PROTECT THIS HOUSE. I WILL.

Tuesday, July 31, 2007

standing abdominal training

DSC00099

DSC00023

These are two examples of abdominal training in a standing position.  By holding a weight overhead for squats or lunges, you are taking the load away from the center of gravity, thus increasing the need for stability through the midsection.  The dumbbell shadow boxing seen in the second picture works that same stability, but is also powered by the rotation of the hips, rotation and stability all in one move. 

Sunday, July 29, 2007

Big Guys that Tri

 

This is a post I never thought I would be making, but Nick R. is preparing for a half iron man triathlon.  Nick has made many sacrifices to compete in this type of race.  He has competed at every other level of Triathlon and feels he is able to complete this one too.  A significant weight loss over the last year has allowed him to continue to improve at these arduous races with no injuries.  Good for you, keep up the good work

DSC00083

Congrats to Alison D.

 

Alison has just finished her Doctorate in Physical Therapy from Duquesne University.  She will be working with PhysioTherapy Associates in Beavercreek, and consulting with us at Power Enterprises when she has time.  Congrats and we are glad you are home.

DSC00082

training variability

 

just because your sport is basketball or soccer, doesn't mean that you must train within those parameters

.  For example in the picture below Louise V. (who will be a freshman basketball player at Dartmouth this Fall) uses a slide board sprint in order to improve her lateral movement power. 

DSC00044

Using modalities that differ from your actual game movements, force your body to improve balance and coordination, as well as stressing different energy systems and muscle sequences, all of which will improve performance. 

Louise is a fantastic athlete, and this technique can be used with younger less experienced athletes as well.  They too can benefit from the improvements felt by more experienced athletes, and sometimes even more effective.

Friday, July 27, 2007

Pregnancy Fitness

DSC00040

In order to alleviate aches and pains due to pregnancy, flexibility, strength and cardiovascular training are a necessary combination.  The weight training and cardiovascular training intensity should decrease over the timeline of the pregnancy so that it supports the effort involved by the individual, and doesn't add stress.  Flexibility should concentrate on the lower body, specifically the pelvic region as this is where most of the stress is added to the body as the baby grows.  In addition to the hip flexibility, abdominal exercise such as the cat stretch and the pelvic tilt to help maintain proper spinal posture.

To those women that don't think this is possible, Irina O. has been working out with us, as well as trying to finish medical school, as well dealing with the discomforts of pregnancy.  Congratulations your doing great!

Thursday, July 26, 2007

Congrats to our Power Enterprises Inc. Swimmers

Congrats to Sarah A. and Aaron B.

from the Dayton Raiders swim team for making national cut times.  Results are still coming in for the rest of the swimmers....we will keep you posted.

90 years old and still truckin'

for all of you that aren't quite sure if that workout today is a good idea, here is 90 year old Annie K. doing a front plank/pillar for 60 seconds!  Good Job Annie, now the rest of you get to the gym!!!!

Wednesday, July 25, 2007

shoulder prehab

 

It still boggles the mind to see rehab and prehab shoulder programs including internal rotation exercises.  The problem with this is the movements that cause a large portion of shoulder problems are swim strokes and throwing in which the athlete is repetitively internally rotating the shoulder in order to participate in their sport. 

External rotation and scapular retraction are the opposing and stabilizing motions, that balance the shoulder musculature to off set the stress of the internal rotation produced by swimming and throwing. 

Resisted external rotation: Affix tubing or a resistance band to the door and hold it in your right hand with your left side facing the door. Keep your elbow at your side as though it were attached to your hip and rotate your right arm away from your body. Make sure your forearm stays parallel to the floor and perform 15 repetitions. Reverse your body position and repeat on the left side. Do 2-3 sets a day.
External Rotation

 

Illustration of the retraction scapular exercise

Scapular Retraction

Tuesday, July 24, 2007

Good Wishes to Alter's Football Players

Best of Luck goes out to Archbishop Alter High School's football players that start camp today.   Have fun guys, the hard work you have put out this summer will pay off.

Sunday, July 22, 2007

David Beckham, professional athlete with class

 

After my rant on professional athletes, I watched David Beckham's debut in LA last night. 

