march/april 2012
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11athletics March/April 2012 IssueTRANSCRIPT
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EXERCISE OF THE MONTH:
CORNER BARBELL SQUAT & PRESS
LOCAL SPOTLIGHT FEATURING
CREW VETERAN DANNY O’ROURKE
Brian McBrideTraining the Future
COLUMBUS’ ONLY ATHLETIC FITNESS MAGAZINECUTTING EDGE FUNCTIONAL FITNESSMarch/April 2012
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FROM THE EDITOR
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The future of wellness is here. Right here, in your very hands. All of us here at 11athletics have a goal: to deliver you the most up-to-date, unique and scientifically proven wellness advice. In this and every issue, you’ll find practical tips and pointers to help you live a better and more fulfilled life. Study after study proves wellness makes you more productive in the workplace and the home, and happier to boot. And it’s never too late to get started.
Enter 11athletics: the cure for your common magazine.
We are here to help you take the next step in your wellness journey. Whether you are a recreational athlete, avid fitness exerciser, competitive athlete or a beginner is irrelevant. Everyone, regardless of age or fitness level, can live a better, more fulfilled life. And we have the knowledge, professional advice and cutting edge resources to help you succeed in your wellness journey.
This issue is filled with cutting edge fitness information that you won’t find anywhere else. Want to properly improve your bench press technique while preventing injury? See page 43. Facing knee pain due to muscle imbalances? See page 25. Do you happen to be curious about correct post workout nutrition? Yes, we have that too (page 14).
We’re just getting started. There’s so much more we want to share with you. Do you have a wellness, diet or exercise question that you want 11athletics to feature in an upcoming issue? We want to hear from you! Feel free to contact us anytime at [email protected].
We shared our goal. So what’s yours?
Yours in fitness,
Brian J. Saunders
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Publisher & Editor-in-ChiefBrian Saunders614.599.0993
Creative DirectorJason Goggins
EditorEllen Fishel
Advertising SalesSean Colopy
Todd Johnson
ContributorsBianca Burke
Catherine DerrowValarie Hannahs Kristin Holbrook JL HoldsworthTodd Johnson
Jeff Rycus Mitch PotterfRachel Webb
Matt WenningLynn Willford
Advertising [email protected]
11athletics MagazineP.O. Box 91332
Columbus, OH 43209
www.11athletics.com
©2012 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.
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Rebecca Black, Owner of Bexa Body Fitness, demonstrates the Burpee-Push up-Bench Jump as part of the Total Metabolic Body article on page 16.
6 ASK 11ATHLETICS 11athletics Staff Answers Your Questions About Fitness, Health, Nutrition and Life.
GET FUNCTIONAL 9 9 Effective Training The Hang Clean 10 Exercise of the Month Corner Barbell Squat and Press 11 Nutrition Running on Empty 14 Nutrition Top 11 Foods for Athletic Recovery 16 Women’s Fitness Total Metabolic Body
18 Athletic and 50 Aiming for 300
20 Finding Fitness for Everyone Krav Maga Hot Box Fitness Don’t Guess Your Way to Being Fit
24 Biomechanically Correct Correct Mechanics to Lunging Without Pain got knee pain?
26 Female Athlete of the Month Chelsea Rankin
28 Happy Trails Local Trail Running
FEATURE 30
30 Brian McBride Training the Future
ATHLETE ADVICE 35 38 5 Exercises Your Trainer Can’t Do 40 Why Traditional Soccer Strength and Conditioning Falls Short 43 11 Tips For Improving Your Bench Press 46 CrossFit 48 High School Football: The Next Step 52 Local Spotlight Local Athletes Making Waves in High School, College and the Pros
58 The Scorcher Raise Your Metabolic Activity to Maximize Your Fat Loss
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GET FUNCTIONAL NUTRITION
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everyday activities. Most people require about 50 percent of their calories from carbohydrate, 20 percent from protein and 30 percent or less from healthy fats. When you begin to train in endurance or high-intensity exercise, your body uses more energy. The amount of carbohydrate and protein needed increases significantly to fuel and repair muscles. If you have ever trained for endurance events or high-intensity sports, you are probably familiar with what seems to be insatiable hunger at first. Our bodies are efficient at maintaining equilibrium, and when we start to burn more calories our body responds to keep the balance.
The numbers:one size does not fit all:
The Academy of Nutrition and Dietetics and American College of Sports Medicine have outlined general recommendations for athletes regarding just how much carbohydrate, protein and fat they need.
• Carbohydrates (main source of fuel for our muscles): Eat 6-10 grams per kilogram (2.7-4.5 grams per pound) body weight per day. Type of sport, gender, daily energy needs, etc. determine exactly how much is needed.
• Protein (rebuilds and repairs): Eat 1.2-1.7 grams per kilogram (0.5-0.8 grams per pound) body weight per day. Believe it or not, most people can meet these requirements through whole foods without using protein supplements. The right balance of calories is essential for optimal protein use to repair muscles.
