How Not to Warm Up

In "How Not to Warm Up", by Nick Tumminello, some popular warm-up methods are shattered by science.  Some of these don'ts were very surprising.
Scorpion Twist Stretch:  I love to do scorpions, and I have been doing them forever.  Science claims that this exercise places "stress on the spinal facet joints".  Although the science recommends that these not be performed, I think that these can be done safely by the experienced athlete.  I do not think that I will totally stop performing this exercise.
Supermans: I was surprised to learn that "current research has shown that the superman exercise and several of its variations have little or no benefit on back strength and posture".  I have always done superman holds and raises in gymnastics.
I think that a lot of warm up techniques have developed without the science.  As science continues to play a larger role in sport, I think that the exercises performed will be less and less.  Gymnastics teams use to statically stretch for half an hour prior to practices, but they now warm up dynamically.  I am good friends with a few gymnastics coaches and captains, and they have been changing and adjusting their programs.  Stretching still plays a larger role in gymnastics than most sports because of the huge demand for flexibility.

The importance of controlled hip mobility

In "The importance of controlled hip mobility", by Micheal Davis, discusses many issues of hip mobility.  The first most thing that stood out to me in this article, was the amount of time that we spend sitting.  Our daily lives require us to sit for hours.  Sitting in a classroom all day or at work all day (over and over) causes out ligaments and muscles to shorten.  This results in decreased hip mobility.  This lack of flexibility causes an anterior tilt at the pelvis and puts more stress on the lower back.  And we wonder why lower back pain is so prevalent these days?  The higher you move up in the world, the more you get to sit.

I also found it interesting that most commercial gym equipment has the athlete sitting while performing the exercise.  These machines don not allow for full hip extension.  I never thought of this problem before.  Seated row, seated chest press, seated.....seated,......  The list can go on and on.  Although people are getting in the gym, they are not really gaining better hip mobility.  Hip mobility is an important aspect to any individual's workout and it should not be avoided.

Workout 3/13- 3/19

Workout 3/13-3/19

3/13 : Chest/Back

12/10/8/6/3/1/1/1 Flat Bench

3x12 incline DB press

3x12 DB Flys

3x12 DB Rows

3x6 Hammer Wide chest

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

100 Superman

Abdominal Routine

3x12 inverted row

3/14: Arms/Shoulders

BB curl 3x12

DB tri extension 3x12

Incline db curl 3x20

Tri pull down 3x12

OH press 3x12

Shoulder DB complex 3x

Abdominal Routine

3/15: Legs

12/10/8/6/6 squat   

2x12 Front Squat

3x8 Leg press/calf raises

3x8 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

2x20 Manuel Squats

2x20 Lounges

3x20 H-stand Pushups

Abdominal routine

3/16: Chest/Back

3x8  Incline DB Press

3x10 RDL

3x8 DB Flies

3x12 One Arm DB Row

12/10/8/6/2 Decline Bench Press

3x8 Straight Arm Pullover

3x8 Hammer Row

3x20 Inverted Row

12/10/8/6 Latt Pulldown

3x12Back Extensions

100 supermen

Abdominal Routine

3/17: Rest - - -Pilates

3/18: Run 5 Miles

3x12 Hand Stand Pushups

3x3 90 Degree Pushups

Abdominal Routine

3/19:

Run 6 Miles

ABS

Some Reflections on Maximum Speed Sprinting Technique

In the article “Some Reflections on Maximum Speed Sprinting Technique”, we learn how technical springing really is.  Although sprinting is just going fast in a straight line, having proper technique and form can make a huge difference on ones speed.  The article describes sprinting as a “highly complicated technical movement”.

This article first tells of the traditional approach/view of sprinting.  In this approach the emphasis is placed on “the driving phase” where the legs are “behind the body’s centre of mass”.  The article then tells how the world’s top sprinters actually almost have an upright body position.  The article tells how the athletes have the “appearance of being very tall”.  The top sprinter also display high knees and fully extended ankles and hips.

I think as a strength coach it is very important to know the best and proper technique for sprinting.  Not only in play, but for combines, athletes will have to demonstrate great speed.  As competitive as sports are these days, even if the athlete only gains a few tenths, he/she is better off.  I think it is really easy to breeze by the importance of technique in sprinting.  Technique in running in general can be off.  The basic analysis of an athlete’s gait is a good place to start.  From a biomechanical perspective, an athlete’s technique can almost always be improved.  

Speed-Strength Training Basics

In the article Speed-Strength Training Basics, by Derek Hansen, we learn that speed is an "acquired skill" that takes years to master.  It is very interesting that this article points out that sprinters in their early and mid thirties are not even in the peak of their career yet.  We learn over and over that humans reach their physical potential in their mid to late twenties, but this article suggests that improvement can be made in later years.  This article tells how posture, neuromuscular recruitment, strength and flexibility are all things that can be trained to improve speed.
This article tells how greater acceleration can be achieved through a greater lean.  This is what we teach athletes at FAU. When the athletes are accelerating, we instruct them to stay low.  The ending position is still closer to upright.  Posture and form is one of the most difficult things to master when it comes to training for any skill.
I found it surprising that the best sprinters are usually older. This just goes to show that the biomechanical efficiency is of up most importance.  I am not convinced that the athlete has continued to get stronger, but I do believe that the athlete has mastered technique at this point.  It is like gymnastics.  The mastery of the technique is everything.  Once you can perform the skill correctly, you can be consistent and clean in your routine.

James Smith DVD

James Smith:

James Smith, assistant strength coach at Pittsburgh, gave a seminar where he went over a lot of his different philosophies.  James works with the skill players at Pitt.  Like many strength coaches, he admits to being a product of several different schools of though.  He seems to not have had the classic sports science education, but has done the research and really incorporated information on the energy systems of the body into his workouts.

James Smith begins his lecture by addressing the energy systems.  In Football, the Phosphagen system is the main system used.  Since 6 seconds would be a long play in Football, the athletes are mainly working in this system.  This being true, Smith points out that an overall greater level of aerobic conditioning is important for recovery between plays.  This will enable the athletes to maintain their level of intensity for the duration of the game.  In any sport I feel it is important to consider the energy systems that are in play.  A marathon runner certainly need to train differently than a football player.  Smith refers to bioenergetic sequencing, and describes how he has a different focus depending on the current stage in the annual cycle.

Smith describes strength coaches as physical preparation coaches.  He feels that GPP is a great amount of what we do and that everything else just falls under that.  I feel that it is more the reverse.  I think that we are strength coaches, and that the GPP is one small part of what we do.  If we only prepared athletes for physical activity, than they would never reach that next level.  I feel that a good strong base is essential, but that must also must be build upon. 

The last thing that I found interesting in James Smith’s lecture was his mention of Gymnastics.  He likes to incorporate gymnastics elements into his exercise programs.  He mentioned planches and ring skills.  I feel that planches are more difficult than any Olympic lift, but can still be beneficial.  The ring skills are also good for training the stabilizing muscles of the shoulder.  I would definitely like to get a few sets of hanging rings at FAU.  Gymnastics has been a huge part of my life, and I like to see a strength coach utilizing our techniques!

Hang Clean Video