If I Were Only A Bit Stronger... Maybe, Just Maybe.

Anyone watching the Scotties Tournament of Hearts?  It's the Canadian Women's  Curling Championships.  We love it.  So much concentration.  So much analytical thinking.  And yes, so much strength required.  Yes!!
If you were watching the other night, you would have seen the Team Canada participant come out of the hack, and then cave in like a cheap lawn chair. She couldn't hold her lunge position line, buckled and hit the ice.  She really got injured, and had to be replaced. I don't know the background of the knee stability in her case, so I could be speaking out of turn.  But because of my personal industry experiences, I couldn't help but think, here we go again.
NO.  Just because you choose to strength train, does not mean that you will become a pro golfer, curler, or hockey player.  But maybe, just maybe, the next time someone asks her what she does to get ready for her curling season, her answer should be, "I've been doing alot more deadlifts, squats, and lunges in the off season, along with a whole bunch of core training". 
Do you get it?
Do you see why I laugh all the time when certain athletes make up ideas in their heads as to what they need to do to train?
Whether you are a school teacher, a cab driver, a businessman, a 65 year old gardener, or a pro athlete, I leave you with the same message. 
Don't be afraid to get strong.  All good comes from getting strong.

Two Different Squats, And Some Banded Core Movements.

I must admit that the most difficult challenge has been finding substitutes for the good old leg machines that I used to have in my gym. 
Oh I was still using all kinds of innovative exercises on the chains, with the bands, and with the slider boards.  But now, with no room to spare, I am machineless.  No leg press, no hack squat, no leg curl machine, and no leg extension machine.

Now the fun starts, right?
I still have my power rack, my straight bars, my diamond bar, lots of plates, chains, bands, and a slider board.

And most of all, my enthusiasm to be creative, and to learn and explore.
Watch this video to see the difference between two types of squats.  I'm going to throw a couple of other banded core movements in also for a bonus. 

The next video will key on lots of lower body movements, but I am really suggesting that you take a good look at this video.  Believe me, it will be the foundation of our leg training.  Understand, and get a good feel for the two variations of the squat.  Remember to really try not to slide the hips back, and keep the back from bending, when doing the heel-elevated squats.  You really want this to be a single joint movement if you can envision that.  It will replace the leg extension machine.  When you finally hit it, you will understand what I mean.

When using the bands, remember to stay tight.  Use your total body to perform these movements and make sure your head moves with your hands.  It will be tough at first, but as you get stronger, you will control your lines, and the bands will not control you.

Yes, the rotation may be applicable to certain sports.  But, like always, let's not have the golf crowd claim these as their own, because of the rotation. Great for golfers, no doubt.  But also great for me when I'm climbing, or a hockey player getting hit and spun around. 

We are all humans, using the same muscles to move. We all need a strong core.
Watch the video.  Lots more to come.

I Think I have A Hockey Idea

I was working late the other night, and listening to my favourite sports talk radio station.  I had to stop for a minute.  I couldn't believe what I heard. It was Marcel Dionne (too bad for you young'uns) talking about how the game was going to heck in a hand basket.  So refreshing to hear him down on the new NHL.  And he was blunt about it. I agree with him.  But it seems that only Marcel, myself, and my other conservative buddy think this way.  Well, at least there are three of us, out of 350 Million.

The game needs to SLOW DOWN.  Put the centre line back in.  Put the blue line back in.  Force players to make plays, and not just freewheel everywhere.  Pond hockey now seems organized compared to NHL hockey.  The players never have to stop and start anymore, and therefore are colliding everywhere.  Why do you think head injuries are on the rise?  Come on!!!!  Everything is out of control.  I can't stand it.  And as a buddy of mine says, "The only thing worse to watch than an NHL game, is an NHL playoff game".  I almost agree with that.  I bet Marcel would.

Man, I miss seeing Marcel Dionne, Gilbert Perreault, and Guy Lafleur go end to end.  Man, I miss seeing Borje Salming step over his goal line, and thread a pass to Darryl Sittler, 5 inches this side of the centre line.  Those days are gone, as the NHL thinks they have to satisfy the NEW NHL market. 

Bring back the old rules, get rid of the new sticks, and CALL the game like it was meant to be.  Thanks Marcel, I knew I was right.
     

Golf And Baseball Season Are Approaching.

February means that golf, baseball, dance recitals, track and field, and other seasonal sports are fast approaching.  (Yes, dance recitals too.)

Do you know what this means?   Get strong!!!

With the exception of a long distance event, which do tend to be very aerobic in nature, these other events mentioned have one thing clearly in common.  ANAEROBIC STRENGTH!!!!! (Believe it or not, a longer dance recital may possibly be the one that is the toughest.  With all the anearobic strength moves involved, and a longer duration, this one calls for the individual to be brutally strong, as well as brutally conditioned).

How long does it take to swing a golf club, swing a baseball bat, track down a fly ball in the left-centre gap, or sprint the 100 or 200 metres?  Anywhere from a fraction of a second, to maybe 30 seconds, depending on your level of 200 metre sprinting.

See where I'm going here?

