Testing

First week of every month I will be conducting testing sessions to establish and strengthen program objectives.  By testing the athletes we can then set realistic goals as well as evaluate the results of the previous month's training.  Pretesting has always been the policy of evaluating the new client and to establish the direction of our programs. In addition we will now continually measure 1RM bench press, 1RM back squat and the 1.5 mile run.  Other tests will be used based on the individual client's needs and abilities.  This is an abbreviated   post as there is much more that needs to go into our testing protocols.

Motor Unit

A motor neuron and all of the muscle fibers that it innervates are referred to as a motor unit.  Muscle activity is controlled by these motor units.  Precise muscle movements (such as those of the eye) occur in muscles having a high ratio of motor neurons to muscle fibers.  More gross movements are controlled by motor units with motor neurons controlling hundreds of fibers.  SO muscle moves when a signal is sent to and received by a motor neuron.  That motor neuron is in charge of a bundle for muscle fibers.  That bundle under the neuron's supervision is called a motor unit.  The more precise the movement the smaller the bundle. It's like mobilizing an army verses a small elite unit.  Precision comes through economy and power comes from the combined effort of many.  Recognizing this can influence how one trains and designs programs.

The Pyramid

Yesterday we explored the concept of the pyramid. I love ancient architecture as much as the next muscle head but of course the pyramid I am referring to is a training routine. A pyramid is where you start with a low number of reps then each set increase the number reps until you reach a designated point THEN you decrease the reps each set till you get back where you started.

For example try this:

Squat thrust then Push Press for
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 repetitions each set.

I do the Push Press with 95lbs and completed the whole pyramid in about 21 minutes. Beginners should try a 20lbs bar and attempt to finish in the same amount of time.

Have fun, be safe and post your times and comments here!

In Search of Perfection

At night I crave a meal from a place called Kati Roll. It's Indian food wrapped in fresh Indian style bread or nan.  In this case I don't care about the rule of no carbs after 6:00pm. I'll work it off tomorrow.  No I'll vaporize it tomorrow. Besides, the way I see it, I'm just a regular guy who happens to be so active, I have no choice but to be a trainer.  I only have a six pack because I'm moving so much food can't stick to me.

I wake up at 5:50am.  That's late for me.  I have to be on the gym floor happy-bouncy-perky in 40 minutes. I splash water on my face and slap some Old Spice deodorant under my arms. I got my shower in last night and this quick ritual is all I need to wake up and roll out.

I throw on some shorts and grab a fresh t-shirt. Into my bag goes a fruit salad I made Sunday, a package of turkey cold cuts and an apple. Too much fruit (I know) but I'll buy my greens later. Green vegetables are the toughest to travel with and keep fresh anyway. And so begins another day in New York City.  I got this.  I'm on point.  I walk out the door, it's 6:08am. As I close the door my girlfriend reminds me I need to kiss her goodby and to take an umbrella, there's a 50% chance of rain this morning. And there it is, the hidden lesson: I can't do this all by myself.

Strength Training

Just finished a marathon day of personal training.  Started the day at 6:30am and ten clients later I wrap up at 8:30pm.  Ouch you say? Being a trainer is not for me.  Well I do set my own schedule and the alarm will not be going off tomorrow.  That said here is what we worked on today.

4 Sets of Bench Press and Squat done in super-sets increasing the weight each time.  After each set do 50 abdominal crunches.  Try this:

Bench Press: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs, 15-18 times, 185lbs 10-12 times
Squat: the bar (45lbs) 25 times, 95lbs 20 times, 135lbs 20 times, 185lbs 15-20 times
50 crunches after each set of  Squats

Next do 4 sets of 25 reps
Incline Pushups
Leg Press with 2 plates on each side
Mountain Climbers

Your pushing muscles will be toasted.

New S-2 Squat Stand!

Just got a S-2 Squat Stand from Rogue Fitness.  The great thing about this piece of equipment is that it is strong, highly functional and doesn't take up a lot of space on the floor.  I'm excited as we can now work on some primary exercises that have been lacking attention.  Namely the basic exercises associated with muscle and power: dips, pull-ups, Squats, Clean and Press, Bench Press, Bent Over Row and Dead Lifts.  Of course this complements the full battery of functional and therapeutic equipment already in place. Very cool.

Here is another workout for you