How your body responds to exercise

     For this article we will speak in general terms about your body's exposure to exercise. It will be a blend of periodization and response.

    Most folks that go to the gym have a plan. That plan could be upper body, lower body, push/pull, or a bro split. A more advanced planning is high intensity day then low intensity day. Either way you slice this pie you're planning a weeklong training period. The mental thought process of planning a workout is micro look at periodization. Planning chest one day then legs another gives the chest a time to recuperate. That is taking in account of response. Unless your David Goggins you're going to need rest periods to recover from exercise.

    How your body responds can be explained nerdily (not sure if that's a word, but I'm going to send it.... it's my blog after all.

    Three ways it can be explained: General Adaption Syndrome (GAS), Stimulus-fatigue-recovery-adaption theory and fitness-fatigue theory. What in the world do this mean? I'll learn you.

GAS

    GAS incorporates three distinct phases Alarm, Resistance, Supercompensation and overtraining. Alarm is simply introducing stress ie the initial phase of training. An example is lifting heavy weight. That first set of heavy squats is a stress point for the body and the body starts to react. Doing 4 sets of heavy squats is the resistance or resistance. Supercompensation is the gains (or new level of performance) that you obtain from lifting heavy weight for four sets. I'm oversimplifying the process but that is what it is in a nutshell. Overtraining is when the stress is too high. This is typically associated with delayed onset muscle soreness or DOMS. That would be conducting four sets of heavy squats five days in a row. GAS is something that we incorporate into our workouts without even knowing it.

Stimulus-fatigue-recovery-adaption theory

    This theory mimics GAS. First comes the stimulus, then fatigue, recovery adaption. Or lift weights, get tired, get gains, ability to lift more weight.

Fitness-fatigue-theory

    Very similar to the two previous theories with one part added on. The more intense the fitness the more rest time is needed.

    A more basic outlook is the higher intensity exercise the harder the body works to recover, the better the gains.      

The real value of fitness

     If I may paraphrase one of the best gangster movies ever made, 

"For as long as I can remember I have always been in shape"

    In high school I was friends who took fitness seriously, we lifted weights we ran, played basketball, football, softball, anything with a sport we played. Throughout adulthood I was always doing something physical either playing sports, running or lifting weights. Even in the Army it was doing extra workouts in the morning and after training. Even when I'm TDY (Army slang for work trips for class). I will work out in the morning then if time permits work out again in the evenings. Now, I'm never a max the PT test kind of guy. I've settled into the 90% in each category type of guy. Does being in shape help with the military-yes. The more profound effect however is deeper.

    It is having a healthy body as I age.

I'm 39 and I feel like I am at the peak of my powers.

    Let me reiterate, I'm not a max out guy. What I do is discipline and that's helped me even more. I stay away from alcohol, "unhealthy" foods and keep up with fitness. My peer group is suffering injuries or have lingering injuries. A bad back, a bum knee, screwed up tendons, multiple surgeries. One could say that I have been lucky (which I have). Another way to look at it is that I have taken care of my body, so I can do multiple things in a day and not get tired or wore out. Those days to happen more than I care to admit but for the most part I am physically able to do what I am supposed to do. Take the past few weekends for example. Two weeks ago, I was able to go for a run, partake in a vendor event selling 3D prints, then help a family member move. Last Saturday it was go for a run, work outside cutting tree limbs, disposing those limbs, then going back outside to do more yardwork.

    The point is the more you focus on fitness in your 20's and 30's it will pay off when your 40.  

I started taking creatine

     Creatine is one of those supplements that I have studied as a part of my graduate degree and Certified Strength and Conditioning Specialist (CSCS). I know the benefits of the supplement. I have even recommended it to my clients and people that I work with. Even went as far as pulling up the text for recommended dosages. Creatine is one of those supplements that is recommended to "load" a dosage for the first 10 days or so then level off with 5g daily. Loading is only recommended but is the fastest way to see results. 

     Never pulled the trigger until recently. On a whim I bought some.

    I started mixing with my overnight oats in the morning. Milk/oatmeal/protein/creatine.

     After only a few days I felt the result. Not physically, but mentally. I felt bigger. I was lifting heavy and felt strong. My splint was a gym bro split of back, shoulders, sprints, chest, legs, LSD run, so kind of a bro split since I incorporate running into the plan. The plan itself revolved around rep ranges of 4x5 for deadlift and squat and 6-10 rep range for everything else. I included low intensity plyometrics as well. I few boxes jumps and broad jumps on deadlift and chest day to not affect the sprints/running. For the record I like running. Plus, when you couldn't run for months because of deep trigger points that had to get dry needled you appreciate running a bit more. On a side note, dry needling knocks you out for a few days. I walked with a limp for days after. Getting back to running was horrible. I was completely out of breath running one mile, so I want to maintain some sort of aerobic fitness. I won't make gains aerobically with only two days but at least I have a base.

    Anyway, back to creatine the psychological results were almost immediate. Physically, I'm not sure yet. I want to be on it for a at least two weeks before noticing any physical changes within my body. Now, I'm curious for the next cycle to take pre creatine measurements then after 4-6 weeks of lifting see how much I can do. That is an experiment for future blogs. 

    In terms of creatine itself, its cheap (less than $14 bucks), and can be incorporated into foods that I already eat-meaning that it's not out of the battle rhythm for food. I don't have to bring a shaker cup to work or bring the bottle to work. If the mental effects are immediate then physically, I should expect changes in the next week or two.

    For a grading scale I would 10/10 recomend   

    

     

     

How it feels to be running again.....

