"We are talking about practice.... PRACTICE!"

       The title of course is paraphrased from the famous Allen Iverson press conference where he goes back and forth with a reporting about the importance of practice. It is a nearly a 30 min press conference outlining how Iverson only missed one practice the entire year and played nearly every night giving outstanding effort. This is quite the contrast to today's game in which rules were put in place for end of season awards that players have to play a minimum number of games. The only clip in that 30 min press conference that stands out the practice portion.

    Not everyone is Iverson though....most people need practice. Micheal Jordon (aka the G.O.A.T.) took practice so seriously he punched a teammate. On a scale of Iverson to Jordan we need to be in the middle in terms of practice. I wouldn't recommend punching a fellow lifter nor would I advocate skipping a training session. 

    If you think of a training session as practice, then learning the movements of the lifts are paramount. An over-simplification of the process can be divided into two categories: Whole and Part. Whole is learning the skill in its entirety. Take bench press for example. Pretty straight forward lift. Lie down on the bench, five points of contact (Two feet, two shoulder blades and head against the pad). On a side note, if your one of those gym bros that puts their feet up so make the lift harder stop doing that. If you want to make the lift harder, then add more weight-OK rant over.

      Part practice is simply dividing the skill into subcomponents. Part practice can be broken down into several subcomponents such as segmentation, and fractionalization. Segmentation refers to breaking it down into different parts that can be separated into blocks. Take the power clean for example. The first block can be the set up; feet shoulder width apart, a pronated grip inside of the shoulders, bar near your shins, etc. The second block can be the first pull to the thighs. Next you would perform the second pull by rapidly bringing the bar up to your clavicle (It is a far more complicated than that, but this article focuses on learning principles instead of a how to guide).

    Implementing part practice has varying techniques. Pure part technique entails practicing each skill multiple times independently. For the power clean I would practice the first pull multiple times independently then practice taking the bar from the hang clean position to a front squat position multiple times independently. Progressive part training is performing two parts in isolation followed by the next sequential movement. Let's say I wanted to add a jerk portion to the clean and jerk. I would learn then clean then add the jerk later on. Repetition technique is practicing the first part first then adding the next sequential movement. In a non-weight room example If I am making a pizza, I make the dough, and sauce, and toppings all independently (pure part). Or if I make the dough and sauce simultaneously then add toppings (progressive). If I make the dough, then sauce then toppings in order (repetitive).   

    Simplification is a technique that adjusts difficulty of the task by changing certain characteristics. In other words, this is setting the video game to easy mode. Our power clean example using a PVP pipe would simplify the movement. Using the pizza example; simplification would be buying the pizza dough and sauce.

    Next time you're in the gym (or making pizza) think about how you are performing the tasks associated with that movement (or food). Are you doing things independently of each other? Are you mastering one skill then progressing towards another? Are you keeping it simple? learning new skills in the weight room are no different than learning new skills in life. You just have to practice.

Organizing a training plan (part four of building a training plan)

    In part one of this series, we talked about Need Analysis, then Exercise selection, then Training frequency. Part four of this series includes Exercise Order.

    For this post I'll be looking at strictly resistance training. Including plyometrics, sprinting, change of direction/agility drills will come at a future post. In fancy author terms that is called foreshadowing. 

     When thinking of exercise order, it is referring towards the order of exercises performed on that training day. It is a very immediate mental exercise. The importance of exercise selection boils down to how each exercise affects the quality of effort, and quality of technique. If I put tricep pushdowns first, then attempt a bench press will I have the same quality of effort for the bench press? Doubtful since a tricep push down is an accessory lift that directly targets the tricep muscles while a bench press using the chest as a prime mover (agonist) and the tricep act as helper muscles (synergist). Additionally, if my arms are tired will my bench press have the correct technique throughout the lift? Perhaps depending how much work the triceps put in, but after Stafon Johnson injuries....do you want to take that chance? Olympic style lifts such as the power clean, snatch and are very complicated lifts performed quickly. Poor technique when conducting those exercises could potentially lead to injuries...see above or not hit the intent of the exercise. Olympic style lifts prime rate coding (how fast muscle fibers are contracted) and recruitment (how many muscle fibers are engaged). Executing these lifts while tired take the value down.

    To fully maximize the force capabilities of the exercise, place your core (not core as in abdominals, but main lift) first. For full deep dive place your power exercises first. Power in this case refers to your Olympic style lifts and plyometrics. Those are your maximal effort exercise. After power then your multi-joint or compound lifts come second. If you are omitting power exercises (which I recommend if you're a beginner) then your compound lifts would come first. Those would be your bench, squat, deadlift style exercises. Rows are considered compound lifts, however the technique involved in this style of exercises prevent loading up the barbell with a heavy weight. Body weight exercises such as dips and pull ups are considered compound exercises as well. Unless your David Goggins then conduct these after a bench, squat, deadlift. After your compound lifts then focus on your isolation or accessory lifts. These work an individual muscle group; leg extensions primary works the quads; hammer curls isolate the bicep muscles.... you get the idea.

