Exercise Reflects Movement: Resistance Bands to help fix faulty strength pattern

To teach is to coach

Whether you are a high level athlete or a beginner to exercise, I believe my role as a fitness professional is to coach movement patterns. This can sometimes be a tricky thing because everyone learns differently (I’m sure you can relate to a teacher making sounds like Charlie Brown's teacher during a lecture and your thinking, “What the hell was he blabbering about.”) One of my favorite tools to use, to help correct or teach stability is some form of resistance tube or band. Why? I can effectively teach imbalances in the body with saying very little to help change a habit.

We can typically trace our asymmetries due to utilization (or lack thereof) of our preferred side in daily activities, sports, injuries, etc. Whatever the reason, the result is creating a faulty movement pattern and if unchecked, influence how we perform an exercise. 

Movement requires muscle recruitment to perform a specific job. A resistance band with the right amount of tension is forcing the body to work stabilizing muscles (not primary movers) to create tension. Tension is a fundamental element to strength training and if the primary movers are acting as stabilizers, than the result will be weakened stabilizing muscles. If you are a fan of Bill Belicheck's, "do your job" motto; well the body works in a similar manner.

Practicing the Deadlift with a Resistance Band

Ultimately, I perceive training as teaching the body to take an ordinary body weight pattern and to handle weight the same way (programming for a max lift or competition being the exception). I’ve come across a weight deadlifting that altered my form in the hips and knees. Instead of ignoring the problem, I tried using a resistance band to help in the exercise. As the result, I grooved a more competent pattern that allowed me to lift the weight. Think of this, an elevator has a maximum capacity for weight and warns not to exceed that weight. Well, our body is the same way but unfortunately, it doesn’t come with the warning sign.

 Now, I’m not saying a resistance band will cure every problem. Just like any tool, it can be used poorly. And if that’s the case, what purpose does it serve? Bad form is bad form and nothing will correct it unless someone is taught properly how to perform it. If you experience pain that won’t go away, please get it checked it out. Otherwise, enjoy the best tool you can buy for $2.00 to help in your training. Best of luck in your training!

To Foam Roll or not to Foam Roll, that 'tis the Question!

To many, the foam roller, posture ball, tiger tail or any other trigger point/myofascial tool represents a form of unrelenting torture. To others, it serves as a peaceful and relaxing way to pass the time. Whatever the reason, these tools can be very effective to help restore imbalances of the body, if used properly. Provided it’s not an injury, I believe in the former. This blog is not about listing the benefits but how to get the most out of these tools.

1) Knowing what to work on: If it’s not tight, move on. On a scale of 1-10, try to find an area that is between 6-8 in terms of discomfort. If the area is extremely sensitive, maybe try a less aggressive tool (but still work on 6 or higher). If it’s still sensitive (and it’s not an injury), my recommendation, “SUCK IT UP CUPCAKE!” But seriously, once you have found the dysfunction, work on it for 5-10 controlled diaphragmatic breaths. You are trying to improve the quality of the tissue, so it stands to reason that any change to the system might not be comfortable. If tissue quality is restricted it will effect movement and ultimately effect your training. The good news, with a little TLC it will get better.

2) Your body is a wonderland: Forgive me for the lame John Mayer reference (it was an awful song. And I apologize if I offended any John Mayer fans out there but he was just an awful artist). However, when it comes to self-myofascial work, feel free to explore the body. Our body is not two dimensional, so you can get into some nasty areas. Don’t fall in love with the same area. Sure you've worked on the popular areas like the back, quadriceps and IT Band but what about the Vastus Medialis and Lateralis (two of the four muscles making up the quadriceps) and biceps? My recommendation, don’t roll on any bone, the neck, abdominals and lower back but everything else is fair game!

3) Get in and get out: It’s like spending time with the in-laws, you don't want to be there any longer than you have to be there. You could spend all day finding tight areas (I am referring to rolling and not the tightness or pain the in-law visit is causing). Ultimately, the goal is to get the body primed for the different movements it will be performing that training day. So it makes sense to start your warm-up to loosen the body up and lubricate the joints. My recommendation, pick two areas to work on. If you spend more than 10 minutes, I’d recommend seeing a good massage therapist instead.