This is a guy with class, with a packed stadium waiting to see him play, he could have sat on the sideline nursing his injured ankle, but he went out and chanced re-injuring himself to give the crowd what they paid for....imagine a professional athlete worried about the fans.

Although he was out there for show, he did make some stunning long distance passes, and took a corner kick, and then applauded the crowd in the stadium when the game was over.

Could this be the start of an age of athletes that actually get paid by a team, and then try and earn their money?  Could it be true?

Saturday, July 21, 2007

Professional athletes

 

Just a few words on the state of professional athletes today.  After listening to the reports about Mike Vick this week, and his dog fighting.  This one thought occurred to me, how many high school, or college athletes wouldn't jump at an offer like this:

  1. Keep quiet, live your life and don't hurt anyone or cause any problems, be a good citizen
  2. stay out of jail and don't beat or kill your wife or kids
  3. play the sport you love
  4. oh, and here is the kicker, we will pay you between 1 and 20 million dollars a year to play just do those 3 things!

Professional athletes as a whole need to get a grip and follow the lead of the few that are helping their communities, their neighbors

and their country!

Any thoughts?

Friday, July 20, 2007

True test of fitness?

I am curious about a true test of fitness.  I had a debate with an accomplished friend this week about this subject.  He is an accomplished marathon runner and I have a lifting background, he is 150# and I am 240#, so we have different perspectives.  He dislikes any test that has a lifting component such as the pump and run (bench press and a 5k), and I disputed the the almost solely bodyweight ones such as triathlon, as it is unfair to the heavier competitors. 

 Does anyone else have any ideas?  Please let me know. 

I think the perfect test would include many facets such as power, endurance, strength, etc.  Off the top of my head, an overhead shotput toss, 1 mile run,, metronome paced push ups, standing broad jump, pullups, and 200 meter sprint.

Monday, July 16, 2007

What I know to be true

 

there are two points I want to making in this post about improving athletic enhancement, and this goes for every sport or activity.

  1. train what you hate, if it is long distance training, or flexibility, train it.  We most often hate what we are deficient at.  regardless of sport or activity analyze what it is you dislike, and train it until you can manage to do it without a grimace
  2. Diversify, search out all other methods.  There is a famous weight training saying that goes "everything works for a while"  don't be afraid to jump out of your little square box and attempt something new.  If you have the opportunity to surf or rock climb, give it a shot.  This comes with a disclaimer, if you are a 300 pound football lineman, please don't take this post to be an open invitation for you to start triathlon a month before your season starts.  Reasonable diversity will do you no harm, and will make you a more well rounded athlete.

Tuesday, July 10, 2007

Attention First Responders!

 

First Responder Conditioning

Rigorous group conditioning program to properly prepare first responders to operate safely and effectively. Use of martial arts, bodyweight movements, Olympic based lifts and even rocks, sledgehammers and tires. Monthly Unlimited: $110; Daily Pass: $15. Classes M TR nights and Sat. Mornings. Fire/Police/Military welcome Call 436 2110 or email www.powerathlete.net.

 

Military, Police and Fire.  Announcing the start of a fitness class just for you.  Created to stress the specific needs of first responders, enhancing both aerobic and anaerobic fitness, strength and power.  The class will be scaled to anyone who wants to get started regardless of fitness level.  From novice to toughest cop competitors come one come all.

Eating too little and too much....mostly too much

I have had multiple conversations about diet with clients this week, so here are the basics, eat less and move more....there it is in a nut shell!  I have heard the dangers of eating too little, and slowing your metabolism, I think it is physically and mentally impossible too eat too little in the United States today.  Everything is super sized, king sized or mega sized.  The key to the matter is that Americans, and now the rest of the world don't move enough to burn off the calories they ingest.  I just read in HEALTH magazine, a 42 ounce soda is 400-500 calories.  Searching the net I found a popular coffee selling establishment has multiple drinks on their menu covered in whipped cream and are 400-500 calories plus.  For an average sized woman that is an hour's worth of intensive exercise to burn those calories alone.  Try:

  1. sharing a meal with a friend or spouse
  2.  buy better quality sweets and treats, you will eat less
  3. make the crazy coffee drink a treat, not an everyday occurrence.

