Month: March 2016

Lab Report 365 – #44 tempo RDL, DO THEM!

🎓 📝 LAB REPORT-365 📝 🎓
#44 tempo RDL, DO THEM!

99% of people have weakness in posterior chain in both general public and the athletic community.

Using TEMPO RDL’s is a great way to incorporate basic posterior chain development with a simple hip hinge pattern.

After building these into your program for 4-6 weeks change this with another variation.

Set & Rep Range:

2-4 sets
5-12 reps
60-90 seconds rest
3 sec eccentric, 1 second pause, explosive concentric

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Cam Burnside – B.App.Sci (HONS)

Lab Report 365 – #43 “Metabolic Training (Conditioning)” OUR SIMPLE definition

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#43 “Metabolic Training (Conditioning)” OUR SIMPLE definition

“Amount of work a person/body can do within a given timeframe”

A simple way to look at it from a science perspective:

Force X Distance
Time

If this improves, can we then say fitness has?

YES, more work done over the same or shorter time frame is a measurable way to look at “fitness”

If this improves, will it help our metabolism?

YES, the “fitter” we are and the more lean muscle mass we have, the more calories we burn at rest.

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Cam Burnside – B.App.Sci (HONS)

Lab Report 365 – #42 5 MUST read books for every strength coach

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#42 5 MUST read books for every strength coach

(No particular order)

1) Science and Practice of Strength Training by Vladimir Zatsiorsky

2) Programming and Organisation of Training by YV Verkhoshansky

3) Westside Barbell Book of Methods by Louie Simmons

4) The Training of a Weightlifter by RA Roman

5) Fundamentals of Special Strength Training in Sports by YV Verkhosshanksy

If you’re not continually learning as a coach and/or developing your practical skills you shouldn’t be coaching.

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Cam Burnside – B.App.Sci (HONS)

Lab Report 365 – #41 Do “rehab/prehab” exercises work?

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#41 Do “rehab/prehab” exercises work?

Whenever I see any of my athletes or patients for treatment, my number one form of treatment is exercise. How do we know which exercise to choose for rehabilitation? The exercises that makes them stronger.

The SAID principle is Specific Adaptation to Imposed Demands. In an overly simplified definition it means that the human body will adapt to what you do to it.

This means that I need to have a thorough understanding of the athlete/patient.
If my athlete is injured, then I need to choose the least painful exercise that challenges the painful movement/injured tissue. Then when they adapt to the exercise, I choose another one and/or load the exercise.

What about Prehab/mobility exercises like different forms of stretching or trigger point techniques for injury prevention?
If I have a patient who is untrained/deconditioned, then “traditional” rehabilitation exercises may fit the bill, but what about athletes who already have a great foundational strength? I need to think differently because these rehab exercises aren’t going to cut it. Why not? Because, these exercises won’t necessarily make them stronger. Why am I so insistent on strengthening people? Because people are weak. Do I sound harsh? Maybe, but if you understand what sort of peak loading occurs at each joint during simple jumps and landing, then you’ll understand why people (not just athletes) need to be strong in order to prevent injury and why we need to strengthen in order to rehabilitate injury.

In numerous studies (see reference list), we can find that in vertical jumping and landing, the peak loading in the knees, hips and ankles were about 6.9-9.0 body weight, 5.5-8.4xbody weight, and 8.9-10xbody weight. That seems like an insanely high amount of loading through the joints, how do we absorb such high forces? Our skeletal system provides the majority of support, however so does our muscular system. If we are not strong enough to absorb the aforementioned forces, then our risk of injury skyrockets. Think about it, if I weigh 85kg then, my ankles alone will need to absorb 850kg of force. If I am not strong, then I run a severe risk of injuring my ankles, or knees, or hips.

If I solely rely on my skeletal system to support and absorb forces, then the weakest link in the chain is going to give out. The weakest link could be any structure in the surrounding joint; muscles, ligaments, tendons, bones, you name it. Out of those structures the only thing we actually can control are our muscles. So train them. Train them to be strong and be strong in every position possible.

So to answer the main question, do “rehab/prheab” exercises work? Yes. If the exercises make your athlete stronger.

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References:

Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness. Sports Medicine, 33(2), 145-164.

Havelin, J., Imbert, I., Cormier, J., Allen, J., Porreca, F., & King, T. (2015). Central sensitization and neuropathic features of ongoing pain in a rat model of advanced osteoarthritis. The Journal of Pain.

Leatt, P., Reilly, T., & Troup, J. G. (1986). Spinal loading during circuit weight-training and running. British Journal of Sports Medicine, 20(3), 119-124.

Shelburne, K. B., Torry, M. R., & Pandy, M. G. (2005). Muscle, ligament, and joint-contact forces at the knee during walking. Medicine and science in sports and exercise, 37(11), 1948.

Lab Report 365 – #40 LOAD Drop Sets and HOW to use them.

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#40 LOAD Drop Sets and HOW to use them.

Strength based athletes must read!

“Load Drop” is a technique made popular by Mike Tuchscherer and RTS. Usually this refers to dropping a set load back by 6-9% (most common with RTS programming).

Example:
Work to a Low bar Squat set of 5 @ 9 RPE (meaning you could only get 6 reps max if you tried).
After hitting your 5 @ RPE 9 e.g. 200kg you would drop 6-9% of the weight (188kg-182kg) for sets of 5 until you reach RPE 9 again (typically between 1-5 extra sets depending on the athlete)

This allows athletes to be auto regulating the amount of volume per session which over time it is advantageous for appropriate training effort.

PROS:
Allows for daily regulation based on how the person feels
Ensures that heavy load (relative) is being lifted often
Can help build GPP over time.

CONS:
Sessions can go for along time
Program doesn’t typically hit all areas of the force velocity curve
Not many people truly understand RPE training/programming

Overall:
Using the LOAD DROP method is a great why to build extra volume into workouts similar to AMRAPS.

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Cam Burnside – B.App.Sci (HONS)

Lab Report 365 – #39 ONE of the BEST restoration exercises you can do to speed up recovery.

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#39 ONE of the BEST restoration exercises you can do to speed up recovery.

SLED DRAGS

Recovering for increasing training volume or intense activity can be hard at times.

Using a full body low intensity movement like the sled drag is great for restoration by:

Improve blood flow and increasing resting heart rate
or “Flush” the system as some say.
Low impact movement

Allow for low intensity volume for the posterior chain which is critical in process of creating better athletes and more functional people.

How to do it:
Tow a small sled behind you for 100-600m (depending on level of training) with approx 50% body weight on the sled.
*Increase as training level increases.

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Cam Burnside – B.App.Sci (HONS)