Performance Benefits

Caffeine’s greatest exercise benefit is on your body’s aerobic endurance, or your ability to maintain a certain exercise intensity for a greater length of time. Numerous studies have demonstrated that caffeine intake prior to, and during, exercise results in greater exercise duration, reduced fatigue, and greater time to exhaustion. Similar effects have been shown for short-duration exercise intervals as well.

Some research suggests that caffeine can improve sprint and power events, but the findings are somewhat equivocal. Furthermore, the number of studies examining caffeine’s role in these types of events (e.g., weightlifting, 100m dash, etc…) are scarce.

How it Works

Caffeine is believed to improve aerobic endurance performance by increasing the body’s ability to use its fat stores during exercise. It is well understood in exercise science research that the greater use of fat for energy prevents the depletion of glycogen — the stored form of glucose that we receive from consuming carbohydrates. The more glycogen we are able to conserve in our muscles, the more energy we will have later on in an event.

Dose

Research has demonstrated that the most effective caffeine dose prior to exercise is about 1.5 to 3 mg per 1 lb. of body weight. Keep in mind that a cup of drip coffee contains about 150 to 200 mg of caffeine, while a cup of tea contains about 50 mg.

Consuming more than 4.5 mg of caffeine per 1 lb. of body weight may cause adverse symptoms, according to the National Strength and Conditioning Association (NSCA). The NCAA penalizes athletes who have more than 15 micrograms of caffeine per 1 mL in urine samples, and consumption of more than 10 g is believed to be fatal for most humans. You’d need to consume about 8 cups of coffee to exceed the IOC’s caffeine limit.

Source

Caffeine appears to be more effective when consumed in tablet form than from food sources such as coffee. Consider purchasing pure caffeine tablets for the most optimal effects. If coffee, vitamin water, or energy drinks are your preferred caffeine modality, you’ll just have to consume more. According to Graham and colleagues (1998), coffee may contain a compound that limits caffeine’s chemical response in the body.

Warnings

Not all people react to caffeine the same way. Some individuals may experience heightened nervousness, irritability, and anxiety after consuming high amounts of caffeine. Some sources of caffeine, such as coffee, can cause stomach problems, such as gas, bloating, and cramps. In severe cases, caffeine can lead to heart problems.

Caffeine is also a diuretic, and increases the risk of dehydration and heat-related conditions in hot temperatures.

1. Garmin Forerunner 910XT

Why: It’s really, really cool. With all the features of its predecessors, the 910 XT is sleeker, smaller, and has a number of additional functions the previous versions don’t. Most of the previous GPS watches were incredibly bulky, making the watch awkward and annoying — especially if you plan to wear it when not working out. Plus, may people complained that sweat around the wrist caused the watch to malfunction (something I know firsthand from paddling). Apparently the 910XT no longer has that problem, and its barometric altimeter can help improve the mapping data during ascents/descents. Plus, the swim mapping features can be transferred to the kayak stroke — which is perfect for me. At a retail price of $449, however, this is not a cheap toy.

2. A Juicer

Why: Anyone who’s read my posts knows I’m not really into fad diets, but I’ve seen variations of the juice-diet work firsthand. My sister, my sister’s boyfriend, and my mom have all lost over 20 lbs. on juice diets, and have never looked or felt better. I’ve had the juice blends, and they’re quite tasty. If you’re looking for a quick and convenient way to pack an amazing amount of nutrients into a small, low-calorie meal, I highly recommend “juicing.” Juicers range from about $75-$200.

3. Vibram Five Fingers Bikilla LS Shoes

Why: I’ve begun to see these shoes more and more in gyms and on local trails and running routes. Designed to mimc the barefoot marathon runners of Kenya and Ethiopia, I’ve known many people who swear by these and will never return to regular running shoes. Evidently barefoot running, when executed properly, is better for the foot’s natural arch and curvature and many people say these shoes are substantially more comfortable than more traditional versions. Vibram’s latest version was recently named one of the top fitness products of 2011 by Health.com. You can generally find these for under $100.

4. A Lifetime Supply of MET-Rx Bars

Why: I tend to favor “real” food, such as roasted seeds, nuts, and fruit slices to boost my energy during long workouts, but I’ve also used MET-Rx bars for years. As I’ve posted in prior articles, you don’t need nearly as much protein to balance the protein cell degeneration cycle following a workout as nutrition suppliers would have you believe, and carbohydrates are probably more important both during and following a workout. Therefore, high-protein bars aren’t of much value, in my opinion. But I’ve always thought the classic MET-Rx bars have the best flavor and consistency of any workout bar on the market — much more easily dissolvable than the rubbery Power Bar. I recommend these if you don’t have time to prepare a real snack for your workout or training. The classic MET-Rx bar was also named Askmen.com’s top-rated fitness bar in 2011. The chocolate chip cookie dough flavor is my favorite, and a box is about $20.

