In Fear Of Technology

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

One of the societal trends that I enjoy observing is our instinctual distrust of technology. This trend encompasses nearly every segment of society, but today, I’d like to discuss technophobia from a fitness/nutrition standpoint:

“Processed” food: We all tell anyone who’ll listen to avoid processed food, right? But factually, food processing is what allows most of us to reach an old age that was impossible only 100 years ago. Cleaning and disinfecting processes, pasteurization, refrigeration, and insecticides are all examples of advances in food processing that have greatly reduced food quality, quantity, and food-borne illness and disease.

Weight-training machines: I don’t use them myself, and I’ll try to talk you into free weights, but there are uses for machines, particularly for physical therapy purposes.

Plastic bottles: I constantly read and hear about the dangers of drinking from plastic bottles, and my point here is not to debate the merits of this argument, but rather, to examine the merits of not using plastic bottles- could you imagine using glass (or some other material) for all of your food and drink packaging?!?! Even technologies that have downsides usually have upsides, which should be considered before abandoning said technologies.

Stability balls: I frequently suggest that they’re over-rated and over-used, but they do have some legitimate uses.

The internet: I once remember Louie Simmons saying something along the lines of “If you wanna get strong, get off the damn internet and get in the gym!” I get that, but still, this is how we all communicate, learn, and share ideas.

Vaccinations: Do they cause autism? I have no idea, but they’ve unquestionably saved millions of lives.

Air conditioning: In Europe, people (especially older generations) tend to distrust AC, as well as ice- they’re both seen as unhealthy. On the other hand, 120 degree temperatures (which we see every summer here in Arizona) are also unhealthy.

Shoes: Ever see Nike Free’s and Vibram Five Fingers? The manufacturers of both are trying to convince you that shoes are e-v-i-l. Me? I like shoes!

Cooking: The raw-food advocates love to align cooking with all things evil. The fact is however, that cooking is a marker of advanced civilization. It also prevents a number of food-borne diseases. It also increases the nutritive value of many foods- for example, lyopene is only of value when the tomato is cooked.

“Unnatural:” We tend to trust “natural” and distrust the opposite. But many natural things are unhealthy, even deadly: tobacco, botchalism, cobras, arsenic, and sloth, just to name a few. Would you prefer training on a stability ball (unnatural) or lying on the couch (natural)?

Artificial sweeteners: Some are safer than others, and again, I’m not attempting to debate the dangers, but rather, remind you of the benefits: they stop you from eating sugar. And that’s significant.

Microwave ovens: Most people today consider them safe, but does anyone remember when they first came out?

The way to keep technology in perspective is to think of it as a tool that has (in most cases) both positive and negative attributes. If the positives outweigh the negatives, the technology in question is useful.

If you have additional examples, I’d love to hear them- just click the “discuss” link below to share your thoughts!

About The Author

charles His colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results. His counter-intuitive approach and self-effacing demeanor have lead to appearances on NBC’s The TODAY Show and The CBS Early Show.

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

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Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Life Management Skills for Bodybuilders

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

“So many pedestrians, so little time”
— bumper sticker

There are many excuses commonly used to explain lack of progress in bodybuilding. Poor genetics. Poor facilities. No motivation. Illness. Your drug supplier is incarcerated. The list goes on and on. However, the most common excuse for chronic ectomorphy is also one of the lamest— “I don’t have enough time.”

Now, this isn’t an info-mercial, so I’m not going to tell you that it takes as little as three minutes a day (I think Tony Little has a trademark on this phrase, anyway). But virtually everyone can find adequate time to train, if they have reasonably good time management skills, and if they understand exercise program design.

So, if you’re one of those people who always seems short on time, here’s where I’d like to start: Do you really need more time, or more discipline? If you don’t have enough time to train, something is askew on a bigger level. The majority of people have time to do things which they have assigned a high priority to.

Training doesn’t take a lot of time— it takes a lot of energy. I believe that 95% of all people can accomplish their training goals in three hours per week. Case in point— I recently put over 20 pounds on a 37 year old competitive martial artist in just over four months of training. The workouts were performed three times a week, and each session took about 40 minutes after the warm up.

Can’t find three hours a week? Consider this: three hours amounts to about 2% of your available time every week! It is approximately 3% of your waking hours every week! Look at these numbers carefully and then tell me you don’t have enough time to train.

I do realize that some people have it tough— two or three jobs, family, commuting, and so on. It is primarily for these people that this article is written.

However, even if you aren’t chronologically challenged, you’ll find these suggestions and strategies valuable for reclaiming more time for other things in life.

I’ll use a three step approach in this article:

1) Step one: How to distinguish between lack of time and lack of discipline
2) Step two: How to locate time you didn’t know you had
3) Step three: How to optimize the time that you do have to train

Do you really have no time?
The fastest way to determine this is to ask yourself “How much time do I waste procrastinating, watching TV, going to bars, etc.?” For a one week period, carry a small notebook, and every hour, make a short entry describing what you are doing. Then, review this time log and chances are, you’ll find the time you’re looking for.

In my opinion, most people are fairly inefficient, and through a bit of organization and priorities identification, can find plenty of extra time in their schedules.

How to find more time

Improve sleep quality
If you still aren’t finding time, consider waking up earlier (and/or going to bed later) in order to find extra time. Many people do do not sleep well, despite being in bed for 9-10 hours a night. Eating the wrong foods before bed, keeping the TV on, and numerous other bad decisions reduce the quality of sleep.

Try the following suggestions from the excellent book Science of Sports Training (available by calling Stadion Publishing at 800-873-6171), and you’ll find that you’ll be able to cut an hour off of your sleep time every night with no ill-effects:

1) In general, do not eat for the two hours prior to bed-time. Avoid any stimulants, including coffee, tea, cola’s, or garuana.
2) Your bedroom should ideally be well-ventilated, and it should be dark, silent, and cool.
3) Avoid hot baths, showers, sauna, or jacuzzi’s before going to bed. Cool baths induce sleep rapidly, however.

I would also recommend avoiding evening workouts if possible, especially eccentric-dominated training.

Another useful tool is a specially made lamp which gradually becomes brighter and brighter at a pre-set time, which simulates waking up to the sunrise, rather than being jolted out of sleep by an alarm clock.

Turn off the boob tube
Television is perhaps the biggest time-thief in the average person’s life. Simply by learning how to use their DVR, most people can save themselves over an hour a day simply by fast-forwarding through the commercials!

Watching TV is a hypnotic, self-perpetuating activity that not only wastes time, but also lowers energy levels. Many schools have implemented a “No TV” week for their students. Try it. Many people find they have so much free time, they don’t know what to do with it.

Improve your reading speed
If you do a lot of reading, learn how to speed-read. A good place to start is The Evelyn Wood Seven-Day Speed Reading and Learning Program by Stanley D. Frank published by Barnes & Noble.

Use your computer wisely
While computers are a great tool for saving time, they are not always used to their best advantage. Chat rooms in particular can be a huge time drain. If you spend a lot of time on a computer, consider buying the fastest one you can afford. Also, if you spend a significant amount of time on the internet, make sure you have the fastest modem you can afford. A computer is nothing more than a tool: if used wisely, it will save you time, if used unwisely, it costs you time.

Using your time as efficiently as possible
After you get an accurate estimate of how much time you really have available to train, let’s consider how to use this time as wisely as possible.

1) Concise warm-ups: many trainees spend far too much time warming up. In most cases, 6-8 warm-up sets, with 15-30 seconds rest between sets, is plenty. Many people will start their warm-ups with, for example, an easy 135×10, and then rest 3 minutes! Another mistaken notion that your last warm-up set must consist of at least as many reps as your first work set. The purpose of the last warm-up set is to make an accurate determination of the correct weight for your work sets— it should only take a rep or two to make this decision.

2) Utilize periodization: very brief workouts work much better if you can occasionally do longer ones. For example, you might perform 30 to 45 minute workouts for 3 weeks, and 60 minute workouts for one week, and repeat. Rotate long and short workouts for each muscle also. In other words, for three weeks, you might use 4-5 sets per workout for chest, but only 1-2 sets for back, and then for the next three week phase, reverse the pattern. In this way, each muscle group experiences a “development” phase and a “maintenance” phase, which, when you think about it, is far superior to a continuous maintenance phase.

3) Don’t skimp on frequency: Your workouts can be brief, but you must maintain optimal training frequency for best results. Training a muscle for 25 minutes twice a week is far superior to training it for 60 minutes once every two weeks.

4) Train opposing or antagonistic bodyparts back to back: All muscles are paired with another muscle (called an “antagonist”), which (ideally) is capable of opposing its force. Training muscles in antagonistic pairs is time-efficient on several levels:

• Because antagonists are usually located close to each other, a set for one muscle becomes a warm-up for the other.

• For various neurological reasons, when you perform a set for one muscle (say, the biceps), the antagonist (the triceps) becomes facilitated for a better contraction.

• Compared to training all sets for one muscle, and then all sets for the second muscle, training antagonists “back to back” allows for twice as much rest between two sets of the same exercise. For example, if you’re performing bench presses and chin-ups with two minutes of rest between sets, you’ll actually get over four minutes of rest between two successive sets of bench presses.

