Session 2 of my Speed and Strength Youth Camp. Q and A

A friend checked in to ask how the 2nd session of my Speed and Strength Youth Camp was coming along.
He asked me some questions and I thought I’d share with you an abbreviated version of our conversation.
Q. What do you like best about camp?
A. Seeing kids improve athletically.
Energy from kids.
Being outside, getting sweaty and dirty.
Feeling of accomplishment!
Q. What is challenging about working at Camp?
A.  Being “on” for the 2 hours!  I hand it to you teachers!
Q. Why do you enjoy about working with Youth?
A. Their energy! I also think this program will make a positive impact on their lives.
     It will set up the framework for training for life.ImageImage
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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)
 ______________________________________________________
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

________________________________________________________________________________________________________________________________________

 
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.

To Shoe or Not to Shoe

I had this poem forwarded to me by a run group named RUN4URLIFE I helped coach a while back. My opinion on the whole barefoot minimalist movement is: yes. Short answer, but there is definitely progression and a wrong way to do it. ENJOY!
“To Shoe or Not to Shoe
It is not about “Shoes vs Barefoot”
it is not about ” that For millions of years Humans have been running barefoot”
it is not about “that running barefoot teaches you good running form”
It is not about “that running barefoot improves your balance, posture,strength and stability”
It is not about “faster race recovery with running barefoot”
it is not about “saying goodbye to injuries therefore saving time and money”
it is not about “that you can save money that you spend on running footwear”
It is not about “that there is not enough research that barefoot running is good”
It is not about “that there is also not enough research that running with shoes is good”
It is not about “that your feet are your best coach”

Then what is it???

It is about freedom,
It is about being in touch with the child within
It is about being playful
It is about being amazed and discovering magic
It is about being connected,
It is about dissolving in nature
It is about like dancing,graceful
It is about like Poetry in motion
It is about having a smile and not enduring
It is about being peaceful, joyful
It is about being limitless
It is about simplicity
It is about being vulnerable
It is about being in Love

When u can experience that then it does not matter to shoe or not to shoe”

Shoeless Shetty

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

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

Hierarchy Of Fat Loss

Below is a re-post of a blog post I did last year and below that is the expanded version with research citations from the original presenter.

Enclosed is a re-post of a blog entry that I did last year.  Below it is the expanded version including research citations from the original presenter.

I also wanted to address traditional “cardio” vs. intervals and/or strength training. The post below depicts WHY for  the primary goal of FAT LOSS, traditional cardio (long bouts of steady state work) is basically a misuse of your time. In addition, I know that if STRENGTH is your primary goal then long bouts of steady state work will contradict this goal as well because it is on the complete opposite side of the spectrum in terms of muscle fiber type, energy systems and specificity. Basically, you ruin your strength training.

However, if you goal is to compete in an endurance event or you just plain LOVE running, biking, swimming long distances then it can have a place. You just have to use it wisely and train for it accordingly.  This means, you should  get strong enough for those activities, whether it be resistance training or sprinting.    This means you must watch the volume of your training and really LISTEN to your body. IF something hurts   STOP DOING IT, do not just ignore it and chalk it up to “no pain, no gain” or “I’m just getting old.”    That’s like having a check engine light on in your car and  covering it up with a shirt so you can’t see it, or worse,  having a flat and continuing to drive on it.
Big takeaways:

1) Know what your goal is.     Fat loss, building strength, endurance performance, sports performance are ALL very different goals. There is some crossover but you need to know WHAT you are training for.

2) Do the highest return activities that will get you to your goals.

3) listen to YOUR body .   If what you are doing is not working then something needs to change. Do not do the same thing and expect different results.  Remember Einstein… the definition of insanity is doing the same thing over and over and expecting different results!  (I’d double check that to make sure it’s right!)

SM

Sergiom_personaltrainer@yahoo.com

Re-post:

“Get ripped, lean out”, “lose fat”,  “keep my butt from sagging”…. This is what  I hear everyday when I ask people what their goals are with their fitness regime.   I just watched a DVD  of a seminar I attended last year by a very well respected fitness professional named Alwyn Cosgrove.  The seminar had some great guidelines  for fat-loss which were all PRACTICAL and RESEARCH based. Research based fitness regimes are important, if you follow them closely it is highly likely that  IT WORKS.

