Congrats Eric Limkemann

Our resident triathlete and shark's swim coach Eric Limkemann has won US Triathlon Association Rookie of the Year.  Continued success Eric. 

Injuries and the female athlete

The female athlete, and her propensity to have lower extremity injuries has been studied and length, and these injuries have been connected to the angles of the hips, elasticity of tendons during menstrual cycles, and any number of other causes. 

The fact remains that most female athletes train in one sport, and in that sport they move and train in a linear (straight forward) movement pattern.  This type of training and play leads to muscle/tendon strength and flexibility imbalances.

In order to stave off lower extremity injury, the athlete must be asked to train and play in multiple directions.  These different directions must be attacked at game like speed and power, in order to simulate situation that the athlete may see in  game play.

Encouraging the athlete to run and jump in all four directions will help decrease the possibility of major injury.

An interesting piece of research on predicting injury in athletes using a right/left leg balance test can be found here:

balance and the female athlete

In the SEBT (Star Excursion Balance Test) test, athletes stand on each foot and reach as far as they can with the other foot in three directions: 12, 4, and 8 o’clock on a clock face. “The test requires flexibility, strength, balance, and coordination,”

In the study, two variables proved the best indicators of injury risk: the difference between reaches with the left and right legs, and total-reach distance, which is the sum of reaches in all three directions. The researchers found that players with a more than four-centimeter (1.5 inch) difference between right and left reaches were more than twice as likely to suffer an injury than those with a smaller difference. And girls whose total-reach distance was less than 94 percent of their leg length were 6.5 times more likely to suffer a lower-body injury than girls with scores a

Technorati Tags: female,athlete,injury,test,balance

bove 94 percent

Calling All Preparing Football Athletes

This is the warning call for all football players who are preparing for next season, be it at the high school collegiate or professional levels. 

Power enterprises presently trains all state and collegiate players, and we will custom design a program that constant adapts to the needs of the individual athlete.

The program can be complete conditioning, which includes all weight lifting, flexibility,speed, power and agility training for those who are going to play in college.  This program will mirror the type of conditioning the athletes will see when they get to their college teams.

The other type of program is for those players that are required to lift at their high schools.  This program includes all flexibility, speed, power and agility training to supplement the program at school.

The high school option allows the athletes to get individual attention in aspects like sprint technique, and use specialized equipment in very small groups, in order to improve their power and speed.

Below is a very basic sample of one of my high school players, who is now considering positions on various collegiate teams.

Please see my earlier post for more background information.

http://powerathlete.blogspot.com/2007/09/for-speed-training-get-bigger-engine.html#links

Technorati Tags: football,agilty,conditioning,speed,dayton,all ohio

Congrats to my football players

Congrats to all my players from Alter, Fairmont and Centerville on a hard fought season.  A special mention to those players who got all state and all league mentions and honors, Evan Neff, Evan Wray and Evan Johnson.  Congrats boys, keep up the good work.

Technorati Tags: Alter, Fairmont, Centerville, football, state honors, all league

Great simple nutritional rules

1. if it runs, swims or flies, or is green you can eat it

2. avoid the 7 C's Colas, Candy, Cakes, Cookies, Crackers, ice Cream, and Cereal

 

Go with #1 if you are really hardcore, # 2 if you are just getting started or back on the wagon.

Technorati Tags: bodybuilding, fitness competitor, nutrition, athlete nutrition

Congrats Aaron B.

Aaron B, one of the Raiders Swimmers that works with Power Enterprises for conditioning is on his way to the Olympic Training Center as a reward for being one of the top 16 year old swimmers in the country.  Keep up the good work Aaron!

Technorati Tags: olympic training center, swimming

Omega-3 Fish Oils

if there was any question to how useful those little oil filled pills are, he is the current list of suspected positive associations.