5) Use a home gym: For many people, using a home gym saves an average of 20 minutes per workout in travel, parking, and changing. If space and cost is a concern, consider the following home gym:

Swiss ball from Sissel (aprox. $30)

Power Block dumbbell set from SportStrength (aprox. $650)

6×8 foot 3/4″ thick weightroom mat from Bigger, Faster, Stronger (aprox.$115)

300 pound Olympic barbell set (aprox $100)

Chin-up bar (aprox $40)
This home gym, which allows you do do a huge variety of exercises, costs less than $1000, and takes up only 48 square feet of space. Much of this equipment can be picked up second-hand for a significant reduction in price.

6) Emphasize compound movements for the posterior kinematic chain (glutes, hams, low back) It is well known in the strength training community that squats, deadlifts, and their numerous permutations have the greatest return per unit of investment than any other type of exercise.

The Workouts

General Notes:

1) These workouts should be used as suggestions, not iron-clad laws. It’s more important to understand the principle behind them than to try to perform them literally. If you do not have the experience, facilities, or health status to perform these exercises, select an appropriate substitute.

2) If you have a muscle or muscle group which is already well-developed, concentrate on other areas

3) Dips can potentially be damaging if you already have existing shoulder problems, particularly if you have ever experienced a dislocated shoulder.

4) Although I have outlines specific repetition brackets, it is important to emphasize volume (through the use of higher reps) and intensity (through lower repetitions) sequentially, utilizing one method for 3-4 weeks, followed by the other for 3-4 weeks.

5) The Olympic lifts and their modifications are often my first choice for efficient training tools, however, I realize many readers do not have a training background in these lifts. If you do have experience in these movements, you can substitute them where appropriate in the following workouts.

The 45 minute workout
If you’re able to train 3 times a week for 45 minutes, try the following approach:

Monday
00:00 to 00:05: Warm-up
00:05 to 20:00: Incline Dumbbell Press on Ball; Stiff-leg Deadlift: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Ball Crunches; Seated Dumbbell Curls. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set

Wednesday
00:00 to 00:05: Warm-up
00:05 to 20:00: Front squat; Lying Dumbbell Tricep Extension: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Military Press; Leg Press Calf Raise. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set

Note: As the bar is already on the rack from front squats, I have chosen military presses for deltoids to minimize set-up time.

Friday
00:00 to 00:05: Warm-up
00:05 to 20:00: Chin-up; Dips: Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set
00:20 to 45:00: Bent-over Row; Seated Leg Curl. Perform back to back, 5 sets of 6-8 repetitions each, using a 4-5 second tempo and resting 90 seconds between each set

The 30 minute workout
If you’re able to train 3 times a week for 30 minutes, try this approach. It utilizes circuits of 3 exercises per session. For the following workouts, perform 4 sets of 8-10 repetitions with a 4-5 second tempo and rest 60 to 90 seconds between each set, depending on the reps and tempo you use (the higher the reps and the longer the tempo, the shorter the rest).

Monday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Pull-ups
Set 2: Back Squat
Set 3: Seated Dumbbell Press

Wednesday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Flat Dumbbell Bench Press
Set 2: Standing Calf Raise
Set 3: Seated Dumbbell Hammer Curl

Friday
00:00 to 00:05: Warm-up
00:05 to 00:30: Three exercise circuit:
Set 1: Stiff leg Deadlift or Reverse HyperSet 2: Dips
Set 3: Ball Crunch

The 15 Minute Workout

Let me state right off the bat that if you’re reading this and can only find 15 minutes to train, your life is out of balance! However, if you truly are able to train 3 times a week for only15 minutes, try this approach. It utilizes one exercise per session.

Monday
00:00 to 00:05: Warm-up
00:05 to 00:15: Squat or Deadlift

Wednesday
00:00 to 00:05: Warm-up
00:05 to 00:15: Flat Dumbbell Bench Press or Dips

Friday
00:00 to 00:05: Warm-up
00:05 to 00:15: Chin-up or Pull-up

The “Busy during the week, but weekends are free” workout
This is a situation that many people find themselves in: the weekdays are a race against time, but the weekends are relatively peaceful. This workout is designed with longer workouts involving large muscle groups over the weekend, and a shorter session involving smaller, less energy-intensive muscles on Wednesday. The “nuts & bolts” should be fairly intuitive— just utilize the same principles and acute training parameters as the previous workout schedules.

Saturday (Chest & Delts)
Sunday (Legs & Back, & Abdominals)
Wednesday (Bi’s, Tri’s, & Calves)

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Mixed Training Qualities for Anaerobic Events

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

The majority of competitive athletes compete in events where a variety of motor qualities must be developed to a great degree. Sports such as judo, bobsled, football, decathlon, boxing, highland games, and nordic skiing (to name only a few) require liberal amounts of absolute strength, power, anaerobic strength endurance, and often, muscular hypertrophy as well. The problem from a programming point of view is, how does one construct a training plan which will facilitate such multi-sided development as efficiently as possible?

Jack of All Trades, Master of None?
Of course, as a matter of principle, the greater the number of conflicting demands presented in training, the less completely the body will adapt in any single direction. However, the body is capable of making rather impressive adaptations over a wide range of motor qualities if the training plan is well-conceived and executed. Witness for example the multi-faceted physical talents of extreme fighters and the multi-eventers in track & field who are capable of both explosive force application and unwavering endurance capability in the course of a single performance.

This program concept is designed to simultaneously increase absolute strength, speed strength, and anaerobic strength endurance. For readers who are “mixed qualities” athletes and who posses a significant deficit in any one of these qualities (absolute strength for example), then a more appropriate course of action would be to undergo a program which targets that particular motor quality until it is brought to acceptable levels. Only at that point should this program be considered [Note: I have published programming concepts for all of these qualities, either in articles (see endurance and speed strength articles)].

Determining Appropriate Motor Qualities Balance

As a brief introduction to determining whether you need more strength or endurance for your particular event, let me present a few examples.

1) You are a football lineman capable of bench pressing 450 pounds and squatting 600 pounds (indicators of good absolute strength). Further, you possess a 34″ vertical jump (indicator of good speed strength) at a bodyweight of 255. Nevertheless, you are worthless after the second quarter. This indicates a lack of strength endurance. Please see A Primer on Endurance Training for more information on developing this quality.

2) You are a decathalete with an excellent time on 1500, but a poor result in the shot put. This indicates acceptable strength endurance but relatively poor absolute and/or speed strength. Please see “Quality Strength for Human Athletic Performance,” for more information on the development of speed strength.

3) You are a professional boxer with exceptional knockout capabilities, IF you get the job done within the first 3 rounds. If the fight goes past round 3, you have all you can do to keep your stomach contents where they belong. More endurance capacity is needed (anaerobic strength endurance by the way, NOT aerobic- I can’t tell you how many times I’ve worked with fighters who, misinterpreting breathlessness as a need for more- you guessed it- aerobic endurance, go out and run 15 miles a day, which obviously further decreases any punching power they might have had!).

Please bear in mind that I’m greatly simplifying things here in an effort to clarify my point- for example, decatheletes often consciously decide to “sacrifice” either the 1500 or the shot put event (depending on what they are least suited for) in an attempt to streamline their training- such strategic decisions are well beyond the scope of this article.

Simultaneous Versus Sequential Approach
When programming for multifaceted motor development, one can select from two basic choices: simultaneous development, where several qualities are trained together within the space of a workout, a week, or a month, etc., or a sequential strategy, where different qualities are trained one at a time, usually in 2-4 week training cycles.

One should avoid extremism when evaluating these strategies, however: it is possible to find a “middle road” between them, which is in fact the essence of this article. For example, a superficial examination of the two macrocycles presented here might lead one to assume there is scarcely any difference between them. A closer look, however, reveals that the second macrocycle has a significantly lower volume of higher intensity work, in favor of lower intensity loads which are moved as acceleratively as possible. Additionally, the strength endurance sets in the first macrocycle are performed with higher intensity weights and less repetitions than the corresponding sets in the second macrocycle. Don’t make the mistake of working only absolute strength for 3 weeks, then only speed strength for the next 3 weeks, and so on- by the time you reach a phase dedicated to your “target” motor ability,” the foundational qualities you worked on earlier will have long since eroded!

A rule of thumb regarding this principle is that you always work all relevant motor qualities simultaneously, but in different proportions, according to where you happen to be in the training cycle (relative to the next competitive outing).

Periodization Model (15 Week Macrocycle)
Phase I: Base Training (5 weeks- not represented here)
Phase II: Absolute Strength Training (5 weeks)
Phase III: Speed Strength Training (5 weeks)

As stated earlier, coaches and athletes often come across periodization models such as the above, and end up profoundly misinterpreting them. The names of these phases simply reflect the motor quality which is given primary emphasis during that phase.

