Following are some of the ways you can alter or modify the intensity of your workouts. Some are from Arthur Jones learned in the 70′s. Others are more recent. None are my “discoveries” I learned them from some of the more well known Strength Training Authorities. I have been fortunate to meet many trainers in my 40 plus years of Strength Training. I’ll cover as many as I can.

Adding weight or Reps

This is fundamental. You have to train in a progressive manner. Add a little weight when you can do a certain amount of reps, or do extra reps if the weight feels “lite” that day. Keep a log and always try to improve from your last workout.

What if you are already training very heavy and the force of the weights on your joints is starting to worry you?

Then you can try some of these options before going back to your heavy weights and regular workouts.

Training to Failure or Overload

Don’t argue over this. Do it if you want……….or not! Nobody really cares. This is not only the domain of the HIGH INTENSITY trainee. Many also use it that don’t consider themselves to be of the “HIT” Camp. It is just a tool. In the old days we continued an exercise until we couldn’t move…….by any means. Today I stop a set for most of my clients when their form starts to break down. It is a judgment call for me and I prefer to keep my clients training as safe as possible. Now and then I find someone that can push like we used to and for those rare clients that’s what we do. Easier to do with machines but can be done with free weights, especially if you have a “Power Rack”.

Pre Exhaustion

Using an Isolation or “single joint” movement preceding a compound or “multi Joint” movement for a muscle group. Example: Leg Extension then Squats or Leg press. Or Side Lateral raise then Standing or Seated Press. You are “Pre Exhausting” the target muscle group then finishing off that group with a compound movement.

Breakdowns

Immediately after reaching failure remove some of the weight and continue for a few more reps. Don’t overdo this one. One or two Breakdowns for an exercise are good.

Negative Only

Your training partners raise the weight or do the “concentric” part of the movement and you lower it. Lowering the weight is the negative or “eccentric” portion. You’ll be using quite a bit of weight for this. Research says you are 40% stronger lowering a weight than you are raising it. Make sure you are lowering under control. This is a hard way to workout. It is especially hard on your partners.

Negative Accentuated

Raising, pulling, or pushing the weight with two limbs and lowering it with one. An easier way of doing negative training. You don’t need help.

3X3

Pick three exercises. One for the legs and hips, one for the upper back, one for the chest and shoulders. Train one right after another in circuit fashion and repeat a total of three times. Usually done to failure with no rest at all. Example: Squat or Leg Press or Trap Bar deadlift. Then Chins or Pullovers (or pulldowns) or a rowing movement. Third movement could be Dips or overhead presses (standing or seated) or bench press. Check your shorts when your done!

Rest Pause

Find a rep range that you like doing and complete that set by pausing from time to time to finish that set. Another words you normally wouldn’t be able to complete the reps without pausing.

30′s Day

Pick a half dozen or so exercises that cover the whole body. Use your normal weight or close to it. Now all you have to do is complete 30 reps! One set each exercise. With most people this is a “rest pause” effort. However, I have one client that can go through a full workout doing straight sets! No rest! No she doesn’t use baby weights. She looks like a model and has Bull Dog determination. She won’t quit. I can’t do it!

50′s Day

Same as above only this time you have to complete FIFTY reps. Oh, By the way! She does this with out a pause also. Who says Women are the weaker?

100′s day

Never done it. Have heard that some have. Same as above only 100 reps. Call in to work and tell them you won’t be in for a while!

Forced reps

Similar to a breakdown set except the weight is not changed. At failure your partner supplies enough help for you to complete three or four more reps. This technique has been around as long as dirt.

Slow training

RenX (formerly known as “Super Slow” training) is a very effective protocol and it’s not easy. If you have an opportunity to learn from a certified RenX Trainer, do it. Check with Renaissance Exercise under Ken Hutchins. Their website can explain the details. There are many.

1 ¼’s

In each rep pause at the contracted position and then lower it a quarter of the way down. Then all the way back up to full contraction before lowering to start position. This is one rep. Do each rep like this.

Progressions

Do one rep and take a full deep breath. Then do two reps followed by a full deep breath. Then do three reps followed by a full deep breath. Then do four reps following the same breathing format. Then five reps. Then six reps all using a pause with a full deep breath. You can also start with six reps and go to one. I guess you could call this “Regressions” but the same people that get their shorts in a knot over the term “Failure” would probably get in a hissie over this term also. Oh, please get a life.