We will start with the Hierarchy of Fat-Loss from the most important to the least:

1) Nutrition

2) See #1, yes it’s that important

3) Activities that promote lean body mass, burn calories and raise metabolism

4) Activities that raise metabolism and burn calories

5) Activities that burn calories

Now we understand Nutrition is KEY and if you expect a change in body composition you need to tweak your nutritional habits. (more on this later).

As for the activities here is what number  3, 4 and 5 correspond to in real life:

1) Strength training and metabolic acceleration training (MET). The first part is a progressive strength training routine which promotes lean body mass. Also, in the case that  you are in a caloric deficit ,you can keep or gain muscle with strength training . The second part is called MET, which is what I typically call metabolic conditioning, this includes timed sets, circuits, countdowns, tabatas and “cardio strength” mixed in with intervals. This type of work can elevate your metabolism for up to 36 hours afterwords!

2) Anaerobic intervals, these are intervals done at a pace that leaves you breathing hard by the end of the set above 85% max HR

3) Aerobic Intervals, intervals in a zone where you are left aware of your breathing under 85% HR

4) Aerobic conditioning, includes long distance pace work

If you have:

1-3 hours a week use #1

3-5 hours use 1 and 2

6 plus hours add in 3 and 4

Here is a Nutrition Checklist as summarized by the seminar:

1) Eat a big breakfast

2) Eat at regular intervals throughout the day

3) eat 3-5 meals a day

4) reduce the amount of refined carbs in the diet, basically go low-carb, eat most of your carbohydrates in the form of vegetables, Eat a LOT of VEGGIES!

5) Supplement with Fish Oil as well as protein if you are not eating protein at every meal

6) balance your Glycemic Load, in other words eat carbs, protein and fat during EVERY meal

7) drink tons of water, (a good rule of thumb is to drink 1/2 body-weight in ounces)

All the recommendations above are  backed by research and applied to everyday gym goers, and it works!  (If you want to borrow the DVD let me know!)

Note that strength training has to be progressive and challenging. Just lifting a weight WILL NOT get it done. Become technically sound at a lift then overload it and lift heavy! Also note that the MET type of training should be activities that you are proficient at and can use to get a cardio response as well as strength training. I post videos and articles on this freqently since this is the hardest to “get.”

The bottom line is that you need  to plan what you will eat for the week.

Use these nutriton tips, strength train hard and get in some MET and enjoy the results!

If you have any questions or comments do not hesitate to contact me

Happy training

SM

Sergiom_personaltrainer@yahoo.com

Hierarchy Of Fat Loss

January 26th, 2010

The Hierarchy of Fat Loss
by Alwyn Cosgrove

Time for Fat Loss

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ Moderation is for sissies.”

— Dan John, legend

I’ve been training people for a long time. I own a gym that has several trainers training several people. Despite all the athletes we’ve worked with over the years, by far the single biggest client request has been fat loss.

I’ve made more money from the fat loss market than any other single client group. Over the years my methods have evolved and been refined by what I see in the gym. Simply put, if I can get 20 pounds of fat off a client faster than my competition, I have a higher demand for my services.

I’ve written several articles on fat loss and answered countless questions on the topic. One of the questions I get a lot is:

“I’m <insert something here> and I’m trying to lose fat. How can I do that without <insert losing strength/speed/muscle here.>”

Basically, powerlifters want to keep powerlifting, mixed martial artists want to keep fighting, and recreational bodybuilders want to maintain their muscle mass, all while losing fat. Their massive fear of negatively impacting their athletic performance by not focusing on it for a short time is largely unfounded.

I think whenever we try to pursue two goals at once we tend to compromise results. This is usually because we have a limited resource: time. If our goal is to generate fat loss, then using a periodized training approach with a specific fat loss phase (e.g. four weeks, eight weeks, etc.) where we focus exclusively on fat loss will always yield better results in the long term than trying to juggle two goals at once.

For example, a powerlifter trying to drop a weight class or lean out will be better served by not powerlifting for a period of time. By focusing on getting lean and then going back to powerlifting training, he won’t fall into the downward spiral of trying to maintain his lifts and get lean at the same time. A 16 week program that includes 8 weeks of hardcore fat loss training, followed by 8 weeks of powerlifting work, will likely yield better results than 16 weeks of trying to do both simultaneously.

