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From: Danny O'Dell's Explosivelyfit Training News [mailto:danny@explosivelyfit.com] Danny, Great newsletter. Recovery is the one topic I find myself preaching more than ever to my parents, coaches and kids in the day of “specialization.”Now if we can only get them to truly understand it!
I am writing to say “thanks” for your article on Full Squat http://sportsmedicine.about.com/od/strengthtraining/a/howtosquat.htm I had been doing ‘half squats’ for several years, thinking full squats were ‘bad for you’. Your article convinced me to start doing full squats with 2/3 the weight, and after a month I’m getting great results– more flexibility, more strength, and no more knee pains whatsoever. Thanks again – Jeff L.
----- Original Message ----- From: Lucy Hello Danny, Great article! (Referring to the 01 July 2008 Explosivelyfit Training News Economy and training effort-they are compatible) Would you consider writing an article on a specific workout for general conditioning and fitness that incorporates cardio and weight training. I would love to get some ideas of what you would consider a basic workout for a beginner wanting to get "in shape" as quickly and efficiently as possible. I would love to know what you consider to be the top 10 exercises that you would recommend for an hour workout. Forgive me for asking if you have already written an article to this effect. Have a great summer Lucy
From: danny@explosivelyfit.com Hi Lucy, Here are my thoughts on starting out with a training program. (this answer will appear in the 2009 January and February editions of the explosivelyfit training news). Since I am a strong believer in strength training, cardio is not a prominent feature in this program. However, if you follow the instructions you will get strong cardio benefits from the schedule but you have to push to achieve them by considerably shortening your rest periods between sets. If you decide to follow it could you take detailed notes as to your progress so we can make changes in areas that aren't producing the results you want. Take care and I hope your training goes well. If you have questions please send me a note. Danny Hello Danny, Thank you so much for the wonderful "newbie" workouts you have so meticulously outlined. It is so refreshing to get such a well articulated, professional opinion on ways to keep the body fit and in top form. I have printed out the workout suggestions and hope to give more attention to incorporating your ideas into workouts in the fall season. I thrive on new ideas. It keeps me motivated and challenged. Thank you again. Lucy
----- Original Message ----- Hi Danny, I contact you a while ago as I suffered an a/c separation injury 18-months ago (it was pinned, then pin removed and rehab etc). If I could ask, for confidence really – I’ve been told that (for chest training) to incorporate floor presses into my workouts – I guess it’s ok not to retract the shoulder blades with this move (as I would for regular bench presses etc)? Also, should I look to retract shoulder blades for all chest presses – incline, decline, bar and dumb bell? And would doing drop set of regular bench presses be too intense following my injury? Thanks again Danny, thanks again for your time and interest From: danny@explosivelyfit.com [mailto:danny@explosivelyfit.com] Hi Chris, I would follow your physician and physical therapists advice to the letter during your rehab. After eighteen months it should be completely healed by now. You said: Am I correct to think that
Keep in touch, ----- Original Message ----- Hi Danny, you kindly gave me some advice a while ago and also recommended a book about shoulder health (which I decided not to get at that point based on ‘a little bit of knowledge is bad for you…’ etc). If I can ask further, I had an a/c separation injury about 18-mth ago (which was operated on successfully) and amongst other things I do various rotator cuff exercises Am I correct to think that
Thanks very much
Hi Danny, Just want to give you some input about Exercise and Rest Period Cycles. Six weeks ago I changed my athletes powerlifting schedule. You might recall I had them on the Westside barbell twice a week - heavy day/speed day regimen, doing squat/DL and bench on different days. I kept the separate days but I increased the recovery window to three full days between workouts. If the next workout falls on a TUE or SAT (they can't train those days) I push the scheduled session off to the next day. In other words we do squats/DL only every 4th or 5th day. This works out to only 4-5 sessions for each split over 21 days. The other change is that we take more time in each session (about 2 hrs) and do both heavy and "speed" work in the same session. I have them take 25g/25g carb & protein before and again about half way thru with 50/50 immediately after (got that from you, too!) They do core strength 2 to 3 times a week in separate sessions never on squat day. Why am I telling you