Below is a video of Joe Stockinger competing the the 2012 Canadian Powerlifting Union Nationals. He is 82 years old and still going strong. The weight he is moving would crush most adult men half or even a quarter his age. Our respect goes to Joe for all his hard work and dedication.
Tuesday, July 17, 2012
Saturday, March 17, 2012
Important components for finding and maintaining success as an athlete
We have a generation of guys who like get in the weight room, or put on some running shoes and “get it on” every day. Alot of people don’t feel like they’ve done something until they pushed themselves to the point of exhaustion. A guy like this, without a coach, is due for some serious overuse injuries as he gets into his 30’s. A motto that I like is: “Always train as hard as you should, not as hard as you can”
Based on your many years of experience as a fitness coach, some of the most important components to finding and maintaining success, as an athlete
1) Measure residual fatigue on a weekly basis.
2) Create an individualized recovery protocol
3) Learn that training less often leaves you fresher and better
All the best in strength. Please feel free to leave any comments.
Sunday, March 11, 2012
Roadwork revival with Manny Pacquiao
It has been a while since I last blogged since I have been away but I really wanted to get start blogging again with a great article I came across written by Joel Jamieson on his 8weeksout blog. I have in the past written about benefits of aerobic and distance running but Joel has yet again got it right when he justifies its benefits. In recent years, however, despite the obvious success of those who
have used it in the past, a growing trend
has been to condemn any form of longer, slower paced training as
outdated, overrated and unnecessary. The typical argument used to
support such statements is that because these sports are not long and slow
events and so training to get in shape for them should not be long or
slow either – this is the basic principles of specificity, coaches often
say. Many have even gone so far as to claim that anything other than
high intensity intervals are a waste of time and can potentially lead to
detrimental decreases in speed and performance.
Although there is little doubt that there are alot of sports that do require explosive strength and power, there is much more to the roadwork story than such perspectives are often inclined to admit. While proclaiming roadwork and aerobic training are unnecessary might make for catchy headlines and sound bites, in his article he explainsto us why longer, slower, steady-state cardio training will soon be making a comeback and I’m even going to give you a new twist on this age old training method that will make it more effective than ever.
Although each of their reasons may sound logical on the surface, it’s important to take a more thorough look at their three most commonly named reasons to see if they hold up to the scrutiny of experience and the scientific method, or if there is more to the roadwork story than can be read in the headlines. Those advocating against roadwork most often argue:
There is no doubt that there is recent research that shows high intensity interval training can be a more effective conditioning method than longer, slower, steady-state training such as roadwork. Almost all of these studies have focused on using VO2 max, the most commonly referenced measurement of aerobic fitness in scientific literature, as the measuring stick of changes in aerobic fitness and conditioning. Virtually all of the frequently cited studies have been no more than 6-8 weeks in length.
These two facts alone underscore the need for context when it comes to interpretation of research. First, when measuring only a few weeks at a time, it can be very easy to misinterpret the findings and extrapolate the conclusions beyond their limitations. A closer examination of the studies comparing intervals to steady state conditioning methods reveals that those in the higher intensity groups do, in fact, tend make more rapid improvements in VO2 max.
The problem, however, is that they also plateau much faster as well when compared to those in the lower intensity training groups. The infamous Tabata research, for example, one of the most commonly cited pieces of literature used to disparage the use of roadwork, showed that the improvements in VO2 max of those in the interval training group plateaued after just 3 weeks. Those in the steady-state group, on the other hand, continued to make improvements throughout the study period.
Second, although research is often limited to measuring a single variable of aerobic fitness and conditioning like VO2 max for the sake of measurement and standardization, the real world of conditioning is far more complex than that. There is no single measurement or variable that will always directly correlate with an athlete’s aerobic fitness or conditioning level, there are many different pieces to the puzzle. Looking at VO2 max, or any other single variable alone, does not provide an accurate reflection of a combat athlete’s conditioning level.