747

Three consecutive sets followed by a 30 second rest between sets. After the first set, 10 pounds are added for the upper body exercises and 20 pounds for the lower. For the third set remove the added weights.

1 ½’s

Do a full rep and then a half rep. That counts as one rep.

30 second Hold

On the first rep pause in the contracted position for 30 seconds before continuing the set.

10 Second holds

Pause for ten seconds in the contracted position for every rep in a set of exercises.

7 Up set

A set where seven normal speed reps to failure are followed by a 30-45 second pause in the fully contracted position.

15 Second Reps

Five seconds to raise the weight, followed by a five second contraction, then a five second lowering of the weight. Do each rep of the set this way.

30 Second Reps

Same as above but use 10 seconds for the raise-hold-lower sequence.

Single-Double’s-Triple’s

Used primarily by the competitive Strength Athlete. Means simply to do sets using single reps, double reps, or triples. You will be using max weights doing this, so the force will be high. Can be dangerous, but if you accept the danger use it to your benefit! If you are worried about what the force may do to your joints over time, then avoid this.

Manual Resistance

Your partner or trainer/coach provides the resistance in these movements. I usually use it for the neck. (Manual Resistance for the neck can be done by yourself) The pressure or resistance is supplied by you or your partners hands. Can be done for many muscle groups, such as shoulders (laterals) Chest (flys) Thighs (abductor/adductor) Biceps (manual curls) Triceps (pushdowns/ tri press) Use your imagination and you can come up with several exercises. Can be a very intense way to work out. I don’t like it for to many workouts in a row but is fine from time to time. It can be hard on your partner, they usually get worn out before they workout.

Finishers

Done at the end of a workout to squeeze every last ounce of effort you can supply. Farmers Walk for distance, Sand or sawdust bag carries for distance or time, Sled pull for distance or pushing some kind of weighted object for distance (car, sled, etc.) I use a two minute nonstop punching drill on a hanging heavy bag. Great for conditioning! I don’t use it for every workout just from time to time. Well, that’s all I can think of for now. Use what you think you can. This is by no means a complete list. I’ll probably think of some more as soon as I turn this article in. But it’s time to stop.

Strength Training is a journey, so enjoy the trip!

Train Safe….Train Hard….Train Smart

Thanks to: Arthur Jones, Kim Wood, Dr. Ken, Mark Asanovich, Matt Brzycki, Jim Flanagan and John Szimanski.

TAKU’s NOTE:

Another awesome article from my friend Jim Bryan. Thanks Jim!

This week I want to let people know about a brief and effective fitness program that I have personally used for years. It’s called the Peaceful Warrior Workout.

The Peaceful Warrior Workout was developed by my friend Dan Millman, Dan is a former world-champion gymnast, coach, martial arts teacher, and the author of 15 books including the timeless classic “The Way of the Peaceful Warrior.”

The Peaceful Warrior Workout program draws on Dan’s  years of experience as an athlete and coach, and combines elements of Yoga, Dance, Martial Arts, and Gymnastics, to create a simple but effective, total-body exercise program.

As I said above, I have personally used the Peaceful Warrior Workout for years. I have used it as a stand alone program, but most often use it as a daily part of my total-fitness plan. I also find it works extremely well as a dynamic warm-up series before more intense activities.

In our modern society time is at a premium, while the need for exercise has never been greater. Learn how you can bring the joy of exercise into your life in just minutes a day.

Read a little more below.

Many of us want to develop a regular exercise routine to relieve stress and feel lighter, clearer, and happier — if only we could find the time in our busy schedules.

Now you can jump-start your day (and your life) with a powerful 4-minute workout that you can enjoy in the comfort and privacy of your home, apartment, or hotel room when traveling. This is the same efficient routine that Dan himself has done each and every day for the past 27 years – at home or on the road.

Visit the link and get started today.

