4/26/09
RichRuff Training Exercise of the Week: Sled Dawg Single Arm Squat & Row
I can't get enough of the Sled Dawg. But I know some of clients can not say the same thing.
4/23/09
10 Overlooked and Misunderstood Facts About Ab Training (Part One)
Before you get get back down on the floor and knock out 200 reps of spine crushing crunches, check out the following article:
10 Overlooked And Misunderstood Facts About Ab Training (Part One)
By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Here are 10 of the most overlooked and misunderstood facts about abdominal training - some of these may fly in the face of what you THINK you know to be facts! Keep an open mind and read the explanations.
You may still not agree but it might just change your ideas on how your abs should be trained.
This is Part 1 - keep your eyes peeled for Part 2, coming soon!
1. Using A Belt Makes Your Abs Stronger, Not Weaker.
This is perhaps on of the most pervasive myths that people hold about abdominal training, and about training in general. Let's apply some simple common sense to the issue: if you can lift more weight with a belt than without (and virtually all people can), are your abs "asleep" as many people who have you believe? Or, are they working harder than they would be without a belt?
The reason you're stronger with a belt is that it gives your abs something to contract against. Imagine you want to train your legs and all you have is two primitive options:
1) You can "leg press" a heavy box by pushing against it with your feet while sitting on a slick floor. Or…
2) You "leg press" a heavy box by pushing it with your feet while sitting on the floor with your back against a solid wall.
Which option do you think will result in more tension for your leg muscles? Obviously the second option is far preferable, because by wedging yourself between an immovable object and a heavy moveable object, you can create a high level of tension on the muscle's you're trying to train.
Using a belt during heavy squats, deadlifts, or Olympic lifts works the same way- by giving your abs something to push against, they can create greater intra-abdominal pressure, allowing you to 1) lift more and 2) lift more with less chance of spinal injury.
Just having a belt however, doesn't ensure success- you've gotta use it properly. The three key things to remember are:
1) Wear the belt high enough so your abs can exert pressure against it- many people wear a belt too low and rob themselves of the potential benefit
2) Don't wear the belt too tight- a looser fit allows your abs to get better leverage against the belt. And finally…
3) Get a high quality belt- some nylon/Velcro belts won't stand up to heavy use. Case in point: I recently purchased such a belt from my local Sports Authority and broke the buckle the first time I used it (must be my weakened abs from excessive belt use). Thinking it was a fluke, I returned the belt for a new one, and once again, broke it the first time I used it.
2. Having A 6-Pack Is About Diet, Not Training
You can train abs, all abs, nothing but abs, all the time, and still not have a six pack UNLESS- and here's the kicker- unless you're below 10% bodyfat. And probably you'll need to be below 8% bodyfat. The truth is you already have abs- you just can't see them. Since this isn't a nutrition article, I won't elaborate on how you should eat, so if you need help in that area, you might consider an expert nutrition consultation.
Now of course, you can drop bodyfat through training as well, but not "ab training per se:" instead, focus your efforts on challenging the largest possible muscle groups. My favorites include heavy weight circuits including a mix of Olympic lifts, power lifts, and strongman lifts.
3. The Main Function Of Your Abs Is Not Force Production
Although the abdominal muscles can and do function to flex and rotate the trunk, I'd argue that their primary function is to prevent unwanted motion. Specifically, strong abs help to protect the spine in two ways:
1) They create intra-abdominal pressure which helps to counteract compressive forces resulting from axial loading (e.g., squats, deadlifts)
2) They help to prevent forces that take the spine out of its preferred neutral position. More on this in the second installment next week….
Stay Tuned For Part 2!
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
www.staleytraining.com
10 Overlooked And Misunderstood Facts About Ab Training (Part One)
By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
Here are 10 of the most overlooked and misunderstood facts about abdominal training - some of these may fly in the face of what you THINK you know to be facts! Keep an open mind and read the explanations.
You may still not agree but it might just change your ideas on how your abs should be trained.