5. A GoProHD Camera

Why: Ok, this isn’t really a fitness product, but it’s still a really fun toy. The world’s leading sports action camera, the GoPro is ideal for the extreme sports athlete who wants to recapture and relive their physical heroics. So why am I interested in it? Well, I am a kayaker and I’ve found that stopping to pull out a camera from my waterproof compartment is a bit of a hassle. Plus, most waterproof cameras take pretty poor pictures. While the GoProHD cannot match that of a really good non-waterproof camera, it’s close. Plus, with a camera mounted on either my boat or my person, I always feel inspired to work out harder and venture into areas I wouldn’t normally go. This may work for you, too. Like the Garmin, it’s pricey at just under $300.

There’s my list. I’d love to hear about your favorite fitness products as well. And if you’d like to know where you can send me gifts, please send me a message.

Ambro / FreeDigitalPhotos.net

Running requires endurance and flexibility, but strength also plays a significant role in running performance — especially for women. Because women carry the majority of their weight in their hips and lower body, strength in these areas can enhance their running stride and efficiency, while minimizing fatigue and injury.

You can improve both muscular strength and endurance in the gym through resistance training. To improve endurance, however, you first need to increase the cross-sectional area of the muscular fibers — a goal referred to as hypertrophy. Also, running is primarily a lower body sport and much of your time in the gym should be spent strengthening the muscles in your legs, but a strong gluteus maximus, abdomen and back can also improve your running ability. A well-rounded strength training program for runners should include exercises that target these areas as well.

Here’s a sample 2-month strength training program for women that first emphasizes muscular strength and hypertrophy, and then focuses on increasing muscular endurance.

Weeks 1-4: Strength and Hypertrophy (increase load by 5% and decrease repetitions by 2 each week)

Day 1

Squats, 3 sets of 10 @ 70% 1RM

Vertical chest press, 3 sets of 10 @ 70% 1RM

Lunge with dumbbells, 3 sets of 10 @ 70% 1RM

Abdominal crunch, 3 sets of 10 @ 70 % 1RM

Leg curls, 3 sets of 10 @ 70% 1RM

Machine back extension, 3 sets of 10 @ 70 % 1RM

Day 2

Leg press, 3 sets of 10 @ 70 % 1RM

Bench press, 3 sets of 10 @ 70% 1RM

Toe-raises, 3 sets of 10 @ 70% 1RM

Incline sit-ups with plate, 3 sets of 10 @ 70% 1RM

Hamstring curls, 3 sets of 10 @ 70% 1RM

One-armed dumbbell row, 3 sets of 10 each arm @ 70 % 1RM

Day 3

Straight-leg deadlift, 3 sets of 10 @ 70% 1RM

Decline press, 3 sets of 10 @ 70% 1RM

Reverse walking lunges with dumbbells @ 70% 1RM

Oblique twists with dumbbell or plate, 3 sets of 10 @ 70% 1RM

Lat pulldowns, 3 sets of 10 @ 70% 1RM

Lateral shoulder raise, 3 sets of 10 @ 70% 1RM

Week 5

Rest

Weeks 6-9: Endurance (increase repetitions by 2 and decrease load by 5% each week)

Day 1

Walking lunge with dumbbells, 3 sets of 12 @ 65% 1RM

Pushups, body weight, 1 set for max reps, 2 sets @ 80 % max reps

Abdominal crunches, 3 sets of 12 @ 65% 1RM

One-legged squats, body weight, 3 sets of max reps (use a partner for assistance)

Leg press, 3 sets @ 65% 1RM

Machine back extensions, 3 sets @ 65% 1RM

Day 2

Overhead squat, 3 sets of 12 @ 65% 1RM

Pullups, 3 sets of max reps

Incline sit-ups without plate, 1 set of max reps, 2 sets of 80% max reps

Toe raises, 3 sets of 12 @ 65% 1RM

Lateral shoulder raises, 3 sets of 12 @ 65% 1RM

Plank, 3 sets of 1 minute

Day 3

Straight-leg deadlift, 3 sets of 12 @ 65% 1RM

Oblique twists, 3 sets of 1 minute as many reps as you can

Dumbbell chest flies, 3 sets of 12 @ 65% 1RM

Seated row, 3 sets of 12 @ 65% 1RM

Hamstring curls, 3 sets of 12 @ 65% 1RM

Reverse walking lunge with dumbbells, 3 sets of 12 @ 65% 1RM

Additional Tips

• Women runners who are completely new to the gym should only perform two well-spaced resistance training sessions per week.
• Women runners with a lot of experience in the gym can perform four sessions per week.
• Warm up for 10 to 15 minutes before beginning lifting weights, and make sure to walk through a series of dynamic (moving) stretches that replicate movements you will be performing in the gym.
• Increase the amount of weight you lift when you can successfully perform two repetitions beyond your target number for two consecutive sets of an exercise.
• Once you gain sufficient strength, hypertrophy, and endurance you can focus on more advanced training goals in the gym such as power and speed, as well as more intense circuit training routines to improve endurance.
• The amount you rest between sets counts. Rest about 2-3 minutes between sets to promote strength and hypertrophy, and 30 seconds to 1 minute between sets to increase muscular endurance.
• There are many strength training programs out there. Pick one, complete it in its entirety, then decided if you want to switch programs. Contrary to the recently marketing hype. Your muscles do not need to be constantly “confused” to gain performance.