4) Movement inhibitions: I must admit, this becomes a gray area because when is something just tightness and when is something injured. But since most people have sedentary jobs, movement is an afterthought. The pain or discomfort you experience when you exercise, is nothing more than extreme muscle tightness. Don’t you think sitting at your computer for 8 hours with very little movement had some consequences? Imagine trying to take that same stiff and cranky body to the gym and performing back squats, (which requires the full body's cooperation to perform) do you think the hips, knees or back might revolt against the movement and weight load? My recommendation, ask a fitness professional you trust to show you some areas to roll. If it feels better, cautiously continue with the exercise program.

5) Picking the right tool: I am generalizing but usually the smaller the tool, the deeper it digs into a specific area. A foam roller is sometimes too bulky to use on a targeted area like the chest or biceps, so I suggest using a dense ball like a posture or small medicine ball.

6) Injuries: If your daily morning ritual isn’t to grab a cup of coffee to wake up but instead reach for a foam roller because you can’t move without rolling, “Houston, we have a problem!” Remember, as helpful as these tools can be, they are not duct tape. Once there is an injury or a movement dysfunction, no matter how much rolling you do, it will not fix the problem. My recommendation, if the discomfort or pain lasts more than a few days, get it checked out by a medical professional.  

Nothing will replace the skillful hands of a good massage therapist. But maybe you don’t have the time or money to schedule an appointment. You only get one body so I recommend treating it better and helping it with a little “body maintenance” of myofasicial work. Understand what these tools are and what they are not and I believe you are off to a great start to your training session. Best of luck in your training! 

Purposeful Training: Understanding and Improving the Energy Systems

“Mind over matter,” or “matter over mind?” Sometimes the mind is willing and the body isn’t or vice versa. Whatever the training, intensity is a very real variable that must always be considered. Breaking through barriers safely is not easy but a great way to chart training progress is to understand how to program toward your goal. Aerobic exercise is with oxygen (think of prolonged steady paced activities such as distance running) and anaerobic exercise is without oxygen (an activity that is brief due to its strenuous effect on the body include sprinting or heavy weight lifting). 

How do you use this information? Simple, depends on the goal.

Since aerobic and anaerobic are different energy systems, anyone can benefit from this training methodology. However, it especially holds a lot of value for athletes due to the type of energy requirements needed for their particular sport. The aerobic system will require lower intensity exercise of four minutes or more. The lactic acid energy system, a form of anaerobic exercise is less than two minutes of higher intensity training. If your sport requires performance at extreme bursts of max effort, than you will need to develop the alactic energy system, which is less than 15 seconds. With this information, you can now pick exercises that 1) fit your skill-set and 2) can be performed safely for the amount of sets, repetitions, or time needed to improve that particular energy system. Some sports require a combination of energy systems to be worked in order to improve, and this is the heart of Strength and Conditioning training. 

The Polar FT60 is easy to use

Whatever the exercise or program, you are trying to stimulate a change to the body. How the body responds to this change can be cardiovascular exercise if it produces enough stress to the body. But what is cardiovascular exercise? Cardiovascular exercise is anything that pertains to the heart and blood and vessels. In most cases, "cardio" machines are being use low levels of cardiovascular exercise and is doing very little to illicit a change. If this is the case, how do you expect to stimulate a change? A better question, since you have improved the aerobic system and worked on in this system, how adaptable are you to shorter bursts of intense training such as resistance training (lactic or alactic work)? One suggestion might be to use a heart rate monitor because it will help to ensure that using the machine is more purposeful. Remember, treadmills, rowing machines, ellipticals, etc., are no more cardiovascular tools than resistance equipment such as kettlebells, TRX Suspension and RIP Trainers, or Sleds. 

Some helpful Heart Rate Monitor features:

      1) VO2 Max Test

      2) Zone Training Intensity (60-69%, 70-79%, 80-89%)

      3) Caloric Expenditure (for weight loss or weight gain purposes)

At this time, I recommend the Polar FT60 because it incorporates these important features and it also offers more information and guidance than other similar models.

