This Week's Must Reads July 7, 2013

Tony Gentilcore on Pull Throughs for Big Time Strength!

Greg Robins CP Coach, always has great tips for all your strength and health needs.

Wil Fleming always puts out great info and is a Coach I highly respect.

John Berardi on Nutrition for Injury Recovery, a little older but still a great read

Jill Coleman is someone I recently started following and love the way she makes complex subjects easy to understand

As always check out the Prevail Conditioning blog for info on movement, strength, health, and recovery!

Coaching Acceleration Movement in Athletes PART 1

In my athletic career I have heard plenty of coaches make the following comment: "You can't coach speed. You are either fast or not." While I think these coaches were commenting on god given ability, they couldn't be more wrong. The fact is you CAN coach speed and you CAN coach your athletes to get faster. Otherwise, you are not doing your job as a movement specialist.

Acceleration is a change in velocity. In most cases this is measured from a dead stop to X distance in seconds.

WHY is acceleration important?
Simply put, if you can beat your opponent to the most optimal position, you win.

WHERE does this occur?
Practically this could be a football player getting off the line, a basketball player staying in a good defensive position, a tennis player getting across the court to return a hit, or in the most visible environment a sprinter's first 4-6 steps.

WHAT movements are we looking to coach?

POSTURE
If you can control your spine position while moving, you can put more force into the ground. Look for a neutral spine and head in line with the spine.  The weight room is where you strengthen these positions. Conditioning should be where you condition these positions, not just a time to run your athlete's to "increase their cardio." Every repetition is important.

BODY ANGLES
When your posture is in sync, your lower body needs to create solid angles to produce the highest amount of force into the ground. Bad angles = leaked potential force. Each step we are looking for one leg to be in full triple extension (hip, ankle, knee) and the other to be in hip/knee flexion, and ankle dorsi-flexion.

BAD EXAMPLE                                                                                        GOOD EXAMPLE




FOOT POSITION
I touched on it a bit in the body angle portion, but I believe it holds so much more importance. When teaching acceleration from a 2 point or 3 point stance I almost always see the same thing. A plantar flexed foot that pulls all of the weight on the athletes toes. What we want is a foot that is more dorsiflexed to create a quicker elastic response to the ground and a decreased amount of time to putting force into the ground. It all comes down to eliminating the "unnecessary movements" we don't need.

BAD EXAMPLE                                                                                                   GOOD EXAMPLE


Check in next week for PART 2 for some movement drills to teach acceleration. 

Guest Post: Keeping Fit While Traveling

Every once in a while I'll get a good guest post for DGSC. Today's post offers strategies to staying fit while you are traveling for work.

Keeping Fit While Traveling

By: Mike Manning

Even for a dedicated person with an established fitness routine, it can be difficult to stick to it while on the road. There are several reasons for this including lack of time, being too tired, and lack of facilities. Fortunately, there are many different ways to overcome these and other obstacles. Continuing to exercise while out of town can keep one feeling fit and can help work off some of the extra calories from dining out for three meals a day.

Today most hotels have a fitness center, but many of them have only the minimum equipment like a few treadmills, bikes, elliptical machines and potentially a universal machine. Additionally, the gym is usually in a tiny, low-funded room that does not have the type of equipment needed to continue one's routine. This is where research comes in before booking a hotel. On a recent trip to Maui I was able to book a hotel with a great fitness studio by checking through a travel site beforehand. I looked through all the Maui hotels and was able to find out which ones had the best fitness areas in my budget. I would suggest anyone traveling to do this same type of research in the future.

An alternative to working out in the hotel gym is exercising in the hotel room itself. Many hotels offer a fitness channel on the television. These channels will have several fitness programs cycle throughout the day. All of the routines will be designed to be performed in a smaller space with minimum equipment. Some of the programs will utilize equipment that can be borrowed from the front desk. One can also prepare their own workout routine or use one from the Internet like this one from Shape magazine.

Fitness while on the move is becoming somewhat easier as airports are responding to customers' desire to be more active. Some locations are offering marked walking paths while others meditation rooms for travelers to practice yoga or simply stretch and relax. Many in-terminal restaurants are also beginning to offer healthier options. For passengers travelling through Baltimore, Dallas Fort-Worth or San Francisco will be able to follow well-marked paths through the terminals to complete short half to one-mile routes. Adding this activity during a trip will not only help a person stick to an exercise routine, but will help offset issues that can be caused by air travel like cramped limbs or blood clots.

As a frequent traveler I used to find it very difficult to keep up with my healthy lifestyle while on a business trip or vacation. The key to all of these tips is to go into the trip prepared. Booking hotels, researching the area, looking into restaurant menus, and planning an itinerary with a workout involved are easily done if the right preparation is taken. Don’t cheat your healthy lifestyle just because you are away from home.

End of the 30 Day Challenge!

Several days ago I ended the 30 Day Challenge of No-Gluten, No- Dairy, and No-refined sugar foods. For those of you just reading, my reason for this challenge were experimental to see my psychological addiction to any of the following. Also, I wanted to see if there were any effects to my training.

