Speed and Strength Summer Camp for Youth!

This 5-day Youth Athletic Development Program provides an opportunity for your child to cultivate and strengthen physical skills in a fun cross training environment with focus on mobility, agility, core strength training, and conditioning games.  Results driven.  By the end of the week, your child will walk away knowing safe lifting techniques for strength training and exercising speed training techniques to maximize power.
Small Groups!  Maximum of 10 participants in each session allows for individualized attention.  Open to boys and girls entering grades 6-12.Geared for all skill levels novice to competitive athlete.
Cost:  $160.00 per session. (Early Registration- Save $10.00 if you regsiter before May 1,2013!)
(Maxout Performance Fitness T-shirt included)
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Session 1:  June 24-28, 2013, 10:00am -12:00pm –entering grades 6-8  
Peers Park  1899 Park Boulevard  Palo Alto  94306
Session 2:  July  8-12, 2013, 10:00am -12:00pm –   entering grades 9-12       
Peers Park  1899 Park Boulevard  Palo Alto  94306
 
Session 3 :  July 15-19, 2013, 12:00 – 2:00pm   –entering grades 6-12 
The Fitness Edge  328 Los Gatos-Saratoga Road  Los Gatos 95030

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About the Coach:  Sergio Maldonado, Strength and Fitness Coach, who specializes in training Youth Sports Performance is a lifelong resident of the Bay Area with a degree in Business/Kinesiology. He holds numerous certifications in the areas of Personal Training and Fitness (IYCA).  He currently trains clients from the age of 11 – 72  in two area training facilities as well as privately in homes.  He has a passion for sports, health, and the 49ers.
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You Only Get ONE Body

Age 60 swimming from Alcatraz Island to Fisherman’s Wharf while handcuffed, and pulling a 1,000-pound boat!

Jack LaLanne was famous for saying:  “The only way to hurt the body is don’t use it.”

 

One question I frequently get asked is, “Sergio, how do you stay motivated to work out?”  I usually answer with, “To me, working out is fun and I always have some sort of goal I’m chasing.”

 Many people find themselves in a cycle. At first, they’re super motivated then find themselves burned out in a week or two.  When I aske what their goals were, 99.9% of them say that it’s fat loss. They then continue on to say,  “But I can’t seem to find the time to workout. What’s the fastest and easiest way to do this?”  The answer to this question is in the four steps listed at the bottom.
I began to dig a little deeper into my motivation for training and began asking some of my more successful clients a few questions.
 1. Why do you workout?      2. Why are you able to stick to it?”
What I found out is that there is always a deeper reason that these “special clients” have. This deeper reason is what sets them apart from everyone else trying to lose weight. One example is Brandon who said he wanted to stop being judge by others simply because his weight. This reason will struck some deep emotions with him and when you felt things were tough he would remember his reason. Once these people find a reason I have  seen them set on a path where working out as well as proper nutrition is a priority in their lives.
 Brandon, puts it best when he said he uses a balance between
 “Rewards and Scare Tactics” to keep him motivated.
When thinking about my own motivations and those of my most successful clients, I have to say the two principles Brandon mentioned using positive (Rewards) and negative (Scare Tactics) reinforcement really helps when used in a systematic fashion.  For myself, I use events (triathlons, sports, certifications, challenges..) as rewards because of the feeling of accomplishment I get rewarded with. The “scare tactics” for me is knowledge of nutrition and health. When I see how some foods can really damage our bodies and well as keep us from functioning at not just an optimal level but at a baseline level.  I don’t just try to eat well to be “super healthy”.  I try to eat well to not be sick!  Obesity is a disease that puts you at high risk for many other physical and mental disorders.. I see being overweight or even having an improper diet as being SICK.  I only get ONE BODY and I am trying to maximize what I can do with it. Since I know this will also help maximize my mind, body, and life!
Below is a great post by Mike Boyle, one of the foremost experts in the fields of Strength & Conditioning and Performance Enhancement, which inspired this post.
Take Brandon’s advice of incorporating “Rewards and Scare Tactics” if you want to start training and eating right. I believe that before you start ANY weight-loss system or approach regardless of the actual diet or exercise these are the most important steps to setting yourself up for SUCCESS!
Step 1Find your “it”. What motivates you?  Be honest with yourself and look deep, what is the real reason you want to lose weight?  Spend some time thinking about this, it will be worth it. Write down why you want to lose weight and find feelings associated with that.  Then, turn this into a goal with a timeline. DO IT!
Step 2Set your motivators, REWARDS (positive) and SCARE TACTICS (negative). What will you give yourself once you accomplish your goal?  Set milestone rewards and think of how you will feel. Remember to constantly have small rewards for the tough times.
Scare tactics: Proactively inform yourself with knowledge about health and nutrition. What is that SNICKERS going to do to you? There is a reason kids get super cranky after eating sugar. What are the long-term effects? Find what “scares you” and have something to lose. Tell everyone about goal, nothing scares you into doing something like public commitment. I’m sure there is more than that in which you can think of.
Step 3Execution: make a plan, how long do you have?  Do you want fast progress that may not be able to be maintained as easily or slower but more long lasting change?
 Change is hard or else you would have done it already but if you set a plan and have Step 1 and 2 covered then you can do it!
Step 4Reevaluate: if you have been trying something and it hasn’t worked then try something new. Whether it’s your diet strategy or exercise regimen. Find an approach that works, milk it dry then see what you can tweak.
As always contact me with any questions, comments, angry letters or  funny stories. Thanks!

