Revolutionary Training 2

7/29/2019 Revolutionary Training 2

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Table of Contents

Training Revolutions Issue #2

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Stop Looking At Their Muscles and Start Looking at Their Feet!

By John Izzo

How To Create Your Own 20 Minute Boot Camp

By Rick Karboviak

Developing An Explosive, Quick First Step Using Resistance Bands As Your

Training Tool Part 1

By Dave Schmitz

Q & A With Coach K

- Coach Rick Karboviak answers the tough ones

How To Develop Single Leg Strength & Why Its Important

By Chaney Weiner

New Years Resolution: Get Back Into Your Skinny Jeans in 2 Weeks

By Priscilla Friedlander


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Stop Looking At Their Muscles and Start Looking at Their Feet!

A L o o k a t H ow F e e t A f f e c t A t h l e t i c A b i l i t y

By John Izzo

The most commonly overlooked area of the body and that of training is the feet. While general

sport is taxing on the foot/ankle joint, not many coaches glance down and examine the feet oftheir athletes. Most examinations of the foot are left for podiatrists once a problem exists (i.e.:plantar fascitis, ankle sprain, shin splints, etc).

Why the Ankle?

Eighty percent of the force is produced by the muscles around the hips; therefore, if the ankle isrestricted, there will be some loss of force. The force will then be applied at the knee and willgenerate solely from the hips resulting in a poor jump. Conversely, if the ankle joint hasexcessive mobility, there is no rigid lever to produce force during propulsion or jumping.

So it makes sense to address the point of the kinetic chain that is closest to the object of forceproduction (ground) when observing ways to improve athleticism. In this case, we will look atthe ankle and the fascia of the foot to determine what methods are helpful to increase mobility ofin the ankle and provide enough force production.

Not Enough Ankle Mobility (Hypomobile)The foot is the most distal segment in the lower extremity chain and represents a relatively smallbase of support on which the body maintains balance (particularly in single-leg stance).Although it seems reasonable that even minor biomechanical alterations in the support surface

may influence postural-control strategies, the implications of a hypermobile or hypomobile footon balance have received little attention to date. The issue of ankle mobility has been brought tolight about 2 years ago by some prominent strength coaches and physical therapists, andcontinues to fascinate more individuals today.

With a lack of mobility at the ankle joint, athletes may suffer from a loss of force production inpropulsion or jumping and most coaches simply blame leg strength. Consequently, they instructthe young athlete to perform more leg presses, jump squats, and lunges. When the athletereturns to test his/her vertical jump again and fails to increase height, the coach blameshypertonic muscles. So then the young athlete is forced to incorporate static stretching of thehamstrings, trunk, and lower leg. This cycle of neglected observation of the ankle not only

becomes frustrating for the athlete and coach, but also becomes time consuming whenpreparing for a competitive season.

One movement preparation drill that can be incorporated into workouts are foot rolls. Foot rollsallow for movement in all planes of motion and can quickly provide insight into the amount ofinfluence they have on an individual. Foot rolls may cause extreme discomfort which is a tell-talesign that the ankle lacks mobility. (Fig. 1)


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Soft Tissue Work to Help Mobil ize the AnkleThe intrinsic muscles of the foot work synergistically to provide stability during tri-plane loading.

By nature of the loads placed on the foot, the joints undergo transition from a loosely packedunit to absorb forces to a tightly packed lever during the propulsion phase. This repetitivemechanical stress causes soft tissues of the foot to influence the rest of the body and the bodysmotion. There is an influence from the top down to the bottom up. In order to improve tissuequality of the foot, we incorporate self myofascial release (SMR) techniques using an ordinarytennis ball (Fig. 2). The following illustrations depict areas of the foot bottom that can use SMRwith the tennis ball. The ball is simply run on each part for approximately 20-40 seconds.

Fig. 1: With foot rolls,the individual shouldwatch for increasedtension throughoutthe body and workslowly to increasemobility.

Fig. 2: The tennis ball is rolled on the plantar surface. Rollball on the medial aspect of the mid-foot for 20-40 seconds.

Some tender spots will be evident with face reactions.Indivividual can be seated or standing.

Fig. 3: The tennis ball is rolled on the metatarsal bonystructure. This spot may be very tender for most or nottender at all.

Fig. 4: The tennis ball is ro lled on the inferior fibular musclesspecifically the flexor hallicis longus and the peroneustertius tendon. For those indi viduals who have suffered anklesprains, this area is most prone to immobility and scartissue.


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The Massage Stick

As we have examined the foot, now we must move our sights upto the lower leg. The tissue treatment of the anterior muscles isoften overshadowed by the larger posterior muscles:gastrocnemius and soleus. However, more attention must begiven to the superficial muscles of the front leg. A great tool that

should be utilized more often in the athletic world is the MassageStick.The Massage Stick is great because it is easilytransported in a gym bag and can be used in movement prepwork before any lower body exercise. The user gently rolls thestick on areas that present tension and poor tissue quality.

Putting It All Together

Tissue work including foot rolls, tennis ball SMR, and use of the Massage Stickcan becompleted prior to workouts or after, or during off times. Off times being daily on upper-bodyworkout days or rest days. A proposed program design for improvement in the foot/anklecomplex is as follows:

Weeks 1 - 3 Reps/Time Diagram #

Tennis Ball Rolls 20-40 sec. each foot Fig. 7, 8, 9Massage Stick work on lower leg 10-20 rolls each Fig. 10, 11BEGINWITH: Foot Rolls 45 sec.- 2 min. Fig. 6

Weeks 3 - 5

Tennis Ball Rolls 20-40 sec. each foot Fig. 7, 8, 9Massage Stick work on lower leg 10-20 rolls each Fig. 10, 11PROGRESS

TO: Foot Rolls 45 sec.- 2 min. Fig. 6Weeks 6 - 8

Tibialis Activation w/ Leg Press* 15-20 reps (Bi-lateral) Fig. 12PROGRESSTO: Hindu Squats w/ 1

stMetatarsal Stabilization* 8-12 reps Fig. 13

*See diagrams that follow for these exercises

Fig. 10: The Massage Stick is rolled10-20 times on the tibialis anterior(TA). Caution is observed to not roll

the stick vigorously on the tibia bone.

