Holy moly!

I am amazed to see such a gigantic period of time has elapsed since I last posted. Sometimes life just gets messy and there is not much else you can do but hang on for dear life and wait for things to blow over.

The weather has also taken an expected downturn around these parts and we can expect freezing temperatures in double digits for the next week or two.......

In honour of that sobering news it's time to head back inside and start doing some serious strength training. Spring is only 4-months away......................

Spring Training

Warm-up- 100 skips alternated with 10-push-ups (3 reps)

Front squat- 4 sets / 20, 12, 12, 8

Shoulder press- light weight- 30X (warm-up)

Split jerk- 4 sets (total)- 12(left), 12(right), 8 (left), 8 (right)

Hanging rows- 4 sets / failure ( 2 sets wide, 2 sets underhand)

Overhead triceps extensions (dumbbell)- 2 sets / each arm (20X, 10X)

Triceps push-ups- 30X

90 degree crunch- 150X


Have fun y'all!


M

Fall workout

It's been a while since I posted something so I will throw this out there as an ode to Fall. Fall is great, it is perhaps the most perfect temperature of the year to get outside for a long workout.

As per the periodization conversation, Fall is a perfect time to get back into longer runs (aerobic endurance) and strength training. If you are so inclined you might even start into a hypertrophy phase right now where the focus is more on muscular growth rather than strength or power.

Summer tends to be a more competitive phase where conditioning and sport specific performance is the primary goal. Strength training is primarily in a maintenance phase during the summer months. As we descend into winter the priority of strength training is increased.

This workout will focus on classic strength training movements with a rep range intended to promote muscular growth.

Ode to Fall

Warm-up (treadmill 10-minutes)

Squat press-(4 sets / 20, 15, 10, 10)

Shoulder side raises-(3 sets / 20, 15, 12)

Wide grip lat-pulls-(4 sets / 20, 15, 10, 10)

Back extensions- (3 sets / 20, 20, 20)

Triceps extensions(rope)- (4-sets / 20, 15, 10, 10)

superset

Chest flyes- (4 sets- 20, 12, 10, 10)

This is a fun full body workout that is not overly demanding in terms of intensity. The goal here is to focus on excellent technique and pushing as heavily as possible for the prescribed rep load.

Have fun.


M

Periodization (continued)

Periodization is actually a very complex and hotly argued topic in exercise physiology. In fact, periodization is probably the most mysterious and esoteric part of athlete development.

My mentor, the very well respected Dr. Howie Wenger used to frequently refer to the the art and science of program planning. Periodization is indeed equal parts art and science and has been developed largely by trial, error, and thousands of hours of good old fashioned observation.


Photo: Mike Nowak www.chargers.com

Through this process, a robust model of physical training has emerged that applies itself almost universally to atletes competing in various sports. Athletes must prepare in a logical and sequential manner in order to optimize the effects of training. Typically athletic perparation will fall into three basic categories, preparatory, competitive, and transition phases.


Preparatory Phase

This phase consists of general and specific preparation. Usually general preparation is the longer of the two phases.


Photo: www.sherdog.com

Competitive Phase

This phase can contain a few main competitions or encompass an entire competitive "season". The way an athlete prepares will largely depend on whether their competitive phase is several months (hockey, football, soccer), or whether they prepare for specific events (track and field, MMA, triathlon). With specific competitions there may be several sub-phases including "uploading phases" and specific "preparatory" phases.

Transition Phase

This phase is primarily used to facilitate psychological rest, relaxation and promote physical recovery. Transition phases also attempt to maintain an acceptable level of general physical preparation. Also known as a maintenance phase this phase can last 3 – 4 weeks.

More on how all of this applies to the general athlete in my next post.


Cheers,



M

Additional photo credit: www.corbis.com

Athlete profile- Chris Spring

The newest addition to the Velocity athlete team is Chris Spring, driver of the
Australian 2-man bobsled.