Sergio Maldonado

MaxOutPerformance Fitness

smaldonado@axispt.com

650.271.7171

What is the “Core”?

 

The word “Core” gets thrown around so much that it has pretty much become a garbage term. The word when properly defined and understood can describe a great concept. Both for function and athletics. The term Core signifies that it is at the root of the body and is at the foundation of the body. Both for physique and performance if your core is weak or inefficient you are nowhere near your potential.

NASM (National Academy of Sports Medicine) described the core as the lumbo pelvic hip complex scapulae and thoracic spine. This means everything on your back going down to your hips and back up to the front of the rib cage. When most people think of the core they think abs.

If you want to perform better at your sport or even learn how to perform the lifts that will make you perform better you need to start at the core. In addition, if you have back, neck, hip and pretty much any joint pain having adequate core strength will help in most cases. This is especially true for young female athletes with knee pain.

Check out the video above I got from strengthcoach..com and start planking, side planking and bridging prior to every workout to a build or maintain some core stability.

Any questions or comments? As always do not hesitate to contact me.

 

Sergio Maldonado

sergiom_personaltrainer@yahoo.com

650.383.8629

What to do for ABS

I have been meaning to put this video up for a while. Great video from Dr. McGill the Barbara Walters of spine bio-mechanics plus he has an awesome mustache! Great info, check it out!

 

2011 Fat Loss Programming

Hello! Long time, not post. I have been busy and here to share some of what I have learned the last few months. I attended the Russian Kettlebell certification in San Diego (and passed!) and the Perform Better Summit in August. Lots of good review and some new info!

I will post my notes here from time to time. Any questions please ask! Some of my notes are not easily comprehensible but I hope you get the picture.

We will start with Alwyn Cosgrove 2011 Fat Loss Programming. I can cite all the research, just ask! If you don’t want to read the whole  thing then at least read the BOLD!

2011 Alwyn Cosgrove Fat loss Programming

1990- $33billion was spend on weight loss in 2009 55 billion!

2009 Study by the CDC Obesity in the US had a direct and indirect cost of 147billion annually. Based on 2006 figures

Energy expenditure: 10% dietary induced (themogenic effect) 20-30% activity induced (all activity) 60-70& Resting metabolic rate. So a big piece is raising metabolism.

The Hierarchy of Fat Loss

1. Correct Nutrition

There’s pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There’s no way around this.

2. See #1

Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that’s a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.

3. Metabolic Resistance Training and Strength training

Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.

A couple of studies to support this:

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.

Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another:

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

One more:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.

Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week.

V02 max increased equally in both groups. Both groups lost weight. The resistance training group lost significantly more fat and didn’t lose any LBM, even at only 800 calories per day. (The reason the calories were so low was to really take any dietary variables completely out of the equation and compare the effects of the exercise regime on LBM and metabolism.)

The resistance training group actually increased metabolism compared to the aerobic group, which decreased metabolism. It seems that resistance training is a more significant stress to the body than a starvation diet.