Fig. 11: The Massage Stick is rolled10-20 times on the soleus . Manybelieve that the soleus is located onlyin the rear of the leg; however, aportion usually under-developed islocated in the front-medial aspect of

the tibia.


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ConclusionThe purpose of this piece is to stress the importance of the foot/ankle complex when assessingskill mechanics in athletes. Many athletes and coaches overlook this adaptive lever systemwhich nearly effects all movement and musculoskeletal functions within the human body andevery upright action of daily living and sport. By incorporating the exercises and drills, athleteswill not only gain considerable improvement in the foot/ankle complex, but observatory skills tohelp their peers.

Fig. 12: Tibialis Activation w/ Leg Press This exerciseshould be prog ressed to when some stability at theankle has been improved, and conversely, somemobi lity has been established. Performed on a LazyMans Leg Press, the individual places the feet flat onthe plate and knees are kept bent at 30. To execute,mid-foot and forefoot are raised off plate while heel

remains in contact. There should be some movementin weight stack of machine and repetitions should becontrolled.

Integrated in movement prep work dur ingweeks 6-8.

Figure 13: Hindu Squats This exercise is performedwith the ankle in plantar-flexion throughout the squat.It is important to observe the first metatarsal activityduring hip extension and weight shifting . If adequatestabilization of the 1

stmetatarsal is observed, there

should be no lateral weight shi fting onto the lateralaspect of the foot. This exercise should only beadvanced to if static calf raises can be held for long

periods with no hand support.


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About the Author:

John Izzo holds a Bachelor's degree in Public Health Promotion specializing inCommunity Nutrition. He holds multiple certifications from the National Academyof Sports Medicine (NASM), American Council on Exercise (ACE), NationalEndurance Sports Trainers Association (NESTA), American Fitness Professionals &Associates (AFPA), Schwinn Cycling, and APEX Training Systems.

John has been involved in the fitness industry since 1992, and has enjoyed asuccessful career as a personal trainer since 1998. He has helped transform thelives (and bodies) of hundreds of fitness enthusiasts and athletes in facilitieslocated in Connecticut, such as World Gym, Gold's Gym, and Healthtrax, Inc.

John has been featured in Fitness Management Publication for his innovative youthfitness programs, ESPN Local News Break, and the Hartford Courant (CT).

John has founded the website www.standAPARTfitness.com, which offers cuttingedge articles and resources from fitness professionals to fitness enthusiasts and thelike. He coined the term Athletic Performance Applied Resistance Training forhis home client training business to describe his type of training.

Presently, he is a Senior Project Fitness Manager for ProFitness Health Solutions in(CT) and has served as Director of Health & Wellness for the YMCA of Greater Hartford (CT) from 2004-2006.John also is the CT Senior Faculty Instructor for World Instructor Training Schools (WITS).

John has developed instructional videos featuring progressive exercises for the shoulder and hips:

Stronger Shoulders Free the HipsImproving the Function of the Rotator Cuff Mobilizing the Hips for Improve Function

Both Videos Are Available At: http://www.standapartfitness.com/wst_page4.html

References:1. Wolf, Chuck, Functional Anatomy and Muscle Action of the Foot Part 1. PtontheNet, 2005

www.ptonthenet.com

2. Kraemer, J . William and Newton, U., Robert,Training For Improved Vertical Jump

. Gatorade SportsScience Institute, 1994 www.gssiweb.com3. Cote, P., Karen, Brunet, E., Michael, and Gansneder, M., Bruce, Effects of Pronated and Supinated Foot

Postures on Static & Dynamic Postural Stability. J ournal of Athletic Training, 2005www.pubmedcentral.nih.gov/

4. Henkin, J osh, Mobility Drills For a Better Vertical Jump. 2006 www.bodybuilding.com/fun/henkin35.htm5. Anderson, J . Steven,Acute Ankle Sprain. The Physician and Sportsmedicine, 2002

www.physsportsmed.com/issues/2002/12_02/anderson.htm6. Bellew, W., J ames and Dunn, Sharon, Ankle Rehabilitation:A Reintroduction of the Peroneus Longus,

August 2002, National Strength & Conditioning Association, Volume 24, Number 4, page 61-63


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How To Create Your Own 20 Minute Boot Camp

By Rick Karboviak, CSCS

Fitness Boot Camps have been taking over the industry in the past 5

years. Im not even sure as to when fitness boot camps officially got

started. However, I can recollect that back in 2003, I started my own

boot camp workout as part of my personal training program services

when I worked for a small club in Dublin, Ohio. My knowledge about

boot camps at that time was that boot camps primarily consisted of

bodyweight exercises, of the military nature. I even bought a Navy

SEALS workout book at a bookstore to use as a reference for this. As

far as I knew, most boot camps would last for 45 minutes to one hour,

and be done 2 times a week at a set time with a group instructor. The

fitness center that I did these camps, they really focused on the

half-hour workout session. I then created a 2x/week 30 minute boot

camp, mostly consisting of sit-ups, push-ups, squats, and otherbodyweight core exercises. Little did I realize how influential this

emphasis would be for on my boot camp structure, years later when I

broke out on my own, as a training company.

In most fitness center settings, having a one hour block of classes, 2

times a week, with many, many people per session could happen for some

trainers. Given with proper marketing and promotions, you can get

your boot camp info out to the masses. However, where I live in rural

Minnesota, not everyone is available for such times. This is evident

with the continuous rise & fall of step aerobic classes around here.