Phase I is appropriate for athletes who are out of shape and/or who have not trained consistently for a significant period of time. Athletes already in good condition may minimize or eliminate this phase. Though not represented in this article, Phase I consists of slightly lower intensity and volumes respective to Phase II- otherwise, it is structured much the same as the phases described here.

Since absolute (or maximal) strength is considered the root quality for both speed strength (1) and strength endurance (2), Phase II is directed toward maximizing that quality.

Finally, Phase III addresses speed strength capacity, while a small amount of work remains for the maintenance of absolute strength values.

Training Techniques & Strategies
1) Circuit Training. I have clearly expressed my preference for this method of organizing training in an earlier article. As opposed to the alternative (called “station training”), circuit training allows more quality work to be done within the same period of time. This is due to two factors:

The exercise arrangement allows for more than twice as much rest between two sets for the same exercise, and…
Circuit training exploits Sherrington’s Law of Reciprocal Inhibition(3), which states that as the agonist contracts, the antagonist must relax to permit the motion. Circuit training where muscle groups are arranged antagonistically permit better inter-set recovery due to this phenomenon.
2) These cycles are arranged where “upper” and “lower” body workouts follow each other in succession within the context of a three workouts per week program. This results in each workout occurring 3 times within two weeks, rather than once a week, as is more traditional.

A Few Thoughts About Speed of Execution
Although slow repetition speeds have a definite place in the development of hypertrophy and local muscle endurance, they have no place in a program designed for absolute or speed strength (4, 5). High threshold motoneurons are optimally recruited only at high tension levels, and this requires acceleration. As a rule of thumb, lower the bar over a 2-3 second duration, and then launch that weight with as much explosive force as possible, using compensatory acceleration (6) (i.e., as you go past the “sticking point” and your musculoskeletal leverages improve, you accelerate even more to compensate for those improved leverages).

Note: Many athletes understand compensatory acceleration cognitively, but few have learned how to apply it properly in physical terms.

Hypothetical Mixed Qualities Mesocycle Emphasizing Absolute Strength
Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence (7) to competitive event. These are represented as “A” exercises in the following programs. Dynamic correspondence is similar to the concept of specificity, however, an exercise which dynamically corresponds to your sport skill may not outwardly appear similar to the event! For example, punching with dumbbells in the hands appears to be very similar to the boxing punch at first glance. However, it has a low degree of dynamic correspondence, because:

a) in order to develop the pecs, delts, and tri’s, you need to be in a supine position, so that the targeted muscle fibers are fighting against gravity during the movement;
b) the additional load imposed by the dumbbells requires excessive contribution from the antagonists in order to maintain joint integrity, and
c) the dumbbells will be too light to develop strength, and too heavy to develop speed.
A better choice for boxers would be the bench press, with weights that range between 55 and 85 percent of maximum. This exercise properly conditions the muscles which contribute to the boxing punch, although it does not appear specific to the skill in question.

Note: The “A” exercises in these programs may or may not have a high degree of dynamics correspondence to your sport skills! They are provided for the purpose of illustration only. If you need further guidance for selecting appropriate “A” exercises for yourself, e-mail me and I’ll provide assistance.

2) Before commencing program, test for 1RM values for the previously mentioned exercises.

Methodology for 1RM testing: During testing, perform the exercises in exactly the same manner as you will perform them in training (8). warm-up thoroughly, and progress toward your 1RM using multiple 1-2 rep sets. Use every available safety precaution (bench & squat variants should always be performed in a sturdy rack, with safety pins set just lower than the lowest point the bar will travel during the exercise. If in doubt, err toward the conservative side- a 1RM which is 5-10 pounds too light will not negatively affect the programs.

3) Understanding the order of exercises: I use Charles Poliquin’s exercise notation system, which employs a combination of letters and numbers to denote the order of exercises and sets. Directions: Finish all sets of “A” exercise first, then proceed to “B” and do the same. Lastly, perform all “C” exercises in circuit fashion, until all indicated sets are completed.

4) Low intensity cardiovascular exercise may be performed immediately after training to facilitate a better recovery (9).

Week 1

Monday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 70% 6×2 60-90 secs*
B-1: Seated Row 85% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

* Start with the lesser value rests and graduate toward the longer value as fatigue accumulates over the session.
** Perform 3 sets of each exercise. Begin at 2 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 6 reps per set on the last workout of the cycle.
“A” Exercise(s)= Speed strength emphasis
“B” Exercise(s)= Absolute strength emphasis
“C” Exercise(s)= Strength endurance/hypertrophy emphasis

Wednesday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat
70% 6×2 60-90 secs*
B-1: 1/2 Squat
85% 6×2 3-5mins*
C-1: Reverse Hyper
80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise
80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up
80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl
80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

Friday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 72.5% 6×2 60-90 secs*
B-1: Seated Row 87.5% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Week 2

Monday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat
72.5% 6×2 60-90 secs*
B-1: 1/2 Squat 87.5% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Wednesday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 75% 6×2 60-90 secs*
B-1: Seated Row 90% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Friday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat 75% 6×2 60-90 secs*
B-1: 1/2 Squat 90% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins**
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Week 3

Monday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 77.5% 6×2 60-90 secs*
B-1: Seated Row
92.5% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Wednesday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat 77.5% 6×2 60-90 secs*
B-1: 1/2 Squat 92.5% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Friday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 80% 6×2 60-90 secs*
B-1: Seated Row 95% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Week 4

Monday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat 80% 6×2 60-90 secs*
B-1: 1/2 Squat 95% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Wednesday
Test for new 1RM on Seated Row

——————————————————————————–

Friday
Test for new 1RM on 1/2 Squat

——————————————————————————–

Week 5
Start new cycle, using new 1RM values, and employing different exercises and/or techniques (i.e., use of elastic bands, varied grips and/or stances, eccentric training, ect) to respect the principle of variation.

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Hypothetical Mixed Qualities Mesocycle Emphasizing Speed Strength
Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence to competitive event.

2) Before commencing program, test for 1RM values for the previously mentioned exercises (see earlier notes on testing methodology).

——————————————————————————–

Week 1

Monday (upper body)

——————————————————————————–

Wednesday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat 70% 6×2 60-90 secs*
B-1: 1/2 Squat 85% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Friday (upper body)

——————————————————————————–

Week 2

Monday (lower body)

Exercise Load Sets/Reps Rest
A-1: 1/2 Squat 72.5% 6×2 60-90 secs*
B-1: 1/2 Squat 87.5% 6×2 3-5mins*
C-1: Reverse Hyper 80-85% 2-6 reps** 3-4 mins*
C-2: Leg Press Calf Raise 80-85% 2-6 reps** 3-4 mins*
C-3: Incline Sit-up 80-85% 2-6 reps** 3-4 mins*
C-4: Leg Curl 80-85% 2-6 reps** 3-4 mins*
C-5: Standing Barbell Twists 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Wednesday (upper body)

——————————————————————————–

Friday (lower body)

——————————————————————————–

Week 3

Monday (upper body)

Exercise Load Sets/Reps Rest
A-1: Seated Row 77.5% 6×2 60-90 secs*
B-1: Seated Row 92.5% 6×2 3-5mins*
C-1: 30 -degree Incline DB Press 80-85% 2-6 reps** 3-4 mins*
C-2: Hammer Curl 80-85% 2-6 reps** 3-4 mins*
C-3: Close-grip Bench Press 80-85% 2-6 reps** 3-4 mins*
C-4: Standing Cable Crunch 80-85% 2-6 reps** 3-4 mins*
C-5: DB Seated Press 80-85% 2-6 reps** 3-4 mins*

——————————————————————————–

Wednesday (lower body)

——————————————————————————–

Friday (upper body)

——————————————————————————–

Week 4

Monday (lower body)

——————————————————————————–

Wednesday
Test for new 1RM on Seated Row

——————————————————————————–

Friday
Test for new 1RM on 1/2 Squat

——————————————————————————–

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Hypothetical Mixed Qualities Mesocycle Emphasizing Speed Strength
Weekly Training Frequency: 3
Exercises per session: 6
Sets per session: 27
Reps per session: 142-202
Duration per session: 60-80mins

Notes:

1) Before commencing program, select one upper body exercise and one lower body exercise which have the greatest possible dynamic correspondence to competitive event.

2) Before commencing program, test for 1RM values for the previously mentioned exercises (see earlier notes on testing methodology).