This is Part 1 - keep your eyes peeled for Part 2, coming soon!
1. Using A Belt Makes Your Abs Stronger, Not Weaker.
This is perhaps on of the most pervasive myths that people hold about abdominal training, and about training in general. Let's apply some simple common sense to the issue: if you can lift more weight with a belt than without (and virtually all people can), are your abs "asleep" as many people who have you believe? Or, are they working harder than they would be without a belt?
The reason you're stronger with a belt is that it gives your abs something to contract against. Imagine you want to train your legs and all you have is two primitive options:
1) You can "leg press" a heavy box by pushing against it with your feet while sitting on a slick floor. Or…
2) You "leg press" a heavy box by pushing it with your feet while sitting on the floor with your back against a solid wall.
Which option do you think will result in more tension for your leg muscles? Obviously the second option is far preferable, because by wedging yourself between an immovable object and a heavy moveable object, you can create a high level of tension on the muscle's you're trying to train.
Using a belt during heavy squats, deadlifts, or Olympic lifts works the same way- by giving your abs something to push against, they can create greater intra-abdominal pressure, allowing you to 1) lift more and 2) lift more with less chance of spinal injury.
Just having a belt however, doesn't ensure success- you've gotta use it properly. The three key things to remember are:
1) Wear the belt high enough so your abs can exert pressure against it- many people wear a belt too low and rob themselves of the potential benefit
2) Don't wear the belt too tight- a looser fit allows your abs to get better leverage against the belt. And finally…
3) Get a high quality belt- some nylon/Velcro belts won't stand up to heavy use. Case in point: I recently purchased such a belt from my local Sports Authority and broke the buckle the first time I used it (must be my weakened abs from excessive belt use). Thinking it was a fluke, I returned the belt for a new one, and once again, broke it the first time I used it.
2. Having A 6-Pack Is About Diet, Not Training
You can train abs, all abs, nothing but abs, all the time, and still not have a six pack UNLESS- and here's the kicker- unless you're below 10% bodyfat. And probably you'll need to be below 8% bodyfat. The truth is you already have abs- you just can't see them. Since this isn't a nutrition article, I won't elaborate on how you should eat, so if you need help in that area, you might consider an expert nutrition consultation.
Now of course, you can drop bodyfat through training as well, but not "ab training per se:" instead, focus your efforts on challenging the largest possible muscle groups. My favorites include heavy weight circuits including a mix of Olympic lifts, power lifts, and strongman lifts.
3. The Main Function Of Your Abs Is Not Force Production
Although the abdominal muscles can and do function to flex and rotate the trunk, I'd argue that their primary function is to prevent unwanted motion. Specifically, strong abs help to protect the spine in two ways:
1) They create intra-abdominal pressure which helps to counteract compressive forces resulting from axial loading (e.g., squats, deadlifts)
2) They help to prevent forces that take the spine out of its preferred neutral position. More on this in the second installment next week….
Stay Tuned For Part 2!
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.
www.staleytraining.com
4/21/09
The Real Problem
I remember reading in a newsletter a couple of years ago about how the incidence of foot problems were on the rise. And the thought behind the article was that all these new jazzed up shoes and latest orthotics were contributing to the problem. It does make sense. We evolved from people who walked and ran in their barefeet to people who try to squeeze our feet into a pair of shoes just because they look good. Rather than your foot and toes being able to spread out like it wants to, it becomes encased in this tight, leather mold. Rather than your foot becoming strong, we've weakened it by basically giving it a crutch. Rather than allowing our ankles to achieve true mobility, we've taken that away through motion controlled shoes and high tops.
But the problems are not just occurring at the foot. It drives me crazy when I hear someone complain about back or knee pain and then watch them parade around in high heels or some sneaker that has a jacked up heel like the Nike Shox.
The reason I bring this up is because I was just flipping through The Boston Globe Magazine and an article caught my eye. Apparently not much catches any one's eye in the Boston Globe anymore, since it's projected to lose about 80 million dollars this year. But the following article caught mine:
What Ruins Running
Makes sense, doesn't it? It may not be the foot that's the problem.