In my current workout facility for my business, there are tons ofsteps that are no longer used, because there would just be a 2 times a

week, 1 hour per session schedule. There would be a surge of people

at first, then it would wane off, and another marketing spree would

only bring in a couple more. Then, those would drop off, too.

Seeing this pattern, I felt if I were to come up with group fitness

training, I needed to have a system that allowed most people to come

in a small group setting, workout briefly, and even give them the

opportunity to do this daily. This would give a flexible structure

for attending, and help keep attendances up.

Hence, the 5 days a week, 30 minute session boot camp was born.

5 minutes of warm-up, 20 minutes of workout, 5 minutes of cool-down.

Here it is in a nutshell:

Monday-Wednesday-Friday: Strength training days

Tuesday-Thursday: Cardio days


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More and more people are starting to realize that an aerobic-only

(cardio) program of exercise isnt enough to get the fat loss results

they need. With the benefits of strength training, they can get that

boost they need in their metabolism, and also increase bone density.Also, by doing something daily, 5 days a week, their metabolism also

gets a bigger boost, versus doing just 2 to 3 workouts a week.

Ive also kept the workout format to around 20 minutes (thats why thearticles named this way). I feel a 20 minute workout is ample time

for a workout. My clients get warmed up with The Stick, a warm-up &

cool-down massaging device. This process takes about 5 minutes before

& 5 minutes after the workout. Its basically the bookends of this

workout style.

The 20 Minute Strength Boot Camp Strategy:

Ive had a host of changes to the 20 minute format of a strength

workout. My main themes though are sticking with 6 fundamental

movements:

Squatting Lunging Pushing Pulling Bending Twisting

At first I started with 6-7 stations of these movements, with 30

seconds of work, and 30 seconds of rest. Go through each station in a

circuit style, and you have an 18 or 21 minute workout.

The main goal is for work output performance: using muscle groups to

perform work, not just lifting weights for a set amount of reps that

supposedly focuses on the so-called toning of muscle. This is more

demanding than a regular steady-state cardio workout, and teaches work

performance & synchronization of muscle groups for a task. We all

perform these fundamental movements throughout the day in some way,

shape, or form. This also works to sub-maximal exhaustion, and not to

total failure as some programs do.

I feel the bodybuilding mindset of training is dying, and a new form

of exercise focus on human work output & performance will appeal to

more people, and attain better results. Already I see this in my

clients, who say theyve done the step aerobics, the places like

Curves, and other routes of the bodybuilding/fitness world. They got

nothing from those routes of exercise, and its because I think those

workouts had misdirected purposes. When it comes down to it, we needto perform various amounts & demands of WORK throughout lifes tasks.

This boot camp style of workout will help do that for people.


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The 20 Minute Cardio Boot Camp Strategy:

Following along the same work performance strategies of the strength

workout, the cardio portion works on the same thing. Periods of highintensity work, with brief rest periods interspersed between them,

help achieve the goal of better cardiovascular health. Examples of

this strategy are using a scale of 1-10 on an intensity rating scale.

10 is an all-out effort, 1 is like sleeping. Another way to think ofit is 10%, 20%, 100%.

You can workout for periods of low intensity with high intensity.

Usually the periods of low intensity are greater than those of high

intensity. Examples of this are 3 minutes easy, 1 minute hard (5:

easy, 8-9: hard rating) for 5 cycles. I used to do this around a

hockey arenas hallways for jogging/walking workouts. Later on, I

took it outside and did some 30 seconds work, 30 seconds rest patterns

with sprints, jump ropes, and kettlebell swing stations. (Zings,

Strings, Swings, & Rings: Read the article on this method for sports

performance workouts at http://standapartfitness.com) Ive

discovered that the KB swing is a great cardio-pumping workout forhigh intensity workloads. This gets the Heart Rate up and keeps er

there, as my clients say to me. For some weeks, I will follow the

Tabata protocol of doing 8 periods of 20 seconds high intensity work,

10 seconds rest, for 4 minutes total. Then, I rest for 3-4 minutes,

and do another Tabata series of 4 minutes. Ill alternate this for up

to 20 minutes. Ill create stations for this too, or just alternate

between 2 of them, such as jump ropes for one period, followed by

kettlebell swings for the next period. The options are really

limitless, just use common sense.

With the combination of Strength & Cardio workouts in 20 minute

structures, you can come up with an effective weight loss and weight

management solution for your clients. I only hold my boot camps in

the mornings, which gives me consistency in my work-day. My evenings

fluctuate with coaching demands for 2 sports in the school year, so I

created Boot Camp Xpress, an appointment-based workout circuit, for

those who dont want morning boot camp workout times. BCX will be

discussed in the next issue of Training Revolutions.

Rick Karboviak, CSCS, is the Managing Editor of Training Revolutions

E-zine. He createdhttp://speeddialcoach.com in February of 2006,

doing morning boot camps, personal training sessions, and sports

performance sessions, specializing in 30 minute workout formats.Xpress Exercise For Every Body & Keep It Simple are his mottos of

training for his clients & athletes. You can check out his line-up of

unique Postcard Solutions (fitness & sports training workout guides)

at http://speeddialcoach.com/pcs.html.


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Developing an Explosive, Quick First Step usingResistance Bands as your training tool Part I

Dave Schmitz PT, CSCS, PES

What should come first " Quickness or Speed?"

Todays athletes are focused on getting faster and faster.However, would it be more beneficial to get quicker and

quicker??? Speed is defined in many ways. Top endspeed, acceleration, quickness, first step speed, closingspeed and field fast are all terms often thrown out whenspeed is discussed. When evaluating functional speed, itusually begins with developing an explosive, quick firststep. Obviously if the body can not get moving and create aforward, lateral or rotational momentum nothing else really matters.

Speed in most ground base sports is determined by how quickly an athlete can get his or herbody in motion. Acceleration and top end speed only come into play once the athlete gets thebody moving. Therefore it could be argued that developing a quick first step must occur before

running speed takes over.