30 DAY RECAP
Week 1: Intense sugar craves, initial loss of energy, abnormal protein and fat intake. No decreases in training performance
Week 2: No cravings, no noticeable changes in daily nutrition.
Week 3: Same, bored of nutrition plan.
Week 4: Only tough because I was looking forward to treating myself when I completed the Challenge.

Anyone looking to eliminate one of these three "types" of food from their diet should have the following ready.

1. A nutrition plan 
So many people enter into these challenges without a plan and get easily lost because they don't know where they stand. If you go on vacation you develop a plan to travel. If you want to ask a girl on a date, you develop a plan (even though it may not be the best plan). So why would a nutrition challenge be any different.

2. Have your "saves" in place
I knew I would struggle with dessert because I have implemented it as a meal since I was a kid. So I inserted a "save" around that time. This was either a protein shake, a fruit and peanut butter option, or a non-dairy non gluten, non sugar chocolate bar. Yes, they have those!

3. Find an accountable partner
Diet changes can be tough, especially when you choose one that you know will be tough for you. I love chocolate, milk, and tuna sandwiches. I could eat them all day every day. I knew if I did not have a partner to encourage me and keep me accountable to this challenge that it would be so much tougher. It was also cool to share experiences after and talk about what we liked and disliked.

IN THE END...
 I really enjoyed this challenge because I love testing my limits. I know if I only did things I was good at, my opportunity for growth would be much smaller. It was tough being with my buddies and denying a beer or ordering a salad at a mexican restaurant or watching my brothers eat donuts like they were getting ready to hibernate. However, I completed it and am proud that I have an experience to share with others who are thinking about a challenge like this.

If you are looking for a nutrition challenge to get you in shape for the summer, check out Advocare's 24 Day Challenge. They package all the things you need to assist your training program. Here is the link https://www.advocare.com/13051846/Store/default.aspx

Leave your questions and comments below!

Week 3 of the 30 Day Challenge

Not a whole lot has change from the last week. I am in a rhythm and eating a lot of the same foods. However...

I did fail last week at my buddies bachelor party. One night all they had was homemade pizza and a guy has to eat. It was interesting though because a lot of people had told me once I went back to gluten or dairy my stomach would freak out. So I waited and waited and nothing happened. Even the next morning I felt fine and had no GI distress.

It is good to know I am not going to get destroyed as I reintroduce gluten, dairy and even sugar back in my diet. I am smart enough to know I should not eat a buffet of donuts and milk because that would be a nightmare.

The challenge ends Sunday and I have one of my favorite muffin waiting for me Monday morning. For those of you who have just started a challenge or are thinking about it, comment below your thoughts or experiences.

Achieving Postural Excellence

Posture can be one of two things in your life. Either you understand spinal position and sit/stand with good posture. Or you don't. Simple enough. However, most people only think about their posture when someone tells them to sit-up straight or most likely when you read the title of this post.

NATURAL SPINAL POSITION

Our bodies are created to hold a natural curve in our spine. It is kind of an S shape that starts with your cervical spine, moves to your thoracic, down to your lumbar and ends with your sacrum and coccyx. There are many muscles that help hold your posture correctly (or not).  

Most gym jockees have no idea what a neutral spine is let alone holding spine position in a movement. One of the most common mistakes is when people lose their spine position in a Deadlift or Squat. But arnt those lower body lifts? Why would I worry about my upper body? Because if you don't then your back will hate you either immediately or in the near future as your load increases.

Another problem when teaching a neutral spine position is athletes moving into a lordotic position where your hips overly posterior tilt. Sometimes you might also see the ribs flare out or the chest stick out way too much.

COACHING CUES

First, check this post on learning to hold a neutral spine in a hip hinge.

Some common cues you might hear are: chest out, brace your core, chin tucked, scaps back and down. 
The truth is, the best cues are the ones that work. You have to know your client and figure out the one description that will help them out the most. Teaching your athletes to hold a neutral spine will improve their lifts, prevent injury, and produce results in their competition.



SUMMARY

Quality movement should be the most important focus of a training regimen. This will lead to greater power and strength gains in the weight room, which transfers into your sport. Whether you are deadlifting, squatting, pushing ot pulling, work to achieve a neutral spine.

Week 2 of the 30 Day Challenge

At the end of Week 2 of the 30 day Challenge I have found some comfort in my nutrition routine. I am a person who could eat the same meals over and over again for a couple months. I admit I am a little bored of the challenge because there is no challenge anymore. However, the benefits continue to show up.

VARIETY
As you know, dessert was the toughest meal for me to find a non dairy, sugar, or gluten option. My weakness was eating cookies or s'mores because they were easily available. Once I kept them out of sight they were out of mind, but my hunger to eat something sweet before bed had not gone away. So I got creative to find other options. Fruit smoothies and protein shakes have become a staple. The protein I use is the one "dairy" source that I allow in. I am not a believer in soy protein bases and ultimately try to avoid soy on all levels.

BREAKING HABITS
Another option I found was to fill up a little more than usual for dinner and go to bed without dessert. It has helped me break my psychological habit of always eating before bed. I was always so used to eating anything before bed and honestly have not missed dessert for several years until now. There are also strong habits that people have not related to the taste of food, but also the mindset of eating.


