Post 25: Summer Training 2

Post 24: My What & Why of Movement Training

          As you probably won't remember; I have disclosed my opinions on two different types of periodization, as well as the functional movement screen and the components of the functional performance pyramid. Since my last article stemmed from what people think entails functional training, I decided to address what they're actually talking about. As I have mentioned in the past, nearly all exercise falls under the  category of "functional training," but I believe that under that banner there are also several realms of functional training, one of which is the topic of the day: Movement Training.

          Now anyone that wants to reciprocate my punctilious musings and say that "all training is movement training" feel free, but let me validate my claims first. 

         I consider movement training to include any types of series or complex involving multi-planar movement, and multi-joint components. **It doesn't have to be this complicated, and can include things as simple as single-leg exercise.** The video below of the guy in the red/black shorts is a pretty extreme case of what I'm describing, but it serves well to illustrate the point. Retired Romanian-born strength coach Istvan Javorek is famous for his complexes in this area. A video of him coaching below on the right. 

 

[On the top] This guy's got a ton of high pulls, swings, olympic movements and steps in all different planes going on. This, like I said was an extreme case but definitely demonstrates what we're trying to accomplish.

[On the bottom] Here is the famous Istvan Javorek working someone through his dumbbell Complex I. You'll notice, of course that movement occurs primarily in the saggital plane, but that's a great place to start your progression. Especially if you're working with a new athlete, someone returning to training after a long absence, or for injury rehabilitation.


          What you will notice immediately in both of cases is that both series entail a fair bit of intricacy in terms of execution. The goal of these movement-based complexes or series is to improve neuromuscular coordination, and to develop more sound movement patterns by forcing the body into athletic positions under loading by incorporating movement. 


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          So there's my "what" of movement training. Now why should you bother? Well maybe you shouldn't. Like anything - it depends what your current training status is, and where in your programming you are. Chances are if you're a power athlete and you're halfway through your strength phase, or a bodybuilder in the middle of a bulking cycle, you shouldn't drop the bar right away.

          The benefits of movement training include but are not limited to: increased neuromuscular recruitment, muscular endurance, and better motor control. You will also develop a better ability to accelerate and decelerate loading in athletic positions.

          What does this mean for you? Movement training typically entails a high volume with a mild intensity. That means sweat, soreness, discomfort and feelings of uncoordination during training. These are good things because that means we're creating a training effect, or in other words, causing an adaptation. If you think of these complexes or movement patterns as obstacle courses, your body learns to accommodate demands by activating and using a greater number of muscles in synchronization to accomplish the task at hand. At first you will feel uncoordinated and confused, but as you progress through planned movement, you will become more proficient at navigating these obstacles. This will transcend into your other training as improved movement efficiency and guess what? Improved strength gains in your next block.

          So throw some movement training into your next "preparation" or "accumulation" block, (see my post on block periodization if that's confusing for you) and notice the benefits you will reap when you transition into the subsequent strength and power phases.

-Alex

Post 23: The "Forest" of Functional Training

                                      

          To touch on my previously divulged feelings about the stigma of SOME people in this industry, I want to talk a little bit more about the obsession with functional training. A lot of trainers, gyms, performance centers etc. now advertise that they offer "Functional Training." My question is this: What the hell were you doing before? In my own unimportant and marginally recognized opinion, nearly all training is functional to a certain degree. My hunch is that the term was resurrected with the birth of crossfit (which still makes me throw up in my mouth) and that's what they're using to bait the market with. 

          Someone recently asked me if I do plyometrics or kettlebell training. I replied that I don't particularly make an effort to anymore because I no longer compete in athletics. Before I could squeeze another word in, I was promptly and politely informed that Functional Training is the best thing for you. Period.

          That's one opinion. Here's mine:

1. First of all, functional training doesn't mean you have to be using kettlebells or plyometrics or standing on your head. I'll explain more about this in a bit.

2. It's audacious to prescribe certain types of exercise to someone before you know their goals, limitations, training history, etc.

3. Know what you're talking about before you make a recommendation.

Here's how I would (and do) break down my priorities when I'm a) training by myself, or b) helping someone else.

• Assessment should expose a weaknesses or goals.
• Goals should determine where to start training. 
• Training should change periodically based on adaptation and achievement of goals. 

          More simply, not only do I think that all training is functional, I think all training is useful, but nothing lasts forever. As your goals change, so should your methods of training. As adaptations occur, you should adjust your training methods as well. So now I'm a heathen because I don't tout any buzzwords as the roots of my training philosophy. Bummer.