savit keawtavee / FreeDigitalPhotos.net

We’ve all likely heard of the concept of periodization with respect to planning our exercise programs. For those who haven’t, periodization is the systematic variation in volume and intensity of exercise in order to reach a high level of performance at the right time of the year. Originally developed by Dr. Tudor Bompa to allow rowers to “peak” during the most important competition of the year, the common exerciser can utilize the tenets of periodization to reach better gains in muscle size, endurance and weight-loss.

Periodization can apply not just to physical training, but nutrition as well, according to Bob Seebohar, a registered dietitian and certified strength and conditioning specialist with the National Strength and Conditioning Association. As training should vary throughout the year, so should your eating habits, asserts Seebohar. Here’s how it works:

Pre-Season

Pre-season training is generally characterized by high volume and low intensity. Athletes tend to use the pre-season to develop foundational skills, such as maximal strength, muscular and cardiovascular endurance and technique. The common exerciser can view the pre-season as the first few weeks or months of beginning a new exercise program.

Carbohydrate intake should be high during this phase to meet the high energy demands of exercise. Common exercisers should consume about 3 g of carbohydrates per 1 kg of body weight, while athletes should aim to consume closer to 7 g per 1 kg of body weight.

Protein is also crucial to restore damaged muscular tissue and build new tissue. Athletes should aim to consume about 2.5 g of protein per 1 kg of body weight, while common exercisers should opt for about 1.2 g per 1 kg. A higher intake of protein can assist with weight-loss because of its ability to promote a feeling of fullness, as well as its higher thermic effect on the body, there boosting metabolism.

piyato / FreeDigitalPhotos.net

Fat is an important component of the diet, but should always be fairly low. Athletes should aim for 1.3 g of fat per 1 kg of body weight, while the common exerciser should consume about 0.8 g per 1 kg. Always consume the majority of your fat from unsaturated sources, such as fish, nuts and legumes, rather than the saturated fats found in red meat and dairy products.

In-Season

During the season, intensity is high while volume takes a back seat. Training is designed to replicate competition, with plenty of rest in between sessions. For common exercisers, you can view in-season training as any period in which you are significantly attempting to increase the amount you lift, distance you run or any other attempt to raise the intensity of your program.

Carbohydrate intake should increase even beyond that of the pre-season. Athletes should consume about 10 to 12 g of carbohydrates per 1 kg of body weight, while common exercisers should consume about 5 to 7 g per 1 kg.

Because of the higher carbohydrate intake, a balanced diet necessitates a lower need for protein. However, protein stabilizes blood sugar levels, promotes satiety, and still plays an essential role in building and restoring tissue. Athletes should consume about 2 g of protein per 1 kg of body weight, while common exercisers should aim for about 1.4 g per 1 kg.

Fat intake should remain fairly constant during this phase, amounting to about the same as that of the pre-season.

Off-Season

During the off-season, the nutrition plan should more closely resemble a traditional balanced diet. The emphasis of the off-season is rest and recovery. For common exercisers, view the off-season as any period in which you plan at least two weeks or more off from your exercise program.

Carbohydrate intake doesn’t need to be as high during this phase because of the significantly lower volume of training. Athletes should consume about 4 g of carbohydrates per 1 kg of body weight, while common exercisers should aim for 3 g per 1 kg.

Protein intake should be higher to promote recovery, amounting to 2.3 g per 1 kg of body weight for athletes and 1.5 g per 1 kg for common exercisers.

Fat intake may decrease slightly to account for the increased need for protein. Athletes should aim for 1.2 g of fat per 1 kg of body weight, while common exercisers can shoot for about 1 g per 1 kg.

Paul Martin Eldridge / FreeDigitalPhotos.net

Ambro / FreeDigitalPhotos.net

By now, you’re probably in the fitness minority if you haven’t heard about Crossfit and the functional fitness revolution. Elaborate gyms lined with row after row of various exercise machines and cardio equipment have taken a back seat to simple “box” gyms with nothing more than some medicine balls, free-weights, ropes, kettlebells and maybe some rowing ergometers. But how effective is functional fitness? Can rusty kettlebells and old ropes really provide the same benefit as a treadmill and an incline row machine?

Let me first state that I love Crossfit. I love it for its culture of simplicity and minimalism, as well as for the improvements I’ve seen in my own fitness level as a result of following its program. However, as a fitness professional, I know that all fitness programs must meet three tried-and-true principles in order to be maximally effective: specificity, overload, and progression.

“Regardless of the type of training program, there are three foundational principles that always apply: specificity, overload, and progression. A lack of attention to any of these principles often produces less than desirable training outcomes and sometimes injury,” says the National Strength and Conditioning Association in its book, “Essentials of Strength Training and Conditioning.”