FINAL OBSERVATIONS
I am sleeping pretty well and not waking up as many times during the night. I am snacking a lot more on nuts and dried fruits. This is something I am trying to slowly weed out of my diet habits. My lifting performance has not changed at all. I am in the process of reteaching myself my Olympic lifts and continuing to better my coaching through my own trial and errors. The soreness post-training is what I expected it to be along with my recovery.

If you have joined this challenge or are eliminating any foods in your diet, comment below! When you share your journeys it continues to inspire everyone else along theirs.

Week 1 of the 30 Day Challenge

My 30 Day (no gluten, no sugar, no dairy) Challenge has not been easy. Going into week 1 I didn't expect it to be too harsh or ever reach a point of regret. However, Day 2 I was asking myself, Can I really do this?

Let's take a step back real quick. I am doing this challenge solely for the purpose of experimentation. If I am ever training people who are considering trying gluten, sugar, or dairy free nutrition, then I will be bale to give them a first hand experience. It may be different because I am eliminating all 3 at once, but I am still experiencing the "change" in nutrition. This is not a lifestyle change that I want to make because to be honest, I do like bagels and sourdough break and I believe there is a time and place for it.

DOOMSDAY

The first 3 Days were the worst for me. I was surprised on Day 2 after my lunch how much I was craving sugar. A cookie, brownie, chocolate bar, anything. I am big on dessert each night and after 1 night of not having it my mind and stomach were freaking out. It has been very eye opening to my body having a sugar addiction. This is definitely something that I will make a change in the future to not rely on a sugar packed dessert each night.

THE RESULTS

Up to this point I have found a few great outcomes from eliminating the big 3. First, I have been sleeping better on a more consistent basis. On 5 out of 7 nights I have slept an average of 8 hours a night like a rock. The other 2 nights my sleep schedule was off due to a late work night and a late weekend night.

Second, my training performance has not decreased at all. My numbers have been on point for my Olympic Lifts and upper body pushing. My legs have been a little more sore than usual, but that could be due to a new program I started last week.

Lastly, I have become a lot more creative with my meals. People think you have to rely on salads all day everyday, but I am enjoying what I am eating while only eating a salad for dinner which is normal. I am eating a ton of lean meats and fish, nuts, berries, vegetables, and fruit has become a sweet treat throughout the day.

FUTURE PREDICTIONS

Heading into the next 2 weeks I want to make sure I am not getting bored of what I am eating. I believe a lack of variety or enjoyment in any nutrition plan will ultimately lead to failure over time. Also, I need to find more recipes, that follow my challenge, that provide more of a crunch. I miss the bread texture and taste. 

30 Day Challenge!

I have decided to start a 30 day nutrition challenge. Not because I don't eat healthy, not because I am trying to lose weight, and not because I am trying to cleanse. Rather I want to see what all the hype is about eliminating certain foods out of my diet. In this profession, experimenting on your body is the BEST experience you can get to be real with your clients and give them your best opinions. Like my mom always said, "Don't say you do not like something before you have tried it." 

THE CHALLENGE

Eliminate the following:

Gluten, Refined Sugar, Dairy

Entering this challenge I am not concerned about the gluten, but I am concerned about the dairy and refined sugar. Personally, I struggle with refined sugar because dessert is usually where my nutrition goes to poop. However, I have set myself up with the necessary support to do this.

TIPS AND TRICKS

First, if you want to join this 30 day challenge with me, go for it! Do not hold back. Here are some tips that may help along the way.

1. Make sure you have a friend to do it with. Accountability is key and will help you in the long run.

2. Know what is in your foods! Do not guess or hope that something is not in there. Do the research.

3. Plan out your meals so you know what is coming.

4. If you are going to do this, keep a journal about how you feel or what changes you may see.

HELP

If any of you have tips for a challenge like this, thoughts on substitute foods, or any advice I would love to hear it. Nothing in my training regimen will change (oly lifting, power lifting, single leg training) or my sleep schedule. I will update you all as much as I can about my journey and I hope you share about yours as well.

Good luck!

Choosing 1 Exercise for Life...

The following post is from my work, Prevail Blog.

The team at Prevail has been talking about their favorite movements or exercises to do in their programs. Some of us love metabolic work and others are more strength based. So we proposed the question: 

IF YOU COULD ONLY DO 1 EXERCISE FOR THE REST OF YOUR LIFE, WHAT WOULD YOU CHOOSE?

Office Manager jade MUNDELL:

I would probably say a Tabata of some sort because they are quick, intense an effective. I like that I can add them into any workout to boost metabolic work. Also, if I’m short on time, I can do one anywhere with no equipment.

Coach jacob GOODIN:

I suppose I would have to say the deadlift. It uses and coordinates more muscle mass then any other lift.  It also builds posterior chain strength, a nice bootay, and when coached correctly can help fix a host of postural problems.  Plus, nothing feels better than ripping huge weights off the floor and then dropping them.