PEACEFUL WARRIOR WORKOUT

PAU for NOW

TAKU

Proskaor (Viking) Ikaika (Hawaiian)

By Jim Bryan

Two cultures that interest me are Norse (Viking) and Hawaiian. Both are fascinated with physical strength and so am I. I had my own home gym by 14, put together starting around 12 years old. I used money earned from my job with the Ski Show at Cypress Gardens . As youngsters, me and my friends were always trying to lift things. The kids most looked up to were the strongest. At that time I wasn’t one of them, but I was trying. My first courses were the York Barbell Courses. The pictures helped but you had to fill in the blanks. Before that I did body weight exercises and gymnastic movements. I also started Boxing. Fights broke out in the neighborhood often, I was usually one of the participants. We didn’t have video games, so we improvised. Sports and the resulting fisticuffs were part of it. I was good at wrestling but not so good at boxing. Our fights ended up on the ground most of the time and usually ended with some kind of bending a body part until you couldn’t stand the pain and said “Uncle.” This is called submission today. I was pretty good at this but had no formal training. I Just learned by having it done to me. Several of the Fathers were WWII Vets and showed their sons how to bend arms, legs, necks, and backs. It was good that I was strong. When I started Boxing I didn’t pay anymore attention to the wrestling. Today I feel that was a mistake, but I wanted to be better at Boxing. So I lifted weights and boxed too.

At first I lifted or boxed every day. I was getting better at both. Then at 14 I was riding my motorcycle (Triumph Tiger Cub) and was hit by a car. Damn near killed me. As I was getting better I read all of the Muscle Mags I could get. I was more determined than ever to be strong again. At 70 something pounds I was far from looking like a lifter. The Dr. told me that lifting weights had saved my back from being ruined in the accident. It seems that my Spinal Erectors were well developed and protected me. I got better slowly and went back to my gym and even started adding to it again. Mostly, I had free weights and some crude machines (leverage and pulley) my Dad made. I was into “Strength body building.” I wanted to look good but I also wanted to be as strong as I looked. I got interested in Olympic Lifting and met Bill LeMacks. Bill was an Olympic Lifting Champion as well as one of the top Physique guys in the South. He later was a Champion Power Lifter too. So now I was bodybuilding, boxing, and Olympic lifting.

Al and Vera Christensen opened up a Gym in Winter Haven , Florida where I lived and still live. Al set up a nice lifting platform for us in the back and I went as often as I could. Al was also well known as a lifter and Body Builder. Olympic Lifting was my thing then. I did a few curls after my sessions but mainly used the Olympic lifts, Squats, Front Squats, Presses off the racks and Jerks off the rack. I used High pulls, Dead Hangs and dead lifts. Taken to singles most workouts. I entered meets around Florida and when I started competing in Body Building I used the lifting as my athletic skill points. (Back then you had to show you could do something other than flex your muscles) I also continued my boxing, which by then I was pretty confident in.

I got interested in Power lifting and for awhile I used the Olympic Lifts and the Power Lifts in my training. Sometimes, all in the same day. Pretty much all I did was workout somehow, some way. I was tired much of the time. It took me a long time to figure out that I could get more out of less. Al tried to tell me and so did Bill. I wanted to be as good as them and just figured I had to work harder and more to get there. If you needed me I was at the gym. My workouts were in the two hour range. Sometimes, longer. Fortunately, I did learn to train in a briefer format. It wasn’t a piece of cake though. Brief, hard workouts can take it out of you too. You just have to pay attention to how you are feeling and plan accordingly. For me, I quit using the Olympic Lifts because of injuries incurred by competition and other Sports. I just couldn’t keep up the pounding I was taking on my joints. By this time exercise equipment had come out of the “Dark Ages” and I found I could train very hard again. I was still doing Power Lifting on the side. These movements complemented my Body Building pretty well. I didn’t want to be just another “Weak Body Builder.” I was training with Arthur Jones (I called him Art then) by now. I drove back and forth to Deland as much as I could. I met some great people (Kim Wood, Jim Flanagan, Casey Viator, Dan Howard) and was very inspired to train. I also had gotten married and bought a house. Funny thing happened, I acquired an Olympic set and set up a gym in my garage. I had a bench, 300 Lb. Olympic set (later 400lbs Plus), and squat stands. I was Power lifting and Olympic Lifting on alternate days. Didn’t compete but I was strong as hell (could it be the things I was doing in Deland helped? (Naw, there’s no evidence for that type training.) One day I fell while doing squats (heavy) and thought it was over. I trained by myself and used squat stands and not a rack. S-t-u-p-i-d. I wasn’t hurt, just shaken. Not long after, my back and shoulder started bothering me when I did the Olympic lifts. I stopped doing them and just trained High Intensity and some volume too. I used mostly machines. I sold all of my equipment to a local High school.

