TEN TRAINING TIPS:

Below you will find ten basic tips that will help you get the most out of your strength training program.

1) Train with a high level of intensity.

Intensity is not yelling loud, rather it is the ability to exert maximal effort, and focus on each repetition. At times this may require the ability to train past your comfort zone.

2) Attempt to increase the resistance used or repetitions performed every workout.

This is the application of the Overload Principle. The muscles must be challenged gradually and consistently in order to grow stronger.

3) Ideally, perform one set of each movement to the point of muscular exhaustion.

(There is very little evidence to suggest that multiple sets of each exercise are superior to a single set for strength gains.)

4) Reach concentric muscular failure within a prescribed number of time / repetitions.

If you reach failure well below the recommended time / repetition range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the time / rep range the weight is too light and you should gradually increase the resistance on the next workout.

5) Perform each repetition with proper technique. (see four rep rules)

The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a minimum 3-5-second concentric movement (raising) and 3-5-second eccentric movement (lowering). Note: Slower rep speeds are acceptable, and may be quite effective for some.

6) Strength train for no more than thirty minutes per workout.

We find it counter-productive to train with high levels of intensity for over 30 minutes.

7) Strength train 2-3 times per week on non-consecutive days.

To keep the body fresh and to avoid over-training you should take time to recover. As long as your strength continues to increase your rest is adequate. Should your strength plateau or slip you may need additional rest, not additional work. Counter intuitively stronger athletes require more rest than beginners.

8) Keep accurate records of performance.

This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.

9) Safety above all things.

We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it

10 To gain weight, consume more calories… to lose weight consume less.

Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please contact me for safe tips on weight gain and loss.

*THE FOUR rep rules.

Rule # 1 – Raise and lower the weight through the muscles full range of motion.

Rule # 2 – Eliminate momentum during the raising phase of each exercise.

Rule # 3 – Pause momentarily (stop for a count of 1001) in the muscle’s contracted position and then make a smooth transition to the lowering of the weight (no sudden drop).

Rule # 4 – Emphasize the lowering of the weight (take longer to lower the weight).

PAU for NOW
TAKU

The above inspired by the excellent work of the folks at www.strongerathletes.com

Positive Role Models

Below is a list of some of the men who have positively impacted me in my career as a strength and conditioning coach. Some of these men are friends of mine, some I have been lucky enough to meet and spend time with, while others have led by example through their tireless efforts to promote safe, productive strength and conditioning practices. Not only have these men positively impacted my own development, but their work has inspired and positively influenced numerous coaches within the industry, and countless athletes around the world. This list is presented in no particular order (it’s not a top ten).

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  1. Mark Asanovich

Mark Asanovich has years of NFL Strength and Conditioning experience. Including time with the Minnesota Vikings, the Tampa Bay Buccaneers, and the Jacksonville Jaguars strength and conditioning programs. His program emphasizes individual supervision of player workouts. It is his belief that players who are coached in the weight room will develop better results. The cornerstone of the program is to “maximize physical potential and minimize physical injury.” Asanovich has been a speaker for consecutive years at the Strong-S seminar in Tokyo that is organized by the renowned Japanese trainer Tatsuya Okawa.

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  1. Matt Brzycki

Matt Brzycki has authored, co-authored and edited seventeen books. In addition, he has authored more than 435 articles/columns on strength and fitness that have appeared in 44 different publications. Matt has given presentations throughout the United States and Canada. He has also given presentations to the Central Intelligence Agency; US Customs and Border Protection; and US Secret Service Academy. He was appointed by the governor to serve on the New Jersey Council on Physical Fitness and Sports as well as the New Jersey Obesity Prevention Task Force.

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  1. Dr. Ellington Darden

Dr. Ellington Darden is the leading disciple of the H.I.T. training method. Darden, for 17 years the director of research for Nautilus Sports/Medical Industries, is the author of such enormously popular books on high-intensity workouts as The Nautilus Book, High-Intensity Bodybuilding, and 100 High-Intensity Ways to Build Your Body, along with 40 other fitness books.

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  1. Big Jim Flanagan

Jim Flangan met Henry “Milo” Steinborn, world’s strongest man at the time and champion wrestler, and began strength training under Milo’s guidance. He continued training with Milo for years to come and along the way met Arthur Jones, inventor of Nautilus and known worldwide as the man who changed the face of fitness forever. Arthur was a fitness genius and true living legend. Jim purchased a full line of Nautilus equipment from Arthur in 1973 and proceeded to open Orlando, Florida’s first fitness center, Jim Flanagan’s Nautilus Fitness Center.

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  1. Mike Gittleson

Mike Gittleson spent thirty seasons as the Head Strength and Conditioning Coach for the University of Michigan’s football program. He was appointed the athletic department’s first strength and conditioning coach in 1978. Gittleson was recognized by the Professional Football Strength and Conditioning Coaches Society as the 2003 National Collegiate Football Strength and Conditioning Coach of the Year. Gittleson maintained the overall training and conditioning of the football program in one of the finest facilities in the country. He developed a unique and scientific approach to Michigan’s conditioning program, tailoring each program to the individual player in order to provide the maximum physical output and the prevention of injuries.