Hockey coaches often tear apart their players for staying out too long on their shifts.  A 45 second duration or thereabouts, is usually ideal.  Fair enough.  But I laugh because of the inconsistency.  They are talking about an anaerobic situation, but then the training they suggest is soft, and has them jogging these great distances all off season.  Coaches want their players to be "in shape".  No.  No.  No.  They have this twisted idea in their heads that lifting objects that may be steel, or going to bone crushing failure on a 1:2, work:rest ratio, is not what a hockey player needs.  I will never win this war, but am trying to win a few individual battles with my students.

Am I against jogging or speed walking to complete the picture?  Of course not.  You should be starting to know me by now.  It all has to come together.  Jogging two times, maybe every 10 days, would be a great cross-train.  BUT it will not help you generate the power you need to swing through a drive off the tee, or sprint that 100 metres.

Work hard to failure.  Keep recovery times short. Get strong, and get into superior anaerobic shape.  It will be easy to put some aerobic training in there to finish off the total scenario.

Don't be afraid to get strong.  Everything good comes from getting strong.

GO FOR IT.  GET YOURSELF READY.

More Dynamic Training Ideas

Watch the video to see lots more ideas of dynamic movements with bands.  As I mentioned in a previous post, I find bands so much more effective and safer to use than dumbbells.  There are numerous other exercises to try that we will touch on in the coming months.  Some of you might be getting very confused about now, trying to figure out exactly what these movements do, and where to put them in your workout.

Do you really think that I have created any new muscles in your body?

Do you really think that I have created any new ways for your ligaments and tendons to move?

No.  No.  No.   All I am doing is giving you suggestions on how to vary movements that you probably have already done somewhere in your lifting history. 

You have probably done squats and bench presses before.  By 'banding' them, you can safely go to a different tempo, changing up the feel of a workout.  You may have used the leg curl machine, either seated or laying.  Quick hammies are just a quicker, different variation.  Your body is still using the same muscles, and working in the same line.  It is just a different tempo and a different feel. 

Insert these into your workouts as normal exercises.  Don't try to find a category other than tempo.

Watch the video, and try some of these.  Remember, there will be a learning curve.  You will flop around, your lines will be off, and you probably won't get a great feel in the beginning.  Don't give up.  Getting stronger will allow you to be more proficient, and therefore get a better feel.  I can gas myself with 3 sets of front hops, if I try.  Remember, respect the bands, and I would really suggest getting in your banded TEMPO training early in your workout, when you are fresh. 

Have Fun.

My Uplifting Day. Stay The Course.

Very few days in my life have been as philosophically rewarding as today.  I believe that what I say to you time and time again is true, and today two great stories emerged which brough to mind a third (which will be the first mentioned).

The B.C. Lions of the CFL started the season 0-5.  "Fire Buono.  He's too old.  Lulay can't win."  Gues what?  They stuck to their game plan, made an addition, and won the Grey Cup.

The New York Giants of the NFL go 9-7, to squeak into the playoffs.  Earlier in the year, the fans and media were screaming: "Fire Coughlin.  Manning isn't like his brother.  Blow the whole thing up."  Guess what?  Stay the course.  Believe in what you are doing.  They just won a Super Bowl.

And the greatest illustration of staying the course was told to me today.   I was catching up with an old friend, and was elated to hear that he, and his sister have embraced a new lifestyle.  It's been a 5-year journey, that has taken both of them through all kinds of nutritional hills and valleys.  But because they have EDUCATED themselves, and really EMBRACED the situation, slowly but surely they have changed their nutritional lifestyle.  Together, they are down a LOT of weight, and have never looked better.  No silly crash diets.  No fads. No boot camps to lose 25 lbs. in a month.  NONE OF IT!!!

Educate yourself, and STAY THE COURSE.  Nothing that is productive long-term, will happen overnight.  So happy and proud of you guys.  Good Job. 

Dynamic Training with Bands. The Best Way To Go.

There is a reason why I didn't show you any dynamic training movements with dumbbells.  If you followed what I mentioned to you about Force being a big part of Power, along with Velocity, you will understand why I advocate bands as opposed to dumbbells.

Take for instance the Squat.  Alot of people will lighten the weight for their "Power" sets.  They will then perform the set with reps as fast as they can, usually bouncing up from the bottom, putting all kinds of strain on the knees.  I do understand the thought process.  However, although the Velocity is there, once you get the weight moving, it becomes momentum, more than strength, that is moving the bar.  You are really not having to exert too much force at all.  This scenario gets magnified on a movement such as an overhead Push-Press, where you can throw your whole body into it.

Why does this happen?

Because if you take a 200 pound barbell, that's what it is, 200 pounds.  At the start of the movement, in the middle of the movement , at the end of the movement, and all points in between.

If you use that same 200 pound barbell in conjunction with bands, you will have incremental tension as you push.  At the start of the movement it will be 200-ish pounds.  But as you ascend and stretch the band, the weight will become greater, and you will truly have to push as well as keep up the Velocity. 
My next video will incorporate more dynamic band training, with alot of variations.

The Pole Squat that I showed you, is a great example of "Power" training.  Work done at a quick rate, or Force X Velocity.  You just have to make sure that you are giving yourself enough tension at the bottom.  Don't be too soft. Make sure that there is a reasonable tension at the starting point.  Don't forget, you do want to have to push hard at each point of the movement. You will have to push through the whole movement.  It's alot more about Strength as well as Velocity.
Save yourself.  Stop throwing around those dumbbells and barbells. You want real Power Training?  Get yourself some bands, and get going.