The Strength Connection

Fact: You are only as strong as your weakest link.

Sensible strength training takes this into account. Whether you are weight training for strength endurance, power, pure strength or whatever, it would be a good idea to bare this in mind if you don't want your muscles and joints popping and locking like an international break dance convention.

Connective tissue (such as tendons, ligaments, joint capsules) adapt at a slower rate then the structural changes that take place within the muscle tissue. Ligaments, tendons and joint capsules play a vital role in stabilising joints, absorbing shock and facilitating contact between moving parts. Increasing load too soon can place undue stress on structures which are not ready to cope with the demands placed on them. This can put you out of the game for a long while.

If you're prone to injury (and its not a mechanical or technique fault) you might want to look at how you are increasing your loads and make the necessary changes. The above factors underlying strength production should be a big feature in your programme design, before its too late. Mel C Siffs, Super Training is well worth a look if you want a more indepth look.

Check out the clip below, it might give you some food for thought.



Blimey!

Change The Rules For Maximum Impact

“Working hard is not always the answer. But working better almost always is.”

Michael Johnson
200m and 400m Olympic Gold Medalist


The temptation is to always do more. How many times have you said to yourself, ‘Just one more lift’ or ‘ just a few miles more’ or even ‘maybe just a little longer’ only to regret it the following day. If you haven’t had that experience, then you are one of the lucky ones. Burnout sets off alarms in your body as loud as the sirens in Bagdad. Recently, a lot has been written about training at shorter, but higher intensities. That does not mean that its easier, oh no, but it can be more effective. It all depends on what your training goals are. When you train ‘anaerobically’, you simultaneously improve aerobic fitness, but it seems the reverse of that is not true. Case in point, The Tabata Protocol.

Izumi Tabata, PHD, while based at the National Institute of Sport in Japan conducted a 6 week study, using cycling as his research tool which gave some interesting results. In a nutshell he found that the group which trained at higher percentage of their heart rate in an interval manner improved not only their anaerobic, but their aerobic capacity as well. While those who trained continuously for the same time frame at a lower intensity did not improve their anaerobic capacity, but increased their aerobic fitness by ten percent. The Tabata Protocal is well worth incorporating when structuring your training.

According to the Norwegian investigators who tested two different exercise regimens, high-intensity exercise actually reversed most of the risk factors associated with cardiovascular disease after just 16 weeks of the exercise program, almost half the patients enrolled in trial no longer had metabolic syndrome, without making any changes to their diets. Less impressive gains were seen with consistent, moderate exercise. The findings were first reported by heartwire when they were presented during a poster session at the 2006 International Symposium on Atherosclerosis. The benefits are clear.


But What About Typical Resistance Training?

Charles Staley’s, Escalating Density System (EDT) has shown that managing fatigue, rather than seeking it, can reap miraculous benefits in terms of strength gains, developing lean muscle mass and drastically altering your body composition. It’s a system that can be adjusted for the fitness enthusiast and the athlete alike. At its most simplistic EDT comprises two fifteen segments in a session, with a five minute rest in between (totalling thirty five minutes excluding warm up!).

Here's how it works:

• Choose two exercises for each segment that work either antagonistic muscle groups (e.g a push and a pull motion) or two exercises that work distal muscle groups (e.g Squat and weighted pull up)

• Select a weight you can manage ten repetitions with good form, and no more

• Alternate the two exercises chosen for that time segment

• Aim to complete five repetitions and no more of your selected weight

That’s it. Simple, but effective. I’ll be writing more on EDT, but in the meantime check it out http://www.staleytrainingprograms.com you’ll have to tread lightly through the sales pitch but definitely worth your time.

Explosive Training Reduces Risk of Injury

While controversy surrounds appropriate training methods suitable for the general public, and those suitable for athletes, a recent release from the American College of Sports Medicine (ACSM) stated that, "Explosive exercises, particularly speed strength exercises, are often used in the training of strength-power athletes but may be useful in training non-athletic populations as well."

