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Sunday, June 14, 2020

June 14, 2020

Six Rhythms Training.



If your goal is to maximize your performance, then you have to optimally train all the muscle fibers that are active and contribute to performance during the event you choose. 

The only way to train a muscle fiber is to overload that fiber. A fiber that is not being overloaded will not adapt or improve.

In order to overload a fiber, you have to fatigue that fiber. Fatigue = overload.

Not all muscle fibers are fatigued at the same time. Different fibers have different fatigue rates. Slow twitch fibers fatigue at a much, much slower rate than Rapid A fibers. Rapid A fibers fatigue much slower than Rapid B fibers.

Furthermore, not all fibers of the same type are exactly the same. Instead, fibers of the same type vary widely in their contractile properties. For example, the average for Slow Twitch Fibers are slower, weaker, but more durable than the average for Fast A fibers. But that's just the average. There are Slow Twitch Fibers that are slower than the average Slow Twitch Fibers, others that are Average Slow Twitch Fibers, and others that are faster than the average Slow Twitch Fibers. In fact, there are some slow twitch fibers that are as strong and as fast as some Fast A fibers.

The same thing also occurs in the other types of fiber. In other words, there is a continuum of contractile properties (a bell curve) in all muscle fibers: from slowest to fastest, from weakest to strongest, from most resistant to least resistant.

The continuum of resistance found in its fibers varies from a few seconds to several hours. In other words, you have some fibers that tire in seconds, some that tire in minutes, and some that take hours to fatigue.

The amount of time it takes to train (i.e., overload) a specific fiber depends on the individual characteristics of that fiber. For example, a fiber that can contract for an hour before becoming fatigued will be minimally overloaded during an exercise that lasts for a few minutes.

Therefore, training (i.e., straining) all of your very different fibers (or as many as is practical) requires the use of a wide variety of training loads.


Train all your fibers.


For runners in distances between 100 meters and the marathon I suggest 6 different training / session rhythms in order to train as many fibers as fatigue as practical.


The 6 training rhythms:


1. Marathon pace
2. Half Marathon pace
3. 10k pace.
4. 5k rhythm.
5. 2k rhythm.
6. Sprint rhythm.

These 6 training rhythms will train as many fibers as can reasonably be trained.

Optimally training as many fibers as can reasonably be trained is the path to maximum performance.

Marathon pace training = long runs (20 to 40 kilometers) performed at easy to moderate intensity. This work maximizes the weakest but most durable Slow Twitch Fibers.

Half Marathon pace training = medium-long runs (12-20 km) performed at moderate intensity (a pace a little faster than the marathon pace). This work maximizes average slow twitch fibers and slower Fast A fibers.

10k training pace = medium distance runs (8-12 km) conducted at a moderate to moderately hard intensity. This exercise maximally trains the fastest Slow Twitch fibers and the average Fast A fibers.

5k training pace = shortest distance (3 to 6.5 kilometers) runs conducted at a moderately hard intensity. This work trains the above-average Fast A fibers and the slower Fast B fibers to the maximum.

2k training pace = short distance (1.5 to 3 kilometers) runs conducted at high intensity. This work trains the fastest Rapid A fibers and the slowest Rapid B fibers to the maximum.

Sprint training = very short distance (100 meters - 1,200 meters) sprints / intervals performed at very hard intensity. This work maximizes the average and above-average Rapid B fibers.

All of these 6 workouts cannot be done in a single week - the intensity will be too high and will likely lead to overtraining.

All 6 workouts can be done during a 2 week workout program. Here is an example:

Week 1: Sprint Session, 5k Session, Half Marathon Session.

Week 2: 2k Session, 10k Session, Marathon Session.

Week 1.

Monday: sprinttraining
Wednesday: 5ktraining
Saturday: half marathon training

Week 2

Monday: training at 2k pace
Wednesday: training at 10k pace
Saturday: training at Marathon pace

Saturday, June 13, 2020

June 13, 2020

What Does It Mean To Be A Talented Runner? Taking into account the types of talent.



Perhaps due to the popularity of David Epstein's talent-focused book " The Sports Gene, " much of today's high-level distance racing conversation is about talent: where it comes from, how to spot it, and how. develop it. Something that is often missing from the conversation is what it really means to be talented. We speak of "talented runners" as if there is a specific set of criteria by which we evaluate talent, but in reality, there are different types of talent that have no interdependence. By this, I mean that just because a runner is talented in one way does not necessarily imply that he or she will also be talented in another.
 
Generally speaking, I think there are (at least) four different ways in which one can be naturally talented as a runner. Some can be more easily evaluated than others.


Natural ability to run.

They mean he or she has a naturally higher baseline of aerobic endurance, someone who can run fast or take impressive workouts without much or no training on the road. Both, of course, are important, but for a coach, it doesn't matter either: you work with what comes home the first day. And if that newcomer runner can already run at a high level without any training history, that will always be a good thing. But this does not guarantee
 
success, as I will explain below, although people starting at a very high level of fitness naturally have a distinct advantage.
 
