There stands a Tree

Damn those straps looks hot in the woods. Imagine it on a sunny fall day!

I have been a Certified TRX  Suspension Trainer Instructor for a while now, and a fan for significantly longer. I think they are an amazingly clever piece of fitness equipment. You can perform literally hundreds of exercises that engage the whole body in a functional and structural manner. By simply altering your body position in relationship to the anchor point, thus changing the applied loads by recruiting gravity in different ways, people of all fitness levels can be fully challenged with one piece of equipment. This is why I have come to like the TRX Suspension Trainer. 

Last weekend, I fell in love. 

The often advertised ability to take it wherever you go is a very appealing part of its marketing campaign. What looks better than a group of fit people working out overlooking the Golden Gate Bridge, or in the mists of the Muir hills? I certainly knew not. Then earlier this month I took mine out into the woods of Southern Michigan while on a weekend trip. A slice of heaven.

My view while working out

My TRX, the trees, and me. Forget the gym, forget the playground...forget the city! What a brilliant piece of equipment. While I like using it to train people in their buildings, homes, or neighborhood playgrounds, I now I know what I love using it for!

I am a rower, so I am showing off my best exercises here.

Here comes the Sun

Now that the three weeks of Summer in March are a distant memory, it looks like we really are getting a taste of summer. While each shed layer of outerwear should be celebrated, it is important to remember that the sun poses its own challenges to rowers on the water. Intense heat, direct UV exposure, and the total absence of shade results in serious environmental exposure risks. Below are several preventative measures that all rowers should consider. 

Hats

Light colored hats of breathable material with brims that shield the face and keep sun and heat off the top of the head. Hats designed for runners are a good choice.

Sunglasses

Protecting the eyes is very important not just from health point of view but also for visibility purposes.  A rower is sitting low to the water, and reflective glare is often a serious problem, sunglasses will increase the ability of the rower to see obstacles on the water even when facing the light. Ensuring the sunglasses are tight fitting or strapped is a good idea should you flip your boat.

 Apparel

Light colored, moisture wicking, and highly breathable athletic apparel. Well selected fabrics can permit a rower to stay cool even with long sleeves which protect maximum skin surface from UV exposure.

Sunscreen

Perhaps the most important preventative measure. When wearing a hat, often people forget to protect the tops of their ears, their nose, and the nape of the neck. Additionally, the underside of the chin and the back of the thighs can get burnt from sun reflecting off the water at low angles of incidence. Rarely do people expect these areas to be burnt since they are usually in shadow. 

Additionally, if a rower is shirtless or wearing a tank top, extra care should be taken to protect the shoulders and forearms as rowing form often places these body parts at an angle perpendicular to the sun's rays.

Water

Water, water, everywhere, and not a drop to drink. Make sure you have a water bottle in your boat. A long row is seriously dehydrating and you aren't going to reach over and drink from the water you are rowing on. Just because it is a water sport doesn't mean you can't get just as dehydrated as on land.

The Squat

In the effort to give my blog greater consistency and depth, my next few posts will be dedicated to this unbeatable exercise, its many variations, techniques to ensure proper form, and of course more than a few comments on all the ways it is done wrong by many. (I promise, you will either know what I am talking about, or recognize it on your next session in the gym.)

The squat, in all its forms, is perhaps the apogee of all exercises for both its impact on the body, and its functional implications. It is an exercise that everyone should be doing, and it should be the centerpiece of any program. Any program. Sport specific, general fitness, functional movement, muscle hypertrophy, muscle endurance, power, strength; if you can come up with a program, the squat can be modified to match the desired outcomes. Promise.

The squat is a core exercise, and because the spinal column is loaded, it is also a structural exercise. This means that a maximum amount of muscle across the entire body is activated, and the movement pattern is very natural to the engaged muscles, and there are many.

The lower body, the core, and the upper body are are highly engaged in the squat, and even more amazing are the subtle variations that can be made to the Classic Squat to emphasize certain muscle groups over others.