• Fat (essential fats are needed): Makes up 20-35 percent of total energy intake. Eating less than 20 percent of calories from fat does not help performance. But generally, high fat diets are not recommended for anyone.
Running on Empty? Why you need to fuel up before, during and after endurance or high intensity exercise.
How far would you get in a car if its fuel tank was empty? What if you put diesel fuel in a car that took unleaded? In either case you wouldn’t be going on any road trips and might possibly damage your vehicle. Just as our cars need a full tank of the right type of fuel, our bodies need the right nutrition to power quality workouts and improve results. What you eat can be the difference in your level of performance.
Energy Needs: Everyone has different energy
(calorie) needs, and training or intense exercise increases what the body requires to recover and stay healthy.
Not consuming adequate energy can result in loss of muscle mass, increased risk of fatigue and injury, poor immune system and a longer recovery period. Dieting and weight loss during training or competition season is not recommended since it often involves lower calorie diets that are not enough to support top performance. If you would like to shed a few pounds, focus on this in the off season and consult a dietitian.
Calories are made up of three important macronutrients: carbohydrate, protein and fat. Our bodies require these nutrients to make energy to function and perform
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GET FUNCTIONAL NUTRITION
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Fueling up before, during and after exercise:
When it comes to training for endurance and/or high intensity competition, the best thing you can do is practice your nutrition regime during your training sessions. Introducing a new food, sports gel or sports drink on race day could cause an upset stomach.
General rules:
1. Try out food and drinks during practice to figure out how well you tolerate them and the proper timing for consumption.
2. Hydrate, hydrate, hydrate: Drink 14-20 ounces a few hours before exercise.
3. Choose a pre-exercise meal that is high in carbohydrate, has a small amount of protein to promote recovery post exercise and is low in fiber and fat to allow for easier digestion.
4. Do what works best for you and what your body is comfortable with. Everyone tolerates certain food and beverages differently, so what works for a friend may not work for you.
BEFORE: 3 -4 hours prior to exercise: This is ideal but not always possible for
early training/events.
High Carbohydrate (200-300 grams), low protein, low fat and low fiber
Hydrate- place a glass of water by your bed and start drinking once your feet hit the floor.
What it looks like:
- A bagel with low fat cream cheese, skim milk and medium piece of fruit.
- Oatmeal with brown sugar and almonds, skim milk and 1/2 cup fresh fruit
- Fruit and low fat yogurt smoothie with skim milk and low fat granola
- Peanut butter and jelly sandwich, skim milk and medium piece of fruit
- Turkey and cheese sandwich, ½ cup of fruit and 8-16 ounce sports drink
- Scrambled egg whites and low-fat cheese on a toasted English muffin with skim milk and ½ cup of fruit
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If you cannot tolerate a larger meal or just can’t get up that early, then at least get in a high carbohydrate snack about an hour before working out.
- One cup of ready-to-eat cereal with ½ cup of skim milk
- One to two slices of toast with jam and ½ cup of fruit juice
- 16-ounce sports drink
- Sports beans, gel or bar
- One large piece of fruit
DURING:
If you haven’t tried fueling up during long bouts of exercise, your performance may be suffering.
Fluids, Electrolytes (Sodium, Potassium, Chloride, etc.) and Carbohydrates
Not enough fluid or too much carbohydrate can cause cramping during exercise, especially endurance exercise. Sports drinks with 6-8 percent carbohydrate are ideal during exercise. Fluid-based carbohydrates can be processed and used for energy much faster and may be better tolerated than whole foods during exercise.
Sports drinks help replace electrolytes lost from sweating. When exercise lasts longer than one hour or if it is hot and humid outside, a sports drink is a better choice than water. If you cannot tolerate sports drinks try sports gels or sports beans washed down with water.
If you have a little down time between events, these foods will also work as an excellent source of energy: one half to one cup dry cereal, bread with jam, bite size energy bar or granola, banana or apple without skin, sports gummies or gel blocks.
AFTER:Rehydrate, refuel and repair
Recovery nutrition is essential to replace fluids and electrolytes lost in sweating, to restore glycogen (carbohydrate that fuels the muscle) and to repair damaged muscles with the aid of protein. Timing is everything — begin eating and drinking within 20 minutes after exercise for optimal recovery. Waiting longer than two hours to eat and drink can reduce the amount of glycogen stored in the muscle. The size of your post workout meal will depend on the length and intensity of exercise. Here are few suggestions to get you started
Fast Snacks:
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- Yogurt and fruit smoothie
- Slice of bread with peanut butter, chocolate milk and a banana
- Sports drink and sports energy bar
- Peanut butter and jelly with skim milk
Meals:
Aim for a 4:1 ratio; 4 grams of carbohydrate for every 1 gram of protein
- Brown rice, steamed veggies, lean meat or tofu and low fat milk
- Whole wheat pita bread with grilled chicken breast, veggies, crackers or pretzels and low fat milk
- Waffles with fresh fruit, egg white omelet with veggies and low fat milk
- Turkey or lean beef burger on whole grain bun, low fat cheese, fresh veggies and whole grain tortilla chips with salsa
Don’t forget to hydrate!
- Sports drinks work well to replace fluid and electrolytes, but a little salt on your food washed down with water works too.
- Aim for 16-24 ounces of fluid for every pound lost during exercise
- Weighing yourself in the buff before
HYDRATE, HYDRATE, HYDRATE: - 14-20 ounces a few hours before exercise. - Sports drinks with 6-8% carbohydrate are ideal during exercise.- 16-24 ounces of fluid for every pound lost during exercise
Hydration: It’s Not Just for Hot and Humid WeatherThe temperatures may still be chilly, but that is no excuse to skip staying hydrated. Cold weather actually increases the risk of becoming dehydrated because of not “feeling thirsty.” Think about how many layers you may add when going out for a walk, run or even just to shovel the driveway. The extra layers cause our bodies to work harder and sweat can evaporate much more quickly in cold, dry air. Dehydration is not as obvious of a risk as it is during the hazy days of summer, so knowing how to stay hydrated is essential.
Simple rules to staying hydrated in the cold weather:
• Keep a water bottle by your night stand and start each day with about 8 ounces or so.
• Drink 8-16 ounces of fluid about an hour prior to exercising; no matter if it is inside or out.
• For workouts less than an hour water is best; if they last more than an hour or you sweat heavily, try adding a sports drink to keep electrolytes balanced.
• Drink 16-24 ounces of fluid for every pound lost during exercise.
• Know your hydration level—yes, that means looking at the color of your pee. Clear to a touch of lemon color is best.
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and after exercise will help you assess just how much fluid you need to drink.
Hiting a weight loss wall is never a pleasant experience. With nutrition as a part of your training you can improve overall quality of your workouts, performance and recovery time.
Contributed by Valarie Hannahs MS, RD, LD, NASM-CPT
1. Nutrition and Athletic Performance. Medicine &
Science in Sports & Exercise. 2009; 41(3):709–731.
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WOMEN’S FITNESS
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Total Metabolic Body
Burpee Push-up - Bench Jump (Core, Heart & Chest)Advanced – 20lb kettlebellsNovice – bodyweight* the harder you push the better the results8 reps**See full demonstration on page 5
Sick of the same tired routine your fitness magazine prints every month? Get totally metabolic with these cutting edge moves that activate the entire muscular system. What happens when you exercise the entire muscular system? Your body retaliates by burning fat. Go athletic woman, go.
ANTERIORDo two rounds of the listed exercises. Complete all 5 exercises before beginning round 2 with minimal break between sets (15-20 seconds).
Plate Twists (Obliques & Anterior Deltoids)Advanced – 35lb plateNovice – 25lb plate* have only a slight bend in the elbows8 reps each side
Squat with One Leg Alternate Knee Tuck (Transverse Abdominis & Hip Flexors)Advanced – Olympic bar (add weights)Intermediate-22lb body bar* raise the hip past 90 degrees to activate the lower abs6 reps each leg
Front Squat with Press (Quads & Deltoids)Advanced – Olympic barIntermediate – 22lb body bar * squat to parallel or don’t squat8 reps
Plate Pushes(Quads, Hip Flexors & Lower Abs)Advanced – 45lb plate and resistance bandNovice – 25lb plate* keep your butt down and drive, speed wins hereDrive 25 ft and back 3 times
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Burpee Push-up - Bench Jump (Core, Heart & Chest)Advanced – 20lb kettlebellsNovice – bodyweight* the harder you push the better the results8 reps**See full demonstration on page 5
POSTERIORDo two rounds of the listed exercises. Complete all 5 exercises before beginning round 2 with minimal break between sets (15-20 seconds).
Bar Lateral Lunge with Wiper (Lats & Glutes)Advanced – Olympic barIntermediate – 22lb body bar* step wide for more glutes, a short step primaries the quad6 reps each leg
High Pull (Calves, Trapezius & Erectors)Advanced – Olympic bar (add weights)Intermediate – 22lb body bar* don’t be afraid to be explosive8 reps
One Leg RDL with Reverse Curl and Press (Hamstrings & Deltoids)Advanced – Olympic barIntermediate – 22lb body bar* make it through both sets without using your balance, then add weight6 reps each leg
KB Planked Rows (Lats & Low back)Advanced – 35lb kettlebellsIntermediate – 20lb weights or kettlebells * a plank is a plank, keep your butt down8 reps each arm
Dynamic Lunge with KB Pass (Glutes & Core)Advanced – 35lb kettlebellIntermediate – 20lb kettlebell* concentrate on hinging at the hip, not the lead knee8 reps each leg
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COMING IN MAYFemale Fitness Expert Jen Borman
Based on personal needs and objectives, Jen uses a training regimen designed specifically for the female client!
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HAPPY TRAILS
Slate Run Metro Park
GET FUNCTIONAL
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Taking advantage of the unusually balmy late January/early February weather, I headed to the Slate Run Metro Park on the southeast side of town. The great thing about Slate Run — originally named because early settlers mistook the dark soil (actually shale) for 350 million-year-old slate — is the abundance of running lengths and degrees of difficulty you can choose each visit. Slate Run features a variety of habitats ranging from the open areas of grasslands, wetlands and meadows to the forested areas of beech, oak, hickory and sugar maple, all of which are accessible via trails and overlooks.
My proclivity for natural trails would be well-tested this time around, as the unseasonable weather made a good portion of the trek wet and muddy, but that didn’t dampen my spirits. A great feature of the park is the Slate Run Living Historical Farm where visitors
can learn about and help with chores on a working 1880s farm. Although the farm was closed to visitors during my visit (hours can be found online at www.metroparks.net), I chose to begin my run nearby on the 1.4-mile Sugar Maple Trail. Heading immediately into the heavily forested area, I was hit by a sense of deja vu as the gravel trail, steep ravines and hilly terrain reminded me of Highbanks Metro Park, but the similarities ended about half a mile in when I turned onto the 1.5-mile (3 miles upon return) Boboland Grass Trail.
The relatively flat course was wet and muddy in places, but was easily manageable. My only criticism is there isn’t much to look at but grass and it’s very open to the elements, which were pleasant for February in Columbus, but would certainly be tougher on a much colder or warmer day. Soon I transitioned to the 1.5-
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HAPPY TRAILS
Crossing one of the many bridges along the Five Oaks Trail that bring you up close and personal with the Slate Run Creek at Slate Run Metro Park.
Let me know about your favorite trail runs by contacting me at [email protected].
mile Kokomo Trail that opens up with a beautiful overlooking view of lakes and wetlands. If I wasn’t 100 percent sure I was in Columbus, I may have been on the lookout for alligators as the surreal wetland scene seemed straight out of an episode of CSI: Miami. Red-winged blackbirds, meadowlarks, indigo bunting, belted kingfishers and numerous other birds and wildlife can be seen at the 156-acre wetlands. A fantastic feature includes a wildlife observation desk that sits directly over the wetlands and brings you up close and personal with all of the wildlife, including a number of beavers.
As I round back around the wetlands and head back along the Boboland Trail having already run 4 miles, I realize the toughest part of the run is still to come. As I connect again with the Sugar Maple, I head to the left to begin the 2.5 mile climb up, down and around
the shale bluffs and wooded forest that remind me so much of Highbanks. The hills are shorter, but many are steeper with a number of fun bridges to cross as you travel back and forth over the small stream meandering through the park.
As I head back to the trail head and finish the roughly 7-mile run up a very steap hill that burns both legs and lungs, I realize I just traveled through three distinct habitats without leaving the trail. As mentioned earlier — the great thing about Slate Run is the abundance of trail choices. If 7 miles is too far, you can trim it down to as little as 1.5 with a number of different lengths in between. Study the park map before you begin or decide along the way. The important thing is to just get out there and run.
Contributed By Jason Goggins, Creative Director, 11athletics
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FEATURE
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Bringing his knowledge and experience to the youth of our nation through his McBride’s Attaking Soccer Academy.
Brian McBride
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FEATURE
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Brian McBride knows soccer. Brian McBride lives soccer. And for 16 years, he WAS soccer — both on the national and club level. He is widely considered to be the best American soccer player of all time. During his time playing for the Columbus Crew, Chicago Fire, Fulham Fottball Club and the U.S. national team, he learned some major differences between how Americans train and how English players train, how professional teams train and how national teams train. One of the differences that hit closest to home was the emphasis on repetition in front of goal. This emphasis, Brian felt, made English players more comfortable and clinical inside the box. The Americans have never seen a finisher quite like McBride, and may never again, but if he has his way, the next great American striker will be a product of his making.
Brian’s battle to make the American game more competitive is a difficult task, but one he’s willing to wage. Despite soccer not being as high up the food chain of the sports lexicon as it is in Europe, it remains a very popular and growing sport among our youth. Some of our best athletes are now choosing to play soccer over American football, baseball or basketball. With that in mind, we need our once-great professionals like McBride to guide our young talent to future promise.
McBride’s Attacking Soccer Academy puts his years of professional experience on display. His Academy follows five primary emphases: 1) thought processing, 2) dynamic movement, 3) technique, 4) heading and 5) pure shooting. “I am so excited to teach athletes the great sport of soccer,” he said. “I feel strongly that I can improve each individual’s ability to understand and perform on a soccer field.” We caught up with Brian last year during his visit to Columbus.
11athletics: Soccer was not a primary sport in America when you were growing up. Were you taught how to train with weights in high school?
Brian McBride: Not really. I started to use weights in high school but they were not the correct lifts. Everything was basketball or football related, which is different than soccer weights. I really did not do anything soccer specific until I turned professional.
11: So in college you were still lifting non-specific to soccer?
BM: Mostly. St. Louis University had a great soccer program, but it was not a huge revenue producer, so our strength and conditioning coach was primarily a basketball
guy. My junior year we got a new strength coach who placed more of an emphasis on soccer fitness and nutrition. Through this I learned how to better fuel my body and got
noticeable results.
11: What do you mean by noticeable results?
BM: In high school I got by strictly on athleticism and in college, to be quite honest, I was out of shape and a bit pudgy. I was considered a top recruit and
basically, I was overweight and not prepared to deal with the rigors of the collegiate game. At that point, I changed my eating
habits and developed a more applicable weight room and running routine and it made me a much
better soccer player.
11: How did strength and conditioning change from the U.S. to overseas?
BM: In England, we had a much larger staff dedicated to
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athletic fitness. The strength coach emphasized specific movements, cardiovascular training and precise speed and injury prevention drills. It was amazing to see how the specific lifts and cardiovascular drills helped me perform better. So when I came back to the U.S., I was able to explain to the coaches what strength and conditioning protocols were more useful than others.
11: So today, what do you think about the strength and conditioning of American soccer players?
BM: It is night and day from when I came up playing soccer. I really think it’s a very positive thing. When people talk about game changing things, I really think the strength and conditioning side of soccer can do that. If it is utilized properly, it can not only prolong your career but improve performance. A tenth of a second faster opens a whole new world of opportunity and maximizing your potential is important to your success at any level.
11: Since starting your academy, have you noticed that younger players are more athletically fit?
BM: Since we started this academy, there has not been a kid that has come through that, when asked, had not done some sort of speed training. Every single person, even the 8- and 9-year-old athletes have been involved in some type of speed training. Whether it is from club or the private side, the kids I’m seeing are developing training habits at a younger age.
11: Talk about some of your injuries you incurred while playing the game and how you maintained your strength and conditioning through those times.
BM: I was fortunate that most of my injuries were upper body related, so the fitness side of things, the running side of things, I was able to keep consistent. So even if I was out from contact for a few weeks, I was still able to maintain my fitness. Keeping with what I mentioned that back in college I needed to keep myself in running shape no matter what. I learned how I could strengthen my game through fitness. I would not let my fitness baseline go away for anything. I really think that kept me sharp and ahead of some of my peers.
11: Can you tell some of our younger readers what exercise is most important to success on the soccer field?
BM: Running without a doubt is the most important. But in the weight room, cleans are the most important exercise for developing athleticism.
11: Good luck with the soccer academy! We’re looking forward to seeing the next Brian McBride suit up for the red, white and blue.
“I will make sure to correct the small things that can make a good player great. In today’s soccer the minutia is what can change things for you, your team, and help you to get where you want to be.”
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ATHLETE ADVICE
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Next time you are going about your day-to-day tasks, stop and ask yourself: Why this way? Most of the time, the answer will be “well, this is the way I’ve always done it.”
was amazed to realize he couldn’t even squat 135 to parallel, which should be embarrassing to any 22-year-old, not to mention a college athlete. So I started inquiring as to what type of lifting he had done for soccer, and by the time he was done explaining his routine, I was laughing uncontrollably. That day I decided my cause was to change the traditional soccer training paradigm and make soccer athletes better.
At that point I started talking to as many different soccer players and coaches as possible and reading all the current research on the sport and the specific physical demands players face. I learned that the traditional strength training model for soccer involved a lot of body weight or light-weight endurance exercises, usually done in a circuit format. This is an extremely outdated methodology — it will not produce any increases in soccer, or any other sport for that matter. But there’s hope — the training model is not too far off from what current research suggests. The major flaw with most programs is although they were doing proper conditioning protocols, they weren’t addressing absolute speed
and explosive power in their running programs. You may be asking yourself, “f there is such a better way of doing things then why isn’t everyone doing it?” Well, first, some pioneering people out there are doing it. But to truly answer this question, let’s look back to golf. It is now common knowledge that lifting will help your golf game, but until Tiger Woods came along, no one realized it. Soccer just hasn’t had it’s wake-up call yet.
I want to make it clear that ball skills and understanding the game continue to be the most important skills in soccer. You can be the fastest, strongest player on the field, but if you can’t handle the ball, you do your team no good. But once you get to a certain level, everyone has great ball skills and understanding of the game. Our job is about making the physical attributes better in those players who have this skill and understanding.
But while it serves a purpose, tradition isn’t always a good thing. So just because something has been done a certain way for a long time, don’t accept it as the right way or the best way. We must challenge ideas and ask why they are done a certain way, and sometimes they will hold up to challenges and other ideas will fall by the wayside for better ones — that is called progress. That’s what this article is all about in a way, progress. I want to see U.S. soccer progress past other countries, and I think a big piece of the puzzle is changing the strength and conditioning methodology.
Several years ago I was introduced to a player who had just finished four years of college soccer. He had played top-level club growing up and had a successful college career. But he was done playing soccer because, according to scouts, he had ball skills as good as any pro, but he was too slow to play the pro game. He had come to terms with the idea that he couldn’t play pro soccer and came to me to get a little bigger and stronger. On our first day, I
Why Traditional Soccer Strength and Conditioning Falls Flat
Check out our Ultimate Soccer Workout on page 42.
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ATHLETE ADVICE
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The place to be if you want to take your sport or physique to
the next level!
Visit us online at:http://thespotathletics.com
However fast or slow an athlete is, what matters is that we are making them faster and stronger than he or she already is. Taking players from good to great takes proper training
It all starts with a focus on absolute strength and absolute speed. Absolute strength is the ability to do a maximum weight (1 rep) for a given exercise, and absolute speed is your top sprinting speed for a given distance. Endurance is also an important factor in the equation. For instance, if a world class marathon runner ran 20 200 yard dashes with Usain Bolt, he would not be able to catch him one time. Does this mean that the world class marathoner is not in shape? No, it’s just that Usain Bolt has such incredible absolute speed that no one can keep up with him. So it’s not just important to be in great shape for soccer, you must also be extremely fast and in great shape in general. Research shows that all-out sprinting only happens in 2 percent of a soccer match, but that small window is when 95 percent of all ball changes and scoring happens. That is why we first focus on raising these absolute factors in our program — we want to develop players who get to the ball first, score goals and don’t get pushed off the ball.
The next most important piece of the puzzle is transferring the increase in absolute strength and speed into explosive power on the field. There are many ways to increase
your power output, and most of them revolve around exercises done with loads of 30 - 50 percent of your max for a given exercise. With these lower weights the soccer player learns to develop force and create power, which is simply a function of weight over time. To understand why these loads create power, throw a wiffle ball, a bowling ball and a baseball. The weight of a wiffle ball is not high enough for power to be produced, thus it doesn’t go very far. The bowling ball is too heavy so you can’t throw it fast enough to create power. The baseball is the proper weight as far as percentage of the max distance and speed you can throw, thus power is produced. We use this philosophy to do explosive lifts with our athletes so they learn to create more force more quickly, enhancing their soccer abilities. If a soccer player is so weak that he or she cannot even squat his or her body weight, then we do not do explosive lifts because they aren’t strong enough to produce effective power anyway. It’s like if someone was only strong enough to throw a wiffle ball — who cares if he can throw it hard if he isn’t strong enough to throw a baseball.
As far as the conditioning portion of the training, our main difference from traditional training methods is we have specific days dedicated to increasing absolute speed and agility. To get faster and more explosive while running you must have days dedicated to full rest and days dedicated to 100 percent
intensity. Don’t confuse intensity and effort. You can be dog tired and give 100 percent effort, but your time might only be at 60 percent intensity. For example, if you are running 10 110 yard sprints with no rest, and your first time is 12 seconds but your 10th one is 20, you may still be giving 100 percent effort but results show 60 percent intensity. If you don’t allow a long rest period on explosive speed and agility training then all you are doing is conditioning. The rest periods allow for actual improvement in agility and explosiveness. Most programs run soccer players through ladders and cones in rapid-fire manner, focusing on getting in shape rather than proper mechanics and techniques. Obviously conditioning has its place in soccer, but too many programs never do any true explosive speed and agility work, they only do conditioning. They may use explosive speed and agility work drills, but without proper rest they just become more conditioning drills. There are many misconceptions about speed due to the large influence of genetics. Some people are born extremely fast and, therefore, can get away with doing little training at the lower levels. The problem is, once you get to a high level everyone has that great genetic gift — it’s the person who trains the best who wins the match.
J.L. Holdsworth, CSCSOwner of The Spot Athletics
Why Traditional Soccer Strength and Conditioning Falls Flat
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I want to start out by saying training heavy like we do with our athletes takes a trained eye of an experienced coach to make sure the exercises are being done with the right technique and no one gets hurt. If you are unfamiliar with these exercises then I suggest you consult a professional. Doing the exercises wrong can lead to minimal results and possible injury.
This workout would be a typical upper explosive and lower absolute strength workout. All letters, such as A1/A2 indicate a circuit—you only rest after the completion of both exercises. BW stands for body weight. We always start by doing a general warm up that incorporates hip mobility exercises.
Abdullah Mulatawfiq has recently signed to play soccer professionally in Chile and is training for the season at The Spot Athletics.
Ultimate Soccer Workout For Upper Explosive and Lower Absolute Strength
A2a.
A2b.
C1a.
C1b.
D1a.
D1b.
B2a.
B2b.
E1.
Exercise Sets Reps Weight Rest (sec)
A1. Squat Reach, PUP Walk Out to Walking Hips 1ea 30s BW none
A2. Slam Ball Chest Pass for Distance 8 3 30% of bench 30sec
B1. Fire Hydrant, Leg Swing, Squat Stand 1ea 10ea BW none
B2. Box Squats with Chains 5 5,5,5,3,3 Last set max 60-90sec
C1. Long Bar Chops 4 8ea side heavy w/good form none
C2. GHR (Glute Ham Raise) 4 8 BW 1min
D1. Rocky Abs 4 15 BW none
D2. Walking Lunges 4 25yds 25lb kettlebells 1min
E1. Prowler Push Low Handles 20 50yds 2-45’s on prowler 30sec
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Tip 2: Your arms have to be strong to press big weights and to protect your shoulders
Tricep training is a major tool to making sure your bench press form is spot on and you’re not spending time at the doctor with shoulder issues.
Tip 3: Your small muscles are your limitations
It is important when bench pressing to have all small muscles prepared, conditioned and flexible. Much of our training after benching is dedicated to conditioning and strengthening the smaller muscles (triceps, rear delts, rotator cuffs, etc).This requires that we press correctly while maximally straining, and do it safely. Using devices such as fat ropes, different bars, kettlebells and bands (known as the chaotic method) will optimize performance and decrease symptoms of overuse, which leads into tip four.
11 Tips For Improving Your Bench PressI have been competitively bench pressing for almost 20 years now. This journey has allowed me the pleasure to be around some of the best bench pressers to ever be involved in the sport of powerlifting and performance training. That being said, I have benched more than 800 pounds many times in national and world level competitions and learned many secrets to not only benching literally a ton of weight, but doing it safely. Whether or not your goal is to bench 500 or 100 pounds, these tips will ensure you make progress quickly and effectively.
Tip 1Never train with improper form or undermine technique
Technique will not only allow you to hit bigger numbers, but also to make progress for many years. Most beginners will try to bench with their wrists turned backward, which not only causes wrist problems later, but also puts added pressure on the forearm bones and muscles. It is important for benching to make your arms (triceps) the primary pressers and build a strong upper back to protect shoulders and make a long lasting base. This is true regardless of your goal.
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Tip 4: Training must have a plan
It is incredibly important to train smart. The body adjusts from training in various ways. Finding the optimal stimulus is the key to success.
Positive progress takes smarts and time to reach an athlete’s true potential. That being said, it is important to understand there are different methods of training that need to be utilized.
One of the biggest variables is making sure rest is optimal. Upper body muscles need a 72-hour break in between training days. That means if you bench press on Monday, Thursday is the next day you should train those muscle groups.
Tip 5: Know the three major methods of training
Many exercise enthusiasts do not understand there are three major methods of training, and you cannot ignore one for too long or they will affect one another. Regardless of whether your goal is to bench more, bench safer or gain muscle mass, training must represent these three methods of training in a weekly cycle. Going too heavy, too light or
too much volume can cause major issues.
The three methods are as follows:
1. Maximal Effort Method: This needs to be utilized to learn to strain and create a high level of strength with 90 percent and above intensity.
2. Dynamic Effort Method: This method creates high levels of force (F=MxA), and is done with 30-50 percent intensity.
3. Repetition Effort Method: This method is the most commonly used and is the main source of hypertrophy (muscle mass). It is done with weights between 5 and 85 percent intensity.
These methods were first studied in the Soviet Union in the ‘60s, and were mastered by the ‘80s. Most of the Soviet science in exercise was dedicated toward anaerobic abilities (sprinting, lifting, etc.).
Most trainers and gym enthusiasts utilize the repetition method, but often ignore speed and maximal-effort training. Over time, this creates stagnation and eventually overtraining and injury. The major key is to have the knowledge and many tools to make progress.
Tip 6: Use many tools to train your bench press
There is more to bench pressing than just using regular weights. As seen with the kettlebells mentioned earlier, there are many great tools that are much needed to obtain higher numbers.
It is important to use many different types of resistance in order to keep the muscles growing. Once a muscle memorizes a certain environment, its potential to grow becomes limited with that stimulus.
Tip 7: Don’t forget your back muscle
Back muscles are just as important to benching as muscles in the front of the body are. This means lots of back exercises are mandatory for a better bench press. As you can see on page 45, an awkward bar builds up forearm strength while doing back work. At Ludus Magnus, we have 10 different ways to do a simple lat pulldown. Back training is so important, in fact, we try to double the volume on the back muscles that we have done on the bench press, which leads into tip eight.
Tip 8: Do double the volume on your back muscles that you do on bench press
For example:
• 135-pound bench press for 4x10Total front volume 5,400 pounds
• Lat pulldowns 3x10 with 100 pounds (3,000 pounds)
• Dumbbell rows 3x10 with 50 pounds (1,500 pounds)
• Row machine 3x15 with 130 pounds (5,850 pounds)
Total back volume 10,350 pounds
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Tip 3: The author demonstrates the chaotic method. This method develops the smaller shoulder muscles and stabilizers for a great base and decreases potential for injury(use spotters).
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JCC Summer Camps run June 18 through August 10, 2012!
A Full-Service Summer Day Camp Featuring Sports-SpecificSpecialty Camps:
• Lacrosse Camp• Flag Football Camp• Baseball Camp• Tennis Camp
Register online at www.columbusjcc.orgstop by the JCC or call 559-6251.
• Tumbling Camp• Basketball Camp• Crew Soccer Camp
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This is a sure way to keep shoulder problems far away from your future and help with constant progress in your training.
Tip 9: Find a reputable trainer to help you start or fix current issues
Sometimes you just have to know when to get help. It is important you find knowledgeable people to help you reach your goals. So many times bad habits, as well as injury, can be prevented by just consulting professionals. To understand the human body takes years of education and experience; make sure you utilize people who have done their homework.
Tip 10: Be patient
This is one of the toughest obstacles for some people. Anything worth doing takes time, and this is no exception. Remember when getting stronger, the body adjusts to training over long periods of time. Be wary of trainers and programs that offer the world in 60 days. It takes patience to become strong and to do it safely. Pushing too hard too fast can cause shoulder issues
Tip 11: Use spotters
This is very important to be able to push your limits. Spotters allow you to safely train much harder than you would be able to do alone. Many times people’s workouts are cut short because they have to reserve energy just for putting the bar back in the rack. Find others to train with and find out how much you had to conserve before. Most top lifters train with three or more other partners utilizing safe lifting, spotting and observing technique of their comrades.
Tip 7: Lat pull downs are a staple for back training (fat v-bar shown below)
Matt Wenning, M.S.Ludus Magnus Performance Center
Matt Wenning demonstrates proper bench form to the U.S. Army Mountain Officers at Ft. Carson in Colorado.
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11 athleticsWhy are you doing what you’re doing? When it comes to training, this is a question many people don’t know the answer to. Depending on your goals, CrossFit has a few different answers for you.
CrossFit is constantly varied (times, reps, weights, etc.), functional movements (full-body, natural movements) at high intensity (your best effort). A good, supportive group brings out the best in people — for example, you run faster when you’re chased by your peers. What started as a strength and conditioning program for police, fire and military personnel is now also a competitive sport and daily fitness program. WODs, or Workouts of the Day are composed of exercises from many areas — weightlifting (Olympic and power lifts), basic gymnastics (push-ups, dips, pull-ups, etc.), mono-structural movements more commonly known as “cardio” (running, rowing, jumping, swimming, etc) and just about any other physical task that works to test and develop power, speed, agility, strength, stamina, flexibility, balance, accuracy, coordination and cardio-respiratory endurance. CrossFit affiliates provide coaching and programming in what may look like a random collection of physical tasks. In reality, these are planned progressions meant to ensure safety and success. While it is attractive to a fit, athletic crowd, CrossFit is great for anyone if coached and modified appropriately. People of all abilities compete against themselves and others every day in gyms, garages and parks around the world. Several organizations hold organized competitions offering anything from real prize money to simply an opportunity to compete and see what you’re made of.
While I believe there are objective standards to judge a person’s fitness, it really is a personal journey for everyone. Your fitness program should be more than just a means to a physical end. It should enable you to take on bold and meaningful challenges — challenges that show you what you’re made of and push you to be better in all aspects of life. To this end, CrossFit is really about taking advantage of your environment to test your physical and mental capacity to do work. You don’t really need fancy equipment or facilities to be your best. You can get the best work out of your life just about anywhere with just about anything. All you really need is a little creative thinking, a plan and some fortitude.
Try these WODs to see what you’re made of. If at some point your body gets tired and that little voice in your head says “stop” or “this is stupid.” Relax, you’re normal! Take a deep breath and keep moving. 3, 2, 1, GO!
Mitch Potterf, BS, NASMCrossFit Level 1, Owner Crossfit Affiliate of Downntown Columbus
WOD #1 Elite: 9-12 roundsIntermediate: 6-8 rounds Beginner: 3-5 rounds
As many rounds as possible in 11 minutes
• 11 Burpees
• 11 Deadlifts 225 lbs men/135 women
• Run 100 meters
WOD #2Elite: 9-11 minutesIntermediate: 12-15 minutesBeginner: 16 – 20 minutes
• 30 Brick Burpees (yes holding bricks)
• Run 1 mile (with same bricks)
• 30 Deadlifts 225 Men/135 Women
Deadlifts
Brick Burpees