As far as dietary guidelines goes, I think this type is easy to follow,

  • a serving of protein (meat eggs or protein powder) should be as big as your palm, a single egg or one scoop of powder
  • a serving of fruit is one fist sized piece or a heaping cup
  • a serving of fat (oils, butters, seeds and avocados) is 2 tablespoons or a hand full of nuts or seeds
  • a serving of dairy (milk yogurt and cheese) is one cup of milk or yogurt, or 1 slice of cheese
  • a serving of starch ( 1 cup of cereal or cooked pasta, rice or other grain.  2 slices of bread or one medium potato
  • a serving of vegetables is as much green  stuff as you like.

For an average man should start with 2 servings of each a day and 3 of protein.  drink at least 50 ounces of water a day, and twice a week eat a cheat meal to keep yourself sane.  

 

The average woman should 2 serving of everything, only 1 carbohydrate, and 3 of dairy, at least one of which would be a cup of non fat milk. 

 

That is all that needs to be said on the subject.  Start with these amounts and adjust intake levels that support exercise but not body

fat.

Thursday, July 05, 2007

Where do the injuries come from..lack of disappointment?

 

"Little League had tryouts and not everyone made the team. Those who didn't had to learn to deal with disappointment. Imagine that"

This quote was sent to me on a list of things that happened pre-1990's to us as kids and we survived.

Club sports have become such a money making scam these days, and I have long maintained that most detrimental things (READ: injuries) that happen to the youth of today are due to children training for their chosen sports more than they do at a collegiate or professional level.

Swimmers have been told as long as I have been around them, that their total yardage per session will drop when they get to college.....and funny enough they get faster and stronger and less injured.  Soccer and basketball players that I deal with that play on 4 different "select" (READ: costs more money) only to end up with mysterious knee hip and ankle injuries, because they train for upwards of 25-30 hours a week.

This much training can turn a minimal biomechanical problem, such as internal rotated femurs or poor mechanics in the knees into meniscus tears and PCL/MCL sprains and tears, or ankle sprains and tears

For the love of all things holy, if your child is training with their sport (actual hands on training the specific sport) for more time than you are at work in a week.....maybe they are doing just a little too much?

Not every child is a super star prodigy, it isn't necessary for them to play on every team because the coach showed interest.  Club coaches get paid according to the number of kids they field. 

Take the time to prepare the child for the rigors of the sport, prehabilitation, strength/power conditioning, flexibility, the silly things that will allow them to walk at 30 years old!!!

Wednesday, July 04, 2007

For all of us that think that you are working hard enough.......

Technorati Tags: , ,

 

I just saw the story of this father and son on REAL SPORTS on HBO.

Team Hoyt is the website for this father and son team and their accomplishments.  These accomplishments include triathlons, marathons and countless other small insignificant things like full time caretaker of his son for the father, and being a college graduate as a non responsive quadriplegic for the son who is currently writing a children's book as we speak using a computer and a sensor he taps with the back of his head.  This definitely made me reevaluate the stuff I complain about on a daily basis.

Tuesday, July 03, 2007

Intensity is the key to success

 

I have tried many modalities of exercise with my clients and my self, and what it all comes down to it which ones get results.  I am going to give you the secret, the key to success, the golden rule....are you ready......here it is.  Controlled intensity.

Controlled intensity is the name I have given to the concept that you have to train harder than you are use to to elicit a response or a change in how your body works and looks, and know when to back down and back away from that intensity before it becomes a problem (read: injury, sickness, etc).

If the workouts you are doing are not challenging you, if you don't have to psych yourself up before starting, it is unlikely you are seeing the results you would like!  That unfortunately is a fact.

On the flip side of that coin is the knowledge base to know when to back away from that intensity, and also the knowledge that intensity is inversely proportional to the time spent doing the workout.  In other words, the longer it goes, the lower the intensity will become.

SEAL Adventure Challenge

you get the idea.......

"Use only that which works, and take it from any place you can find it." Bruce Lee