With our regular clients or with ourselves, we’re usually extremely limited with time. Most of us can only train three to four times per week. With that in mind — with time being our limiting factor — how do we maximize fat loss? Is there a hierarchy of fat loss techniques? I think so.

Before I get into it, I want to share with you something Mike Boyle said when he did a staff training at my facility a couple of months ago:

“The information presented is my opinion based on over 25 years of coaching experience, communication with several professionals in my field, and an incessant desire to better myself and improve the rate and magnitude of my clients’ results. I’m not here to argue my opinion versus your opinion. Please ask questions. I’ll explain my views but am unlikely to change them.”

I don’t have 25 years of experience (only 17), but I feel pretty much the same. Here are my thoughts.

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. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism

I think it’s fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day.

We can also accept that RMR is largely a function of how much muscle you have on your body — and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

4. Activities that burn calories and elevate metabolism

The next level of fat loss programming would be a similar activity. We’re still looking at activities that eat up calories and increase EPOC.

EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels” and “can require several minutes for light exercise and several hours for hard intervals.”

Essentially, we’re looking for activities that keep us burning more calories after the exercise session.

5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism

This is the “icing on the cake” — adding in activities that’ll burn up additional calories but don’t necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn’t burn much outside of the primary exercise session.

Let’s put this fat loss continuum together in terms of our progressive training hierarchy.

Five Factors for Fat Loss Training

1. Metabolic Resistance 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 upregulation 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 “upregulate” 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.

Putting It All Together: Time Management

You’ll notice that this is perhaps the opposite recommendations from what you typically read in the mainstream media. Usually fat loss recommendations start with low intensity aerobics, progress to high intensity aerobics, then intervals. Finally, when you’re “in shape” they recommend resistance training.

My approach to massive fat loss is attacking from the complete opposite of the norm. If you’re a professional bodybuilder, then you typically have extra time to add in cardio and do extra work to get lean. A “real world” client with a job and a family can rarely afford additional time; therefore, we need to look at our training in a more efficient manner and focus on our time available first, then design our programming based on that.

If you have 3 hours per week, use only #1 above: metabolic resistance training

This can be three, one-hour training sessions, or four 45-minute training sessions. It doesn’t seem to matter.

However, once you’re getting three hours per week of total body resistance training, in my experience I haven’t seen an additional effect in terms of fat loss by doing more. My guess is that, at that point, recovery starts to become a concern and intensity is impaired.

This type of training involves barbell complexes, supersets, tri-sets, circuits, EDT work, kettlebell combos, etc.

If you have 3-5 hours, use #1 and # 2: weight training plus high intensity interval work

At this point, any additional work is usually in the form of high intensity interval training. I’m looking to burn up more calories and continue to elevate EPOC.

Interval training is like putting your savings into a high return investment account. Low intensity aerobics is like hiding it under your mattress. Both will work, but the return you get is radically different.

If you have 5-6 hours available, add #3: aerobic interval training

Aerobic intervals wins out at this point because it’s still higher intensity overall than steady state work so it burns more calories. There appears to be a fat oxidation benefit and will still be easier to recover from than additional anaerobic work.

If you have 6-8 hours available, add #4

If you’re not losing a lot of fat with six hours of training already, then I’d be taking a very close look at your diet. If everything is in place, but we just need to ramp up fat loss some more (e.g. for a special event: a photo shoot, high school reunion, etc.) then we’ll add in some hard cardio — a long run or bike ride with heart rate at 75% of max or higher.

Why not do as much of this as possible then? Well, the goal is to burn as many calories as we can without negatively impacting the intensity of our higher priority activities.

If I have more time than that, I’ll add # 5

I think I’m getting into fairytale land at this point. I don’t think most of us have more than eight hours of training time available per week. But if we do, this is when any additional activity will help to burn up calories, which is never a bad thing.

A lot of fighters have used this activity to help make weight. This works because it burns up calories but doesn’t leave you tired for your strength training, sparring, or technical work.

That’s the key with the addition of this activity: just to move, get your body moving, and burn up some additional calories — but not to work so hard that it inhibits recovery and negatively affects our other training.

The research and the real world don’t really show massive changes from the inclusion of this type of activity; however, I think everything has its place. Remember, this is a hierarchy of training, and this is fifth on the list for a reason.

