Coaches Corner: Strength

Six Guidelines for creating successful strength training Programs.

In today’s edition of the Coaches Corner series, I present six basic guidelines I follow when creating strength training programs for my athletes and clients.

1. Maintain progressive overloads

2. Establish short-term objectives and long-term goals

3. Keep accurate training records and perform evaluations frequently

4. Always use proper technique and a spotter when needed. Safety is always a concern

5. Build in variety to avoid physical and psychological burn-out and over training

6. Make strength training fun, safe, challenging and injury free

For more ideas about creating simple effective strength training and conditioning programs check back here frequently or visit us at: www.hybridfitness.tv

Register your name and email address on the site so you can be kept up-to-date on the latest news from Hybrid Fitness.

PAU for NOW

TAKU

Motorcycles and Personal Safety

All of us here at Hybrid Fitness share many common interests and enjoy many of the same recreational activities. Besides the obvious passion for cultivating a balanced, healthy, lifestyle all three of us have a long standing interest in marital arts, personal protection and developing good people safety skills. Oh yeah, I almost forgot, we are all motorcycle enthusiasts.

Now, you might wonder what riding a motorcycle has to do with health, fitness, or personal safety. Well, I’ll tell you. When riding a motorcycle you must learn to be hyper-vigilant. You can not afford to ever go on auto-pilot. Being physically fit, well fed and well hydrated all add to the ability of a person to be agile, alert and aware. These qualities are some that are worth cultivating at all times in our lives, not just when operating motor vehicles.

There is an acronym I use when I ride my motorcycle which I feel readily applies to moving through the world safely, regardless of our mode of transport. It is S.E.E.

S.E.E. Stands for:

S. Search around you for potential hazards

E. Evaluate any possible hazards.

E. Execute the proper action to avoid the hazard.

Let’s break it down a little. The first letter is “S” which stands for SEARCH. While out walking you should always remain actively aware of your surroundings. This means to notice other people as well as places where someone might easily conceal themselves along your chosen route. You could even go as far as noticing cracks in the sidewalk or uneven pavement so as to avoid an unwanted spill.

You can take this a step further by looking at your life ahead of time. This is where the first “E” comes in to play, Evaluate. Begin by thinking about the places you visit on a regular basis. Are there safer choices you could make en route to the bank or while out for an evening jog? Where is safety? If I had a problem, how would I resolve it in this environment?

Finally we need to be ready and able to “E” Execute our plan when needed. This may be something simple like crossing the street when we feel uncomfortable while out walking alone; or it could be something more intense like setting a firm verbal boundary or actually physically defending ourselves.

Now, don’t get all nervous and crazy just because I brought all of this to your attention. As my friend Tony Blauer says “there is a difference between being paranoid and being prepared”. The S.E.E. model is just one of many useful personal safety strategies. Tony Blauer teaches the “three D’s” Detect, Diffuse, Defend. At Kidpower we teach the concepts of be aware, take charge and get help.

If you have ever wondered how you might handle an emergency situation or worried about the safety and welfare of those closest to you perhaps it is time you took action and stopped just thinking about it.

Remember all of us here at Hybrid Fitness are dedicated to spreading the word of health, fitness and wellness and this includes having good people safety skills.

Remember to go to Hybrid Fitness and register your name and email address on the sign-in box.  We’ll keep you up to date on what’s happening…stuff you won’t want to miss!  It looks like this:

PAU for NOW

TAKU

For tips and ideas about people safety and info about where you might take a course yourself click on the link below.

Kidpower-Teenpower-Fullpower International

 Liam “TAKU” Bauer is a certified instructor of Kidpower Teenpower Fullpower International, a nonprofit organization that has brought “People Safety” skills to over a million children, teenagers, and adults, including those with disabilities,  and people from many different cultures around the world.

Must See Movie!

All of us here at Hybrid Fitness are major Movie buffs. I think I have seen every single movie that Hollywood has put out this summer. Every now and then you get one that is relatively entertaining like Iron Man or the Dark Knight but for the most part they are junk.

Living where I do in Northern California I am lucky enough to be surrounded by theaters that show a wide variety of independant films as well as the usual main stream schlock. I was recently lucky enough to catch one such independant release that I really enjoyed.

Bigger Stronger Faster is a film about much more then steroids and their use, misuse and abuse. It is a film about American culture and our obsession to win at all costs. It takes a close look at the ideas we have about drugs, winning, and a lot more. This film is not a pro-steroid film as some have said, nor is it anti-steroid. I feel it is presented in a relatively even tone and lets the viewer draw their own conclusions.

Rotten Tomatoes says “Bigger Stronger Faster” is a fascinating, informative, entertaining and especially introspective account of the American “enhancement” culture.

Let’s face it. Hollywood movies come and go but rarely do they leave a lasting impression. This is one of the few films that I have actually bothered to see more then once. Do your self a favor and go see this film. You might just learn something.