Natural ability to run is also the easiest type of talent to identify - all you need is a race or a time trial. At the school I'm currently coaching in, our best runner was seen as a freshman thanks to an aptitude test that all sprinters on the track team undergo: the Cooper test. This was devised by Dr. Kenneth Cooper, sometimes known as the "father of aerobics" (this being legitimate since he coined the word), for a quick and accurate field assessment of the maximum VO2 of a large number of subjects, for example, military recruits. The test is simple: cover as much ground as you can in 12 minutes, ideally running, but taking breaks on foot if necessary. The distance covered, in meters, is connected to a formula that predicts the maximum VO2. Cooper's test is reasonably accurate when compared to VO2 max test results. determined in the laboratory.
 
In our case, this first-year sprinter finished more than 500 meters ahead of everyone at the twelve-minute whistle. After a few weeks, he ran distance training with our best athletes.
 
For distance runners, any time trial of 1600 to 2400 meters should be sufficient to assess the natural running ability. Longer tests can mask true running ability because it is very difficult to perform a good 5k or 10k just from natural running ability - these events are simply too much based on training, not to mention the proper pace, what which is an acquired skill. Sprint and true middle distance athletes should be evaluated with shorter time trials that more accurately measure the shared aerobic and anaerobic components of the specific event: a 300m time trial for the 400 meters, for example, or a 500-time trial m for potential 800m runners.

 

Response to Training.

Any coach who has worked with a large number of athletes knows that people respond differently to the same training. This individual variability is one of the most interesting topics in exercise science research, as it has consequences beyond sport, the same variability of training response affects things like the interaction of exercise with risk factors for heart disease. and type 2 diabetes.
 

 
No one really knows why some people respond more strongly to training than others. Do non-responders require higher "doses" of training? Would they benefit more from a different type of training (eg high intensity / low volume instead of high mileage)? Are they just naturally closer to their genetic potential as runners, and is that why they get far fewer returns than someone with a great capacity for improvement? It's hard to say, but the existence of variable responses to similar workouts is undeniable after he has been involved in the sport for a few years.
 
This past fall, I led our high school cross country program in addition to our high school varsity team. At the beginning and end of the season, high school students always do a one-mile time trial on the track so they can see their progress throughout the season. The variability was impressive: some barely improved, while others beat their starting time by more than a minute. Of course, there were several factors that explained some of these variances: I noticed that better practice attendance tends to be associated with a greater margin for improvement (imagine yourself) and that some children are pressuring themselves more than others in workouts, so doing the same workout isn't necessarily getting the same encouragement. However, it is undeniable that some athletes seem to respond much more strongly than others to certain types of workouts.
 
As a coach, it is important not to label someone who does not improve your program as a "non-responder." It is much more likely that the failure lies in his training program: he is not giving that athlete the proper stimulus he needs to improve. Once you have figured out what works, however, make a note of it. Some athletes thrive on certain training classes but are bruised when exposed to others.

Injury Resistance Capacity.

 There are many risk factors in running injuries, but some runners appear resistant, if not waterproof, to overuse injuries. While some people experience stress fractures by running 20 miles a week, others can do 20 miles a day very well. There is much you can do to mitigate the risk of injury and improve your resilience, but as with the natural ability to run, some people start at a higher level of resilience than others.
 

 
Runners who spend their early years without significant injury are good candidates for a training program with higher mileage and higher amounts of quality. All other things being equal, the runner who can handle more training without injury is going to have a distinct advantage, especially in the long run. Particularly in the 10k, half marathon, and marathon, it is very difficult to reach your potential without high mileage and lots of fast long runs. Being able to handle this type of work without breaking can open opportunities that would otherwise be closed.

 

Mentality and Attitude.

 We like to tell ourselves that attitude, disposition, and mindset are things that develop or are instilled. But some of his behavior is natural; it is as much "you" as is your hair. Your core personality may be conditioned and shaped in different ways and may even change over time, but it remains, to some extent at least, an intrinsic part of who you are.
 

 
In most parameters, the great distance runners are highly variable: some are introverts, others are extroverts; some are rational thinkers, while others trust their emotions and intuition, and so on. They tend to have an instinctive understanding of how training and running works, they are quick to notice the difference between running fast and running hard. They have a sense of how and when they should attack in a race, and they have a high "personal sensitivity" or connection to their body, detecting exactly how hard they can push themselves before their body gives way. An ability to compartmentalize your career is also helpful, being passionate, but not obsessive, and being able to learn from disappointment, but move forward quickly.
 
It is more difficult to quantify and identify what type of personality traits make a good distance runner. There is no standardized personality test that can predict whether you have the mind and the spirit to be a great athlete. Rather, it is something that will probably only be noticed by an experienced coach. In fact, it is those desired personality traits; It may be that different training styles are better handled by different types of people. Or, if we strive to keep the athlete at the center of our training plan (which we should), we must say that the training program must be tailored to the personality and disposition of each individual athlete. This is almost a radical proposition: it could lead to two athletes with the same fitness levels training for the same event, doing very different workouts.
 