    Organizing a training day can be broken down into several different ways. Rule of thumb is to maximize rest. Performing an upper body exercise than a lower body exercise (or vice versa) maximize the rest capabilities of each exercise. This is generally called super setting (back-to-back exercises of a different muscle group). A set of bench press followed by back squat is an example. Compound muscle groups would be working the same muscle group in back-to-back exercises. An example would be curls with the preacher bar followed by hammer curls. Performing these exercises in a cluster with little rest (20 to 30 seconds) is called circuit training. Circuit training is geared to maximize effort in the gym. This is a decent way to mix in aerobic training into the workout. I say decent because you're not maximizing strength gains or aerobic gains through this method. A better way would be High Intensity Resistance Training (H.I.R.T.) training. This method is ideal for it maximizes strength gains throughout the workout. A simpler way to organize exercises is to implement the push/pull or upper/lower body method. Push/Pull is benching followed by rows or push-ups then pullups. Upper Body/Lower body is simply benching then squatting or shoulder press followed by leg press. Lastly consider the entire flow of training throughout the week. If Monday I sprint, then Tuesday could focus on upper body.

              

  

     

Adaptations to Resistance Training (Muscular part 2)

     In part one of Muscular adaptations we learned how "gains" are made in muscles, the increased diameter of smaller proteins actin and myosin coupled with the additional myofibrils create bigger muscles. In addition, to increased muscle size resistance training has an effect on the type of muscles.

    For the most part skeletal muscle fibers can be divided into two groups: Type 1 and Type 2 or also called slow twitch and fast switch. In a nutshell Type 1 are more geared towards aerobic activities such as long-distance running, cycling or walking. They are smaller, fatigue resistant fibers that work much like a car engine. The engine runs off timing and fires cylinders at different times. This is done to balance the engine block, and to ensure that power is constantly produced. This is an over simplified as we can deep dive it later on a different post. Since this is a post centered around adaptations to resistance training. We will deep dive Type 2. Type 2 are your larger muscle fibers that are used in fast motions (hence the name quick twitch). Sprinting, jumping and lifting weights all predominantly use type 2 muscle fibers. When you resistance train your type 2 muscle fibers respond more than your type 1 due to the makeup. I can completely nerd out between the two at a later date. As long as you have a decent background you can follow along with this post. Genetics dictates the breakdown of muscle fibers. As you would imagine an Olympic marathoner will have predominantly type 1 muscle fibers while an Olympic Shot Putter will have predominantly type 2 muscle fibers. One theory is that individuals with a larger ratio of type 2 muscle fibers will experience more growth in the weight room then individuals with more of a ratio of type 1. This is due to the more responsiveness of type 2 muscle fibers for resistance training. This theory of course is dictated on no illegal drugs.  

    Type 2 muscle fibers can be broken down in classifications. Type 2 includes 11x, 11ax, 11a, 11c. In order these are the least oxidative to the most oxidative, in other words the force production from left to right is listed from most force production to the least. More training that stresses the anaerobic system (sprinting/jumping/resistance training) causes a change in 11x to 11ax to 11a to 11a to 11c. On the flip side detraining (period of time where adaptations revert to pre training state) will cause the shift in the other direction. 

    Another adaptation for muscle fibers is the increase in pennation angle of the fibers themselves. Pennation angle creates an opportunity where the fibers line up to fire at once instead of alternating like you would see in type 1 muscle fibers. When you jump you want all the fibers in the legs to fire at once to maximize the height of the jump. Additionally, increasing the pennation angle increases the range of motion of said muscle fibers. Resistance training really boils down to weighted stretching. Increasing that range of motion increases the opportunity for those muscle fibers to extend the eccentric movement. As you continue to lift weights your muscles become better at muscle buffering. After a set of squats your legs might feel "burnt out "This is due to the increased H+ deep down in the fiber causing the PH balance to decrease making more acidic. Muscle buffering delays that reaction increasing the amount of volume that can be used during a training day.

    Continued resistance training also causes more of a "Supercompensation effect." As you exhaust the muscle fiber of creatine and ATP. Creatine and ATP storage increases by 28% (creatine) and 18% (ATP). Keep in mind this study was conducted with a good amount of volume (5 sets of 8-10 reps with 2 min rest).

    Resistance training not only increases the size of the muscle but increases other variables that will eventually lead to better performance.    