Since then I still use mostly machines. I like the Leverage machines and have a Pendulum Multi Machine. I’m still planning to get a Power rack someday and an Olympic Set, Just to have when I want to use it. My Cardio equipment is a Jumprope or the Squat Station on the Pendulum. We usually get our cardio from fast paced workouts including 20 to 20+ rep squats.

As you can see, I have done most forms of Strength Training, and competed in some. I feel you can get strong, and get stronger using ANY form of progressive weight training. Keyword PROGRESSIVE. What you have to figure out is what form is best for you? What are your goals? What is your experience? Can you get strong and well built from Olympic Lifting? Yes, you can. Can you get Strong and well built from Power lifting? Yes, you can. Can you get strong and well built from Volume training? Yes, you can. Can you get strong and well built from High Intensity Training (HIT) and it’s subsystems? Yes, you can. Do you have to train “explosively” in the weight room to be “explosive” on the field? No you don’t. BUT “The NSCA says I won’t be successful if I don’t!” The NSCA has an agenda and probably isn’t relevant to your situation. The choice ultimately comes back to you. What do you want to do? Don’t listen to some Bubba or some Brain if they are telling you to do something you don’t want to do. No Bro Science. This includes supplement usage.

No magic pills…….. Eat as raw as you can. Train as hard as you can. Train as safe as you can. If you want to compete in the Strength Sports………..do it! You’ll have fun. Train for life. BUT don’t ever let anyone tell you that you have to train any certain way. I guarantee, if you don’t like what you’re doing, you won’t do it long. I train mostly High Intensity, or what I call High Performance Training but that’s just me. You may like something else and that is OK. Know your subject.

Live strong – Live long! Aloha!

Some Final points
1. You don’t have to Olympic Lift to be successful at sports other than Olympic Lifting.
2. You don’t have to use “free weights” to be successful at sport.
3. You don’t have to use machines to be safe. Training safe is a matter of choice and there are ways to use most equipment and still be safe.
4. You don’t have to lift weights explosively to be explosive in your sport.
5. You don’t have to mimic your sport in the weight room. Train for strength and practice your sport.
6. Using single joint movements in your routine doesn’t automatically make you a Bodybuilder.
7. You can use brief, hard workouts and succeed.
8. You don’t have to have supplements to be successful.
9. You can mix protocols.
10. Men and Women can train the same.
11. Don’t listen to Bubba Platehead or Discussion Board Bro Science. Gather your information the same way you do for other interests in your life. Bull dookey is still bull dookey no matter where it comes from. It all boils down to common sense.

“As you slide down the banister of life, may the splinters never point in the wrong direction.”

TAKU’s NOTE: Thanks to my freind Jim Bryan for continuing to share his words of wisdom with us here at Hybrid Fitness

We call this “Sportband Appreciation” because sportbands are an easy and effective training tool. They’re very inexpensive, you can pack them anywhere and they work for everyone. If you’re never worked with sportbands before, give them a try.

This workout is very basic, but depending on the resistance and intensity you use, it can be very challenging. Go through all the exercises once, then repeat if you feel up to the challenge.

The resistance for these exercises is determined by the size of the band you use. Start light and move up accordingly.

Intensity may be increased in a number of ways:

1.) Using heavier resistance

2.) Limiting rest time between sets

3.) Increasing repetition speed

NOTE: Limiting rest time includes the time between switching sides, if applicable, as well as switching exercises.

WORKOUT

Sportband Horizontal Rows

Right Side: 15 Rows

Left Side: 15 Rows

(Rest :45)

Sportband Chest Press

15 presses (both arms simultaneously)

(Rest :45)

Sportband Squat (band supported behind the neck, across the shoulders)

15 Squats

(rest :30)

15 Squats

(Rest :45)

Sportband Overhead Press

Right Side: 10 presses

Left Side: 10 Presses

(Rest :45)

Sportband Deadlift

15 Deadlifts

(rest :30)

15 Deadlifts

REPEAT 2X

At Hybrid Fitness, we’ve always been a big fan of Iron Woody sport bands (www.ironwoodyfitness.com) We’ve been using them for years and discovered a few things…they’re incredibly durable, guaranteed for a year and come in a variety of sizes to accommodate ANY level of strength. Iron Woody has a lot of other great gear so check them out and see what you find.