I actually first met Chris as he expertly put the finishing touches on our new
deck. You see, Chris actually works for the maintenance company that takes care
of our property..............when he is not sliding down icy tracks at over
120km/ hr.

The life of an Olympic athlete is not easy, especially when you happen to live
in one Country, but play for another. Chris kindly sat down and answered a few
tough questions about the life and times of an Olympic bobsledder.



Velocity: What is your position and role on the Australian bobsled team?

CS: I'm currently the pilot for the Australia 1, 2-man bobsleigh team. But competing for Australia has me facing extra challenges so not only am I the pilot, I am my own strength coach, push coach, team manager and season planner. The fun never ends...

Velocity: How long have you been competing in bobsleigh and what drew you to the
sport?

CS: I'm very new to the sport in comparison to some of the best in the sport right now. This season will be my 3rd season as a pilot, a long way off the best who have been sliding for nearly 20 years now. I fell in love with the sport after watching a Canadian championships at Canada Olympic Park in March 2007. After seeing the speed, the intensity and the excitement, I wanted to be a part of that.

Velocity: Do Australians actually like Foster's (beer)?

CS: Hahaha, umm.....no not really. I don't actually know anyone who drinks Fosters and I don't think I have ever had a Fosters. Beer is very territorial back home. If you're a Queenslander like myself, you drink XXXX (prononouned four x), If your from Victoria you drink VB, NSW drinks Tooheys and so on. But I'm sure Fosters is a good drop.

Velocity: How does sliding for the Australian team differ from sliding for a
"winter sport country" like Canada, Germany, Norway etc?

CS: It's definitely a challenge. We don't get funded like the powerhouse nations so things are very tough financially. We tend to slide on inferior equipment so competing against bigger nations is tough when you are at a disadvantage to begin with. But on the up side, as Aussies, we do get helped out a little more by the bigger nations. They tend to help me with coaching sometimes as well as equipment as they don't see us as a threat to them.....yet.

Velocity: Is "Cool Runnings" your favorite movie? If not, what is?

CS: I do love the movie, and watched it a lot growing up before I ever thought about bobsleigh but favourite movie...not the case. I have a childohood favourite that has stuck with me called "Young Einstein" Its an Aussie comedy that is pretty ridiculous but I still get a good laugh out of it.




Velocity: What is the goal for you at Whistler in 2010?

CS: Well first I have to qualify but I'm confident that I will. My bobsleigh goal will be to get Australias' best ever finish. That's currently 22nd so I am aiming for a top 20 finish. Although I want to be the fastest starting team at the Olympics. As for an overall Olympic goal, I just want to make sure I represent Australia to the best of my ability both on and off the track. I want to make sure that I have a good time and enjoy the moment. Its going to be epic!!



Velocity: Your girlfriend Amanda is also an Olympic bobsledder, who would win
between the two of you in an "Indian leg wrestle"?

CS: An Indian leg wrestle? I think I know what you mean. Um...well she's a tough competitor so I'm sure she'd give it her all, but I would have to say I'd take the title. We did do a local race here in Calgary together once. We are both pilots so we both wanted to drive but she of course got her way and I was relegated to the back seat. She said she'd never run so fast but she gave me a pretty sweet ride down.

Velocity: What are your greatest accomplishments in bobsleigh to date?

CS: Hmmmm, thats a tough one. I would have to say sliding to back to back bronze medals here at the Calgary Americas Cup races last season. It was my first time on the podium. I also qualified for World Championships last season so that was very exciting and I gained a lot of valuable experience.



Velocity: Having trained with Sport Sandbags, what kind of advantages does
training with sand offer to the competitive athlete?

CS: It's very specific to my sport, but I'm sure other athletes in different sports could apply it to their training and get the same benefit as I do. We do a lot of strength work in the weight room and a lot of speed training on the track but we ultimateley need to maximize power.