In their paper, Michael S. Conley, Ph.D., and Michael H. Stone, Ph.D. who are both strength and condition coaches go on to say, "It is apparent in performing daily activities, and especially during many athletic activities, that a wide range of maximum strength, RFD [rate of force development], power and speed may be necessary for various movements. Additionally, gradations in these parameters can be required for the successful completion of various tasks."

They found that rather than inducing injuries, explosive training actually decreased the risk of injury when compared with participation in common sports, "Injuries from strength training, including explosive exercises, are rare, with rates of occurrence and severity far lower than those in many sports such as soccer, football, basketball or gymnastics."

While injury rates as a result of using explosive exercises are extremely low, Their position was pretty clear, "adequate safety measures and quality instruction should always be enforced." Undoubtedly, exercise selection, periodisation, and quality technique all help to maximise training adaptations and minimize injury. The full document can be read here.

Kettlebell Jerk: Handy clip this..

This is another clip in the CJS Fitness Kettlebell series. It covers the basics of the single arm kettlebell jerk. Its not designed to teach you the exercise, but acts more as a reference tool if you have already had some instruction on how to do it.

Enjoy!

Low Testosterone Levels Increase Mortality Risk in Men

A recent population-based cohort study demonstrated a link between low levels of testosterone and increased risk for mortality from all causes in adult men of all ages. The following is an extract from an article by Bryan DeBusk, PhD entitled, 'Low Testosterone Levels Increase Mortality Risk in Men', it was taken from the Medscape website



"When we compared survival times of men with low testosterone levels to men with higher testosterone levels, we found that men with low testosterone had significantly lower survival," Mr. Haring told Medscape Diabetes & Endocrinology. "From our analysis, we concluded that men with testosterone levels lower than 8.7 nmol/L had a 2-fold increased risk of death."

..In a more specific analysis of causes of mortality, the researchers found that men with low testosterone levels were at increased risk for death from cancer and cardiovascular disease but not respiratory disease. The men in the low testosterone group tended to be older and had higher prevalence of diabetes, hypertension, and metabolic syndrome, and Mr. Haring acknowledged the challenge in determining whether low testosterone was a cause or effect of the cardiovascular risk factors.

ENDO 2008: The Endocrine Society 90th Annual Meeting: Abstract OR35-1. Presented June 17, 2008.

While not directly related to resistance and weight training, the above extract makes an interesting read. Apart from all the functional benefits of resistance and weight training, guys, if you ever needed another reason to add it to your current training routine this is probably it. The positive effects of resistance training on the levels of testosterone has been widely documented, so if you wish to prolong your life, get active, get lifting.

Kettlebell Chek Mate

I was sent this article by Trevor, a kettlebell enthusiast. It's about HOW and WHY kettlebells are so effective. I'm sure the content of the article is not new news to many of you (or the strongmen and athletes from the past 300 plus years), but if Paul Chek says it then..... Read the full article 'Kettlebells Ring True' and let us know what you think.

Women Defying Gravity...

I'm a firm believer in NOT reinventing the wheel. If someone has said or done it better give credit where credit is due, and with that in mind I refer you to Glenn Cumiskey's (www.allwellcentre.com) blog in the post below. These women are awesome athletes, and know how to utilise their body mechanics to gain optimum power and leverage - Awesome!

Defying Gravity

By Glenn Cumiskey

Have a look at U.S. national and world class women weightlifters performing snatches, cleans, split cleans, muscle snatches... The early part of the video shows them warming up light and then getting progressively heavier. Just look at the fantastic position they can hold a loaded low squat in. In the deadlift position, whether pulling straight or from a rock back position, you'll see clearly the position of the scapulae over the load and the as-straight-as-possible trajectory of the bar as they explosively lift, with the bar almost hugging the body. The weights these women are putting overhead are phenomenal. Interestingly, none of them have the physique of a bodybuilder with oversized non-functional bulk... a great sign of well developed connective tissue, appropriate muscle development and excellent bone and joint strength.