• Fish oil consumption has been associated with a reduced incidence of sudden cardiac death in humans.
• Fish oil has been shown to improve mood.
• Fish oil has been associated with a reduced incidence of stroke.
• Fish oil has been shown to reduce relapses in those with Crohn’s Disease and complications with Ulcerative Colitis.
• Low levels of plasma EFA's have been associated with ADHD in children.
• Rheumatoid Arthritis patients were able to reduce their usage of NSAID drugs when they added in n-3 fatty acids.
• Elite athletes were able to reduce the severity of post-exercise bronchial constriction when supplementing with fish oil.
• Fish oil supplementation can elevate HDL cholesterol levels and assist in weight loss.
• Fish oil supplementation can make you leaner.
• Fish oil improves mitochondrial function.

Technorati Tags: omega-3, fish oils

Are you ready to win?

I am interested in the young athletes I train, and their mental position on their sport.  So much of modern society is about showing up, doing what is asked from you.

Being successful in any sport means training at higher intensity than anyone else, doing more than the coach asks of you, going the extra mile.

I have been invited to consult on many teams conditioning programs, and more often than not, it isn't the program that is the problem it is the attitude of the athletes that are the problem.

Here is the average picture, Billy  shows up to practice in his new under armor outfit, does just enough not to get yelled at, and scurry away before anyone notices, and repeat for the prescribed number of weeks.  Then competition comes around, little Billy runs, swims, jumps, like shit.  Mommy searches out the coaching staff to ask why Billie looks like shit.  What they can't tell the mom is GO ASK BILLY!

By the time competition comes around it is too late to fix the problem, magic doesn't just happen, it is built with blood sweat and tears, in the off season.

The athletes that I have personally worked with, the ones that got the best playing time, were the ones that went that extra mile.  They have not all been the best athletes, but better than average ones that tried harder than everyone else.

Technorati Tags: athlete motivation

Congrats to Nick R

Nick R, and client and friend has continued his quest to master the big man division in the nations triathlons.  When he started this endeavor I was the first to tell him that he would injure himself.  His drive and resolve have proven to me that anything is possible with enough gumption and confidence.  His training with me, and his own triathlon training has shown about a 40-50 pound weight loss down to the low 240's, and he recently ran and came in second in his division in his first half ironman.  Keep up the good work Nick!

Technorati Tags: Ironman, Big Man division Ironman

For Speed Training, get a bigger engine

It is that time of year when parents start calling for "speed training".  The first thing I am told is they don't want little Johnny or Mary to become "muscle bound", they just want them to be faster, more agile.

    sprinter   long distance runner

There is a reason sprinters, and jumpers have muscles, it is because you must first have strength before you produce power, or speed.  Speed is basically strength produced quickly, with out one you can't have the other.

That being said, it isn't necessary to make little Mary look like a football player, but it is necessary for her to be somewhat stronger before she is going to get any faster.

Technorati Tags: speed traing, agility, sports conditioning, conditioning, agility training

Guaranteed weight loss

Eating strictly from this list with sensible portion control and exercise will result in a positive change in body composition period.   You just have to discipline to do it.

Lean meat/poultry (90% lean meat, chicken, turkey, etc.)

Eggs

Dairy (cottage cheese, low-fat string cheese)

Healthy fats (fish oil, mixed nuts, olive oil, flax seeds)

Vegetables (spinach, broccoli, greens supplement)

Fibrous fruits (apples, grapes, pears, blueberries, other berries)

Oatmeal/other whole grains

Green tea

Protein powders (casein/whey blends, whey)

Technorati Tags: weight loss, body composition changes, body fat loss.

Coach/Strength Coach Interaction

Had another Great workout with my swimmers today from the WTRC Sharks.  Their new coach (I won't mention his name, because I haven't asked him if I could) is a well known professional triathlete, and ex-collegiate swimmer who truly understands the interaction between a coach and a strength coach.

I have dealt with so many control freak sport coaches, that don't know the first thing about conditioning but insist on doing it themselves, so they don't loose the grasp on their athletes.