Some of the sneaker companies have done a great job at going back to sneaker designs that almost resemble being in bare feet. The Nike Free is one of these designs. I have yet to try these shoes, but everyone that I know who's tried them, loves them. Forget those $175 Asics I saw the other day that are supposed to guarantee you a top 10 finish in the Boston Marathon. Yes, $175. You could go out and get yourselves 2 pairs of Nike frees for that price. Two pairs of sneakers that are going to allow your foot to do what it's supposed to do.
But the problems are not just occurring at the foot. It drives me crazy when I hear someone complain about back or knee pain and then watch them parade around in high heels or some sneaker that has a jacked up heel like the Nike Shox.
The reason I bring this up is because I was just flipping through The Boston Globe Magazine and an article caught my eye. Apparently not much catches any one's eye in the Boston Globe anymore, since it's projected to lose about 80 million dollars this year. But the following article caught mine:
What Ruins Running
Makes sense, doesn't it? It may not be the foot that's the problem.
Some of the sneaker companies have done a great job at going back to sneaker designs that almost resemble being in bare feet. The Nike Free is one of these designs. I have yet to try these shoes, but everyone that I know who's tried them, loves them. Forget those $175 Asics I saw the other day that are supposed to guarantee you a top 10 finish in the Boston Marathon. Yes, $175. You could go out and get yourselves 2 pairs of Nike frees for that price. Two pairs of sneakers that are going to allow your foot to do what it's supposed to do.
4/19/09
RichRuff Training Exercise of the Week: Val Slide Barbell Reverse Lunge
If you're tired of doing the same old exercises, get yourself a par of slides by clicking on the picture below. The number of exercises you could do with these things is endless.
4/17/09
My Top 5....
....reasons why crunches are a waste of your time:
- In order to get any sort of training effect you have to do hundreds of them since the range of motion is so short.
- Your spine doesn't enjoy repeated spinal flexion. Constantly sending compressive loads through your spine is setting you up for an aching back.
- In the era of "functional" training, they're about as functional as using the Smith machine...not functional at all. Think about it. How many times a day do you call on your abs to flex? Once, when you get out of bed in the morning. A second time, if you're getting up from a nap.
- Some of the most prominent researchers and therapists in the rehab field have suggested the role of the rectus abdominus to is resist trunk extension, not engage trunk flexion.
- They're doing nothing for your waist line. If that's what you're searching for, you're better off doing 10-12 minutes of high intensity interval training.
4/16/09
Dr. John Berardi's Bi-Weekly Nutrition Tip
Tip #6
The Organic Debate
by Dr. John Berardi
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
The Organic Debate
by Dr. John Berardi
The average person should consume two pieces of fruit and three servings of vegetables per day as a minimum. Athletes probably need even more - I recommend 10-15 servings per day for each of my athletes. Expert often spend too much time arguing about organic vs. regular fruits and veggies. I agree that raw, organic fruits and vegetables are best since they have a higher micronutrient count, but any fruits and veggies are better than none! Get sufficient fruits and vegetables in your diet before worrying about whether they're organic or not. Once you've done that, worry on.
SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
4/13/09
Random Thoughts
Since my computer is down right now, I'm not able to make an Exercise of the Week video. So, a random thoughts column will have to do for now. Sorry.
- I hope everyone had a great Easter and Passover. I know I did. I watched a thrilling final round of the Masters. I ate. I watched the Celtics get crushed by the Cavs, so I ate some more. I watched J.D. drew leave the bat on his shoulder for the final out of the Sox game, so I ate again. And then I sat in traffic last night on the way home. Every year Easter seems to be the worst traffic holiday of the year...why?
- I ran my first bootcamp this past Saturday morning with great success. Everyone seemed to enjoy the workout and not one person complained about being there at 7am on a Saturday morning. Perfect.