Coach juliann LYNCH:

My number one is a deadlift, but I love the push up as well. They require great scap and core stability through out the entire exercise. Plus, they can be done is so many different ways to alter where the workload is concentrated and body tension is really needed.

Coach peter BLUMERT:

The Snatch. It has/teaches all the components of pure athleticism: mobility, stability, technique, power, strength, balance. More so than any other exercise, if I can still do a full squat snatch in 30 years from now, I will be a very happy old man. 

Coach chris ECKLUND:

If only one: Clean - Front Squat - Jerk (from the floor). Probably a 2:2:1 ratio. Great posterior chain pull from the floor (and relatively light for us old guys). Helps maintain hip and ankle mobility, grip strength, upper body pulling patters.  Good scap stability and dynamic pull. Triple Extension explosive movement. Love front squats, so I like this combo because it gives rise to various catch heights (catching high into a full squat, catching low in a squat). Also, the jerk for upper body push and shoulder girdle stability.  Good eccentric shoulder press pattern.

Coach daniel GUZMAN:

I would choose any form of the Clean (from the floor or hang, high catch position or low catch position). First, the clean is a movement that I have a lot to work on and I know I could continue to learn and perfect my clean for the rest of my life. It is a dynamic movement that calls for specific direction and rate of force development by recruiting  typeII muscle fibers. One of the top choices for athletes as well.

S&C in a High School Football Setting

This past month I have been grinding day in and day out to learn as much as I could working with a high school football team. Unfortunately it has taken me away from my blog content, until now. Fortunately, I have taken away so much more experience and knowledge that I can now share with my followers.

1. START WITH THE BASICS
Any solid S&C professionals know that the more individualized a program is for an athlete, the better you can address their needs/wants. The only problem is that as your numbers increase your coaches to athlete ratio can exceed a manageable number. The danger then becomes not being able to correct an cue every athlete appropriately.
So how do you approach large team training. You start with the basics. Choose the movements that are of highest value and start everyone at the same level. With any team I might choose to work on a neutral spine, eccentric loading, and mobility of the hips and ankles (leading to oly lifts, squat, hinge, push, pull, etc). Of course the team's past history of training could allow room for other foundational movements to take place. The point being is to start everyone equal and demand them to earn the movement. Some athletes are motor geniuses and might learn this in a week, while others may take a month.

2. LEARN YOUR ATHLETES NAMES
Some of the high school football players enjoy being on the team and only want to earn the jersey to wear every Friday night. That being said, they do not always show up motivated to train as hard as they can. That is an atmosphere that must be created over a period of time. However, by learning a few names and creating somewhat of a relationship with the players will show them you are not just a random coach trying to teach them to lift. We care about their success, safety, and experience in their sport and learning a name can show them you care.

3. BE WILLING TO COACH EVERYTHING
I am specifically talking to the coaches who are not running the training. I spent the first month with the team as an extra coach to help cue our athletes with positioning and technique. One day I could be coaching their hinge or squat station, the next day I might be working with them on their corrective or soft tissue work. Of course and olympic lift takes more coaching and cueing than an ankle mobilization drill, but they are all of importance and someone has to do it. So in everything you do, do it to the best of your abilities. Would I rather coach a higher difficulty lift, sure. But you can bet I will coach a mobility exercise to the best of my ability as well.

4. TEST YOUR ATHLETES
There must be a start and finish in your season, off season, etc. Therefore, you need to test your athletes to give them concrete evidence of the results they are getting from training. Also, coaches needs this in order to study their program and see the reasons why their athletes are or are not getting better. We want our athletes to know that every time we go into the weight room or onto the field it is with a purpose!

Also, here is an extra video of my deadlift update from 3 weeks ago. My goal is 300 by December!

This Week's Must Reads April 7

Here are some great articles to check out from last week!

Prevail Conditioning's Jill Latham shares a video on resistance training and protein intake.

Charles Poliquin on eliminating grains from the diet!

Precision Nutrition posts about nutrition for children. What should they be eating?

Wil Fleming writes an easy "start up" program to Olympic Lifting.

Enjoy this reads and have a great week!

Exercise Helps Cancer Patients

I have the privilege of publishing a guest post today by Melanie Bowen. It is great to submit guest posts every so often and this one is really special. She has done research on the benefits of exercise for cancer patients. This is an important subject and I really think you will all enjoy this. 

Exercise Helps Cancer Patients

It is no secret that there are many benefits of exercise. People are always reminded that exercise can help to reduce stress levels, increase energy levels, allow people to lose weight, and reduce the chances of acquiring diabetes. Until recently, many healthcare advocates encouraged cancer patients to refrain from exercising when they were in the process of getting treated for the disease. The false assumption was that if they did not exercise, they would have more energy to spend doing other things that they needed to do. However, this is no longer the case. Today’s healthcare officials encourage patients to still exercise while they are going through treatment and even after the treatment is completed. Exercise will allow the patients to have more energy, increase their muscle strength, and reduce the chances of the cancer returning; therefore, cancer patients should talk with their doctors about developing a safe exercise routine for them.

