july/august 2012
DESCRIPTION
11athletics July/August 2012 IssueTRANSCRIPT
�
11 ATHLETIC
11 athletics
LOCAL SPOTLIGHT FEATURING
FORMER OSU AND NFL DB
ANTONIO SMITH
FINDING FITNESS FOR EVERYONE
FEATURING ELITE FITCLUB
OHIO ROLLER GIRLSPARKOUR
EXERCISE OF THE MONTH:BACKWARD
MEDICINE BALL TOSS
Trey BurkeHomegrown Game —Columbus Native Lighting It Up For The Wolverines
CUTTING EDGE FUNCTIONAL FITNESSJuly/August 2012
�
11 A
THLE
TIC
11 a
thle
tics
FROM THE EDITOR
11 ATHLETIC
11 athletics
CompetingWe are all in competition. A competition against someone, something — anything that forces us to work to maintain our place in our life. And whether you think you have lost that competition or not, there is something in you still competing. It’s life — the existence in physical world, the quality that makes living animals and plants different from dead organisms and inorganic matter.
During the last few months, 11athletics has been competing. We have been involved in triathlons, (The Wendy’s Triathlon), 5Ks (The Jack Roth 5K), a half-marathon (The Cap City Half-Marathon) and obstacle races (The Gauntlet). There is one thing that is constant at all of these events — people are competing! And all of them are competing for different reasons.
This year I watched my 64-year-old mother lose 20 pounds, do her first 5K in more than 25 years and then three weeks later beat her previous 5K time by more than a minute and a half. I know why she’s doing it. She is competing. She wants her place, and she will earn it.
I can’t answer what you are competing against. Only you know that. Have you lost your place? You can get it back—all you have to do is try. Compete. Compete against yourself. Compete against your goals. Compete against illness. Compete against your fears. Compete against your failures. Help your family compete.
A recent study from Cleveland State University found people who exercise three or more hours per week regularly earn 6-10 percent higher pay on average than those who don’t. How is that for competition?
Let us help you inspire, motivate and compete. The 11athlete is in you waiting.
Yours in fitness,
11 ATHLETIC
11 athletics
Publisher & Editor-in-ChiefBrian Saunders614.599.0993
Creative DirectorJason Goggins
EditorEllen Fishel
ContributorsDr. Kyle Alexander
Valerie HannahsCatherine Derrow
Dayne Conley Dr. David Ryan Mike MayhewMark J. WattsTim CaudillRich KlingelStephen Ladd
Advertising [email protected]
ON THE COVER:Trey Bruke
Courtesy of the Associated Press
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.
Follow us on:
I demonstrate the Vertec vertical jump measuring device to Michigan basketball sensation Trey Burke.
�
11 ATHLETIC
11 athleticsGET FUNCTIONAL 7 8 Effective Training The Graston Technique
10 Effective Training Floor Wiper 11 Exercise of the Month Backward Medicine Ball Toss 12 Nutrition Sports/Dietary Supplements: Are They Beneficial and Safe? The Importance of Recovery — An EAS Exclusive Report 16 Women’s Fitness Beach Body Summer Workout
18 Athletic and 50 Porter Wright: The Fittest Law Firm in Town
20 Finding Fitness for Everyone Elite FitClub - Outdoor Challenge Ohio Roller Girls Parkour
24 Finding FitnessLocal Health Complete Nutrition
28 Female Athlete of the Month Amber Hendrick-Clouse
26 Biomechanically Correct The Functional Movement Screen Stubborn Shoulder Rehab
30 Happy Trails Battelle Darby Creek Metro Park
FEATURE 32
32 Trey Burke Cultivating His Homegrown Game and Taking It to the Next Level
ATHLETE ADVICE 34 35 All-time Best Thing To Do To Run Faster—Hills 36 De-Load to Re-Load 38 Traditional vs. Non-Traditional Athletic Training 40 5 Exercises Your Trainer Can’t Do 42 Golf is a Sport—Train Like an Athlete 44 Change the Game Attack the Rim Like a Combo Guard
46 Where We’ve Been 49 Local Spotlight Local Athletes Making Waves in High School, College and the Pros
53 The Scorcher Raise Your Metabolic Activity to Maximize Your Fat Loss
page 8
page 16
page 42
page 32
page 40
page 50
��
11 A
THLE
TIC
11 a
thle
tics
WOMEN’S FITNESS
11 ATHLETIC
11 athletics
facebook.com/11athletics
Lexi Kauffman and Kristina Grogan demonstrate the push-up with leg in and up.