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

INGRDIENTS:

3-cans (6 ounces white meat) tuna packed in water (salmon or other canned fish of choice may also be used)
6 egg whites
1 organic apple (your choice, I like Fuji’s)
1 medium onion (I like Red Onions)
1.5 cups oatmeal (organic, old fashioned)
1 Tbsp. “Jerk” seasoning (or spices of choice)

DIRECTIONS:

1. Pre-heat oven to 400 degrees
2. Rinse Tuna to remove some of the salt. To do this first remove the lids from the cans and drain the water out completely. Next poke a fork into the tuna several times to create some small holes. Fill the cans with warm water and let sit for a few minutes. Then just squeeze out the water again and you are ready to go
3. Blend oatmeal until it becomes powdered
4. Chop apple and onion into small (1/4 inch pieces)
5. Mix all ingredients in a bowl (add small amount of water if needed)
6. Divide mix evenly into 6 patties
7. Place patties evenly spaced on a cookie sheet (pre-sprayed with non-stick cooking spray)
8. Sprinkle patties with additional seasoning if desired
9. Bake for 25 minutes or until golden brown

PAU for NOW

TAKU

1. Create 4 to six different strength routines and then alternate them regularly. We’ll call them A – B – C – D-etc.

Example:

On week one you will do Routine A on Monday, B on Wednesday and C on Friday. On week two do Routine D on Monday, A on Wednesday and B on Friday. During the following weeks just keep rotating the different routines in and out of your schedule. Never do the same routine two times in a row.

2. “Run the numbers”. This is a really simple way to inject much needed variety into your strength routine.

Let’s say you have about 10-12 exercises in each of you’re A-B-C-D routines. Instead of always doing them in a specific order say 1 through 12, or always starting with Squats, each time you go to the gym you start with the next number in the order. So the first time you do Routine A you go from exercise 1 to exercise 12. The next time you do Routine A you go from exercise 2 to exercise 1. This way you are always starting your workout with an emphasis on a different movement. This coupled with the fact that you are already rotating through 4 separate routines will keep your body guessing for quite some time.

3. Try varying your rep ranges and or rep cadence.

Example:

If you always train the classic 5 x 5 (five sets of five reps), keep things spicy with some different rep ranges. Week one do sets of 4-6 reps. Week two do sets of 6-10 reps. Week three do sets of 8-15 reps. You can also vary your rep cadence, (the actual speed that you raise and lower the bar) I recommend 3-5 seconds to raise the weight and 3-5 seconds to lower it. If you are used to always moving the bar as fast as possible this decreased speed can really up your intensity and provide your muscles with a new and different challenge.

4. Cycle your intensity

At Hybrid Fitness we believe in training intensely. We also recognize that to avoid over training and reap the rewards of long term progress one must remain keenly aware of when it is time to push hard and when it is time to back off a bit. Learn to recognize the signs and symptoms of over training so you can cycle effectively and make uninterrupted progress from month to month.

5. Change the order and or intensity or your “Cardio”.

If you always do Cardio training before strength training, then try doing them in the opposite order for a nice change of pace. Also as stated in part one of this article, you’ll get far more from your cardio training if you up the intensity instead of adding to the duration. So remember to challenge yourself.

6. Change the days you train.

Too many of us are stuck in a rut that is run by the calendar. If you have some flexibility, add it to your workout routine. If you always train on Monday-Wednesday and Friday and are feeling bit burnt out, train once every three days instead. If you are feeling extra fresh and want to step it up try three days on, one day off. Do a different routine or class each day that you go to the gym but just keep to this three on, one off, approach. Example:

Train on Monday doing a long cardio session. On Tuesday do some heavy weights and some sprints. On Wednesday try a Total body conditioning class. Take Thursday off and on Friday start the whole cycle over again.

The ultimate randomization tool.

As you can see at Hybrid Fitness variety is a key component to how we help our athletes stay fresh and continue to make progress for long periods of time. If you are looking for a simple tool to help you add fun and variety into your training routine check out our “Card P.T.” program. To find out more go here.