PAU for NOW

TAKU

Coaches Corner: Conditioning

Six Factors for Assessing Activity or Sport:

As a conditioning specialist I must have the ability to adapt the programs I develop to a variety of training objectives and goals. This ability to adapt is required of me due to the broad array of clients and athletes I may encounter during any given period. It is important that I view all people individually and evaluate all training variables that relate to their program. To achieve this end I must consider the following six training variables when creating a comprehensive conditioning program:

1. Energy systems to be utilized.

2. Demands to be placed on each energy system.

3. Ways that each energy system will change according to competition or position.

4. Active movement to recovery ratios.

5. Sports specific demands of the activity and what is necessary for a comprehensive conditioning program.

6. The development of a periodic training plan designed to incorporate all training variables, adjusted as needed over time.

The above six factors are just a few of the things I take into consideration when developing a comprehensive conditioning program for the athletes I am working with.

Keep an eye out for more tips in the Coaches Corner series, coming soon.

Be sure to go to www.hybridfitness.tv and register your name and email address.  We’ll keep you up-to-date on the Hybrid launch, as well as provide you with great training information ONLY available by email.

PAU for NOW

TAKU
www.hybridfitness.tv

If I had to pick just one (part two)

In part one of this article I gave my views on picking one exercise out of the many that exist and what I thought about that. If you want to read part one then go here and scroll to the bottom of the page.

Today I am talking about a much simpler choice. If I had to choose just one form of exercise to be the most important one for the promotion of long term health and functional capacity, which one would I choose?

In 1991, William Evans, PhD, and Irwin H. Rosenberg, MD, professors of nutrition and medicine, respectively, at Tufts University published a book titled Biomarkers: The 10 Keys to Prolonging Vitality”. In this book they discuss 10 key factors that affect the way our bodies appear to decline over time along with simple strategies we may use to enhance our health and well being and prolong our functional capacity as we age.

Many things are discussed in the book but it turns out that there is one form of exercise that is better then all the rest. And the winner is (drum roll please) Strength Training.

It turns out that Strength training has a positive impact on each of the ten biomarkers mentioned in this book.

  1. Bone density: Strength training may improve bone density and aid in warding off osteoporosis.
  2. Body temperature regulation: By gaining or maintaining lean muscle mass the body may more easily maintain an optimal internal temperature.
  3. Basal metabolic rate: The addition or maintenance of lean muscle mass may help to ward off the gradual decline in BMR that can manifest as we age.
  4. Blood sugar tolerance: The addition or maintenance of lean muscle mass may help to ward off the onset of type two diabetes through its positive impact on the body’s ability to use glucose in the bloodstream.
  5. A decline in muscle strength: The addition or maintenance of lean muscle mass may help to ward off the gradual deterioration of muscles and motor nerves which can begin as early as the age of thirty in sedentary folks.
  6. Body Composition: The addition or maintenance of lean muscle mass may help to ward off the common increase in fat to muscle ratio which often occurs as we age and is exacerbated by a sedentary lifestyle.
  7. Aerobic capacity: Counter intuitively for some, the addition or maintenance of lean muscle mass may help to enhance aerobic capacity both directly through well structured training and indirectly by enhancing the muscles ability to use oxygen efficiently, which may decline by up to 40 percent by the age of 65.
  8. Cholesterol and HDL ratio: The addition or maintenance of lean muscle mass may help to improve HDL / LDL ratios.
  9. A decline in lean muscle mass: The average sedentary American may lose up to 6.6 lbs of muscle mass with each decade after young adulthood, and the rate of loss tends to increase after age 45 (but only if one doesn’t do anything to replace it). So…Strength train.
  10. The addition or maintenance of lean muscle mass may help to ward off a steady increase in blood pressure often seen in Americans as we age.

So there you have it, 10 reasons why you should be including a simple strength training program in your life. So what are you waiting for? Get out there and get to it! If you need any help visit us at www.hybridfitness.tv for tons of great information.

REMEMBER, if you see the sign-in box, don’t just close it out!  Sign in and we’ll keep you up-to-date on the official launch of Hybrid Fitness, along with training tips, nutrition info and other great stuff you won’t find in our blog!  If you close out the box, you can use the sign-in box on the front page too.

PAU for NOW

TAKU

Audio Interview with Jason C. Brown

Taku and I did an interview with Jason C. Brown of Combat Sports Conditioning recently.  We grilled him on everything from kettlebells to periodization to who would win in a battle between the Power Rangers and Teenage Mutant Ninja Turtles.  Seriously.  The information we covered will only be available through our website!

We’ll have the clips available on www.hybridfitness.tv very soon.  In the meantime, go to Hybrid and register your name and email in the upper right hand corner of the main page, so we can notify you when things are ready to go.  Trust me, it’ll be well worth your time.

Just for the record, no one gets your email address except us, so there’s absolutely no spam involved, GUARANTEED.  Just great info and lots of it.

Until then, keep training hard.

Jason K.
www.hybridfitness.tv