“Do what you can, with what you have, where you are.” Theodore Roosevelt.I have kids and a full-time job in TV news. I’m also a bikini competitor and personal trainer. So believe me, I know what it’s like to be busy. I’m sure you’re busy too. Eating right and making your health a priority means making a lifestyle change. If you’re willing to make the commitment you’ll get stronger, feel fantastic, have more energy and be healthier. It is a guarantee.
This full-body plan is perfect for the summer months to keep you active, functional and, most importantly, prepared for some fun in the sun!
Contributed by Kristina Grogan with special guest Lexi Kauffman
Beach BodySummer Workout
Lexi is a Complete Nutrition sponsored athlete
��
11 ATHLETIC
11 athletics
CHEST:1) Push-up with leg in and up (previous page)2) Single arm DB press on ball
TRIS:3) Single arm overhead DB extension on stability ball4) Tricep dips off bench/feet on stability ball
SHOULDERS:5) Rounded up-and-outs with DBs6) Arc raises with DBs
BIS:7) Isometric hold and curl8) Cable curls with rope
BACK:9) Bent over rows with DBs10) Lat pull-downs - inner reverse grip
LEGS:11) Barbell curtsey squat12) DB lunges - front and reverse13) Hamstring curl on stability ball14) Straight leg deadlifts with DBs
ABS:15) Side plank with stability ball16) Walking planks17) Spiderman abs18) Alphabet abs
2) Single arm DB press on ball 3) Single arm overhead DB extension on stability ball
4) Tricep dips off bench/feet on stability ball
5) Rounded up-and-outs with DBs
6) Arc raises with DBs 9) Bent over rows with DBs
13) Hamstring curl on stability ball
14) Straight leg deadlifts with DBS11) Barbell curtsey squat
16) Walking planks 17) Spiderman abs15) Side plank with stability ball
��
11 A
THLE
TIC
11 a
thle
tics
ATHLETIC AND 50
11 ATHLETIC
11 athletics
��
11 A
THLE
TIC
11 a
thle
tics
Fitness is important for not only health, but for your career. As mentioned in this edition’s editor’s note, successful careers and dedication to health and fitness run hand in hand. As we continue to age, fitness needs to become more of a priority than less of one.
The lawyer’s at Porter Wright are athletic, fit and winning the battle against aging. As a matter of fact, they can hang with most 20- to 30-year-olds. No one really believes, “I am too old to try that.” If you do, you need to change your mindset. Follow the lead of these amazing men. Change your life — become athletic and win at life.
Porter WrightThe Fittest Law Firm in Columbus
Mark Koogler, age 57Corporate mergers and acquisitions lawyer
The Stats: • Works out seven days a week • Recently completed 24 push-ups while balancing on four medicine balls • Chest is 9 inches larger than waist
The Program: • Mixture of P90X, Insanity and Asylum • Has completed 15 rounds of P90X and four rounds of P90X2 • Eliminated bench press for push-ups. Creates less stress on the shoulders and more growth in the chest
Workout Favorite: • Back and bicep P90X
Workout Philosophy:“Fitness to me is really a lifestyle. I always make time for it and I never let an excuse
interfere with any of my workouts. For me it is easy because it has become a habit. I enjoy competing against
myself every day.”
Photo
s © 2
012
Jeffr
ey A
. Ryc
us Ph
otogr
aphy
Pictures taken at the
��
11 ATHLETIC
11 athletics
ATHLETIC AND 50
11 ATHLETIC
11 athletics
Porter WrightThe Fittest Law Firm in Columbus
Ted Fisher, age 68 Health care lawyer
The Stats: • Works out at least five to six days a week • Recently deadlifted 225 pounds
The Program: • Functional fitness • HIIT one day per week for about 30 minutes • Standard mixture of volume and strength training two days per week for about 45 minutes • Consistent aerobic exercise at least four days (30-45 minutes) a week using anything from arc trainer, bike or treadmill
Workout favorite: • Deadlifts and squats
Workout philosophy:“Fitness is important to me for a number of reasons. First off, it is a combination maintaining and strengthening bone and muscle. It is also very important for my mental health. It is an essential component to a good life.”
Richard Terapak, age 65Health care lawyer
The Stats: • Works out five days a week • 18 percent body fat
The Program: • Three days of resistance training, using various programs focusing on muscle confusion and strength • Two days of aerobic work, primarily bike riding • Functional work in the yard and house on the weekends
Workout Favorite: • Anything with free weights
Fitness Philosophy: “Fitness to me means better health, stamina and mental strength. I not only know that it increases my productivity, but I always have a positive feeling after a workout.”