Administering an athletic test part two

       In part one of this series of athletic testing I went over vocabulary on what makes a test valid and reliable. For part two of this series, I'll deep dive the process of selecting which test for which athlete. I should note that I am not a Strength and Conditioning Coach (CSCS) I am using this blog has a way to study for CSCS. All the information comes from Essentials of Strength Training and Conditioning fourth edition.

    To start this process of selecting a test for your athlete ponder which energy system is required of your athlete. Is it the phosphagen system (Short, quick burst) the glycolytic system (longer duration that uses the Cori Cycle) or the oxidative system? (even longer duration that uses the Krebs cycle). A prime example is the difference between an Olympic weightlifting athlete versus a marathoner. Another factor to consider is the movement pattern of the athlete during their particular sport. Think about American Football and the various positions that apply. An offensive or defensive linemen require pushing with great force while a Wide Receiver utilizes more speed and change of direction. How old is your athlete? a collegiate runner could handle a 12 min run while a mile run would be more appropriate test for that age group. What is the training history? an experienced athlete with years of experience in the weight room could handle a 1RM power clean while a beginner athlete would be more comfortable with a vertical jump test to measure power. Gender of an athlete plays a factor as well. A male athlete tends to have more upper body strength than their female counterparts. A 1RM max bench press with a co-ed team may have value but the time dedicated to loading and unloading a bench press will cost time. Weather would play a factor as well. An athlete recruited from Minnesota will need time to acclimate to southern weather. Postponing a test for at least a week will give time to acclimate thus serving a better test. Time of day pertaining towards the weather may detract the athlete to performing their best. Any temperature exceeding 80 degrees, or 50% humidity will throw the test results off.

    The test order is another imperative aspect to consider. The NSCA recommends that non-fatiguing tests such as flexibility, skinfold, height/weight should be done first. Agility tests such as the T-test or pro agility test follow non-fatiguing tests. This is conducted to ensure the best results from the agility are made. Agility tests require an athlete to start, stop and cut at full speed thus making it physically taxing. After agility tests max power and strength tests are to be conducted. This would be your 1RM clean, 1RM bench, etc. Sprint tests such as the 40-yard dash will follow. Local Muscular tests such as the push up or curl up would be next. Fatiguing anaerobic tests such as the 300-yard shuttle would follow then lastly an aerobic test such as the 1.5-mile run. If at all possible anaerobic tests and aerobic test should be done on separate days. If both are to be conducted on the same day, then extended rest is required between those tests. The tests are set up as to avoid stressing metabolic energy systems on back-to-back tests.        

1. Non-fatiguing test

2. Agility tests

3. Maximum power and strength

4. Sprint tests

5. Local Muscular endurance test

6. Fatiguing anaerobic capacity test

7. Aerobic capacity test

    To ensure each athlete performs at top level have a time allocated for the athlete to practice these tests before hand. Conduct the familiarization a few days prior to ensure allocated rest before the real test. Have those practices at the same time and location as the actual test. Have the same graders and administer for the familiarization as well to further acclimate the athlete to the pace of testing. 

Types of injuries we can sustain while working out part 2....

     In part one of this miniseries, we explore how macro trauma can affect our bones, joints, muscles and tendons. In part two we explore how microtrauma can affect our bones and connective tissue. 

    If macro trauma is sudden, specific overload type injury that happens at once, micro trauma is an overuse injury that comes from repeated stress applied to a tissue or bone. Typically, micro trauma is caused by continuous training or training with too little recovery time. Best example is a starting baseball pitcher. Remember the Yankees Red Sox playoff game where Red Sox manager left Pedro in and the Yankees came back to win? That is a prime example of micro trauma. If a pitcher pitches 9 innings (unheard of in today's game.... bear with me) and throws 110 pitches, then it would be wise for that particular pitcher to rest a few days for the shoulder to recover. In this example many factors are at play, time of game (day games in Georgia are different then day games in Chicago), stress of game (playoffs vs regular season game in May) and type pitches that pitcher throws. A knuckleballer could throw again in a few days while a pitcher who throws 100 MPH may need more rest.

     In the strength and conditioning world micro trauma can come from training errors such as program design or excessive volume. Suboptimal surfaces can also play a factor. Consistency hard running on concrete or high intensity plyometrics are examples of this. Back in high school I was running track and our track at the time was old and beat up. I'm talking about the rubberized material fading leaving straight concrete. For someone unconditioned to running I suffered micro trauma in my shins causing a stress fracture in my tibia. This is one of the reasons why I am very particular when selecting running shoes and only train a few days a week unless I can find a trail. Nutrition and training history can also play a factor as well. Poor nutrition that excludes calcium for example can potentially lead to micro injuries in the bone. We know that calcium is needed for muscle contractions and if not, enough calcium is ingested then muscles take calcium away from bones. One of the many adaptations to resistance training is stronger bone structure. 