          Now, I'm still relatively athletic, make very few compensatory efforts under circa-max loading, and can perform pretty complex multi-planar movements. In my opinion, I have an above average capacity for functional movement. remember the pyramid from Post 17? For this reason, I don't feel that "functional training is the best thing for you" given my current situation. Because of this, my goals are not to develop better motor control or movement patterns. In fact my current goals are almost a prescription for regression in complex motor control. I must be absolutely mental! In any case, I do have goals, and I think it's somewhat arrogant to advocate these new one-size-fits all philosophy to everyone.

          When we consider making a substantial purchase, we essentially consider two things, functionality and appearance. We all want a Hummer to drive to work, but is that practical? Does your training serve a purpose to you, or are you in a popularity contest? Your goals should be the first thing you consider when you're going to adopt a new training protocol. Moreover, a lot people have some vehement disinclination to alter their training parameters in order to achieve new levels of success. That's why the same guy has his buddy deadlift 300 pounds off his chest week after week while he's STILL benching 250 on his own (maybe.) It's efficient though, when both of you are working at the same time I guess... 

          What I fear is that through my articles, I could be leading some people to miss the forest for the trees. Paying too much attention to the cool stuff that happens as a result of certain training methods and not taking a look at the big picture. Basically, the going acceptance is that functional training is rooted in rehabilitation and that people were adopting these methodologies to help them get back to accomplishing day-to-day tasks. In the world of training athletes, functional training is what makes them athletic. Our job is to keep them free from injury, and prepare them to better handle and master the skills their individual sport coaches have laid out for them. We don't necessarily make better tennis players, volleyball players, basketball players etc. we provide them the tools to become better once their specific sport coaches hold up their end of the bargain.

          Now I'm tired and rattled. 

-Alex

          

     

Post 22: What Does That Do?

          I love being interrupted by people during my workout. If I'm feeling extraordinarily vain, I do one exercise - for four sets - on biceps per week. Naturally, since my workouts deviate from typical stagnant gym routines, they elicit questions like: "What does that do?" Additionally confused because my shirt has sleeves and I usually lace my shoes up. 

Not a good look at the gym.

          To give credit where credit is due, I was already deep into my assistance exercises for the day about a week ago and was knocking out some BB Hip Thrusts (see video below.) Some guy comes up, introduces himself and is curious about who I am, what I'm doing etc. Never once did this guy ask about the exercise, BUT I saw him a few days later crushing a set of his own!! That's what I think is missing in today's training, people will so willingly take information and just parrot it to their friends without ever doing their own research or even trying the thing they're talking about. I call these "hollow claims" - the person reporting these things as factual has no substance or basis for opinion if you ever questioned them. That being said, if you've done research and practice what you preach, I think you're entitled to your opinion because you're willing to stand by and support it.

          That good looking guy up there is Bret Contreras, and even though he has (and never has) sleeves on; he probably has forgotten more about training than I know, so I won't say anything else about it. In fact, he's a successful trainer and if you're interested, The Glute Guy can be found here or his blog here. Anyways, to get back to today's topic: What Does That Do?

          Here are two tips, before you frustrate someone who is a lot bigger and scarier than you, take my advice on the matter. 

- 1. Think about the MOVEMENT before trying to identify MUSCLES INVOLVED. (make a deduction)

- 2. TRY IT YOURSELF.

Tip #1: Think about the MOVEMENT before trying to identify MUSCLES INVOLVED

          If you are anatomically savvy to any respectable degree, then this isn't too much of a challenge. To quote White Goodman - You might break a mental sweat as well! Anyways, in the video above we see Bret doing a Barbell Hip Thrust. Before we aggravate him by tapping his shoulder and having him drop 405 on his iliac crests, let's take a moment during our 12 minute rest intervals and try to understand what's going on here. 

• Loading is on/near the center of gravity, this is going to be a compound movement. 
• Angle between trunk and lower extremities increases and decreases, this is hip centered movement.
• Concentrically, the glutes and hamstrings need to contract to move the load.
• This is a compound, posterior chain exercise.

          Now get back to your dumbbell curls before you lose that sick pump. This is a great way to identify the purpose of an exercise you've never seen without bothering anyone, and more importantly, without looking or sounding like a dimwit. Who knows, you might even learn something! Weird right? If you remember anything from philosophy, this is simple deductive reasoning - applied to strength training. If premise 1 and 2 are true, your conclusion can be assumed to be true. Just for fun let's do one.

P1: You must be strong to bench 500 pounds.

P2: Carl can bench 500

C: Carl is Strong

          That was a blast. In addition, thinking in reverse can stop you from asking a question like "What's a good exercise for my calves?" Well: 

• Calves (with a straight knee) act as prime movers to plantarflex the ankle. 
• Straight leg plantarflexion with loading will work my calves.
• Standing heel raises ought to do the trick.