Chemotherapy and radiation treatments have the tendency to bring on a lot of fatigue for patients. The fatigue will vary and could even be more severe with certain cancers such as mesothelioma patients. With many patients, the fatigue is extreme and prohibits them from enjoying a good quality of life. Proper exercise can help to combat these effects. By properly exercising, the patients can begin to increase their energy levels, and in return, they will be able to enjoy a more independent and productive life. As the patients exercise, their bodies will release endorphins, which are feel good hormones. Therefore, not only will the patients begin to have more pleasant feelings, but they will also get an energy boost that will allow them to respond better to their cancer treatment.

A second result of cancer treatment is the weakening of bones and muscles, and as a result of this, many patients have been known to experience fractures and not have enough strength to handle the treatment. Both cardio and strength training exercises will help in this situation. These exercises will allow the patients to increase their muscle strength, and in return, their strong muscles will better protect their fragile bones. As the patients become stronger, the inability to respond positively to the treatment will be reduced. 

Chemotherapy and radiation are known to destroy cancer cells, which leaves the possibility of the cancer returning. However, exercise will help to strengthen the immune system, and this will result in the body having a better chance of fighting any cancer cells that may return. Therefore, patients should always be reminded of the importance of exercising during their treatments, but the importance of exercising after the treatment should also be emphasized. 

- Melanie Bowen -

This Week's Must Reads Mar 30, 2013

Here are some great articles from the week. Check in every week for all the best articles on one page!

EliteFTS posted an inspirational article by Coach G. Do you have the will to get better?

S&C Research is a research review by Bret Contreras and Chris Beardsley. This article on sleep!

Eric Cressey offers helpful advice on preparation to start sprinting in your programs.

The Smarter Science of Slim has great insight to not fear fat! How to find the right choices.

T-Nation posted an interesting article by Ben Bruno on Static Stretching. Good or Bad?

Prevail Conditioning is always posting great stuff on their blog. Check in every week for new updates!

Happy Easter, enjoy time with friends, family, or even some solitude.

Importance of a Training Regimen for Firefighters

Firefighters have a very physically demanding job. Not to take away from all the logistical and emotional strength that goes along with it as well; however, simply being able to perform a variety of movements in a specific time is important.

Let's take a step back. When I was in college at Westmont in Santa Barbara, there was a huge fire that ran through the school (The Tea Fire). I remember firefighters were being called from all around California to help put out the fire. These men and women must have worked continuous hours, possibly days, without a break. I am so thankful for everything they do and did that weekend to help our school and community in our time of trouble.


THE PHYSICAL
Imagine the strength and endurance an individual would need to do this. The jacket, trousers, air equipment, supplemental equipment can weigh up to 70+ pounds. On top of wearing all that extra weight, these people have to physically work as long as it takes to get the job done. Whether this is putting out a fire, showing up to medical calls or being on a hotshot crew. It only makes sense that firefighters would need a well thought out training regimen in order to keep their movement and performance at a high level to be able to do their job.

The Journal of Strength and Conditioning Research published a study in their March 2013 issue regarding physical fitness in Firefighters. This article said "The lack of an appropriate regular exercise program for these professionals may contribute to high on-duty injury rates and deaths caused by heart disease," (1).

FUNDAMENTALS OF ACTIVE DUTY
The article goes on to talk about the physical, mental, and emotional demands an individual will encounter while on duty. So what type of exercise program does a firefighter need? Look at the basic demands of active duty.

Low intensity physical activity for long periods of time accompanied by random bursts of high intensity activity.

WHAT SHOULD THEY DO?
I propose the following. Train for strength, train for endurance, condition healthy movement, prevent injury. First,  firefighters need to have a foundation of strength just to wear the uniform (literally)! We are asking them to save our possessions, workplace, animals and personal lives. Second, they need to perform various movements for an undetermined amount of time. They don't know if they will be working for 5 minutes or 5 hours, so I high level of endurance is required. Thirdly, teach healthy movement. This is a career that people will plan to stay in their entire lives. Even if that leads to a desk job later down the road, you still want to allow that person to be able to enjoy their movement. The program should never be designed to sacrifice good movement for better conditioning only to let their bodies fall a part later on. As coaches we always want to teach proper positioning and correct movement, end of story. Finally, if a firefighter is injured, then they cannot do their job. So take the correct approach to injury prevention in your program. A big part of this can be the recovery outside the training program.

Be thankful for these men and women who work in our communities. If your a firefighter seeking a good program, look for these things.

 

This Weeks Must Reads Mar 24

A lot of cool stuff to check out, this week.

Eric Cressey shares tips for people who stand all day.

Ben Bruno weighs in on single training, specifically Skater Squats

Poliquin on bulletproof abs, What are the best exercises?

The Smarter Science of Slim blog talks about the fear of fat. Does eating fat create fat?

As always check out the Prevail Conditioning and follow on twitter @PrevailCond
You can find me @danielpguzman on Twitter

Enjoy the Week!