If you have studied the history of training, you know that athletes with similar training capabilities from the same event have used very different approaches to reach the top with equal success. Perhaps the great 800m runner Peter Snell, who was famous for his 20-mile and 100-mile-long runs, was not only physically inclined towards high mileage and aerobic endurance but also "metaphysically inclined", he adapted to his personality, his spirit, his disposition.

In the 1995 book Road to the Top, written by Adams state coach Joe Vigil, some perspective is provided, warning that we should not cross out athletes who appear to lack the appropriate serenity of mind to be great runners:
 
“Sometimes we get in contact with people who hope that their emptiness can be filled by someone who imparts a vision to them and directs their energies in the direction of their goals. As a coach, I never rated those athletes as lazy. They were just athletes whose energies had never been tapped in the right way and never been motivated to act. "
 
As with adaptability, it is important not to use mindset and attitude as a way to dismiss runners. However, make sure you don't overlook athletes with the right mindset. Even if they lack other aspects of talent, their ability to improve and produce great performances can be tremendous.

 

Summary: What is Talent?

 The reason I analyzed talent in these four categories is that I think they are mostly independent of each other. You may have a high natural level of fitness but low adaptability to training, or a strong mentality and physical condition but poor resilience to injury. It is important for the coach to consider these four factors when planning training or when trying to recruit young athletes with potential. Seeing talent through a single lens (typically the lens of high natural running ability) can distract you from athletes who can achieve the same level or higher level of fitness by exploiting their others.
 

 
talents, whether it's high adaptability to training, good injury resistance, or a strong mindset for distance racing. Because I believe these factors are randomly distributed across the population, it is extremely rare to find a talented athlete in all four talent categories. There are tremendously accomplished athletes at the highest levels of competition who have decidedly zero talent in at least one respect. Generally, the coach's job is to take advantage of the talents a runner has, to overcome the areas in which he or she is weak. If you ever run into a runner who is talented in all four areas, he or she is surely destined for greatness, and you are a lucky coach.
 
June 13, 2020

Bertl Sumser: The Scientific Approach to the Endurance Race.



East German coach Bertl Sumser was a pioneer in taking a scientific approach to training. He continued the Woldemer Gerschler tradition in the design of his training with strong support in the knowledge of the physiology of his time. In a 1962 article published in Fred Wilt's book Run, Run, Run, Sumser claims that the basis of his training was to increase the supply of oxygen to neutralize the effects of lactic acid. He was an early godfather of what we might call the physiology-based model of exercise, allowing science to guide and inform his training.

It is important to understand the history of this approach because in many ways the training has not changed. In a variety of sports, resistance training or modern conditioning is based on the same model, with a bit of an update in science. So let's dive into it.

Sumser outlined six different types of runs or training exercises to be used in training:


1. Endurance Race.


This was defined as the typical easy race to take on a variety of courses. These races can be up to an hour or more in time. Sumser was careful to note that during the base training phase this is an excellent training medium which, " unfortunately is used by us all too infrequently during this time of year. (Perhaps because it is too easy ?) ".


2. "Game of Speed" (Fartlek)


This is a form of continuous running where the rhythms vary throughout the run for any specified or unspecified distance, interspersed throughout the run. He suggested that distances should be long and the rhythms fairly easy at first. For example, during November and December, he recommended: "2000-3000-3000-2000 meters with recovery jog, with time for 1000 meters of about 4 minutes." Then throughout the year, the distances decreased to 1000, 1600, and 2000, at a rate of 3 minutes per 1 k. He stressed that the fartlek should never be an exhaustive run and that sprints could be added towards the end, always with adequate recovery. The purpose of the fartlek was "an adaptation of the heart and circulation, regulation of the respiratory process, improvement of the capillary transfer process ".


3. Interval Endurance Race.


This type of training, according to Sumser, was performed to improve the adaptations of the heart and circulation. It was a large volume of short repetitions that were not more than 300 meters in length. The intensity was not very high and there was a decent amount of recovery between each repetition. Some examples during base training for a runner with a target of 3:45 for the 1,500 are 30 x 100 meters in 17.5-16.0 seconds with 50-60 seconds of recovery jog. Progression is key in these workouts as they move slowly to a faster or more competitive pace (15.0-14.5 seconds for the 100).


4. Repeat Races (Speed   Races)


Sumser, like many during that time period, differentiates the intervals from the repetitions. While today we use both terms interchangeably, they had different distinctions in the past. For Sumser, the aforementioned intervals focused on the athlete's conditioning from a physiological point of view. The goal was more moderate-pace work, designed to provoke aerobic adaptation.

In repetitions, the focus was more on intensity and speed. Sumser divided her repetition workouts into two classifications. The first group was intense training with incomplete recovery. Some examples he gives of these are 8 × 200 at 27.0 with 2-minute recovery, gradually progressing to 8 × 200 at 26.0 with a 60-second recovery towards the end of the year. He claimed that there is a great need for progression throughout the year so that recoveries become shorter under high load. In fact, he said he often started with repetitions over 500-600m in length at slower speeds and worked up to shorter and faster repetitions.