So how does Crossfit stack up to these principles?

Specificity

The NSCA defines specificity as a “method whereby an athlete is trained in a specific manner to produce a specific adaptation or training outcome.” Essentially, to become a better runner, you need to run. To improve your bench press, you need to keep practicing the bench press.

Crossfit is general, rather than specific. Originally targeted toward police, firemen and the military, Crossfit’s program focuses on whole-body movements that can be applied to a variety of real-life skills, such as carrying a wounded victim down a flight of stairs. To quote the Crossfit website: “Our specialty is not specializing.”

Overload

Ambro / FreeDigitalPhotos.net

Overload refers to increasing the training stimulus beyond what your body is used to. You need to continually overload your body to see new gains in strength, endurance and muscle growth. Through our body’s natural response to physical stress, known as the General Adaptation Syndrome, we grow bigger muscle fibers, recruit more motor units and develop bigger and more efficient hearts. What doesn’t kill us in training, within reason, makes us stronger.

Crossfit does overload to some extent, but it depends on a number of individual factors. Crossfit’s one-size-fits-all approach to fitness may be overload some and under-load others. Crossfit does follow a general program that allows for rest and recovery of certain muscle groups. However, without knowing the individual exerciser’s needs, it’s difficult to know which muscle groups really need rest and how much, as well as when to increase the load of a specific exercise.

Progression

The program must become increasingly difficult in order to see continued gains in performance, according to the NSCA. Dr. Tudor Bompa coined the term “periodization,” to illustrate how a training program should progress throughout the year. The body can lose its ability to adapt when the program remains stagnant, and the trainer or coach needs to know when to alter the volume and intensity of the workouts to either make the program more difficult or provide rest.

Crossfit’s program design is non-linear. There may be day-to-day variety in the difficulty of workouts, but there is generally no steady line of increasing difficulty. Opting for general, all-around fitness and an inclusive program design, Crossfit’s “workouts of the day,” or WODs, do not increase in difficulty over a long period of time. However, you can keep track of your own progress and increase difficulty as you see fit.

Conclusions

photostock / FreeDigitalPhotos.net

Crossfit will almost certainly get you in shape. Following Crossfit’s WODs will likely allow you to learn a variety of difficult movements and will make you an all-round better athlete. However, if you have a very specific goal for training, rather than to simply become “hardcore,” Crossfit probably isn’t for you. If you’re a high school wrestler, following Crossfit’s WODs probably won’t provide the most optimal plan to peak you at the right time of the year. If you have a goal of losing a certain amount of weight, Crossfit will definitely help, but you will spend a lot of time performing unnecessary and difficult strength-training exercises.

Finally, Crossfit’s violation of the NSCA’s training principles, and its sometimes illogical workout design, may place you at an increased risk of injury. For example, can you perform 20 pullups, 25 ring-dips, 30 kettlebell swings and 20 hang cleans as fast as you can, right now? That describes just half of a recent Crossfit WOD. Did you also make sure to warm up first and cool down afterwards?

Crossfit is cool. It’s a fun and macho fitness counterculture that will likely get you in shape. But make sure to approach the WODs with caution. Scale back on the sets/reps/load when needed and spend ample time mastering the technique of each lift. And if you’re an athlete or just an average exerciser with some specific goals, you’re better off getting a trainer who has the skills and expertise to take your specific abilities and limitations into account.

photostock / FreeDigitalPhotos.net

The next time you’re exercising, take some time to notice what your mind is doing. What are you thinking about, if anything? Are you focusing on the activity at hand, or are you lost in the sounds of your iPod? Are you aware of the sensations in your body, or are you intently focused on a newscast on one of the monitors above the treadmill? What you are focusing on during exercise can make a difference in what you get out of your workout. Some elite athletes spend hours each week practicing attentional skills so they can focus on the right activities at the right time, as well as refocus when they become distracted. You don’t need to spend that much time practicing these skills, but knowing some basics and becoming aware of what attentional styles bring forth your best effort can help you achieve better workout results.

What is Attention?

Attention is one of five mental skills, or mental attributes sport psychologists believe have a direct influence on exercise performance (the other four are motivation, self-confidence, energy management and stress management). Attention is an incredibly sophisticated process with neurological, behavioral and environmental influences. However, attention can be summarized as merely a process by which an exerciser directs her senses at one particular object or thought, at the expense of a seemingly endless number of others.

How Attention Works

While attention is complex, it essentially has four dimensions. When exercising, your can either focus internally, such as on the sensation in your left leg, or externally, such as a point in the distance you are running toward. Similarly, you can either maintain a broad focus, attempting to take in several stimuli at once, or a narrow one, selecting one or two relevant stimuli.