         About a month ago I had to get some dry needling done on my calf. I noticed over the summer that my right calf would cramp any time I would go running. At first, I thought it was a nutrition problem. Coming from the northeast to the Mid-Atlantic I was introduced to something I hadn't faced in years: humidity. Moving during the summertime quickly reminded me of just how hot it can get in the south. It got hot up north but not choke the life out of you hot. I assumed that I wasn't drinking enough water or eating the right foods before running. I altered my diet, drank more water and nothing worked. I finally (only took me all summer) to go to a physical therapist and he said I was huge trigger points within the calf and he would have to perform a series of dry needling. "Ok, cool, sounds good" little did I know what this would entail. For starters, I would not recommend doing this on a whim. The procedure is sticking a needle directly into the muscle in order to have it twitch to hopefully relieve the trigger point. Once the needle hits the muscle it contracts-causing pain. The first time I could not walk for about four days. The next time was better but still sore and tender after 2. The final time only took me a day to get over it.

    The next painful part was getting back into running. They put me on a plan to run a quarter mile at a slow pace two times a week, then three times a week, then four, then a mile. It was a slow progress. After not running for months that first run was wonky. My legs felt weird, and I quickly ran out of gas. It was a little embarrassing to only run a mile and be done. After two months of slow, steady progress I noticed my body adapting to the new stress. I was able to run harder and longer with no pain. After a while I was able to run a 5K then intervals, then sprints.

    It felt really good to be able to run again.

    Normally I break my routine into two days of running and three days of lifting with a stretch day at some point during the week. I am now operating a good speed and good pace to get something out of the run. It is one thing to hit a PR squatting, but completing a hard run is another. The runners high is real. The feeling of completing a difficult run is so much more satisfying than completing a hard lifting session.

    Going forward I think I'll break down my training cycles to avoid such an injury again. I'll keep running in the spring.... fighting allergies along the way in the springtime! and moderating lifting. Then turn back to lifting during the summer with increased sets and increased overall volume during the resistance training. I think focusing on one over the other is the way to go. Not all of us are Nick Bare that can do both at such a high level  

CSCS Test result

     Last summer I took the CSCS exam. The exam is broken down into two parts: scientific and practical. The scientific part is based on scientific principles of exercise: muscle movements, muscles of the body, concentric and eccentric movements. Also, the bodies' reaction to exercise wither that be resistance training or aerobic training. After taking that portion, you take a 15 min break then conduct the practical side. The practical involves testing procedures, workout routines, how to of certain tests, exercises, plyometrics, etc. All in all, it is a beast to take 

    My preparation was not all that great. I would study, but only if it fit into my schedule. I took a lot of evenings off due to feeling tired, not feeling like it or the rationalization of having a bad day. I completely underestimated the exam. I thought perhaps my baseline fitness knowledge was enough. I was able to squeak by on the scientific portion and barley fail the practical. It was like a gut punch. I started studying right away for the practical, re-reading the text, making flash cards and writing down each segment of the book. Mentally, I wasn't confident. I feared taking the test again. Doubt crept in my mind as I struggled to pay and schedule the test. 

    I made a decision. I would schedule the test and pour everything I had into test preparation. I made a schedule. I would go into work early and study then in the evenings I would study again. Over and over again I would write down formulas, implement the lifts. I also started to train folks at the gym. I would design a workout then have my clients conduct those exercises. The night before I would write down the workout, look at the book, watch YouTube videos to fully understand the material. After a few months of this I was able to work through every exercise, every work to rest ratio and every physical test. I used my clients as Guinee pigs to study.

    The day of the test I was nervous-nervous to the point where I became sick. I could not stop using the bathroom. Driving to the testing center was a chore because I started to become nauseous. After checking in I was able to use the restroom, clean myself up and wait for my turn. 

    The testing proctor came out and said there was a delay in testing as the system was down and no idea when it would come back up. This bought me time to use the bathroom again. After what seemed like forever the systems came back and up, and we were told 15 min then the test would begin. Feeling better I went out to the car and stuffed my face with food. I felt re-energized. Starting the test is fairly simple to go through. You read the rules, sign a NDA and do practice questions to familiarize yourself with the controls. This of course is timed. I took that time to brain dump everything on the provided scratch sheet. Every formula, every work to rest ratio, every detail I wrote down. I took the entire time to do this.

    Once the test began, I was able to reference every note I took. Basically, it was like studying all over again. Any time I was not sure I looked at my notes and found the answer. This in itself only makes your 67% confident as each question has three answers. One you can eliminate right away and the other two are close enough to doubt yourself. This makes it extremely challenging as an argument can be made for one or the other. The entire test is 115 questions. I had questions about 15 of them that I wasn't sure. That could make or break you. After completing the test, I was confident that I passed but again your never sure until they give you the results.

    When I exited the room two other people were checking in, so I had a few moments. I again went to the bathroom (this time just to pee). I came back, retrieved everything out of my locker (Did I mention they make your take everything off before the test?) Yep, it's that serious. Walking back, I tried to read the test protector's body language to see if that would tip me off. Nope she was extremely professional and handed me the results upside down. I flipped it over and saw the PASS. I did my best Tiger Woods fist pump and celebrated. It wasn't a celebration it was a sense of relief. It was that athlete that poured everything into a competition and winning. It's not the winning its the gratification of all those hours of studying meaning something      

      

First experience with dry needling

     Over the summer while we were moving down south, I started to experience cramps in my calves while running. I went for a run one evening, and felt a slight cramp coming on in my leg then boom intense cramp. I chalked it up to new environment (the south is slightly more humid than the northeast), not dialed in nutrition or hydration. I took two weeks off from running then went for another run......another cramp ensued. I was a tad frustrated but ended up taking a month off from running. This coincided with my shifting into more of a lifting heavy type training. By the way if your accustomed to lifting with 3 sets then jogging or doing some sort of cardio after then switching to 4 sets with no cardio you will get sore for a week. On the other hand, I did enjoy my newfound muscles.