Again when properly performed, the squat is something that can benefit anyone, at all ages, and there are studies to prove this. (References will be thick in my upcoming posts.) If you are unsure that EVERYONE can benefit from squats, count the number of times you sit down in a chair each day. That is a squat. It is also one of the things that squat training has shown to help the elderly do with greater ease.

Stay tuned.

Those certain summer muscles...

Summer has come early to Chicago, it seems. We usually have until June, but it looks like we will have to begin our obsession for the not-so-major muscle that everyone is most concerned with come tank top weather. The Bicep.

Kinematics

The biceps brachii control several movements and they generate flexion about two joints, the shoulder and the elbow. Primarily the bicep flexes the elbow joint, and this flexion is so well visualized by people that most people think of it when they imagine the very sense of the verb. However, the bicep has another very important function, which is the suppination of the forearm. (Palm up) This became quite clear to me after I fractured my radial head; it was impossible to suppinate my forearm, thus it was impossible to contract my biceps. (My sudden inability to recruit that not-so-major muscle suddenly became an obsession.) When the forearm is fully suppinated, the biceps brachii tendon is at full stretch, when you turn the wrist into pronation, the tendon rotates the radius over the ulna and the forearm is pronated. (Palm down)

Kinetics

What does this mean for bicep curls? There are several ways to perform curls, and they all recruit the biceps to a different extent.

When the forearm is fully suppinated as in a flat barbell curl, the biceps and their tendons are under maximum tension, and they will contribute the most force to the curl. As soon as the forearm leaves full suppination and starts to rotate towards a neutral grip, tension is taken off the biceps, and other muscles are engaged, primarily the brachialis and the brachioradialis. So as the forearm pronates, the work by the biceps is reduced.

Lets look at some pictures of my left arm, (Sadly, the right one is still lagging because of the above mentioned fracture) and it becomes quite clear how the muscles of the arm are recruited differently.

1. Neutral grip. Note how when the arm is flexed the bicep remains long.
2. 50% suppinated, as with an E-Z Bar. The bicep is somewhat more contracted.
3. Full suppination. Note both the shortness and fullness of the bicep, it is fully contracted.

Training

What does this mean?

1. Well, for full bicep engagement and maximum recruitment of that muscle, stick with flat barbell curls or suppinated dumbell curls. This will fully engage both heads of the biceps. (Changing hand width on the barbell will alter the recruitment of either the long head or the short head.)

2. The E-Z bar curl is just that, easy; on the wrists. Unless you are recovering from an injury, you should skip E-Z bar curls if the biceps are your primary goal. If you find that your wrist flexibility is holding you back, work on making your wrists more flexible. The flat barbell curl is unbeatable for building thick biceps.
3. When the grip is neutral, you are primarily recruiting the brachialis and the brachioradialis, the biceps are only assisting. This is still a great exercise to use, by all means you want to develop those muscles as much as your biceps, but be sure to understand which exercise recruits which muscles.

E-Z Bar curls and Barbell Curls

Plyometrics

With the increasing popularity of Crossfit gyms, boot camps, and home training DVD's, ever more people are beginning to discover Plyometrics. This is great news since plyometric training is a terrific way to train explosive power in a functional manner. However, the demands placed on the body by plyometric training means it is not for everyone, and inadequate pre-conditioning or inexperience can result in serious injury.

Mechanics

During a plyometric movement the muscle is rapidly stretched and then contracted. This is referred to as the Stretch-Shortening Cycle (SSC). The rapid and deep stretch that precedes the muscle contraction produces three reactions within the muscle that increases the muscles ability to produce greater power.

1. The cells in the agonist muscles and tendons are rapidly stretched, and this means that potential elastic energy is created.
2. A quick stretch in a muscle reflexively activates the muscle spindles. These intramuscular organs increase the activity of the muscle cells, generating a greater potential for contractile force.
3. The stretching phase also generates neurological stimuli that begin communicating with the central nervous system. This opens the neurological path way, priming it for the impending contractile stimulus.

