Day 1 Speed and Strength Youth Camp

Day 1  Speed and Strength Youth Camp

Just completed first day of my Speed and Strength Youth Camps at Peers Park in Palo Alto. Great kids in this session who work hard and have a fun time too!
June 24, 2013

Advertisements

Mission and Purpose Statement…..

Mission and Purpose Statement.....

Mission and Purpose of Maxout Performance Fitness

MISSION- to EMPOWER others to realize their strength and help them become the BEST version of themselves.

PURPOSE- to create and foster a family like community, educate about health, expose the athlete within to grow, empower through knowledge and inspiration. So that we can continually improve and seek the truth in everything.

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.

My first client Brandon

I have been working with Brandon since June 2007. I started working at the YMCA in January 2007, I told my boss that I wanted to progress to be a personal trainer. After earning my certification  I met my first client Brandon.

At the time he was a 200lb+ 13 year old. His grandma brought him in to meet with a trainer to discuss his goals and plan for training. In the summer we started an aggressive program that also had to be fun  for a 13 year old. We trained 4-5 days a week including strength training, metabolic conditioning and mobility. We made some great progress then hit a roadblock at about -10lbs of fat-loss.

So we started working on nutrition, eat this, not that.  After some ups and downs we BOTH understood how crucial eating right was to Brandon’s goals. Then after working at the YMCA for 3+ years it was time for me to move on. I transferred Brandon over to another trainer but not before building a great friendship with Brandon as well as his family.

Fast forward about a year and a half later. Brandon’s grandma gives me a call and asks “can you still train Brandon?” I let her know my training schedule at the time and we worked a deal out where I would train Brandon at a nearby park 2-3 times per week since the facilities I worked at were too far for Brandon to get too.

He came to me at his heaviest weight of 269lbs in August 2011. We set some initial exercise goals to get him started and he started keeping a food log. We measured body-fat by taking circumference measurements which were as follows:

9/25/11
Waist 53”
Thigh 26.9”
Calf 18.5”
Forearm 16.5”
Body Fat 54%

This was a huge wake-up call for Brandon. I helped him develop some reasonable goals and decided losing 1% of body fat every 2-3 weeks would be great and also require some hard work. I gave Brandon some resources and strategies on how to start getting his nutrition in line to support fat-loss as well as muscle gain during our sessions. In a nutshell (more protein, more veggies, less carbs and more water/sleep).

As the months passed here was the progress:

9/25/11 10/15/11 11/10/11 11/29/11 2/2/12 3/5/12
Waist 53” 52” 51.33” 51.0” 46.0” 42.5”
Arm 16.5” 16.0” 14.25”
Buttocks 52.25” 51.25” 48.0” 46.5”
Forearm 12.0” 12.0” 12.0” 11.75” 11.75”
Body Fat 54% 52.08% 51.6% 50.77% 45.57% 39.09%
Weight 269 lbs 218 lbs* 215.5 lbs

* Under 220 lb milestone achieved!

4/2/12 5/1/12 8/8/12 9/5/12 10/7/12
Waist 43.5” 43.25” 40.5” 40.5” 39.5”***
Arm 14.25” 14.5” 13.25”
Buttocks 46.0” 46” 45” 43” 43.5”
Forearm 11.75” 11.75” 11.75” 12” went up? Muscle!! 12”
Body Fat 36.23% 33.13% 29.53% 27.45% 25.51%
Weight 213 lbs 207.8 lbs 197 lbs** 189 lbs

** Under 200 lb milestone achieved!

*** Under 40” waist milestone achieved!

          



          

Wow, in a little over a year Brandon lost more than half his body-fat and 80 lbs! Incredible. What’s more incredible is the change in his attitude. He has matured so much in the past year. When I asked Brandon what his big motivator was he tells me ” I was just tired of losing, I wanted to start winning at something.” That’s exactly what he did. It definitely did not all come off immediately as you can see by the numbers. There were speed bumps but once we figured those out we saw some nice gains! We can all relate to Brandon in that way, where failing at things really hurts sometimes. However, when  you can figure out what went wrong and push-through the reward is more than worth it!

That’s one of the MAIN reasons I love working in the field, I physically see the results of hard work and get a firsthand glimpse at the potential we ALL have in ANY aspect of our lives. Fitness to me gives you a fast way, yes I said fast way, of seeing what hard work, planning and even failing can do us. Since it’s all about what we do after we fail, failing to me is not a bad word. It’s GOOD if we can use it to our advantage.