Generation UCAN

I grew up playing soccer my entire life and played at the collegiate level for Westmont College. I continue to play in a few leagues during the week and last Sunday got to do a little experimenting. At Prevail Conditioning we sell Generation UCAN products which are sports nutrition products. The Sports Drinks are powered by SuperStarch, which is their highly researched carbohydrate nutrition drink (used with non-GMO corn by the way!). Many of my teammates chug 5 hour energy or Red Bull energy drinks before the game and I always tell them there is a better product out there! As many of you coaches, athletes, trainers know, most of the time the best way to figure out what works is to try it yourself.

Generation UCAN is clinically proven to work and provides a consistent release of energy to your body. With the enhanced fat burn and speedy recovery because of the stable glucose levels, this is a must have product for all your athletes. Here is my trial with UCAN.

THE EXPERIMENT

I play a full 90 minutes each Sunday game and never really reach exhaustion, but more general fatigue. I was interested in the product because I eat a few hours before the game and most of my fatigue comes from my body dying for some food. However, if I eat too close to the game I have to deal with annoying stomach disturbances for the first 45 minutes (some of you may sympathize). Also, after my games I am so exhausted and it takes me forever to recover. Keep in mind I am constantly training and stay up with my conditioning, so it has nothing to do with with my energy system levels.

The UCAN Pre-workout Sports Drink claims to NOT bother the stomach, cause a rapid insulin spike, or cause an after crash.

I mixed the UCAN with 16 oz. of water 30 minutes before my game. I wasn't hit by an electrifying energy spike which was nice. I felt solid the first half of the game, which was usual. The second half was the real test. I never felt the late-game fatigue or tiredness that hits the last 10 minutes. I truly felt energized to continue playing. 

RESULTS

Now the game was only 90 minutes long plus warmup, I would say 2 hours tops. So anything beyond that I am not sure how it would have affected me, but I felt I had more in the tank when the game ended. What was even more impressive to me was my recovery. I felt great the rest of the day when usually I am beyond tired, until it is time to hit the sack. 

If you are looking for a Pre-Workout Sports Drink to try, Generation UCAN is at the top of my list. (Flavor: I chose Cranberry Raspberry, but there are others as well.)

FINAL THOUGHTS

I am a big fan of consuming protein before you're workout and Generation UCAN has the same Pre-Workout Sports Drink with protein added. Here is Generation UCAN's website, you should really check it out. I used it for soccer, but it could definitely be used for a variety of sports and competitions. Once again if you have not heard or tried out any of Generation UCAN's products, check out the website and get a product to try.

This Week's Must Reads Feb 26

Greg Robins, a Cressey Performance Coach, offers weekly advice from nutrition to variety to your program design.

Poliquin writes about getting faster through quicker movements in your lifting

T-Nation posted an article by Tony Gentilcore about learning a solid deadlift, you know I couldn't resist.

Wil Fleming shares his insights on Olympic Lift Pulls

John Berardi talks about the different types of clients and how he helps them out.

Have a great week!

The Best Way to Increase your Training Intensity

What is the best way to increase your training? A well thought out nutrition plan, the perfect program design, a solid recovery regimen? While those are all great things, there is something even better that will take your training to the next level.

The best way to increase your training is with a great training partner. I have had several solid training partners in the past. In college, one of those guys was Ben Gordon (an Arizonan native). Like myself, Ben has a hunger to always get after his training. We would meet at the field an hour early to do additional skill work, or meet in the gym before or after practice to get in a lift. We had a training romance that matched us up perfectly. Here are 3 things to look for in a great training partner:

1. Consistency
The first thing you want in a solid training partner is a person who will show up consistently to train. Whether this is in the weight room or in your arena of competition, your training partner needs to be there. Rain or shine, just showing up is half the battle.

2. Desire
Yes, it sounds kind of cheesy, but it really is true. Think about the athletes on your team or even the people you work with. Things happen when someone's attitude reflects their desire for improvement and when they enjoy putting in the hard work, even when no one is there to see it. First, attitudes are infectious to the others on the team, especially when it is just you and your partner. Second, the greater the desire, the harder you will train.

Ben and I saw tremendous growth transfer to our practices from our skill work and strength training sessions. Not only did we notice, but our coaches and teammates noticed as well. More than anything, your desire to become a better "_______" for your team or your organization will gain the respect of others, causing them to want to work with you.

3. Understanding
Finally, you want a training partner who has a similar sense of direction. It is challenging to have a training partner with a different end goal, or even worse, no end goal at all.  Showing up and getting in shape is fine, but it is the mutual understanding and accountability that creates a great training partnership. In college, I knew I wanted to become a better soccer player. I wanted to work on my skills and train in the weight room: the most beneficial way to hit those goals. Ben shared the same goals and we had an understanding.

                                            (Myself on Left, Ben on Right with ball)

CONCLUSION
I spent a ton of quality time on my favorite field in the world (Peg Lovik at Westmont) and I had a passion to improve in the areas of my game that needed work. My training was always better when Ben and I were working together an hour before or after practice. Without a doubt. Find a solid partner to train with.


The truth is, sometimes one of us would show up tired from classes, and the other one was right there to raise the intensity and hold the other accountable to our end goal. Or maybe one or both of us needed a push to get to the training room for some recovery. And the days when we were both fired up ready to go, it was simply a beautiful sight to see.

I have had many other solid training partners throughout different times of my life (Nick Hale, Shane Vereen, Chris Ecklund, Frankie Larez) and my training intensity was always higher.

Do you have a training partner? If so, do they have these 3 fundamental values? Share your stories of the times your training was higher or more intense because of a solid partner. What are some things you look for in a training partner?

This Week's Must Reads Feb 9

Here is what you may have missed from last week. Check it out.

Elite FTS posted an article about working the behavioral aspect when training clients.

Mike Robertson shares some tips to organizing your program design time most efficiently.

Bret Contreras wrote a monster of an article on coaching cues that are to the point!

Smart Group Training put up an in-service with Wil Fleming teaching Olympic lifts

Eric Cressey shows how to get out of the sagittal plane. Important for all populations of people.

Precision Nutrition's research review article on coffee.

Enjoy!

This Week's Must Reads February 1

In case you missed them from the week, check these must reads now!

Eric Cressey shares a power lifting tip about taking tension out of a bar before you begin a deadlift.

Chad Waterbury talks about a Dynamic Neuromuscular Stabilization and what he learned from USC's Movement Performance Institute this past week.

Myofibrils and more! This is a funny physiology song that got passed around my work.

T-Nation published Dan Trink's article on how to tweak some of your exercises for you experienced lifters.

Have a great weekend!

The Hulk Shake

Veggies, Veggies, Veggies!
I preach this to all my athletes and general populations all the time. I know we all heard this as kids and might have had some traumatic experiences with Brussels sprouts. However, they really are the key to success in training and an overall healthier lifestyle.

Eating 6-8 servings a day can seem nearly impossible and will be tough for most people. But what about drinking them?

This is my recipe that has come to be known as "The Hulk Shake". Here is the recipe, (remember I am not a measuring type when it comes to shakes)

1 handful of spinach or kale
1 handful of broccoli slaw (Trader Joes)
1/2 a cucumber
1 handful of pineapple or mango chunks
1/2 a cup of apple juice

Options:
You can substitute apple juice with pear cider or other light fruits. Nuts are great to throw in and sometimes I throw in chia seeds. The key is to get in at least 3 vegetables in this.
Also, you can throw in a neutral flavor protein if you want, but I have made it as a morning veggie drink and like to get my proteins from other foods.

Try it and let me know what you think! I guarantee you will feel the energy of the hulk.

(A big thank you to my mom who inspired me to the Hulk Shake)

The Deadlift Devotion

The Deadlift is a great exercise choice for athletes or general populations looking to gain power, posterior chain strength, and even postural stability (more on this soon). However, not all coaches should use it for their athletes. Now before you click the unfollow button hear me out. I hold the deadlift as a top priority in my training philosophy because of the high amount of muscle recruitment, true hip hinging emphasis, and amount of power that can be developed. The truth is not all coaches know how to coach the deadlift, therefore why coach what you cannot preach or have never experienced yourself?

I had deadlifted in high school, just like every other high school football player and learned all the bad mechanics as most others and complained of the lower back pain and so on. 

As a young strength coach I have made it a priority to find a good mentor (I am lucky enough to have more than one: Chris Ecklund and Peter Blumert), to teach me how to properly deadlift in order to better coach this exercise. I really like what Mike Boyle asks, "Are you a know-it-all or a learn-it-all?" I strive to be the latter. 

I started out from the most basic hip hinging exercises and progressively worked into my RDL movements to a modified deadlift pulling from a rack and finally to a conventional deadlift pulling from plates. Through many workouts, technical errors and successes, and a two solid mentors I reached a point where I look like I know what the heck I am doing.

The following video is a compilation of deadlifts I pulled on different dates up to this week. The first video is my first pull from ground level. During the different clips, watch my progressions of hip mobility, tempo, and spinal stability throughout the 3 month period. You will notice in the last 2 clips I have double banded the bar to enforce the correct postural mechanics.

Growing up an athlete and collegiate soccer player a lot of movements were easy to pick up, but putting in work to get better at anything is always always always a better reward than reading it from a book and taking the author's word for it. So if there is a movement you can improve on in order to become a better coach put in the work. 

No one expects you to be perfect and know everything in this industry because that is exactly what it is not. The fitness, health and performance industry is always changing with the people you work with and their specific needs. The olympic, power, strength lifts; metabolic and cardio circuits, nutritional guidelines, injury prevention and rehab exercises, etc, are all there; you just have to put in the time and hard work to become better at what you do. How hard are you willing to work in order to become a better coach?

This Weeks Must Reads Jan 26, 2013

Sorry for missing last weeks must reads. I have been working on a huge project that is just about done. Without further adieu here is this weeks must reads.

Prevail Conditioning put this one up a couple weeks back, but there is still great information on Thoracic Spine mobility exercises.

Eric Cressey posted an awesome article about successful training programs. It comes down to simplicity and individualization.

T-Nation put up an article by TC that was eye opening to some of the foods we enjoy every day. From shrimp to soy you will be surprised.

Bret Contreras has an awesome "Glute-Off" video where Charles Staley and himself compete to see who could BB Hip Extension the most weight (with great form I must add). Just a cool video to check out.