I wish more coaches could witness the interaction this new coach and I have, and the positive transformation it has made to the kids in such a short time.  Their attitude is better, they are working harder than ever, and the interaction of the two coaches, with their two specialities is helping blend the in and out of water performance.

There is a reason I don't coach football, or basketball, or soccer, it is because I feel I don't know enough about it.  There are still so many sport coaches that read an article written by their favorite sport  college or pro coach, or get a program from a college clinic, and give it to their athletes blindly without the slightest ideas about the ramifications.

Most college conditioning programs are designed for spectacular athletes, the top 1% that the country's high schools have to offer.  They often times are not appropriate for the average high school athlete.

Leave the design and implementation to a coach that only coaches strength and conditioning, and we will leave the sport coaching up to you.

Technorati Tags: coaching, strength coach/sport coach interaction

do you need all that carb to perform?

very cool nutritional article about athletic performance and lower carb intake dieting.  It would seem as though all the carb loading is not entirely necessary.  The article also delves into paleolithic or hunter/gather dietary evidence, which I personally prescribe to  the evidence for genetic code nutrition is very compelling.

the article in question

http://www.nutritionandmetabolism.com/content/1/1/2

hunter/gather dietary evidence

http://en.wikipedia.org/wiki/Paleolithic_diet

 

Technorati Tags: paleolithic diet, caveman diet, low carb, endurance training

The freshman 15

Some of my college kids are starting to come home for the weekend, and we have talked about their weight, and how to keep it at a reasonable level. 

YOU CAN'T OUT EXERCISE YOU DIET!  DID YOU HEAR ME?

This is an undeniable fact, hands down.  Every year we see it, kids, athletes leave for college, keep the same exercise schedule that they did in high school sports (that gets more intensive when they get to their scholarship school) and still gain weight.  The only factor that changes is that their mother is no longer feeding them in college.

Read earlier posts on this blog about diet and nutrition.  Keep the late night food to a minimum, error on the side of fruit or a lean sandwich instead of a slice of pizza, keep your lean protein levels up, and stay hydrated.

                  

 

Remember, have fun, but nothing you are going to regret in the future

Technorati Tags: College Diet, Freshman 15, college weight gain

Variety is the spice of life, but....

I wrote a piece on this blog about variety, and the necessity to change the program you use, in order to expose the body to a range of stimuli, strength, flexibility, power, endurance, etc.  This is all true.

The side we didn't discuss is the need for one to accomplish a program, and more importantly a lift, and progressively get better at that lift or movement.  That could mean more weight, faster movement patterns, or a quicker time for a number of reps, but some sort of measurable improvement is elusive but never the less necessary.

Have enough patience with a program or movement to show improvement, and then move on.  Hanging around with the same programs for too long is equally as bad, mentally or physically. 

When you have reached your physical or mental capacity with one movement, move on and develop another facet of your athleticism, don't wait for injury or boredom to wake you up.

Technorati Tags: variety, workouts

A quick nasty little workout

Try this, do as many below parallel squats as you can do in 10 minutes.....shoot for 350-400 as a good number

Let the quads start burning and the heart rate start climbing.

The picture below serves two purposes, one to show you below parallel means (a little too deep but you get the idea, don't half ass it)  and two, yet another answer to the question I hear from women, "will lifting weights make me big and bulky?"

      

Technorati Tags: workouts, endurance squats, bodyweight routines, bodywieght workouts

Pre Workout/Race Nutrition

Technorati Tags: pre workout nutrition, nutritional strategy, nutrition, pre race nutrition

 

I wanted to put a piece together about pre and post workout nutrition.  I personally have been researching and playing around with different formulas for these two extremely important periods of time.  Pre workout is around 60-90 minutes before the workout.  The actual research is all over the place concerning timing, but I have found this time period for pre meals is pretty accurate.

