Hi there folks! I wanted to take a moment and touch on a subject that comes across from time to time, regardless of personal or athletic training. Is your trainer a Performance Trainer or a Poser?
Side Note: This opinion article does not apply to group exercise training classes, or pre-programmed workout solutions.
I see it all the time, in gym's I visit, amongst my own ranks, and in the places where I workout on my own, people posing as trainers. The AFAA, or some other 3rd tier certifying organization gives a weekend long seminar on training (aka how not to kill or mame a client), then cuts them loose, and leaves them up to their own devices.
The general public out there unfortunately does not know how to properly identify a trainer, and they ultimately are the ones who lose in the end. Ill give you some quick pointers on what to look for when selecting a trainer (and remember YOU have a choice).
1. What Does My Trainer Look Like?: Before even starting a workout with a trainer (either male or female), make sure you shop around for trainers.. Look around the facility, watch them for a few days.. Do not be passive about selecting a trainer, and look for the key things - Are they fit? (no muffin top) - Are they Strong? (no wings flapping), - Are they what I want to look like? - The person who is providing you guidance should have "been there, done that", and know what to look for when directing a person to either a fitness or a strength based solution. (e.g: a 20 something skinny dude, most likely wont know how to address someone in their 30's and 40's from a strength and conditioning perspective)
2. Is my trainer certified?: When interviewing a trainer, ask them, what are your certifications? Write them down and go home and investigate them. I can tell you there are several major certifying organizations worth their salt (Their certifying tests are extremely difficult).. NSCA (National Strength & Conditioning Association), ACE (American Council on Exercise), NASM (National Academy of Sports Medicine), are the top tier certification authorities for trainers out there, You can guarantee their base certification stack has at least a 4 year allied health program, followed by a year of studying.. Each of the above mentioned certification authorities have sub specialty certifications, Like Corrective Exercise Specialist, Certified Strength & Conditioning Specialist, Performance Enhancement Specialist, so on and so forth... Check your trainer's credentials, and make sure they line up with what your goals are.
3. What is my plan?: After interviewing your trainer, and hopefully going through some sort of assessment, challenge your trainer, ask them. What is my plan???? My number 1 rule. No Plan, No War. Regardless of taking a strength or fitness route to your goal, there has to be a plan, and one that stretches out further than the next workout. All too often, you will find Poser trainers, ad-lib-ing a workout.. You show up ready to train, OK that machine is open, lets go do 12-15 reps there, and then lets do some jumping jacks, then lets do TRX Chest Press, because I saw that in an article on muscle and fitness magazine,, how many reps? ummm 30 seconds worth.
There needs to be a clear & concise plan of attack. I mean think of it in terms of a teacher. A teacher doesn't Ad-lib their curriculum, neither should your trainer.. From my perspective to address a single athlete's 8 week x 2 day a week programming, I spend close to 3 hours designing the workout(s) and having a documented, tangible plan of attack, more often I give them their workout sheets, as what I do is not a trade secret. One other key way to make sure you are getting a well defined plan, is hang around after your session, and pedal on the bike or do something menial, watch your trainer with his/her next client... If you find them doing the same movements, reps, etc, you have a poser on your hands.
4. How does my trainer interact?: Now you have your trainer picked out, and hopefully have a plan of attack figured out, now when you are working out, does your trainer spend more time socializing with you, then putting you through the workout? Do you find them leaning against equipment, sitting on a piece of equipment, or texting on their phone? Your trainer should be engaged with you the entire time. I find when I train people, I don't have enough time to discuss how their previous week was, let alone anything else.. As a performance trainer, who's primary demographic is HS and Collegiate athletes, at the end of the day, im f'ing exhausted, why? because I was engaged with them the entire time... Im the first guy down the ladder, demonstrating the moves, correcting the moves, and ensuring they get the most of their experience! Your trainer should be actively engaging you, challenging you, and correcting your movements.
