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

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.

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 is the single best thing you can do for your health?”

Great video that my brother sent me, can you guess what it is?

 

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 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

Strength + Nutrition = NEW YOU

How do I lose body-fat?

How do I reduce back pain?

How do I train for _________ sport?

Strength

Whether it’s cosmetic, rehab or performance the best way to train for this is strength training. Most people don’t strength train, some people “lift weights” and very few really strength train. Lifting weights is different from strength training. Strength training means you are constantly improving, just lifting something for a certain number of reps does not get you stronger. Here is an email a colleague of mine gave me below about strength training.

Some reason why you should weight train and some research to go along with it

First, let me say that I have no shame AT ALL!… I am a CERTIFIED PLAGERIZER and proud of it. I got this info off of 4 different websites, copied, paste, and now taking all the credit for it.

Enjoy….

Weight Training Just because you’re not vying for 20-inch biceps or thunderously strong thighs like the muscle heads in the gym doesn’t mean you should shun the weight room. Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer—and it’s also the single most effective way to look hot in a bikini!!!  Yet somehow women and men are still hesitant: Only about a fifth of female’s  and 2 out of every 5 males strength train two or more times a week.

Here are 12 reasons you shouldn’t live another day without hitting the weights:

1. You’ll lose 40 percent more fat.

If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.

Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3. You’ll burn more calories.

Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That’s about what you’d burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.

Exercise helps your brain stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn’t follow a three-hours-a-week training regimen ate more than their allotted 1,500 calories a day. The reverse was also true— sneaking snacks sabotaged their workouts. The study authors say both diet and exercise likely remind you to stay on track, aiding your weight-loss goals.

5. You’ll handle stress better.

Break a sweat in the weight room and you’ll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

6. You’ll be happier.

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

7. You’ll build stronger bones.

As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

8. You’ll get into shape faster.

The term cardio shouldn’t describe only aerobic exercise: A study found that circuit training with weights raises your heart rate 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. This approach strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise— so you save time without sacrificing results.

9. Your heart will be healthier.

Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

10. You’ll be way more productive.

Lifting could result in a raise (or at least a pat on the back from your boss). Researchers found that workers were 15 percent more productive on days they exercised compared with days they didn’t. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you’d still work for nine hours but get more done, leaving you feeling less stressed and happier with your job—another perk reported on days workers exercised.

11. You’ll live longer.

University of South Carolina researchers determined that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, other scientists found that being strong during middle age is associated with “exceptional survival,” defined as living to the age of 85 without developing a major disease.

12. You’ll be even smarter.

Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Now, here are some research studies to lighten your day up a little…


First one:


Knab et al.
A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.
Med Sci Sports Exerc. 2011 Feb 8.


These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically – the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period — meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.


A second study:


Heden et al.
One-set resistance training elevates energy expenditure for 72 h similar to three sets.
European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011


The subjects were put on a very simple resistance training routine – full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout.  Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it’s intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.


One more:


Astorino et al.
Effect of acute caffeine ingestion on EPOC after intense resistance training.
J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.


This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee 🙂


If this article doesn’t put a smile on your face, nothing will!

 

Love,

Francisco


Nutrition

Good nutrition is simple, adherence is tough. You just need the basic prinicples and confidence to stick to your plan to execute your nutritonal strategy.

“The goal is to keep the goal the goal”