The second group is very high-intensity repetitions with almost complete recoveries. Some examples of these are, for a 3:45 runner in the 1,500, 500 in 68-69 with a recovery of 6-8 minutes, 600 in 84-85 with a 10-12 minute recovery, then in 1: 55- 1:56. The purpose of these repetition runs was "an adaptation of muscle metabolism, entry to high oxygen debt, increased reserve and energy alkali, and adaptation to high hyperacidity products (121)".


5. Sprint races.


Sprint Training is just what it sounds like, sprinting. Sumser divided it into two categories: pure speed and speed resistance. The first is for the development of pure speed. For this, he suggested performing sprints at maximum speed with full recovery. The example given is 10 × 100 meters with a flight start of 10.8 11.0 seconds with a 3-4 minute recovery walk. The other type of sprint training is done for speed endurance, or the ability to maintain high speeds over a long distance. This is accomplished by doing high-speed reps with shorter recoveries. An example of this training is 10 × 50 meters at a speed of 7/8 with a jog of 50-60 meters in the middle.


6. Special Conditioning.


This is not well defined but says it is used for training the entire muscular system. Later he says that it consists of several exercises done with light weights, such as medicine balls and gymnastic exercises.


Periodization.


Summer obviously relied heavily on periodization. One can see the influence of his time on the way he sets up training. It was regulated and mathematical, with a constant and systematic progression. It was a fairly strict periodization model.

We are going to take you through the season. In November, he suggests that you train 4 days a week alternating days of endurance running and interval endurance running. On two of these days, the workload should be reduced to 1/2 and the other 1/2 should be done with a conditioning routine. Interval endurance runs are repetitions of 100 or 200 m at relatively slow rates. In December, he begins training 3 days a week with a four-day-a-week endurance run, a fartlek, and two interval resistance work sessions, along with conditioning work. Times are still slow at about 36 seconds for the 200s and 11 minutes for the 3000m portion of the fartlek. These two months serve as the foundation job in the Summer program.

In January and February, there are 5 days of training per week with a fartlek with slightly shorter distances than in December, two interval resistance races, and two-speed races. The pace of the interval endurance races drops to 34s and the fartlek pace drops to a rate of 3:10 - 3:20 per 1,000m. Speed races consist of longer repetitions of 400, 500 and 600m for an 800-meter runner. (For a 1,500 runner, sprints are longer, up to 1,000m in length) In March, hit the 6 days of training per week, with an endurance run for recovery, 3 sprints, 1 endurance run interval, and 1 sprint workout. The distances of sprinting vary every day, between short, long, and mixed distances. The rhythms gradually increase 1-2 seconds for every 400m of what was being done in the previous periods. April is similar to March except that the rhythms become faster. Summer plans the start of the competition season in May. During this time 5 days a week are used in training, with one day of sprint training, one day of interval resistance running, one day of recovery endurance running, and two days of speedrunning. After this period, he says that he cannot show a planning scheme, due to the different requirements of each type of competition. However, the rhythms become faster in sprinting, and the number of repetitions decreases. For example, you would run from 10 × 400 in 66s in January to 8-10 in the 60s in April to 5 in 56s in July.

The difference between the 800 training and the 1,500 training is that endurance running and fartleks are longer (up to 1:30). There is more emphasis on interval resistance running. Between January and April for each speed race you do per week, you must do an interval resistance run. Then, starting in May, sprinting takes precedence over these interval resistance runs.

Examples of speed racing progression work throughout the year for a 3:45 runner in the 1,500m (taken from Run, Run, Run by Fred Wilt, 1964)


Analyzing Sumser from a Modern Perspective.


The first thing to note is the six different types of training that you define. In the modern context, some are very similar to the types of training we do today.

Sumser Endurance Run is our normal aerobic workout going from recovery to long steady running. It is interesting to note that he says it is used infrequently, which means that during that time period people put a heavy emphasis on different types of interval training. Swinging the pendulum back and forth between endurance and speed is a common theme in training. It just so happens that during the 1950s, when Sumser was a coach, the pendulum was in the direction of speed. With the arrival of Lydiard's training on the scene, this certainly changed, but if Sumser were to see today's training, he would probably say that many people now use intervals too infrequently.

His fartlek training serves several purposes in view of the current training. The early fartleks fill the role of end limit aerobic running, then gradually work toward what some call cruising intervals, which would be a variant of lactate threshold training and may even progress to aerobic capacity (or weight training). VO2 max) but I'm not sure how fast they ended. However, it's safe to say that, based on some of the observed times, they were done at a high-end aerobic pace, and sometimes more likely at a UL pace.

His next training category was interval endurance racing. These were used as some people today use race pace work, but they serve the purpose of actually building aerobic capacity. They were a high number of repetitions with a decent amount of recovery at moderate speed. This type of training is not really used today, but it was prevalent during this period with the likes of Gerschler and Igloi. As I said, this has actually been replaced with VO2max or aerobic capacity training.

