“Functional”

What’s in a word?

The term functional training has been around for years. When I first started working in the fitness industry “Functional Training” meant working with compound movements like Squats, Presses, and Rows.

In the recent past it has become an industry buzz-word. Some trainers have built their careers around this term while other greedy equipment manufacturers, eager to make a quick buck, have created scores of mediocre products that are somehow supposed to enhance ones ability to train “functionally” more so then another modality.

When I train myself or my clients, I am all about simplicity. I want to get my job done in the most efficient way possible, when it comes to time. Ask anyone who trains with me and they will tell you the training is always challenging but little if any time is ever wasted. If I am working with an athlete whose sport requires lifting weights with specific technique such as a power lifter or an Olympic style weightlifter then you better believe we will focus some time on lifting technique. But if my client just wants to be in better shape, then outside of safety considerations and proper form how or what we lift is not that important.

The tools we use and the exercises we perform with those tools are not functional merely because they exist. To quote my Friend, Tom Kelso, one of the brightest and best strength coaches I have ever had the pleasure of speaking with: “A functional’ exercise is any exercise you do that makes you stronger. Read: any exercise that creates overload on a muscle and is done progressively is functional. Last time I checked, ALL muscle groups were important at some point for proper athletic skill execution and injury prevention.”

So don’t get too bogged down by what is functional and what is not. If you are training hard and safe and all of your major muscle groups are being challenged progressively, you are on the right track. Remember to design conditioning drills that match the energy system demands of your sport and you can’t go wrong.

PAU for NOW

TRAINING LIKE A CHAMP

Training like a champ

Remember most outstanding athletes are more a product of their personal mental and physical attributes then the actual training methods they utilize. These natural talents are then further enhanced through dedicated practice of specific sport skills and adherence to the proper physical preparedness protocols. Combine these with tactical motivational and philosophical support by the right coaches and mentors and we are witness to a sort of synergistic alchemy. This is the beauty of seeing the truly exceptional athlete in action. When seen at their peak you are witnessing the product of years of dedication and hard work.

So remember, there is no secret pill, powder, potion or routine that will guarantee athletic success. Be passionate about your sport. Combine that passion with a solid foundation of proper sports  nutrition, strength training and conditioning. Experiment to find what works best for you. Make a plan and keep accurate records. Seek out the guidance of the best coaches you can find and or afford. Train hard. Recover fully. Repeat.

Finally stop trying to be like anyone else. Be the best you, that you can be. And have fun while you are at it.

PAU for NOW

TAKU
www.hybridfitness.tv

The most important supplement

Would you like to learn about a substance that can improve sports performance, rev up your metabolism, enhance speed, increase strength and positively impact cognitive function?

No it isn’t the latest magic formula from the supplement industry, it’s WATER! Water is not only important in numerous bodily functions but when utilized properly can enhance athletic performance. When dehydration begins, even a 3% drop from optimum fluid levels may cause an 8% loss in a muscles contractile strength as well as a 10% loss of speed. Dehydration can even negatively impact cognitive function, on or off the playing field.

Two of the most common ailments that I encounter, which are often treated with over the counter medications are, headaches and acid reflux. Both of these may be diminished or even completely cured through proper hydration.*

I feel that most people, including athletes, are not properly hydrated. By over looking this simple but powerful substance you may be holding back your sports performance as well as contributing to daily discomfort from other problems. So before you drop a boat load of cash on the latest miracle supplement from the bodybuilding nutrition “experts” or grab another box of those purples pills; make a concerted effort to become properly hydrated and stay that way.

I am confident that you will notice the difference.

PAU for NOW

TAKU

For more information on optimal hydration levels and other topics of interest, check out my performance enhancement articles at: www.hybridfitness.tv

*This article is not a recommendation to stop any prescribed treatment you may be undertaking with the care of your personal health care provider.

Coaches Corner: Exercise Variety

Achieving Variety in Exercise

Once an athlete has moved beyond the beginner stages of strength training they often find that gains in strength begin to level off. One way to combat these plateaus is to incorporate variety in ones training. The purpose of introducing exercise variation is to provide a novel stimulus which may help to induce a continued strength and growth response. Below are seven ways in which one may add variety to their training program.

1. Variation of Exercise Equipment: Become familiar with as many types of equipment available to the program.

2. Variation of Exercises: Become familiar with muscle physiology and use as many different exercises as possible for the same muscle group.

3. Variation of the number of Exercises: Vary the number of exercises per workout as well as per muscle group on a regular basis. Remember to keep volume in check to avoid over training. Limit the number of exercises during the competitive season or when peaking for a competition. Emphasize quality over quantity except for brief “blitz” Cycles.