Functional quickness is when an athlete can create an integrated or total body reaction thatpropels them into motion. In other words, the upper and lower extremities react simultaneouslyin a synchronized, powerful series of actions brought together because the trunk created anoptimal communication link.

So how do I develop quickness?

Developing quickness requires you to be able to load quickly and efficiently. This loading canbest occur when the body reflexively assumes the optimal dynamic posture right at the point of

transformation. Transformation is where the athlete goes from a decelerated mode to anaccelerated force production mode.

Incorporating the optimal dynamic posture insures that an athlete will load the appropriatemuscles at the right time and in the right sequence. Remember, you cant go unless you loadthe system first. Therefore training to load quicker and quicker, with deceased ground contactand maintaining the same distance should be an athletes focus.


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How do I know my postures are optimal???

This is not an easy answer since there are many variables that can influence posture. Forinstance trunk loading strength, dynamic hip and shoulder flexibility, spatial awareness, the typeof weight bearing surface and your overall lower extremity and core strength.

Ultimately it would be the best if we had a training tool that automatically told our body what to

do. As an example if I attempt to push you over by placing my hands on your shoulders, youwould reflexively lean forward to set yourself to optimally absorb my pressure. No thinking, justreacting.

Getting an athlete to go into the posture and perform the movement I want, without themknowing they are doing it should be the goal.

Lets start with simple Step downs and lunges

A Resistance Band Lunge matrix or Step down matrix drill is a great series of drills to teachyour body how to load quickly and efficiently. These drills require you to train against gravity

and momentum using body weight and a band that you can easily control. These drills are verysafe and allow you or your athletes to program in well balanced movement.

With lunges orstep downs,Athletesshouldchallengethemselves to

get out as far as they can but still be able to get back Home to the starting position quickly andwell balance. Getting back home is the key to any deceleration drill like lunges or step downs.Getting back home means you controlled the ground reaction forces, momentum of the bandand the speed of gravity at the point of transformation and ultimately loaded well. For coachesthis is easy to monitor and correct.

Once the lunge movement is mastered both from a lower movement pattern sequence, place amark on the floor and set a stop watch at 15 seconds. Now athletes can begin to challenge theirreaction speed by seeing how many times they can get to the mark and back in 15 seconds.

They will quickly realize that if they do not maintain a good athletic posture when landing, they

will not be able to load efficiently and thus will return home poorly. Remember landing is theloading phase and as stated you must load quickly and efficiently if you want to acceleratequickly.

Once the feet, ankles, knees and hips are working together, incorporating a simple reach withthe lunge or step down will now bring in the trunk and start to coordinate the upper extremitiesinto the movement. Reaches can be performed in the following ways:


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1. Double arm low reach

2. Single arm low reach

3. Double arm overhead reach

4. Double or single arm lateral rotational reach

Now that you have the reach and the lunge going well, you have prepared yourself for the next

step which is putting a Reaction Step with it

In Part II I will begin to focus on a progressive 2 and 3 step drill using resistane bands toenhance your linear and lateral first step quickness.

______________________________________________________________________

About the author

Dave Schmitz is a Physical Therapist and Performance Enhancement specialist who ownsPERFORMAX Performance Training. He has spent the last 10 years developing innovative

functionally based training using resistance bands.

For More information on resistance band training or resistance band training tips, drills, techniques, orworkouts check outwww.functional-training-with-resistance-bands.comor contact Dave Schmitz [email protected]

________________________________________________________________________


14/25

Introducing:

The Rocket Feet Trainer 2.0

Million Dollar Speed & Agility,

Built On The Change In Your Pocket!

Check out the video link below to discover how unique theRocket Feet Trainer 2.0 is!

http://www.youtube.com/watch?v=6Uq_-Qjtebc

TRSpecial: Create A Rocket Hopper for Mad Hops!An excerpt f r om Rocket Speed Tr ai ni ng On A Budget ,avai l abl e at ht t p: / / t r i ni t yt rai ni ng. bravehost . com

Needs:30 of 1/2 PVC pipe

20 L Connections2 T Connections

PVC Cutter

Instructions:Cut 23 15 lengths of PVC pipe from your 30 feet sections.

(Youll have one 15 left over piece; use this for a spare piece in the future.)Attach the pieces together with the 20 Ls and 2 Ts to form a shape of 2 plus signs, as below:

First Assembly of 15 pieces & Ls

Final Product

Do hopscotch- l i ke j umpi ng pat t er ns i n t hi s desi gn to work on f oot qui ckness & bodycont r ol . You can make even mor e i t ems by donat i ng any amount you want ,

& r ecei ve your gi f t of Rocket Speed Training On A Budget,at Tot al Tr i ni t y Tr ai ni ng s websi t e,

ht t p: / / t r i ni t yt rai ni ng. bravehost . com .


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Q & A With Coach K.

Common Questions Received By Coach Rick Karboviak,

on the volunteer site, AllExperts.com

Q:Ri ck, can you hel p me out ? I m 16, 5 6, 140pounds. I pl ay f oot bal l and my coach t el l s me I needt o get huge t o pl ay more next year . Can you gi ve me apr ogr am of exer ci ses t o do? Thanx.