Overtraining is common and can be the cause of setbacks to achieving goals. When and how long a rest period during sets and days off is not easy to determine. If the desired goal is fat-burn and training intensity is too great for an extended amount of time, the training will be counterproductive because of the lack of sufficient rest. The body needs time to recover in order to replace the energy used because of the training intensity. If training is the yin, rest would be the yang. More is not better, it's just more. Not only that, the body more than likely, can not maintain the integrity of the movement pattern and the risk of injury is higher because of the de-emphasis on moving well. 

Exercise is a science. I like to think of the body as an ever changing chemistry set. As the body evolves, so will the training intensity. Take the guesswork out of the equation and reap the benefits of more productive, effective and efficient training results. Best of luck in your training!

Fail to Succeed: My experience learning how to Pistol Squat

For as long as I can remember, I’ve always been interested in athletics. I grew up playing basketball, baseball and soccer. It’s because of this background I have developed my coordination, through practicing different skills for each sport. So whenever I am showing a pattern or skill to a client, it sometimes seems effortless. Part of it stems from my athletic background but also from my desire to always improve. However, I do have my own physical dysfunctions and limitations. A perfect example of a pattern I struggled with was the pistol squat (1 Leg Squat).

If there is a challenge or competition, there will be failure at some point. The question is, how that failed experience defines you. Does it stop you from trying or are you the type to be motivated to overcome adversity?

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why, I succeed.”

-Michael Jordan (Chicago Bulls; NBA Hall of Fame)

First off, don’t be afraid to fail. I believe if you haven’t failed at something, you haven’t tried (please remember, safety comes first, so with regards to exercise use progression to gauge whether you are ready for a new skill). For me, learning to pistol squat was a lot like learning how to ride a bike. In the beginning, I fell off my bike frequently. However, through those failed experiences, I eventually learned to ride it by practicing and staying patient. I think we sometimes forget that failing is not a bad way to learn. Failure bred success and ultimately we can appreciate the accomplishment. If anyone watched me practice a pistol squat, they probably saw me fall down…a lot!

To me, the pistol squat is one of the most challenging patterns to perform because it is an impressive feat of strength, mobility and stability. Mike Perry, owner of Skill Of Strength (S.O.S) in Chelmsford, MA, assessed my ability and helped design a program. Surprisingly, I found the difficulty I experienced was learning my body. I discovered I had 3 areas I needed to improve in mobility and stability:

1) Tight right ankle

2) Counterbalance: hips and upper body position

3) Valgus collapse in the knee

Sounds like a lot of dysfunctions and an impossible goal but if it were easy, it wouldn’t be a challenge. It wasn’t all bad news, the strength portion of squatting up was the easiest part of the move for me.

It starts from the ground up, so my right ankle was the first dysfunction I needed to address. Mobility in my right ankle has always been a problem and will never be perfect due to a lot of injuries playing sports. However, whatever little gained mobility goes a long way. Next, I practiced close leg squats. My body needed to learn how to position itself. Finally, I moved to stability drills. My body got a heavy dosage of Single Leg Deadlifts, and various squats using a Cook Band.

I later realized another dysfunction I needed to address:

4) Decreasing tightness in my elevated/extended quadriceps

After sitting back and evaluating my progress, I realized the tightness in my quad could be corrected with a couple of exercises using a Cook Band: Active Straight Leg Raise and Arms Extended 1 Leg Bridges. Those two moves helped to decrease tightness and improve movement efficiency.

My goal isn’t to impress you but to impress upon you. Maybe your goal is not a pistol squat but something completely different. I’ve failed many times. It’s a part of being an athlete and human. Anything I want, I practice but when I have it, I practice to become better at it. I think it’s easy to not be good at something and just do things you’re good at. Or, once a pattern or skill is learned, it’s not nurtured to improve.  Sometimes in order to succeed, you need to take a step back, re-evaluate and start at the beginning. Fail to succeed. Best of luck in your training!