about this? Because of the results after 6 weeks. Briana, 14 yo about 150#, has increased her squat from a 1RM of 287# to doing triples at 340#. (attached pic 340# squat, yeah I know, I didn't get her below parallel but it's hard to snap and spot at the same time) Stuart, 13 yo about 130# has upped his squat from 1RM 240# to 1RM 320# and added 30# to his bench. Once again, the idea for the modification came from reading one of your articles. I also want to weigh in on the "cardio makes you weak" thing. I keep hearing this from guys that can squat 700# but get all out of breath walking across a street. You know, the ones without enough stamina to help me move the squat bench from one side of the room to another. These kids run 5k two mornings a week and 10k two mornings a week. They train 2 hours of mixed martial arts and 2 hours of muay thai five days a week. They can go all out for 15 minutes at a time and come back ready to do it again five minutes later. If cardio work is detrimental to a maximal lift then how come Briana can squat more weight, RAW, than any 14 year old girl I've ever heard of? Myth busted! in my opinion. The other side of this is the fight trainers who claim "weight training makes you slow". My experience, beginning 20+ years ago with special forces troops, is that the athlete who "walks around" in a state of optimal fitness (fit to fight) as their ordinary condition has a vast advantage over the athlete who "trains up" to their contest or event and then "lays off" until it's time for the next one. In fact, I think the latter is REALLY . . . well, not that smart. Thanks once again for being the go-to guy in power training. Bob B ----- Original Message ----- Hi Bob, THAT IS FANTASTIC NEWS. I am so very glad your trainees had a good time at their meet. They had excellent coaching from you! I always liked the non supportive equipment meets. As she so very well said it, it's her doing the lifting and not the gear. Thank you very much for the update. Can I have permission to add your comments to my site? Do you have a business name that we could publicize for you? Take care,
Hi Danny, The results bragged about in this press release are a direct result of lessons learned and applied from the explosively fit newsletters. Thanks for bringing us good solid science every month. You da man! Bob B ----- Original Message ----- December 2, 2007 Las Vegas, Nevada Nevada Youth Athletes Shatter World Powerlifting Records As thousands of marathoners pounded through downtown streets Sunday two young Las Vegas sisters awed the crowd at the Plaza ballroom with an impressive display of record breaking strength and power. More than 200 amateur athletes from as far away as Ukraine and the Philippines competed this weekend at the annual AAU International Powerlifting Championship held at the Plaza Hotel in downtown Las Vegas. The crowd favorite was seven year old first-time powerlifter Shoshana B. who upstaged her champion older sister by displaying style and showmanship as she blasted out American and World Records in the Squat, Bench Press and Deadlift competitions for an impressive record total 75 kilos in the Raw 77 pound class. Fourteen year old Briana B, already an American Record holder and 2007 North American Women's Teen Powerlifting Champion, blew past her previous American Squat Record to set new American and World Record lifts in the Raw Squat, Bench Press and Deadlift competitions with a record total 313.5 kilos in the Raw 165 pound class. The sisters are Raw lifters. Raw powerlifters perform their lifts with pure body strength as opposed to "equipped" lifters who use mechanical aids like straps, wraps and special "lift suits" to assist them in attaining more impressive numbers than possible with raw strength alone. When asked about lifting equipped Briana replied, "I will never do that. What's the point? The suit and wraps and stuff don't make you stronger, they just make bigger numbers to impress people who don't know any better. But you didn't really lift that weight, the suit did. What matters is how strong I really am, not how strong people think I am." When not lifting heavy iron Briana is an amateur full-contact fighter and kickboxer. The former Nevada State Taekwondo Champion recently became one of the rising stars fighting out of the renowned Master Toddy's Muay Thai Gym in Las Vegas. She looks forward to auditioning for Master Toddy's "Fight Girls" series airing on the Oxygen cable network. Briana is a High School freshman while Shoshana is in the first grade. The long time Vegas residents are trained and coached by their father local martial arts and strength coach Bob B. ----- Original Message ----- Hi Danny, Thanks for your help in my questions. I suppose you might have a feeling that I am going to ask another question J yes I am. Sorry you are my only resource that I have that is helping me out. By the way I answered my diabetics question cheers. My question is this, which I have done my research on the net and found