The bottom line is that looking through the research can help provide clues and valuable pieces of information, but the evidence must be carefully examined within the context of practical experience and the inherent limitations of only measuring changes in a small number of variables over a relatively short period of time. Training and performance are complex, multifactorial, year round processes and this must always be taken into account when trying to use research to validate, or invalidate, the use of various training methods like roadwork.
How do we know this is the case? Well, for one thing, performance in sports that really are highly anaerobic, sports like weightlifting, Olympic lifting, 100m sprinting, field events, etc. cannot be repeated without very long rest periods. Try asking a sprinter to run 100m at full speed and then run another one 20 seconds later and see what happens – I guarantee he or she will look at you like you’re crazy!
In explosive sports, the skills are certainly explosive, but they’re also highly repetitive and sub- maximal. You aren’t throwing every single punch or kick as hard as you possibly could. You aren’t putting every ounce of strength and power into every single movement because everyone knows that if you did that, you’d quickly gas out.
The bottom line is that explosive sports require a balance of both aerobic and anaerobic energy development. Writing off methods like roadwork that have been proven for years to effectively increase aerobic fitness simply because they may appear slower than the skills of the sport is like saying there is no reason to do anything but spar because that’s the closet speed to an actual fight.
As discussed previously, higher intensity methods often lead to greater progress in the short run, but this comes at the expense of plateaus and stagnation. Lower intensity methods may not work as fast, but they produce much more long-term consistent increases in aerobic fitness and when it comes right down to it, improving conditioning and performance requires time and hard work. As much as it might sound good to say you can achieve better results in 4 minutes than you can in 40 minutes, the real world has proven this idea to be nothing more than wishful thinking.
Just as a combat athlete shouldn’t expect to learn the skills and techniques of the sport in a short amount of time, conditioning and physical preparation should also be viewed as a long-term process that requires time and consistency. Those looking for the shortcut or the easiest route are often left lacking development and gassed out before those who are willing to put in the time it takes to get better.
Rarely does a major MMA event go by that we aren’t seeing at least one or more fights won or lost due to conditioning. This is happening at all levels and even in world championship fights no less!
If intervals really are the answer and roadwork and lower intensity methods of training are unnecessary, then where are the results? Why do we still see so many fighters gassing out even though the use of interval training is at an all-time high?
My prediction is that in the coming months and years, the combat sports community at large will begin to realize that although training with high intensity all the time might sound like a good idea in theory, it just doesn’t pan out in the real world. As a result, there will be a renewed interest in good old fashioned roadwork and we’ll start to see more combat athletes hitting the street once again in the name of conditioning.
Likewise, hitting the pavement for hours on end isn’t always the best approach either and running large volumes and long distances can also take its toll on the body as well. There’s also times where running may not be the most practical option given different climates and times of year.
In order to solve these problems and make roadwork type training more effective than ever, I started using a new method of this age old approach with all the fighters I’ve trained several years and the results have been highly impressive. I’ve used this form of training with everyone from Rich Franklin to Tim Boetsch and they’ve all reported consistent improvements in conditioning and fitness using the principles laid out below.
Using these types of activities can provide the same level of benefit as running, while putting less stress and wear and tear on the joints. There is no reason that all roadwork needs to actually be done on the road, there are endless other forms of steady state training that are equally effective, more practical and less monotonous than running. So good luck folks and GET THE ROADWORK IN.
Although there is little doubt that there are alot of sports that do require explosive strength and power, there is much more to the roadwork story than such perspectives are often inclined to admit. While proclaiming roadwork and aerobic training are unnecessary might make for catchy headlines and sound bites, in his article he explainsto us why longer, slower, steady-state cardio training will soon be making a comeback and I’m even going to give you a new twist on this age old training method that will make it more effective than ever.