The Best Strategy

Bill Longshaw / FreeDigitalPhotos.net

Attention is individual and one pattern of attention may work for one person and not for another. Research has demonstrated that elite athletes tend to perform better when they have an internal focus and when their attention is narrow. For example, an elite distance runner is so in tune with her body that she prefers to maintain an internal focus on her bodily sensations, even when they are painful, in order to adjust her pace during a race. Common exercisers, on the other hand, tend to perform better when they maintain an external focus — usually on a distracting device such as an iPod or TV show, to take their mind away from the painful sensations of exercise.

The ideal attentional strategy becomes even more complex when considering the type of activity being performed. Tasks that require fine motor skills, such as golf, are generally better-performed when the athlete maintains a narrow, internal focus. Activities that require high-intensity bursts of strength, such as Olympic weightlifting, are generally best-accomplished when the athlete maintains a broad, external focus.

A Quick Drill

Andy Newson / FreeDigitalPhotos.net

Practice your ability to shift from one attentional style to another with a quick drill. Close your eyes, and focus on your breathing. Don’t try to control your breath, but notice each inhale and exhale. Maintain focus on your breath for 10 seconds. This is an internal focus. Now let your attention gradually draw away to whatever sounds you hear in the room. Maintain focus on these sounds for 10 seconds. This is an external focus. Now, open your eyes and look at the nearest wall. Try to get a picture of the whole wall, without singling out any particular item. Maintain this focus for 10 seconds. Then let your attention draw in to one particular item that catches your attention. Focus intently on this item, noticing each small detail, and maintain this focus for 10 seconds. Master refocusing your attention from one style to the next by practicing this drill several times a day.

Next time you are exercising, especially when the activity is particularly straining, take a moment to reflect on where your mind tends to go. The average exerciser will tend to perform the best when distracting herself from the activity at hand with a broad external focus, while more advanced exercisers will generally achieve their best workouts when maintaining a narrow, internal focus and keeping in tune with their bodies. If your mind is attending to something that is hurting your performance, like a negative thought (a narrow, internal focus), practice changing your attention.

Of course, music is a great distraction and motivator for almost all levels of exerciser. Check out this excellent article on how to best incorporate music into your workout program.

Aerobic Exercise (Cardio)

Cardiovascular exercise is necessary to build endurance.  Without it, forget trying to spend an entire day charging the mountain.  Regular aerobic exercise improves efficiency of the cardiovascular system by improving oxygen transport and absorption.  Improve your efficiency and you will be able to tolerate a longer, more aggressive day on the mountain.

Running – improves endurance and strengthens legs.

Elliptical – improve endurance with less load through the legs.

Rowing – improve leg endurance through a pressing motion.

Strength Training

Strength training is anything that uses resistance in order to improve the musculoskeletal system.  This may include the use of resistance bands, free weights, or the weight of your own body.  Resistance exercise can occur numerous ways, but the ultimate goal is the same: improve the body’s ability to mange force.  Winter sports such as snowboarding and skiing require strength to negotiate uneven terrain and act as a shock absorber.  Boost your strength and expect to be able to handle more difficult terrain.

Squat – targets multiple muscles of the legs.

Deadlift – another great compound lift for leg and back strength.

Walking Lunge – improves strength and stability

Agility

Agility refers to the ability to change your body position with speed and accuracy.  It is a coordination of strength, flexibility, balance, and speed.  Improved agility means a greater ability to handle terrain that is unpredictable.  You will also be able to hit bigger features while maintaining control and be better able to tackle technical terrain at higher speeds.

Hurdle Hops – Forward/backward or side-to-side improves turning ability.

Max Jumps – Jump as high as you can over and over for 60 seconds.

Lateral Bounding with Cones – improves lateral power and targeting ability

Balance

Balance is a must if you want to stay upright.  Superior balance requires the integration of proprioception and vision in order to maintain your center of gravity.  Enhanced balance means you will able to handle those unpredictable moments while maintaining control.  If you spend anytime in the park, optimal balance is a must.

Balance Board – improves balance directly applicable to the slopes.

Single Leg Balance – grab something soft and balance on it for 90 seconds.

Single Leg Squat – improve dynamic balance by moving while balancing.

Flexibility

Flexibility is often overlooked and neglected, but required in order to perform at your best.  Muscles are weak in a shortened or lengthened state.  If you have limited flexibility, your muscles cannot do the job they were designed to do.  A lack of flexibility is also a setup for serious injury.  A few stretches per day can keep you moving and keep you injury free.

Muscle – Stretch your quadriceps, hamstrings, calves, low back, and glutes.

Joint – move your spine and legs to lubricate joints and ease movement.

Commit!

Put in three days per week of exercises from the above categories and you’re sure to have a better season on the mountain.  See you on the slopes.

Agility is the ability to accelerate, decelerate, and change direction quickly and efficiently while under control.  Many trainers and coaches focus on agility training as one aspect of sport-specific training.  Increasing agility can help prevent such injuries as ankle and non-contact ACL sprains, as well as increase sports performance.  For optimal results speed agility training should be incorporated with other aspects of a training regimen, such as strength, endurance, and power training.  Follow this 5 step progression to create your own agility training workouts!