Rick McQuown, age 54Business development lawyer
The Stats: • Works out five days a week • Did 180 miles at Pelotonia • Second-degree black belt taekwondo
The Program: • Resistance training three days a week, consisting of traditional lifts, pushing and pulling mixed in with various leg and core exercises • Aerobic training two to three days a week, consisting of running, walking on a 20 percent grade and cycling
Workout Favorite: • Cycling
Fitness Philosophy: “It is truly a life balance for me. It really clears my mind and allows me to focus on priorities at hand. I learned a lot of the values of fitness from Taekwondo. I realized the importance of exercise for both the mind and the body.”
��
11 ATHLETIC
11 athletics
��
11 A
THLE
TIC
11 a
thle
tics
All of us who train athletes can assist them in gaining lean muscle mass, getting stronger, faster, more explosive and flexible — as long as we have a compliant client, obviously. However, have you ever considered you may be doing this client a disservice by actually INCREASING his or her risk of injury?
How can that be, you ask? I’ve made them MUCH stronger and flexible. I’ve incorporated intense upper and lower extremity stabilization techniques and advanced core strengthening into each and every program. If they get hurt, it’s nothing that I did – it’s just “bad luck.” Not true.
I like to tell my clients and course attendees: You can take the body of a VW Beatle and turn it into a 16-wheeler, but if that 16-wheeler still has the VW Beatle’s bad brakes and
fragile framework it’s going to break down in a tragic way. If your client has a predisposition to injury — a movement dysfunction — and you have made them bigger, stronger and faster but have not eliminated that movement dysfunction, you have actually increased his or her risk of injury.
Here’s an example: Joe B. is a top high school basketball player who you’ve worked with for more than three months. He has trained hard every day and done everything you’ve asked him to do in your comprehensive training program. Joe put on 15 pounds of muscle, improved his 40 time by .2 second and increased his vertical jump by 2 inches. He looks like an assassin in basketball shoes. One problem: When Joe played in his first scrimmage of the season, he tore his ACL, MCL and meniscus when he planted his leg to make a cut to the basket. No one touched him. What happened? Blame Nike shoes? Bad luck? Water on the court? No – you missed out on a movement dysfunction in Joe’s lower extremity that grossly predisposed him to major knee injury. His knees were constantly “buckling in” during workout drills and lifting, but the cause went undetected by you. His newfound weight and power increased his momentum into this movement
BIOMECHANICALLY SPEAKING
11 ATHLETIC
11 athletics
The Functional Movement ScreenA Tool EVERY Trainer Should Use
dysfunction, causing his knee to buckle grotesquely on the court. Again, by making him heavier and more explosive you actually INCREASED his risk of injury. So how can you prevent this from happening with your future clients?
Simple — use the FMS (Functional Movement Screen). The FMS was designed by Gray Cook — a physical therapist and trainer in 1997 — as a way to identify individuals at risk who are attempting to maintain or increase activity level and assist in program design by systematically using corrective exercise to normalize or improve fundamental movement patterns. The FMS is comprised of seven basic movements that your clients can perform easily and without expensive equipment in 15 minutes with an experienced trainer.
The screen consists of the:1. Deep Overhead Squat Test2. Hurdle Step3. Inline Lunge4. Shoulder Mobility5. Active Straight Leg Raise6. Trunk Stability Push-up7. Rotary (Core) Stability
Each task is graded on a 0 – 3 scale with a maximum score of 21, and most tasks are performed bilaterally to rule out asymmetry. Research has demonstrated that professional football players who
Board-certified clinical specialist
in sports physical therapy,
Dayne Conley demonstrates the
deep overhead squat test.
��
11 ATHLETIC
11 athletics
BIOMECHANICALLY SPEAKING
11 ATHLETIC
11 athletics
scored lower than 14 out of 21 had injury rates 11 times higher than those who scored above 15. Additionally, those clients with asymmetry in their FMS assessment recorded a 2.3 times greater risk of injury during a professional season.
Now most of our clients are not professional athletes, but don’t you think our initial focus should be on normalizing how our clients move and eliminating any predisposition they may have to injury? Think of the microtrauma a client endures over years of moving incorrectly. Those abnormal stresses on the joints can, and do, cause early-onset arthritis, chronic joint pain and tendonitis. By simply normalizing how the body moves — by taking abnormal stresses off your clients’ muscles, tendons and joints — you can alleviate a lot of their symptoms and drastically reduce any risk of injury they may have while training with you.