The Great Roadwork Debate
Given the longstanding success and world class conditioning of some of combat sports greatest athletes throughout history that have been known to incorporate roadwork into their training, it may seem a bit surprising that it has come under attack in recent years as being an ineffective way to get in shape to fight. Along these lines, coaches arguing against the use of roadwork have frequently cited several reasons as to why they believe this type of training should be abandoned by combat athletes in favor of higher intensity training methods.Although each of their reasons may sound logical on the surface, it’s important to take a more thorough look at their three most commonly named reasons to see if they hold up to the scrutiny of experience and the scientific method, or if there is more to the roadwork story than can be read in the headlines. Those advocating against roadwork most often argue:
- Research shows better results from high intensity intervals
- Roadwork takes too much time
There is no doubt that there is recent research that shows high intensity interval training can be a more effective conditioning method than longer, slower, steady-state training such as roadwork. Almost all of these studies have focused on using VO2 max, the most commonly referenced measurement of aerobic fitness in scientific literature, as the measuring stick of changes in aerobic fitness and conditioning. Virtually all of the frequently cited studies have been no more than 6-8 weeks in length.
These two facts alone underscore the need for context when it comes to interpretation of research. First, when measuring only a few weeks at a time, it can be very easy to misinterpret the findings and extrapolate the conclusions beyond their limitations. A closer examination of the studies comparing intervals to steady state conditioning methods reveals that those in the higher intensity groups do, in fact, tend make more rapid improvements in VO2 max.
The problem, however, is that they also plateau much faster as well when compared to those in the lower intensity training groups. The infamous Tabata research, for example, one of the most commonly cited pieces of literature used to disparage the use of roadwork, showed that the improvements in VO2 max of those in the interval training group plateaued after just 3 weeks. Those in the steady-state group, on the other hand, continued to make improvements throughout the study period.
Second, although research is often limited to measuring a single variable of aerobic fitness and conditioning like VO2 max for the sake of measurement and standardization, the real world of conditioning is far more complex than that. There is no single measurement or variable that will always directly correlate with an athlete’s aerobic fitness or conditioning level, there are many different pieces to the puzzle. Looking at VO2 max, or any other single variable alone, does not provide an accurate reflection of a combat athlete’s conditioning level.
The bottom line is that looking through the research can help provide clues and valuable pieces of information, but the evidence must be carefully examined within the context of practical experience and the inherent limitations of only measuring changes in a small number of variables over a relatively short period of time. Training and performance are complex, multifactorial, year round processes and this must always be taken into account when trying to use research to validate, or invalidate, the use of various training methods like roadwork.
Are Explosive Sports like Sprinting Anaerobic?
Another of the arguments often used to support the exclusive use of interval methods instead of steady-state training is that sports involving quick and high bursts of energy are explosive and therefore anaerobic in nature. The biggest problem with this argument is simply that it’s not true. On the contrary, many sports like rugby, combat sports, football require high levels of both aerobic and anaerobic fitness, but the overall majority, i.e. greater than 50% of the energy necessary, comes from the aerobic energy system.How do we know this is the case? Well, for one thing, performance in sports that really are highly anaerobic, sports like weightlifting, Olympic lifting, 100m sprinting, field events, etc. cannot be repeated without very long rest periods. Try asking a sprinter to run 100m at full speed and then run another one 20 seconds later and see what happens – I guarantee he or she will look at you like you’re crazy!
In explosive sports, the skills are certainly explosive, but they’re also highly repetitive and sub- maximal. You aren’t throwing every single punch or kick as hard as you possibly could. You aren’t putting every ounce of strength and power into every single movement because everyone knows that if you did that, you’d quickly gas out.
The bottom line is that explosive sports require a balance of both aerobic and anaerobic energy development. Writing off methods like roadwork that have been proven for years to effectively increase aerobic fitness simply because they may appear slower than the skills of the sport is like saying there is no reason to do anything but spar because that’s the closet speed to an actual fight.
Roadwork is Time Consuming
A lot of proponents for the “nothing but intervals” approach also argue that even if roadwork is effective, it simply takes too much time and you can get the same results with less time using higher intensity training. The truth is that roadwork does take more time than doing an interval workout, there is no doubt, but this also is part of why it’s able to deliver more long-term results.As discussed previously, higher intensity methods often lead to greater progress in the short run, but this comes at the expense of plateaus and stagnation. Lower intensity methods may not work as fast, but they produce much more long-term consistent increases in aerobic fitness and when it comes right down to it, improving conditioning and performance requires time and hard work. As much as it might sound good to say you can achieve better results in 4 minutes than you can in 40 minutes, the real world has proven this idea to be nothing more than wishful thinking.