His 4th type of training was speed racing. It is interesting to note the progression of these races throughout the year. The ones he does at the beginning of the year are VO2max or aerobic capacity workouts, while the ones he does in the middle of the year seem like lactate tolerance work and then end with anaerobic capacity workouts. He names them all the same, but since he uses a progression throughout the year the real benefits and purpose of the workouts changes. These are remarkably similar to modern training progressions, ranging from aerobic capacity workouts to lactate tolerance workouts to anaerobic capacity workouts.

His next group of workouts was Sprint races. This is the typical maximum speed sprint workout with or near full recovery. These workouts worked on her creatine phosphate energy system, pure speed, and recruiting her fast-twitch muscle fibers.

As you can see the program contains many similarities to modern-day training today. The main difference seen today is a stronger emphasis on the easy and threshold / stable job type than there was in the Summer system. Which makes a lot of sense. We are products of our time, and while Sumser was reversing the trend by including a number of easy runs and aerobic fartleks, it is still in short supply compared to what we do today.

The key to take from Sumser is that progression matters. He recognized the need to increase stress in the athlete through changes in speed, length of repetitions, and recovery as the athlete adjusts. In addition to this, Sumser relied heavily on mixing types of workouts. He never did days in a row of the same training category. Every day a different system worked. This may seem like a no-brainer now, but during that period of time when it was common to do interval sets 5 days a week, alternating training emphasis was new at the time.

Looking back on Sumser's systematic approach to training, you can see the innovation for the time. His training had a purpose that is rooted in the science of that day. She seemed to understand the importance of progression and alternation of stress applied to the athlete. Much can be learned from Sumser's approach and compared to where we are now.

In general, it is a reminder that we are a product of our time and the context that surrounds us. I'd be willing to bet Sumser thought he had a well-balanced approach, separating himself from the interval-dominated approach that was favored by mid-distance runners of the time. A few years later, the emphasis on training would shift, thanks to Arthur Lydiard's success with Peter Snell.

Friday, June 12, 2020

June 12, 2020

Using the Olympic Uprights to Become a Monster Athlete.



There are quite a few people who think that the Olympic lifts, the load, and the start, are practically the Holy Grail for athletic performance. She claims that the triple extension of the hips, knees, and ankles that occurs with O-lifts mimics that of sprinting and jumping. The fact that Olympic lifters are some of the most explosive athletes out there helps their claim.

Korean weightlifters with impressive bench jumps.


The people who follow know I am not trying to sweeten people's ears about O-lifts, my thinking has always been that Olympic lifts are very good indicators of athletic power, but they do not necessarily build athletic power on their own.

Now that being said, if done correctly, starting (or loading) from on-hook is an easy way to monitor yourself and increase the rate of development and speed force in addition to vertical jump over time. They are great "tools" to control your increase in athletic power. Olympic lifts (start-up and loaded) intrinsically require a lot of acceleration and, if DONE CORRECTLY, require simultaneous extension and contraction of the ankle extensors, knee extensors, and hip extensors. For these reasons they can be a valuable way to decrease the explosive force deficit and improve the rate of force development if they PERFORM CORRECTLY.

In another study a few years ago, they took 2 groups of athletes: one group performed squats and plyometric exercises. The other group performed squats and Olympic lifts. The group that performed the Olympic lifts improved their vertical jump more than the other group. Awesome.

However, one can achieve the same thing with a jump squat as you can with Olympic lifts: triple extension of the ankles, knees, and hips under load, but the best thing about O-lifts compared to a jump squat is that they're much easier (and I think more fun) to monitor than a jump squat because the lift either completes or not, and the weight either gets heavier or not - it has something more tangible to shoot at. It is a little more difficult to monitor jump squats.

I like the versions from hanging on start and loaded because they are almost exactly like a jump loaded. Here are a couple of videos by Lance Shultz that teach a useful boot and load:


The variations from hanging are relatively easy to learn, easy to implement, and also provide a highly empowering exercise. They also help the sport-specific strength of the upper body when it comes to rebound and the like.


The problem.


One of the problems with O-lifts is that, although they require a triple extension of the hips, knees, and ankles, their effect on the ankles is considerably less than that of the hips and knees. This is truer the better one becomes at doing them. In other words, they don't force you to go hard on the balls of your feet like you would in a jump. This is why I often like to get people I train to alternate a series of O-lifts with a series of plyometric variations such as deep jumps, knee to chest jumps, and so on. You do the O-lifts especially for hip and knee extension power and the poles for ankle extension power.


Series and Reps.


As for loading, Olympic lifts are inherently fast on their own so that you can work with a relatively high percentage of 1RM and still put a lot of focus on PTO. Loads of 80-90% of 1RM are quite successful. You can do this anytime you work your lower body and would normally do this early in the workout, before any other heavy lifting. As long as you keep the reps in between 1-5 and keep in good shape it is hard to screw up and you will make progress. Many Olympic lifters don't even count sets, they only work up to one replay of the day, and then get some weight off and do a few sets. plus.