    I did that for six weeks (standard micro cycle) then decided to start running again. It was that cool fall weather that is perfect for running. I started off slow with a goal of running 12 min for two days a week. First week went well-then it all went to crap, and I started cramping again. This time it would knock affect me for longer. Instead of a day or two it went on for a week.

    Being a man, I did not want to go to the doctor. I had this gut feeling that they would say stop running and rest up your leg. When you're in the military that is not an option. I have to run for a physical test. I knew it was not serious enough for a long-term permanent profile, so I swallowed my pride went to the doctor. Being in the military everything works with the speed of a glacier. Making an appointment is like pulling teeth, "We aren't accepting new patients" "You need to go to sick call" I called and called seeing if anyone canceled and lo and behold a cancelation. Finally, an appointment with a doctor to get a referral. The doctor agreed that I should see a physical therapist (duh!) that of course took another couple of weeks to get. 

    The day of the appointment the physical therapist took all of two seconds to diagnose me. In laymen's terms I had several knots deep within the muscle belly. He recommended dry needling to get the muscle to relax. He would stick a needle in the muscle belly for it to contract then relax on its own. Metaphorically it would be like popping a ballon.... only the ballon is my muscle and inside of my body 

    Let's do it.

    When he prepped the needles, he gave a warning. This will hurt and you will experience soreness. I may miss the intended muscle and, in his words, "If I get the wrong part of the muscle, it will get angry and contract" In my mind this seemed like a good tradeoff. Little bit of pain for relief. He started the procedure and quickly found the suspect muscle and inserted the needle.

    He immediately found the muscle in question and inserted the needle. 

    HOLY CRAP! 

    The contractions were strong and quite painful. "Yep, I found it" No shit doc. He paused waiting for the contractions to stop then poked me again, another powerful contraction. 

"Got it again" 

"yeeeeeep you got it alright...."

    The pain was quite intense. To his credit he asked if I wanted a break......nope just do what you got to do. Eight needles later (If the knot is strong enough, they break the needle). 

    Ok, let's try it, walk around a bit and let me know how it feels. I tried to walk around and nope pain was still there.

    Round two of dry needling-pain was intense but not as long. Short, high intensity contractions. Several needles later he was done.

    I walked around a bit (with a limp). Ok, that looks ok. Come back Monday and we can finish up everything. I thought to myself Oh great I get to go through this again.

    It was obvious that I did not think this one through for I still had to drive home and since I'm uncoordinated I had to drive home pressing the accelerator with the same leg that I had the procedure done on. 

    I had the appointment after lunch, and it is still sore and hurting (way to undersell the follow up pain doc). Sitting down feels good.... until I get up and start walking around then the pain comes and I'm limping around the house. 

    Ever walked around the house with a limp around a 9-year-old? He was taunting me the whole day. "Dad, your old!" "Dad, you want to race. I bet I could beat you! Thanks son-appreciate the support. After the initial mocking he seemed generally interested in what happened. I showed him where the doctor stuck me and showed a few YouTube videos of what happened. I did my best to explain and he seemed to get it.

I have the weekend to recover before round two on Monday.

     

        

How I train my clients

        I received my certified personal training (CPT) certificate a few years back. Due to the unpredictable nature of my previous job as an instructor I wasn't able to fully use the certificate for extra money. I interviewed for a few places and either the time or the money was not quite right. (This is where I learned that personal trainers don't make squat.... pun intended). Moving down south with a more predictable schedule I was able to use my cert to make money. Again, I interviewed at a few places and money was the biggest obstacle (This comes from a place of ego, but my knowledge base is much higher than a dude with just a CPT). I was able to land a job with a large company and the money/schedule was on point. I learned the nuances of training and found out it is selling used cars. (The worst part about the job). I do have a personality and could have sold myself to clients. That felt cheap and unethical. Why would I take a car payment away from someone and lock them into a contract, and hound them over the phone to show up.

    What I did learn through this process is to wait for someone to ask about personal training. No need to constantly sell myself or use my interview techniques to get someone to sign a contract. My cliental would be smaller this way, but timewise it is for the better. I was able to procure some clients and spent the first few sessions instructing them on techniques about lifting and spread some knowledge. After two sessions it reaches a decision point. Do you want to continue, or do you have enough knowledge to go forth on your own? 9/10 they want to proceed with training.

    

    I charge $20 a session because I want it to be affordable and maintain flexibility in my schedule. Due to my job, I take classes, travel for work. That structure maintains a flexible schedule.

    During my sessions I train my clients like athletes.

    I run them through a RAMP warmup, utilize plyometrics, incorporate sprints and agility sessions along with heavy resistance training. Even with the females that I train who want to "tone up" I have them lift heavy. I explain that males and females can be trained the same way with different endocrine responses. Therefore, you won't get bulky or have Ronnie Coleman type muscles. Lifting heavy will tone you up. I tell them my job is to get you bigger, stronger and faster. I'm not into training to lose weight. That will come with time. What you look like in the mirror is more important than a scale.  

    I go over the specific goal of the workout with them and let them know why we are training this way.

       Pro Aglity tests, T-tests, vertical jumps, broad jumps, sprints and heavy compound lifts are on the schedule with training.

    To my surprise, all of my clients really like it. They enjoy lifting heavy, they enjoy sprinting (to a degree). I incorporate all of my fitness knowledge of energy systems into the training. For example, if we are doing sprints, I schedule 15 second max sprints with 230 seconds of rest to train the phosphagen system. Plyometrics are the same way. I follow the 1:5 ratio with plyo's. It takes a few sessions to get them used to jumping five reps then resting for 2 min. I do this to ensure the body has recovered and to get the highest quality jump not to jump for the sake of jumping. 

    With the positive feedback received for each workout, I'll continue to train this way.   