1. Basic Conditioning:

   Aerobic endurance is the foundation of speed and agility training because it is the our major defense against fatigue. Fatigue is associated with many detrimental effects to performance, including: decreased muscular strength, decreased reaction time, decreased agility and neuromuscular coordination, and decreased concentration and alertness.  The combination of these factors can lead to an increased risk for injury and decreased athletic performance.  Even athletes in sports that require very little aerobic endurance, such as baseball or golf, can benefit from endurance training.  Incorporate jogging 1-3 miles 3-4x per week into your training regimen. Basic conditioning also helps reduce your bodyweight which means you have less weight to manage during those agile moves. As a bonus: learn how to lose weight fast on another post on this site!

2. Strength training:

   Agility training begins with a solid foundation.  In order for the extremities to move quickly and under control, the foundation MUST be strong.  Core strengthening is just as foundational to agility training as basic conditioning. Emphasis should be placed on working the deep abdominals (transversus abdominis, internal/external obliques), deep low back stabilizers (multifidi and quadratus lumborum), hip abductors/external rotators (gluteus maximus, gluteus medius), and hamstrings.

3. Multi-planar Movements

   Once basic conditioning and strength are established it is important to train the body how to move in the three cardinal planes: sagittal (front-to-back), coronal (side-to-side), and transverse (rotational); and in combinations of these three planes.  Keeping this in mind, perform activities incorporating these planes of movement.  Jog forward and backward (sagittal plane).  Side-step 10 yards in each direction (coronal plane).  Karaoke 10 yards in each direction (coronal and transverse plane).  Perform diagonal cutting drills around cones, emphasizing the change in direction (sagittal and transverse).  For sport-specific training, think of all of the directions that your body may need to move during a game and simulate that in your sports agility training.  As these agility training exercises become more familiar, increase the intensity.

4. Footwork:

   When most people think of agility they think of quick feet and speed.  Efficient footwork is paramount to agility, and begins with efficient core strength, hip strength, and motor control of the lower extremity.  Footwork should be trained for maximum speed of movement and in combination with acceleration/deceleration drills.
   -To achieve a maximum speed of movement use drills such as alternating toe touches using a step or small box, or lateral box jumps.  The emphasis should be on moving your feet as quickly as possible.  Going to a stadium or using a long set of steps is a great way to work on footwork.  Run up the steps hitting each step as quickly as possible.  Think “quick feet!”.  Sidestep up the steps doing the same thing.  We’ll come back to using steps when we discuss plyometrics.
   -To emphasize acceleration/deceleration, return to some of the activities we discussed in Section 3, such as running forwards and backwards, sidestepping, and diagonal cutting drills.  As you perform these drills at an increased intensity, focus on starting quickly and stopping quickly.  Begin by sprinting 10 yards, stopping on a dime, and backpedaling to the beginning position as fast as possible.  Once you feel able to accelerate/decelerate efficiently in this distance, decrease the distance to 5 yards.  This drill emphasizes speed training as well as agility.
   -Using an agility ladder to perform footwork drills is a great way to achieve maximum speed of movement and emphasize acceleration/deceleration.  Check out this website for some examples of things you can do with the agility ladder!

5. Plyometrics:

   Plyometric training is a variation of resistance training with an emphasis on power (force x velocity).  When a muscle is stretched there is a reflexive contraction that occurs.  Plyometric training takes advantage of this physiologic property of muscle, known as the stretch-shortening cycle, to increase performance.  The stretch-shortening cycle is a movement that involves an eccentric muscle contraction immediately followed by a concentric contraction.  This is evident in a simple jumping exercise.  If I asked you to jump your first movement would be to bend at the hips, knees and ankle.  These movements stretch the gluteal muscles, the quads, and the calves, all of which will be utilized to produce the force that enables you to jump.  Plyometrics are often performed with boxes and other contraptions, but can just as easily be performed outside using a set of steps.  Here’s an example: jump up the steps, skipping one, two, or three (whatever is best for you).  Jog back down.  Jump up the steps on one leg.  Jog back down.  Jump up the steps sideways on one leg.  Plyometric training is a very beneficial as part of an agility training program.  It is a high-intensity form of exercise and should be approached with caution.

All of the principles that we have discussed can be modified and varied in many different ways to keep your body constantly adapting to the imposed demand and increase your conditioning and agility.  Use what we have discussed to create a program that fits with where you are in your training regimen.  Be safe!

There is somewhere around 640 skeletal muscles in the human body.  Skeletal muscle is a complex network of muscle fibers, connective tissue, nervous tissue, and blood vessels.  The connective tissue forms a framework of support by surrounding individual muscle fibers, bundles of muscle fibers (called fascicles), and finally the individual muscles that are made up of these fascicles.  Another type of connective tissue, called fascia, plays an integral role in how muscle functions.  Deep fascia separates neighboring muscles from one another and allows for these muscles to glide smoothly past one another as they contract.  Superficial fascia separates muscle from the overlying skin, and also allows for smooth movement of contracting muscle.  Dysfunctional fascia can increase the likelihood of suffering a muscle strain.