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  1. Arthur Jones

Arthur Jones’ ideas helped move the public’s notion of bodybuilding and strength-training exercise away from the hours in the gym using free weights, to short, single set workouts focusing on maximum intensity, which, according to theory, triggers maximal muscular growth. His publications include the Nautilus Bulletins, which aim to dispel contemporary myths of exercise and training. The Nautilus machines and the company he formed to sell them made him a multimillionaire and landed him on the Forbes list of the 400 richest people. Jones also founded MedX Corporation, in which he invested millions to develop medical-based exercise and testing equipment targeting spinal rehabilitation and fitness.

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  1. Dr. Ted Lambrinides

Dr. Ted Lambrinides is currently a strength and conditioning coach for the University of Kentucky. Ted did his undergraduate studies in business marketing and graduate studies in coaching and exercise science at The Ohio State University, where he began his career as a student assistant and graduate assistant strength and conditioning coach. After OSU, Lambrinides worked as director of education for two fitness companies, Nautilus Midwest and Hammer Strength Corporation.

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  1. Dr. Ken Leistner

Dr. Ken Leistner, for decades a concerned voice in the powerlifting community as a competitor, trainer, judge, national athletes’ representative, and administrator, was the Feature Editor, monthly columnist, and the author of articles ranging from training advice to political commentary for POWERLIFTING USA Magazine. With over 1000 published articles in the area of strength enhancement and injury prevention and rehabilitation, Dr. Ken was asked to edit or rewrite the rulebook for two of Powerlifting’s major federations. Dr. Ken has served as a consultant to numerous university athletic programs and NFL coaching staffs. While many in the sport know Leistner through the Steel Tip Newsletter of the 1980’s, many articles, and former ownership of the National and World Championship winning Iron Island Gym, Dr. Ken is as well known for his contributions to the Chiropractic treatment protocols first used at the U.S. Olympic Training Center and the design and prototyping of Nautilus and Hammer Strength equipment dating back to the early-1970’s.

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  1. Ken Mannie

Ken Mannie has spent 18 + years as Michigan State’s head strength and conditioning coach for football, while additionally directing and overseeing the strength and conditioning programs for all men’s and women’s sports. Mannie has been a keynote speaker and round-table participant at several national conventions and seminars. In both 2006 and 2007, Mannie was named to Who’s Who Among America’s Teachers in recognition for his numerous and ongoing educational efforts in the field of strength and conditioning and in bringing awareness to the anabolic drug abuse problem in sports. He has been recognized and is widely published on his adamant stance against performance-enhancing drugs.

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  1. Dan Riley

Dan Riley most recently was the strength and conditioning educator for the Memorial Hermann Sports Medicine Institute. Riley is a retired strength and conditioning coach having spent 27 of those years in the National Football League (19 with the Washington Redskins and eight with the Houston Texans) winning four Super Bowls. Prior to his stint with the Redskins, Riley spent five years as the strength coach at Penn State after serving four years as the strength coach at the United States Military Academy at West Point.

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  1. Dr. Wayne Westcott 

Dr. Wayne Westcott has been honored with the Lifetime Achievement Award from the International Association of Fitness Professionals, the Healthy American Fitness Leader Award from the President’s Council on Physical Fitness and Sports, and the Roberts-Gulick Award from the YMCA Association of Professional Directors, the Lifetime Achievement Award from the Governor’s Committee on Physical Fitness and Sports, and the NOVA 7 Exercise Program Award from Fitness Management Magazine.

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  1. Kim Wood

Kim Wood started weight training as a youngster, training to become a better wrestler and football player. He continued his training behind the scenes, as a running back at the University of Wisconsin in the sixties…. long before the fancy weight rooms and training complexes known to today’s players. Later, he worked for Arthur Jones, the legendary designer of the Nautilus machines. In 1975, Kim became one of the first strength coaches of professional football. During that time, he was also one of the three principals who created the now, world famous, Hammer Strength machines. He retired from the Bengals after 28 years with the team and was lucky enough to experience two Super Bowls along the way.

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13. Tom Kelso

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

Along with my friend, Mentor, and frequent poster here at Hybrid Fitness Jim Bryan… The above gentlemen represent some of the finest minds of the Strength and Conditioning community. If you are already familiar with some or all of the men on this list, then count yourself lucky. If you have not explored their work, then I suggest you do so right away.

PAU for NOW

TAKU 

21 rewards of exercise…

By Steve McKinney

Today I offer an excellent list of 21 rewards of exercise…

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep. Image result for reset button

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes. Image result for before and after weight loss clothes

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

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4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

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8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

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11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

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14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

This article comes courtesy of my friend Steve McKinney of Fitness and More.

PAU for NOW

TAKU

MISSION CRITICAL: Protect the command center

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For some time now I have been recommending that people train the muscles of the head and neck. I used to think this was primarily important for combat athletes such as those intending to participate in wrestling, judo, MMA, boxing, football, rugby etc.

Later I added any athlete who participates in a sport with potential head impacts of any kind including soccer, basketball, hockey, and lacrosse. These days I have come to realize that everyone (athlete or not) can, and will benefit from having a stronger neck complex.

