Stability

There are many approaches to "core" training from standing on stability balls to plain ol' sit-ups. Others argue about belly button in vs. rigidity. Without getting into the discussion right now a great "core" exercise is the front plank with a "twist". Leaning on elbows and toes, lift one leg without moving the remainder of the body. Do a search via google or youtube. Qualifying score = at least 30s. Problems = weakness or dysfunctional fascial chain. If you can't hold it 5s get it looked at by a therapist. If you can hold 5s but not 30s, build up to 30s by doing repetitions of 5s, preferably 5-6 reps.

Disease and dysfunction

"Disease is a drama in two acts. The first one happens in the gloomy silence of the tissues, with the lights off. The pain or other symptoms only arrive in Act Two."

- R. Leriche, MD

Thoughts?

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/