    

         

The great kid equalizer

     The kids are out of school for Christmas break for the next two weeks. The big question is, how do I keep kids occupied and entertained for two weeks without breaking the bank? Christmas helps with a new influx of toys and games; however, you can't expect a kid to stay inside all day and be happy. I take that back my oldest would love to stay inside and play video games. He plays games with no ending (Minecraft, Fortnight) so it is easy to lose track of time. Both of my kids have very different interests so doing an activity that they both like is always tricky. One likes Pokémon and the other likes Hot wheels. One enjoys going to the library while the other one prefers the playground.

    This was me the past few days. "Do y'all want to go to the playground today?" (Before you say anything, it's been 40 degrees with sun. Kids will be alright outside for at least 45min). One would say yes and the other would say no. Same with library or walking around the mall. 

    Then it hit me......our local gym has an indoor pool! We have had mixed results with that pool before with either the water temperature being cold or asshat lifeguards that confuse adhering to the rules to being a complete asshole. To say I was skeptical of going to the pool is an understatement. I trudged on anyway packing swimsuits, toys and towels into a bag and heading out.

    We got to the gym, found the locker room, got dressed, and started heading to the pool. I remind the boys to listen to me and the lifeguards, because we will head out if necessary.

    Walking in I noticed we were the only ones there.... cool! I have found out that when you have two special needs kids having no one around is perfect.

    The boys and I had so much fun playing in the pool. We played monkey in the middle with a water ball, we raced, we play fought over one of the pool's toys. The lifeguard was super chill too. He walked over to the main area to fill out a report. I noticed a boombox next to him. 

"Hey man, could you play music? If anyone else comes in you can turn it off"

"Yes, but I got to turn it off if anyone else comes in"

 "That works!"

He played Christmas music but still a cool gesture.

The best part about the pool is that the boys are chill for the rest of the afternoon. Nothing like sacrificing an hour to hour and a half in the pool for a few hours of chill time. I would make that deal 10 times out of 10. We have enjoyed the pool so much that we have went for three straight days. It works for me. It's free (outside of a gym membership) and it's a physical activity. We call that a win win in the parenting scoreboard.

    

        

       

Home for the Holidays

     When you're an active-duty service member either being active or some flavor of AGR you get accustomed to spending the holidays at home (wherever that may be) or at a friend's house. For the past eight years we lived that life. We would spend Thanksgiving at one friend's house then host Christmas another time. We would budget time throughout the day to call/facetime family. As with any situation we adapt, our kids adapt. We become acclimated to this lifestyle. This isn't a complaining article. We accepted this lifestyle when I agreed to become AGR. The Army Gods were smiling on us when we got stationed at home. We are 40 min away from my parents and two hours (Northern Virginia traffic is included in the trip) from my wife's parents. We have spent the past two holidays with family, and it has been amazing.

    This morning for Christmas our boys opened Santa Clause presents. Played with their new toys. We are a board game/STEM type of family. We try to avoid electronics as gifts. We want our kids to incorporate other people into activities. 1) to learn new hobbies and 2) learn how to communicate with other people.

*Ever been in a group full of people that are constantly on their phones? Yep, it's terrible. Put the phone down and have an actual conversation. 

Around lunch time they asked when we were going to call the grandparents. We told them that we wouldn't be. They appeared sad but over the course of the years they have adapted. Instead, we told them....

Grandma and Grandpa were coming over to visit. 

They were ecstatic! 

For the first time in eight years, they would be spending Christmas with their grandparents!

They whole crew came over, grandma, grandpa, uncles, and cousins. 

We had a great time sitting around talking, catching up and playing with the kid's new toys. At one point the kids were playing with the cousins, and we were able to have uninterrupted adult conversation. For those with kids you know how valuable that time is. We were able to make plans for the next time to hang out. That was the coolest part about the evening. The ability to say, "What are you doing next week?"          

This was the first time in a long time that Christmas actually felt like Christmas.

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.   

    

    

How to use the Karvonen formula for running

 In the last article we talked about how to build an aerobic fitness program. 

    For this one we will deep dive on how to build a goal intensity. This requires a deeper understanding of the overall goal of the workout. Is the goal to go on a long, slow, distance run or to run at a high tempo training at race pace? Or in certain cases are we trying to vary between intensities?

    Why should you pay attention to intensity of aerobic training? Two reasons, one, we want to slowly increase the intensity over time in order to continue to adapt our bodies to training or in a laymen term: Gains. In order to get stronger, you continuously add weight to the bar to increase the intensity. Same with running. Two, on the long, slow distance days or recovery days we want to keep the intensity low to help recover from a higher intensity run or to prepare for a more intense run.

    With the prevalence of smart watches monitoring heart rate is easier than ever. Meaning you can actually do this and have it work. 

    Now the moment y'all (I may have a master's degree but still have southern roots) have been waiting for: The formula.

Are you excited? I bet you are. Nothing gets people fired up like a good formula.

    Ok, here it is:

Age predicted max heart rate (APMHR)=220-age

Heart rate reserve (HRR)=APMHR-Resting heart rate (RHR)

Target heart rate (TRR)=HRR x intensity + RHR

    Looking at the formula you may find that you are missing some variables. Age is self-explanatory, resting heart rate requires a little effort on your part. Find your pulse and set a six second timer. Count your pulse then multiply by ten. Thats your resting heart rate. Intensity is up to you. Do you want to stay within the 60%-70% intensity? or 70%-80%? pick something that fits into your aerobic plan. I'll take myself as an example.

Age=38

RHR=55

Intensity=50%-60%

Let's plug those into the formula

220-38=182

182-55=127

127*.50 and 127*.60=63.5 and 76.2

63.5+50=113.5

76.2+60=136.2

113.5+55=168.5

136.2+55=196.2

To maintain my 50%-60% my heart rate should be between 168.5 to 196.2. With the tenths place it is generally accepted to either round up or round down.

So, final number is 169-196 heart rate is the goal.