In my nearly 15 years of clinical and training experience, I can honestly say the FMS is by far the most impressive and important tool I use. Remember, anyone can increase size, speed, power and flexibility in their clients, but only the great trainers can determine predisposition to injury and eliminate it.
Here’s to your clients getting healthy, staying healthy and thriving under your care.
Contributed by Dayne Conley, PT, MPT, MS, SCS, PES; Board Certified Clinical Specialist in Sports Physical Therapy; Accelerated Rehabilitation Centers
2) Hurdle Step
3) Inline Lunge
4) Shoulder Mobility 5) Active Straight Leg Raise
6) Trunk Stability Push-up
7) Rotary (Core) Stability
�0
11 A
THLE
TIC
11 a
thle
tics
HAPPY TRAILS
Battelle Darby Creek Metro Park
GET FUNCTIONAL
11 ATHLETIC
11 athletics
“WOW! That sucked!” That’s the first thing I said as I crossed the finish line of FLIP’s inaugural Spring Trail Run in early May. The race was held at the Battelle Darby Creek Metro Park on the far west side of town and featured a 5K run/walk and a 10K trail run. Ever a glutton for punishment, I decided to give the 10K distance a try. Sure, I had run 6.2 miles before, but never under race conditions or on quite so many hills. With more than 7,000 acres, Battelle Darby Creek is the largest of the city’s metro parks and boasts 18 miles of trails. There are six different parking areas to enjoy the park from all angles through activities such as hiking, biking, horseback riding, canoeing, ice skating, fishing and many more.
The race began at the Cedar Ridge picnic area (main entrance) and headed southwest on the Cobshell Trail. During my race prep, I noticed the Metro Parks’ website lists all of the trails used on the run as moderate to difficult. That was evident less than two minutes into the race as we almost immediately headed down a very steep and rocky hill only to climb right back up it. The trail is listed as a crushed gravel surface, but it has seen some flooding damage and was very
rutted and uneven, making the run more difficult but more fun too. After another large up and down, we turned on to the Indian Ridge Trail, which opens up and is almost completely downhill. Though I quickly realized I would be heading back this way around the 5-6 mile mark — all uphill. Oh, brother!
We then traveled underneath an old 1850s railroad trestle that brought us right next to the Big Darby Creek and past a boat launch and fishing area. After the railroad trestle, we turned onto the Terrace Trail and immediately climbed yet another large hill. At 2 miles long, this portion loops around and through a lush swamp forest but is mostly flat once you reach to top of that first hill. If I wasn’t gasping for air, I would have stopped to look around and enjoy the scenery of the large canopy of trees. Unfortunately, this was only the halfway point, so on I go — and we were met with another large downhill that leads to the entrance of the Ancient Trail. Yet another large uphill at the 3.5-mile mark, and my legs began to feel a bit wobbly from all the climbs. I’ll admit, this hill took the wind out of my sails and the relatively flat and grassy trail that followed was a nice change of pace at this point in
��
11 ATHLETIC
11 athletics
HAPPY TRAILS
the race. Passing in and out of 2 miles worth of fields and woodlands, we looped around and met back up with the Terrace Trail to begin the trek back to the finish. After a nice bit of flat terrain to help the legs, I passed back under the railroad trestle and began the last mile back up the Indian Ridge Trail and up and down those two large hills again on the Cobshell. As I neared the end, I could taste the finish line, but a cruel twist smacked me in the face as I was detoured to a very steep staircase that seemed to last for days. I’m sure there’s quite a view through the trees, but sweat and imminent collapse were the only thing I could see. Climbing on hands and feet, I made it to the top with just enough energy to pull myself the last 600 yards to the finish line. “WOW! That sucked!”
As I downed a bottle of water and two bananas and began to recover, I realized how much fun that trail could be. Was it hard? Yes. Would I do it again? Absolutely! But maybe at a slower pace — in fact, I think I’ll head back out next weekend to see what I missed the first time around.
Follow us on:
FLIP was founded by Carl Seiley in 2010 after his father fought and lost his brave battle with esophageal cancer. FLIP is about helping you live a lifestyle that prevents cancer and inspires others to do the same. It’s a movement that’s growing, full of everyday people who are crazy enough to believe that finding ways to get proactive shouldn’t be quite so hard. Approachable prevention, simple changes, community support, fun ideas: FLIP - Fight, Live, Inspire, Prevent.