Velocity: How fast is the start?:

CS: The bob start is 5-seconds of 100% effort at maximum speed pushing a 400-pound sled. My 2-man team has one of the best push starts in the world which really amazes a lot of bigger nations, but it's not rocket science...it's sandbag training. Whether its doing sandbag pulls/sprints or using it for throws, my power output has increased over the past season which is why I believe my 2-man team can out-push the world at the Vancouver 2010 Olympics

If you would like to hear more about Chris, or would like to support his Olympic
efforts, please contact velocityfitness.ca or get in touch with Chris directly
at:

cwspring84@yahoo.com.au

or


www.teamspringbobsleigh.com
403-542-9535

Go Chris!

Secret weapon

What is the secret weapon the Grey Cup champion Calgary Stampeders have been using to outwork, outrun, and outperform the opposition? Why it's simple......sandbags of course.

When I first approached Mark Kilam, the Strength and conditioning coach for the Stamps, he was intrigued by the idea of using sandbags for strength and conditioning work. After putting his hands on a few he excitedly stated that they were the "perfect tool for doing strength and power complexes and would be awesome for football specific drills".

After some heavy use (how else do football players use things), Sport Sandbags have become an important component of the Stampeders' physical preparation. From strength and power work, to football specific training, the strength and versatility of Velocity Sport Sandbags have become an important training tool for the premiere team in the CFL.

To find out how Sport Sandbags can help your team, please head to www.velocityfitness.ca. Also stay tuned for our new website www.sportsandbags.ca

The power of periodization

Periodization is the principle of incorporating different elements of fitness and performance training in a logical continuum over the course of a specified amount of time. For example, in the off-season for certain athletes, the fitness goals will be to develop high levels of muscular strength and aerobic endurance. The duration of this phase may be 3-6 months and is called a mesocycle.

However, as the season or competition approaches, training will start to focus on more sport specific elements that are integral to the particular sport. For example, a soccer player may start developing more sport specific activities like sprinting, agility work, and plyometrics to develop explosive power.

Training will change once again when the season begins or after a competition is over. Periodization refers to the way an athlete is prepared from a physical standpoint to compete in a specfic sport. Periodization also refers to the intensity, load, and progression of specific training exercises. It is a fairly complicated process once you dive into the specific sport and try to develop a highly specialized training regimen that must account for multiple factors including competition schedules, injuries, and travel.

Although periodization most often refers to competitive athletes, I believe it is also important for the recreational athlete to vary their routine througout the year to promote optimal resuts in terms of training. The following couple of blogs will deal with concept of periodization and some practical ideas of how to implement different elements througout a training year.

Stay tuned..............



M

Predicting 1RM max

Here is a handy link to some predictive tables. Predictive 1RM testing is safer and less demanding than 1RM testing and is a viable option for most people.

http://www.exrx.net/Calculators/OneRepMax.html

However, with that said it is important to realize that a prediction is just that......a prediction. The only way to truly know your 1RM is to lift to a 1RM.

Till next time.


M

Strength!

Strength in the purest sense of the term has a rather complicated description. We can look at two basic definitions, maximum strength and muscular endurance.

Most trainers tend to focus more on muscular endurance as it is generally safer, and it brings about the most physically appealing results. Most people are not interested in seeing "how much they can lift". Furthermore, most clients do not want to bulk up excessively.

However, it is indeed important to occasionally lift heavy to see overall improvements in strength. Over time our bodies become accustomed to prescribed rep loads (ie 15-20X) and we tend to see a plateau in terms of strength and reduced gains in terms of physique.

Maximal strength is defined as the maximum weight that can be lifted by a particular muscle group over one repetition. This is termed a 1RM max. The 1RM is a useful tool for evaluating changes in muscular strength as well as providing a criterion for particular athletes. For example, a strength coach for a professional football team may want to see a linebacker prospect be able to 1RM squat 350-pounds to determine if the athlete is strong enough to perform at the NFL level. Obviously other criteria are important for analyzing athletes but the 1RM can be an important indicator for strength and conditioning coaches.

To err on the side of caution we will work to a 5RM maximum for these exercises. We can predict a 1RM from a 3 or 5 RM max test. It is in fact much safer to do so this way. Various scales differ so I will post a reliable scale on my next post. This wokout is called "The Beast" and the structure of the workout will look like this:

1). Each exercise will begin with a warm-up weight performed for 20 reps

2). The second set will be a 10 RM max

3) The 3rd and 4th sets will be performed to a 3 or 5 RM max.




The Beast

* good 10-minute warm-up*

Front Squats

Standing shoulder press (olympic bar)- dip and press is acceptable

Deadlifts

Pull-ups (weighted if neccesary)

Bench press (olympic bar)


The pull-ups may require a lat-pull machine to ensure a proper warm-up. If you are not able to access a lat-pull, perform 1-set to 15RM of jumping pulls as a warm-up. The last three sets should be performed to failure (no jumps).

Have fun,


M

Field warriors

As I often say to my clients " the measure of your fitness is what you can accomplish in an empty field". The field requires creativity, motivation, and a willingness to incorporate diverse fitness elements into a training session.



With that said, the field is an ideal place to train athletic elements including speed, power, agility, and aerobic capacity. Some of the very best athletes compete and train on fields.

The next workout will attempt to incorporate as many athletic elements as possible in a reasonable continuum that moves from aerobic power, to speed, and finally progresses to power and strength

Field Day

Warm-up ( 10- minutes moderate running)

2X- 400m (rest 1-minute between reps)

4X- 200m (rest 1-minute between reps)

4X- 100m (rest 1-minute between reps)

2X- 10X (max vertical jumps)- rest 1-minute between sets

2X- 10X (max broad jumps)- rest 1-minute between sets

2X- 5X ( max squat jumps)- rest 1-minute between sets

2 / 25X ( unweighted overhead lunges)*each leg*- rest 1-minute between sets

2 / 20X ( unweighted overhead squats)

Stretch!
l
It is important to stretch very well following this workout as there are a lot of explosive movements. Any ballistic movement has the potential to cause injury if you are not properly warmed up. Try to adhere to the rest periods, as an important element of this workout is maintaining a high aerobic output.

Warm-up very well, you should have a moderate to heavy sweat lathered up before you begin the 400's.

Have fun.


M

Athlete profile

Velocity is proud to partner with various amatuer and professional athletes as they strive towards their goals. I caught up with professional beach volleyball player Renee LaRocque for a chat and a sport sandbag training session last Friday.

Renee is a kinesiologist, personal trainer, and all-around fantastic athlete. We are proud to support Renee as she strives toward her goal of representing Canada at the 2012 Olympic games in London. Go Renee!




1). How long have you been playing volleyball?
I've been playing 19 years of indoor volleyball and 11 years of Beach. I've been playing competitively in beach for about 7-8 yrs now.

2). What is your greatest accomplishment as a professional beach volleyball player?
I've received many 1st place finishes in events in AB and BC, but I think a few of my accomplishments include 5th at Nationals, along with traveling to Europe to play in a couple events.

3). What song are you embarrassed to admit that you like? haha I think all songs are great and there really isn't any embarrassing ones. I love music and I love to play and train to music.

4). What is your favourite sport besides volleyball?
I do enjoy many sports, such as Mt Biking, Running, Basketball, Ultimate. I am a fair weather person and prefer sports where the sun is shinning, but I do enjoy Snowboarding on a nice spring day.

5). Poutine or a Blizzard?
Hmm tough call, but I'm going to have to go for Blizzard. I do tend to treat myself to some good ice cream every once in a while, especially as an end season treat.

5). How do sandbags help a volleyball player train?
Sandbags really help volleyball players in their explosiveness, speed, and agility. The resistance training while running and jumping really help in all areas. Along with increase in strength and power.





6). Who would win in a fight, you or Misty Mae Traenor?
haha, that's a tough question, but I think with the sandbag workouts, I would win :)

7). If you could meet any one person, who would it be?
I would have to say Captain James Cook, just to hear of his great adventures and journeys. That or Will Farrel, as I think you wouldn't stop laughing.

If you would like any more information about how you can support athletes like Renee, please contact us at mark@velocityfitness.ca.

Cheers,


M

Spring..............

Is taking a long time to get here in the land of no-play-off hockey.........again. As a side rant, I actually want to see a new coach and GM. Sutter, it's time to go..... it's not working.

This workout will be named "long summer" in honour of the Flames who will be enjoying one.......if it ever gets here.

Long Summer

10-minutes running or other warm-up

Overhead lunges- 4 sets / 15, 12, 10, 8 (each leg)

Shoulder press- 4 sets / 20, 15, 10, 8

Wide-grip pulldowns- 4 sets / 20, 15, 10, 8

Overhead tricep dumbbell extensions- 3 sets / 15, 12, 8 (each arm)

Flat bar biceps curls- 3 sets / 15, 12, 10

90 degree crunches- 100X (intermediate)- 200X ( advanced)


This is a simple strength training workout that hits most of the major groups in a sequential manner. The descending reps for each set correspond with heavier weight. Each set starts in a moderate range and progressses to heavier weight throughout the exercise. The last set of 8, or 10 should be a maximum effort. Only you can decide what appropriate weight is for the rep range.

Have fun, make your rest periods short, and blast away.


Till next time,

M

Getting off easy

That's right.

I am throwing down a Spring monster to bring the pain.




The Pain

Warm-up (10-mins of moderate running)

20-Squats

5-Vertical jumps

20-push-ups

5-Burpees (no-push-up)

30-Squats

10-Vertical jumps

25-push-ups

10-Burpees

40-Squats

10-vertical jumps

30-push-ups

5-Burpees

10-push-ups

5-Burpees

This is nasty! Your legs are going to be targeted a lot through this workout so ensure that you warm-up well and stretch any problem areas.

Have fun, go hard, time it!

M

Spring.......

Well, the weather around these parts has not been particularly conducive to outside training. Therefore the great majority of us are confined to training in the great indoors!

This is an unfortunate reality of living in Calgary....or most of Canada for that matter. There is going to be a 4-5 month chunk of the year where you are largely confined to indoor training. Indoor training is not bad per se, it's just restrictive and lends itself very well to repetition and monotony.

So how do you break out of the indoor training blues?

1). Shake it up- Do circuits, see how many front squats you can do in 2-minutes, run intervals, try a class, do something different!

2). Compete against yourself- Set a challenge for yourself, try to beat your continuous push-up record, try to run a set distance in less time, do some maximal lifts, see how many days you can do continuously.

3). Go outside- I know it is much harder to motivate yourself to go outside and do something. However, winter activities can be some of the best all around fitness activities. Shinny is a positively brutal but super fun outdoor workout while cross country skiing and snowshoeing are excellent for developing high levels of aerobic endurance.

The key with fitness is to try to continuously challenge yourself in different ways. Routine is a killer so it is important to realize that variation and change are esssential for both mind and body.

However, it is very difficult to arrive at the gym and instantaneously think of "something different". Try writing down a few ideas for the week, this allows you to plot a course and gives you some time to plan. It certainly takes more effort to plan different activities but you will certainly reap the rewards and feel energized and enthusiastic about fitness.

Till next time,



M

No time....no problem!

So let's assume you are having a crazy, hectic day but you feel guilty for not working out. People commonly believe that they need an hour or more to get a quality workout. This is an unfortunate and inaccurate misconception. You can get excellent gains in strength, size, and muscular endurance in 15-20 minutes.

Bodyweight exercises are a superb tool for creating an intense, full body workout in a short period of time. We will take three basic strength movments and create a fast muscular endurance workout.

One of my favourite full-body strength movements is the overhead squat. The key is to maintain rigid arms that are held slightly behind the ear (see picture). Your butt should drop to slightly below knee height while keeping the lower back arched (extended). Almost any object can be held overhead....or nothing at all. The position of the arms creates a massive recruitment of upper and lower back muscle, which makes this a true full-body movment.