Keep in mind that the first stretch of the run it is going to be a challenge to hit the floor heart rate. Don't panic just keep running and your heart rate will catch up.  

   

What you should know about plyometrics part 2

      In part one we covered the basics of plyometrics and the Stretch Shortening cycle. Today we will cover the "how to" portion of the exercise.

    Technique should be the first priority when conducting plyometrics. Good proper landing technique is paramount. Center of gravity should line up with your base of support. Any deviation could potentially lead to injury. You might hear that you have to squat your body weight or 1.5 times your body weight in order to start plyometrics. Some coaches will implement this to ensure their athletes can handle the intensity associated with the exercises. You can still implement plyometrics without being able to squat that amount. Technique should be prioritized. 

    Proper footwear is imperative for plyometrics. The high intensity and impact of plyo's require shoes that are stable with high ankle support that are made to go in all directions. Ideally, you would want a shoe that provides enough cushion to absorb the force of the body. This means that running shoes are a no go. Running shoes, typically are lighter with low ankle support that are designed to go one way-forward.

    When looking for landing surfaces for jumps should include grass, suspended floor or rubber mats are good choices for landing surfaces. With rubber mats check out the thickness of the mat before using it. Any mat over 6 inches extends the amortization phase thus not maximizing the effect of the exercise. Trampolines work the same way. The way the material bends upon foot contact absorbs majority of the force and lengthen the amortization phase. On the flip side concrete, tile and hardwood are bad choices for jumps due to the impact of the floor.

    Boxes that are used to box jumps should also be considered. Boxes should be large enough (18-24 inches) and be constructed in such a manner to make them non-slip. This can be achieved with non-slip treads, sand (mixed in with pain) or a layer of rubber on top to prevent slippage. 

    

     

Why I quit commercial personal training

     I got my Certified Personal Trainer (CPT) from NASM a few years ago because it was the next level of fitness knowledge. By then I had a master's degree in Exercise Science, so the fitness stuff was more or less a review. The concepts that were new was the business side of personal training. The process of building and making a sale. Fast forward a month or two and I passed the test.

     I inquired about using the base gym for personal training. The deal was I had to pay the gym a % of the sale to "rent" the gym. I turned that deal down. The gym was free to base members.... why would I pay for something free?

    After we moved to our new duty location, I fired up indeed and applied to a bunch of gyms to train as a side hustle. This is where I learned the "real" business of gyms and personal trainers. One gym offered me $12 bucks an hour to train. I was shocked at the offer.... $12??? Really?? Get the heck out here. I could have acted maturely and thanked them for their time. I did not. I asked if the gym would pay for my doctorate? pay to market my book? I made the case that you would be the only gym in town that would have a doctor level education personal training or how many gyms have a published author for a trainer. Shocker they said no.

    Another a few rounds of interview with either too little money offered or would not work time wise I found a gym that would be flexible with hours, cool with me leaving from time to time (they had two other Army guys training), and the pay was head and shoulders above all the other gyms. I accepted the offer and started training.

    Training consisted of learning the Functional Movement Screening (FMS), In Body machine, and practicing reviewing a person's exercise and nutrition background and fitness goals. All easy topics for me. Giving me an opportunity to talk fitness with someone is like those memes and reels with "Let him cook!"

    Learning the computer system for scheduling and inputting session was a bit more complicated, but doable with notes. This would have been one of those things that would have taken me a bit more to learn. I learned the basics and thought I was good to go. The way it worked at that gym was that membership could "book" a member with you to go over FMS, In Body then a fitness history conversation. After that setting you get 1 free session with a trainer. All this is free for members 

    I was booked with an older gentleman that was actually in good shape. He exercised three days a week already, ate well, didn't smoke, drink, consume soda and only drank black coffee. He moved well during the assessment. The conversation was really good. We mostly spoke about family and how he wanted to be physically there for his grandkids. At the end of the conversation, I told him that he didn't necessarily need me to train him. I could meet with him for the free session and show him how to perform basic lifts then that's it. He's already in good shape and he could save his money and take his grandkids to get ice cream. In my mind I was making the right decision for this guy. Personal training is expensive, and I did not want to take this guy's money that he could have spent on his kids and grandkids. 

    My boss on the other hand didn't see it that way. It was a protentional sale that I failed to close. Me being older I know that commercial gyms are a business, and a part of the business was making money for the gym. I don't blame her for the reaction. If my paycheck depended on my employees' booking clients, then I would be more focused on that aspect too. That sentence makes her seem like a scrouge like character. Nothing could be further from the truth. She would have been a really good boss. Very few civilian employers understand work/life balance and she was one of them

    That ordeal stuck with me for a while. It made personal training more of a selling business instead of a fitness business. I learned the majority of what I know from free resources on the internet, so shouldn't I pay it forward? I watched lectures from folks with PhD's putting out information on YouTube, Who I'm I to charge someone $34 bucks an hour for fitness knowledge when YouTube exists. This was my problem with commercial personal training. It's all about the sale instead of fitness. Ethically, I could not justify taking Somone's car payment in return for training. 

    Training is more than fitness knowledge; its relationship building and holding a client accountable for their fitness. However, that relationship is dependent on you paying me. You pay me to hold you accountable? Do I want to work with someone like that? I need to text/call you multiple times in order to get you to show up? What's going to happen when I move, or you stop paying me? Those reminders will stop, and you will be on your own to accomplish your own fitness goals. 

    A wise man once said, "Don't horde knowledge"   

     

The best stretches you're not doing....

       This article can be a bit misleading.