some information that was helpful but others were a bit confusing so hopefully you can work with me. This is where I am really stuck on. 25 year old male, L. leg amputated above the knee- artificial limb and mild brain damage – difficulty with short term memory and coordination. Client is able to complete all activities of daily living and lives with his parents. That is all information I have from this case study. I am required to design an exercise program to assist with maintenance of muscle mass and weight loss. Now I know what program to write for muscle mass and weight loss, that’s not my problem I am struggling with because this case study as limitations beyond what I have studied on, actually we didn’t study at all about amputations and exercise. I am not sure whether a client with an above the knee artificial limb trains with it on or off? Last thing you ant to do is put pressure on the socket is the correct? But if the client does not have his artificial limb then all exercises will be performed sitting but you don’t want this because the hip flexor will be consistently flexed will it not and is that not good for the hip flexor to be consistently flexed for the amputee? But don’t understand why because I have read some websites but got a bit confused in understanding how the hip flexor plays a role in the above the knee amputation. Can you tell me how do I tackle this one? Look forward to hearing from you Kind Regards Linda Hi Linda, If I ever have the chance my first stop will be to one of my physical therapy friends, then the Veterans Administration Hospital to see how they work with the vets. In answer to your questions, my gut instinct would be to do: Question: I am not sure whether a client with an above the knee artificial limb trains with it on or off? I don't know for certain but I suspect that in many cases it would be on. Question: Last thing you want to do is put pressure on the socket is the correct? Not necessarily. If they walk with it they are more than likely going to train with it and that includes pressure within the limitations of the prosthesis. Training with it on will help them be more independent and it will instill confidence in their ability to function with the device. Question: But if the client does not have his artificial limb then all exercises will be performed sitting but you don’t want this because the hip flexor will be consistently flexed will it not and is that not good for the hip flexor to be consistently flexed for the amputee? You can train with or with out it on. Without it on would be centered on bands, tubing and cables attached to the limb and worked through the full ROM to get the extensors and flexors working in a compatible manner. Question: But don’t understand why because I have read some websites but got a bit confused in understanding how the hip flexor plays a role in the above the knee amputation. The hip extensor is an antagonist to the extensor. As such it helps control and stabilize the joint during movement. They are critical to running, walking and other activities where the legs have to move forward and backward. I would call or visit your local rehab hospital, Physical Therapist or orthopaedic surgeon to get their thoughts on it. I wish I could give you more help but I can't on this one. ----- Original Message ----- Hi Danny my name is Linda; The books and or website resources that I need guidance is What exercise to prescribe to diabetes (either Type 1 or type 2) who have peripheral neuropathy and peripheral vascular disease with mild cerebrovascular accident and also I need to write a program with someone who has a L. leg amputated above the knee - artificial limb with mild brain damage who has short memory difficulty and coordination. Since these are advanced questions in my assignment that were not covered in my course, I need to find reliable resources so I can complete my assignment, so I can get qualified and start working Also where I can find postural screening charts so I can diagnosis my clients with there posture so I can better write them a program and strength what weak and stretch what's tight. I am hoping that you can guide me to the right direction. I look forward to hearing from you Kind Regards Linda Hi Linda, Danny ----- Original Message ----- Hi my name is Linda; I have finished my studies for Fitness Instructor and commencing my certificate for Personal Trainer. Whilst I was doing my Fitness Instructor course I was not happy with some of the course notes, so I have a few questions that I am sure with your expertise will be able to answer them. Can you please explain why lat pull downs are such a NO NO behind the head? Also can you explain sciatica nerve and how it disturbs martial arts trainers/athletes and what are the best stretch exercises to strength the sciatica nerve? There is such much confusing information and very technique information about the energy systems we use everyday in our lives, can someone please explain in English how each