——————————————————————————–

Week 1

Monday (upper body)

Exercise Load Sets/Reps Rest
A-1: Barbell Bench Press 70% 10×2 60-90 secs*
B-1: Barbell Bench Press *** 2×1 2-3mins*
C-1: 30 -degree Incline DB Press 60-70% 8-12 reps** 60-90 secs*
C-2: Preacher DB Curl 60-70% 8-12 reps** 60-90 secs*
C-3: Lying DB Triceps Extension 60-70% 8-12 reps** 60-90 secs*
C-4: Ball Crunch 60-70% 8-12 reps** 60-90 secs*
C-5: Low Cable Seated Row 60-70% 8-12 reps** 60-90 secs*

* Start with 60sec rests and graduate toward 90secs as fatigue accumulates
** Perform 3 sets of each exercise. Begin at 8 repetitions per set, and attempt to add one rep per set with each successive workout, ideally performing 12 reps per set on the last workout of the cycle.
*** Perform 2 progressively heavier singles, approaching 1RM without undue stress
“A” Exercise(s)= Speed strength emphasis
“B” Exercise(s)= Absolute strength emphasis
“C” Exercise(s)= Strength endurance/hypertrophy emphasis

——————————————————————————–

Wednesday (lower body)

Exercise Load Sets/Reps Rest
A-1: Power Clean 70% 10×2 60-90 secs*
B-1: Power Clean *** 2×1 2-3mins*
C-1: Back Extension 60-70% 8-12 reps** 60-90 secs*
C-2: Leg Press Calf Raise 60-70% 8-12 reps** 60-90 secs*
C-3: Incline Sit-up 60-70% 8-12 reps** 60-90 secs*
C-4: Back Squat 60-70% 8-12 reps** 60-90 secs*
C-5: Standing Barbell Twists 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Friday (upper body)

Exercise Load Sets/Reps Rest
A-1: Barbell Bench Press 72.5% 10×2 60-90 secs*
B-1: Barbell Bench Press *** 2×1 2-3mins*
C-1: 30 -degree Incline DB Press 60-70% 8-12 reps** 60-90 secs*
C-2: Preacher DB Curl 60-70% 8-12 reps** 60-90 secs*
C-3: Lying DB Triceps Extension 60-70% 8-12 reps** 60-90 secs*
C-4: Ball Crunch 60-70% 8-12 reps** 60-90 secs*
C-5: Low Cable Seated Row 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Week 2

Monday (lower body)

Exercise Load Sets/Reps Rest
A-1: Power Clean 72.5% 10×2 60-90 secs*
B-1: Power Clean *** 2×1 2-3mins*
C-1: Back Extension 60-70% 8-12 reps** 60-90 secs*
C-2: Leg Press Calf Raise 60-70% 8-12 reps** 60-90 secs*
C-3: Incline Sit-up 60-70% 8-12 reps** 60-90 secs*
C-4: Back Squat 60-70% 8-12 reps** 60-90 secs*
C-5: Standing Barbell Twists 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Wednesday (upper body)

Exercise Load Sets/Reps Rest
A-1: Barbell Bench Press 75% 10×2 60-90 secs*
B-1: Barbell Bench Press *** 2×1 2-3mins*
C-1: 30 -degree Incline DB Press 60-70% 8-12 reps** 60-90 secs*
C-2: Preacher DB Curl 60-70% 8-12 reps** 60-90 secs*
C-3: Lying DB Triceps Extension 60-70% 8-12 reps** 60-90 secs*
C-4: Ball Crunch 60-70% 8-12 reps** 60-90 secs*
C-5: Low Cable Seated Row 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Friday (lower body)

Exercise Load Sets/Reps Rest
A-1: Power Clean 75% 10×2 60-90 secs*
B-1: Power Clean *** 2×1 2-3mins*
C-1: Back Extension 60-70% 8-12 reps** 60-90 secs*
C-2: Leg Press Calf Raise 60-70% 8-12 reps** 60-90 secs*
C-3: Incline Sit-up 60-70% 8-12 reps** 60-90 secs*
C-4: Back Squat 60-70% 8-12 reps** 60-90 secs*
C-5: Standing Barbell Twists 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Week 3

Monday (upper body)

Exercise Load Sets/Reps Rest
A-1: Barbell Bench Press 77.5% 10×2 60-90 secs*
B-1: Barbell Bench Press *** 2×1 2-3mins*
C-1: 30 -degree Incline DB Press 60-70% 8-12 reps** 60-90 secs*
C-2: Preacher DB Curl 60-70% 8-12 reps** 60-90 secs*
C-3: Lying DB Triceps Extension 60-70% 8-12 reps** 60-90 secs*
C-4: Ball Crunch 60-70% 8-12 reps** 60-90 secs*
C-5: Low Cable Seated Row 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Wednesday (lower body)

Exercise Load Sets/Reps Rest
A-1: Power Clean 77.5% 10×2 60-90 secs*
B-1: Power Clean *** 2×1 2-3mins*
C-1: Back Extension 60-70% 8-12 reps** 60-90 secs*
C-2: Leg Press Calf Raise 60-70% 8-12 reps** 60-90 secs*
C-3: Incline Sit-up 60-70% 8-12 reps** 60-90 secs*
C-4: Back Squat 60-70% 8-12 reps** 60-90 secs*
C-5: Standing Barbell Twists 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Friday (upper body)

Exercise Load Sets/Reps Rest
A-1: Barbell Bench Press 80% 10×2 60-90 secs*
B-1: Barbell Bench Press *** 2×1 2-3mins*
C-1: 30 -degree Incline DB Press 60-70% 8-12 reps** 60-90 secs*
C-2: Preacher DB Curl 60-70% 8-12 reps** 60-90 secs*
C-3: Lying DB Triceps Extension 60-70% 8-12 reps** 60-90 secs*
C-4: Ball Crunch 60-70% 8-12 reps** 60-90 secs*
C-5: Low Cable Seated Row 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Week 4

Monday (lower body)

Exercise Load Sets/Reps Rest
A-1: Power Clean 80% 10×2 60-90 secs*
B-1: Power Clean *** 2×1 2-3mins*
C-1: Back Extension 60-70% 8-12 reps** 60-90 secs*
C-2: Leg Press Calf Raise 60-70% 8-12 reps** 60-90 secs*
C-3: Incline Sit-up 60-70% 8-12 reps** 60-90 secs*
C-4: Back Squat 60-70% 8-12 reps** 60-90 secs*
C-5: Standing Barbell Twists 60-70% 8-12 reps** 60-90 secs*

——————————————————————————–

Wednesday
Test for new 1RM on Barbell Bench Press

——————————————————————————–

Friday
Test for new 1RM on Power Clean

——————————————————————————–

Note: if 1RM values fail to increase from cycle to cycle, this program should be reevaluated and modified with respect to proper fit to context.

Conclusion
Athletes, don’t be misled by training programs designed either for bodybuilders (who, after all, are only required to remain conscious while a panel of judges scrutinizes them for various physical imperfections), or powerlifters, who need only be concerned with performing nine maximal attempts within a single competition. Although these approaches can be employed when one needs additional muscle mass or absolute strength (respectively), excessive reliance on such methods puts the mixed-qualities athlete at a distinct disadvantage. Instead, develop ALL necessary qualities, focusing on your weak links. As powerlifting guru Louie Simmons likes to say “Do what you need to do, not what you want to do.”

References
1) Hartmann, J., & Tunneman, H., Fitness and Strength Training for All Sports. © 1993, Toronto, Sports Books Publisher, p.p. 64.

4) Liow, D.K., & Hopkins, W.G., (1998). Velocity specificity of heavy weight training for kayak sprint performance. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 621.

5) Choi, J. Y., Takahashi, H., Itai, Y., & Takamatsu, K. (1997). Comparison of training effects between power-up type and bulk-up type in strength training. Medicine and Science in Sports and Exercise, 29 (5), Supplement abstract 54.

Ribeiro, B.V., Castro, A.S., & Weltman, A. (1998). Study of the specificity between the training and the evaluation method of the msucle strength. Medicine and Science in Sports and Exercise, 30 (5), Supplement abstract 658.

9) Corder, K., Potteiger, J., Nau., K., Figoni, S., & Hershberger, S. (1998). Effects of active and passive recovery on lactate, RPE, and performance during resistance training. Medicine and Science in Sports and Exercise, 30 (5), Supplement abstract 194.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Problems Associated with Long Term Seated Postures

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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img_sitting1

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Perhaps the most common oversight made by bodybuilders and other athletes is failing to consider the risks of day-to-day, non-training activities.

Typically, most trainees will be very careful about their form when exercising (which comprises at most, 20% of all activities in any one given day) yet totally ignore the potential consequences of other activities which make up a much greater portion of our lives. When problems arise, blame is usually assigned to the training activity.

One position that everyone spends a considerable amount of time in is sitting. Given this fact, it would seem prudent to study this postural position, and in particular, it’s effects on the spine. People are usually surprised to learn that pressures on the vertebral disks are higher when sitting than when standing or even lying down. In fact, some experts suggest that interdiscal pressure when seated is up to 11 times greater than lying down. This risk is particularly insidious because sitting is not normally associated with back pain, whereas standing often is!

How Sitting Results in High Loads to the Vertebral Disks
Many people who, having had the experience of back pain while standing for long periods of time, and the subsequent relief that comes from sitting, have difficulty understanding just how sitting can place undue pressure to the vertebral disks. In order to understand this concept better, let’s have a look at the following:

1). First, the distinction must be made between the back muscles and the vertebral disks. When you stand for long periods, the disk pressure is relatively low, but you nevertheless feel pain, which is a result of fatigued lowback muscles.

2). Increased pressure on the disks in and of itself does not necessarily result in immediate pain. Thus, we are often unaware of this pressure, which in the long term can lead to deformative changes in the disks.

