We’re MOVING!!!

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Greetings friends, fans, visitors new, and old. I am excited to announce that HYBRID FITNESS is moving.  Starting today (and moving forward) you can find us at our new on-line location TRUTH NOT TRENDS.

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T.N.T. will be home to our brand new PODCAST on Effort-Based, evidence based A.K.A. H.I.T. exercise. Every week we’ll offer useful, and informative content to help you achieve your fitness goals in the safest most efficient, and effective manner possible. We will also be featuring awesome guest interviews as well as continue our tradition of putting out high quality blog content on all aspects of health & fitness.

So come on over and see our new home on the web. While you’re there don’t forget to subscribe. New episodes available on Google Play & iTunes NOW!.

And remember TELL A FRIEND!!

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TAKU 

P.S Thanks to all of my friends, new and frequent visitors, as well as valued content contributors for all of your support over the last ten years. Rest assured that T.N.T. will be a worthwhile destination in your quest for useful and informative health and fitness content on the web.

Click any of the links to visit our new WEBSITE immediately!!!

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The Science of Strength: As easy as 1 – 2 – 3

The Science of Strength

As easy as 1 – 2 – 3

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1. Progression: Making the workout or exercise more challenging over time. This could be adding weight to strength exercises, or running faster or longer with cardiovascular training. Either way if you are not challenging your body no improvement will happen.

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2. Overload: Is when the body is challenged through intense exercise and the muscles are worked passed their current capacities. This training “environment” is what sets the scene for improvement.

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3. Recovery: After the muscles have been overloaded they need time to adapt and get stronger. This process takes between 48* – 96 hours +.

So the science of getting stronger is as follows:

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1. Train as hard as you can on each exercise to make sure overload takes place.

2. Allow the body to rest and recover. You can’t rush improvement.

3. When you return to the weight room try to add weight or repetitions to each exercise.

The science of getting stronger is really easy to understand. It is the application that is challenging. There are no secret routines or special exercises, just simple things that need to be done a certain way, for an extended period of time.

Train Hard!

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TAKU

(*minimum recovery period for athletes with optimal recovery ability).

S.P.I.C.E. things up

A common question that comes up with coaches and athletes is how do I make sure my strength and conditioning program is “sports specific”? There are only three things you need to think about improving.

  • Force enhancement via strength training
  • Energy system improvement via sport-related conditioning runs or drills
  • Skill improvement via sport-specific skill training

The development of muscular strength is the general progression of increasing the muscle’s ability to produce force. Sports skill development, on the other hand, is the specific learning of how to best coordinate and apply these forces.

In other words, strength is a non-specific adaptation developed in the weight room whereas sports skills are a specific adaptation developed through guided practice on “the field”.* As a result, a powerful athlete is developed physically in the weight room, which by a separate process is developed mechanically on “the field”.*

Unless you are competing as a power-lifter, Olympic style weight lifter etc, anything you do in the weight room will have zero direct transfer to what you are doing on “the field” of play.*

With the above in mind, here is a simple formula to keep your training on the right track.

Key points to remember too S.P.I.C.E. things up

1. Strength train in order to reduce injury, and resist fatigue in the safest method possible.

2. Practice your skills

3. Improve flexibility- perform a proper stretching routine to increase range of motion around a joint

4. Condition the energy systems used to play your sport (running intervals, cardiovascular exercises and speed training)

5. Eat nutritious foods and drink plenty of water to ensure the body has the proper amount of nutrients in order to grow stronger.

 

These five basic concepts will go a long way in keeping your training simple, safe, and focused on success.

PAU for NOW

TAKU 

TAKU’s NOTE: *(“The field” implies any athletic playing space the wrestling mat, tennis court, Fighting cage, boxing ring etc.)

TEMPORARILY CLOSED

Hey there…thanks for stopping by. Due to some family obligations I am temporarily not adding any new content. There are literally hundreds of articles to choose from in my archives, going all the way back to 2008. Please take a moment to look around, I am sure you will find stuff worth exploring.  I’ll be back soon with new content for you to enjoy.

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TAKU

Workout Frequency Revised

By Jim Bryan

Early in my weight training career I was training an average of six days a week. Sometimes twice a day. I was involved in competition in Olympic Lifting, Power Lifting, and Body Building . Sometimes there were non-sanctioned Strongman type competitions. At this time I was chemically assisted but I never felt that it helped. Others did and saw areas of big improvements. But like I said I never felt it helped and don’t recommend it.