energy systems is used and what are the best energy systems to use for weight loss, strength training and resistance training and bodybuilding. Lactic acid what really causes it and how to prevent lactic acid? What is the best way to get oxygen in the blood? How do you recognize when your clients or yourself don’t have enough oxygen flowing through your blood? Oxygen how important is it really for the martial artist/athlete and non active human bean. Low Blood pressure what exercise should you avoid and why? Linda From: Danny M. O'Dell, MA. CSCS*D [mailto:danny@explosivelyfit.com] Good morning Linda, Those are very good questions, some of which I receive on a consistent basis. Which school did you get your degree from and what organization have your been applying your knowledge to in order to get your Personal Trainer certification? Take care Can you please explain why lat pull downs are such a NO NO behind the head? I don't use this exercise because it puts the shoulders at risk while in this exaggerated and potentially harmful position at the bottom of the pull. The shoulders are in an extreme adducted state with high tension on them. As you are well aware, the shoulders are not a true ball and socket joint, with some even suggesting that it is not a joint at all, which means it is an unstable joining or junction of the two limbs and upper torso. Putting a heavy load on a bar and then pulling it down where it's not meant to go, places unnecessary stress on the shoulder joint by excessively stretching it out beyond its normal limits. Recall from your studies the actions of the rotator muscles, the 'sits'. These keep the humerus in place when ever the arm is moved. They are relatively small muscles that are called upon every time the arm is moved. Placing them in danger of tearing is not my idea of strength training. I believe it is another source of aggravation to these muscles that doesn't need to be there in a well designed training program. My last objection to this version of a pretty fair exercise is the fear of equipment failure. If a heavy load is attached to the bar which is being pulled with high energy to the back of the head imagine a cable breaking. This could or would cause a catastrophic injury to the cervical area of the spinal cord leaving the trainee in a life altering/threatening state. In my estimation it is not worth it contrary to what you may read in the muscle mags or rag mags and I don't use it nor allow my trainees to use it while under my direction. If they insist then they move on because it is not allowed in my gym. I want strong powerful bodies, not injured ones. Also can you explain sciatica nerve… This is the largest nerve in the body and stretches from the nerve roots of the spinal column through the buttocks and into the lower limb. Damage or irritation to this nerve can cause intense pain throughout the lower torso. Dr. Stuart McGill, a noted lower back specialist has developed stretching exercises for this that he calls ‘nerve flossing’. They work by stretching the nerves protective coating and releasing any tight spots in the pathways. A more descriptive explanation will be found on pages 242-243 in his excellent book Low Back Disorders. You can get this off of his website at www.backfitpro.com or through Human Kinetics and how it disturbs martial arts trainers/athletes Damaged or inflamed sciatica will adversely impair an athlete’s ability to run, sit, stand, lie down, or do much of anything except hurt. and what are the best stretch exercises to strength the sciatica nerve? See the previous brief explanation. There is such much confusing information and very technique information about the energy systems we use everyday in our lives, can someone please explain in English how each energy systems is used There are about four commonly talked about energy systems and all are working at the same time with an emphasis on particular ones during particular and specific times of exertion. The most powerful is the ATP/CP which engages and supplies a major contribution of energy to high intensity high load short duration exertions that take place in under ten seconds of physical effort. This one is the main fuel source for the 100 meter sprint, for the Olympic weight lifters and the American football players amongst just a few. It is used with 90-100% 1RM loads with the primary source being phosphagen. Next up is the fast glycolysis which is the breakdown of a compound such as glycogen or glucose by enzymes, producing pyruvic, a colorless acid that is formed as an intermediate compound during the metabolism of carbohydrates and proteins or lactic acid, a colorless organic acid produced in muscles and releasing energy for use in the body. This is a quick way to utilize glycogen; a white compound (polysaccharide) stored in the liver and muscles of humans and animals and easily converted to glucose as a source of energy in the muscles. This normally is used with 75-90% 1RM loads for exercises lasting from 15-30 