- Sometimes I think certain exercises get pigeon holed as being bad exercises. With the exception of a couple of exercises, bench dips being one of them, there are few bad exercises. Any exercise could be called "bad" if it is done with no regard to technique or tempo. And certain exercises may be okay for one person, but "bad" for another person according to their health and exercise history.
- A friends wife recently asked me what the trick was to getting in shape. Well, there is no trick. Getting into shape comes down to discipline and consistency. Without either of those two things, no diet or exercise program is going to get you any where no matter what Oprah or Christie Brinkley tell you.
- Before thinking about what more you can do to improve your health or fitness levels, you should be removing your bad habits first. What good is a a new workout routine going to do for you if you're still drowning yourself in booze over the weekends? What good does eating 5-6 small meals a day do for you if each meal is loaded with grains or processed foods? What good does some extra mobility or flexibility work do for you if you're posture is still horrendous?
- Does any one really think that training for the Boston Marathon is good for you? Or any marathon? Don't get me wrong. Finishing the marathon is quite an accomplishment. But with the exception of a small percentage of people, most us of are not built to limp for 26 miles. We were built to run or walk. We weren't built to jog. I know each year I trained for the marathon, that would be three times, I never felt worse physically: strained right calf, stress reaction in my hip, strained left calf and a lower back that felt like it had been whacked multiple times with a sledge hammer. Factor all that in and then add the feeling that I felt so weak I don't know if I could have bench pressed 45lbs. I guess I was one of those people who's not suited to run the marathon...just like 18,000 other people who are going to line up in Hopkinton next Monday. If you are running it, good luck. I feel your pain and anguish.
- Is it alright for me to be a bandwagon Bruins fan? I admit it. I hardly watched any of their games until this past year, but only because they had one of the top records in the league. I still don't understand the game, but I do know I'll be tuned into every playoff game. Go Bruins....and Celts....and Sox.
4/9/09
Finding the Time
Sorry if I sound grumpy in this post. The Sox just lost and knowing that the weather is going to be lousy for another week is not to heartening. But nothing frustrates me more than listening to someone complain about their aches and pains, yet they're not willing to put aside a bit of time to do something about it. Is 10-15 minutes a day of foam roller work or mobility work to much to ask for? That's 1% of your entire day. Is taking 3-5 grams of fish oil a day to reduce inflammation too much to ask for? You don't need to even put time away for that it. Just throw a a gram or two down with each meal. And no one ever overdosed on fish oil, by the way. Or is getting up out of your office chair every 15-20 minutes that hard for you to do if you knew it was going to help with your aching back? If simple stuff like that is too much to ask for, then keep hurting. Just don't complain to me. You have to want to help yourself, before any one else can help you.
4/5/09
RichRuff Training Exercise of the Week: DB Romanian Deadlift
No, you do not have to be from Romania in order to execute this posterior chain strengthener. Bad joke...I know. But a couple things you must do when performing this exercise are:
- Keep a slight flex at the knees on the lowering portion. The days of the "stiff legged" deadlift are gone, unless you really want to trash your spine.
- Think about pushing your hips back on the lowering phase in order to really get those glutes and hamstrings involved. You should almost feel like you're going to fall backwards. This is a hip flexion & extension movement. Not a spinal flexion & extension movement.
- Main a neutral spine throughout the duration of the exercise. Pull the shoulders down and back and keep the same spine angle.
4/2/09
Dr. John Berardi's Bi-Weekly Nutrition Tip
Tip #5
The 10% Factor
by Dr. John Berardi
The 10% Factor
by Dr. John Berardi
If some people eat one food not on their plan, their failure to be perfect sets in motion a psychological chain of events that leads to frustration and the inability to get right back on the plan. The all-or-nothing mentality sets in and BAM, they're back to nothing. But it doesn't have to be this way. 100% nutritional discipline is never required for optimal progress. The difference, in results, between 90% adherence to your nutrition program and 100% adherence is negligible. So allow yourself the extra 10% wiggle room. This will allow you the freedom to eat a few extra things not on your menu without the guilt and subsequent crash.
SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
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