4. Variation of Sets and Reps: Don’t always follow the same pattern for sets and reps. Manipulate these variables throughout your training cycles. (Keeping accurate records will allow you to note what combinations of volume, intensity, frequency etc are the most effective at any given time).

5. Variation of the Order of Exercises: Again, do not follow a set pattern at all times. Consider alternating Upper - Lower, Push - Pull, Pre-Fatigue - Post-Fatigue etc. (Exercise order manipulation is a high priority variable).

6. Variation of Overload Manipulation: Experiment with using a variety of Advanced Overload Techniques. Examples include but are not limited to Forced Repetitions, Heavy Negatives, Stage Repetitions, Zone Training, Pre-Exhaustion, Assisted Repetitions, etc. (Be sure to use proper super-vision when implementing Advanced Overload Techniques).

7. Variation of Recovery Times: Experiment with manipulation of recovery times both between exercise and between sets. Decreasing total workout time without sacrificing exercise form can be an effective way to boost the metabolic conditioning effect. (Be aware of over-training and keep accurate records so that recovery periods are not neglected).

Remember all athletes will experience plateaus in their training at different times and for different reasons. Very rarely is it because they have reached their absolute genetic potential. Incorporating exercise variation concepts may help to overcome or limit these inevitable stagnation periods. By properly implementing a system of exercise variation you may find that you approach your training with renewed vigor and experience uninterrupted progress for long periods of time.

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TAKU
www.hybridfitness.tv

Coaches Corner: Conditioning

Six Factors for Assessing Activity or Sport:

As a conditioning specialist I must have the ability to adapt the programs I develop to a variety of training objectives and goals. This ability to adapt is required of me due to the broad array of clients and athletes I may encounter during any given period. It is important that I view all people individually and evaluate all training variables that relate to their program. To achieve this end I must consider the following six training variables when creating a comprehensive conditioning program:

1. Energy systems to be utilized.

2. Demands to be placed on each energy system.

3. Ways that each energy system will change according to competition or position.

4. Active movement to recovery ratios.

5. Sports specific demands of the activity and what is necessary for a comprehensive conditioning program.

6. The development of a periodic training plan designed to incorporate all training variables, adjusted as needed over time.

The above six factors are just a few of the things I take into consideration when developing a comprehensive conditioning program for the athletes I am working with.

Keep an eye out for more tips in the Coaches Corner series, coming soon.

Be sure to go to www.hybridfitness.tv and register your name and email address.  We’ll keep you up-to-date on the Hybrid launch, as well as provide you with great training information ONLY available by email.

PAU for NOW

TAKU
www.hybridfitness.tv

How to execute the perfect REP

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Today I am talking about the most fundamental component of training there is, the rep. If you want to achieve maximum success from your training as well as enjoy continued progress over the long term then how you execute each rep is very important.

Below I will outline the rules I use when teaching people how to strength train properly.

Rep Rules

1. Raise the weight in a smooth and deliberate manner. Avoid sudden or jerky movements. Eliminate the use of any momentum.

2. Pause momentarily in the muscles fully-contracted position.

3. Slowly make the transition from raising the weight to lowering the weight. Do not suddenly drop the weight.

4. Emphasize the lowering of the weight. The muscles that raise the weight are the same muscles used to lower the weight.

5. Raise and lower the weight through the full range of motion* provided by each exercise. Always move through your maximum range of motion provided that you are in complete control of the weight at all times and you are pain free.

I recommend that you raise and lower the weight taking roughly 3-5 seconds in both the positive and negative phase. This means that each rep will take between 6-10 seconds to complete.

For absolute beginners or those coming back from a lay-off or recovering from injury I recommend  starting with the slower speeds (5 seconds up, 5 seconds down). To assist beginners with their learning of these slower style repetitions I will often use a metronome. I set the metronome for a sixty beat count (one beat per second); this way they can easily match their movements to the cadence set by the metronome.

If you have never tried using slow controlled movement when lifting weights you may be in for a shock. First you may find you have to drop your poundage on many exercises as this low force method will increase the tension the muscles experience. Second be prepared for a serious case of the DOMS when training to failure in this style.

Remember how you execute each repetition is the most fudamental aspect of your strength training. Train smart, train safe and reap the rewards that strength training has to offer.

As a side note, there are other training methods, such as Olympic weight lifting and kettlebell training, that specifically require fast, explosive repetitions.  We’re not discounting those methods in the slightest.  In fact, we personally train this way quite often when using strength implements to enhance metabolic conditoning.

*There are times when breaking the range of motion into segments can be an effective way to enhance muscle recruitment and increase intensity. For more on this methodology check out Zone Training

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TAKU
www.hybridfitness.tv