In closing, finding a trainer is as complex of a process as buying a house. If you don't treat it as such, your results and overall satisfaction will suffer. My hope is that you do find that right trainer for you, and with that the sky will be the limit, but always remember, in a gym there are more posers, than not.
Tom
Sunday, February 19, 2012
Sunday, February 5, 2012
Plyometrics will make you, jump , jump - why, how much, and dangers involved
Happy Sunday everybody! Today's discussion is going to be all about plyometrics .
This is one of the larger topics I get asked questions about, and hear the most amount of casual uninformed discussion on. Plyometrics have been around longer than the Olympic flame has been lit, however P90x (1 and 2) along with enterprising personal trainers looking to re-invent the wheel, have made it as popular as aerobics was in the 80's, and have taken it to levels that are detrimental to the long term health of the individual doing them.
Below I will go through the Science / Physiology stuff, the larger mistakes, and how to actually program plyometrics as a part of your workout cycle.
Physiology of a Plyometric Exercise
Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action.
How Plyometric Exercises Work
A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly. A classic example is a dip" just prior to a vertical jump. By lowering the center of gravity quickly, the muscles involved in the jump are momentarily stretched producing a more powerful movement. But why does this occur? Two models have been proposed to explain this phenomenon. The first is the
Mechanical Model
In this model, elastic energy is created in the muscles and tendons and stored as a result of a rapid stretch. This stored energy is then released when the stretch is followed immediately by a concentric muscle action. According to Hill the effect is like that of stretching a spring, which wants to return to its natural length. The spring is this case a component of the muscles and tendons called the series elastic component. The second model is the
Neurophysical Model
When a quick stretch is detected in the muscles, an involuntary, protective response occurs to prevent overstretching and injury. This response is known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful braking effect and the potential for a powerful concentric muscle action.
If the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost).
It is thought that both the mechanical model (series elastic component) and the neurophysical model (stretch reflex) increase the rate of force production during plyometrics exercises.
The Stretch-Shortening Cycle
All plyometric movements involve three phases. The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.
The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.
The third and final phase is the actual muscle contraction. In practice, this is the movement the athlete desires the powerful jump or throw.
This sequence of three phases is called the stretch-shortening cycle. In fact, plyometrics could also be called stretch-shortening cycle exercises.
Un-informed Exerciser / Trainer Problem Number 1: Skipping the prerequisites
Plyometric training shouldn’t be done in isolation, but as part of a complete training program that includes strength training. You don’t need to be able to squat a certain amount, but you do need to have a basic level of strength. Athletes will be better prepared by focusing on functional single leg strength rather than overemphasizing their maximum squat strength.
Also, before doing medium and high intensity plyometrics, the athlete must have proper landing mechanics. If the knees cave inward when landing, more strength is needed.
Any athlete can begin with low intensity plyometric exercises but medium and high intensity plyos should not be done until the prereqs are satisfied.
Un-informed Exerciser / Trainer Problem Number 2: Too much volume
The volume of plyometric exercises that should be done first depends on the intensity of the exercise. Low intensity plyos such as jumping rope, and warm up type plyos (like butt kicks and high knees) can be done in high volume. The volume of moderate and high intensity plyometrics, however, must be monitored carefully to avoid too much stress on the joints and ligaments.
The general way to measure volume in a plyometric program is by ground contacts (how many times you land). Even elite athletes do not exceed 140 ground contacts of medium / high intensity plyos per session. 1 Ground Contact = each time the foot takes off the ground, and lands.. So a box jump per "repetition" equals 2 Ground Contacts (1 on the box, 1 back on the ground)
The exact volume of ground contacts will depend on your training age (how often, how much, and how recently you’ve done plyometric work in the past) and the intensity of the plyometric exercises.