FLIP’s next event: FLIP Out Columbus 200. In honor of Columbus’s bicentennial, FLIP is organizing a day where everyone in Columbus gets outside and active. Each group, small or large, will do its own thing (i.e. bike trip, canoe trip, run, volleyball tourny, etc). Teams can officially register their event and raise donations on the FLIP website. The date we are shooting for is Sept. 8. The plans are in early development and progress of the preparations will be posted at www.flipnow.org.
��
11 ATHLETIC
11 athletics
32
11 A
THLE
TIC
11 a
thle
tics
FEATURE
11 ATHLETIC
11 athletics
32
11 A
THLE
TIC
11 a
thle
tics
Trey BurkeCultivating His Homegrown Game And Taking It To The Next Level
Trey allowed us to put him through a rigorous workout. Check him out on page 44. Here he demonstrates a Core BOSU Re-Distsribution.
��
11 ATHLETIC
11 athletics
Trey BurkeCultivating His Homegrown Game and Taking it to the Next Level
FEATURE
11 ATHLETIC
11 athletics
Check your resume. Trey Burke updates his almost daily. The cool, icy smooth standout guard from Northland High School, and the Big Ten’s Freshman of the Year continues to check off accolades like it is his job.
You can follow the victories to the awards for this East-side Columbus native who led the Wolverines to a Big Ten Championship while averaging 15.8 points per game (also leading his team in assists, steals and blocks). And as anyone could have guessed, the NBA came calling. Despite this, Trey weighed his options and with his parents guidance decided it was best to come back to Michigan.
“I still have a lot to improve on. I am focusing a lot on skill work and lower body explosiveness,” he said. “I am still getting a lot of shots up as well. I do two workouts a day where I work on all aspects of my game. You can find me at Hoover Dam twice a week, working on hills and stairs. Conditioning is a very important part of the game.”
Trey’s work ethic is complimenting an already potent game. 11athletics has a budding superstar on our hands. We are stoked to have his story:
to go or which hand he likes to use. We have this particular program that breaks down everything you can imagine in a percentage. Things like where they shoot the basketball well compared to where they have less success.
We also scout how the defense reacts to certain plays. For instance, seeing how teams will play the pick and roll. Last year, teams like Michigan State and Purdue hedge hard (force the player with the ball as far away from the basket as they can) and a team like Minnesota does not hedge hard and thus forces me to shoot the basketball.
11: Is there a current player or players who you pattern your game after or look up to?#3: On the court I respect Allen Iverson’s game over most any other. His quickness, ability to score, his relentlessness is something I really aspire to. Right now, I really like Chris Paul and Tony Parker. They both do a great job of getting their teammates involved and scoring the basketball when needed.
11: Any goals you have set for the upcoming season?#3: As a team, winning the Big Ten Championship again and then focusing on winning a National Championship. We really have a strong team coming into next season. It is going to be exciting.
I have not set any real personal goals for myself; I believe that the team comes first. I believe that if we are successful then those kinds of things will take care of themselves. I would like to be considered for a finalist for the Bob Cousy Award, 1st Team All-Big Ten and 1st Team All-American if our team’s success dictates that.
11: Any particular match-ups or games you are looking forward to next season?#3: I am really looking forward to matching up against Keith Appling from Michigan State. He is a good defender and is really quick on the offensive end. I always like playing against Aaron Craft, he is a great defender who really makes me work. I am excited about playing against Lorenzo Brown and Rodney Purvis from N.C. State in the ACC-Big 10 Challenge.
Obviously, I love playing against Ohio State as far as team match-ups go. I was a big Buckeye football fan growing up here in Columbus. But my best opportunity for success was here at Michigan and I love it here.
11: Pulling up and draining a 3 in your opponents face or taking him off the dribble and finishing hard at the rim?#3: Taking him to hole and finishing strong (big smile).
11: Trey, Michigan or not, you are Columbus owned and we wish you the best in the upcoming season and future.
Trey’s Stats:
6’ 1” 180 pounds
Combo GuardUniversity of Michigan
Four City League Championships
(57-0 in his four years in City League play)
2009 Div. I State
Championship
2011 Parade All-American
2011 Mr. Basketball State of Ohio
2011-12 Big Ten Freshman of the Year
Trey’s favorite NBA team:
San Antonio Spurs
iPod Favorite: TuPac
11athletics: What would you describe as the strengths to your game?#3 Trey Burke: My primary strength is making my teammates better. I take the role as a leader or floor general very seriously. I also think that being a threat offensively is a definite strength of mine. The ability for me to knock down the 3 sets up the capability for me to drive and find open teammates or score around the rim.