          My dad always warned that "It's better to keep your mouth shut and have people assume you're an idiot, than to open it and remove their doubt." What a pearl of wisdom that is, unless of course you have a question that is appropriate and the answer is not speed-bagging your face. 

Tip #2: TRY IT YOURSELF

          Here's a novel idea. Like the guy in my earlier story about the hip thrusts, just go and do it yourself. This should prove to answer all your earthly questions about the purpose of an exercise, and even better, how many reps you can do, and what the best way to program it into your workout is. You won't get nearly as much grief for asking the person you saw doing it if you're doing it right, or where you should be feeling it most - they may even join you for a bit. 

          The last part of that paragraph started sounding like a cosmo article so I'm going to stop there. Happy Training!

-Alex

Post 21: Rep Ranges, What Do They Mean?

          Ok, so this may not be exactly groundbreaking, but I've come to a pseudo-conclusion about rep ranges and strength development. Athletes may or may not notice patterns in rep ranges throughout their training and pick up some inkling (read: slight knowledge, or suspicion) of periodization without really realizing it. However, as coaches, just as every exercise should have a purpose, so do the rep ranges that govern how much work actually gets done. My initial understanding of rep ranges was low volume for core movements, high volume for assistance movements. As I gained better knowledge about energy systems, I figured that these concrete parameters need not apply for types of exercises, but for the strength quality desired in the training effect. What I mean by this was the typical low volume for strength and power, high volume for endurance and hypertrophy model. Later in the year we started messing around with time under tension (TUT) and recording our results before failure: total reps, speed, time etc. More recently, while experimenting with some "HIT" style workouts for my summer training - I gained more understanding of what I was actually achieving using different rep ranges. Finally to tie it all together, I was referring to some notes I made in the past from some of Louie's work on the dynamic method, and I saw light!

Prilepin's Chart

          In Louie's work, there is reference to Prilepin's chart and speed of repetition execution. In as few words as possible, it says:

-At 70% 1RM, force production decreases at the 7th repetition.

-At 80% 1RM, force production decreases at the 5th repetition.

-At 90% 1RM, force production decreases at the 3rd repetition.

          Now, these are going to be somewhat ambiguous figures, depending on the athletes you're working with, and what type of training effects you have created with them in prior sessions or training blocks. BUT we're onto something.

          What I'm getting at here, is that force production, the energy system targeted, and time under tension all play an equally important role when determining rep ranges. To use the most popular and common example, it's believed that 45-60 seconds (60 being on the high-end) under tension, with anywhere 30-45 seconds rest in between (with a high intensity) is optimal for developing hypertrophy. This is due to the fact that during this event (assuming there is no break in the eccentric-concentric chain) vasoconstriction of the vessels and capillaries within the muscle causes immediate post-set influx of fresh blood and the PUMP that people so often talk about. To bring this back together, assuming a quality rep takes 3 seconds, 45-60 seconds under tension lands us in the ballpark of 15+ reps, classic hypertrophy prescription! 

          Also, notice the quality of work done, according to the above parameters from Louie and Prilepin. You'll notice that when dealing with high intensities (85% and above) as we all have, that your speed of rep execution decreased a LONG time before you got to that 15th rep (including forced reps.) That's because this duration of exercise slaughters ATP-PC stores, and gets into lactate onset. Consequently, hypertrophy and endurance are two qualities attributed to the classic 12-15 rep range.

          In regard to this, I'm not so sure we've had it right all along using concrete numbers to determine training effects and stimulus, but we're on the right track. What many people overlook or tend to disregard is the cause of these training effects, and even then, this requires coherent execution by the athletes we train. I think rather, speed of execution, and time under tension are more relevant factors when training. To illustrate this, think of strength-speed training. Typically, 1-3 reps are used at 90%+ (again: see above parameters) to maintain speed of execution. While I agree that this is certainly a safe guideline for strength-speed, there's not a doubt in my mind that certain athletes with different muscle fiber compositions could possibly achieve a 4th or 5th rep without diminishing returns.

          Having said that, training optimally on an individual basis becomes a very tedious task, but it can be done. Using "tendo unit spotters" in particular when developing strength-speed, could ensure that athletes are completing the optimal number of repetitions based on their personal characteristics and thereby enhancing the quality of training effects that are created. This is additionally productive in ensuring that we get what we can out of individual athletes on any given day. In this scenario, a specified percentage, and speed of execution become the parameters for a given set, and rest intervals could be determined by heart rate recovery.

-Alex