-Dan John

Here are notes the same collegue emailed me following our seminar with Dr. Clyde

Top 20 Key Notes from Nutritionist Dr Clyde Wilsons Presentation

  1. Controlling metabolism is everything when it comes to health. Key in war against fat loss, poor performance, and vital with promoting overall health.
  2. Anything in excess; animal fats, slow digesting carbs, sugar, and naturally produced Trans fat are bad for you. They should be consumed in moderation to serve as a benefit.
  3. S*%^, water is important, yet drink 5 gallons of it and you’ll dye in minutes!
  4. Breakfast is important; it truly makes a difference of what you eat when striving for optimal health.
  5. However, if you’re not eating breakfast now, just start. Don’t worry about what it is yet. The first step is just to start.
  6. When choosing what to eat in the morning, the difference between Corn Pops, milk, and a banana vs. All Bran, yogurt, and an apple is huge when the goals remain weight loss and performance. The All Bran option is better.
  7. Corn Pops shouldn’t even exist in your food option, it’s on the dirty thirty worst foods you can eat list.
  8. Eat as fresh as possible. Fresh meat, fresh dairy, fresh produce, fresh everything. Make your own fresh beer if possible. If the fruit or the veggies have some kind of wax coating, choose an alternative. Wax coating is not a good thing.
  9. Snack on celery sticks as often as possible. It’s one of those things that although you’re not really sure of why, you should just do it anyway.
  10. Working out in the morning, right out of bed, with no breakfast, is probably one of the worst thing you can do for yourself. You’ve just spent 6-8 hours not eating, your spine is still fragile, so when you begin to work out, you call upon your muscle (not fat) to do the grinding out. Avoid this. Eat breakfast.
  11. The two most vital and optimal times to eat are breakfast and immediately after a workout.
  12. When you wake up, you may not feel hungry, but that’s because your brain is focusing on the other things at hand. You are hungry, you have to be, and if you held yourself at any other time of the day to 8 hours of not eating you’d be eating this paper right now. Have something to eat. Even left over pizza is better than nothing at all.
  13. The average active person will burn anywhere from 300-500 calories while sleeping. So don’t think that your body is at a complete rest when at rest.
  14. Your body doesn’t care if it uses muscle for energy when in motion. Its purpose is to protect the heart, your brain, and the lungs. And the fat. The fat is what will get the body thru in times of hurricanes, blizzards, and any other world ending disasters.
  15. Veggies have to be hard and hard to get down in order for them to truly be beneficial. Mushy and soft veggies only fill you up. The idea is to fill up and direct the food to the muscle, and not the fat.
  16. After the veggies are steamed, sliced up, or “pealed” in any way, shape, or form, it takes 6 hours for them to lose their powerful kick. The stuff they sell at Trader Joes (the powder “super food” stuff ) that’s supposed to replace your daily intake of real veggies is about 1% as effective.
  17. Strawberries, grapes, blue berries, apples, and oranges all have special and unique qualities about them. They are truly super foods. Although somewhat not very practical, the best solution would be to consume a small portion of each, not individually but in unison 2-4x a day. To get the best bang for your buck.
  18. Water is key. It directly stimulates muscle growth (which is the main ingredient in fat loss) and keeps you regular when processing daily intake of food.
  19. If you are hungry, and have an urge to overeat, the best thing to do is to not overeat. But, if you have too, overeat protein or fat. You’ll feel full after you indulge with chicken or guacamole. If you over eat on carbs, you’ll feel hungry within hours and eat more. Consuming twice the calories you would’ve if you stuck with protein.
  20. Don’t just chow on salad all the time, have something course with it, like some meat, or tofu.

Top 10 Take Away Solutions

  1. Drink 6 bottles of waters a day
  2. Workout 3-5 times per week
  3. Eat 4-5 balanced meals a day
  4. Don’t Skip Breakfast or post workout meals
  5. Cereals I have found that meet the requirements include Uncle Sam Cereal (with added flax; unfortunately it tastes like cardboard), one of the cereals made by Kashi (‘GoLean,’ which tastes the most like sweetened cereal in this list so choose this one if you have a hard time with foods that taste “healthier”), one by Trader Joe’s (‘Hi Fiber Cereal’) and three by Nature’s Path (‘Heritage Flakes,’ ‘FlaxPlus Multigrain’ and ‘8 Grain Flakes’). My personal favorite of all dry cereals in terms of health value and taste is Heritage Flakes.
  6. Add almonds or walnuts to any cereal (hot or cold) for a healthy fat source. The amount of healthy fats in cereals is too low even when almonds or other nuts are in the ingredients (you want around 25% of your total calories per meal to be healthy fats). Also add milk or soy milk as a protein source and fruit such as berries, apple, or a SMALL banana (small for reasons described below). Do not use sweetened soy milk.
  7. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.
  8. Tips for eating out:

· If ordering a sandwich always ask for extra vegetables

· If eating in a restaurant always order a salad

· If you don’t have time for salad then blend vegetables in your blender drink it

  1. Casing Powder Protein is better than Whey Protein
  2. If you wake up out of bed and immediately go workout, these are the best bang for your buck in terms of what you can grab on the way to the gym. These options will get something in your stomach, not irritate, and make allow for the workout to help you and not hurt you.

a.)    Oatmeal and some fruit. Berries or citrus fruits do best.

b.)    Granola Bars. The ones with less crap in them other than granola the better.

c.)    Ensure drink

d.)   Sliced Bread with some jam or nut butter.

e.)    A liquid meal with 4 parts. One part milk, one pat fruit, one part oats, and one part peanut butter. That’s about 300 calories or so, enough for two sittings.