3). Now to the real mystery— how can sitting create higher intradiscal pressure than standing? It’s because, when standing, your bodyweight is distributed over a wide variety of structures, including muscles, tendons, ligaments and joints. Upon sitting down, however, the abdominal “corset” relaxes, which causes a majority of your bodyweight to load the disks. As we mentioned earlier, you probably will not feel any pain at all when this happens. But over the long term, the constant, increased load upon the disks can result in a multitude of problems, from impinged nerve roots to degenerative osteoarthritic changes.

Workplace Ergonomics
Since sitting is inescapable for most of us the best advice is 1) to limit time spent sitting as much as possible, and 2), design your workplace (which includes, but is not limited to your chair) with the following in mind:

Chairs with lumbar supports (sufficient to maintain, but not exaggerate the normal lordosis, or sway, of the spine have been shown to result in lower interdiscal pressures than chairs without these supports.

Chairs with armrests also reduce pressure on the disks.

Sitting in an reclined position (120 degrees seems optimal) lowers disc pressure, so make sure your chair allows you to alternate positions!

Since keeping the knees close together makes you more prone to “slumping,” choose a chair that is wide enough to keep your knees apart. Also, you sit at a desk for long periods of time, make sure that it allows you enough space to open your knees.

When selecting a chair, adjustability is crucial. This is because people come in different shapes and sizes, have have unique needs for their work-station set-up. An adjustable chair will ensure that you can optimize your own workstation for the best possible ergonomic effect.

At your work-station, your chair/desk arrangement should be such that your forearms rest on the desk, elbows at a 90 degree angle and close to your sides— this position reduces stress on the trapezious and surrounding muscles of the upper back and neck.

If you work with a computer monitor, or anything else that you visually refer to often, keep it straight ahead and at eye level— if your focal point is lower than this, it sets you up for a rounded, slumped forward posture.

Remember— virtually all postural related spinal disorders are preventable!
Although the dangers of sitting for prolonged periods of time may not seem like a pressing issue at the moment, over the years it has a cumulative effect on the spine— just take a look at many older people who have acquired debilitating hunchbacks and other deformities from lifetimes spent in poor posture.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Randomized Training Concepts

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Recently, through the work of popular fitness movements such as CrossFit and its many imitators, the previously unexplored concept of randomized training has received a significant amount of popularity throughout the fitness community. This popularity is not without reason- randomized workouts have significant benefits, but like all approaches, random training also has its drawbacks.

In this article, I’ll compare and contrast random versus structured approaches to training, and then I’ll summarize by offering a few approaches that (I think) provide the benefits of both while simultaneously minimizing the drawbacks.

Benefits of Randomized Training Approaches
“Crossfitters” enjoy random workouts, and I think you will too- here’s why:

1) That new car smell:

To borrow a great phrase from my client Dr. Jeffrey Bernstein, there’s a palpable sense of renewal at the prospect of a new workout program that you plan to start on Monday (by the way, no one ever starts a new program or diet on any other day of the week, unless it happens to be New Year’s Day.) In a sense, randomized training gives you that “new car smell” every single workout. If you’re suffering from ADD or are otherwise under-motivated, this can be a great boost to your morale and can make you more consistent than you’d otherwise be. And needless to say, if you’re consistent, you’ll make more progress than your inconsistent peers, even if what they’re doing is “better” or “smarter” or “more scientific” than what you’re doing.

2) Specificity to random and/or varied professional or athletic needs:

Some professions, avocations, and sport disciplines (an perhaps people seeking “general” fitness, whatever than means) require or desire a generalized, highly varied, almost random set of physical attributes and motor qualities. Firefighters, police, military and para-military job descriptions come to mind, as do many fighting sports, most notably mixed martial arts (MMA).

Drawbacks of Randomized Training Approaches
Despite the significant benefits I’ve just described, random training (like any approach) also has its drawbacks. The most significant of these shortcomings are as follows:

1) Constant soreness:

If you squat anywhere between one and thrice a week, the soreness that you initially experience during your first handful of workouts soon becomes all but a distant memory as your body’s adaptive systems and resources solve this particular Rubik’s Cube. In fact, once the puzzle’s been solved, it’ll be nearly impossible to invoke soreness, no matter how hard you push yourself. On the other hand, the more random your training is, the more often you’ll be sore- the random nature of the physical challenges you experience makes it far more difficult for you to habituate.

If you’re an in-season athlete, or belong to a highly physical profession that presents randomized challenges, you don’t really want to be sore all the time. This means that although you need enough variety to keep your nervous system somewhat off-guard, you don’t want the variety to be so significant that you’re basically starting from scratch each and every workout.

2) Poor learning curve:

In order to learn challenging and complex motor tasks (such as the Olympic lifts for example), it’d be to your advantage to do them often. Learning requires frequent repetition, and motor learning is no exception to this rule. If your training is completely random, you’ll never have enough repetition to sustain the learning curve.

3) Limited specificity:

This third point somewhat overlaps with the previous two points, but to put a sharper edge on it, powerlifters need to do their 3 competitive lifts, swimmers need to swim, and climbers need to climb. If you want to be great at pull-ups, you need to work them hard- a lot. And obviously, a completely randomized approach doesn’t accommodate this need.

Reconciling Structure And Non-Structure
I’ve often said that there’s no such thing as a perfect program, because even if you could find it, you’ll quickly habituate to it and progress will slow to a halt. That being said, there are principles that help us to identify “better” approaches, and one of these principles is that specificity (”structure” in the scope of this conversation) and variety (”randomness” for our purposes here) must be balanced and integrated within the overall scope of training. Here then, are a few suggestions for doing just that:

Use A Structured Exercise List With Random Loading Parameters
If you’ve determined that a particular exercise tends to move you closer toward your goals, you should probably do that exercise on a regular and relatively frequent basis. One possible drawback (as discussed earlier) of regular frequency is neural habituation and slowed progress as your nervous system “figures out” how to deal with that particular form of stress. The solution to this, which was discovered eons ago by athletes in a wide number of sports, is to randomize the character and/or specific attributes of that exercise stress. In our case, that means providing variety through constantly changing loading parameters (E.g., set/rep brackets, intensity, tempo, and rest intervals.

Simply create 6 different loading protocols, such as:

-5×5/80%/3 minutes rest between sets
-6×2/90%/5 minutes rest between sets
-3×10/70%/2 minutes rest between sets
-10×3/85%/4 minutes rest between sets
-2×20/60%/2.5 minutes rest between sets
-1×5/85%

Next, assign a number to each option, and roll a dye. Whatever comes up determines your loading parameters for that exercise.

Use A Semi-Structured Exercise List With Structured Loading Parameters
If Monday is defined as “squat day,” you can randomize what type of squat you’ll do by selecting from 6 options: back squats, front squats, overhead squats, box squats, Zercher squats, and dumbbell squats. If you’d like to substitute your own favorites for some of mine, go ahead. Once your list of 6 choices is completed, number each choice from 1 to 6. Prior to squat day, roll a dye and whatever number comes up determines what type of squat you’ll do that day. From there, you apply whatever loading parameters you’ve appropriated for the current cycle you’re on, and you’re ready to go.

Worth noting here is that only the most useful exercises can be plugged into this option, which is one of it’s greatest attributes. You’re not likely to come up with 6 variations of tricep kickbacks, leg extensions, or pec deck, but you can easily devise a half-dozen options for vertical pressing, horizontal pressing, unilateral leg drills, snatches, cleans, and deadlifts. This is simply an extrapolation of the “same but different” approach that I’ve written about in previous articles.

Use A Semi-Structured Exercise List With Random Loading Parameters
This is an amalgam of the previous two suggestions. Both exercises and loading parameters are “semi-structured.” On Monday, you know you’re doing some type of squat, but you don’t know which one until you roll the dye. Then, a second roll gives you your loading parameters. Obviously, this is the most random of the three approaches, but it still provides structure.

What About Periodization?
To further maximize the benefit/drawback profile when attempting to reconcile structure with non-structure, you can employ a cycling concept where you (for example) employ the first option for 4 weeks, followed by the second option for a month, and finally, the last option for the remainder of a 12-week cycle. If your needs require a variation on this theme, go ahead and apply your creative elbow grease to the situation.

Now Go And Make It Yours!

The suggestions I’ve presented here are for the purposes of illustration and to inspire your own creative thinking. If, during this article, you’re struck by alternative applications of my ideas, then I’ve been successful. And as always, I’d love to hear your questions, comments, suggestions, and ideas about what you’ve just read. To sound off, simply click the “discuss” link below.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Loading Parameters

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Whenever you perform a workout, you’re exposing your body to a challenge- a form of stress. In order to describe and quantify the character and extent of that stress, we use the phrase “loading parameters.”

Generally these parameters refer to the load used, the number of sets and reps performed with that load, as well as the rests between sets and the speed of movement used on each repetition. However, other parameters can be monitored as well, including frequency of workouts, the number of exercises per workout, the order of exercises within a workout, the duration of each workout, and so on and so forth.

With that in mind, I’ll share a few thought about loading parameters…

“Work” is defined as displacing a load for a specified distance
This is an important distinction, because most people wrongly confuse work with the effort it took and/or how it felt to perform that work. In fact, it’s possible to have a high perception of effort during low-output performances. An example of this is using purposely slower-than-necessary repetitions- they hurt more, but accomplish less. Perhaps an even better example is static contractions, which hurt a lot, even through (technically-speaking) you’re not performing any work at all.

Bottom line: “work” is what you did, what you produced, not the resources you consumed to do it.

“Power” is defined as how quickly a load can be displaced for a specified distance
Accomplishing work in a shorter period of time means you’re more powerful than someone else who took longer to perform the same task. This is what almost every competitive sport is all about.

A single parameter can only be appreciated against the context of the other parameters

If you perform 2 sets of 8 reps, is that the same as performing 4 sets of 8 reps? Clearly it isn’t. Therefore, advising someone to perform “8 reps per set” has no real meaning unless you also specify how many sets should be performed.

Similarly, performing 8 reps in 15 seconds is not the same thing as performing 8 reps in 25 seconds. Performing 8 reps with a 9RM load is clearly different than performing 8 reps with a 12RM load.

The point is this: no single parameter has significant meaning unless it is understood against the backdrop of all other parameters. Remember this the next time you hear say “high reps are for tone” or “low reps are for bulk.”

Loads should be earned, not assigned.
To say that you “should” perform 6 sets of 2 with 242 pounds during next Wednesday’s bench press workout is absurd. It’s fine to use those numbers as a goal, but you have no way to predict your functional capacity on a future date. If you’ve over-estimated your capacity, you risk over-extending your adaptive resources and/or injuring yourself as you stubbornly try to complete your assignment. Conversely, if you under-estimated your capacity, you might lose the chance to hit a new PR, or at the very least, you’ll under-train your bench presses for that workout.

On any given workout, a superior performance (at least in the case of trained individuals) indicates a high functional capacity, and it’s an indicator that the previous training cycle has produced good results. It’s time to “strike while the iron is hot” as the saying goes.

Inferior performance, on the other hand, indicates inadequate recuperation from previous workout loads and suggests the need for rest, not work.

Balancing Specificity Against Variation
First, your training must reflect both requirements- it must be specific enough to render a result, but not so specific that you stagnate and/or develop overuse injuries. The best way to walk that fine line is through the use of what I would term “worthwhile” exercise families, as follows:

Squats

Olympic lifts

Horizontal Presses

Vertical Presses

Vertical Pulls

Unilateral lower Body Drills
The exercises in each category are all cousins of each other: Back squats, front squats, Zercher squats, overhead squats, box squats, and thrusters are all squats, but they’re all different types of squats. Squatting is “worthwhile” because there are so many variations of this exercise, you can do them all the time without stagnating. Same with the other categories listed above.

Quality And Quantity Are Inversely Related
You can’t run a marathon at 100-meter speed, and you can’t perform 10 reps with your 1RM. Volume and intensity must always be balanced. First establish quality (speed, strength, movement quality, asymptomatic joints) and then, if desired, increase quantity.

Strength Is Fundamentally “Motor Intelligence”
Many people under-estimate the neural component of strength training. Although it is true that a thicker muscle fiber can produce more tension than a thinner fiber, the fact remains that muscles are slaves of the nervous system. Most people have enough muscle tissue to accomplish impressive physical tasks. What most people lack is efficient wiring. Only heavy loads, lifted in a relatively fresh state, help to motor cortex improve its force production strategies: inter and intra- muscular coordination, rate coding, and so on. If you value pain over performance, you’ll probably rarely train in the necessary manner.

Resources Are Finite
If your adaptive resources were unlimited, you’d be well-advised to train as hard as possible, as often as possible. But unfortunately, you’re ability to recover from workouts requires a number of resources, all of which have limits. This being the case, you should always strive for maximum efficiency in each workout. By efficiency I’m referring to the resource/production ratio of your efforts. For every unit of resource, you’re looking for produce as many units of work as possible. Smart manipulation of loading parameters is the key.

Always Assume You’re Under-Appreciating Specificity
If your training isn’t producing the results you want, I’d look at specificity first. When in doubt, be more specific, not less. Even seemingly non-specific tactics are often highly specific when examined carefully. Example: A powerlifter practices pin presses instead of bench presses to improve his bench. This seems less specific than simply benching, but if the pin presses are performed under the premise of weak triceps, it becomes clear that pin presses are more specific to the issue of triceps strength than are bench presses.

The Strength/Technique Relationship
Strength and technique are often assumed to be distinctly separate entities, but I’m losing faith in that distinction. I now think of strength and technique as two sides of the same coin. For example, holding the back in the correct position during a deadlift is thought of as a technical issue, but frequently the inability to achieve this position can be attributed to a lack of strength. And of course, lack of strength in the squat can often be traced to insufficient technique. These two qualities are inexorably linked- neither one can exist without the other.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

The Punishment/Reward Method To Reach Your(PR)

March 8, 2010 by Elliott
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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

What qualities, attributes, or behaviors should you be focusing on in your training? Are they the attributes that you truly prioritize, or maybe not?

Do you spent most of your quality training time chasing new 1RM’s when you’ve got chronic orthopedic issues that threaten to sideline you in the very near future?

Do you have impressive “gym numbers” that you’ve never replicated in competition?

Do you have a terrible time cutting weight for meets, and yet your diet is still a mess?

Do you have circus-level wobble-board skills but an embarrassingly puny deadlift?

Is your paused bench press 90 pounds less than your “touch and go” bench?
If you see yourself in one or more of the above scenarios, my sole consolation for you is that its only human nature- we all tend to savor what we do best, and avoid what we do worst. The opposite of this (which few of us actually do) is what Canadian journalist and pop sociologist Malcolm Gladwell calls “deliberate practice.”

Gladwell’s research indicates that it takes 10,000 hours of this thankless toil to reach a high level of proficiency in your chosen craft. To put that in numbers you can more readily appreciate, if you train 4 times a week at 90 minutes per workout, you’d have to train for over 32 years in order to attain mastery. And that’s only if you’re employing deliberate practice, which you’re probably not: deliberate practice is characterized by 3 tenets:

1. Focus on technique as opposed to outcome.
2. Set specific goals.
3. Obtain immediate quality feedback, and use it.
Even if you’ve been exposed to this information, it’s difficult to continuously perform deliberate practice, because by definition it requires attending to your weak points, while putting your strengths on the back burner. Which isn’t all that fun (until much later of course, when you start collecting your medals amidst hushed rumors of your supposed good genetics and steroid use)

This article is about a system I’ve created to get you to do the right things in training- it’s a way to make deliberate practice more palatable. I call it the PR Model, and it’s based on a simple behavior modification system that’s so effective, it’s prominently highlighted in nearly every major religion: punishment and reward.

Your parents no doubt implemented this exact system at mealtime when you were a kid: if you ate your dinner, you got dessert. No dinner, no dessert. Anyway, that’s how it worked at my house.

The gist of it is simple: if you do the right thing, you get a reward. And of course if you do the wrong thing (or fail to do the right thing), you get punished.

Before I explain how the system works in the context of your training, you’ll need to determine three things:

1. What is “the right thing” for you right now?
2. What’s an appropriate reward?
3. And lastly, what’s an effective punishment?
I’ll share how I answered these questions for myself recently, which should help you build a similarly-effective system for yourself.

I’ve had a problem with my snatch for a long time now. What happens is that everything goes great until I reach about 85 percent of my max, and then I have a strong tendency to over-extend the finish of the pull, which causes the bar to loop away from me, which then causes me to miss the snatch behind me as I settle into the full squat. It’s frustrating, because I’ve got plenty of horsepower to make these snatches, but I miss them due to this technical error.

In competition, missing my 2nd and/or 3rd snatches puts me in a psychological rut for the clean and jerk. Successful competition for me means a successful snatch. So I needed a way to solve this problem. My solution (which is still a work in progress) is what lead me to the PR Model:

I decided that I would plan to hit 5 singles with a weight that I typically have over-rotation problems with- 70 kilograms (154 pounds). The goal was simple: make 5 out of 5 singles with no misses (and more specifically, no misses behind). If I made all 5, I’d get a reward. If I had any misses, I’d go back to the drawing board next workout, and for as many workouts as necessary, until I hit all 5 snatches.

I’m sure you’re wondering what my reward is. It’s allowing myself to take one heavier single. To me this is “fun.” To you, the reward could be anything from a post-workout ice cream cone to shopping for new workout clothes to skipping your post-workout stretching routine. Ideally the reward shouldn’t be anything significantly destructive of course, but it should be gratifying on some level.

The punishment in my case is simply the denial of reward- I don’t get to take a heavier single. For you it might be something different. In developing the training schedule for master’s weightlifter Troy Paradiso, failure to hit the indicated numbers in the snatch or clean and jerk resulted in having to do clean pulls (an exercise he was relatively weak on, and one we theorized would improve his two competitive lifts): If he made all assigned Clean and jerks for example, he didn’t have to do any pulls. If he missed one clean & jerk, his punishment was one set of pulls. Two misses- two sets of pulls. And so on.