A:I f I had a dol l ar ever y t i me I got asked t hi s quest i on! ( Come

t o t hi nk of i t , maybe I shoul d st ar t char gi ng f or t hi s t ype of Q&Aservi ce! ) Anyway, t hi s i s probabl y the most common quest i on I get f r omyoung at hl et es, especi al l y t hose who pl ay f oot bal l . I l l get i nt o mypet peeves by f ol l owi ng up t hese st at ement s:I pl ay f oot bal l and my coach t el l s me I need t o get huge to pl ay morenext year . Thi s coach shoul d be r epr i manded f or t el l i ng such a f l at -out l i e. Thi s t ype of mi ndset onl y gi ves t he at hl et e ONE opt i on: getbi g, or si t on t he bench. Gee, i f onl y get t i ng bi g was the t r ueanswer t o spor t s per f or mance! Do you t hi nk Pr o At hl et es cont i nual l yget bi gger each year , i n or der t o per f or m bet t er ? Consequent l y, youngat hl et es shoul dn t be br ought up i n t hi s mi ndset of gai n bi g, pl aybi g . Si ze al one doesn t mean #$#$! @ i f you can t move your bodycor r ect l y. I saw pl ent y of meatheads i n col l ege who wer e bi g, butcoul dn t move t hei r but t wor t h a hoot down a f i el d. So, si ze al onedoesn t get you pl ayi ng t i me, worki ng on per f ormance goal s makes t hemost out of what ever amount of pl ayi ng t i me you get !

Secondl y, t hi s young at hl et e shoul d be l ooki ng t o hi s coach and/ orst r engt h coach at hi s school f i r st f or a st r engt h pr ogr am. I mhonor ed t hat t hi s athl et e l ooked t o me f or advi ce, but I m t he wr ongguy t o r eal l y gi ve i t . At hl et es shoul d t ur n t o t hei r coaches f or

sol i d t r ai ni ng advi ce, and even bet t er i f t he school has a decentst r engt h coach t o hel p t hem out i n t he of f - season, and i n- season.Unf or t unat el y, most coaches wi l l f ol l ow some col l ege pr ogr am or someot her coach s syst em f r om t hei r school , or f r om a col l ege buddy oft hei r s who coaches el sewhere. A t r ue coach must assess hi s t eam sneeds and desi gn what s most ef f ect i ve. One of t he best coaches I veseen who does t hi s i s J ef f Mumm, a FB & t r ack coach at t he schoolwhi ch I coach XC & t r ack t eams at . He real l y assesses what s i deal f ort he t eams, bot h i n and out - of - season, cr eat i ng l ogs and gui des,


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consi st ent l y t hr oughout t he year . He s a gr eat coach t o wor k wi t h andhe s r eal l y got i t down t i ght . I wi sh more school s had more Mumm si n t hei r school .

Anyway, I t ol d t hi s at hl et e t o t ur n t o hi s coach f or a t r ai ni ngpr ogr am, and i f he di dn t get anywher e on that , he needed to consul twi t h hi s par ent s t o have t hem t al k t o me.

Q:Ri ck, I m i n need of your hel p. I l ost abunch of wei ght by doi ng a wal ki ng pr ogr am, but now Ihave f l abby ar ms and ar eas of f l ab i n my t hi ghr egi on. I don t want t o st r engt h t r ai n because I l lget t oo bul ky. What exer ci ses can I do t o get r i d of

t hi s f l ab?

A:Boy, I am goi ng t o have t o st ar t char gi ng her e f or t hesequest i ons. Fi r st , I gi ve congr at ul at i ons t o t hi s per son f orachi evi ng a wei ght l oss goal . Unf or t unat el y, t he wei ght l oss waspr obabl y a mi x of bot h muscl e mass and f at mass bei ng l ost . You see,when you don t use muscl e t i ssue of t en, i n f orms of doi ng work andbui l di ng st r engt h as a goal , you don t keep t oo much of i t ar ound.Car di o i s gr eat , but al one f or wei ght l oss i s a ni ght mar e on t he body.Thi s happens a l ot i n r unners, who r un endl ess l y and l ose muscl e mass,t hus l osi ng str engt h. Thi s l oss i n str engt h t r i cks t hem i nt ot hi nki ng t hey need more mi l eage t o bui l d up st r engt h & endur ance, andt hi ngs cont i nue t o get weaker . Al l of t hi s coul d be adver t ed wi t h af ocus on basi c st r engtheni ng MOVEMENTS, not j ust on muscl e groups.Doi ng 6 si mpl e act i ons: squat t i ng, l ungi ng, bendi ng, t wi st i ng,pushi ng, and pul l i ng, t hose movement s wi t h bodywei ght and ext r ar esi st ance can make a huge di f f erence i n pr eservi ng & bui l di ng upmuscl e mass.

Some of t he most i n- shape peopl e I ve seen ar e f armers, t he ones wi t hl i vest ock t o car e f or , and ot her s who do heavy chor es i n t hei r j ob on

a dai l y basi s. Even my dad was a f ar m boy most of hi s young l i f e,and car r i ed t hat i nt o hi s work of bei ng a power company l i neman.Haul i ng heavy t ool s up a pol e, f i xi ng heavy power l i nes andt r ansf or mer equi pment , t hi s heavy l abor r equi r ed hi m t o have what Ical l Dai l y St r engt h. Dai l y St r engt h i s t he st r engt h you need on adai l y basi s t o per f or m i nt er mi t t ent wor k t asks repeat edl y, and evenunexpect edl y. Lat er on when my dad got promot ed t o a desk j ob, hesai d he mi ssed t he dai l y l abor of hi s ol d j ob, because i t used t o keephi m i n gr eat shape. The guy was never s i ck when I was gr owi ng up. I


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honest l y t hi nk t hat hi s dai l y work demands kept hi m heal t hy and keptexcess wei ght of f t hr oughout t he year .

So, t hat bei ng sai d, doi ng st r engt h t r ai ni ng, i n some capaci t y, can dowonder s f or wei ght l oss and muscl e mass pr eservat i on. I advi sed t hi swoman t o st ar t out wi t h a st r ength t r ai ni ng f ocus on movement s,i nst ead of t he bui l d muscl e l i ke a f emal e bodybui l der mi ndset . She

needed a shi f t i n her way of t hi nki ng t o accompl i sh t hi s new goal off i r mi ng and toni ng up her body. As much as I hate the words f i r m and t one , t hey st i l l st r i ke home t he poi nt t hat peopl e need t o st r engt ht rai n f or bet t er , overal l f i t ness l evel s i n t hei r l i ves.