Well, there you have it. Hopefully by now you not only recognize the value of adding some variety to your fitness plan, but have gained some simple ideas about how to make changes that will not only see you making new and continued improvements but will add some much needed spice to an otherwise dull routine. As always if you have questions or feel you need more help with this or any other subject you find here please feel free to contact me at TAKU@hybridfitness.tv

*Example Strength Routines A-B-C-D

For each workout below, do one set per exercise. Vary reps as needed, for desired results. Rest 30-90 seconds between sets.

Routine A

1. Leg Curl

2. Leg Extension

3. Squat

4. Calf Raise

5. Overhead Press

6. Pullover

7. Dip

8. Bent over row

9. Triceps extension

10. Biceps Curl

11. Bent kneed sit-up

12. 4-way neck

13. Shrug

Routine B

1. Bent Over Row

2. Negative Pullover } Giant set

3. Pulldown

4. Incline Press

5. Bent armed Fly } Giant set

6. Push-up

7. Negative Chin-up

8. Negative Dip

9. Shrug

10. 4-way neck

11. Leg Curl

12. Leg Extension

13. Hip adduction

Routine C

1. Leg extension } Pre-exhaust

2. Leg Press

3. Deadlift

4. Leg curl } Giant set

5. Stiff-Legged Deadlift

6. Calf Raise } compound set

7. Seated Calf raise

8. Hip Abduction } Compound set

9. Hip Adduction

10. Lateral raise

11. Pullover

12. Bench Press

13. Biceps Curl

Routine D

1. 1-1/2 rep Dip

2. Triceps Extension } Giant set

3. Negative Dip

4. 1-1/2 rep Chin

5. Biceps curl } Giant set

6. Negative Chin

7. Wrist curl

8. Reverse Wrist curl

9. Leg Press

10. Leg extension

11. Leg Curl

12. Lateral raise

13. Hanging Knee raise

PAU for NOW

TAKU

If you have been consistently and regularly exercising for six to eight months or more, your body has become accustomed to the stress of exercise. Many of us notice rapid improvements when we first begin a fitness routine only to see those improvements dry up and disappear in just a few short weeks or months. Why dose this occur? What can we do about it? Read on and I’ll tell you.

First of all lets hear it for our bodies. They are amazing marvels of biomechanical design. To see and feel them functioning at their peak is truly an experience of splendor. We don’t always treat them as well as we should and yet they continue to try their best for us no questions asked. If we give them good fuel, keep up with some basic regular maintenance and get out and move them around a bit they will reward us with years of hassle free service. Just about any physical challenge we humans can dream up can be overcome by these amazing machines we call our bodies.

Modern society is one of convenience. Exercise literally used to mean life or death for us. Now it has become just one of many activities we are trying to find time for in our busy lives. If you are reading this then you have probably found at least a little time for fitness in your hectic schedule. But are you having fun? Are you branching out and trying new things? Does your workout routine have any spice? If you answered no to any of those questions, fear not for I am here to help. Getting spicy is a lot easier then you may think.

Lets back track for just a second. As I said above, the body is amazing. It likes us to be able to accomplish our tasks with energy to spare. This is a self-preservation tactic. If our bodies did not find ways to maximize efficiency then we would use up too much of our valuable energy resources trying to accomplish the most basic daily tasks. Instead, our amazing bodies continue to increase the ease and efficiency of executing these tasks and finds ways to use less and less energy to accomplish them. When we are learning a skill such as a racquetball serve or throwing a right hook punch, we want our bodies to become better and more efficient over time. This allows us to execute the skill with maximum efficacy. For fitness however, we want to avoid this process. If we stay on the same old routine our bodies will get better and better at accomplishing the task while expending less energy to do so. In other words, the longer we stay on the same fitness routine, the less effective it will become for us. So, how do we fix this problem? How do we keep our bodies from adapting to our routine?

Step one; try something new. This seems like a no-brainer but so many of us have become creatures of habit. We plod along in the same old routine, day in and day out…Blah. On a side note, if you have been doing some routine for three months and it is not producing the results you expected or desired, it will not suddenly and miraculously start producing results in the fourth month. Trust me it wont. So, it is time for a change.