Somewhere in 1970 I met Arthur Jones and was exposed to shorter and harder workouts. I was already training hard but the workouts took a long time to complete. I hadn’t learned to “focus” my training yet. Arthur convinced me to stop depending on chemical assistance and showed me how to train harder in a shorter time frame. He also told me about “infrequent training.” After, I was training only three days a week for about 30 to 60 minutes. At first it was mostly on free weights and some machines at Christensen’s Health Club, and on mostly free weights and early prototypes of Nautilus Machines in Deland. When I first met Arthur, Nautilus didn’t exist in reality. It was only in Arthur’s mind. Thus, we didn’t have anything special in the beginning to train on. Free weights, Universal machine, Nautilus Pullover Prototype that’s pretty much it. I was happy to be only training 3 days a week and to me this was “Infrequent Training.” Today you have trainers bragging about only working out now and then, or once a month. It has been accepted that this is “Infrequent Training.” I believe things have gotten out of hand with this thinking.

My thoughts on “Optimal Training”

Three days a week training: I feel that this is the best way to go for most people. It works for body composition, lean muscle improvements, strength, and conditioning. Most people don’t train hard enough to run the risk of over training and three days is not that hard to get in. This can be all weights or a mix of weights and body weight training. Throw in some implements to make things interesting and on your off days get outside and enjoy being active. Don’t be afraid to be active. Practice sensible eating and you should do well.

Two Days a week training: This also works and for very busy people it may be ideal. Also, for the rare few (and I mean few) that train the way we used to in Deland, this is or can be a good frequency of training. Again, you can do all weights or mix with body weight training. It becomes more important to stay active on your non – training days if you are after a “lean look.” You can accomplish your goals of adding strength and maintaining muscle on two days a week training. Some will even add muscle but you need to make these workouts count. Focus your training and try to do as much as you can in the space of your workout. Training should take anywhere from 30 to 60 minutes. Some really hard workouts can be completed in 15 minutes and change.

When you are training only twice a week, “conditioning” starts to suffer in my opinion. I recommend participating in some kind of out door activity. Something like jogging, water skiing, swimming, soccer, surfing, boogie boarding, walking, or biking. Get outside, burn some calories, stay fit and stay active. Twice a week can work but you have to practice sensible eating if you want to shed some fat.

Once a week training: I don’t find this to be optimal. Sometimes you can’t help it. Life gets busy and you can only get one a week in. I feel that you can continue to add strength on one training session a week as long as you REALLY focus on weight progression in your exercises. I feel that body composition suffers for most people. You will tend to get fat and your conditioning will suffer, as well as your “work capacity.” You’ll really have to cut your calories if you want a lean look. So much so, that you may find you don’t have enough energy for a HEAVY workout. Your strength can suffer also. It’s around this area that “Infrequent Training” starts to become too infrequent. You better be active as heck if you only workout once a week or you will become…………………………………fat.

Less than once a week training: Look! I’m going to be honest here. I don’t care how many books or articles you have that say you can succeed on this. What you will end up with is ………Books and Articles.

You’ll have very little muscle, and your conditioning will be zero. You just can not do it in five minutes a day whenever you feel like it as some would have you believe, and you can not do it with workouts that never happen. Having the best Fitness Library means zilch if all you ever do is read and talk your workout. You have to work out! You have to raise your heart rate. You have to spend some sweat and effort. You have to be consistent. You have to pay attention to what and how much you eat. All the best intentions in the world will not make up for lack of effort in the gym.

AND neither will the latest “Fitness Craze.” The experts on the Internet will go on and on about “I use this and I use that” but the bottom line is weight training works. Combine weight training with body weight training and conditioning and just do it. It has worked for over 50 years as I know it and continues to work. Gimmicks come and go but Sensible Strength Training will go on and on. BUT you have to show up, work out, and be consistent! Argue less on the Body Building sites and you will probably find the extra few minutes needed to “Just go lift.” I don’t care how you do it or who’s method you use, “Just go Lift.”

All said and done if you have been training consistently and regularly, don’t be afraid to take some time off to recharge now and then. Best effort equals best results. Not everyone will end up developing “Huge Muscles.” Some will and some won’t. It depends on your potential and effort. AND!!! Women don’t end up looking like a man because they lift weights. So just throw that excuse out the window. Women look good with some lean muscle on them.

TAKU’s NOTE: Thanks to my friend Jim Bryan for once again sharing his insights with us.

START YOUR NEW YEAR’S RIGHT…

 STRENGTH TRAINING FOR BUSY PEOPLE

Well it’s that time again…NEW YEARS!! One of the many things that occurs around this time of year is that people make plans to get fit. For all these good intentions, many people quickly give up on these plans, often because they feel they don’t have the time to dedicate towards this seemingly daunting task. If you are on of those people who feels they don’t have time to read this article, let alone set aside time to work out, then this program is for you.