    I'm not going to deep dive which stretches that you should incorporate into your routine. Generally, more active people are more flexible than non-active people, females tend to be more flexible than males and younger people are more flexible than older population. Much like any aspect of fitness flexibility is highly individualized. One person could have higher flexibility in the hips while the shoulders are tight, or a person could be flexible in the upper body and have tight hip flexors  

    When it comes to stretching there are typically three categories of stretching: Static, Ballistic and PNF. The first two I'm willing to bet that you have some sort of familiarity with or possibly perform them without knowing all the details. PNF is a unique stretch that is not widely used in the fitness community but is superior to both. I'll kick off with a brief description of each type then go into the different methods of PNF and why it works. Before we deep dive each type, we have to go over some vocabulary. 

    Active stretching is the person actively providing the stretch

    Passive Stretching is using external source such as another person or a machine.

    These definitions will come in handy as the article progresses.  

Static

    Static stretching is an active stretch performed slow (as to not engage muscle spindles and illicit the stretch reflex) steady stretch to mild discomfort that is held for 15-30 seconds. The old school sit and reach test is a perfect example of static stretching.

Ballistic

     Ballistic stretching is marked by a "bouncing" movement that is not held. It is often used in pre-exercise warmups, however if not performed or supervised correctly then it can lead to injury. It is proven to be just as effective as static stretching in terms of increasing Range of Motion (ROM). Given that it is a high-risk maneuver it is often skipped in favor of a dynamic warm up and static stretching. 

PNF

    PNF or Proprioceptive Neuromuscular Facilitation is the best stretch you are not doing. The stretch itself us conducted with a partner (This part may be impractical due to not having enough personal nor the know how to conduct this style of stretching). Since PNF uses a partner, it includes passive and active movements. Additionally, PNF uses isometric and concentric movements to enable autogenic inhibition. PNF can be accomplished in a few different ways. For the sake of this article, we will cover two: Hold-Relax and Contract-Relax.

    Hold-Relax: Hold-Relax begin with a passive movement that is held to the point of mild discomfort for 10 seconds. Then the partner holds the limb to cause an isometric muscle action for 6 seconds then another passive stretch is held for 30 seconds. On the second static hold the ROM should increase. A video example can be found here 

    Contract-Relax. Contract relax begins similar to the hold and relax technique with a passive stretch for 10 seconds. Then the partner provides resistance through a concentric movement. Then another static stretch is used for thirty seconds. A video can be found here     

I recently took a job as a Personal Trainer.....

        As the title says I took a job as a Personal Trainer at a local gym. I got my Certified Personal Trainer (CPT) a few years ago with no intention of training people (ironic right?). I got it to further my education in fitness and it was free. Not entirely free since I had to join the military to reap the educational benefits. I applied to a few gyms, took a couple phone interviews, in person interviews just to have the conversation and see what fitness as a business is all about. Some interviews were more successful than others; Some gym managers spoke the entire time almost bragging about the years training which turned me off.... why would I work with a know it all? 

    In person interviews were more successful since I have a personality, a degree of knowledge about fitness, and a rolodex of pop culture references that I use to bring humor to the table. I was even offered a few jobs at the table, but much lower price than I anticipated. I have a master's degree in exercise science, CPT, passed a portion of the CSCS, written a book about fitness and a fairly successful blog. For the military I have experience as an instructor and as a Drill Sergeant. In my mind I was worth at least $25-$30 bucks an hour. The offers were much lower than my ideal price range. The biggest hiccup was lack of experience. I would shift the conversation towards the military as I train military personal. Majority of gym managers did not care nor care to upgrade the offer. I ended up turning those jobs down. During the "offer" portion I was reminded of a quote by the Joker, "If your good at something. Never do it for free."

    Fast forward to after our move I found two gyms that passed the vibe test and offered a decent price range and amenities (free gym membership, discount family memberships, flexible schedule). I met a few other trainers during both interviews, and they are outstanding people. I ended up taking one of those offers and things were peachy.

    The first couple days of training went really well. It was all about fitness which is my strong suit. My first two training days ran long because the conversation was that good. Giving me a platform to talk shop and showcase a personality is a home run. The past few training days make me question fully immersing into the profession. The pitch to close the deal is awkward-borderline scammish. I felt dirty asking someone to cough up a large sum of money because it is most beneficial to me. I know that any increase in activity level and dialed in nutrition will yield positive results. The fitness information that I know can be researched online in free platforms. What can I offer you that a free YouTube channel can't? This is the part that I struggle with. Additionally, my pitch is centered around one question, "Do you want to get better?" This works for military personal as I can play to their ego. Using that technique to a 45-year-old mom with 3 kids doesn't bode too well. When protentional clients bring up how expensive it is then I'll say money is a tool and your health is worth the investment. That doesn't bode to well either when folks have a mortgage, water, utilities, kid's activities to pay for. If personal training was all about fitness, then I would be 100% on board. The "sales" part makes me feel like a used car salesman. Perhaps this just something new that I need to overcome to in order to be successful in this industry.

   

What you are missing in your warm-up

     Warm-ups are a significant aspect of a workout. The goal of every warm-up is to serve as a mental and physical preparation for training. Warm-ups typically fall into two categories: Active and passive. Active warmups are activities that actively prep your body for training while passive warmups are activities that are more stationary. An example of a passive warm up is using the seat warmers in the car before heading to the gym. Another more practical way to passively warm up the body is taking a hot shower then stretching before bed (This is a very specific method and ideally you would not warm up this way before the gym). 

    Active warmups are broken down into temperature-related effects and non-temperature related effects. Temperature-related effects include muscle temperature, core temperature, neural related functions (as you become more consistent with working out at the same time then your body and mind adapt and are ready for training). Non-temperature increases blood flow to the active muscles, elevate oxygen consumption and post activation potentiation. From warming up the body enables the body to increase, rate of force development, faster muscle contractions, reaction time, improvement in strength and power. All of these things are good things.

    A proper warm up is divided into two aspects: general and specific. General warm up is at least 5 min of slow aerobic activity such as walking, elliptical, biking. Something to increase heart rate, blood flow and muscle temperature. Following a general warm up is light stretching that replicate the training at hand. For example, if squats are on the table for training, then after biking for 5 min the general stretching of the quads and hamstrings would be beneficial. 