Each muscle fiber  is composed of many sarcomeres, which are the contractile units of the muscle.  When a muscle contracts, tension is created in these sarcomeres and this tension is controlled by the Central Nervous System. Muscle strength is affected by the number of sarcomeres present in a muscle, as well as by neural recruitment of muscle cells.  Muscle length is also a byproduct of the number of sarcomeres, with an increased number of sarcomeres in alignment corresponding to increased muscle length.  Muscle strength and length imbalances can increase the likelihood of suffering a muscle strain.

Factors That Increase the Likelihood of  Suffering a Muscle Strain

A muscle strain is defined as damage to some part of the contractile unit caused by overuse (chronic injury) or overstress (acute injury).  Strains can be graded as mild, moderate, or severe.  Several factors contributing to muscle strains were mentioned under The Anatomy above.  Here is a list of the aforementioned and some additional causes:

• Dysfunctional joints above or below the injured area: if motion is limited in one area, the body will compensate and increase the demand on adjacent structures and tissues
• Dysfunctional fascia: if the fascia does not allow for smooth sliding and gliding between neighboring muscles and other structures, adhesions and scar tissue can develop
• Poor flexibility: this can be due to muscle length or fascial adhesions (scar tissue)
• Overstretching: stretching a muscle beyond its ability to recoil and return to its resting length
• Muscle strength imbalances: strength differences between muscles or muscle groups that are meant to oppose and control one another’s movement

There are other factors that can contribute to or increase the likelihood of a muscle strain, but we will focus on these five as we discuss both the rehabilitation and prevention of muscle strains.

Signs and Symptoms of a Muscle Strain

Common signs and symptoms of a muscle strain include:

• Sometimes an audible ‘POP’ is heard
• Localized pain at the site of the tear
• Stiffness
• Pain with stretching of the injured muscle
• Pain with contraction of the injured muscle
• Swelling
• Bruising

Rehabilitation Guidelines

If you have suffered a muscle strain, the general R.I.C.E. rules apply:

• Rest: take it easy
• Ice: ice no more than 15-20 minutes with at least an hour between applications
• Compression: use an ACE wrap or compression sleeve; don’t compress too tightly
• Elevation: keep the injured muscle above heart level

There are 3 phases of healing, each with different goals for rehabilitation:

Inflammatory Phase (Acute): This phase can last from 0-5 days, but generally inflammation begins to decrease after 48-72 hours post-injury.  Follow these guidelines:

• R.I.C.E.
• Range of Motion: perform gentle movements, but not to the point to pain
• Gentle stretching: not to the point of pain
• Decrease physical or recreational activity: to prevent further injury

Subacute Phase: This phase generally lasts between 5-21 days post-injury, but is variable depending on the severity of the injury.  During this phase muscle fibers are regenerating and being laid down randomly within the muscle.  It is important to gradually resume activity during this phase to help realign the new muscle fibers into an efficient position.  Follow these guildelines:

• Stretching, with increased intensity:  perform 3 sets of 30 second holds when stretching
• Massage: helps to realign new muscle fibers and free up fascial adhesions
• Gradually resume resistance training: this will also help to realign muscle fibers, as well as increase strength
• See a Physical Therapist: they can help address factors that may have contributed to the strain, such as spine mobility, pelvis mobility, inefficient muscle recruitment patterns, etc…

Maturation Phase (Recovery): This phase can last up to 6 months post-injury for the most severe cases.  This phase should consist of the following components:

• Resistance training with increase intensity: increase intensity slow and steady
• Endurance training: emphasize muscle strength and endurance
• Aerobic/Cardiovascular conditioning: don’t forget this!
• Balance and Proprioceptive training: this could be another reason why the strain occurred in the first place
• Agility training: quick movements and plyometrics.  This should be towards the end of rehabilitation

For resistance training and aerobic training guidelines, read this article!

Muscle Strain Prevention:

Based upon the predisposing factors and the rehabilitation guidelines we can formulate some key concepts to help prevent muscle strains from occurring.  Follow these five guidelines:

• Increase flexibility: Stretching all major muscle groups before and after a workout is a great idea.  Hold all stretches for 30 seconds.  Don’t stretch to the point of pain.  Beginning a Yoga program would be a great idea, but start easy and take it slow.
• Increase soft tissue mobility: This is a fancy way of saying, “get rid of the scar tissue and adhesions in and between your muscles”.  Remember the fascia that we’ve talked a little bit about?  Sometimes stretching isn’t enough.  A good physical therapist or masseuse can help you here!
• Correct strength imbalances: don’t ignore muscle groups.  For example, work your quads and your hamstrings, your triceps and your biceps, your low back and your abs, etc…  Strength imbalance not only can predispose you to a muscle strain, but possible worse!
• Work concentric and eccentric contractions: A concentric contraction means that the muscle is shortening as it is contracting.  An eccentric contraction is the opposite; the muscle lengthens as it contracts.  The easiest example to visualize this is a biceps curl.  As the weight comes up the biceps is contracting and shortening (concentric contraction).  As the weight is relaxed to its resting position, the muscle is still contracting as it is lengthening (eccentric contraction).  MOST MUSCLE STRAINS OCCUR DURING ECCENTRIC CONTRACTIONS!  You can integrate eccentric training into every exercise.  For example, when you squat, squat slowly down to your end position (controlling the eccentric contraction) and then push up.  When you bench press, lower the bar slowly (controlling the eccentric contraction) and then push up.
• See a good physical therapist, chiropractor or osteopath: they can make sure that you are moving efficiently, and eliminating extra, unnecessary demands on your muscles.