  Tendons operate the same way in terms of trauma. Repeated overuse with no rest often leads to tendinitis. Recovery can last a few days to a few weeks if treated properly. When tendinitis is left untreated then chronic tendinitis can occur which requires a longer recovery timeframe.

    To summarize micro trauma is repeated overuse of stress applied to tissue. More often than not micro trauma applies to bones and tendons. Bones can suffer from stress fractures and tendons can develop tendonitis. Both injuries are commonly caused by overtraining, excessive volume or inadequate rest cycles. Rest is typically the prescribed medicine for both.       

How to apply plyometrics in training

     In part one of this plyometrics we went over the nerdy fitness knowledge of the exercise. In part two we will discuss how to apply this knowledge into training. Before getting into the meat portion of the article please know that plyometrics are designed to increase power, not an aerobic exercise. Multiple boxes jump with minimal rest creates a more aerobic exercise. 

    Any training program starts with a needs analysis. Plyometrics are no different. Consider your training history. Are you experienced in the weight room? are you a beginner? How much mass do you have? These factors play a significant role in designing a program. It is recommended that beginner stay in the 80-100 rep range (this is typically measured in individual foot touches, although throws and upper body plyometrics can be included). Intermediate (roughly between 6-12 months experience) has a rep range of 100-120. Advanced is typically from 120-140 touches. Keep in mind these are maximum effort exercises which place high stress on tendons, joints and muscles. Mass plays into more advanced plyometrics such as depth jumps. Depth jumps are when you stand on a box, step down then jump again. Box height of 30-32 inches is recommended. This is due to the increased stress on the tendons thus creating more amortization phase and defeated the purpose of the exercise. After four weeks of consistent plyometric training should lead to increased results.

    After figuring out your training status and rep ranges. Will upper body, lower body or truck exercises be implemented? Lower body plyometrics are more common with box jumps, hops and skips being the more typical exercises. Throws, catches and plyometric pushups are examples of upper body exercises. In part one I foreshadowed truck plyometrics. Truck plyometrics are difficult to perform since the stretch reflex may not be used throughout the exercise. The decreased movement pattern creates plyometric like movements just not true plyometrics.   

    Beginning a plyometric program is similar to starting a resistance training program. Start off small and use the progressive overload principle. Double leg hops, squat jumps and small box jumps are examples of exercises that have a low intensity while single leg hops or jumps are more progressive. Multiple jumps that are incorporated, changing directions or depth jumps are more advanced exercises. Time between exercises is a key component to ensure enough rest to fully maximize the potential of the exercise. A Work/Rest (W: R) of 1:5 to 1:10 is recommended. This means that jumps that take 10 seconds then your rest range is 50 seconds to 100 seconds.

    Landing surface is the last factor in applying plyometric exercises. A good surface has to possess adequate shock absorbing properties. Too rough of landing creates too much stress; too soft of surfaces (trampolines or thick exercise mats for example) create too long of amortization phase thus defeated the purpose Grass, suspended floor or a rubber mat are all good examples of ideal landing surface. A box should have some sort of grip surface to ensure slipping is not a concern. Many boxes either have non-slip properties or sand mixed in the paint to create a grip like surface. Slipping off a box that is 30 inches off the floor is bad news.

    The best way to implement plyometrics is to incorporate them into an overall program. For resistance training put the plyometrics first. This strategy is used to ensure the body is fresh and can be max effort into each movement.     

Building a training program part 3

        In part one of this series, we discussed the importance of a needs analysis in building a training program. In part two, we discussed exercise selection. Now, we will look at training frequency. Training frequency alludes to the number of times you train per week. Offhand look at your foundation of training, are you a beginner, intermediate or experienced in training. For full disclosure beginners have six months or less of training, intermediate is generally considered six to twelve months of training and advanced have been training for a year plus. This correlates to the number of times that is recommended to train. Beginners train 2-3 times a week, intermediate is 3-4 times a week and advanced is 4-7 times a week. These are general by the book recommendations. More often than not if you're training two to three times per week then total body training would be best while more advanced can incorporate more split training. This can be your "bro" split of chest, back, shoulders, legs, abs or back and biceps then chest and triceps then legs and shoulders. The only limit to splits is your imagination. Time of year factors into your decision making. Let's say you're playing a sport that is conducted in the winter. The summertime would be your off-season meaning increased training sessions the fall would be your "Pre-season" with slightly less training then during your "in-season" would entail one to three sessions during the week then the springtime would constitute your "post-season." which entails rest, recovery and rehabbing injuries. One aspect that is overlooked is deep diving the intensity of the workouts and building rest periods off those days. If Monday is an intense day, then Tuesday would be a lighter day to prevent CNS fatigue. 