The real key to all this is MINDSET, you must be ready for the long haul and to really commit to changing your life and perspective on this. Realize that you don’t real know ANYTHING about this topic, even though it’s your own body! Spend some time educating yourself on it, invest in it. People take better care of their car then themselves, trouble is, you can buy a new car, not a new body. I know you like Dancing with the Stars and eating cheesecake, but don’t you like LIVING better?! It can all come down to cost/ benefit.  Just know that you can pay now or later, spend your time wisely and you will get BIG dividends. Even if you  live to 100, do think will live those last 30 well? Well, be proactive and make sure you do. The best time to start training was 10 years ago, next best time, TODAY!  

Stay Strong

Sergio

Perform Better Part 2- 10 Reasons Why Machines Suck

10 Reasons Why Machines Suck

machines

FREE weights

FREE weights

Functional training is always the giant overlying theme at seminars. It is just a given, this seminar was even called the Peform Better FUNCTIONAL TRAINING Summit. Every GOOD trainer knows that machines are not an effective way to train and may be detrimental for some people. The main reason they are currently used and marketed is because they are simple and people feel isolated body parts working. However, the general population does not get the right information about how the human body actually works, which is as an integrated unit. Although, there may be times that one needs to isolate your body, to function properly and remain pain-free you need to train your body as a whole. In addition, if you are interested in losing fat, lose the machines! Dumbbells or any other implement including your bodyweight will help you burn more calories then doing the same type of exercise on a machine becuase there are more muscles and systems activated. Another reason machines are around is that they are expensive, more machines = more money for the firms that sell them.

Now here are 10 reasons why machines suck:

1) They do not support the body. The current book I am reading Gray Cook’s Athletic Body in Balance refers to this fact. But it is obvious, if you are sitting on a machine you are only supporting the limb(s) that are working. Nothing else is working as significantly as it can, it’s the definition of LESS BANG for you BUCK.

2) If you check Men’s Health 2010 Top 10 Gyms in America and see the videos, what are they doing?  They are not sitting on machines doing “circuit training.” They are swinging Kettlebells, squatting, benching, running through ladders, chin-ups, flipping tires, pushing sleds, they are TRAINING MOVEMENTS. Now if machines were the BEST way to train wouldn’t the BEST trainers and the BEST GYMS use them? Obviously you can tell that they are not an effective way to spend your training time if the best don’t use them at ALL.

3) You can not vary the exercises much. Periodic variation is a key principle in progression.  With machines you are always stuck in the same position which is usually seated. Meaning you will be stuck doing the same exercise forever if you do not learn to lift free-weights. I saw this when I worked at the Y, people would come in day in and day out and do the same routine. With no results, now isn’t that the definition of crazy? I guess you could say they maintained but isn’t there better goals then just STAYING EXACTLY THE SAME. I have seen people in their 90’s progress, so I know you can too.

4) You are sitting! Most people sit at work, sit on the couch, sit in the car and you are going to exercise and SIT! That makes no sense, try not sitting and you will see a whole new world.

5) Many machines only work one joint at a time, some even two, wow! When just the act of sitting down in that machine involves more muscle groups! Use multi-joint movements as your staple exercises (squat, lunge,push, pull, rotate and run).

6) They take up tons of space. From a trainer’s perspective this makes tons of sense to not have machines around. We are trying to help more people not less, so why have a bulky machine that only does ONE thing take up all this space?

7) Exercise machines do not help you improve your posture.  If you are relying on a machine to sit up against your postural muscles do not have to work nearly a fraction as much with many other typical free weight training exercise.

8) Machines are flat out boring.  Their are so many great free-weight, body-weight, med ball… exercises out there that you can have lots of fun with and get much greater results.

9) They do not help you train balance, stability and mobility in the way that other exercises can. In an increasingly sedentary society we need to train all of those aspects just to function in daily life without getting hurt. If not then we are a ticking time bomb.

10) They do not resemble anything you will do athletically in real life. If you like to run, play sports, ride a bike, play with you kids/grand-kids or walk you should train to do those type of activities. Not train how to lift heavy weight while sitting down and reading a book.

If you have any questions, comments, arguments or would like to learn more about training. Always feel free to contact me:

Sergio

sergiom_personaltrainer@yahoo.com

machines suck

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