seconds. Fast glycolysis and oxidative combined energy systems release energy when exercise is conducted at 30-75% 1RM for durations of 1-3 minutes. It is approaching the oxidative state which supplies the long distance folks with their energy to maintain a race pace for extended periods. In relation to resistance training the percentages are in the 20-35 percent ranges of a 1RM. Again, these are not separate acting releases of energy producing compounds. They all act during motion but in various amounts at various times. and what are the best energy systems to use for weight loss, strength training and resistance training and bodybuilding. A combination of training that uses all the energy systems in an undulating periodization program designed for each of the goals mentioned. One will have an emphasis on strength, sarcoplasmic or myofibular hypertrophy, or weight loss. Please refer to my website here http://www.explosivelyfit.com/Articles.htm for more specifics on these topics. Lactic acid what really causes it and how to prevent lactic acid? You don’t prevent it. You work around it and with it by applying proven training principles of appropriate loading patterns, sets, reps and work to rest ratios to name but a few. What is the best way to get oxygen in the blood? Breathe How do you recognize when your clients or yourself don’t have enough oxygen flowing through your blood? You will pass out, become light headed, and breathe heavily but maybe inefficiently. Your work capacity will be severely limited. Oxygen how important is it really for the martial artist/athlete Without oxygen you die and without the muscles receiving it they shut down and will not function. A martial artist/athlete without proper conditioning both aerobically and anaerobically will not win, pure and simple. The body must have the ability to take in and then use the oxygen if it is to survive. I don’t know what a human bean is. If you mean human being then perhaps here is a brief answer. If the body is not used then it decays. There are three stages of training and living: stagnation, regression or progression. If you are not active then for a time you stagnate then you begin to regress until your muscles and cardiovascular systems can no longer support even basic life needs. Then you die. Low Blood pressure what exercise should you avoid and why? Low blood pressure is just what says it is; low. If the pressure is low then it’s not supplying the body with enough blood at the right times to properly function. I don’t have any specific exercises I avoid. Your trainees should be filling our pre-exercise assessment forms to let you know if they have preconditions that you have to be aware of in order to set up a program for them that will not exacerbate their medical conditions. ----- Original Message ----- Thank you Danny for you answers they have made things so clear for me. I am shocked because we did not touch much on rotator cuff and also we did not get taught ‘the shoulders are not a true ball and socket joint’. In our basic programming writing they told us to include lat pull downs but its amazing you don’t even use them at all. I can not afford to go to Uni to do my degrees, here in Australia you can do short courses for Fitness Instructor, Personal Trainers and Fitness Specialist. In my fitness instructor we did very basic anatomy and physiology. Is there are excellent book that you can recommend that we give me excellent knowledge of understanding what to prescribe to different types of genders. I mean if some1 wants strength training you would concentrate on these things, if someone what’s to lose weight you would focus on these things etc etc. Warmest Regards Linda Hi Linda, I want to clear up something; I do use the lat pull downs but not to back of the head. I use them for those who are unable to do a chin up or who do not have access to the jump stretch bands for assistance in doing a chin up. The rotators are important muscles and need specific attention, especially if there is a lot of bench pressing going on in the program. I would suggest you go to Amazon.com and buy the books Essentials of Strength Training and Conditioning by Baechle and Earle and NSCA's Essentials of Personal Training also by Earle and Baechle. These two books will provide you with an excellent beginning reference library. You can expand from there. Over the course of a years time I generally spend in excess of $300 plus on books. If you are to be a successful trainer then it's my opinion that you need to know your stuff. The only way to do that is by studying daily on the subjects. Training a female is the same as training a male. The differences in most cases will be in the load used by each. I have a few females who are lifting more than the average male right now. But they are highly trained lifters who are national, state and international caliber lifters with the records to back them up. Strength training programs are designed in yearly periods that emphasize different