WHY?

Why Strength Train? The primary purpose of strength training, or strength exercise, is to improve muscle function. It will help you develop stronger bones, tendons, and ligaments, enabling you to perform better in all physical activities. Strength training reduces your risk of low back pain, illnesses such as diabetes and degenerative problems such as osteoporosis. It also helps you reach and maintain a proper body composition by boosting your resting metabolism and thereby burning more calories throughout the day, even at rest.

HOW?

The Strength Training program below has been designed using research performed by Dr. Wayne Westcott and Rita LaRosa Loud, along with their staff at the South Shore YMCA in Quincy, MA. In an effort to make exercise more appealing to those who are truly in need of its tremendous benefits, Dr. Westcott set out to prove that strength gains can come with minimal time and commitment. The number one complaint and excuse for discontinuing a strength training, or exercise regimen, is TIME. As you will find in this article, Dr. Westcott and his colleagues were able to prove that significant changes can occur in a person’s musculature and strength with a program lasting as little as 24 minutes, performed just two to three times a week.

 RESEARCH OVERVIEW:

Over the past several years, Dr. Wayne Westcott and his colleagues have conducted several research studies with adults, seniors, and children consistent with the American College of Sports Medicine exercise guidelines. With every study, Dr. Westcott has continued to uncover protocols that deliver results to the masses. In every program, the participants experienced excellent gains in muscle strength and impressive improvements in body composition. On average, the adult exercisers in these particular studies increased their muscle strength by over 40 percent, added about two and one half pounds of muscle, and lost about four and one half pounds of fat over an eight week training period.

The results from the shortened programs are at least as good as those attained using other exercise protocols, indicating that a basic and brief strength training program can be highly effective. Perhaps just as important, participants have been pleased with both the exercise process and the training product, with over 90 percent continuing their strength workouts after completing the program.

BASIC STRENGTH TRAINING PROGRAM:

Participants performed one set of each exercise, with a weight load that could be lifted between 8 and 12 repetitions. Each repetition was performed at a moderate movement speed (about 6 seconds) and through a full movement range. When 12 repetitions were able to be completed in proper form, the weight load was increased by a small amount (5 percent or less). The participants chose to train either two or three days per week depending on personal preference. The studies have shown almost 90 percent as much benefit from twice-a-week training as three day-a-week training.

The basic training program used is relatively time efficient, depending of course on the recovery period between exercises. Assuming about a minute to perform each exercise and about a minute between exercises, the workout requires only 24 minutes for completion.

20 SECOND STRETCHING BETWEEN EXERCISES:

The flexibility component of the program generally consisted of interspersing stretching exercises with the strength training movements. The participants experienced excellent results by performing a 20-second stretch for the muscle group just worked. For example, the leg curl exercise was followed by a 20-second static stretch for the hamstrings muscles.

The research has shown that adding stretching exercises to the workout may have duel benefits, enhancing both joint flexibility and strength development. The participants who did static stretches following their strength training exercise had greater increases in hamstrings flexibility and strength than the participants who did strength training exercises only. Because the participants typically took a 1-minute break between exercises, the 20-second stretches did not lengthen the overall workout duration.

STRENGTH TRAINING GUIDELINES:

 FREQUENCY

Train two to three days per week on an every-other-day schedule. Taking back-to-back strength training workouts is counterproductive because the muscles do not have sufficient recovery or building time. Two training days per week produce about 90% as much strength and muscle gain as three weekly workouts.

DURATION

Train with one set of 8 to 12 repetitions on each machine. At 6 seconds per repetition a set of strength exercises should take about 50-70 seconds. When the proper weight-load is used, this provides excellent stimulus for strength gains. The Strength Training Circuit should take approximately 25-30 minutes to complete once you know what adjustments and weight you need for each movement or machine. Until then, it could take 45 minutes or so to complete the circuit.

 INTENSITY

The weight-load should be heavy enough to fatigue the target muscle group with 8-12 repetitions.

 SPEED

Perform all movements slowly, approximately 6 seconds per repetition. Take two seconds to lift the weight-load, and take four seconds to lower the weight-load. Slow training increases the strength building stimulus and reduces the risk of injury.

RANGE

Perform all exercises through a full range of pain-free joint movement. Full-range training ensures greater muscle effort, joint flexibility, and performance power.

 PROGRESSION

Gradually increase muscle stress by adding approximately 5% more weight whenever you complete 12 repetitions in good form. Progressive resistance is the key to continued strength development.

