Posted by: Grif in Untagged on
Mar 10, 2010
One of the biggest reasons that we experience low back pain is because we sit to much. Most of us sit all day at work and then go home and sit some more. This results in tight hip flexors which have a direct impact on the health of your low back.
How do we address this problem? The first mistake people make is they go to the gym and do a majority of their exercises in the SEATED position. So sitting is the cause of our problems and then we go to the gym to fix them by sitting some more?? Doesn't make sense to me either.
The first thing we need to do is get everyone exercising in the standing position and try to lengthen those hip flexors.
Here are some examples of exercises that do this.
Standing Band Press
Bodyweight Lunge
Standing Band Crunch
These are just a few examples. If you have more questions you can email me at Grif@ihpfit.com.
Posted by: Grif in Untagged on
Mar 2, 2010
Old running myths:
- Runners need more VO2, not strength.
- Strength training = bodybuilding = improved performance or decreased performance.
- Strength training makes you bigger, muscle-bound and slower.
- High running volume should dominate a runner's training scheme.
- Running more is the only way to become a better runner.
Basic running facts:
- Running occurs one leg at a time.
- Running is a game of GROUND reaction.
- Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
- Running speed = stride length X stride frequency.
- Stride length is the dominant factor in running speed.
- Stride length is a function of strength, power and flexibility.
- Running efficiency is the great equalizer; less VO2 needed to run faster.
- Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
- We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
- The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).
Basic running facts:
- Running occurs one leg at a time.
- Running is a game of GROUND reaction.
- Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
- Running speed = stride length X stride frequency.
- Stride length is the dominant factor in running speed.
- Stride length is a function of strength, power and flexibility.
- Running efficiency is the great equalizer; less VO2 needed to run faster.
- Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
- We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
- The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).
Mainstream strength programs:
- Performed bilaterally - 2 legs / 2 arms simultaneous movement.
- Performed sitting or lying down.
- Performed symmetrically - 2 limbs doing the same thing at the same time.
- Performed in the sagittal plane -front to back movements.
- New programs (e.g. over-speed program) focus on stride frequency not stride length.
- Do not address balance or stability in any way.
- Concentrate on muscular endurance - not power or DYNAMIC flexibility.
- Limit core work to crunches and extensions - nothing to do with running
A new approach to strength training for runners:
- Incorporate single leg training (e.g. one leg squat).
- Train predominantly in a standing position.
- Train in diagonal patterns - opposite hip to opposite shoulder - just like we run.
- Emphasize the transverse (i.e. rotational) plane of motion - it dominates running.
- Focus on "pulling," not "stomping" power for improved stride length.
- Focus on foot-plant balance and stability to minimize "power leaks" at foot plant.
- Focus on power and metabolic conditioning.
- Training contra-lateral timing to enhance running economy.
- Focus on initiating and controlling running from the core of the body downward.
THE GROUND WILL GIVE BACK ONLY WHAT YOU PROVIDE IT!
Law of action-reaction - Isaac Newton.
The exercises that we include in our training for runners provide single leg power, stability and balance. They also train the core of the body to generate a better pulling action. What does this all mean? It means an increase in core strength and a longer, more efficient stride length!
For more information on how to become a better runner please call the Institute of Human Performance for a complimentary consultation with one of our Certified Strength and Conditioning Specialists (CSCS).
Posted by: Grif in Untagged on
Feb 4, 2010
Congrats to IHP client and now Florida Gator Paige Bell. Paige officially signed yesterday and will being playing soccer for University of Florida.
Great Work!
Posted by: Grif in Untagged on
Jan 4, 2010
Recently IHP created a workout that will be featured on the Mens Health website in a couple months. Thisworkout is geared for surfers and swimmers and focuses mainly on the back, leg and core muscles. The JC sports band is used in a majority of the circuits showing off the versatility of this band.
Check back to see the exact date that the workouts will be out. It will include video and a downloadable pdf of all the exercises.
Posted by: Grif in Untagged on
Dec 15, 2009
The holidays are coming up so I am looking to burn some extra calories over the next couple weeks. TO achieve this goal I am incorprating more circuit training over the next couple weeks. Here is what I did today
Warm - up
Reaching Lunges in all 3 planes 3 x 10
Jump Rope Circuit (using the heavy ropes)
30 reps (heavy)
40 reps (medium)
50 reps (regular)
Circuit # 1
3 tjmes through this circuit
20 squats with 2 30 lb sandbags
1 min on the Keiser spin bike - standing/gear 22/ above 60 rpm
20 skiers
Circuit # 2
3 times throught this circuit
10 Reverse Scoop Toss
10 MB Chest Pass
10 MB Slams
To finish I did 4 x 30 second sprints on the versa climber!
Phone: (561)-620-9556
Email: info@ihpfit.com