    After a general warm up then a more specific warm up takes place. If we use our squatting example, then light repetitions of squat with increasing weight is an example until the working weight is reached. This entire process should take 10-20 minutes. After properly warming up it is recommended to start the workout within 15 min otherwise the effects of the warmup are lost.

    This is the part of the warmup that you are missing (took us four paragraphs to get there, but I am an author by trade). Warmups can take a more strategic planning towards training. Instead of using the same warm up regardless of training change it up to incorporate future movements or movements that can enable a better training in the future. For example, if training is centered around the back squat, then front squat movements can be used as a warmup for the back squat. Front squat bar positioning can be a little awkward to master, so to become more skilled in that lift then practice it. This would enable you to aid in your overall development until your movements are proficient enough to add a working weight. This style of incorporating short- and long-term planning also aids in switching up your squatting profile to change fitness routines. Heavy back squatting over time can be mentally draining and place a heavy physical toll on the body. Back squatting for a micro cycle then switching to a front squat keeps your mind fresh for when you cycle back to the back squat.         

Chapter 12: Principles of Test Selection and Administration-Validity

        If you have been following along with this blog, then you know that I have been studying for the CSCS exam through the NSCA-OMG, right? Yes, the alphabet soup names and tests in the fitness world can be a little overwhelming. CSCS stands for Certified Strength and Conditioning Specialist. The name really says it all in that you will obtain a specialized certification within the strength ang conditioning world. The exam is centered around athletes Studying for this exam is much more detailed and though than when I got my degree in Exercise Science and Personal Training exam. The NSCA is the National Strength and Conditioning Association. They are the premier association pertaining towards fitness. If you're into fitness (I assume you are if your reading) then it is worth a look. In June I took the exam and passed the scientific portion and failed the practical portion of the exam-hence the blog centered around chapters. Basically, what I do is read a section of the book, take notes then write the down in a blog. I figured if I could write about it then I can retain the material at a higher level (which is needed for the test). We begin the Practical portion side of studying with chapter 12.

    As you might have guessed chapter 12 is about the principles behind testing and why we test athletes. We test athletes to establish athletic talent, identify physical abilities and identify needs of improvement. There are two ways to test athletes: In a lab with testing equipment and subject matter experts. An example would be a Vo2 max test on a treadmill with the necessary equipment. Another way is to conduct field tests. An example would be testing Vo2 max on a track using the MAS or 1.5-mile test. A facility may not have the equipment for Vo2 max testing thus the need for field tests.

    A test itself has to be Valid or incorporate validity. Validity is simply the degree in which a test measures what is supposed to measure. It is one of the most important characteristics of testing. Validity is an umbrella term that includes construct, face, content and criterion referenced validity.

    Construct Validity refers to the overall validity of the test. Or in nerdy fitness terms the ability of a test to represent the underlying construct of the test. For a test to be valid it should measure the abilities important to the sport and produce repeatable results. Having marathon runners conducting a 1RM max bench press would not be a valid test considering the needs of the sport.

    Face Validity refers to how the test appears to athletes and casual observers. Having face validity enables "buy in" from athletes thus resulting in a more positive result. A strength test using the YMCA bench press looks like a strength test to the casual observer. Content Validity is the assessment by experts that the test covers relevant components. This would be the difference between assessing a YMCA bench press test for strength athletes. An expert would know that the YMCA is more geared for endurance while a 1RM bench press is a true assessment of strength.

    Criterion-Referenced Validity is a part of the overall validity aspect of testing, and includes four terms: Concurrent, predictive and discriminate. Criterion-Referenced Validity are test scores that are associated with some other measure of the same ability and is often scored statistically. Concurrent validity is the extent to which test scores are associated with other accepted tests. If you look at the results from a body fat assessment such as an Air pod and a In body machine the results would statistically be similar.

    Convergent validity is the high correlation between a field test and a lab test. In our above example using Vo2 max with laboratory equipment and MAS test is a good example. Lab testing is the "Gold" standard in measuring aerobic capacity. However, with time, talent and tools being variables across the country a MAS test would make better sense considering the tools available. Predictive validity is how test score correlate to field performance. The NFL combine is a perfect example of predictive validity. Discriminant validity is the test to distinguish between two different constructs or in laymen's terms one test for each ability. Having a battery of tests that include a 1RM to measure strength and a YMCA bench press to measure muscular endurance would not be a valid test due to the same muscle groups being used. A better way to measure strength and endurance in the same battery would be a 1RM squat and YMCA bench press. Two opposing muscle groups that measure two different aspects of fitness.          

            

Chapter 24; Facility Policies, Procedures and legal issue's part four: Supervision and Emergency planning

     We made it!

    Made it through the last chapter of the book! My goal since failing the practical portion of the CSCS exam was to at least study through the applicable chapters. By studying I mean read a paragraph, read paragraph again, take notes, write those same notes. This way I use multiple avenues of learning to make the information stick. From here I'll go over the finer details within the allocated chapters such as athlete testing results, how to perform certain tests, time of year and reps, sets, load. I'll study those in the morning then create "mock" workouts in the evenings for the blog. The NSCA also offers practice questions as well. These are key because they cover the entire section so smallish details that were overlooked can be studied. 

    Back to the book. The last two sections talk about supervision within the weight room and emergency planning. 80% of all court cases involving injury are caused by lack of supervision. That is a remarkable statistic rendering the following information paramount to running (or working) in a gym. Individually, you would want 100 square feet to operate in. Ever been in a gym where it is really busy-think 5pm when everyone gets off work and how workouts suffer because you're struggling to find equipment? That's why you want 100 square feet of space to work in. For the proper ratio of coach to athlete is depends on the level that you are coaching. Middle school or Jr high is a ratio of 1:10, high school is 1:15 and in the collegiate setting it is 1:20. Additionally, it would also depend on the workout and training history of the athlete. Circuit training with machines with seasoned athletes would require less supervision than inexperienced athletes conducting Olympic style lifts. Also, in season athletes would have priority for the gym over off-season athletes.