11: What is a weakness in your game?#3: Off-the-ball defender. I need to work on being more effective in the passing lanes and learning more about defending different aspects of the game, such as the pick and roll. It comes down to game situations and making the right decisions. Developing poise on the court and working through adversity are things I can improve on as well.
11: Tell us what you are doing to develop strength and power?#3: My primary focus is on lower body. I do a lot of squats, hang cleans and clean pulls. I am trying to get my body weight up but gain explosiveness at the same time. The emphasis is gaining strength in my glutes. We do not do a lot of weights with my upper body.
11: Did you have to change or alter your game from high school to college?#3: Reading the game definitely became more of a challenge. The speed of play is a bit quicker, along with the players, so reaction and decision making had to change somewhat in order to make better decisions so that I don’t hurt our team’s chances of success.
I needed to prepare more for not only my opponent but for my teammates. It is important for me to know my teammates strengths and weaknesses so that I can get them the ball at the right opportunity. My primary job is to get the ball to my teammates when they have a high chance of success versus a position where they are uncomfortable with the basketball.
11: What are some aspects that stick out about coach Beilein:#3: I just really enjoy the way he teaches the game. He really lets us go play and when we make mistakes he explains why that jeopardizes the team’s chances of success. He really gives our team a lot of confidence by letting us work through mistakes and adversity.
Coach’s offensive style is very beneficial to my game because it allows me to have the ball in my hands a great deal of the time. There is a lot of pick and roll action, which allows me to be creative and make decisions. The offense also favors shooting the ball from beyond the arc, which is a strength of mine.
11: Talk about how you scout for an upcoming college basketball game:#3: It is mostly about tendencies. You want to find out which way your opponent prefers
��
11 A
THLE
TIC
11 a
thle
tics
ATHLETE ADVICE
11 ATHLETIC
11 athletics
The concept of de-loading or unloading every three or four weeks in a training cycle has gained more popularity among strength coaches. A de-load week is a deliberate reduction in training load, volume or both. This alteration in the training cycle can be essential for making long-term gains, especially in intense training with maximal efforts. Systems such as Jim Wendler’s 5-3-1, Chad Wesley Smith’s Juggernaut System and Joe DeFranco’s Training System almost always incorporate a de-load week. Oftentimes this de-load week is instituted every three or four weeks of a training cycle. At West Point, I found our athletes’ performance on most lifts during training would almost always drop off on Week 4, regardless of level of exercise. It was very difficult for our athletes to maintain the higher intensity week in and week out. This prompted me to research the topic. The more respected coaches I talked to, the more I found were implementing de-load weeks. Here is a general example of how a typical de-load week would be implemented in Week 4:
DE-LOAD Intensity (Load) Max Set Work Set Work Set Drop Set
Week 1 75% of 1-Rep Max 8 reps 6 reps 4 reps -10% x 10 reps
Week 2 80% of 1-Rep Max 6 reps 4 reps 2 reps -10% x 8 reps
Week 3 85% of 1-Rep Max 4 reps 2 reps -10% x 6 reps
Week 4 70% of 1-Rep Max 4 reps 4 reps 4 reps
De-Load to Re-Load
The de-load dilemmaAlthough de-load weeks are
necessary for supercompensation and avoiding plateaus, there are some definite drawbacks. No matter how much you explain to young athletes how important de-loading is to the overall training program, many will not think it is necessary. Simply using less weight for fewer reps on an exercise may not be the best option. It takes tremendous effort to motivate young
athletes to perform at the highest i n t e n s i t y
and focus possible on a consistent
basis.
Dropping volume without dropping intensity
One way to maximize the benefits of de-loading while still keeping young athletes engaged every week is to keep the intensity and perceived level of exertion high while reducing the overall training load. A simple and effective way to accomplish this is to replace one of your core exercises with a specific variation that will be more difficult to perform with the same weight. You can make the exercise more difficult and require a lighter load by eliminating a stretch reflex, using a single extremity variation, accommodating resistance
37
11 ATHLETIC
11 athletics
(bands or chains) or using an alternative implement than a barbell. Some examples of how to rotate alternative exercises on de-load weeks include:
1.) Replacing a barbell hang clean or clean from the floor with a clean from blocks will reduce the overall load by eliminating a stretch reflex or momentum, respectively. The intensity, however, will still be relatively high and demanding on the central nervous system regardless of the type of clean.
2.) Bench press with a thick bar or axle instead of a barbell. Again, it may be difficult for the athlete to move the same amount of weight with a thicker bar as a regular bar, but the effort will be just as high. In fact, the athlete can still work up to a repetition max on that week.