Just as a combat athlete shouldn’t expect to learn the skills and techniques of the sport in a short amount of time, conditioning and physical preparation should also be viewed as a long-term process that requires time and consistency. Those looking for the shortcut or the easiest route are often left lacking development and gassed out before those who are willing to put in the time it takes to get better.
The Return of Roadwork for Conditioning
Given the amount of misinformation that’s been used to support the idea that roadwork should be abandoned as a form of training, it’s no surprise that the current interval crazy has failed to produce the results so often promised by those advocating it. Despite the endless promotion of interval training as the only form of training necessary, the world of combat sports has not seen a noticeable increase in conditioning over this time. If anything, in fact, the general conditioning level of fighters today is worse than it’s been in the past.Rarely does a major MMA event go by that we aren’t seeing at least one or more fights won or lost due to conditioning. This is happening at all levels and even in world championship fights no less!
If intervals really are the answer and roadwork and lower intensity methods of training are unnecessary, then where are the results? Why do we still see so many fighters gassing out even though the use of interval training is at an all-time high?
My prediction is that in the coming months and years, the combat sports community at large will begin to realize that although training with high intensity all the time might sound like a good idea in theory, it just doesn’t pan out in the real world. As a result, there will be a renewed interest in good old fashioned roadwork and we’ll start to see more combat athletes hitting the street once again in the name of conditioning.
Roadwork: The Comeback
When used properly, roadwork is an effective way to increase aerobic fitness and improve conditioning without putting the high level of stress on the body that’s inherent to higher intensity interval methods. Training for combat sports is already brutally demanding and trying to sprint at top speeds and use explosive conditioning methods all the time on top of hours of physically grueling skill work is not the best recipe for long-term success.Likewise, hitting the pavement for hours on end isn’t always the best approach either and running large volumes and long distances can also take its toll on the body as well. There’s also times where running may not be the most practical option given different climates and times of year.
In order to solve these problems and make roadwork type training more effective than ever, I started using a new method of this age old approach with all the fighters I’ve trained several years and the results have been highly impressive. I’ve used this form of training with everyone from Rich Franklin to Tim Boetsch and they’ve all reported consistent improvements in conditioning and fitness using the principles laid out below.
Going Off Road for Conditioning
The biggest change in Roadwork is that running doesn’t have to be the only form of training used. There are other forms of exercise and training that are lower impact than running such as:- Jumping rope
- Swimming
- Bicycling
- Sled dragging
- Shadowboxing
- Elliptical
- Rower
- Medicine ball Circuits
- Heavy Bag or Pad work
- Bodyweight Calisthenics
Using these types of activities can provide the same level of benefit as running, while putting less stress and wear and tear on the joints. There is no reason that all roadwork needs to actually be done on the road, there are endless other forms of steady state training that are equally effective, more practical and less monotonous than running. So good luck folks and GET THE ROADWORK IN.
Tuesday, November 8, 2011
Recovery Methods used by Ben Johnson 1988 Olympic 100 metre champion
For the last few weeks I have been talking about recovery and regeneration and how important there are to any type of improvement in sport. I thought I would dig deep into my files and have a look and see if I could dig out some info as to what recovery and regeneration really means to the elite athlete. Lets take by example a coach and mentor who all the way back in the 1980s knew so much more than what most S&C guys know today. This is an exerpt from Ben Johnson training diary on his recovery methods.
1. Massage - typical daily menu would include massage:
- after warm-up
- during the actual training session (if neeeded)
- after the training session
Massage is particularly important on power days which emphasise speed/acceleration. Before an important competition Ben would receive up to 3 comprehensive massages focusing on fine tuning muscle bonus. Areas of emphasis would be hamstrings/quadriceps, gluteals, lower back, shoulders/trapezius, and calves.