phases of strength development such as hypertrophy, speed, strength, strength power, power... Weight loss would see a shift in priorities to more calorie burning hypertrophy and higher repetitions per set workouts compared to strength training with its lower reps higher intensity of 1RM percentages and higher sets. Are you a subscriber to my Explosivelyfit Training News? There are twice monthly articles that are specific to strength training issues. I hope this helps. Take care Danny ----- Original Message ----- From: "Jon B Hi Danny, I hope you can help answer a straight forward question for me. I've been trying to understand the numbers I've read about protein needs for athletes, you have a post on this topic from 2007: http://www.pponline.co.uk/blog/protein-requirements-strength-athlete-23097-38096#comments In the post you claim that the protein needs are around 1.2 - 1.7 grams per kilogram, I have consistently heard numbers like this. However you also say that 20-30% of calories should come from protein... but as far as I can tell these numbers do not jive. For example say I'm 70 kilograms I might be eating something like 3000 calories in a day, 20% of that is 600 and at 4 calories per gram of protein that means that I've consumed 150grams of protein! That's 150/70 = 2.1 grams per kilogram of body weight! At 30% it increases to 3.2 grams per kilogram of body weight! These numbers seem very very high to me. Is there something I'm missing here? Can you possible help me sort this out? thanks a lot, danny@explosivelyfit.com wrote: Hi there, Good questions and here are my answers to them. Your figures are right on the mark. Let me explain a bit. As you are well aware, numerous sports dieticians recommend wide ranging dietary need percentages for different athletic endeavors. Then there are the athletes who have across the board. For instance, look at Bill Starr's recommendations; compare his to a registered dietician. It is a night, day difference but it worked for him, and he was a very successful Olympic lifter with the York Barbell team in years past. The RDA is currently set at .36 per pound, which in your case would be approximately 55.44 grams per day. Increasing an additional fifty percent boosts the requirement up to about 83.16 grams per day. In other words, you would need 332.64 protein calories in your diet every day to grow bigger. However, and I should have been much clearer on this part, a trainee working out five to six days a week for forty five to sixty minutes would use the lower end of the grams per bodyweight scale, i.e. the In your case, and I don't know how often, how much or how hard you hit As for the percentage break downs of carbohydrate, fat and protein in your daily diet Nancy Clark, MS, RD in her excellent book Sports Nutrition Guidebook, available here, recommends 55-65%, 20-30% and 10-15% respectively. In your example diet of 3000 calories per day, this would break down into 1800 carbs, 750 fats and 450 proteins per day. The protein requirements she suggests are at the low end of the scale at about .73 if my calculations are somewhere in the ballpark. As you continue to train you too will find the ideal combination that seems to work best for your needs at the time. These could be placebo enhancements or real physiological changes going on but in either case they work. I am a believer in keeping the carbs high and the protein in the mid ranges for best results. Carbs keep you going and the protein keeps you growing without excess fat being laid on your frame. Too much protein, in my opinion, puts a strain on your kidneys. I hope this helps out. To: <Danny@explosivelyfit.com> Hi Danny, Thanks a lot for your response! It was very helpful. cheers, Questions and comments Answer: What time are you getting up each day and is it consistent? Is your cereal sugar laden? I am not certain what a biscuit or crisp is but my suspicion is that it is along the lines of a donut here in the States. Are you eating a processed meat sandwich? Is your dinner meal a big one? Based on my assumptions (and you know what it means to ‘assume’) and bearing in mind I am NOT a nutritionist here goes:
Comment Answer: Speaking from experience as a strength and conditioning coach at my High School; keeping up the enthusiasm takes its toll on my energy stores. The motivation I use for myself is that of being a good role model and displaying a life style that exemplifies what I not only teach but what I believe in. In addition I want to remain as strong as possible for as long as possible. Plus I believe in the insurance actuary charts that show a healthy life leads to a longer and more productive meaningful life right up to the end. Those who do not subscribe or practice this lifestyle have a gradually deteriorating health pattern. I suppose it all gets down to this: I do not want to be a burden on my children when I get old and frail. As for being tired that is one of the signs of depression or poor eating habits. You did not mention your