    

             

Chapter 23 Facility Design, Layout, and Organization part two

     In part one of this series, we outlined the process of building a new facility from scratch. It entailed four distinct phases: Predesign, Design, Contruction, and Preoperation phases. More detailed recap can be found here. 

    For part two we will deep dive an existing facility and how per the text (Essentials of Strength Training and Conditioning) the equipment should be laid out. Structuring equipment in an efficient way creates a flow to the workout and the participants can maximize their opportunities in the gym. Nothing and I mean nothing messes with your workout more than having to find equipment or search for equipment. Creates a painful experience working out. Ideally, you want to have the majority of your equipment on the ground floor with the manager's office centrally located to ensure complete supervision of the facility. In the event the facility is not on the ground floor then the load bearing capacity of the floor should be 100 pounds per square inch.

    Entering the facility should be accommodating for everyone. For every 12 inches of ramp then 1 inch rise are the recommended outlines. Facilities should have double doors or at least garage access to ensure large enough equipment can fit through the doors. Lights within the facility should be between 50-100 lumens to ensure enough lighting for participants to see, but not overwhelming to deter from the workout. Windows and mirrors can alter the amount of light emitted into the facility. 

    Ceiling heights should be able to accommodate plyometric exercises that utilize box jumps and tolerate vertical jump testing. 10-14 feet is the recommended height for the ceiling to allow athletes to comfortably use jumping plyometrics. In terms of flooring, it depends on what type of programs the gym is going to be centered around. For a gym that is going to incorporate plyometrics, sled pulls, agility and change of direction then turf is to be placed in the gym (and a large enough surface area to accommodate more than one athlete). If the gym is to be centered around Olympic lifts, then platforms are necessary. Platforms have a wooden square surrounded by rubber sections. The wood portion is to ensure athletes do not slip and rubber is to protect the flooring from bouncing weights.

    Ideally, the temperature in the gym should be between 68 degrees F and 78 degrees F. Temperatures too hot or too cold affect training. Too warm of a facility and heart rate could be increased while running on the treadmill meaning that the athlete may not hit true heart rate for a particular exercise. Humidity should be kept at 60% or lower. Anyone in the south knows that humidity is the archenemies of the summer, or in dad joke form, "It's not the heat.... it's the humidity that gets you" HVAC system should be set to cycle out air 8-12 times per hour to prevent stagnant air from creating a foul smell. If fans are to be used, then two to four fans are recommended every 1200 square feet. Music is a tool that gyms utilize to decrease RPE, however it is recommended to keep the volume to 90 decibels to ensure athletes can hear cues and instructions. If the gym were to have yoga or pilaties classes, then sound absorbing material can be strategically placed to ensure a low volume.

    Mirrors in a facility can be used to check form (or to check out the gains!) and make the room more aesthetically pleasing. Mirrors can create the illusion that the room is bigger, and when natural light reflects off the mirrors can create a nice visual look. Placement of the mirrors should be at least 6 inches away from any equipment and at least 20 inches off the floor. A typical weight plate is 18 inches so additional height for the mirrors is needed to ensure clearance. Mirrors being at least 6 inches away from the equipment is so that plates or dumbbells don't roll away and crash into the mirrors causing them to break. For anyone who is superstitious then we know that broken mirrors cause no gains for 7 years.                

Types of running explained part two

     In part one of this series, we covered long, slow, distance runs, and Pace/Tempo runs. In part two, we will cover Intervals, High intensity interval training (HIIT) and Fartlek trainings. 

Without further ado

Interval training

    If you remember intermediate pace training from a previous article you recall how we broke down our goal race into blocks and trained at a certain time. Interval training is similar with some added additions. A more concrete work to rest ratio and higher intensity. If intermediate pace training is hitting certain times within a "round" interval training is performed at a higher tempo and typically associated with time instead of distance. An example would be 1 min of running with 1 min or light jogging. Or running two min with two min of light jogging to recover. As you may have noticed it is at a work to rest ratio of 1:1 with shorter duration of three to five minutes. Since these are performed at higher intensity with low rest periods it is understood to not have full capacity when training thus making them very stressful. Due to increased stress, it is recommended to only preform these one to two times a week. The idea is to squeeze more training into less time. 

HIIT

HIIT training is interval training on steroids. Interval training is performed at a higher intensity. HIIT is all out effort for a time period then resting for a longer duration. It is recommended to perform these at 1:5 work to rest ratio. Meaning that if I all out sprint for 30 seconds then I would rest 150 seconds. On these types of runs you want a longer rest period to ensure the next round is performed. Optimally, you would want to spend several minutes above 90% Vo2 max during the workout. When used correctly, HIIT will boast your speed at the end of the race during that final kick. Since we are using all-out effort during these runs it is recommended to only use this style once a week.

Fartlek

    The last style of run is fartlek training. Fartlek comes from the Swedish word for speed play which means altering speeds during your run. An example could be running for five min then sprinting for thirty seconds then lightly jogging for two min then running for four min and so on and so forth. This is designed to break up the monotony of training. Or in some cases it can be used if your body isn't quite there to perform another type of running. Look, we all have a plan to run fast when we run then during the run we just don't have it. This happens. When it does-slow it down-then speeds up then slow it down. It is an effective tool in the tool bag. For Fartlek training aim to perform these runs at least once a week.   

    

    

What I have learned about blogging so far....

     When I started blogging, I used it as a study method for the Certified Strength and Conditioning Specialist (CSCS) exam. I figured that if I am able to read chapters from the book, take notes, then write about them then it would serve as an instructional method. To say this experiment worked is unknown. To a degree it has worked for the smaller details that I have overlooked have become second nature.

     I am about to schedule the exam this week for (fingers crossed) for another month to maximize study time. The exam requires memorizing certain tables such as work rest ratios for various methods of aerobic training, statistics pertaining towards athletic scores such bench press, squat, cleans and vertical jump in a plethora of sports. Nutrional factors such as Basal metabolic rate, macro requirements, etc. In addition to the scientific portion, I would need to know how to design a facility, athlete to coach ratios. This all in all is fairly intimidating. You have to fully commit to studying for this exam in order to be successful. When I got my Personal Training certificate, I was able to breeze through the curriculum then take the test and pass. This is a whole different story.

    What blogging has done is make me more focused on committing myself to something. Five to six days a week I am taking notes and writing about fitness. The commitment itself is the successful part. Over the course of studying for this exam I would go hard a few days a week, skip a few nights then study a few nights then relax. Rinse, wash and repeat. I did not see any success because I was not committed. This is more of a process driven endeavor. To me, it does not matter if I am able to monetize this endeavor. The important part is learning the time management factor. The carving out 20-30 minutes a night towards something is the important part. During this process I have learned about process of success and just how much of a uphill battle it can be. I watched a video the other day on YouTube about success and how your initially optimistic about doing something then once you figure out how hard it can be people quit before the success. Has this process been successful? Have I hit my ultimate goal? That answer is no, however what I have learned is the process. Nick Saban used to talk about "The Process" while coaching at Alabama. Through this journey "the process" hit me. It is not about the ultimate goal. It is about the grind. The grind of writing has made me better. That everyday grind is an invaluable tool to learn.

How my CSCS exam went...

      Walking into the testing center feels a lot like going to the DMV. You take a number, they call you up, you fill out paperwork, give multiple ID's and get your picture taken. They then give you a key to a locker and ask you to put all of your belongings into the locker. Then you wait around for them to call you back to the testing area. You are escorted to the entrance way into another holding area. From there you give your palm print, empty out everything in your pockets. I mean everything I had ChapStick in my pocket and they had me put it up. After all that you are finally able to sit at the computer and start the exam.

    I took the Scientific Foundations section first. It is a 95-question (15 are thrown out) within 1.5 hours. Scientific foundations entail exercise science, sport psychology, and nutrition questions. This was the section that I spent the majority of the time studying due to the sheer amount of information that could be asked about anatomy and physiology. Nutrition was also a bug a boo for me during the practice tests. Nutrition would be a word problem about macros and percentages of total caloric intake. Doing these calculations with a calculator is easy. By hand...not so much. I had to re-learn long division and multiplying sets of numbers. Taking the exam, I felt confident about knowing the material (or at least being able to eliminate answers). Some of the questions.... I had no clue. I was just hoping those were a part of the 15 questions that weren't used. Turns out I knew just enough I squeaked by with a 71. It is a go at this station!

    Upon completion they give you a 15 min break. That does not include signing out of the testing center and signing back in, so really, it's enough time to go to the bathroom and head back.

    Part two of the exam is the practical/applied section. It is 110 questions in 2.5 hours of time. Again 15 questions are thrown out for research. This portion is exercise technique, program design, organization and administration, testing and evaluation. On this section I felt that I could pass it by using my "gym" knowledge for technique and program design. They play videos of exercises and ask you to pick a coaching point or continue with technique. It is not obvious either; the videos have very subtle movements that you have to pick up. I mostly focused on the football, basketball, baseball for men and softball and basketball for women athletic profiles. Athletic profiles are your bench, squat, clean, body fat, Vo2 max and vertical jump stats. The sheer number of sports is insane. I took a chance and boy was I wrong. The test asked about strong man atlas exercises, lacrosse, swimming (basically all the sports I did not study for). This was humbling. I thought I had bombed it. Turns out I failed it by two questions...ouch! I would have rather bombed it then being so close.