In my experience, full body training in a superset, tri-set, or circuit format (with non-competing exercises) in a rep range that generates lactic acid (and pushes the lactic acid threshold or LAT) seems to create the biggest metabolic demand. It makes sense: training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that seems to work best is the 8-12 hypertrophy range, although going higher will work just as well with a less trained population.

For a powerlifter or an advanced bodybuilder, doing one max effort exercise or heavy, low-rep lift is more than enough to maintain your current strength levels. Examples:

Powerlifter

Exercise One: Max Effort Squat — work up to a 3RM. Transitioning into metabolic work.

Bodybuilder

Exercise Sequence:

1A: Bench press, 2-3 sets of 4-6 reps

1B: Row, 2-3 sets of 4-6 reps
Transitioning into metabolic work

2. High Intensity Anaerobic Interval Training

The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!

The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).

Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an up-regulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
3. High Intensity Aerobic Interval Training

The next tool we’ll pull out is essentially a lower intensity interval method where we use aerobic intervals.

Talanian, Galloway et al

Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women.
J Appl Physiol (December 14, 2006). doi:10.1152/japplphysiol.01098.2006

This study looked at high-intensity aerobic interval training and its influence on fat oxidation. In summary, seven sessions of HIIT over two weeks induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. In layman’s terms, the interval work appeared to “up regulate” fat burning enzymes.

Basically this means we can burn more fat in other activities as a result of this inclusion. In other words, we get some more bang for our buck.

A quick disclaimer though: my colleague Alan Aragon once said, “Caring about how much fat is burned during exercise is equivalent to worrying about how much muscle is built during exercise.” In other words, substrate utilization during exercise isn’t really an important variable in the big picture of fat loss — total calories burned overall is.

4. Steady State High Intensity Aerobic Training

Tool number four is just hard cardio work. This time we’re burning calories — we aren’t working hard enough to increase EPOC significantly or to do anything beyond the session itself. But calories do count. Burning another 300 or so calories per day will add up.

5. Steady State Low Intensity Aerobic Training

This is just activity, going for a walk in the park, etc. It won’t burn a lot of calories; it won’t increase muscle or EPOC.

There isn’t very much research showing that low intensity aerobic training actually results in very much additional fat loss, but you’re going to have to really work to convince me that moving more is going to hurt you when you’re in fat attack mode.

Studies to site for proof of hierarchy:

1.      Marathon of the sands study (gained body fat by running marathons)

2.      Various aerobic studies (not effective for fat loss)

3.      Interval vs steady studies (Cal per Cal interval = more fat loss than steady )

4.      Diet vs diet plus aerobic vs diet plus resistance (resistance wins, 44% more effective)

5.      Explosive exercise burns 13% more than slow training and 7% more post training

6.      Supersets create more afterburn compared to traditional lifting

7.      KB swing study- swings for 12mins have a avg HR 87% MAX

8.      Snatch 15 on 15 off for 20mins burned 20.2 Cals per minute!

9.      Wrong measurement for anaerobic Cal expenditure? Used a anaerobic measurement for lifting and found the caloric difference that was not making sense.

Future of Fat Loss is:

FMS- Functional Movement Screen: use it to screen to fix any dysfunction so you can get to training and not get hurt because of it. In some cases will release muscle to work optimally therefore ramping up metabolism.

Self-Limiting exercises: get-up, barefoot training, TRX rows

For the metabolic workouts and strength workouts use: supersets, self-limiting exercises, explosive, kb swings, sand bags and ropes.

Summary:

Create a maximal metabolic disturbance characterized by:

Heavy resistance, time under tension approaching 60’s, short rest periods, supersets of mini-circuits to maximize work density.

AND AGAIN, you can’t out train incorrect nutrition.

What is the fastest way? Include explosive exercises and have a bias to self limiting exercises in:

-two metabolic sessions

-two strength sessions

Get Dense! Your Bones that is…

I had a client that recently had a bone density test and her bone density went up 5% in the last two years! I recall that noticeable changes can be seen in bone density 6-months after beginning weight bearing activity. It is great to confirm this with a client of my own and she is in her 60’s!