 CONTINUITY

Proceed from machine to machine, or exercise to exercise in order and in a timely manner. Work the muscles from larger to smaller groups, which aids in efficiency, and provides better overall training effect.

MAINTAIN REGULAR WORKOUTS

Consistency is perhaps the most important variable in developing and maintaining physical fitness. Two or three non-consecutive workout sessions per week on a regular basis are recommended for maximizing muscular fitness.

Well that’s all you need to know. For more ideas on how to create efficient workouts check out these past articles: One and Done I Want It All 

Thanks to Dr. Wayne Westcott for allowing me to share his research here on my blog.

PAU for NOW

TAKU

Ten Commandments of Training

1. Have a Plan

It is important to have a list of goals and the steps to reach the goals. Doing this is the key to self confidence and motivation. Keeping a log of how you do in following your plan helps to see what does and does not work for you. This will help you to create better plans in the future. The best logs include not only information about strength and cardio training but nutrition, sleep and motivation as well.

 

2. Train in cycles

Plan a 6 – 12 month training cycle. It is difficult to maintain top shape or train at maximum levels all year around. We all need periods of physical and psychological recovery. Build an adequate base of endurance and strength before adding work. Peaking for sports performance means increasing workout intensity as well as sharpening technique. This type of training is only used for short periods of time, (4 to 12 weeks), to prepare for competition. After a period of competing there should be a period of reduced training, rest and recovery leading into another cycle of base and strength building which should see you improving on your previous personal bests.

3. Use the Hard/Easy system

For training effect to take place, a period of overload needs to be followed by a period of rest, during which the actual adaptation to the stress takes place. Exercise physiology research has shown that the hard/easy cycle for training needs to be 48 hours or more. It has also demonstrated that alternating hard and easy workouts is more effective training than doing the same workout each day. Thus alternating hard and easy days is appropriate training for all fitness participants and can maximize results while minimizing burnout. The most common beginner mistake is to do the same intensity and the same duration every day.

4. Train specifically

Ask yourself, does this training make sense for the activity I’m planning to do? If not, do something that makes sense. Adaptation needs to be specific to attain your goals. You must train duration specific energy transport systems and you must train volume and intensity specific neuro-muscular responses. This means if you are a boxer, don’t train like a marathon runner. And if you are a marathon runner, don’t train like a power lifter.

5. Don’t train any more than you have to

Efficient trainers are healthy trainers. There are no bonus points for doing a longer workout than you’d planned. Most injuries seem to occur when people feel good and over do it. Remember that how you feel is a poor physiological measure of how you are. Err on the side of conservatism. If you feel bad, do less. If you feel good, stick to your plan. Don’t do more. Always emphasize quality over quantity.

6. When doing cardio, Focus more on speed and intensity over distance and time

The risk of injury from over-training must always be factored against the gains made. By focusing your “aerobic” training on speed and intensity over distance you will receive the maximum physiological improvements possible in the minimum time. You train all the energy transport systems you need for aerobic endurance by alternating bouts of more intense speed-work with active recovery periods, during any cardio activity. By combining intervals alternating slow periods and short fast periods you avoid the risks (not to mention the boredom) associated with the high stresses of long drawn out cardio training sessions.

7. Add variety

Varying a number of aspects of your training avoids injury and keeps you mentally interested. For strength training try experimenting with different modalities such as resistance bands, sand bags, medicine balls etc. For cardio training as well as trying different equipment you can vary pace, distance, courses, terrain etc. For an intense and challenging twist try cross training by combining alternative cardio and strength activities into brief, intense and challenging circuits. This type of training can directly increase your overall fitness and resistance to injury and burnout allowing you to train consistently for long periods.

8. Make your training enjoyable

If you are not enjoying the training, you will not be able to maintain your commitment. Variety, mentioned above, will help. Also consider things like a once a week fitness “adventure” where you try something you have never tried before. Take a class you have been curious about or explore a martial art. Join a sports team an outdoors training group or a run for fun group.

9. Hire a Coach or Personal Trainer

At least educate yourself on training techniques and your body’s responses so that you can coach yourself. If you cannot follow the rules and need more help, hire a Trainer or Coach. A Trainer / Coach should help you set up and follow a program based on your ability and your goals. A Couch / Trainer’s primary goal should be to keep you healthy and motivated.

10. When in doubt, rest

This is the golden rule of training. Do unto your body as you would have it do unto you. Listen to your body. If it is saying, “I’ve got a problem, what now?” The usual answer should be to take a day off, either your head or your anatomy need it.

PAU for NOW

TAKU