Un-informed Exerciser / Trainer Problem Number 3: Improper progression
Doing high intensity plyometrics before adapting to low and medium level plyometrics increases your risk of injury. Though a program may prescribe doing certain exercises for a certain number of weeks, the athlete should not progress to more complicated or intense exercises until the basics have been mastered. Any other strategy is asking for injury. Athletes should be able to perform every exercises and reps with maximum intensity, good form, and body control.
So How do I add plyometrics into my workout cycle?
First and foremost, they should be at the front end of your workout, typically one of the first items right out of the gate, after you are warmed up.. If you are training for performance, you want the energy systems to be able to handle the workload... If you are training just to burn calories, then insert it anywhere in your traditional strength / trx workouts. Below are the tenets to follow and some examples of good plyometric exercises.
Guidelines for Progression:
Adapt to landing before doing multiple response jumping drills
Double leg landings are less intense than single leg landings
Single response drills (one jump and one landing) are less intense than multiple response (several jumps with minimal ground contact time) drills
Examples of low intensity plyos
jumping rope
common warm up exercises (high knees, butt kicks, etc)
some that may be new: prancing (looks funny but works on “popping” the hips), galloping
Examples of medium intensity plyos
double leg: squat jumps, box jumps, broad jump
single leg: lateral jump and stick, scissor jumps
Examples of high intensity plyos
double leg: depth jumps, double scissor, mutiple squat jumps
single leg: bounding, multiple single leg hops
Final Thoughts
Many athletes don’t do any plyometrics for fear of injury. However, because sports ultimately involve jumping, plyometric training is an important part of a training program to decrease injury risk by allowing your body to adapt to the jumping and landing demands the sport entails before the season begins.
The idea here is not to say don't do plyometrics, but rather to do them correctly! If you are hesitant to add plyometrics to your training, start by adding low intensity plyometrics to your warm up routine. Progress to a low volume of a few medium intensity plyometric exercises.
As always comment questions you may have!
Thanks as always & as my friend Randy says, Stay Fit my Friends!
This is one of the larger topics I get asked questions about, and hear the most amount of casual uninformed discussion on. Plyometrics have been around longer than the Olympic flame has been lit, however P90x (1 and 2) along with enterprising personal trainers looking to re-invent the wheel, have made it as popular as aerobics was in the 80's, and have taken it to levels that are detrimental to the long term health of the individual doing them.
Below I will go through the Science / Physiology stuff, the larger mistakes, and how to actually program plyometrics as a part of your workout cycle.
Physiology of a Plyometric Exercise
Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action.
How Plyometric Exercises Work
A muscle that is stretched before a concentric contraction, will contract more forcefully and more rapidly. A classic example is a dip" just prior to a vertical jump. By lowering the center of gravity quickly, the muscles involved in the jump are momentarily stretched producing a more powerful movement. But why does this occur? Two models have been proposed to explain this phenomenon. The first is the
Mechanical Model
In this model, elastic energy is created in the muscles and tendons and stored as a result of a rapid stretch. This stored energy is then released when the stretch is followed immediately by a concentric muscle action. According to Hill the effect is like that of stretching a spring, which wants to return to its natural length. The spring is this case a component of the muscles and tendons called the series elastic component. The second model is the
Neurophysical Model
When a quick stretch is detected in the muscles, an involuntary, protective response occurs to prevent overstretching and injury. This response is known as the stretch reflex. The stretch reflex increases the activity in the muscles undergoing the stretch or eccentric muscle action, allowing it to act much more forcefully. The result is a powerful braking effect and the potential for a powerful concentric muscle action.
If the concentric muscle action does not occur immediately after the pre-stretch, the potential energy produced by the stretch reflex response is lost. (i.e. if there is a delay between dipping down and then jumping up, the effect of the counter-dip is lost).
It is thought that both the mechanical model (series elastic component) and the neurophysical model (stretch reflex) increase the rate of force production during plyometrics exercises.
The Stretch-Shortening Cycle
All plyometric movements involve three phases. The first phase is the pre-stretch or eccentric muscle action. Here, elastic energy is generated and stored.