Here is a quick post that explains by Results Fitness on the same topic:

Women, Weights, and Osteoporosis

More than once, I have had a female client come in to work with us directly after a doctor did a bone density test and they had been told that they were at high or medium risk for osteoporosis. They started lifting weights with us and only one year later had their bone density retested and the bone loss was actually reversed – they went from being at high risk for Osteoporosis to low risk with only a year of effective strength training. I have been able to see the actual DEXA scans of my clients with my own eyes, in the real world and see that absolutely without a doubt strength training will increase bone mass and reduce, even reverse your risk of osteoporosis.
I have always said that there are far more benefits to strength train for women than there are for men including a decreased risk of osteoporosis. In an article on MSNBC by Amanda Chan she stated that women are twice as likely as men to break a bone due to osteoporosis. This is why it is twice as important for women to lift weights.
The scary thing is that some women including certain celebrity trainers and celebrities have gone to extremes to lose fat and have followed drastically low calorie and therefore low nutrient diets including cleanses and other extreme measures along with over exercising. These approaches may have actually caused more damage to their bodies, possibly even putting themselves into increased risk for Osteopenia or Osteoporosis.
To reduce your risk of these diseases use a strength training program that challenges your system and puts a demand on it beyond what it is used to along with fueling your body with nutritious fuel. Your body is probably not going to respond to an exercise program that includes lifting weights that weigh less than your purse. Keep in mind that your body is already used to carrying your purse everyday. The average women’s purse is at least 10 pounds. This means that to create a demand on your muscles and bones you should consider lifting weights that are challenging but that you are able to still keep proper form with. If you are not eating enough to fuel your body to do a challenging workout you will not benefit.
If your strength training program looks something like the video below you are not doing anything to reduce your risk of osteoporosis. This type of strength training will not put the kind of challenge on your system to create a decrease in bone loss and unfortunately this is what’s out there and is exactly what some celebrity trainers are preaching. Really?!?!?! This is exercise?
Click here to view Video

Fat Loss, athletic longevity and seniors Think about it!

From Cosgrove’s blog, great topics to ponder.
June 6th, 2011

Some random stuff off the top of my head (and sometimes the bottom of my heart!):

===

The part that most trainers miss as regards training (that I’ve always felt) is that Olympic lifting and powerlifting are designed to move as much weight as efficiently as possible (ie as little “work” as possible ). Competitive kettlebell lifting is the same – make the movement as efficient (and therefore as least demanding) as possible.

Bodybuilding is about creating as much tension and overload on a single muscle as possible, regardless of load (ie make everything feel “heavy”). That’s the reason machines were invented – to isolate and overload muscles.

Cardio training is about becoming as efficient as possible in a usually cyclical repeated movement so that it becomes easier and easier over time.

General fitness and metabolic training for fat loss might be about creating as much IN-efficiency as possible – creating as much systemic stress overall as possible with as little localized joint stress or repetition as possible. So the body can never habituate, and there is no risk of overuse injury.

So why did we copy lifting sports, bodybuilding and endurance sports when we wanted to train general fitness athletes? We can’t just copy other modalities when we want a completely different outcome.

===

Bernard Hopkins just won the World light-heavyweight championship at 46 years old beating Jean Pascal – a 29 year old once-beaten fighter.
Contrast that with David Reid – a former World Champion boxer who won Olympic Gold, and the World Championship in his 11th pro fight, but who’s career was over by the time he was 28. Joe Calzaghe retired undefeated at 37. Fernando Vargas was finished at 29.
What’s the difference?

Or in other sports, David Beckham who at 36 is way into the latter part of his career and seemed to go from one of the best in the World to average in record time. With millions of pounds at different team’s disposal for trainers, nutritionists, therapists – why the decline?
Staying with football – Ronaldo, widely considered to be one of the best of all time – World Cup winner, Golden Boot winner… retired at 34.

Tom Watson just won the Senior PGA championship at age 61.

And why is Hopkins getting better at a far more physically demanding sport than football or golf, at a much older age?

We spend so much time studying athletic development. More fascinating to me is athletic longevity. With all of our knowledge on sports science, nutrition and training – why do some athletes have longer careers than others? What are we missing?

If we could extend an athlete’s career at the top level just one year, by knowing what the difference makers are, that could be worth millions of dollars….