The applications of this system are virtually limitless. Additionally, the system is flexible enough to change as your needs change.

The PR method can be applied to diet as well. For example, if/when you reach a body composition milestone, you get a “cheat meal.”

3 Steps to Making The PR Method Work For You
The first step is to make a list of your unproductive habits, behaviors or tendencies. This isn’t about “good versus bad,” it’s just a matter of identifying behaviors that either take you further away from your goals, or that displace more productive behaviors. Your list might include things like staying up too late the night before workouts, eating too much simple carbohydrate, always focusing on maximum singles when your weakness is lack of hypertrophy, spending too much time on “fun” exercises that don’t take you closer to your goal, being too reliant on support gear, or neglecting a mobility issue.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Why I Don’t Really Want To Clean 315 Pounds

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Tough Love From Coach Staley
Do you think that motivation is a fundamental issue when it comes to successful exercise or athletic training programs?

I don’t. In fact, I KNOW it isn’t!

How can I say this? Easily, often, without hesitation, and with supreme confidence.

Look: You are exactly where you want to be right now. You’ve already taken the steps necessary to achieve your station in life, and not one bit more. And you’re completely satisfied with that station in life. Even if you know you could be much leaner, stronger, faster (or whatever trait or quality that applies most to you) than you are.

Now you might say “Well, that’s not true - I know someone who is 100 pounds overweight and he’s miserable!”

To which I say, no, he’s satisfied. Clearly, the benefit he’s deriving from his behaviors still outweighs the drawbacks, or else he’d change those behaviors!

OK, let’s use me as an example. I’m reasonably lean and my goals revolve around physical capacity - strength, speed, and so on. And I’ve got a particular affection for the power clean - probably because I’m fairly good at it relative to other lifts. Anyway, I sometimes catch myself telling someone that I’d love to be able to power clean 315 pounds (my current best is 275 pounds).

But whenever I say that, I’m lying. Why? Because, quite simply, if I REALLY wanted a 315 power clean, I would have already taken the steps necessary to accomplish that particular feat!

Now, if I wanted to find excuses for my inability to clean 315, I could probably find them. I’m 44 years old. I’ve had several very serious knee surgeries. I’m ectomorphic. I don’t use performance-enhancing drugs. I got picked on a lot when I was in elementary school. Come to think of it, this could end up being a pretty big list!

I’m not really interested in excuses though. The fact is, I’m healthy, knowledgeable, athletic, my profession provides me with ample time and energy to train, I know lots of great Olympic weightlifters and coaches, I have a great gym right in my home….OK, this can potentially be a bigger list than the excuses list!

Which leads me to the following conclusion:

I don’t really want to have a 315 power clean.
Man, that really hurt. But you know what? It’s absolutely true. I simply cannot escape the plain fact that I have not done what it takes to achieve a 315 clean. Perhaps, someday I will, but for now, it’s obvious to me that the enjoyment I get from not having to train in a way that would permit me to clean 315 outweighs the enjoyment from being able to actually do a 315 clean.

And that’s OK! And there’s a great lesson here: maybe some of your goals aren’t appropriate for you, because they don’t really mean enough for you to take action.

Question: What’s your #1 goal? Right now. Do you have one? Statistically, you probably don’t. But if you do, here’s what I’d like to have you consider: how important is that goal to you? Have you arranged your entire life in a way that supports your accomplishment of that goal?

I certainly haven’t (in the case of the 315 pound power clean).

This article is primarily meant to inspire some self-analysis - not to provide hard and fast answers. However, if you’d like some avenues to pursue some serious reflection, here are a few:

1. Develop self-reliant behavior - create the mindset that all of your limitations are self-imposed (because they almost certainly are)

2. Get out of your comfort zone, and find a way to enjoy it. When your stomach is growling because you’re hungry, think “Perfect! This is what I need to experience if I’m going to drop that extra bodyfat!”

3. Find out what works, and then do more of it. Find out what’s derailing your efforts, and do less of that.

4. Cultivate dissatisfaction. After all, that’s why you’re where you are now - you’re satisfied with it

5. Seek out and cultivate empowering personal relationships. The people you spend the most time with have a profound effect on your life. Make sure it’s a profoundly POSITIVE effect.

I hope this article has been instructive for you.

Perhaps you’re thinking that the psychology of motivation is a lot more involved than the way I’ve presented it here. Of course, people who are excuse-makers always think that way. As long as you’ve got enough reasons why you can’t succeed, you never will.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Sports Training Questions and Answers

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

Got something a little different for you this week! I’ve put together 5 sport-specific questions that I’ve received along with my answers to those questions. If you’re a coach or athlete, this is really informative stuff that can really help you improve performance.

QUESTION:

Dear Charles,
My football coach will not let us do curls he says they have no place in training, but I say they do. The biceps must be there for a reason, right?

ANSWER:

Since the biceps is often thought of as a “show” or “beach” muscle, bicep training is often over-worshiped by young male trainees, but also excessively discouraged by well-meaning coaches. To say, as many coaches do, that the biceps has no function for a football player demonstrates a basic lack of understanding.

I understand your coach’s sentiments — he’s just trying to emphasize function over aesthetics. However, it’s kind of like telling school kids not to read the latest controversial book— it’s the best way to guarantee that they will!

The biceps plays a pivotal role in the function of the shoulder and also in the articulation of the hand. It also balances the forces created by the triceps at the elbow joint.

So I hope your coach will someday take less of an “extremist” position about this issue, but in the mean-time, see if he’ll allow you to perform more chins— a great bicep movement, but just tell him you are doing it for your back strength!

QUESTION:

Charles,
I’m a 17 year old varsity wrestler. I want to strength train, but cannot outgrow my weight-class. Can I get stronger without gaining any weight?

ANSWER:

If you’re trying to get stronger without a weight gain I would recommend relatively heavy explosive weight training with very little emphasis on the eccentric portion of the lifts.
You obviously should not train the same way a bodybuilder does (unless you want to increase your bodyweight). However, if you do realize a weight gain from low-rep strength training, you probably are headed in that direction anyway.

What I mean by this is that if you gain weight as an adaptation to low rep, high intensity work, it tells me that you are already neurally efficient as you are going to be at that weight and can only see physical (as opposed to technical) improvement with a bit more muscle on your frame.

This commonly happens in boxing where a fighter gradually finds it harder and harder to make it down to their weight class, and then must make the move up to the next class. At your age, this scenario is inevitable, it just a question of how long it’s going to take before you have no choice but to move up.

QUESTION:

I am a young personal trainer that works with high school athletes. I find my athletes get bored with the routine of sets and reps without a lot of change. I do change up exercises as often as I can but some things stay the same because they are effective. I am wondering, what kind of things you tell your athletes to keep them motivated? I would really like to know what you say to an athlete when you are first starting with them?
Most of the athletes that stick with me will stay motivated by the results but it’s hard to keep an athlete with me sometimes because I put them on a workout that seems boring to them. I do plyometrics, speed training, and the strength training progresses but I believe its just the routine that bores them and not the actual exercises. So when you give an athlete a workout, how do you prevent them from giving up too early?

ANSWER:

Great question Nick, and thanks for your kind words. Motivation is a “lost art” among trainers. Actually, that’s being too kindm I suppose, since many trainers never “find” that art in the first place!
I place a lot of value on connecting with each client personally— in both formal (interview) and informal situations. And very simply, ASK the client, in a sincere way, what they’re hoping to accomplish. Then (and here’s the important part) LISTEN.

Your client may have a strong passion to (for example) lose bodyfat, gain upper body strength, overcome an injury, or he may want faster sprint times. As your client talks, take note of their body language and vocal tone. If your client becomes excited and animated as he explains his passion to squat 405 pounds, it’s a message you need to pay attention to.

Then, in subsequent workouts, when the going gets tough, link the current task back to the passionate goal: “Listen Salvatore, I know this exercise is difficult, but trust me, this is the price that needs to be paid for that 405 squat you’re looking for!”

Finally, it’s important that YOU are motivated!
Not in an insincere way (which is almost a hallmark of bad trainers everywhere!), but in a sincere way. Nothing is more motivational than your client sees that his coach is genuinely interested in his accomplishments.

Thanks for the great question!

QUESTION:

Charles: Most people say you can improve your tennis game with strength training; however, I see few top-notch pros with physiques that are above average. Is strength training harmful for tennis players?

ANSWER:

It’s true, few elite male tennis players possess the muscular physiques often seen in other anaerobic strength endurance sports such as baseball, basketball, football, etc…

Even more perplexing, some top female tennis players, such as Venus Williams do possess superior levels of muscularity compared to their male counterparts.

Is there an ideal level of hypertrophy for male or female tennis players? I don’t think so.
I suspect that tennis, the quintessential gentleman’s sport, may have dodged the no- so-gentlemanly iron a little longer than other sports and is just now catching on. There’s no reason that strength training would improve physical capacity in other games but not in racquet sports.