2. Epsom salts baths - an average of 2 times per week
3. Sauna - 1-2 times a week with the drinking of mineral water after each sauna.
4. Contrast baths - occasionally sometimes in conjunction with sauna
5. Cold water effusion - occasionally when facilities available. Cold water effusion consists of shaking or vibrating jets of cold water applied to the muscle bellies and the soles of the feet.
Granted theses were the recovery methods used by Ben Johnson and he was an elite athlete but it goes so much further than what any of us are doing be it the gym goer, the weekend warrior or the Crossfit enthusiast. There are so many recovery methods out there so the take home message to us all is think RECOVERY + REGENERATION = BETTER PERFORMANCE
Granted theses were the recovery methods used by Ben Johnson and he was an elite athlete but it goes so much further than what any of us are doing be it the gym goer, the weekend warrior or the Crossfit enthusiast. There are so many recovery methods out there so the take home message to us all is think RECOVERY + REGENERATION = BETTER PERFORMANCE
Thursday, October 20, 2011
The Secret to Success
“It’s lonely at the top. Ninety-nine percent of people in the world are convinced they are incapable of achieving great things, so they aim for mediocre. The level of competition is thus fiercest for ‘realistic’ goals, paradoxically making them the most time- and energy-consuming… The fishing is best where the fewest go, and the collective insecurity of the world makes it easy for people to hit home runs while everyone else is aiming for base hits. There is just less competition for bigger goals". Tim Ferris from the Tim Ferris blog
DISCOVER YOUR PASSION
The best way to get yourself to the job is in fact finding a passion finding something that you are good and and you feel that you would excel as you are going to spend a large part of your life doing it. Then aim high because aiming high is not as hard as what everyone seems to think. It is a question of time and dedication but you will get there and you will enjoy the journey once you are there. Too many people prefer mediocrity and do not realise that the path of mediocrity at the end of the day is the path with the fiercest competition. Take at look at just how many people turn out to run a marathon, how many people go to gyms and spend endless hours doing endless exercises that have no real reward then compare them to the amount of people that turn out to a powerlifting meet or decide to set a target of running several marathons over a period of several weeks. The difference is enormous. Do you want to become a world champion swimmer, become a very successful businessman all these things are possible so go for it and be incredible.
As Timothy Ferriss says "unreasonable and unrealistic goals are easier to achieve for yet another reason. Having an unusually large goal is an adrenaline infusion that provides the endurance to overcome the inevitable trials and tribulations that go along with any goal. Realistic goals, goals restricted to the average ambition level, are uninspiring and will only fuel you through the first or second problem, at which point you will throw in the towel.” So people there you have it just get yourselves out there in the world and aim high and you will be rewarded. I had to include this video which I found scouting in the RossTraining blog. Enjoy people!
Wednesday, October 19, 2011
Stay injury free with the Omegawave system
"I came to practice feeling good and ready to work out. Before I stepped out on to the pitch my coach told me to go light today because my Omegawave assessments didn't look good. Since i didn't feel any different than the day before I doubted the system was any good. That same night I came down with fever and barry got any sleep. Our medical staff were prepared for my illness and got me ready in time for the next game. Thats how I got to trust the Omegawave" says Luca Toni Bayern Munich FC.
A few days ago I came across a device called the OmegaWave. The Omegawave tests your physiological systems in just a few minutes while you're resting, on your back. No treadmill tests or blood draws. Just metal clamps on ankles and wrists, and a few electrodes fastened to your chest. It is a revolutionary new device that I came across a few days ago but which is far from new as it has been around for the past 4 years. Not everyone responds to training well one person can make great gains in strength and mass while others can overtrain.
The test measures the functioning of the central nervous system, as well as cardiopulmonary, hormonal, and detoxification systems. It monitors heart rates and slow brain waves and produces personal data in the form of graphs, charts and advice. Essentially, the process is like the diagnostic systems check mechanics would perform on your car's engine to make sure it's running smoothly.
