Perspective on Proper Strength Training

Image result for strength training exercises

I am not sure how many times I need to say this stuff…Okay, maybe just one more time.

Strength training programs should be comprehensive in nature with the emphasis placed on exercising the major muscle complexes throughout their fullest range of functional motion. The selected movements should include a variety of multi-joint and single-joint exercises, utilizing a good mix of machines and free weights whenever possible, and be safe and relatively easy to perform in terms of technique.

Muscle overload can be applied with a variety of tools: barbells, dumbbells, machines, manually applied resistance, body weight, sand bags, etc. Anything that can create high tension in the muscles can be used.


Image result for strength training

A variety of exercise prescriptions can be used provided muscle overload occurs, such as heavy resistances / few repetitions, lighter resistances / more repetitions, minimal exercise bouts (i.e., 1 to 3 sets per muscle group) and / or varied rest time between sets and exercises (i.e., 30 seconds to 3:00+).

Set and repetition schemes may be varied, but the program should strive for intense efforts, accurate record keeping, a system for progressive overload and time efficiency.

Image result for Keep it simple

The short version is: 1.) Select exercise tool(s), and resistance / repetition schemes that reflect your current goals. 2.) Perform as many perfect repetitions as possible with the selected resistance. 3.) Write it all down. 4.) Next time attempt to do more than you did last time.

YES!! It’s really that simple.

Now get to it!

PAU for NOW

TAKU

TAKU’s NOTE: Movements requiring excessive momentum for the execution and/or completion of the lift should be avoided. (More specific information is available upon request.)

 

 

Advertisements

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).

Image result for Mark Asanovich

  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.

Image result for Matt Brzycki

  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.

Image result for Dr. Ellington Darden

  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.

 Image result for Big Jim Flanagan

  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.

Image result for mike gittleson strength coach

  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.

Image result for arthur jones nautilus

  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.

Image result for Dr. Ted Lambrinides

  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.

 Image result for Dr. Ken Leistner

  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.

Image result for Ken Mannie strength coach

  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.

Image result for dan riley strength coach

  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.

Image result for Dr. Wayne Westcott

  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.

Image result for kim wood strength coach

  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.

Image result for Tom Kelso strength coach

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 

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

PROTEIN PANCAKES:

It’s been a while since I added any recipes for your P.E.P.’s, so here is one I came up with just the other day.

HIGH PROTEIN PANCAKES: 

Ingredients:

4 large Eggs (I use organic).
1-Cup Cottage Cheese (I use organic).
1/4 cup Steel-Cut oats (I use organic).
1/4 Cup Raw Almonds (I use organic).
2 Tbsp. Extra Virgin Olive Oil (I use organic).

Directions:

Grind up Oat’s and Almonds until they are fine (I use a coffee grinder but a food processor or even a blender will work).
Combine all ingredients and mix until smooth (I use a blender for this).

Cooking:

Heat a good pan to medium / high heat.
Add some oil to pan (I use extra virgin, Organic Coconut oil).
Drop Tbsp dollops of batter into pan for silver dollar pancakes (you can make them as big as you like).
Cook until you see bubbles coming through the entire pancake, then flip them over.
Brown other side (another 1-2 minutes or so)
Plate and enjoy.

If you’re feeling decadent add some Fresh Fruit, Maple Syrup, and even some fresh butter (I use Organic).

Enjoy!!

PAU for NOW

TAKU

WEBSITE SPOTLIGHT

By TAKU

This week I am shining the spotlight on a very important website, dedicated to the work of the late, great Arthur Jones.

Arthur Jones was a genius. Part mad scientist part inventor, a unique and fascinating individual.

Arthur Allen Jones was the founder of Nautilus, Inc. and MedX, Inc. and the inventor of the Nautilus exercise machines, including the Nautilus pullover, which was first sold in 1970. He was born in Arkansas, and grew up in Seminole, Oklahoma.

If you are a fan of my work or are just interested in learning about the real foundations of evidence based exercise theory,then I highly recommend you visit the Arthur Jones website. It is hosted by my friend John Turner, and is home to all things Arthur Jones including all of his articles and publications as well as photos and many other excellent resources. Mr Turner has recently added some new articles to the website.

If you have yet to really dig into the works of Arthur Jones, I suggest you begin your journey where many have before you, by reading the Nautilus bulletins 1. & 2.

NAUTILUS BULLETIN 1.

NAUTILUS BULLETIN 2.

After exploring the two bulletins, I am sure you will feel like devouring the rest of this marvelous collection.

Stop by soon, and let Mr Turner know, TAKU sent you.

PAU for NOW

TAKU

P.S. Click the link at the top pf this article or in the friends of Hybrid section on the left of this blog to jump directly to Arthur Jones Exercise.

ON VACATION!!

Hey everyone, I am taking a little break. This will be the first time in 5 years that I have not updated my blog at least once a week or so. For new visitors, I have five years worth of stuff on here so there is tons of great information to keep you busy. For any regulars (if I actually have some) don’t worry, I’ll be back soon, and fired up to get things going again. Till then, take care, be well, and enjoy the rest of your summer.

PAU for NOW

TAKU