Wil Fleming is one of the masters when it comes to Olympic Lifting. Check out his article to become a better coach.


Thanks for reading and enjoy your weekend.

Healthy Fascia for Healthy Functioning

Many of my athletes and general populations tell me about these sore spots or "knots" on their body from training each week. Where do these knots and trigger points come from? Well, it is all part of our body's natural response to exercise or poor posture throughout the day. We get a knot in our back from sitting at a computer and an anterior tilt of our humeri and the muscles that work around the shoulder. Other situations could be a tough consecutive days of training and our muscle tension is increased. Now our bodies have a heightened sense of muscle activity or overactive muscles that need to be inhibited. We can inhibit the overactivity of our muscles by breaking up the micro-trauma in our fascia through self-myofascial release. In theory, we are working towards creating an optimal length tension relationship for our muscles because they are out of sync at this heightened state of tension.

What can we use to perform self myofacsial release?
There are a number of tools around your house that can be used. Here is a list of things that could work:
- golf ball
- tennis ball
- baseball
- lacrosse ball
- pvc pipe
- rolling pin (cooking)

Some of the tools that are more common amongst training and performance centers are foam rollers. At Prevail Conditioning we also have pvc pipes for our clients to use.

So how do we perform self myofacsial release?

These tools are used to apply pressure to our "trigger points" in order to inhibit our overactive muscles and release the tight uncomfortable sensation we experience. In the following video I demonstrate how to use the different tools (golf ball, tennis ball, pvc pipe, foam roller) and which muscle groups they work best on, from my preference.

Review:
Use the golf ball for the arches of your feet.
Use the tennis ball for your glutes while stretching the muscle.
Use the PVC pipe for your legs.
Use the foam roller for your back.

Releasing the trigger points and knots on our body can be achieved through self myofascial release and will enable your clients to move more efficiently and simply feel better. If you have any more questions abut self myofascial release or other tools that can be used for certain places, leave a comment below!

This Weeks Must Reads Jan 12

Here are some great articles from the top fitness and health professionals this week.

First up! Bret Contreras wrote a monster of an article on Glute Imbalances. He has a passion for research and does an awesome job transferring the data into practical terms for people to understand. If you are a coach looking to get better, you need to check this out.

Next, NASM (National Academy of Sports Medicine) posts a ton of quality information pertaining to training and nutrition. This post on Simple Sugars gives readers the "behind the scenes" nutritional info most people never see (unless of course you studied health sciences in college).

For you weight lifting enthusiasts Bob Takano writes about evolution and history of Weight Lifting and Coaches during his time.

Last but never least, Eric Cressey breaks down proper Push Up technique to get the most out of this exercise. Always informative and technique-oriented just how I like it.

Have a great weekend!

This Weeks Must Reads, Jan 6

It is really important to keep up to date with what the top fitness professionals are talking about and the new research that is coming out. However, it is understandable that most people do not have the time to read up each week. Therefore, I am committed to finding the most beneficial and up to date information written by the top professionals in the industry to save you time on the web.

Wil Fleming kills it with a Breakdown of the Snatch in a lengthy, but worth every word article on T Nation. If you are enjoy Olympic Lifting and are looking to get better, this is for you.

Gray Cook and Brett Jones talk through the Kettlebell Squat in an instructional video on FMS' website. Ketlebells are great tools to throw in your programs when used correctly and safely.

Dr. Berardi discusses Getting in Shape after an injury and shares a time when he recovered from injury.

There were definitely more great reads, but these were at the top of the list for the week. Share these reads with friends and enjoy!

Proper Spine Position for Hip Hinging

Part 1: TEACHING POSITION


The Deadlift is an extremely beneficial movement that when coached correctly can result in serious power enhancements. So where do you start?

IT ALL STARTS WITH THE SPINE
First, you have to teach your athletes how to correctly position and stabilize their spines before you even lift a load. I start by using a dowel (PVC, Wood), to help my athletes find three points of connection: head, Thoracic Spine, and sacrum (or top of your butt). Use a picture or video to show this. A few reasons an athlete may not be able to start here, could be horrible posture (usually in a kyphotic state), or the occasional ponytail which can offset the dowel. I'm serious about this one!




THE MAGIC DOWEL

Once your athlete can maintain those 3 points of contact with the dowel we can coach the hip hinge. First set your feet at hip width. grip the floor with your feet and neveret them come off the grouns. Now the hip hinge is the primary movement of this lift where the hips are moving from flexion to extension (or in our beginning stages extension to flexion). The key to coaching this part is to enforce maintaining the 3 points of contact throughout the entire movement. When returning to hip extension we want to reinforce squeezing the glutes to finish the movement. Make sure you look to see if your athlete is using their spine to finish the movement or their glutes!

Coaching cues to perform the movement:

- big chest, chin tucked, shoulders back

- squeeze the glutes at hip extension

- brace your torso and create stiffness before starting the movement


Spine Position will make a huge difference for you and your clients overall physical health. When taught correctly, this movement will show up in many different lifts and set your clients up for success.