Kicker # 1

Overhead squats- 20X

Push-ups- 20X

Sit-ups- 30X

Go continuously for 15-minutes. Keep track of how many rounds you can complete.

Kicker # 2 (if you have access to a pull-up bar)

Overhead bodyweight squats - 25X

Pull-ups- 3X or Jumping pulls (15X)

Push-ups - 20X

90 degree crunches - 30X

Go continuously for 15-20 minutes. See how many rounds you can get.


Have fun, these are tougher than they sound! The key is intensity, go hard, push yourself, it's only fifteen minutes and you will feel like you had an incredible workout.

Till next time.......


M

Re-Blitz

OK, this is not a new workout.....but it is the original Velocity challenge. It takes some fortitiude to jump into this baby......you get a few butterflies before you begin and that my friends is a very good sign. How many times do you get nervous before you do a strength workout or go for a run? My guess is not very often.....

However, most people experience a much higher level of arousal before a game or competition. It's this deeper emotional engagement that adds meaning and drama to a game or competiton. It makes you dig deeper, it makes you invest emotionally, and in the end it makes you try just a little bit harder.

Timing a workout adds an element of competiton that a normal workout does not possess. It creates pressure and a sense of obligation to yourself. This is where you discover yourself....are you going to tap out, or are you going to battle to the end?

I drop the Blitz as a challenge to my clients, friends, and family. Go hard, be brave, and most of all.......don't quit.

Post some times,



M



The Blitz

500X-skips with a jump rope

50X-back extensions (machine)

50X-push-ups

100X-sit-ups

100X-squats

Beyond New Year's

Hello everyone, Happy late New Year. This is the time of year where people are slowly but steadfastly retreating from the gym and beginning another unsuccessful year of "getting back into shape". Why do people with every good intention in the world get sidetracked so early into their resolution? Why is this phenomenon so widespread?

I have some opinions on this as you have probably guessed by now. Perhaps point form is the best way to pontificate on the many phenomena which surround New Year's drop outs.


1). You are not ready: This type of person wants to become fitter and healthier but is not committed to the work. This is the person who is setting a deadline in the hopes that a deadline will somehow effect a change in their life. This person begins valiantly but tapers off quickly and eventually quits.

2). You are lazy: This person always has an excuse to miss a workout. I feel sick, I feel tired, I did'nt sleep well last night, I have no time....if these are things you hear yourself saying, you are lazy......that's why you don't succeed.

3). You are bored: You do the same boring workout that you have been doing for the last several years. You have also noticed that your body has reached a plateau and you have ceased to see gains in strength or endurance. You need to take a class or see a trainer who can help keep you motivated and interested. Check out various online resources as well.

4). You are trying to do too much: This person is beginning an intensive training routine, totally changing their diet, and cutting out various vices all at the same time. You are doing too much way too soon. This person is drastically changing their lifestyle overnight which is totally unsustainable and unrealistic. Begin with one or two things, you need to allow your body and mind the time to adjust to lifestyle changes. I tell my clients to set goals by the year......not the month.

5). You are doing stuff you don't like to do: Fitness is not contained in a gym. I hate gyms, they are irritating beyond description. Find sports or activites you like to do, and create fitness goals with those activities in mind. Maybe play another night of hockey per week or join a squash ladder. Your training should reflect who you are and what you like to do. It is suprisingly easy to add some additional strength training before or after you play a game.

6) You take too long too workout: This person creates a significant dent in their day by taking too long to workout. This person has a busy day but still feels it's necessary to rest for two to three minutes between each set of bench press. Over time, the long routine becomes "I don't have the time". This person needs to get busy! Do supersets, squat presses, pull-ups and push-ups. Stop being a pansy ass and start ripping it up.


Anyway, I am getting all worked up here.....(takes several deep breaths). The heart of the matter is to be realistic about training. Training is a way of life, it's a life long commitment to yourself. Fitness is not accomplished in 6-weeks, it's accomplished over a lifetime of consistent hard work.

Best wishes on your journey.


M