The second phase is the time between the end of the pre-stretch and the start of the concentric muscle action. This brief transition period from stretching to contracting is known as the amortization phase. The shorter this phase is, the more powerful the subsequent muscle contraction will be.
The third and final phase is the actual muscle contraction. In practice, this is the movement the athlete desires the powerful jump or throw.
This sequence of three phases is called the stretch-shortening cycle. In fact, plyometrics could also be called stretch-shortening cycle exercises.
Un-informed Exerciser / Trainer Problem Number 1: Skipping the prerequisites
Plyometric training shouldn’t be done in isolation, but as part of a complete training program that includes strength training. You don’t need to be able to squat a certain amount, but you do need to have a basic level of strength. Athletes will be better prepared by focusing on functional single leg strength rather than overemphasizing their maximum squat strength.
Also, before doing medium and high intensity plyometrics, the athlete must have proper landing mechanics. If the knees cave inward when landing, more strength is needed.
Any athlete can begin with low intensity plyometric exercises but medium and high intensity plyos should not be done until the prereqs are satisfied.
Un-informed Exerciser / Trainer Problem Number 2: Too much volume
The volume of plyometric exercises that should be done first depends on the intensity of the exercise. Low intensity plyos such as jumping rope, and warm up type plyos (like butt kicks and high knees) can be done in high volume. The volume of moderate and high intensity plyometrics, however, must be monitored carefully to avoid too much stress on the joints and ligaments.
The general way to measure volume in a plyometric program is by ground contacts (how many times you land). Even elite athletes do not exceed 140 ground contacts of medium / high intensity plyos per session. 1 Ground Contact = each time the foot takes off the ground, and lands.. So a box jump per "repetition" equals 2 Ground Contacts (1 on the box, 1 back on the ground)
The exact volume of ground contacts will depend on your training age (how often, how much, and how recently you’ve done plyometric work in the past) and the intensity of the plyometric exercises.
Un-informed Exerciser / Trainer Problem Number 3: Improper progression
Doing high intensity plyometrics before adapting to low and medium level plyometrics increases your risk of injury. Though a program may prescribe doing certain exercises for a certain number of weeks, the athlete should not progress to more complicated or intense exercises until the basics have been mastered. Any other strategy is asking for injury. Athletes should be able to perform every exercises and reps with maximum intensity, good form, and body control.
So How do I add plyometrics into my workout cycle?
First and foremost, they should be at the front end of your workout, typically one of the first items right out of the gate, after you are warmed up.. If you are training for performance, you want the energy systems to be able to handle the workload... If you are training just to burn calories, then insert it anywhere in your traditional strength / trx workouts. Below are the tenets to follow and some examples of good plyometric exercises.
Guidelines for Progression:
Adapt to landing before doing multiple response jumping drills
Double leg landings are less intense than single leg landings
Single response drills (one jump and one landing) are less intense than multiple response (several jumps with minimal ground contact time) drills
Examples of low intensity plyos
jumping rope
common warm up exercises (high knees, butt kicks, etc)
some that may be new: prancing (looks funny but works on “popping” the hips), galloping
Examples of medium intensity plyos
double leg: squat jumps, box jumps, broad jump
single leg: lateral jump and stick, scissor jumps
Examples of high intensity plyos
double leg: depth jumps, double scissor, mutiple squat jumps
single leg: bounding, multiple single leg hops
Final Thoughts
Many athletes don’t do any plyometrics for fear of injury. However, because sports ultimately involve jumping, plyometric training is an important part of a training program to decrease injury risk by allowing your body to adapt to the jumping and landing demands the sport entails before the season begins.
The idea here is not to say don't do plyometrics, but rather to do them correctly! If you are hesitant to add plyometrics to your training, start by adding low intensity plyometrics to your warm up routine. Progress to a low volume of a few medium intensity plyometric exercises.
As always comment questions you may have!
Thanks as always & as my friend Randy says, Stay Fit my Friends!
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