Michael Chang, who champions the case study supporting strength training with his well-developed lower body, developed a hard-hitting baseline game despite a lack of advantageous height.

Tennis requires high levels of starting strength, agility, strength endurance, and flexibility. All of these qualities improve with a properly executed strength training program. Let’s look at them one by one:

Starting Strength
Starting strength, or the ability to recruit as many motor units (all the muscle fibers controlled by one motor nerve) as possible in an instant is required from the first swing of the racquet. It is technically considered a component of speed strength.
It should be obvious that 80-140 MPH serves and furious sprints to the ball are not performed without quickly accessing high-threshold motor units. Of course, muscle fibers usually remain somewhat dormant until presented with tension that “recruits” them in order to overcome the resistance.

This challenge can easily be provided in the form of a well-designed resistance training program. Once the motor units have been trained, it becomes much easier to access them for tasks that require acceleration against small resistances, i.e., the racquet.

Explosive Strength
Explosive strength is the ability to keep muscle fibers activated once they have been innervated— it is the second component of speed strength.
Explosive strength is required for sprinting after a return, or generally, any rapid accelerative movements. This presents the most obvious need for strength training which can be developed in the weight room very easily and safely.

Remember not to mistake strength training with bodybuilding. The development of force can be greatly increased without significant gains in mass. Athletes are recognizing the need for strength training in tennis at a very rapid rate.

Agility
Agility is the ability to integrate starting strength, explosive strength, and balance within a single movement or movement pattern.
A common tactic employed in tennis is to physically and neurally exhaust an opponent by constantly firing cross-court shots, forcing repeated and rapid directional changes, debilitating the opponent’s energy stores and strength levels.

Because it is a complex quality, agility is a trainable characteristic. A strength training program won’t make a player look like Flex Wheeler, but the improvement in agility will save him in the late sets.

Strength Endurance
Strength endurance is the ability to perform sub-maximal efforts over a duration of time.
Tennis matches often endure for four or more hours. Increased levels of maximal strength provide a strength reserve so that, for example, repetitive tasks which used to require say, 21% of a player’s maximal strength might now require 17% of maximal strength. This is what improves the player’s ability to remain effective for a longer period of time.

Flexibility
A great concern among tennis coaches and players is that resistance training will decrease an athlete’s range of motion (ROM). Although resistance training without stretching might limit an athlete’s ROM, performing regular stretching exercises will prevent a loss of flexibility.

Although many athletes believe they are better or healthier athletes when they are more flexible, there is such a thing as too much flexibility.
Limit your flexibility training to ROM development specific to performing your sport, with a bit of room to spare for unforeseen events, such as slipping into a partial split position as you reach for a long ball.

Two things scare me (and Austin Powers): nuclear weapons and carnies! Please don’t show me your contortionist act, save it for the circus.

QUESTION:

Hi, I’m 25 years old and I’ve been climbing for two years now, and have been lifting for three years. I’ve been off the climbing crag for about a month, and just started EDT this week— I wanted to ask you how can I can mix the EDT with the climbing (giving more importance to EDT). I usually climb two to three hours, three times a week. Thanks in advance!

ANSWER:

Thanks for writing! First, EDT is a great way to improve muscular endurance for climbing, or any other sport which requires muscle endurance.
The trick is to develop a schedule that allows you to lift and climb in a way that helps your performance. After all, if you can’t recover from your workouts, your fitness levels will decline instead of improve.

In this case, you have two choices: Either perform EDT on “non-climbing” days, or perform EDT on climbing days. In the latter case, you have the additional choice between lifting and climbing in the same workout, or in different workouts (in the same day).

There are a few different ways to arrive at the best decision:

1) If climbing is your primary training concern, and you wish to use EDT mostly to help your climbing, I’d suggest positioning your workouts in such a way that you’re most recovered prior to climbing sessions, as opposed to lifting sessions. This can be accomplished by placing your EDT workouts soon after your climbing sessions, to allow for maximum rest until your next climbing session. This arrangement poses an obvious problem however— EDT is difficult enough, without having to do it right after a climbing workout!

2) If you wish to give equal importance to climbing and lifting, I would simply alternate between climbing workouts and EDT workouts, separating each workout by at least one, but perhaps as many as three days— whatever is required to facilitate adequate recovery.

There are a few other “tricks” that you might also consider:

1) Climbing is stressful to the hands and fingers — try to choose resistance-training exercises that are gentle on your hands, and/or use lifting straps to reduce the load on these tissues.

2) Skilled climbers rely mostly on lower body strength, whereas novice climbers tend to over-rely on their upper body to scale their climbs (many years ago I did some climbing for a short while, and I was in the latter category!). In either case, leg training should be emphasized in EDT workouts. For climbers, I like pistols, step-ups, and lunges.

3) Since climbing is an endurance-oriented event, target maximal strength in your EDT workouts: Instead of 10RM weights, use 6RM loads and start your PR Zones with sets of 3, working down to doubles and singles as you begin to fatigue.

I hope that helped!

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training

Strength Development for Golfers

March 8, 2010 by Elliott
Filed under Charles Staley, Guest Authors

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By Charles Staley, B.Sc, MSS
Director, Staley Training Systems

There’s a very eloquent formula for determining success in any sporting endeavor:

Productivity = Potential — Losses Due to Faulty Process

As an athlete, there’s nothing you can do about your genetic inheritance, but there’s always room for improvement when it comes to your training methods. Particularly, it’s important to identify and correct the most significant error you’re making, because resolving this error has the most potential to improve your athletic performance.

Golfers are a strength coach’s dream, because few of them utilize resistance training. In such cases, a carefully supervised 8-10 week strength training program frequently results in well over a 100 percent strength increase. This increase creates a strength “reserve,” which quickly improves both power, accuracy, and endurance.

During a golf swing, it takes a certain amount of muscular strength to overcome the external resistance of the golf club (this strength is provided primarily by the legs, hips, and rotator muscles of the torso). The stronger you are, the more strength that is left in reserve, and the more you’ll be able to accelerate the club, swing after swing, without exhausting yourself over 18 holes.

For novice golfers, skill practice sessions are sufficient for developing sportspecific strength. But as technical ability improves, the need for supplementary strength training increases accordingly. One interesting phenomenon in golf is that younger players ignore the conditioning element of their preparation, but it often takes years, even decades to develop technical proficiency. So, a golfer may be well over 40 years old by the time he or she has developed a high level of technical expertise, but by this time, physical conditioning has become an issue.

Resistance Training Technology on a Scale of “Good, Better, Best”
While health clubs and equipment manufacturers will tell you otherwise, resistance training machines are not the “best” form of strength training technology, especially for golfers. While they definitely have their place, machines tend to restrict movement to a single plane, which means that the strength developed will not transfer well to an activity like golf, which is multiplanar. Machines also use “variable resistance” technology, so that the machine supposedly matches the muscle’s force curve. But most credible research casts doubts on the effectiveness of this concept. Finally, machines normally restrict the movement to a single joint for the purpose of “isolating” the muscle being worked, but golf is not an activity which requires isolated movements! The object of strength training for golf is to train movement, not muscles.

While “constant resistance” devices such as barbells and dumbbells are superior to machines, they nonetheless have their disadvantages as well. Let’s use the bench press as an example: you lower the bar to your chest, and then ram it to arms length. You assume you’re moving explosively, but as your arms reach extension, the antagonists (latissimus, biceps, rhomboids, and medial trapezious) begin to contract in an effort to decelerate the bar before it leaves your hands. It’s simply a protective mechanism.

Contrast this with your objective, which is to accelerate the bar, and you begin to see the problem. There are ways to address this inherent disadvantage of constant and variable resistance training, however.

Strengthening the Stabilizers
Stabilizers are muscles which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most significant stabilizers are those of the trunk— the abdominals and trunk extensors. If the motor cortex detects that it can’t stabilize the force provided by the prime movers, it simply won’t allow the prime movers to contract with full force. Stabilizers are best strengthened through exercises conducted in an unstable environment, such as on a “physio-ball” (those heavy-duty “beach balls” you might have noticed in your local health club), or movements performed with medicine balls.

If you’ve never seriously considered adopting a serious strength training program to improve your golf game, perhaps it’s time to reconsider. Don’t let stereotypical notions of strength training prevent you from taking advantage of this important conditioning element!

SIDEBAR: Strength Training Suggestions for Golfers
1) Seek professional guidance from a sports conditioning professional. Certified personal trainers who have significant experience working with athletes may also be a good option.

2) Initially, expect a slight decline in your game as your body begins to adapt to the additional training loads. After a handful of weeks, your game should climb back up to, and surpass previous levels. For this reason, don’t start a strength training program for the first time if you have important tournaments pending.

3) Expect to spend between 1 and 3 hours a week on your strength training program. The emphasis should be on leg and abdominal musculature.

About The Author

Currently, Charles competes in Olympic-style weightlifting on the master’s circuit, with a 3-year goal of qualifying for the 2009 Master’s World Championships.

Learn More About EDT Training!

Click here to learn more and get your copy today!

Tags: build muscle, burn calories, burn fat, charles staley, edt, fast workouts, strength training