age but are you going through the change of life? If so I would encourage you to see a doctor and have a full medical work up to make certain things are where they are supposed to regarding hormone levels, blood pressure, cholesterol and other such common alignments as we get older. If you are young then the same recommendations hold true. Find out what is wrong and get it fixed for your own sake. I have found not only in my cases but others as well it is important to put as check on the calendar each day to remind you that YOU have done something positive for YOU and no one else. This simply means you push or drag yourself into the physical activity each and everyday, unless you are extremely active in your position as a Phys Ed coach. Bear in mind personal exercise is much different than teaching classes where you are forced to be active. Some of my most productive sessions have been the result of forcing myself into the weight room for just a ‘few sets’ then out. Try it out and see for yourself. These don’t have to be long but at least start and see where they lead. Comment Answer: If you miss one session it is very easy to miss the second and succeeding ones down the line. If you feel like eating then this may be the time for you to have a high glycemic snack to get you going. Something like a sports drink, hard candy, pancakes or waffles and syrup or honey. All of these spike your sugar levels and increase your energy BUT the down side is they tend to make you tired if they are not used up during your exercise period. You have identified two reasons for not exercising; tired and need food. Now that is over you could consider just pushing yourself into the weight room or onto the bicycle for a short workout, one you know you could survive even if you were tired or a bit hungry. Comment Answer: You are correct in the fact; your health will suffer not only in the long run but the short run as well. Even now, you don’t have the energy to do what you want to do so it is already affecting your life negatively! I have had eleven knee surgeries from the most basic scope to a total rebuild of the right one in 1986. I was able to come back and squat in excess of 500 pounds within a year and a half. I am a bit older now so that will not happen again. (Update I had had a total knee replacement in July of 2006.) Did you fully regain full range of motion in your knee? Do you have equal strength in both legs? Are your measurements equal side to side on each knee. If not, have it evaluated by a doctor then enter into a physical therapist care for the correct rehabilitation of the previously injured knee. If in fact you are determined to succeed then you will begin to exercise even if you are tired or hungry or whatever the excuse may be at the time. Comment: Answer: If you have any questions please get a hold of me again. Danny
----- Original Message ----- Hi, For school we have to pick two subjects in athletics and research how to improve them. I picked shot-put and sprinting. I was wondering if you have any tips to improve, and how you do them properly? Thank you for reading my email, please help! From Stephanie Good morning Stephanie, Thank you for the inquiry. You didn't mention your age so the information is generic in nature. Age makes a difference in the percentages used in the exercises whereas gender, i.e. females, can begin strength training at an earlier biological time than a male. I am a strength coach and in that capacity I help athletes and others who want to improve their health get strong and powerful. I don't spend time on the techniques of the two sports you mentioned as that is within the purview of the individual sport coaches realm. You will need to discuss how to do the shot put and sprints better with the onsite coach. As for getting stronger and more powerful you have come to the right place. Both are explosive sports and each requires a strong base of strength followed by the power training cycle. The strength base is built with four to five sets of six to eight repetitions of 70-85% of a tested one rep maximum. This will last approximately six to eight weeks before transitioning into the power phase. The power is built upon the strength and is generally developed with loads anywhere from 35-75% 1RM, for six to nine sets of 2-3 reps. On these sets the bar speed is kept very high for each rep and is timed either by a stop watch or electronically if you have access to one of these devices-I don't right now but am looking into getting one this year. Next are your accessory exercises that will complement the main ones you have chosen such as the shoulders, chest upper back, legs, calves, abs, lower back and arms. These will be done for three to four sets of eight to twelve after the main ones are finished. For example, do your set of squats for your legs and then turn around and do three to four sets of eight to twelve sets of Roman Chair squats. I hope this helps you out.
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