Coach Ri ck Kar bovi ak has act ual l y st ar t ed t o char ge f or mor e i n- dept hquest i ons. Cal l - A- Coach i s a 30 mi nut e phone cal l , set up j ust f oryou, t o ask Coach Kar bovi ak al l your quest i ons you need. $17 i s al li t t akes t o get Coach Kar bovi ak, one- on- one, j ust wi t h you, f or yourspeci f i c needs.

Vi si t hi s si t e, ht t p: / / speeddi al coach. com/ cac. ht ml t o l ear n how t oset up your Cal l - A- Coach Ti me.

How to Develop Single Leg Strength and Why it is ImportantBy Chaney Weiner

Developing single leg strength is often neglected in strength training programs but extremelyeffective in improving performance, speed, balance, and aids in the reduction of injury. Mosttraining programs focus on double-leg movements such as squats and leg presses, often

utilizing heavy weight in order to develop strength. Even though this type of training has itsplace in a specific program, development of single leg strength should be the cornerstone ofany strength and conditioning program. The logic behind why single leg strength should be themainstay of a strength and conditioning program can be answered by asking yourself thefollowing question: How many sports and daily activities are done with two feet on the groundat all times? Not too many. Even the most basic of human movement, walking, is done one legat a time. If you analyze the walking or gait cycle in slow motion you will see that most of thetime is spent on one leg. The same can be said of running and in many cases jumping as well.

Developing single leg strength is independent to that of developing double leg strength. Inother words you cannot use double leg exercises to develop single leg strength, however you

can use single leg exercises to develop double leg strength. Single leg training relies on thepelvic stabilizers differently than does double leg training. In single leg training two muscles,the gluteus medius (a muscle in the buttocks) and the quadratus lumborum ( a low backmuscle) act as stabilizers, which is vital to most sport skills. In addition, single leg strengthtraining adds a balance and stability component that is not achieved with conventional doubleleg training and has been recognized as a key component in reducing the risk of injury.


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Single leg strength training also allows one to use high loads without using high weights. Thisis an extremely effective way to build strength without the use of high weights and this in turnreduces the risk of injury significantly. When performing conventional barbell squats, forexample, it may take a few hundred pounds, spotters, and a squat rack in order to execute theexercise. Not only that but the risk of injury increases dramatically due to the high loadsplaces upon ones back in addition to other factors such as incorrect spotting or poor form onthe lifters part. Single leg squatting eliminates all of those factors and places just as high a

load, if not higher, on the lower body musculature. Initially one would start off using abodyweight progression for single leg training before attempting to add weight, which could bein the form of dumbbells or a weighted vest.

We also need to understand that single leg strength is not always just standing on one leg, butrather it also involves the transitions from one leg to another, such as when we walk, run, stepdown, step to reach for an object, lunge, etc. The examples above usually originate out of asplit stance (figure ) but when transitioning we go into a temporary single leg stance andback to a split stance. In addition, while transitioning from a split stance to a single leg stancewe are training dynamic balance as well. Therefore we need to realize that in order to train andimprove single leg strength, we need to use both the split and single leg stances.

SquattingSplit Stance

The split stance is first in the single leg strength progression. This progression buildsthe single leg strength that is needed in order to do single leg squats. Assume a long lungeposition. Keep the head and chest up and position the hands behind the head or out to theside. While maintaining this position throughout, touch the back knee to the floor whilekeeping the front knee over the ankle (figure 1). Please keep in mind this is not a lungeexercise because there is no movement involved. The advanced version of the split squat is aone-leg bench squat. Instead of placing the back foot on the floor, place it on a bench and getinto a position similar to that of the split squat (figure 2). There is a higher degree of difficultywith this exercise because there is one stable point of support on the floor and one slightly lessstable support on the bench. As in the split squat, descend until the thigh is parallel to the

floor and the back knee is nearly touching the floor.

Figure 1 Split Squat w/foot on floor Figure 2 Split Squat w/foot on bench


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Single Leg StanceSingle leg squatting is the king of single leg exercises and is the most difficult to

perform. The benefits of single leg squatting include increase leg, hip, glute, and calf strength.In addition, single leg squatting improves balance, stability, and alignment. Before attemptingsingle leg squats progress from the split squat to the one-leg bench squat. When squatting ona single leg the pelvic muscles function as stabilizers, which is important because pelvicmuscle stabilization is needed in all sprinting actions. Most people feel awkward and clumsy

the first few times and may even require a few sessions to get comfortable with the balanceand depth needed to perform the single leg squat. Initially go to as far a depth as you cancontrol and gradually work your way down to the parallel position. Described below are somedifferent types of single leg squats and an explanation of each.

Single leg PumpsSingle leg pumps are nothing more than single leg partial squats. You may see or hear

people say that you should squat to parallel or even to a full squat position. That is correctand that style of squatting has its place in a program. Single leg pumps are no exception. Theyare a tool as well. The advantage of doing single leg pumps is that:

A. Everyone can single leg squat from day one. With each step we take as we walk or

run we are doing a single leg pump, so if you can walk or run the chances are prettygood you can start with single leg pumps.

B.They are a progression to ultimately doing single leg squats to parallel depth.C.They are safe and can be tailored to your fitness levelD. Single leg pumps can be made very intensive by increasing the speed. Doing this

exercise fast is not as easy as it seems. It demands a lot of balance, stability, andstrength.

Stand on a single leg with your arms out in a shoulder carry position (figure 3). Whilekeeping the free leg from touching the ground and bent at the knee squat down about of theway (figure 4). If this depth is too difficult then squat to the point of where you can controlDuring the descent the free leg can travel slightly backward while the thigh remains parallel to

the squatting leg as to provide a slight counterbalance and the torso can bend slightly forward.Be sure to avoid touching the ground with the free leg. Make sure and keep the foot of thesquatting leg flat on the floor at all times. Repeat with the other leg.