How often should you do them? Two days a week per lift is fine. A heavy/light simple approach works well. Here is an example:

Day 1: (Monday)


Loaded / Start: 4 x 3 working up to 3 reps maximum.
Depth jumps 4 x 5 from a 60-centimeter drawer.

Day 5: (Friday)


Loaded / Start: 4 x 3 with 90% of the weight of day 1.
Jumps in-depth: 4 x 5 from a 45-centimeter drawer.
Squat: 5 x 5 with 90% of the weight of day 1.


The Formula to Become a Super Monster Athlete with the Olympic Uprisings…


If you want a simple formula to shoot in terms of lifting gains for overall athletic success, add up your bench press, legal squat in midstance, start from on-hook, loaded from on-hook, and divide everything by your body weight. The number to reach is 6. If you reach that number it is most likely that you are going to be an explosive boy (or girl). I learned this formula years ago from a pitching coach named John Smith. His wife was a sled competitor and a former college basketball player. According to my notes, he said that in college basketball he smoothed his butt for 4 years and was running 40 in 5.1 with 94 kilos when he left basketball. Two years of weight training later she weighed 96 kilos and ran 4. 7 and had improved his vertical 15 centimeters without running or jumping training. In 1985 her ratio of body weight and strength in the 4 lifts was just below 3.00. In 1987 she rose to 5.33 and became a different athlete.

I had a boy a few years ago who went into that formula after I talked to him. His main objective was to get bigger and more muscular, the explosive gains were secondary. I trained him for a while and then he somehow took things under his control with occasional input from me. In a couple of years, he went from 70 to 84 kilos and increased his vertical from 66 to 99 centimeters! Everything he did besides that was occasionally some deep jumps.

Well, I hope you have found this informative and give you something to play with.

June 12, 2020

10 Amazing Health Benefits of Running



Running or jogging are both forms of aerobic exercise and, as such, present the body with a number of surprising health benefits. The difference between jogging and running is basically the intensity and speed at which they are performed. 


Running also requires an individual at a higher level of physical fitness than the jogger and burns more calories than jogging. 

1. Running Can Help Improve Your Cardiovascular Health.

Running has proven to be an excellent means of keeping the cardiovascular system in good condition. As mentioned before, running is an aerobic exercise that uses dietary fatty acids and carbohydrates for the energy needed during activity. 

A typical runner generally has a slow resting pulse and conversely, a high maximum oxygen consumption. Heart studies have shown that people who run distance have thicker and more defined left ventricles compared to sedentary ones. Your heart pumps a greater volume of blood per heartbeat and is more efficient than a sedentary person's heart. Running also has progressive effects on a lot of coronary risk factors, which is a possible explanation of why chronic resistance exercise is generally related to lower rates of coronary death.

Conclusion: Running is a highly effective coronary exercise that helps to use fatty acids and carbohydrates. It generally promotes good cardiac health and prevents coronary death.


2. Running Can Help Improve Your Mood.


Those who have been running agree that running generally relieves their mood, regardless of how they feel before running. In fact, some people use running deliberately to improve their mood, and it's even recommended by some therapists. This is not just because of the common condition known as the "runner's high," which is caused by a torrent of good-feeling hormones called endocannabinoids. 

A study which was published in Medicine and Science in Sports and Exercise showed the researchers' results that even a single instance of simple exercise like walking on the treadmill for half an hour could instantly elevate a mood. individual suffering or a major depressive disorder.

Conclusion: Running helps improve an individual's mood regardless of the previous mood. Physical activity also helps improve an individual's mood by inducing the production of feel-good hormones, which cause the effect generally known as "runner rush."


3. Running Can Strengthen Joints.


Contrary to popular belief, a study in sports and exercise medicine and science found that running does not increase the risk of osteoarthritis, even for people who run very long distances. 

Surprisingly, the study showed that these people were 50% less likely to suffer from osteoarthritis of the knee compared to those who walked. Explained by an exercise physiologist, every time the foot lands on the ground when running, the bones and cartilage are stressed, as are the muscles. This causes them to become stronger, which is a benefit to the broker. Low impact exercises such as walking, elliptical exercises, or swimming do not provide the individual with this benefit.

Bottom Line: Running doesn't increase the risk of osteoarthritis as previously thought, one study showed that it actually halves the risk of osteoarthritis. It also helps strengthen bones and cartilage.


4. Running Burns Calories.


Running activity requires a lot of calories that act as fuel for the runner. Therefore, running burns a lot of calories. According to the American Council on Exercise, about 11.4 calories per minute can be burned by an average person weighing 54.5 kilos by just running a mile in 10 minutes on level ground and on a calm day. However, this number varies depending on the individual and a number of other factors such as body weight. This number can also be adjusted accordingly to run at a higher pace, run on rough terrain, or run against the wind, all of which increase the number of calories burned.

