevenson and colleagues from Loughborough University
Abstract # 0157
It's no surprise that high GI carbs ingested before exercise may, because of the rise in insulin concentration that accompanies a high GI meal, suppress fat oxidation. This can cause an increased reliance on carbohydrate energy during exercise and deplete carbohydrate reserves more quickly.
In this study, researchers fed subjects low GI meals and high GI meals 24 hours after an exhausting exercise bout. The nine male subjects ran for 90 minutes and immediately after ingested either a low GI diet or high GI diet for 24 hours. After the 24 hour recovery period, they performed a run to exhaustion at 70% VO2max.
Subjects eating the low GI diet performed better (+11 seconds in the time to
exhaustion trial) and burned more fat than subjects eating the high GI diet
leading up to this second bout of exercise. In the end, it appears that a
chronic low GI diet offers advantages in endurance athletes.
I might add the caveat that endurance athletes still need their high GI carbs
during and immediately after training in order to resynthesize glycogen quickly before getting back to those low GI meals.
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| Register for our Fall Kettlebell Workshop: September 12th HERE
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"The cutting edge training techniques and protocols provided by Human Motion Inc. were second to none and enabled our athletes to achieve outstanding physical improvements."
~ Deb Huband
Women's Varsity
Basketball
Head Coach,
University of British
Columbia Assistant
Coach, Team Canada |
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| Issue Contributors:
Editor in Chief:
Carmen Bott MSc. C.S.C.S.
Human Motion's Reporter and Columnist:
Emily Beers
Publisher:
Jackelyn Thompson
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