Rapidly transitioning from the stretch phase to the contraction phase takes advantage of these reactions during contraction, and great power can be produced. Pausing at the end of the stretch will result in the loss of the plyometric qualities of the movement. The quick squat that precedes a vertical jump produces plyometric reactions.

Safety

The rapidity of the SSC means that the Golgi tendon organs (Organs in the tendons that communicate to the brain when the load on the muscle is excessively dangerous.) will not have the time to send warnings to the central nervous system. This in conjunction with the incredible loads that can be generated by certain plyometric movements, can result in debilitating injuries. While extensive research has not been done to determine exactly what the extent of risk is, the NSCA has put together base safety guidelines.

NSCA Guidelines

• Trainee must be at least 13 years old
• Trainee must have at least three months of resistance training experience
• Trainee must not be recovering from an injury to involved body part
• Trainee must have sufficient strength, speed, and balance capacity

Strength

For lower body plyometrics: Trainees should have a 1RM squat of at least 1.5 times body weight.

For upper body plyometrics: Trainees weighing 220 lbs or more should have a 1RM bench press equaling 1.0 times bodyweight. Trainees weighing less than 220 pounds should have a 1RM bench press equaling 1.5 times body weight.

Speed

For lower body plyometrics: Trainees should be able to squat 60% of their body weight five times in five seconds or less.

For upper body plyometrics: Trainees should be able to bench press 60% of their body weight five times in five seconds or less.

Conclusion

Form is as always crucial, and every trainee who is performing plyometrics should at least learn proper form and appropriate programming under the supervision of an experienced trainer. With proper incorporation into a training program, and careful execution plyometrics can be incredibly beneficial on many fronts.

Good introductory plyometric exercises include jumping rope, skipping, and hopping in place. Not hardcore enough? Think of who you always see doing these. Heavyweight boxers and little girls - proving that they are serious work as well as safe and natural!

References

Earle, Roger W. and Bechle, Thomas R. 2003. NSCA's Essentials of Personal Training.
Champaign, IL : Human Kinetics. (pg. 426 - 439).
Earle, Roger W. and Bechle, Thomas R. 2003. Essentials of Strength Training and Conditioning.
Champaign, IL : Human Kinetics. (pg. 414 - 426).

On the Use of Weight Belts

The weight belt, to use one or not?

If you ask five people , you will get five different reasons why you should or shouldn't be lifting with a weight belt. Sadly, the most common reason is most likely that people see others wearing them around the gym, or because logically they look like they would be a safe idea. This issue is analyzed in depth in a NSCA Hot Topic Series paper by Stuart McGill, 'On the Use of Weight Belts'.

Below are five particularly interesting points to take into consideration.

1. Lifters with no previous injury appear to gain no benefit from lifting belts.
2. Belts appear to change lifting style, depending on the lifter, they can increase or decrease the loads on the lumbar spine.
3. Lifting belts give people the impression they can safely lift more weight.
4. Injuries that occur while using lifting belts tend to be more severe.
5. Belts appear to increase intra-abdominal pressure and blood pressure.

1

When a neutral spine is maintained over the course of the lift, the stiffness added by the belt is minimal. This means that for the belt to exert a maximal effect, the lifting form must actually be poor! An experienced lifter who always uses clean form and an appropriate weight, will likely not be at risk of an injury, and thus will likely not be in need of a weight belt.

2

It is very difficult, if not impossible, to determine with each lifter whether the belt is increasing or reducing the pressure on the lumbar spine. (A laboratory assessment would be needed.) This means that each lifter is gambling with an possible harmful outcome.

3

When using a belt, an inexperienced lifter may be given a false sense of security. As a result, more weight than is safe may be added to the lift. When inappropriate amounts of weight are lifted, often poor form is employed to recruit additional muscles to move the weight.

4

The combination of points 1 through 3 means that a weight belt, when used by an inexperienced lifter, or even when used regularly by an experienced lifter, creates a compounded risk of severe back injury. Poor form and unconditioned core musculature when combined with excessive weight can result in major injuries to the lower back.