Brandon is my hero and a huge pain in the a$$ sometimes but his will power under duress and continual progress as a trainee as well as a person is inspiring.  He still trains with me twice a week and attends a weight lifting class in college. With all his accomplishments and experiences I believe he could write a book on fat-loss strategies. Today he sent me a text message and asked if it would be better for him to eat a handful of carrots or dark leafy vegetables.  This is the kind of thing he thinks about now. Love it!

21st Century Fat loss and Hierarchy of Fat-Loss Part 1

Here’s an old mass email that is still very relevant and will kick-off my fat-loss post series. 

 

 

Hi everyone,

I’m sending this to everyone in my personal training contact email in hopes of spreading some quality knowledge.

 Most of the people I work with, regardless of actual body composition, want to reduce body fat. I went to a seminar a few weeks ago by Alwyn Cosgrove, (big name in the strength and conditioning field) where he presented a lecture on 21st Century Programming and Fat loss. Most of what he presented was no new revelation but the way it was presented and the evidence he had was great. So here are some brief notes on the presentation if you are interested.

Nutrition:

1.     Number one factor in weight loss is proper nutrition, there is NO program that can make up for poor nutrition.  “Proper nutrition” can take on many forms but most of us can distinguish between a good and bad choice. Stop eating crap!

2.       Meal frequency must be at least 4-6 times a day with about 3 hours gap in between and be consistent with this meal frequency. In short, eat less, more often, consistently.

3.       Eat a big breakfast, defined as eating within 30 minutes after waking.

4.       Reduce the amount of refined carbohydrates in diet  (definition:http://weightloss.about.com/od/glossary/g/refinedcarbs.htm

5.       Increase the amount of water in diet; drink a cold glass of water upon waking, before and after exercise.

6.       Eat drink a recovery meal within 30 mins after exercise, two parts carb, to one part protein.

http://www.coreperformance.com/daily/movement/q-a-pre-workout-snack-vs-post-workout-shake.html

7.       Supplement with fish oil tablets 1,000mg per day

8.       Focus on quality of food then quantity

 

Exercise (in order of most efficient fat burning methods):

1.       Metabolic Conditioning: traditional/non-traditional strength training exercises performed in a circuit, superset, complex, timed or any protocol that will keep you moving at sub maximal weights at a high intensity.

2.       High intensity anaerobic intervals: similar to above but with set rest periods in between exercises or timed bouts.

3.       High Intensity aerobic intervals: any aerobic activity of short fast periods followed by recovery then short fast periods of exercise.

4.       Aerobic conditioning: swim, biking, running, walking, at low intensities,  for long durations of  time.

 

What this means:

This means proper nutrition is the cornerstone of any fat loss plan, period (duh, but worth mentioning). Also, that these small changes to nutrition/lifestyle all add up to a reduction in body fat.  

In terms of exercise, the big revelation is that traditional “cardio” is the least effective means of reducing body fat. It also means that resistance training at a high intensity is the most effective if programmed correctly. Why? Here a few reasons: because resistance training not only allows you to build muscle (elevating resting metabolism) but also creates enough metabolic disturbance to keep you burning calories well after the workout is done, in addition to burning calories during the exercise session.

 

For elaboration on anything please do not hesitate to ask, these are just brief notes. The material that Alwyn presented at the seminar had examples which were from clients that he had that had extremely dramatic results (great amounts of fat loss along with improved performance and physique). In addition, he provided evidence based research that backed the recommendations he made. Here are some articles with sources cited and examples of workouts. Also attached is an article that expands on much of what I just talked about.

 

Hope this sparked your interest to learn more or you realized you need to block me from emailing you ever again. Any feedback would be greatly appreciated.

 

Enjoy!

 

http://www.alwyncosgrove.com/complexes.html

http://www.alwyncosgrove.com/metabolicaccelerationtraining.html

http://www.alwyncosgrove.com/Energy-System-Training.html

http://www.mensfitness.com/fitness/24

 

 

Sergio Maldonado
Strength and Fitness Coach
650.383.8629

Frisbee Hand! (broken hand)

 

This past Sunday the 29th I was playing Ultimate Frisbee at a park. Something I love to do whenever I get a chance.

During the game I was going for a frisbee when I collided with other people and the ground. My fourth finger hurt so I looked at it. I saw a little movement, as I walked I saw a little more but it ached. I keep playing, finished the game and went home to ice. Long story short on Wednesday I got an X-ray and the Doctor said I fractured by hand and may need surgery. Fast forward to Friday and the Doc recommends surgery.

😦  bummed I can’t do my triathlon and may have to go under the knife as well as spend some $$

But I will still keep active and workout since I have other body parts and a mind that is soothed by exercise. I believe there is NO REASON to become sedentary after an injury. See this article for more

 

My positive twist on this is that I will be able to work on my non dominant side for strength and motor control. As far as work I will have to learn to describe, cue and teach clients more effectively verbally. Here’s to the journey and a stronger hand in the end!

