Sunday, September 28, 2014

Article Analysis: Tony Romo's Rehabilitation | Bleacher Report

The RGIII rehab debacle was concerning enough...Romo's rehab brings it to another level because the exercises he did to return from his surgically repaired back didn't adhere to basic physiology and valid testing procedures.  Now he did return to play which is great but it's no wonder he's already hurting 3 games into the season.  

There are very specific requirements that need to be satisfied in order to validly test and build the strength in the erector spinae.  If they aren't satisfied, you aren't going to strengthening them the best way.  

One of the major requirements is you must have total isolation.  The femur and pelvis must be kept from moving.  If they move, your hip muscles are doing the work and there's no way to tell how much of the erector spinae are working. I know I'll hear it from all the functional - core training - cross fit freaks but this irrefutable fact still remains. Another concern is Romo most likely didn't validly test his back muscles in the first place to see how strong or weak they were.  If you don't conduct a valid test there's no way to tell how much of an improvement you did or didn't make. 

I laughed and cried while reading this article..What I'm seeing at the NFL level is they are following generational fads in rehab and strength training. Obviously there can be an indirect effect with the exercises he did but it's not the best way.

Saturday, September 20, 2014

Simple is Hard

Life is complicated these days but when it comes to working out, simple workouts done hard are the fastest way to get the best results.  

1. Eliminate most isolation exercises. These are exercises that essentially work only one muscle at a time. This would be exercises like leg extensions, tricep "kickbacks" and ab crunches. Leave the more complicated stuff for later and Yes, I did say ab crunches, stay with me here!

2. Focus on compound exercises (exercises that work many muscles at a time) like squats, standing overhead presses, pull-ups, bench presses, stiff legged dead lifts, and dips. BTW --squats do far more to strengthen and shrink your waistline than crunches will ever do!

3. Do the six exercises above three times per week. Monday-Wednesday-Friday or Tuesday-Thursday-Saturday. 2-3 sets and 6-20 reps each. And remember to do each rep slowly, I am talking four seconds on the way up and 4 seconds back down.

Doesn't matter who you, young/old, beginner or pro, the fastest way to great results are doing the basic exercises as hard as you can and then next time  -- do them harder. It took me 10 years of working out with little results to figure that out and another 10 years to actually do it! Don't let that happen to you, start your Simple but Hard workout ASAP!

Saturday, September 13, 2014

The next time you exercise, do one more.

Whether you're an NFL football player or someone who just wants to get in shape, doing that additional rep (even when you think you can't!) is the cornerstone of progressive weight training. The simplest way to explain it is next time you workout, do one more rep, pound, or both, than you did the previous workout. Here's how you can apply it so you never plateau:

1. If your goal is 8-12 reps for an exercise and you make it to 12 reps with relative ease, don't stop at 12 -- try a few more until you go to momentary muscle failure!

2. If you meet or exceed your rep goal, add on the least amount of weight you can on your next workout for that exercise. For example -- let's say you did 12 reps of 100lbs on the bench press. For your next workout, add a 2.5lb plate to each side for 105lbs. You may only do 8 reps with the new weight, but stay at 105lbs until you meet or exceed 12 reps. Then move up again.

3. It's impossible to remember all the sets, reps, weights, and exercises of every workout. Log all your workouts on your phone so you know what you have to beat the next time.

Progressing in reps and/or weights with each workout is the foundation of great results!  The sad news? It's seldom understood or done properly. Follow the above steps and it'll keep you moving in the right direction with your workouts. I promise!

Saturday, September 6, 2014

Butkus never did Power Cleans, Here's Why...

Butkus never did one power clean his entire playing career or life for that matter.  Now a days, I think it's against the law if you don't do a power clean or flip a truck tire in a sports drink or shoe commercial. These exercises may look impressive but what are they really doing?

Now it was once said "if you had to build the perfect linebacker, it wouldn't look much if any different than the real Dick Butkus"Why am I bringing this up?  Because most superstar athletes are determined almost entirely at birth (with great genetics). That being said, Butkus' genetics were built perfectly for playing football. Not too tall or short at 6'3". A long torso and short legs which gave him incredible leverage.  He had an abundance of fast twitch muscles in his quads (note: one of the few areas that can be tested, which Butkus was tested) and the ability to quickly recruit a large percentage of the fibers.  This is stuff you're born with...power cleans or other explosive exercises can't improve any of these things.

The mainstay for most football strength and conditioning programs, power cleans are thought to build more explosive power and training the "fast twitch" muscles.   First off, fast and slow twitch muscles are a extremely complicated subject, football and strength coaches oversimplified this process for decades and understand nothing about it.  A personal trainer or coach that tells you that an exercise is training the "fast twitch" muscles has no idea how the body actually works and you should run, and run away fast!  

During a power clean, how do you get the weight started?  Is it a smooth slow contraction where the muscles do all the work with no momentum? Or is it a sudden violent jerk?  We all know it's a sudden jerk.  After you've jerked the weight hard enough to get it started, you're muscles are really doing no work until the weight travels high enough until you can rotate under it and catch the weight.  All the while exposing your joints, muscles, bones tendons, ligaments to an insane amount of force. Bottom line: In a power clean you are throwing the weight, you have to, otherwise you wouldn't be able complete the movement.  When you throw weights, there's a high chance of injury.

Do power cleans relate to football?

Power cleans are a closed skill set, meaning that the environment is the same with the same movement pattern each time.  Football requires and open skill set, meaning the environment is always changing and you have to be flexible with how you respond each time.  Power cleans have no relationship or transfer to anything done in football or any sport for that matter.  If your sport is doing power cleans or cross fit, then do you need to do power cleans, just find a good orthopedist.

What exercises should you do to increase explosiveness and power for football?

No exercise can reproduce the countless number of explosive moves you do while playing football.  Whatever cards you were dealt genetically will be improved by building strength in the safest and most productive manner.  In general, train all the major muscle groups by doing the basics and using the most sophisticated equipment possible. If barbells are all you got then do the following exercises along with neck training, Squats, Deadlifts, Standing Presses, Pull Ups, Bench Press, Bicep curls, and Dips will literally do wonders if done right.  There are many variations but this is a great place to start.  With good equipment you'll have better options.

What form should I use while lifting weights?

One of the best way to lift weights is negative accentuated training.  This means you smoothly lift the weight in a slow controlled manner and lower the weight even slower.  For example take 2 seconds to lift and 4 seconds to lower.  Depending on the exercise, a pause should occur in the isometric position.

Workout to prevent injuries and increase performance.  You'll get more than enough explosive work during a full season of practice, pre season games, regular season games, playoffs, and hopefully Super Bowl. Play fast and practice fast, take care of your body.  Set yourself up to be just as strong at the end of the season. After all your body is an investment, if you don't take care of it you can't play.