      So, what did I learn? The test itself wasn't as hard as I thought it was going to be. I should have taken it earlier; I also should have taken my studying more serious as well. This is not an easy exam by any means. There are no shortcuts. You have to put in the work and multiple studying angles. For me it was reading the book, watching YouTube videos and of course this blog. I'll continue this process until I re-take the practical/applied section. Now that I know what the test is like and how to prepare, I anticipate being much more successful the next time.



  

    

Chronic aerobic adaptation's part two

         As you recall from previous articles aerobic training elicits two responses: Acute and Chronic. We have covered both so far. Part two is putting some "spinners" on previous articles. In terms of chronic adaptations, the time frame is 6–12-month window of aerobic training. So, good news we are past the early stages of gasping for air, burning legs and feeling sickly during the run-bad news you have to keep pushing your body in order to continue to adapt. You hear all the time that long term running is bad for your joints. This is untrue.... if this was a TV show or sporting event, we would say with one exception then break for commercial. Commercial....commercial.... commercial. Ok and we are back. As you run on hard (focus.... get your mind out of the gutter) surfaces like black top or concrete your bones adapt similar to that of resistance training. While bones continuously adapt with increases progression for resistance training the road does not change (it may...I live in the Northeast....the terrible winters create potholes due to the freezing and unfreezing of water, so new road is laid). Anyway, your bones will adapt then stop. Keep in mind that I am referring towards running on the road. Cycling and swimming either have wind resistance or fluid resistance. Training on the "roads" does not damage your ligaments or joints. The exception being (see what I did there.... brought you back from commercial.... gave you new information since your attention is locked in before the big reveal?) Strenuous running (12.5 plus miles per session) does decrease cartilage thickness. I know all the marathon runners are disagreeing with that statement. Remember what I mentioned adaptations? yep, they apply here. The human body is remarkable for adaptations, so the body will acclimate. Also, if you're training at that level then I am assuming you have the correct shoes for that distance and change your shoes frequently. Additionally, the rest and training are most likely on point as well. Even marathoners change training in the off-season to low mileage or alter training to have a heavy run than a light run.

    After the 6–12-month window training adaptations are generally due to improved running economy. Running economy is getting better at running form or running with better efficiency. Lactate threshold is how quickly your body can clear lactate. Lactate is the byproduct of exercise and can be trained with intervals.

How to figure out Volume and Rest for training plan

 In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order, 1 RM, and training load and reps. In the final part of this series, we will cover two of the final two topics: Volume and Rest. Volume and rest are two of the more overlooked aspects of building a training plan. Without further ado we will dive into it.

Volume is the total amount of weight lifted in a training session. That is simply the weight multiplied by repetitions and sets. If I bench 200 pounds 10 reps with 3 sets then its 200x10x3 which is 6,000 pounds for that exercise. This is correlated to the eccentric portion of the lift or the negative aspect of the lift. A better way to look at it is when the muscle is stretched. In our benching example when I lower the weight that is the eccentric portion. This is where the muscle tears or microtears and through protein synthesis the muscle grows back bigger. When folks hit a plateau performing eccentric lifts (spotters would help with the concentric portion) is a good way to break through the plateau. Scientifically speaking, the most gains are derived from added sets to the workload. 3x10 is much better for “gains” than one set of 10. For runners the total volume is a bit more complicated as distance and speed is measured into metabolic energy cost. For plyometric exercises this is the number of foot touches or throws that are performed.

So how much volume should I do? Don’t worry I have a chart.

Training Goal	Goal Repetitions	Sets
Strength	6 or less	2-6
Power (Single effort)	1-2	3-5
Power (Multiple effort)	3-5	3-5
Hypertrophy	6-12	3-6
Muscular Endurance	12 or more	2-3

    

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

One of the most overlooked aspects of a training plan is to allocate the proper amount of rest between sets. Having the proper amount of rest ensures the body is ready to perform another set. A simpler method is the relationship between load lifted and rest. The higher the weight then more rest is needed to recover. The rest period is dictated by goals. If the goal is to lift heavy weight then more rest is needed to hit your rep goal. Sometimes rest periods are expressed as W:R meaning work to rest ratios. You might see 1:1 or 1:5 meaning for 1 min of work its 1 min of rest or 1 min of work equals 5 min of rest. These are typically listed for aerobic training. Strength training is typically listed in numerically.  For brevity and clarity I’ll list in easily digestible terms of minutes and seconds.

Training Goal	Rest Period
Strength	2-5 min
Power (Single effort)	2-5 min
Power (Multiple effort)	2-5 min
Hypertrophy	30 seconds to 1.5 min
Muscular Endurance	Less than 30 seconds

 

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

Use this chart as a guide and keep the amount of weight and reps in mind. If I am on the 

lower end of reps then I should be on the lower end of rest inversely If I am lifting heavier weight with less reps then my rest period should be longer.