Also, yes! I will keep playing frisbee the first chance I get as well as any other sport as soon as I think it will do no harm.

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. -bruce lee

For pics see here : Hand pics

If you always put limit o…

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. -bruce lee

Thanks for this one Davidson!

Training = Rehab, Rehab =Training Seminar

This past weekend, I had the opportunity to attend another seminar to further my professional training. The seminar was in Arizona and conducted by  Charlie Weingroff  entitled “Training = Rehab, Rehab = Training“.  He is a physical therapist, athletic trainer, and strength coach. He’s worked with the 76’ers NBA team, the military and is now working at his own practice as well as with Nike. Charlie is a self described strength coach with Physical Therapy capabilities. You can read more about him here.  This was another great seminar. I learned a lot and was able to professionally network with other Fitness and Health Care Professionals.

Here are some notes and big takeaways:

Defining the Core?

-training and rehab lie on the same spectrum, what is going to make someone elite is the same thing that will bring someone back under the pain threshold.

-breathing, more precisely diaphragmatic breathing is what really drives a strong core. Diaphragmatic breathing is the only feed forward mechanism that allows the DEEP core muscle (TVA, multifidus, pelvic floor) to function as they should.

-developmental kinesiology can help be our reset button, we can learn the same way we learned the first time around (as babies). To do this, we need mobility at all joints.

–  Shirley Sahrmann’s  book Diagnosis and treatment chapters 1-6 is required reading.  Sahrmann’s holds degrees in PT, PhD, and FAPTA.

http://www.amazon.com/Diagnosis-Treatment-Movement-Impairment-Syndromes/dp/0801672058

RKC= strength, FMS= Movement, DNS=relaxation all on a continuum

-What is the core? We need to consider: Muscular (Phasic and Tonic), Fascial, Neuromusclar and Neuro development

-You want your stabilizing (deep muscles) to stay still and superficial muscles to move. Each joint can act like a SLING SHOT.

-High EMG is not always good or the answer!

-Proporiocepters only fail 7% of the time

-Muscles attach to bone AND FASCIA,  ex: glute=60% fascia, 40 bone

-“know what is awesome then scale back”

-There are many systems that improve pain by restoring mobility

-You want to be like a martial artist. If you have mobility ” you don’t have to overcome your own stiffness.”

-” core can mean everything”

-The FMS is 25% developmental, Ipsilateral roll is the hardest roll, example: ipsilateral quadruped reach

-trainers should sell themselves as gate keepers. Be great at what you do then refer to someone better for specific situations.

-Read “Human Locomotion” by Dr. Michaud .    http://www.newtonbiomechanics.com/

-Your body is two gyroscopes. The neck and pelvis

-“Humans have a drive for verticality”

-“your core is your crown to ass-crack”

-Think of your core as deep roots (inner) the trunk (spine) then two supports (outer core) on each side.

-Nutrition to make a monster: gluten free, dairy free, minimal processed carbs and adequate protein.

Joint Centration

-allows maximum weight-bearing

-balance of mobility and stability acting on a joint. Stability= control in the presence of change

-babies are ridiculously strong

-centration is based on a sounds CNS, free of stress

-loss of joint mobility is a stress

-structure (bones) drives function and joints drives the brain

-muscles drives motions ->motions drive joint->joints drive the brain

– Big bang joints: L5-S1, T-L junction, C-T junction and OA

-“packed” is a direction not a position

How do we make a Monster?

-Movement, Preparation and the sensory system

-Movement: start with FMS pyramid: movement to performance to skill

-Prepration: measure prepadedness using HRV or grip.

-Sensory: 5 senses, all CNS, Vision in the athlete is huge! 50% of balance  is vision

Corrective Exercise for the movement professional

1) expose the limitation

2) find an exercise that teaches to correct with high win % “no two wrong reps in a row”

3) client should be able to coach themselves

-No such thing as muscle memory, all motor learning

random practice sticks better than block (reps/sets)

-FMS- attack the lowest score and biggest asymmetry

4 by 4 matrix for correctives and communication is position by pattern

1. unloaded-assisted

2. quadruped bodyweight

3. kneeling – resisted and assisted

4. standing-resistance

Get out of correctives fast and get to lifting!

“Get long, get strong, go hard!”

As always, contact me if you have specific questions about this post or if you have any other questions.

Sergio Maldonado

sergiom_personaltrainer@yahoo.com

650.383.8629

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