===

Speaking of longevity – we’ve been wrong about training seniors. We started with cardio because the heart is important — and they lost muscle mass and function. Then we embraced strength training to maintain muscle and got closer…. now finally we’re understanding that seniors need explosive power training… we lose power long before we lose muscle mass or cardio conditioning, and it’s been shown that power training maintains muscle and improves balance and co-ordination.

Maybe the only reason muscle sticks around is because the body senses the need for it to produce power. Power training tells the body it needs the muscle to stick around – and moving fast tells the body to shift the excess baggage (bodyfat)….

Maybe we’ve been thinking about the whole thing backwards….


AC

Why butt kicking workouts, may HURT more than help

I literally just picked this off of StrengthCoach.com

This is a topic I eventually wanted to get too but the author explains it much better and much more concise then I ever could

High Volume, High Impact, CNS Intensive=Exhaustion

Anthony Donskov, MS, CSCS, PES
Printer-Friendly Format

Either way we choose to look at it, we will all spend money on health. The question is how we spend it. It is much wiser to invest in “preventative” measures such as proper diet and exercise as opposed to “reactionary” measures such as disease and injury. Our nation is fat (2007, 74.1% of Americans were considered obese) and does not move well. Coupled with this problem is the fact that when many consumers’ are finally ready to exercise they are un-educated as to what constitutes effective/safe protocol. We are consumed with the “magic pill” mentality of quick fixes. It is not an easy problem to solve and the Hollywood angle only makes it worse. Shows like The Biggest Loser and “celebrity” trainers offering professional advice only muddies the waters and makes our jobs that much more difficult.

I firmly believe that “one size” does not fit all when it comes to exercise, but we as coaches should all be rigid about backing our programs with a sound scientific foundation in a RESULTS driven environment with injury reduction and the clients goals in mind. There is a safe way to exercise and there is a dangerous way. In the long run programs with consistently high volume, high impact, CNS intensive protocol will produce exhaustion. Exhaustion disturbs the system and leads to musculoskeletal injuries and arthrokinematic issues.

Selye’s General Adaptation Syndrome (GAS) states the body will respond to any external stress with a predictable pattern in an attempt to restore homeostasis. He also determined that we have a limited capacity to deal with the demands of continuous stress (the more exposure, the more potential for overtraining/overreaching). If we exhaust the organism with high volume, high impact, CNS intensive protocol with minimal recovery, exhaustion and injury are the result.

Middle Ground

As coaches and trainers our job is to keep our clients/athletes in the Alarm, Resistance phase while avoiding exhaustion like the plaque. The “kick my ass” mentality where it’s not a good workout unless you puke only leads to exhaustion over time. Anyone can accomplish this. It’s also dangerous and can lead to excessive muscle soreness, decrease performance and rhabdomyolysis. In contrast, “functional” programs with two-pound hand weights, five BOSU balls and a collection of Jane Fonda workout bands certainly won’t serve to alter homeostasis. Find the middle ground coaches. What do you think continued exposure of the program below will do to the body over time: alarm, resistance or exhaustion?

Crossfit Program: December 18, 2010

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Crossfit Program: December 19, 2010

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Workout Courtesy of: http://www.crossfit.com/

I consider myself in good physical shape. I lift 4/week and perform intermittent energy system work after lifts. Looking at the diagram above, I honestly think my arms would fall off even attempting a workout remotely close to this. My body would skip the alarm and resistance stage altogether. I would exhaust myself before the third day of training. I am all for camaraderie and results, but continued exposure to the high volumes can only lead to exhaustion over time. Exhaustion leads to organism breakdown.

Recommendations

Avoid continuous high volume, high impact, CNS intensive protocol: Sorry Coaches, there is a time and place for everything. Micro cycles or small periods of high volume, high intensity work is not bad, but continued exposure leads to potential injury and/or overtraining. Kick my ass only works for so long. Sooner or later your ass will be in a doctors office!
Avoid DVD workouts: Where’s the coaching? Sorry folks P90X, The Biggest Loser and other “Hollywood” workouts are just not safe. I know the argument coaches: “Look at their results, something is better than nothing, or it works.” The problem is a program is only as good as it’s coached. PERIOD! Would you trust an airline pilot to fly you overseas if he/she received their training through a DVD? Better yet would you pay that pilot? Or would you rather pay a highly qualified pilot extra money to ensure your safety? Either way you’re going to spend money. A program needs to be coached, movement needs to be monitored, and regression/progressions are mandatory! Although we don’t have Hollywood platforms, we need to preach this to our clients. It’s better to under train than over train! Overtraining leads to exhaustion and injury.