Aerobic Training

Aerobic Training has many benefits, including weight loss, increased stamina, and decreased risk of heart disease and other chronic health conditions. Aerobic training is also the core of many exercise routines for women as many women prefer fat burning over muscle building.

Generally, aerobic training should be performed at a level between 60% and 90% of your heart rate maximum (HR max).  Although not  as accurate as an exercise stress test, a simple way to estimate your HR max is to use the formula: 220 – your age.  For example, if you are 30, your HR max is 220 – 30 = 190 beats per minute (bpm).  So your desirable HR range for aerobic training would be 114 (60%) – 171 (90%).  The duration and intensity of your workout are inversely related.  If you are working out at 60% – 70% of your HR max, aim for a duration of 20 – 30 minutes.  If you are working out at 80% – 90% of your HR max, 15 minutes may suffice.  The American Heart Association recommends 30 minutes of moderate intensity aerobic exercise most days of the week.  The American College of Sports Medicine recommends aerobic exercise at 65% – 90% HR max for 20 – 60 continuous minutes 3 – 5 days per week.

Aerobic Guidelines

• Intensity: 60% – 90% HR max
• Duration: 20 – 30 minutes
• Frequency: 3 – 4 days per week
• Tips: Include exercises that involve large muscle groups, such as walking, jogging, running, biking, swimming, circuit training, etc.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

Resistance Training

Some common goals for resistance training are to build strength/size, endurance/tone, and power.  The guidelines for resistance training are based on your 1-repetition maximum (1 RM).  This simply means the total amount of weight that you can lift once (for each particular lift, such as bench press, squat, curls, etc.).  This can be determined directly through testing, or it can be estimated from the number of times you are able to lift a lighter weight.  To estimate your 1 RM, click here.

Resistance Guidelines

• Intensity: this is dependent upon your goal.  Recommended numbers of sets and repetitions are provided for your specific 1 RM.
• Strength/Size: 3 sets of 11 repetitions at 80% 1 RM with 2 – 3 minute rest between sets.
• Endurance/Tone: 3 sets of 24 – 30 repetitions at 60% 1 RM with 1 – 2 minute rest between sets.
• Power: Power = force (% 1 RM) x distance / time.  Based on this formula, increase % 1 RM OR increase the speed of the lift (decrease time) to increase power.  3 sets of 3 – 5 repetitions at >80% 1 RM with 3 – 5 minute rest between sets.
• Frequency: at least 2 – 3 days per week
• Tips: Circuit training is effective in gaining strength and increasing aerobic capacity.  For example, performing bench press, squats, lat pulldowns, hamstring curls, military press, and lunges in sequence allows you to rest one muscle while working another.  This is considered “active” rest.  It is also a great way to expedite a workout if you are in a hurry.  Begin your workout with a 10 minute warm-up  and end with a 10 minute cool-down.

THINGS TO CONSIDER BEFORE BEGINNING YOUR WORKOUT:

• Your training goal: Your body will adapt to the specific demand you place on it.
• Your age and health conditions: Consult a doctor if you are beginning an exercise program.
• Your experience with exercise: If you aren’t familiar with something, be cautious and consult a physical therapist or personal trainer for advice.
• Your safety: When training, start small and increase as you are able.  Remember the need to build a baseline before beginning more advanced activities such as plyometrics.  Always use a spotter when lifting weights.
• The stability demands of the exercise: For example, using free weights requires more stability than weight machines and, therefore, is more advanced.
• Different modes of exercising: Balancing your aerobic and resistance workouts with yoga, pilates, stretching, etc. is a great way to cross-train and maintain fitness.
• Technique: This is crucial to all aspects of training, including running.  If you are doing yoga, pilates, or weight training with incorrect form, you may be doing more harm than good.  If you have questions, ask a physical therapist or qualified personal trainer (or yoga/pilates specialist) for advice.  One-on-one training is the best way to learn correct technique.
• Recovery: Make sure you have some whey protein available for post workout recovery protein shakes.
• Supplements: If your goal is to lose fat, you should look into alternatives to the ECA stack to help jumpstart your goal..

Most importantly, HAVE FUN.  If you are enjoying your workouts, you are more likely to adhere to your exercise program and experience the benefits. If you are new to working out, try using music to compliment your beginner workout routine. It will help you ease your way into a regular exercise routine.