Figure 3 Starting stance for single leg pump Figure 4 End position forsingle leg pump


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Knee flexed (free leg back/counterbalanced)Stand on a single leg with your arms out in front at shoulder height (figure 5). While keeping the free legfrom touching the ground and bent at the knee only squat down until the top of the thigh is parallel tothe floor (figure 6). During the descent the free leg travels backward while the thigh remains parallel tothe squatting leg as to provide a counterbalance and the torso bends slightly forward. This actionprovides more emphasis to the glutes and hamstrings while still working the quads. Be sure to avoidtouching the ground with the free leg. Make sure and keep the foot of the squatting leg flat on the floorat all times. Repeat with the other leg.

Figure 5 Starting position for single leg squat Figure 6 Finishing position for single leg squat

Anterior ReachThe anterior reach is a great exercise to train deceleration of gravity and momentum, as well as

changes of direction, which is present in most sports and in much of what we do in our daily lives. Thesingle leg anterior reach works to strengthen the entire posterior chain (glutes, hamstrings, and lowback) while enhancing balance and stability. The single leg version of this exercise is used to simulategait and running mechanics, while improving running efficiency.

Single Leg Anterior ReachBalance on a single leg, with the same side arm up and the opposite arm back (figure 7). This

simulates a walking/running position. Keeping the knee slightly bent reach forward, as far as you canundercontrol, with the arm opposite that of the planted leg to a level that can be controlled (figure 8). Thislevel can range anywhere from shoulder height all the way down to the floor. Return to the startingposition and repeat for the desired number of reps. Repeat with the other leg.

Figure 7 Starting Position Figure 8 Single Leg AnteriorReach


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The anterior reach can be used to work the all important deep rotator muscles of thehips. These muscles are extremely important for hip stabilization and can improveperformance greatly. This is accomplished by performing the exercise and alternating the armswith each repetition. When performing this exercise with the opposite arm/opposite leg youare rotating the hip of the planted leg internally and at the same time you are stretching themuscles of the hip that externally rotate the hip. When you perform the anterior reach byreaching with the same arm/same leg you are rotating the hip of the planted leg externally

and at the same time stretching the muscles of the hip that internally rotate the hip. Inessence, by alternating the arms with each reach while on the same leg you are constantlyrotating and stretching the deep rotator muscles of the hip in alternate fashion. This isextremely important because this is how the hips are used all the time when we walk, run,and turn. In addition, the more you turn to each side (internal & external rotation) the moreintense the exercise becomes.

The anterior reach can also be used to rehabilitate and prehabilitate the knee. Thedegree of knee bend is the key factor in this case. You can strengthen the surroundingstructures of the knee without damaging the joint by performing this exercise on a single legand use as much or as little knee bend as necessary. This forces the knee to balance andstabilize itself and in the process keep you from collapsing. The bottom line is that if one canstand then one can perform this exercise, even if they cannot perform a squat. By utilizing

various angles of hip flexion (bending at the waist) and/or knee flexion(bending at the knee)you can tailor this exercise to the individuals need(s).

LungeThe lunge is a great overall exercise for the legs and for single leg strength and considered by

many easy to perform. Actually, the lunge is an advanced exercise due to the deceleration component itprovides. As the body moves forward and subsequently comes to a stop it must decelerate themomentum generated during the movement and this deceleration takes place mostly on one leg. This isthe main function of the lunge. Lunges are also an excellent dynamic movement for the hip flexors andcan be used in both a warm up and strength training routines.

Most people lunge by starting out in a parallel stance. What will be described below is a sagittalplane lunge starting out of a split stance and taking a full step. Lunging in this manner increases thetransition time from a split stance to a single leg and back to a split stance. This is how we truly

function, especially when we walk or run.

Sagittal Plane Lunge (to the front)Begin by standing in a split stance (figure 9) and the hands at a shoulder carry height or on your

hips. Take a full step forward approximately as long as you are tall and make sure the top of the thigh isparallel to the floor (figure 10). The step should be long enough for you to feel a stretch in the hip flexormuscles of the rear leg. End the movement by pushing back to the split stance you started with. Repeatwith the other leg for the desired number of reps.

Figure 9 Starting & finishing position for full step lunge Figure 10 Full step lunge


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Reaching LungeReaching lunges are a combination of the anterior reach and the lunge. In addition to

training deceleration of movement, the reaching lunge lengthens and strengthens the hipextensors(hamstrings & glutes) and low back and is an excellent dynamic movement as part ofa warm up or workout routine.

Sagittal Plane (to the front)Begin in a split stance and the hands to the side or slightly out in front at waist height

(figure 11) . Take a step forward approximately as long as you are tall, and bend at the waistwith a slightknee bend and reach with the arm, opposite of the leg taking the step, out as farin front and as low as your can control (figure 12). Keep the rear leg straight or slightly bentand on the ball of the rear foot. In the reaching lunges it is not necessary to have the top of thethigh parallel to the floor because you want to work more of the hamstrings, glutes and lowback. The sagittal reaching lunge position should mimic that of a golfer picking up a golf ballout of the cup after sinking a putt. End the movement by pushing back until the feet are backtogether. Repeat by alternating legs for the desired number of reps.

Figure 11 Starting & finishing position Figure 12 Full step reaching lunge

Remember, it is important to understand that single leg strength involves more than justbalancing on one leg. It involves using different stances done in a transitioning manner. Inaddition, single leg strength training should never be a circus act but rather ground basedmovements utilizing the operational environment we deal with on an everyday basis and donein a safe manner.

ReferencesBoyle, M. 2004. Functional Training for Sports. Champaign, IL: Human Kinetics.