Smart guys call this NEAT — Non Exercise Activity Thermogenesis. I call it moving a wee bit more than normal.
Summary

Keep in mind that all I’ve said here is that harder training works better than easier training. It really is that simple.

To conclude, I agree with coach Dan John. Attack body fat with a passion and a single minded goal. The best way to do this is with an all-out assault implementing the hierarchy I described above.

Summer is almost here. Shirts are coming off whether you’re ready or not. Attack your body fat with a massive action plan for the next eight weeks!

This article originally appeared at t-nation.com
© 1998 — 2007 Testosterone, LLC. All Rights Reserved.

 

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Perform Better Summitt- More than just lifting weights

A few weeks ago I attended the Perform Better Summit in Long Beach. Three days of hands-on seminars and lectures from the world’s top strength coaches, PT’s, Rehab Specialist’s and Performance based coaches. I wanted to share three big takeaways:

1) Mobility

Everyone that was talking training or especially in injury prevention/rehab emphasized the importance of mobility work for ALL clients. Mobility we can define as the ability to use flexibility through movement. Whether you were learning the Kettlebell Sport with Steve Cotter, going through some fast paced power training with Todd Durkin or learning about Cardio Strength with Robert Dos Remedios. Mobility work was a requirement, no controversy there.

So what is mobility exercise and why do we need it?  It’s usually the exercises you do at the beginning of the workout to move your joints through their full functional range of motion. These include lunge variations (side, front, rotation), inch worms, hip lifts, knee hugs… Everyone needs to do mobility so we can prepare our muscles, joints and neuro system to work in that range of motion. Since most people sit most of the day then many  muscles be come tight and weak. Mobility work prior to a workout increases the benefit of the workout as well as helps prevent injury during the workout.

Here is a great example of a mobility routine from Athlete’s Performance where I will be going on a one week mentorship in October woohoo!:

Movement Prep

Movements Sets Reps
Glute Bridge – Marching 01 06 reps each Play Video
Hip Rotation – External – Sidelying 01 12 reps each Play Video
Leg Overs 01 06 reps each Play Video
Knee Hug – Moving 01 06 reps each Play Video
Reverse Lunge – with Twist 01 06 reps each Play Video
Knee Hug to Forward Lunge – Elbow to Instep 01 06 reps each Play Video
Drop Lunge 01 06 reps each Play Video
Lateral Squat – Low 01 06 reps each Play Video
Inverted Hamstring – Moving Forward 01 06 reps each Play Video
Heel to Butt – Moving Forward with Arm Reach 01 06 reps each Play Video

Stayed tuned for part 2 and 3. As one of my clients said “this is a lot more than just lifting weights.”

Sergio Maldonado

sergiom_personaltrainer@yahoo.com

MaxOut Kick-off Event May 8th

MaxOut Kick-off Event

Click Me for MaxOut Info Flyer

Test your fitness with our:

Conditioning Challenge

Outdoor Fitness Activities

Posture and Movement
Assessments

AND MUCH MORE!!!!

What is MaxOut?

Our coached small group and semi-private programs will challenge you to optimize your fat loss and performance results.

OUR MISSION is simple: to help you look better, feel better, and perform better EVERY day!!!

www.MaxOutPerformFit.com

Marathon: every single DAY

Watch me RUN…

Alright, obviously it’s not me. But this is #$%^ing beautiful.

It also brings me to a some points. Running is JUMPING on one leg, BALANCING on one leg, TOTAL BODY COORDINATION, TECHNIQUE, EFFICIENCY  and POWER. If you can’t see that, then take a second look then talk to me.

I hear this a lot in the strength and conditioning community: “You don’t run to get in shape, you need to get in shape to run.” Think about what this means, most people run and probably shouldn’t. Not b/c their body isn’t meant to. But b/c they have DEconditioned their body from its natural state then decide to run a long race or distance and wonder why their __________ hurts.

To run, work on  Reactive training (jumping, plyo, elasticity), Balance (static, dynamic, multi-joint), TBC (just do any variety of strength lifts and drills), Technique (for running, posture, foot strike…), Efficiency (form, core training, neuro-muscular training…), and POWER (Work/Time=move stuff fast)

PS:  the music is AWESOME