Bottom Line: Running helps burn calories at an average rate of 11.4 calories per minute under standard conditions for a person weighing 54.5 kg, running on flat ground, and on a calm day at a pace of one mile in 10 minutes.


5. Running Helps Promote Proper Leg Workouts.


Running mostly involves the legs and works all of these muscles, benefiting all of them. All muscles including the inner and outer thighs, the gluteus maximus at the rear, the quadriceps, hamstrings, and calves are worked on during the running process. Therefore, running is a great remedy for general leg muscle training.

Bottom Line: Most of the body's largest muscles are located in the legs and running works on all of them, making it an ideal leg training practice.


6. Running Helps Train the Core.


Running as exercise is important to train not only the abdominal known as rectus abdominals but also the muscles that are deeper in the nucleus such as the erector spinae, the obliques and the transverse abdominals, which are the muscles that perform the function of sucking the stomach, making the spine more stable and managing the transfer of energy between the swing of the arms and legs. 

Running, therefore, helps to work a large percentage of the muscles that are in the core and is therefore a good workout for the core. A study demonstrated through electronic imaging that the external obliques are the abdominal muscles that are primarily activated by running alongside the other stabilizing muscles of the trunk, located in the mid and lower back, as published in Applied Physiology, Nutrition, and Metabolism in 2009. Therefore, running can rightly be considered as an efficient general exercise with multiple benefits for the cardiovascular system and the trunk.

Bottom Line: Running helps exercise the heart and most of the muscles found in the trunk.


7. Running is Ideal For General Training.


Running is also good for training the body in general, because, as mentioned, it is a very intense aerobic activity that works many (if not all) the muscles of the body, in addition to being a promoter of good humor. Running can be adopted as a basic exercise routine and the results will be incredible. 

People who run a lot have healthier bodies and get all the benefits that come with exercise. It's also convenient, as it doesn't require you to be a gym member, spend a lot of time, or learn how to do it. Therefore, it fits easily into your schedule.

Conclusion: Running can be adopted as a general exercise routine since it gives the individual the possibility to get all the benefits of running and works many of the muscles of the body.


8. Running Can Help Promote Meditation.


When running, many people find the opportunity to concentrate and focus on themselves. They also come to think of situations that pose challenges to them and, therefore, come up with solutions for them. Along with the ability to induce hormone production to feel good. 

Furthermore, running helps us take some time out of our stressful activities, which is beneficial in managing depression as well. Recent studies show that meditation helps increase gray matter, fight depression and anxiety, and improve focus.

Conclusion: Running helps people focus on themselves and find solutions to the challenges they may have. It also helps to get time out of pressure situations and therefore offers some relief.


9. Running Can Help Promote Weight Loss.


Studies have shown that inactivity is an important factor contributing to obesity and weight gain. To understand how running contributes to weight loss, it is important to first appreciate the relationship between energy use in the body during exercise. 

Energy is used by the body through digestion of meals, exercise, and maintenance of bodily functions such as breathing and heartbeat. The metabolic rate decreases due to the reduction in calorie intake that one experiences when dieting. This decrease in metabolic rate decreases weight loss. Instead, running increases the metabolic rate and, therefore, burns more calories and helps the individual lose weight.

Bottom Line: Running increases metabolic rate and helps burn more calories, accelerating weight loss. Conversely, diet causes a decrease in metabolic rate caused by reduced calorie intake.


10. Running Helps Improve Bone and Muscle Health.


Another important benefit of running is the development and maintenance of strong bones and muscles. When this is combined with adequate protein intake, running can help build some muscles. 

Depending on the intensity, running can be quite a strenuous exercise, which can sometimes lead to serious injury and sometimes even disability. Some running physical exercise is good to avoid injury caused by exertion. Also to reduce the loss of muscle mass that results from aging. On top of that, running helps maintain a person's strength as he ages.

For young people, running increases bone density and also helps prevent diseases such as osteoporosis as age progresses, In fact, high impact exercises such as running, or even odd impact in sports such as soccer and basketball have been shown to promote more increase in bone density than sports such as cycling and swimming, which are considered low impact sports.

June 12, 2020

LIZARD CIRCUIT FOR QUICK RESULTS


Do a pushup circuit and take care of the technique to strengthen the upper part.

Not everything has to be chaos this quarantine by the new coronavirus. We present the lizard circuit so that you see more positive results in a short time, We assure you that you will be quarantined with a strengthened upper body.

The push-ups or push-ups are one of the most basic and accessible for all public exercises, but master them is not always easy, especially as the pillar of this movement are the elbows and shoulders.

The perfect lizard technique

Avoid injuries by controlling your technique. You will have seen in the gym or the sports, friends who do the 'strange' movement. Either a lot of hip or a lot of elbows. Take care of the following key points:

1. The palms of the hands should be just below the shoulders.

2. Keep the body in a straight line from heels to head and without bending at the waist.

3. Keep your back straight.

4. When you are slapping lizards, the momentum should be explosive. Otherwise, take your time to get on and off. Unless you're trying to break the record.