    Emergency planning is one of those necessary aspects about working in a gym. It entails the proper procedures for caring for injuries. These can include EMS activation procedures, primary, secondary and tertiary individuals to contact in case of emergency. Address to the facility in order to guide emergency vehicles through the proper entrance ways. In addition to injuries weather concerns are also listed with emergency planning. Fire, tornado, lighting should all be listed. Crimes and domestic terrorism are also listed. This document should be reviewed and practiced every three months (quarterly). First aid kits and AED machines should be visible and be in working order.          

Chapter 24; Facility Policies, Procedures and legal issue's part three: Discipline

     Much like the past few posts this information comes from Chapter 24 from the Essentials of Strength Training and Conditioning. This particular post covers the NSCA's hierarchy when it comes to disciplining athletes.

    Much like any gym across America when you get a membership you are presented with a list of rules and policies that you have to sign acknowledging that you have read them and will adhere to them. Often times these are posted throughout the gym. Many of the gyms that I have visited recently have a few of the rules posted on several locations. More often it pertains to a dress code and unauthorized personal training then disciplinary action is posted as well. A have been to a few commercial gyms where unauthorized personal training is banned-no questions asked. This one is iffy to me; for example, in one of my previous duty stations a group of ladies were consistently in the gym performing workouts designed by someone else. The gym manager saw this and kicked out the whole group. I never saw them at that location again. On one hand rules are rules, but on the other hand I think I would have hired her to keep the other five members to increase income. The membership fees were cheap, but six memberships would have brought in additional income. 

    Any who. Back to the information. Once you have the participants sign the rules then discipline actions can arise. To note-it is not a good idea to include physical conditioning as punishment. For one it looks silly to have grown adults doing push-ups or burpees has a punishment, and two it can cause legal problems down the road. Adding additional exercises to an already heavy load in the gym potentially cause injury or exhaustion and in extreme cases-death. In 2018 Maryland football player Jordan McNair died from heat exhaustion from overly physical practice in the August heat. That is an extreme example but the head coach and strength coach both lost their jobs and left with tarnished reputations. A tied discipline standard is much better. Obviously, the tiered system must be shared with sport coaches and Athletiec directors to ensure full and complete understanding of the rules and disciplinary actions. Support from sport coaches and AD's is needed to enforce these punishments.  

1st offense: Verbal warning and explanation of rule broken

2nd offense: Dismissal from facility for one day, documented offense and notification to athlete's sport coach.         

3rd offense: Dismissal from facility for one-week, documented offense and notification to athlete's sport coach

4th offense: Dismissal from facility for reminder of the year, documented offense and notification to sport coach and Athletiec Director.

5th offense: Permanent dismissal from facility, documented offense and notification to sport coach and Athletiec Director.

    Often times the sport coach will handle majority of the discipline after the second offense. Keep in mind that the sport coaches want their athletes to get better (their job and paycheck depend on athletes playing well).   

Chapter 24; Facility Policies, Procedures and legal issue's part two: Risk Management

     Part two of Chapter 24 will cover the risk management aspect of working in or running a facility. Much like our previous post we will define some vocabulary words then explain them and how they relate into running a facility. In terms of Risk management there will be legal-ish vocabulary words so bear with me, however Risk Management is something that we implement during our day to day lives without knowing it. On the drive to work today I drove the "speed limit" (take that for what you interpret. I am not going to admit to breaking the law). By driving the speed limit, I lowered my risk of getting into an accident.

    All of the following information does come from Essentials of Strength Training and Conditioning 4th edition chapter 24.  

      Risk Management in terms of a definition is the employment of strategies to decrease and control the risk of injury. See how the speed limit metaphor works in this scenario? Cool beans. Now, we are going to use the lenses of the weight room to see how Risk Management applies. 

    Time for some definitions to ensure we are all on the same page:

    Informed Consent: Process of describing an activity to a participant of the inherent risks and benefits. From that information the individual determines participation. Easy money, right? I tell you that the gym will make you swole but on the other hand body dysmorphia may arise. You still down to lift?

    Liability: A legal responsibility, duty or obligation. Simple. If it's my job to train you and you get hurt, then I should act when that injury does occur or do things to prevent you from getting hurt. Would it be wise to load up a bench press then walk away as you struggle? Liability in a nutshell. 

    Standard of care: What a reasonable and prudent person would do in a similar situation. If someone passes out at the gym; a reasonable person would call 911

    Negligence: Failure to act as a reasonable and prudent person would do in a similar situation. This is the opposite of standard of care. Failure of someone to call 911 in the above scenario then a person could potentially be sued for negligence. Four elements must exist for someone to be found negligent: duty, breach of duty, proximate of cause and damages. In our 911 example; not calling 911 in an emergency is a duty of an employee, (or on the flip side a breach of duty for failing to act) further injury suffered (proximate cause and damages).

    So, how would a Strength and Professional mitigate risk? One step is to follow polices regarding who can participate. Before an athlete is allowed to access to the facility they should be cleared by an individual in the sports medicine staff. Not only does this pertain towards personal starting entrance into the facility, but returning from injury, illness or other medical concerns. Now, the strength and conditioning processional does not need a copy of the screening but should have documentation signed by the athlete to show proof. Keep in mind that it is up to the sports medicine staff to allow an athlete to begin formal involvement in the program. Stay in your lane as a strength coach; any deviation would violate your scope of practice. In non-weight room terms, I a plumber would not lay electrical wires to set up lights in a building.