If group exercise classes are what you enjoy, try a new one. Don’t just stick with the same old Monday Wednesday Friday schedule. If you always do Step class try a boot camp or total body conditioning class. Try a dance class. Challenge your self to break out of the mold. Remember just because your do three different classes every week, does not mean you are getting a varied workout routine. Have you been doing the same three classes for six weeks, six months, or six years? When you are doing a class and the teacher says “Grab some Dumbbells” do you always grab the same weight(s)? Try something heavier next time. There are several reasons why so few gym members seem to make long-term changes to their bodies and not having variety is one of them

If you love to do cardio training and always walk on the treadmill, branch out. Try using the rowing machine or jumping rope. Use a different stair machine then usual. It could be something as simple as trying a different program on the same machine. If you always do the “Fat Burn” program try “Cardio” or “Intervals” for a change of pace. As a general rule of thumb, you’ll get far more benefit from increasing your intensity then from increasing your duration. So, go on up to level 10 instead of adding another ten minutes to your workout.

If you are a strength-training zealot, then the same applies to you. Change your routine frequently. Use a different angle for the same general body part (going from flat to incline on your bench press). Use a different machine. Change the order of your exercises. Change your repetition range. If you always do 8-12, try 6-8 or even 4-6. As with the cardio training it is better to increase intensity rather then increase volume and or frequency of training. If you have been stuck at a plateau for some time, it is likely you need to take a few days off from training and then come back at it with a new and different approach. Try training harder but less often. Split your routine in a new way or switch to whole body workouts for a change. Remember, to get the most from your strength-training routine it should be brief, intense, and infrequent.

If you consider yourself a cross-trainer and mix things up between weights, classes, cardio etc, you must still take a close look at your daily, and weekly “routine”. If it is routine, then as I mentioned above, it’s time to shake things up a bit. In part two of this article we’ll dig a little deeper into how to add variety to our training routines.

To be continued……
PAU for NOW

TAKU

By Steve McKinney

Every athlete wants to improve performance in their particular sport, that’s why we play. The question is, “How do we do it?”

The answer is quite simple, probably so simple you can’t believe it. Here it is¡­..are you ready?…. PRACTICE! (I know Allen Iverson may not agree with me)

Think about it. If you want to be a great 3 point shooter in basketball what should you do?

A) Practice Free throws

B) Run sprints or

C) Practice 3 Pointers.

If you said A or B please don’t read any further there’s no help for you! Just kidding. It just should be obvious the correct answer is C.

To me it just seems obvious, to get better in my sport I must practice that sport particularly/specifically over and over and over again.

In my 20′s slow pitch softball was big in the Midwest. I played on some local teams but there was a team based in St. Louis that paid their players. I wanted in on that! So here’s what I did. Every chance I could I recruited guys to practice with me. I got about 50 balls and I would make sure I had 3 guys, a pitcher, a hitter and an outfielder. We all changed positions. 1-2 hours per day, 4-5 days per week of hitting and catching and then playing games every night. Guess what? Within 2 years I was like, “show me the money!” For the next 5 years I traveled all over the country playing the best players’ week in and week out.

I know the evidence I just gave you is anecdotal but that’s how I learned. I became my own trainer by experimenting. I still do. I then advise others and track the results making adjustments when necessary.

The question then is, “Are there other things I can do to help?” I’m glad you asked! There are. You should know I’m an advocate of High Intensity Training or H.I.T. for short.

High Intensity Training (HIT) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weightlifting repetitions to the point of momentary muscular failure. The training takes into account the number of repetitions, the amount of weight, and the amount of time the muscle is exposed to tension in order to maximize the amount of muscle fiber recruitment.[1]

My suggestion to improve for your sport is to get stronger by using H.I.T. that is if your sport involves strength. (ping pong isn’t going work)

Strength training using H.I.T. methods while practicing your sport will really make a difference in your training. It allows for more time to specifically practice your sport. This specific training is called motor learning.

Motor learning ideally transfers positively to your game. This concept of transfer can have different affects on your training. However it can have a negative affect also.

Allow me to explain. I’ve seen people jumping rope to improve coordination or throwing a lead ball to help strengthen your arm, etc. In my experience the only thing jumping rope improves is ones ability to jump rope! Same with the lead ball throw, it makes me better at throwing a lead ball. But not a better pitcher, it would actually make me worse. That’s negative transfer. My softball example above is what I consider positive transfer.