5. You must contract the core so that the whole body moves as one piece.

6. Avoid flexing the elbow or supinating the forearm outward.

The lizard circuit for quarantine

No one may get bored with the push-ups. The reason is simple: you can increase the challenge with some modifications. This is the lizard circuit by Andy Speer, creator of Men's Health's Anarchy Arms workout.

The following is just a series, do between five and 10 to feel how you work your chest, biceps, and triceps. Try to perform each series without rest:

1. Push-ups on vertical dumbbells 


Rest your hands on two dumbbells, placed vertically, and do 10 push-ups.

2. Lizard and dumbbell row


Put two dumbbells on the floor and lean on both ends. When you go up do the rowing movement alternating each arm. Do 10 reps.

3. Dumbbell push-ups


Put two dumbbells on the floor and lean on the grips, when you go up, do a hammer flex with each arm. Do 10 lizards.


If you do this lizard circuit regularly, you will see how you progress. If you only did five series the first time, try to always keep that number of rounds, and eventually, you will be able to increase them. You see it, working the upper body and without leaving home.
June 12, 2020

5 WRONG MYTHS OF PHYSICAL TRAINING



How often do we hear that "drink a glass of stagnant sugar water" or "if I don't train, the tissue turns to fat".

In this blog I will either deny these "fairy tales" and "fairy tales", or find out how true they are.

In each of these articles I will read six of the most listened to urban myths about physical training. As I said, they are among the most listened to, but if there is anything else you would like, do not hesitate to let me know.

1º EXTENSION FOR TRAINING CALORIAN TRAINING PRACTICES.


Most people think that the body has a clock that counts the minutes of their training or that once you train for only an hour it starts burning calories, making it easier to lose fat.

It's a tricky way, because with the help of the loss of calories, the most important thing is intervening, which is to get regular exercise. A retired person, who has never played sports, is not like a regular sportsman: their recovery from fat burning begins a bit earlier.

Relief for those with less time to train is known to burn almost, the same calories do 8 km in 40 minutes as 8 km per hour.

The reason is simple: the first time corresponds to the top speed (12km / h) and the second the lowest speed (8km / h). Fact: the faster you go, the more energy you need to keep going.

So, if you have less time, setting up more speed to take advantage of the training opportunity will also help you increase capacity, or if your item is not going fast, increase the training time.

2º WHEN TRAINING MUSIC BEGINS


This is a very useful excuse for gym clients who leave their athletic practice on it.

Curious myth: muscle-like tissues, which have specialized cells in motion, cannot be converted into final tissues, such as fat.

What happens is that if we do not exercise and continue to eat the same calorie intake, the strips of fiber are lost and the area is full of the outer layer of fat.

If we are not going to do any physical activity or training for a while, we should take care of our diet and save about 15'a a day to do some sort of exercise at home to maintain a slightly leaner shape.

By Francisco de Paula Molina. Physical Training of the Andalusian Center for Study and Training.

As I did in one of our older articles, we dissected those "urban myths" about physical training.

3. WATER AND FREE


The beauty of the par.

After a comprehensive workout session it is said that when you drink sugar water no intensity will appear.

The only thing that gets to the sugar water is that we have plenty of water after the workout. In addition, this submission is recommended before, during and after training.

This home remedy is the result of the wide acceptance of the idea about lactic acid (produced by exercise, and as a result the acid hardens and cries, sticking like "needles" to the muscles).

As this idea is released, this method may not prevent or cure the severity or symptoms of it, but it can cause basic and gastrointestinal problems.

So, also leaving this myth aside, which really prevents the appearance of stunting from getting regular exercise and getting better, warming up and stretching before and after a game or a workout, in such a way that the muscles will work toward your goal of gaining strength and muscle mass.

4. ADDITIONAL HOURS FOR GYM TECHNOLOGY, OPTIONS (lose fat, gain energy or gain muscle)


This is one of the most widely scattered myths. The most important thing is to have professional help, gain muscle or lose fat, which should prepare you for a good workout to gain strength or gain muscle, especially when we are starting to gain muscle, where the difference between exercises (and that's not too complicated) and length and repetition is enough , to avoid loneliness and risk of injury.

It would not be the first time that a person, preparing himself, came to the injured Andalusian Center and could not introduce himself to the opposition party.

5. READING THE BEST GETTING EASY (you can find muscle tissue)


What we should consider is the percentage of fat, not weight. It's not like weighing 80 kilos with low fat indices, rather than 70 kilos but having a high percentage. Of course, the first case is better.

Since weight gain also means weight gain, and it's not all because of body fat, so you may be lowering your body fat percentage but increasing muscle mass, that is, gaining muscle mass.

Of particular importance is the relationship between the relative weight (muscle mass) and fat mass.

Depending on what kind of training you can gain weight and not necessarily a bad sign. If what we are fixing is for bodybuilding, surely "converting" that fat into muscle mass, we will gain kilos, but nonetheless improve our health and physical function.

So, gaining weight is not a problem, depending on the type of training we do, depending on the training program you can gain muscle mass and lose fat at the same time.