5

Weight belts appear to increase intra-abdominal pressure as well as blood pressure. It is often assumed that this increases stability of the core and reduces pressure on the spine. While increased intra-abdominal pressure does increase core stability, a 1986 study by Nachemson and colleagues shows that increased intra-abdominal pressure also increased, not decreased, intra-discal pressure.

The spine is protected not by intra-abdominal pressure, but by proper form.

A lifter would be far better served by building up their core musculature during lower body / power lifts by using the Valsalva manoeuver, the natural way of maintaining intra-abdominal pressure by holding their breath through most of the lift.

Note: Lifting belts and the Valsalva manoeuver are contraindicated for people with high blood pressure, heart conditions, and an increased risk of stroke.

So who should be using lifting belts?

In short, experienced lifters who are well trained in heavy lifts can gain benefits from lifting belts, but even they should only use them when performing lifts at or above 90% 1RM levels. This means when they are performing maximum lift training or during competitions. The vast majority of lifters in a gym setting would be far better off always focusing on proper form and appropriate loads. Through reasonable overload and careful progression, the large lifts will build many of the major muscles of the body, and keep the back safe and strong.

Reference

On the Use of Weight Belts. McGill, Stuart. National Strength and Conditioning Association 'Hot Topic Series'. March 2005, rev. September 05, 2005.

Tape Tip

Terry Smythe of UCanRow2 held a Concept2 Indoor Rowing Workshop at Rowfit Chicago and one of her clever tips will be the subject of this posting. With the use of electrical tape, a rower can set temporary and customized 'stops' on the monorail of an ergometer to help correct a number of form issues related to leg dive / slide positioning. Additionally, rowers new to the Pick Drill, or who struggle with partial slides during racing starts can use tape to help establish the correct seat/slide positions.

Note: Remove all tape frequently, ideally after each workout when you clean your monorail; it will cause some residue build-up after several workouts. The tape is a great tool for periodic evaluation and correction, but is probably best used only when a rower is actively correcting a bad habit. The bumps are strong, and while less disruptive than having a coach smack you on the head, not something that should be part of every workout!

The Catch

Many rowers over-compress at the catch, especially when on an erg. While this does extend the length of the stroke, it places the rower at a mechanical disadvantage at this crucial moment in the stroke. Liftoff occurs at the catch, and thus it is important that body be in a position of total power. Ensuring each joint is flexed to the correct angle allows the muscles to maximize mechanical advantage.

To find the correct slide position at the catch, sit on the erg and slide up the monorail until the shins are perpendicular to the ground. The heels will be slightly lifted up from the foot stretcher at the catch. Once in this position, place a strip of tape on the monorail just in front of the front roller of the seat. Each time the seat arrives at the catch position there will be a jolt, the tape is thin, but makes itself known!

Tape at the catch

The Pick Drill

The pick drill is a classic rowing drill that is used both as a sequential warm up and as a way to break down the rowing stroke into its component movements and body positions. A rower starts at the finish and begins rowing arms only. Next, body swing is added, and then the leg drive / slide. Typically the leg drive / slide is added in portions, either 1/2 slide and then full slide, or 1/4 slide, 1/2 slide, 3/4 slide, and finally full slide.

Once tape is placed on the monorail at the catch, fully extend the legs to the full slide position and place a strip of tape in front of the front roller. Divide the space between these two strips to mark the desired points, 3/4, 1/2, 1/4. Once these have been placed, remove the tape at the finish. (That position is fixed by the length of the leg.)

Tape at the catch, 1/4, 1/2, 3/4 and full slide.

Racing Starts

Tape will be placed at the same locations used for the pick drill, to practice partial slides for racing starts, (typically at 1/2 slide, and 3/4 slide) but the drill starts from the catch. Practicing these partial slide sequences on an erg is of great value, as the mental stress level at the start of a race is incredibly high, the force differentials are maximal, and boat instability is not only at its greatest, but a bad set at the start can affect the entire race. Relying on trained muscle memory is crucial, and the stability of the erg can build family of drills that will transfer to the water.