We are currently suffering from major health related issues as a nation. We need to get up and start moving! I am a firm advocate on finding your passion in exercise (although we are all biased on our way of doing things). Just remember that whatever modality you choose, continuous high volume, high intensity, high CNS will lead exhaustion and a doctor’s visit. Additionally coaching is key! Instructional DVD’s fail to monitor movement, form and potential limitations a client may experience. Regardless if the goal is weight loss, performance enhancement or general aesthetics. Our job as coaches is to spread the word, to inform our clients and potential clients on safe and effective exercise protocol. Remember we will all spend money on health. Lets make sure we spend it wisely. In the long run, a doctor’s visit, or potential disease will cost much more than a highly qualified trainer/coach.

Anthony Donskov, MS, CSCS, PES, is a former collegiate and professional hockey player, founder of Donskov Strength and Conditioning Inc., (www.donskovsc.com) and Head Instructor/Director of Off-Ice Strength and Conditioning for The “OV” Hockey School (www.ovhockey.com). He can be reached at info@donskovsc.com

The answer? Get strong! Learn rock solid technique then look for intensity in the form of strength, not just sweat.

The Greatest Ab Exercise

When people know that I am a trainer, I get this one a lot “what is the best ab exercise?” Usually, I try to dig further into the why’s of the rationale for asking the questions and point them to diet/strength training etc such as a previous post http://wp.me/pKLG7-bP

I did come across a post by respected Strength Coach/Trainer Nick Tumminello who first of all has research to back the “this is the best ab exercise” claim.  Then 2nd it is a great exercise combination that falls great in a plank to roll-out progression.  Check out the exercise if you have a experience working with stability balls and ab wheels. Let me know what you think and as always please feel free to contact me with questions or concerns.

Sergio

Fitness and Sports Performance Coach

sergiom_personaltrainer@yahoo.com

The Truth About Target Heart Rates

 

 

 

 

 

Here is a great post by Mike Boyle, I’ll add some commentary later, enjoy!

Sergio Maldonado

 

I know. You’re probably saying “here he goes again”
and you are correct.

You’re thinking “Come on, don’t attack the target
heartrate zone idea too”. Sorry. Here we go again.

Every time I have this conversation with a group
I always get the question:

“If this stuff isn’t true, why is it plastered on the
front of every treadmill”.

I can’t really answer except to say that it probably
came out of the legal department.

The truth is that target heartrate zone training is a
highly flawed concept that could result in us drastically
overtraining or undertraining ourselves or a client.
Why is it a flawed concept? Because the physiologists
know that only a small percentage of the population
actually fits the formula. Did you know that seventy
percent of the population is plus or minus ten to twelve
beats from the theoretical 220- age formula.

Yes seven out of ten people don’t fit the mold. Even
worse, thirty percent of the population deviates nearly
twice that much.

In mathematical terms for seventy percent of the
population maximal heartrate actually equals:

220 – age plus or minus 10-12 beats per minute

For thirty percent of the population maximal heartrate
actually equals:

220- age plus or minus 20-24 beats per minute

Why is this such a big deal?

To realize why, we need to first state that those
whose heartrates are on the high end are at little
to no risk. All that happens with those folks is that
we don’t push them hard enough. The problem is
with the folks who have an unusually low maximum
heartrate. If we were to push a person in the thirty
percent group that is minus twenty-four beats per minute
to eighty percent of their theoretical maximal heartrate,
we would actually be pushing them to ninety percent.

This would be a major error that could have significant
ramifications.

The lesson here is that, as with so many of the so-called
truths of fitness, there is actually significant variability
in what we seem to think is an accurate and time-honored
formula. Be careful with yourself and with you clients.

Buy a heartrate monitor and learn how both you
and your clients really respond to exercise.

To your success,

Mike Boyle
http://www.FunctionalStrengthCoach3.com

PS – I have just launched an incredible new site that
you absolutely need to be a part of if you train hockey
players. It’s called Hockey Strength & Conditioning.

Here is the website:

http://www.functionalstrengthcoach3.com/hockey