Chaney Weiner is owner and founder of Achieving Bodies Fitness and PerformanceTraining based in Somerset County, New Jersey. For more information please visitwww.achievingbodiesfitness.com2006 Achieving Bodies Fitness and Performance Training. All Rights Reserved


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New Years Resolut ion:

Get Back into Your Skinny Jeans in Two WeeksThe working womans strategy

By Priscilla Friedlander

Dec 18, 2006

Littleton, CO You know your skinny jeans. When you wear them you feel sexy, you strut confidently, and people tell you yourelookin good. But when they no longer fit, you think, Ive got to do something fast! How can you squeeze back into them withoutstarving yourself or wearing some seriously restrictive underwear? Here are three proven ways that will get you back into your skinny

jeans in two short weeks:

1. Thoughts Are Things

Hang those jeans somewhere where you can see them every day. Putting them in the back of your drawer or closet is like telling

yourself, Hopefully Ill fit into those again someday. Dont do it. Those jeans need to be staring back at you every single day, tellingyou You look hot in these. Hurry up and get into them again.

2. Cut Out the Crap

Youve most likely splurged over the holidays. Heck, thats what we do during the holidays, right? Its time to go back to a healthy dietor begin one. What is the most important change you can make first? Dramatically reduce your refined carbohydrate intake.

Cut out as much sugar and white flour as you can and you will lose weight. Think about it. Lets say you eat one serving of sometype of refined bread like a muffin, bagel, or croissant for breakfast. Eat low fat yogurt, fruit, or protein (like eggs) instead and youcould be cutting out up to 500 calories right there. Then make sure to eat a good-sized lunch, like a soup with a salad plus a halfsandwich. This will help you eliminate the snack you eat mid-afternoon at work. You know, when you crash and eat candy, cookies,and crackers in order to stave off hunger pangs or just stay awake? Thats likely another 200 to 500 calories saved. At night, swap a

calorie-laden dessert after dinner with fresh fruit or low cal Jell-O and you could have a days savings of up to 1500 calories! Thatsabout half a pound.

The bottom line is that the best way to lose weight (inches and pounds) is to restrict calorie intake. Dont take short cuts. Manywomen are disillusioned to find that the magic pill or diet they hope will help them shed pounds simply doesnt work.

3. Move, Move, Move

There is magic in movement, not in diet pills. Besides cutting out refined carbs, youve got to exercise. Remember, were talkingabout getting into your skinny jeans in two weeks. But Im not talking about running 6 miles a day or going to the gym for 2 hours.

Most likely, you ate a lot more calories and exercised much less during the holidays because of traveling, partying, the cold weather,

or who knows what else. Those days are over. But of course your busy life isnt. Knowing that you need to exercise is one thing andactually getting your butt out the door is another. So dont force your butt out the door! Get your butt on the floor instead! Put on yourfavorite CD or watch your favorite TV show and do this 20 minute workout:

5 minutes: Alternate between jogging in place and jumping jacks.4 minutes: Alternate between forward lunges and reverse lunges.2 minutes: Squats.5 minutes: Jog or jump rope.4 minutes: Leg lifts on the floor (the good old-fashioned ones).


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The most important thing you need to do is to burn more calories than you normally would throughout your day. Move quickly throughthis workout and youll burn about 200 calories in 20 minutes. Do it 5 days a week and thats 1000 calories!

3. Drink Zero Calories

This is by far the easiest way to reduce the calories you consume daily so that you can get into those jeans. Just dont drink anythingthat has calories in it for a couple of weeks. Drink water, unsweetened tea, and any beverage not containing sugar. Youll besurprised by the amount of calories you save.

The flurry of holiday parties and tasty alcoholic drinks will come to an end eventually. You dont have to refuse all cocktails forever, buttaking a break from mixed alcoholic beverages, sodas, coffee with all the frills, and even juice for a couple of weeks will help youdramatically reduce your caloric intake. How many calories would you be saving? More than most people realize.

Heres a short list of typical holiday drinks:

Starbucks hot chocolate 330 calories Meadow Gold egg nog 220 caloriesCoca Cola 100 calories Apple cider 150 caloriesBeer 120 calories Peppermint Schnapps 125 calories

Stopping at Starbucks before work or a enjoying a few beers at a holiday bash can cost youhundreds of calories in just a few sips.Boycott these for two weeks and youll most likely have eliminated a few 1,000 calories each week.

Heres what my client, Dee Leh, had to say after implementing this working womans strategy: "After losing 2.5 inches in my waist, Iwas able to get back into my smaller sized jeans. It is an amazing feeling, especially since I was resigned to wearing my fat jeans forever. Thanks Priscilla!"

One pound is equal to 3,500 calories. So, do the math. Throw out the breakfast breads and afternoon munchies, do your 20 minuteworkout, and pass up the drinks for a couple of weeks. Youre guaranteed to lose a couple of pounds a week simply by implementingthese three habits. Before you know it youll be slipping on those skinny jeans and looking better in them than you did before theholidays!

Priscilla Friedlander is director of Womens Fitness Camps and owner of Holistic Health in Littleton, Colorado. She conducts fitness

camps that specialize in body fat reduction, strength, and conditioning for women. She also conducts seminars on nutrition andsupplements. For more information on her fitness camps, visit www.womensfitnesscamps.com. For information on nutritionseminars, contact her by email, [email protected] or phone, 720-951-0101.

Copyright 2006 Priscilla Friedlander. All rights r eserved.


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Thank you for reading another fineedition of Training Revolutions!

Leave your feedback with Rick Karboviak, Editor of TR:

[email protected]

Also, please visit the sites of our

fine contributors:

http://standapartfitness.com

John Izzo

http://www.functional-training-with-resistance-

bands.com

Dave Schmitz, Performax Training

(www.Performax4u.com)

http://www.achievingbodiesfitness.com

Chaney Weiner

http://womensfitnesscamps.com

Priscilla Friedlander

http://speeddialcoach.com

Rick Karboviak

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