Relative Strength Training

Strength may be defined in relative terms or absolute. Relative strength refers to strength levels related to body weight. On the other hand absolute strength is strength regardless of body weight. To illustrate, the world record total in Olympic Weightlifting for the 105 kg class is 436 kg. The same record for the 77 kg class is 378 kg. In terms of absolute strength the heavier weightlifter is stronger but relative to body weight the lighter weightlifter is stronger.

Why is this important? Most functional activities and many sports (running, wrestling, MMA, gymnastics, etc) require high levels of strength without extra mass (i.e. relative strength). To prioritize this type of strength use lower repetitions (6 or less), more sets and longer rest periods. To illustrate, a sample squat workout is written below.

Front squat: 6,4,2,6,4,2. Rest 3-4 min between sets.

* 6,4,2,6,4,2 means a set of 6, rest 3-4 min, increase weight, do a set of 4 reps, rest 3-4, increase weight, do a set of 2 reps, rest 3-4 min drop weight to 1st set + ~2.5%, then do a set of 6, etc.

Chicken or the egg - Motivation or Action

I always thought that the motivation to engage in a task was required before action took place. However a respected colleague and friend of mine once noted that "sometimes action preceeds motivation." It seemed simple but it was very insightful. Think of the person that you want to be. Then take steps to be that person. Each step builds confidence, which in turn leads to greater motivation. Do it, don't wait for it!

Priorities

How do you decide where you will focus your energy each day/week/month...etc.? In working with people I find that most people run into trouble when they haven't clearly defined their values. Values are things that are important to you. Some examples of values may be family, education, freedom, money, etc. Awareness of the important things in life allow you define your goals and therefore your energy. If you struggle with getting through the day, feel unproductive or guilty or have difficulty in making a decision try it out; write down what's important and then see how you split your energy in the run of a day. Chances are you have a conflict in your value system or you have not explicitly stated what's important to you.

After you've defined your values the next question becomes "Is it an ends value or means value?" For example, money is a means value...it's a means to an end. Have a look at your list again. It's a great exercise for reflection. I'll go back to this again in the future.

Cycling Presentation

This past Saturday, November 13, I had the opportunity to do a presentation on physical preparation for cyclists @ Wildwood Cafe in Bridgewater, NS. In addition to being an avid cyclist, Aaron, along with his wife Mary, run an excellent restaurant. One of the fantastic things about Wildwood Cafe is that Aaron and Mary create a personal relationship with every single person that walks in through the door. If you're in the Bridgewater area check out their place @ 425 King St. Aaron also posts daily specials on Facebook.

On a similar note one of the attendees @ the presentation on Saturday was Justin Pickens, owner of Active Edge Therapeutics (http://activeedge.wordpress.com/) . Justin is a Registered Massage Therapist in Bridgewater. It was my first time meeting Justin and it was great to have him there. He had some excellent input for those attending the seminar. If you need a massage be sure to give him a shout. He has a strong interest in dealing with athletes.

And for those interested, I'm doing a presentation on Running Injuries on Saturday, November 27 @ 1pm for the Bridgewater Triathlon Club @ HB Studios. Feel free to stop by. It's the BTC's AGM after the presentation.

Contemporary Medical Acupuncture

What is it?
A peripheral nerve stimulation technique with fine solid needles +/- electricity that is used to induce physiological changes on the activity of the nervous system and its effectors (Elorriaga, A).  As a western trained health care professional acupuncture is used as part of conventional medicine rather than a complete “alternative medical system”.

How does it work?
It acts by stimulating the nervous system through the nerves.
How can it help you?
The most common application of acupuncture is for pain relief, particularly musculoskeletal pain. However, the Contemporary Acupuncture Program at McMaster University teaches that acupuncture is used to facilitate modulation of neurological activity at multiple levels of our nervous systems. In fact this acupuncture approach is implemented in the treatment of Olympic and professional athletes throughout the world. In addition to musculoskeletal pain, acupuncture may be used to treat stress related problems, headaches, functional bowel or bladder problems, menstrual or menopausal symptoms, allergies, sinus problems, etc. This list is not exhaustive.

If you have any questions feel free to drop me a line or post a comment. I've also included a link to the Contemporary Medical Acupuncture Program at McMaster University.

http://fhs.mcmaster.ca/acupuncture/

Overhead Squat Assessment

The overhead squat is a great functional movement assessment tool. To do it take your feet shoulder width apart, toes pointing straight ahead and arms straight overhead in line with the ears. The squat down to at least thighs parallel to the ground. Video tape yourself if able. Where do you break down?

Beginning at the bottom, if the feet turn out get your hips checked for muscle weakness, particularly abduction and extension. A health professional can check specific tissues. Also check your range of motion/tension in the calves, hamstrings and side of the hips (think lateral side of these tissues). You may find trigger points or tight bands. Check both sides. If one side is tighter use a foam roller first and then stretch it out (I use an acupuncture needle and myofascial release techniques for lasting changes). If both are tight do it bilaterally. Otherwise stretch the tight side so it's equal to the "loose" side. You may find that some muscles are tight on one side and a completely different set are tight on the other side.

Check it out and do it before the next time you do your exercise.

Stress

A couple of my colleagues passed this article along to me. It's relevant to many in this day and age.

http://www.theglobeandmail.com/news/national/time-to-lead/work-life-balance/how-stress-affects-the-human-body/article1765389/?cmpid=rss1

What can you do about it? 2 simple things that you can control are exercise and nutrition.

Exercise has been shown to have a positive influence on stress. Be aware, however, that exercise is a form of stress and therefore requires a period of recovery. Exercise in excess may lead to increased levels of cortisol as well. It's especially relevant to athletes who participate in long distance events due to their high volume of training. So be sure to alternate periods of rest with periods of high volume (Same goes for work for that matter). Same concept of Yin and Yang. Excess of one depletes the other. On a related note I read an interesting research article in the British Medical Journal: Acupuncture in Medicine about 6 months ago that showed that medical acupuncture helps restore immune system function that is depleted following intense exercise.

Healthy eating is also a great way to control stress. Many people try to control stress with eating. Insulin and stress are tied together so it only makes sense. Stress is fight or flight and the body loves its sugar in periods of stress so of course it needs to refuel after stress. As such eat meals to control insulin. Include healthy fats (fish oil, olive oil, avocado, nuts), protein and vegetables with each meal. Add fish oil (EPA, DHA) to your daily food intake. Have a search on medline. It's good stuff! Fiber also helps control insulin levels so get some of that by eating more vegetables and/or a fiber supplement (ground flax seed is cheap).

Physical preparation

How do you prepare to succeed at sport (life)? There is an old saying in physical preparation that goes something like "the high of the peak is proportional to the width of its base". It's similar to building a house...build a good foundation before completing the remainder. What does this mean? Avoid early specialization. If you have a child expose them early on to each and every physical activity in spite long term aspirations. It's lays the foundation for better motor skill development later on. If you're an athlete plan out your training and cross train physical qualities prior to specializing (e.g. strength, power, flexibility, aerobic endurance, anaerobic endurance, etc.). If you participate in a "regular" job switch positions often. If the opportunity doesn't exist create it and/or engage in different activities outside of work.

The variety leads to better physical development and brain development!