In fact, research indicates that building muscle strength in such important places as the neck, shoulders and jaw not only allows this area to better dissipate forces, but that having a stronger neck will actually improve other athletic and functional movements because (much like having a stronger mid-section) stronger neck muscles increase stability and control allowing your body to transmit force more efficiently, wherever it’s being applied.

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In the past I used a basic neck series consisting of shrugs, combined with four way neck movements. Currently I use and recommend the Concussion Prevention Protocol* based on the work of Ralph Cornwall Jr. Ph.D. (Exercise Physiologist -Researcher).

These days we know that strength training is not just important, but it is the most important exercise one can participate in. It offers numerous benefits both physical and psychological, and when implemented intelligently takes very little time to see and feel these amazing improvements.

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Do yourself a favor and add some Head & Neck training into your current strength and conditioning plan. It only adds 5-10 minutes to ones total training regimen, and in fact several of the key movements recommended can easily replace some (if not all) of your current “back” training plan.

Don’t think about it…GET TO IT!!

PAU for NOW

TAKU

*The link above will take you to an abstract covering tremendous detail in both the research as well as the application of the Concussion Prevention Protocol.

Why, When, and Where to buy Organic

Ever wonder why, when, and where to buy organic?

Synthetic pesticides are toxic and can attack our central nervous system.  Studies have shown an even higher risk for pregnant women and children as pesticides can interfere with growth and development.  According to the Environmental Protection Agency (EPA), 60 percent of herbicides, 90 percent of fungicides and 30 percent of insecticides are known to be carcinogenic (capable of causing cancer).

In October 2006, the Environmental Working Group published a list of the “Dirty Dozen” or worst offenders when it comes to levels of pesticides detected.  The list is based on studies conducted by the FDA and USDA from 2000-2004.

 

Produce with the HIGHEST level of contamination from pesticides include:

 

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes (imported)
  • Spinach
  • Lettuce
  • Potatoes

Produce with LOWEST level of contamination from pesticides include:

 

  • Onions
  • Avocados
  • Sweet Corn (frozen)
  • Pineapples
  • Mango
  • Asparagus
  • Sweet Peas (frozen)
  • Kiwi Fruit
  • Bananas
  • Cabbage
  • Broccoli
  • Papaya

 

Tips for buying produce:

 

  • Shop Local Farmers Markets: Support your local farmers.  Talk with them.  Many times the farmer is not able to pay the hefty fee for the “USDA Organic” stamp of approval.  Often times the farm follows organic (and sometimes better than organic) standards but is not able to label it as such.
  • Buy in Season: Again, by shopping the farmers market’s, you will only be able to buy in season.  Buying in season ensures you get the maximum nutritional value out of your food, as it has not been sitting around or preserved.  It will taste better too!
  • Join a CSA (Community Supported Agriculture): There are many farms who will provide you fresh, local, seasonal produce delivered to your door or your neighborhood.  Some farms even provide eggs from pasture-raised chickens.  Not only are you supporting your local farmer, but you are also guaranteed to get great quality, freshly picked, seasonal produce at an inexpensive price.
  • Read labels: If you shop in a supermarket, read the sticker or produce sign to see where the produce is coming from.  Ask the produce manager.  Chances are organic produce grown half way around the world will not only taste poor, but not provide the nutritional content you need either. Fruits and vegetables lose nutritional value the longer they sit around from their original harvest date.

TAKU’s NOTE:

This article comes courtesy of: Kristin Hoppe, Certified Natural Chef.

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.

PAU for NOW

TAKU

Olympic Lifting Resurgence (Product Spotlight)

 

Way back in 2008 I wrote and article titled O.S.W. vs H.I.T. With Olympic Style Weightlifting experiencing a resurgence of late, I figured this week I would shine the spotlight on one of my favorite resources for learning about this sport. It’s a book and DVD set written by my coach, and long time friend Jim Schmitz.

 

For those of you who may not be lucky enough to know Jim, or are not familiar with him, here is just a little background. Jim Schmitz coached Team USA in the 1980, 1988, and 1992 Olympics. He currently trains weightlifting at The Sports Palace, a member gym of the Pacific Weightlifting Association in South San Francisco, California. Jim was also the president of USA Weightlifting from 1988 through 1996.

Jim has written and produced an excellent manual and DVD set titled:

Olympic-style Weightlifting for the Beginner & Intermediate Weightlifter.

This set is available through Iron Mind, and is a bargain at around $40.00. This series is the next best thing to working with Jim in person as he offers not just some basic technical instruction in the quick lifts, but specific programs as well as tips gleaned from his 55 years of active involvement in the sport he loves, at it’s highest levels.

For those interested, there are also a series of excellent, high-quality videos on YouTube produced by USA Weightlifting and featuring Jim.

If you have a chance to attend one of his many workshops or certification courses, I highly recommend that you take advantage of your opportunity to work with Jim and find a way to GET THERE! If you are in the SF bay area, take a moment to visit him at the Sports Palace, you’ll be glad you did.

PAU for NOW,

TAKU