Arthur Jones wrote something that really provoked thought: Skill in basketball (for

example) is produced only by playing basketball¡­ and the level of cardiovascular ability required for basketball is produced by the same training.(2)

Ellington Darden writes about 3 types of transfer: Positive, negative and indifferent.

• Positive: When the activities of practice and competition are identical
• Negative: When the activities of practice are almost the same as those in competition. Almost the same activities cause the neuromuscular pathways frequently to cross
• Indifferent: When the activities of practice are totally unrelated to what happens in competition. (3)

Positive transfer helps your sport whereas negative transfer hinders it. Indifferent transfer is just that, indifferent, and has no affect on your game.

That brings me to strength training. Strength training is indifferent in that it has no affect on the skill levels of your game. It will only enhance your game, if, while your strength train you practice the skill part of your game. If you just strength train without skill training you’ll get stronger but your skill levels will diminish.

In conclusion let me give you some simple tips on improving your game.

1. Practice your game specifically. If its basketball shoot then shoot, shoot and shoot some more. If baseball, then hit, hit and hit some more.
2. Enhance your game by getting stronger using H.I.T. methods of strength training.
3. Critically think about any advice given to you by experts. Don’t accept everything told to you. Most people try to add everything to their training except training itself.

References:

1. Philbin, John (2004). High-Intensity Training: more strength and power in less time. Human Kinetics. ISBN 9780736048200.
2. Arthur Jones, Total Fitness, the Nautilus Way, Chapter Titled, “Improving Functional Ability… In Any Sport”
3. Ellington Darden, (2006) The New Bodybuilding for Old School Results, page 108

Work intervals should be performed at 80-90% Max Heart Rate (MHR)

If applicable, adjust incline and speed accordingly to achieve proper MHR results

Click the thumbnail below for a full-size view:

P.E.P. Guidelines:

• In most cases 5-7 meals per day depending on individual’s size, goals, and training experience
• High Protein High Carbohydrate P.E.P.
• Simple, isolated complex carbohydrate P.E.P.
• Adjust calorie amounts to support individual needs
• Take a quality multi vitamin such as SUPER NUTRITION at meals 1 – 3 – 6
• Take high quality, molecularly distilled fish-oil products at meals 1 – 3 – 6
• Use only high quality, un-flavored whey protein powder
• Use only un-sulfured dried fruits
• Make home-made juices, and soups
• Use high quality creatine monohydrate (take 3-5 grams at meal 5 – 6)

Meal # 1 (Breakfast, 15 – 20 minutes after waking up)

Fresh raw apple or pear (with skin)
Fresh Banana
Raisins or other dried fruit (without sulfur)
Whole eggs, any style except fried or raw
Turkey or chicken breast
Round steak or extra lean ground beef, baked or broiled
Fruit Juice (fresh not frozen or from concentrate)
Supplements (fish-oil, creatine, Multi-vitamin)

Meal #2

Fresh Raw Pineapple
Dried apple or apricot (no sulfur)
Whole eggs, any style except fried or raw
Any low fat fish, baked or broiled
Fruit Juice with protein powder mixed in
Supplements(if needed)

Meal #3 (Lunch 1.5 hours after meal #2)

Small green salad; olive oil and apple cider vinegar dressing
Banana or other easily digested fruit
Turkey or chicken breast
Any lean red meat baked or broiled
Mineral Water (filtered or clean source bottled water)
Supplements (if needed)

Meal #4 (3.5 hours after meal #3; a pre-workout meal)

Banana or other easily digested fruit
Raisins or other dried fruit (without sulfur)
Small amount of easily digested protein; poultry or fish (whey protein would be acceptable )
Pre-workout stimulants (if desired)

Meal #5 (Post workout meal, complex carbohydrate meal)

Portion of green vegetable
Vegetable or vegetable beef soup (home made is best)
Baked potato, sweet potato or yam is best (whole-grain based pasta is allowed)
Brown rice or corn
Sprouted flourless bread
Vegetable juice (not canned)
Supplements (creatine, fish-oil, glutamine BCAA’s)

Meal #6 (1-2 hours before bed)

Whole eggs, any style except fried or raw
Small amount of cottage cheese or  plain yogurt
Fresh raw apple or pear (with skin)
Round steak or extra lean ground beef, baked or broiled
Fruit juice (not canned)
supplements (if needed)