What I have come up with is:

1 large cup of coffee

sweeten with sugar or honey

1 scoop of protein powder (whey protein)

add milk to taste.

The caffeine gives a spark, simple sugars prime the energy system and the milk and protein powder regulate absorbtion, of carbohydrate and arginine, an amino acid, become nitric oxide, which dilates blood vessels allowing for higher blood carbon dioxide/oxygen turnover rates.  

Many of the researchers conclude that the drink should be milk based, to round out the protein profile, and I agree, but I think it should be milk enhanced not based, because not all of us process milk well.  Not a good thing before a long bike ride or run!  The same goes for oatmeal or other fiber sources.  They are a drain on the hydration levels, and can cause intestinal problems.

 

I will discuss post workout nutrition this week.

A proud picture moment

Technorati Tags: female workout, female weightlifting

 

I took this picture of one of my clients Deb F. yesterday evening.  Deb is the CFO of a medium sized company and dare I say a "soccer mom" (she will kill me for that), so her time is very

 limited.  This picture goes to show you what is possible with a cleaned up diet and some determination during workouts.  It takes hard work, but it is possible even with the busiest schedule.  Nice Job Deb!

 

                                       

Massage and knee pain

Technorati Tags: osteoarthritis, massage, runner knee pain, knee pain

 

Massages can significantly reduce one of runner's most common complaints: tight achy knees.  Researchers gave 68 patients with knee osteoarthritis-pain caused by a breakdown for cartilage- regular, hour-long Swedish massages for 8 weeks.  Those who were kneaded had significantly less knee pain and stiffness and more function in the joint.  "Massage brings more blood into the area, which could remove toxins, decrease inflammation and improve flexibility and range of motion," explains study author Adam Perlman, M.D.

Post workout nutrition

As I have stated in past posts, the body responds to stimulus.  Training and nutrition should also be designed to cause the necessary stimulus (training) and then aid in recovery with the proper nutritional strategy.  The research has shown  that a 3:1 balance of carbohydrate to protein within 60-90 minutes after exercise does improve recovery rates, glycogen resynthesis, and decreasing post workout soreness, decreases post exercise catabolism, and increases in muscle growth.  The preferred form is that of a shake, in which it components are in their most basic form,  (read whey protein powder) and the sugars are as simple as possible (read Gatorade, or something similar).  Where it is true that whey protein breaks down in your system slower than other forms such as BCAA or whey hydrolysate, the availability is such that it make it hard to find to make  a homemade product.  Ready made products such as Accelerade, do use a hydrolysate protein, so feel free to use them if expense is not an issue.

The last issue is exertion or stimulus.  The uptake of this precise ratio of nutrients only makes a difference if the appropriate stimulus has been applied to the body, in which case the body will be looking to absorb them to replenish itself.  This goes back to an earlier post about osmosis athletes.  If you have had a maximally exertion workout, with maximal or near maximal intensity then you need to worry about this type of nutrition.  If you have climbed 20 miles of hills on a bike, swam a 4 hour practice, gone through what the University of Dayton  Girls Volleyball Team is presently going through (read weed out hell), or sprinting through a nasty kettlebell circuit, then you need this type of nutrition.  If you are taking a stroll around the park or a quick ride on the bike path, these are probably extra calories you don't need.

Without the proper stimulus, supplementation is useless.

Technorati Tags: University of Dayton Girls Volleyball Team, Post Workout Nutrition, Nutrition, Protien, Carbohydrates, nutritional strategy

 

Levenhagen et al. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am.J.Physiol Endocrinol.Metab. 280(6): E982-993.

Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002 Oct;283(4):E648-57.

Dangin M, Guillet C, Garcia-Rodenas C, Gachon P, Bouteloup-Demange C, Reiffers-Magnani K, Fauquant J, Ballevre O, Beaufrere B. The rate of protein digestion affects protein gain differently during aging in humans. Physiol. 2003 Jun 1;549(Pt 2):635-44.