Benefits of the Omegawave Evaluation
- optimise training training while preventing overtraining
- prevent injuries now and in the future
- with quick regular testing we see how individual athletes are responding to a particular training programme
- to understand each athletes adaptation response can be used to optimise training, prevent overtraining and orchestrate peak performance
- adjust training in response tpresults obtained from Omegawave
The Omegawave has in fact been around for several years and is been used in many top football players and clubs including Barcelona FC, Manchester Utd and Bayern Munich FC. All these clubs have talked of its relative success in helping to prevent injuries and to plan more effective training schedules. Joel Jamieson, director of EndZone Athletics, has administered the OmegaWave tests to ex-University of Washington football star Reggie Williams, kick boxers, Seahawks and other elite athletes as the system has allowed him to see how his athletes are responding and adapting to training. It can be used to shape protocol, too, including when the body needs recovery time.
But can it help us normal folk like those of us who have to work everyday and toil in the 9-5 job? Why not, as the OmegaWave measures and interprets adaptation and reaction to stress, something many of us don't have a feel for and we lack the body-awareness, time and even-keel approach that true athletes have. Wouldn't it be a great tool to measure for corporate burnout and cut the number of employee sick-days? Could companies then make employees take the Omegawave test? How would you react if your company wanted you to take the test? Have a moment of thought. In the meantime I am going got try and see if I can get down a supplier of the Omegawave to see what it can do for me. Once I can do this I will rewriting about my experiences here.
You can check out more information on the Omegawave on their website.
Tuesday, October 18, 2011
Tempo Intervals for recovery and improved aerobic fitness aka Charlie Francis recommendations
As a continuation of my last post I wanted to post some training sessions that are great to work on recovery and aerobic fitness and that can be used on your general off days from training for recovery instead of just doing nothing at all. The tempo runs I will describe is from information I researched from Charlie Francis well known sprint trainer and conditioning coach to a number of former world Olympic athletes and Joel Jamieson, trainer to world class MMA fighters . Doing tempo runs involve doing a 12-15 second run at about 70-75% speed and about 60s rest in between reps.
Doing these intervals are a good form of active recovery and HRV measures will noticeably improve on days following tempo runs compared to rest days where nothing at all was done. A lot of this simply has to do with activation of the body’s aerobic and adaptive mechanisms combined with a minimum of residual fatigue from the loading.
This is really what active recovery does in general, it activates the body’s adaptive biological systems and “jump starts” them if you will, while keeping fatigue to a minimum. The result is improved recovery and when performed at low to moderate volumes, tempo runs are an effective form of this.
Aerobic Fitness
In whatever sport you practice, in order for the tempo method to have a more aerobic bias you should perform the tempo intervals in higher volumes and also incorporate more sport specific drills say for example as an MMA athlete you could incorporate specific MMA drills like bag and pad work. This tempo method can be used 1-3 times per week and should be performed on typical of days or at the end of other training sessions.
When used in higher volumes, somewhere between 20-30 minutes of the intervals per session, notable improvements will be seen in aerobic fitness as well as increased work capacity. During the rest intervals as well it is better to keep moving rather than doing nothing as the pace is just slowed dramatically.
Recommendations
If you’re looking for a good form of active recovery and to build some work capacity – then try using tempo intervals at a low to moderate volume on your off days. Something like 15-20 minutes generally seems to be about right and for this purpose, I think more generalized training like running can be used.
If you’re working on improving aerobic fitness, try increasing the volume to 20-30 minutes and get in at least two sessions per week.
Also, for this purpose I suggest keeping moving during the rest interval. A good example would be to do some low intensity runs at about a 70% intensity for 12-15 seconds and then do any low intensity exercise like medicine ball core work or jumping rope for 60s or so. You can then simply repeat this for however long you want.
One of the keys to doing tempo intervals is using the right training intensity. You shouldn’t feel exhausted or worn out when you’re done with this type of work. You should feel like you worked, but not anything like after a heavy sparring or grappling session. This type of training should be around a 5 or 6 on a 1-10 scale of overall intensity.
Other sample tempo sessions I have come across:
5 x (100 +100+200+100)
+denotes a 50m walk
Other low intensity work to incorporate in rest periods
-plyos
medball core work
Give them a shot and feel free to post your comments to let me know how they work.
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