3.) Incorporate below parallel box squats instead of barbell back squats into the program on a de-load week. Louie Simmons, world famous powerlifting coach and owner of the Westside Barbell, advocates for box squats for several reasons that coincide with the methodology of a
de-load week. For one, separating the concentric and eccentric contractions of a lift can reduce soreness and assist in recovery because of the reduced time under tension and assist in recovery. If performed correctly, box squats can also reinforce proper technique and posture while developing a speed-strength. Box squats reduce (not entirely eliminate) the strength reflex and momentum, thus reducing the training load significantly while the effort remains high.
Using a de-load week to address exercise technique discrepancies
There are usually several reasons why athletes have poor technique. As coaches, it is our job to not only spot poor technique, but implement corrective strategies to address it. Poor technique is often attributed to lack of experience, lack of athletic ability or just inexperienced coaching. It may not be as simple as the athlete (or coach) not knowing what proper technique is. They may have
postural alignment issues, muscular imbalances or faulty movement patterns that need addressed. By rotating exercises throughout the training cycle, alternative movements can help the athletes master technique by emphasizing a different starting point, range of motion or movement pattern. Let’s look back at our barbell clean example. If an athlete is jumping forward on the clean or not utilizing a triple extension by cutting the second pull short, pulling clean from the blocks help correct this problem.
Instituting alternative exercise variations during a de-load week can help avoid training plateaus, increase performance, and address technique issues. De-load weeks are essential for making consistent gains throughout a training cycle.
Contributed by Mark J. Watts M.Ed, MS, CSCS, USAW, PES, SCCC, RSCC
Training Cycle Intro Week Base Week Load Week De-load Week Test Week
Clean Variation 3 Position Barbell Hang Barbell Clean Barbell Clean Barbell Hang Clean Pause Clean Clean from Floor from Rack or Blocks or from Floor
Squat Variation Dumbbell Barbell Front Barbell Back Barbell Box Barbell Back Goblet Squat Squat Squat Squat Squat
Bench Press Variation Barbell Pause Close Grip Barbell Bench DB Floor Press Barbell Bench Bench Press Bench Press Press w/ Pause Press
Overhead Press BTN Barbell Barbell OHP Barbell One Arm DB BarbellVariation Press Progression Push Press Push Press Push Press
Pull Variation Plate Batwing Barbell RDL Hex Bar DB RDL Barbell RDL RDL against wall Deadlift or 45 Back Raise or Hex Bar Deadlift
Typical Training Cycle Utilizing Alternative Exercises During a De-load Week
�0
11 A
THLE
TIC
11 a
thle
tics
ATHLETE ADVICE
11 ATHLETIC
11 athletics
Rich Klingel is no slouch. He proved that when he submitted this edition’s 5 exercises and then demonstrated them with ease. Try his workout and incorporate all of these for a gut-blasting routine. CAUTION: SOME OF THESE EXERCISES ARE EXTREMELY DIFFICULT.
Rich Klingel BS, ISSA; Bexa Body Fitness
5 Exercises Your Trainer Can’t Do: WORKOUTRepeat these four exercises for five rounds (40 seconds work /20 seconds rest). At the end of the fifth round do 2 minutes of continually trying to perform the iron cross
1. 85 pound tire deadlift to overhead press - 40/20
2. Olympic bar sledge hammer with parallel hold (r/l) - 40/20
3. 45lb Olympic bar box jump - 40/20
4. Smith Machine Leg press with torso lift - 40/20
5. Olympic ring iron cross – Two minutes
1) Olympic Ring Iron Cross The Olympic ring iron cross tests your shoulder complex to the limits. The isometric contractions of all the muscles in your shoulder complex support your torso and lower extremities. The iron cross is one of the toughest exercises a person can perform.
��
11 ATHLETIC
11 athletics3) Olympic Bar Sledge Hammer with Parallel Hold
The Olympic bar sledge hammer with parallel hold is an exercise that takes the basic exercise of hitting a large tire with a sledge hammer and adding an eccentric twist. The bar is very long and most of the weight is out in front of the body. Having the ability to keep your body’s center of mass from pulling forward into another plane is what makes this exercise so challenging. If you’re looking to take sledge hammer slams to the next level, make your client control the weight with a fast lift of the sledge and a controlled lowering of the sledge hammer.
4) 45-Pound Olympic Bar Box JumpsThe 45-pound Olympic bar box jump allows you to give your body the extra challenge of adding resistance to a regular box jump. The long bar constantly makes you keep your balance as you launch yourself up onto a 24-inch or 30-inch box. This exercise can be pushed to the next level by holding the bar in an overhead position with active shoulders.