As you can tell, your goal of training is imperative towards building a complete training plan. Without a goal the reps, sets, rest can all be different. The key towards building a complete plan is to work backwards.

Practice part 2

      In our first part of the series, we discussed the multiple ways to learn an individual skill. Today's article will focus on a more macro setting in how to run practice in general. If you remember the previous article referencing Allan Iverson's practice rant in this article, we are Larry Brown (head coach of the 76ers) dictating how practice is going to run. 

    If you speak to any coach of any sport, you will get very different ways to run practice; Hell, you could speak to any football coach about how they run practice, and you will get varying results. For simplicity and brevity, I'll talk about three methods.

    Random Practice:

    Random practice is exactly what it sounds like....its random. You could schedule lunge jumps, depth jumps, vertical jumps and pogo jumps all one training session and in any order. As you may have noticed each "jump" requires different motor movements and presents a different stimulus. By performing each of these tasks you accomplish a good amount, however short-term learning is stunted due to the variability and lack of attention dedicated towards one movement. Continued random practice design in this format will lead to learning each of the movements.

Variable Practice:

    Variable practice on the other hand focuses on one skill set practiced multiple ways. Take the squat movement for example. Back Squat, Front Squat, Goblet squat and air squats are all under the same body movement just variations of that skillset. In the short terms skills are learned slowly but enhances performance that is more sport specific. In sports, not all movements are the same, so learning new motor movements are imperative in unfamiliar conditions. As a coach I can model variable practice that would stimulate game like conditions or to an opponent in individual sports.

Observational Practice:

    This style of practice is learned by observing the skill or task at hand. Using videos (film review) or live demonstration are examples of how to incorporate observational practice. Pairing your most technique savvy lifter with a novice lifter can reap benefits for the beginner as they can watch the technique and learn. In sports example this is Patrick Mahomes learning from Alex Smith by watching during his rookie year. Or a freshman learning from a senior. Alabama football used to stack depth with talented players, so they can watch and learn from more experienced players.

    Incorporating each of these styles will facilitate learning amongst your players. A key aspect is knowing your players and how they respond to different styles. 

    

Assigning a Training load and repetitions.

   In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order and 1 RM. In this part, we will discuss how to assign a training load and reps for a training plan.

    Before deep diving into training load and reps. You have to ask yourself what is your goal? Are you building muscle, Build endurance? Be able to lift maximum weight? These goals factor into your training load. The NSCA recommends %1RM and number of repetitions chart that plays a factor into your fitness goals. 

% of 1RM	Number of Repetitions
100%	1
95%	2
93%	3
90%	4
87%	5
85%	6
83%	7
80%	8
77%	9
75%	10
70%	11
67%	12

    

Training Goal	%1RM	Goal Repetitions
Strength	85% or greater	6 reps or less
Power (Single effort)	80%-90%	1-2 reps
Power (Multiple effort)	75%-85%	3-5 reps
Hypertrophy	67%-85%	6-12 reps
Endurance	Less than 67%	12 reps or more

     For these two charts you find the vin diagram of what your goal is (Strength/power/hypertrophy and endurance). Take your 1RM and multiply it by the recommended % and line up repetitions. Strength is exactly what you're thinking. The maximum amount of force exerted. The sports equivalent would be your strong man competitions, powerlifting, and football players that are involved at the line of scrimmage. Real life examples would be adding strength without necessary adding size. Your power is exerting force with speed. These are where the recommended % of 1RM can be altered since technique trump weight. These are your shot putters (single effort). Multiple effort would your basketball, volleyball players that have to jump multiple times in a play. For me being in the Army we have an event called the standing power throw that is performed twice. To get better at this event I would train power in multiple efforts. Hypertrophy are your body builders-your folks that are looking to add lean muscle mass. Muscular endurance are folks that want to build endurance that will help them perform in aerobic activities.

    Goals can be changed throughout the year as well. Lifting heavy with a focus on strength can be a training plan for the next month then switch to hypertrophy then endurance, etc... 

         In order to maintain muscular adaptations, you have to continuously add volume to the workouts. More often than not your adding weight to the workout. Two methods are recommended. The 2x2 rule where you lift two reps over your assigned rep load for two straight workouts then add weight. Another method is to add weight each lift. For the upper body 5-10 pounds is recommended while 10-15 pounds for the lower body. A way to implement training without overtraining is to break up your training days to heavy, medium and light. If your training Monday/Wednesday/Friday then Monday can be your "heavy" day, Wednesday can be a medium day and Friday can be a "light" day. These preserve muscle breakdown too fast and keeps your CNS inline without burning out your nervous system.