5) Smith-Jones Machine Leg Press with Vertical Torso Lift The Smith-Jones machine leg press with vertical torso lift takes two exercises and combines them to work your legs, hip, back and abdominals all at the same time. A leg press on a Smith-Jones machine can be pretty simple. What makes this exercise unique is the ability to extend your hips and torso off the ground until you have extended your body to an almost vertical position. Your ending position will leave you on the back of your shoulders. Lowering the weight is controlled to be safe and work different muscles.
2) 85-Pound Tire Deadlift to Overhead Press The 85-pound tire deadlift to overhead press is an exercise that takes a very awkward object and combines the lifts of the deadlift, power clean and push press. The exercises are all about power, strength, speed and coordination. Once you get the tire off the ground and into the air as quickly as possible, you have to lower the tire back to the floor for the next rep.
��
11 ATHLETIC
11 athletics
��
11 A
THLE
TIC
11 a
thle
tics
The game has changed. Traditional point guards are now hybrids who are expected to create, attack the rim and score the basketball.
Shooting guards now have to handle the ball effectively as well or else their
Change the Game:Attack the Rim Like a Combo Guard
ATHLETE ADVICE
11 ATHLETIC
11 athletics
game is limited to behind the arc. As the game changes, athleticism is placed at a premium. Speed kills, agility wins and explosiveness finishes above the basket (see Derrick Rose, Russell Westbrook).Trainers consistently get caught up in building the wrong prototype with athletic guards. Rather than focusing on size and strength, trainers should be focusing on injury prevention, agility and power. The athlete’s given biomechanical movement can be tweaked but not disrupted to prevent natural movement. At the end of the day, trainers need to realize the athlete has the
natural gifts; the trainer’s job is to optimize them and most importantly keep them
running right.
Contributed by Brian Saunders BS, ATC, CPT, MBA
��
11 A
THLE
TIC
11 a
thle
tics
��
11 ATHLETIC
11 athletics
Day #1: Rest:4 x 4 (ME) Vest Multiple Depth Jumps * 1m4 x 4e (ME) 24” One-Leg Box Jumps 2m4 x 5 (ME) Deck Squat with Tuck Jump 1m2 x 8 x 10’ slides (ME) Lateral Band Slides 1m2 x 4 >20s e (ME) One-Leg Agility Star 2m4 x 6e (H) Core BOSU Re-Dists 1m
Day #2:5 x 3 (L/M) Clean/High Pull 1m5 x 4 Heavy Band Tempo Squats 3s pause explode/ 2m4 x 6e (M) SL Band Curls 1m4 x 6e (M)SL DB Romanian DL 1m4 x 6 MB (8-16lb) Rocky Abs 2m4 x 6 Reverse Hyper 1m
Load:H = load should be significant so that athlete struggles to maintain formM = weight significant to six reps, no more than eightL/M = 30-55 percent
Speed:ME (Maximum Effort) = as fast or as explosive as the athlete can move, accelerate or explode
* Weight of vest or dumbbells for depth jumps should be around 15 to 20 percent of body weight
Vest Multiple Depth Jumps
24” One-Leg Box Jumps
Lateral Band Slides
Core BOSU Re-Dists
Clean/High Pull
Heavy Band Tempo Squats
SL Band Curls
MB Rocky Abs Reverse Hypers
��
11 ATHLETIC
11 athletics
Are you ready to challenge yourself beyond your limits? Are you ready to suck wind like you’ve never sucked wind before? Are you ready for the gratification that comes with completing The Scorcher? Then give this month’s a try — but bring a towel, and maybe a bucket!Two rounds—try to complete in less than 30 minutes1) 11 Squat Jump to Pull-Up
2) 11 Weighted Dips
3) 11 Barbell Burpee (with Push-up) to High Pull (95lbs for men/65lbs for women)
4) 11 Barbell Rollouts
5) 1/2 Mile Sprint
6) 11 Barbell Front Squats to Press (95/65)
7) 11 Barbell Tri-presses
8) 11 V-Ups
9) 11 Corner Barbell Rotation (90/60) Each Side
10) 1/2 Mile Sprint
11) 11 Box Jumps
TOTAL WORKOUT TIME: 30 MINUTES
11 ATHLETIC
11 athletics
Think you can beat The Scorcher? Prove it. Email us at [email protected] and we may put you in the mag.
*Visit 11athletics.com for training videos on these exercises and more.
Follow us on: