beat the winter pounds

About this time last year I posted an article on weight gain during the winter months. Our bodies are designed to gain weight in the winter. It is how we keep warm. My suggestion was, and still is, that if we are going to gain weight anyways, let’s make it muscle.

In addition to eating enough calories to put on a pound or two (or five) of muscle (a pound is 3500 calories; and yes, we need to eat more to gain muscle weight), we also need to lift smarter. Two ways to gain muscle without having to lift a lot heavier are accommodated resistance and eccentrics (also known as negatives).

Accommodated resistance uses the bands, chains or weight releasers in combination with free weights. This allows for increased resistance at the end of the exercise where the muscles are strongest without compromising joints and other soft tissue at the beginning of the repetition where the muscles are at their weakest. Imagine using a large rubber band attached to the weight. The band stretches as the exercises is performed, so that at the top of the motion, the band provides the greatest amount of resistance. You can use lighter weights to overcome any sticking point or plateau that you may have.

It has also been shown that not only can one increase overall strength, but peak power, peak force, and peak velocity can also be improved using lighter loads which will transfer to almost any recreational or sporting activity (McBride et al 2002, and Wallace et al. 2006).

Eccentric training (aka negatives) provides resistance as the muscle fibers are trying to pull apart; the muscle is lengthening due to the weight being used against it while trying to contract due to controlling of the weight. This length-tension relationship disrupts the muscle fibers causing the other fibers in line (within the muscle) to increase the compliance to complete a contraction, which in turn causes another change in the length tension relationship - making a longer muscle fiber. Another thing that happens is that the long term effect of exercise increases the number of sarcomeres (a sarcomere is the functional unit of a muscle fiber where the contraction actually occurs) in a series, also increasing the muscle length and girth (Broccket et al. 2000, pp. 783 & 788).

Both eccentric muscle training and accommodated resistance training can increase strength, power, velocity, and force all while using lighter weight amounts. What a great way to beat the winter pounds.

Brocket, C., Morgan, D., Proske, U. (2000) Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine and Science in Sport and Exercise. 2001 by the American College of Sports Medicine

McBride, J., Triplett-McBride, T., Davie, A., Newton, R. (2002) The Effect of Heavy- Vs. Light-Load Jump Squats on the Development of Strength, Power, and Speed. Journal of Strength and Conditioning Research, 2002, 16(1), 75–82

Wallace, B., Winchester, J., McGigans, M. (2006) Effects of elastic bands on force and power characteristics during the back squat. Journal of Strength and Conditioning Research, 2006, 20(2), 268–272

Nutrition Analysis

Over the past few months I have had many of my clients ask me about supplements; what do I take, what do I recommend that they take, etc. Keep in mind that I am not a nutritionist and therefore limited by law in what I am able to say and /or recommend.

There are, however, some things that I do know. As we age, our bodies do not assimilate nutrients the same as when we are young. Sometime in our mid-late 20’s proteins stop breaking down into amino acids properly, our liver does not break down toxins as readily (toxins can be built up from medications, diuretics, or poor diet), and through life, our diets do not provide the proper minerals and electrolytes.

The most important thing to keep in mind is that not everyone is made the same. Because not everyone is made the same, templates do not work. Due to different lifestyles there is not a one solution for all when discussing anything regarding the human body. I don’t train everyone the same, I don’t teach martial arts the same to everyone, and I do not recommend that everyone take the same supplements in the same amounts.

The question then becomes which vitamins and minerals do I need and in what amounts? For the New Year I have partnered with a company that administers nutrition tests. What used to be available only in the doctor’s office is now available to everyone via an easy to administer 24 hour home urine analysis.

The test has six panels that examine:

Bowel Toxicity

Electrolytes

Antioxidants

Protein Levels

Fatty Acids

Calcium Levels

Based on the results of these tests and a health questionnaire, a supplementation program is specifically developed for you. Once you receive your results, you can either choose to pick up the supplements on your own at a store of your choice, or you can arrange to have the recommended amounts delivered. You can even “set and forget” and have them delivered automatically on a monthly basis.

If this interests you, let me know and I can send you specifics.

Expertise...

I don’t think anyone would disagree that in general we as a society want immediacy. That’s probably why Twitter and Facebook have become so popular. However, there are still things that take time. Good pasta sauce or chili takes at least a day to simmer before their ready to eat. Education and takes years, and true friendships take a lifetime.

In 1973 Simon and Chase developed the 10-year theory. Simply stated, the acquisition of expertise in a wide range of performance domains including sports, involves up to ten years and/or 10,000 hours of deliberate and guided practice Williams and Hodges 2004, Beachle and Earle, 2008, and many, many, more).

For athletics, the breakdown is as follows (Beachle and Earle, 2008):

Years 1-2 – Fundamental training - Deliberate play rather than performance oriented tasks

Years 3-4 Novice – Participant is learning to train using structured practice with basic movements

Years 5-6 – Intermediate – Training to train- based on competency and performance tasks with an emphasis on motor skills and movement techniques

Years 7-8 – Advanced – training to compete – specific skills and abilities are the focus along with complex tactics

Years 9-10 – Elite – training to win – Mastery of specific skills, strategies, and abilities

The point is if you are not an expert yet, ask yourself have you put in the 10,000 hours of training, or more importantly, have you progressed through the stages of training in a deliberate fashion. Do not be short sighted; think long term. The goal of training is not to win, it is to get better and more importantly, have fun.

Enjoy the journey and the process, the expertise will follow!

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. Champaign, IL. Human Kinetics

Simon, H. A., & Chase, W. G. (1973). Skill in chess. American

Scientist, 61, 394 – 403.

Williams, M., Hodges, N. (2004) Practice, instruction and skill acquisition in soccer: challenging tradition. Journal of Sports Sciences, June 2005; 23(6): 637 – 650

Simple Posture

Too often I will get a client who has, for the past umpteen years, sat behind a desk with little to no movement in their daily activity, or, after 20 years of trying to deal with an injury they finally reach out for help. Now they come to me because they want to be fit (or at least not in pain doing daily activities). The first thing I do is asses their basic posture. Vladimir Janda was one of the first to theorize that muscular imbalances (tight or over active and inhibited or under active) cause dysfunction in the motor system particularly around the pelvic girdle and the shoulder girdle. These dysfunctions became what are known as Upper and Lower Cross Syndrome or Proximal and Distal Cross Syndrome as they are characterized by the cross formed where the inhibited and tight muscles join (Janda1996, p. 97).

In the Performance Enhancement Specialist Certification, Clark and Russell term Lower Cross Syndrome as Lumbo-Pelvic-Hip (LPH) Postural Distortion and Upper Cross Syndrome as Upper Extremity Postural Distortion. They also discuss another common dysfunction; Pronation Distortion Syndrome aka Lower Extremity Postural Distortion (2007 p. 18-20).

Upper Extremity Postural Distortion is characterized by rounded shoulders and a forward head and may cause shoulder impingement, biceps tendonitis and headaches. LPH Postural Distortion is characterized by increased lumbar lordosis and may result in knee, hamstring, or low back pain. Lower Extremity Postural Distortion is characterized by foot pronation and internal knee rotation and may cause shin splints, knee pain, or plantar fasciitis (Clark and Russell 2007 p. 18-20).

Because these syndromes result in dysfunctional movements (overhead movement patterns, decreased spinal stabilization, and/or dynamic stabilization or deceleration), if there is excessive indication of one or more of these syndromes, you should probably do something proactive to address the issue before it results in permanent joint and/or muscular damage and pain.

There are some simple exercises that can alleviate the imbalances and restore normal movement patterns.

Lower Extremity Postural Distortion:

Characterized by - Excessive Foot Pronation and Knee Flexion/Internal Rotation

Common Injuries:

· Plantar Fasciitis

· Posterior Tibialis Tendinitis (Shin Splints)

· Anterior Knee Pain

· Low Back Pain

Strengthen:

Dorsiflex w/band

Mini squat-heel touch

Ball Squat w/ Abduction

S/L Bridge

Kick Backs

Stretch:

Plantar Flex-Invert

SMR Calf

Calf Stretch

SMR IT Band

Sit and reach

Lunge and Reach

Upper Cross Syndrome:

Characterized by Rounded Shoulders and Forward Head

Common Injuries:

· Rotator Cuff Impingement

· Shoulder Instability

· Biceps Tendinitis

· Thoracic Outlet Syndrome

· Headaches

Strengthen:

3-way rotator cuff

Cobra

Low Row

Chin Tuck

Stretch:

Doorway Stretch

Neck stretch

Lat stretch O/B

Kneeling Lat stretch

Lower Cross Syndrome:

Characterized by Increased Lumbar Lordosis

Common Injuries:

· Hamstring Strain

· Anterior Knee Pain

· Low Back Pain

Strengthen:

S/L Bridge

Ball Squat w/Abduction

Bracing

Cobra O/B

Dorsiflex w/band

Crunch w/twist

Stretch:

SMR TFL

SMR Calf

TFL Stretch

Calf Stretch

Lunge Stretch w/internal twist

S/L Butterfly

Obviously this is not an exhaustive list of compensations or corrections; however, if you have any of these issues, the problem could be in your posture.

Janda, V., (1996) Evaluation of muscular imbalance
in Liebenson, C (ed) "Rehabilitation of the spine"
Williams & Wilkins, Baltimore, MD; p. 97–112

Clark MA, Russell A. (2007) Optimum performance training for the performance enhancement specialist; postural considerations. Calabasas, CA: National Academy of Sports Medicine.

Age, maturity, and plyometric training

I do not deal with a lot of children in my business, however, the book Essentials of Strength Training and Conditioning offers great insight into the physical development of children (Baechle & Earle, 2008 pp. 142-150, 422). Without getting into specifics or the tests involved, it is known that all children do not grow or mature at the same rate however, the degree of physical maturity is related to fitness strengths. Although there is no evidence that physical training interferes with growth, as a child matures into adolescents the training programs may need to be individually modified.
Peak height velocity refers to growth spurts. It is during this time of rapid growth that young athletes are most susceptible to injury. Weakness in bones due to flexible and growing epiphyseal plates, muscle imbalances around the joints, and tight muscle-tendon units involved with fast growing bones are prevalent risk factors. Some researchers believe that the epiphyseal plates of younger children are stronger than those of adolescents.
One of the goals of plyometric training is to not only enhance the muscular system but to also improve the nervous system (Brown, 2001). Until sexual maturity is reached, the nervous system of a child is not at the same skill level as an adult. Myelination of the nerve fibers is not yet complete, therefore reaction times will be slower and coordinated movements may appear difficult. As the nervous system matures speed, balance, agility, and power improve (Baechle & Earle, 2008).
With all of this said, research indicates that resistance exercise does improve physical ability and sports performance and is encouraged as long as specific guidelines are followed. The guidelines are similar to those that adults should also adhere (Baechle & Earle, 2008):

• Dynamic warm up
• Static stretching after resistance training
• Begin with light loads and increase gradually
• Advanced multi-joint exercises can be performed using appropriate loads
• with proper form

For plyos specifically (Baechle & Earle, 2008):

• High intensity lower body drills such as depth jumps are contraindicated
• due to the open epiphyseal plates.
• Exercises should be used to improve neuromuscular coordination and anaerobic
• skills used in sports
• The quality of the movements form should be emphasized
• There should be a gradual progression from simple to complex movements
• Minimum of 2-3 days between workouts

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. Champaign, IL. Human Kinetics

Brown, L. (2001) Plyos or not. National Strength & Conditioning Association
Volume 23, Number 2, pages 70–72

We don't know squat...

Squats are arguably the most popular exercise performed. Ball, wall, deep, mini, single leg, bosu…there are so many forms that can be applied to many circumstances. For athletics the squat primarily strengthens the hips, thighs, and back, but because it is a closed chain exercise, it is also used in rehabilitation settings (Escamilla 2000). However, there should be some care used when completing a squat.

Shear and compressive forces do act on the knee during a squat. Shear is a force directed parallel to a surface and compression is a pressing or squeezing force directed axially through a body (Hall 2007). Shear forces against the tibiofemoral joint (the knee) can injure the ACL and PCL, and compression forces can damage the menisci and the articular cartilage (Escamilla 2000). In the case of a squat, the shear force is acting parallel to the tibia plateau (top of the larger shin bone) (Hall 2007). In addition, forces acting on the patellofemoral joint (where kneecap meets thigh bone) create stress (distribution of force with in a body – quantified as forces divided by the area over which the force acts, Hall 2000) on the articular cartilage of the patella and the femur (Escamilla 2000).

Low shear forces are generated between 0 and 60 degrees of knee flexion and Patellofemoral and tibiofemoral compressive and shear forces increase as the knees flex and decreas as the knees extend. For rehabilitation purposes it is recommended that squats be performed to no deeper than 50 degrees (Esamilla 2000).

Activity of the quadriceps is greatest between 80-90 degrees, peak hamstring activity is between 50 and 70 degrees, and gastrocnemius (calf) activity was greatest between 60-90 degrees of knee flexion. These findings indicate that a deeper squat, past 90-100 degrees, does not increase the benefit (Escamilla 2000).

Keep in mind that some activities do require a deep squat, but for most of us mere mortals, parallel should suffice.

Escamilla, R. (2000) Knee biomechanics of the dynamic squat exercise. Medicine and Science in Sport and Exercise, American College of Sports Medicine 0195-9131/01/3301-0127

Hall, S. (2007) Basic biomechanics. McGraw Hill, NY, NY.

The Jeet Kune Do Fighting Stance: Improvement Through Transfer of Training

The Jeet Kune Do Fighting Stance:
Improvement Through Transfer of Training

When Bruce Lee developed the martial art of Jeet Kune Do (JKD) he used scientific principles from biomechanics and physiology to create a hybrid fighting stance. Unlike many martial arts where the practitioner faces sideways with the strong or dominant side back, the Jeet Kune Do practitioner uses more of a square stance with the dominant side forward. To facilitate movement the heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). This particular fighting stance provides the base from which all techniques are initiated. To maintain a solid base from which to move the practitioner must have balance, strength, and power; and to progress, a plan must be implemented to develop these attributes.
To improve the physical aspects used in the JKD fighting stance, the specific adaptation to imposed demands (SAID) principle is employed. The SAID principle is based on the transfer of training concept that the body’s response to exercise and training is very specific to the type of activity, volume, and intensity placed upon it. The more specific the training is to the activity, the higher the level of performance for that specific activity will be (Wilmore, Costill & Kenney, 2008). Rhea (nd) recommends that the specifics of the activity be mimicked as closely as possible. When observed, the JKD fighting stance resembles a lunge or a split squat, therefore it makes sense to utilize exercises that enhance a lunge or split squat in various settings. Using transfer of training protocols, a plan to improve the physical aspects of the JKD fighting stance can be developed.
Over the past few years core training has permeated the strength and conditioning field as well as the rehabilitation arena. The core consists of 29 muscles or pairs of muscles that control and stabilize the lumbo pelvic-hip complex (LPHC: lumbar spine, pelvis, and hip girdle) (Akuthuota, Ferrerio, Moore & Fredricson, 2008). Although while in the JKD fighting stance power is generated by pushing off of the ground, the power is transferred for kinetic chain movement, proximal to distal, from the core. To strengthen the core, basic exercises such as bracing, quadrupeds, and side planks should be included in any exercise program. More specific exercises can be performed to address the JKD practitioner’s particular needs. For example lunging on an unstable surface or utilizing multi-planer lunges while maintaining spinal control closely mimics movement initiated from the JKD fighting stance. Moving quickly into these positions by jumping will stimulate the nervous system and help ensure automatic postural control (Akuthuota et al. 2008) and in turn a solid base.
Stability has become another catch phrase for fitness trainers and is defined as the resistance to the disruption of equilibrium (Hall, 2007). Perhaps a more definitive way to describe stability for specific activity would be dynamic balance which is the ability to control equilibrium (Hall, 2007). Dynamic balance training requires maintaining postural equilibrium during movement. Simultaneously training balance and movement makes use of a number of neurological pathways as it requires feedback for motion as well as a musculoskeletal response (Clark & Russell, 2007). Therefore, the objective of balance training is to promote balance by disturbing the equilibrium of the musculoskeletal system so that there is an increase in neuromuscular capacity and a decrease in action/reaction time (Yaggie & Campbell, 2006). Movement from the JKD fighting stance requires dynamic balance as the center of gravity (COG) is quickly shifted from one foot or leg to the other during the execution of both defensive and offensive techniques.
Although there is debate on whether or not stability training on a Both Sides Up (BOSU) balance trainer can increase strength, it does increase proprioception. Improvements in postural limits involving displacement of the COG and sway have also been associated with balance training on a BOSU (Yaggie & Campbell, 2006). Adding resistance by incorporating pushing or pulling movements can increase disruptions to the COG. Further progression can be made by integrating the use of single leg exercises, rotational movements around the three axis (anteroposterior, mediolateral, and longitudinal), and movement in all three planes of motion (sagittal, frontal, and transverse) (Clark & Russell, 2007). For the JKD practitioner, balance training can increase postural limits, improve dynamic balance, and provide a better sense of stability and base from which to initiate movement.
The benefits of strength training are numerous; for activity and performance gains in strength will provide an increase of force, power, and endurance (Wilmore et al. 2008). For improvement in a specific movement, as mentioned, Rhea (nd) states that the specifics of the activity need to be closely mimicked, therefore, for strength gains, the active muscles need to be indentified and then strengthened. Through observation and electromyography (EMG) Jonhagen, Halverson & Benoit (2009) determined that during walking and jumping lunges the quadriceps and the gastrocnemius both utilized eccentric contractions while the hamstring displayed only an isometric contraction. According to Clark and Russell (2007), during a lunge the gluteus maximus and quadriceps are the agonists, the calf muscles (gastrocnemius and soleus), and the hamstrings are the synergists, and the tibialis muscles as well as the LPHC act as stabilizers. For strength training, exercises that focus on the quadriceps, the gluteus maximus, and the calf muscles will benefit the JKD practitioner.
The obvious exercise that mimics the JKD stance is the lunge: walking, jumping, with weight, or a split squat. However, there are other compound exercises that can help strengthen the same muscles. Boudreau, Dwyer, Mattacola, Lattermann, Uhl, & McKeon (2009), using a 16-point EMG system, found that the rectus femoris and the gluteus maximus are activated to a greater degree during the performance of a single leg squat than during the performance of a lunge. The calf can be strengthened by performing standing or seated calf raises and increases in calf strength have also been reported by the addition of plantar flexion at the end of a maximal velocity leg press (Fimland, Helgerud, Gruber, Leivseth & Hoff, 2009). Although the apparent exercise to increase strength utilized in the JKD fighting stance is a lunge, other strength training exercises should also be incorporated into a training program.
While strength is the maximum force that a muscle generates, power is strength combined with the speed of movement (Wilmore et al. 2008). One of the most accepted ways to increase power is to employ plyometric training. Plyometrics are used to improve the stretch-shortening cycle to facilitate recruitment of motor units by storing energy during the eccentric phase of an exercise and utilizing it during the concentric phase. Plyometric training uses ballistic movement patterns similar to those used in athletic activities (Vissing, Brink, Lonbro, Sorenson, Overgaard, Danborg et al. 2008). Box jumps, scissor jumps, medicine ball throws, and jumping rope are all examples of plyometric training (Brown & Ferrigno, 2005) that will increase the power used in the techniques initiated from the JKD fighting stance, as well as help the practitioner return to a balanced base.
Once the exercises have been determined and implemented there needs to be a method for verifying progression. Knowledge of the JKD fighting stance allows an observer to qualitatively measure the outcome. By observing base and balance, initiated movement, and return movement, a judgment can be made as to whether or not the desired results have been achieved. Through qualitative analysis, movements can be critiqued, errors can be scrutinized, and corrections can be recommended (Hall, 2007).
Although qualitative analysis may be of more use when analyzing the JKD stance as a whole, individual movements can also be quantitatively assessed. The outcomes for core strength, balance, strength, and power can be numerically defined. To measure core strength, Akuthuota et al. (2008) lists ten exercises that include multi-plane, weight-bearing movements of the global core as well as individual muscles. Some of the recommended assessments are the prone stability test, side and pelvic bridging endurance tests, trunk curl, and multi-planer single leg squat tests. For stability, testing total sway as well as body displacement can be measured using a force platform and/or specialized software. For those with more modest means, simply keeping track of the time balanced on a BOSU for each exercise will give an indication of progress (Yaggie & Campbell, 2006). The measurement for strength training is straightforward; can the performer safely lift more now (in terms of weight, repetitions, or total volume) then at the start of the training program. A recent development in the measurement of plyometric training, particularly when balance and postural stability upon landing is critical, is time to stabilization (TTS). TTS measures how long, after the conclusion of the movement, it takes to regain base and balance (Ebben, VanderZanden, Wurm & Petushek, 2010). By the use of a force platform to measure stability, TTS provides a means to quantify the dynamic landing involved with plyometric training. Each of the individual components involved in the JKD fighting stance should be measured prior to and at the completion of the training program using quantitative analysis.
Although the movements associated with the JKD fighting stance itself are minimal, the ability to securely move in and out of the base of support is of utmost importance. The practitioner needs to be able to execute a technique and maintain or regain a strong, stable base. Using the SAID principle and closely mimicking the movements involved will help in the development of a training program. Selecting appropriate exercises that transfer specific skills for balance, strength, and power will lead to improvements in performance. Using both qualitative and quantitative analysis, the results of the training program can be assessed and adjusted for individual needs as well as further improvement.

References:

Akuthuota, V., Ferrerio, A., Moore, T. & Fredricson, M. (2008) Core stability exercise principles. Current Sports Medicine Reports. 890X/0701/39-44

Boudreau, S., Dwyer, M., Mattacola, C., Latterman, C., Uhl, T., & McKeon, J. (2009) Hip-muscle activation during the lunge, single-leg squat, and step-up-and over exercises. Journal of Sport Rehabilitation, 2009, 18, 91-103

Brown, L., & Ferrigno, V. (2005) Training for speed, agility, and quickness. (pp. 148, 157, 168, 177, 178) Champaign, IL: Human Kinetics

Clark MA, & Russell A. (2007) Optimum performance training for the performance enhancement specialist; integrated balance training. Calabasas, CA: National Academy of Sports Medicine.

Ebben, W., VanderZanden, T., Wurm, B., & Petushek, E. (2010) Evaluating plyometric exercises using time to stabilization. Journal of Strength and Conditioning Research, 24(2), 300–306

Fimland, M., Helgerud, J., Gruber, M., Leivseth, G., & Hoff, J. (2009) Functional maximal strength training induces neural transfer to single-joint tasks. European Journal of Applied Physiology. doi 10.1007/s00421-009-1096-4

Hall, S. (2007) Basic biomechanics. (pp. 44-48, 445) New York: McGraw-Hill.

Jonhagen, S., Halverson, K., & Benoit, D. (2009) Muscle activation and length changes during two lunge exercises: implications for rehabilitation. Scandinavian Journal of Medicine and Science in Sports 2009: 19: 561–568

Rhea, M. (nd) Transfer of training to sport performance. Retrieved October 26, 2010 from http://academics.ashs.atsu.edu/hmvideos/rhea/HM503/transfer.wmv

Tom, T. (2005). The straight lead, the core of Bruce Lee’s Jun Fan Jeet Kune Do. (pp. 25-33) Boston: Tuttle Publishing.

Vissing, K., Brink, M., Lonbro, S., Sorenson, H., Overgaard, K., Danborg, K., et al. (2008) Muscle adaptations to plyometrics vs. resistance training in untrained young men. Journal of Strength and Conditioning Research 22(6), 1799–1810 2008

Wilmore, J., Costill, D., & Kenney, W. (2008) Physiology of sport and exercise. (pp. 189, 190, 195, 247-248) Champaign IL: Human Kinetics.

Yaggie, J., & Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research. 20(2), 422-428

Dynamic Flexibility and speed kicks

I am a huge fan of stretching. Nothing relaxes me more than a good bout of static stretching and nothing prepares me better for teaching a martial arts class than dynamic stretching. Almost all physical activity requires some sort of flexibility. Simply bending over to pick up a pencil requires flexibility in the shoulders, erector spinae, lumbar, hips, and hamstrings. In one study, runners who exhibited greater hamstring flexibility had fewer injuries than their less flexible counter parts (Hreljac et al. 2000). Golfers who have the flexibility to separate their upper and lower torso have greater back swing and therefore more ball velocity than those who can not (Sell et al. 2007). Flexibility in martial arts is critical for most of the techniques. High kicking requires flexibility in your legs, hips, and lumbar, while punching requires flexibility in your shoulders, traps, and lats.

In human tissue, there are two types of stretch that can take place. Elastic stretch is when the tissue returns to its previous state, and plastic stretch is when the tissue does not return to its previous state (Hall, 2007). Muscle tissue has only elastic properties, while ligaments and tendons have both elastic and plastic properties (Hall, 2007, Hedrick, 2000). If the objective of flexibility is to retain a greater range of motion, then plastic deformation should be the goal (Hedrick 2000). However, elastic stretch will allow for a good snap at the end of a technique, and taking advantage of the stretch shortening cycle will allow for faster, multiple techniques such as a double jab or kick.

One exercise that I incorporate into my training program is speed kicks. A speed kick is more of a rhythm drill than a speed drill (although speed and rhythm are very closely related). Think of the Rockettes doing the can-can. This one exercise allows us to dynamically stretch through a full range of motion while using the elastic property of muscle to strike a pad with snap and quickly recoil. We also take advantage of the stretch-shortening cycle of muscle by repeating the movement using plantar flexion to push off of the ground. Indecently, this movement also an example of Newton’s third law , the law of reaction, which states for every action there is an equal and opposite reaction; foot pushes into the ground, the ground generates an equal and opposite reaction, and also a good example of strain energy. As the arch of the foot becomes deformed, the different tissues of the foot store mechanical energy. The energy is released during the push off generating greater acceleration and consequently more force (Hall, 2007).
Through his drill, my students achieve greater flexibility and learn how to control energy achieved through various means.

Hall, S. (2007) Basic biomechanics. McGraw Hill, NY, NY.

Hedrick, A. (2000) Dynamic flexibility training. National Strength & Conditioning Association Volume 22, Number 5, pages 33–38

Hreljac, A., Marshall, R., Hume, P. (2000) Evaluation of lower extremity overuse injury potential in runners. Medicine & Science in Sports and Exercise. 0195-9131/00/3209-1635/0

Sell, T., Tsai, Y., Smoliga, J., Myers., J., Lephart, S. (2007) Strength, flexibility, and balance characteristics of highly proficient golfers. Journal of Strength and Conditioning Research, 2007, 21(4), 1166–1171

Jeet Kune Do: The Fighting Stance

In his quest for excellence in fighting, world famous martial artist and actor, Bruce Lee, broke with tradition, questioned convention, and re-thought the fighting game. The flash and speed that was portrayed on film was theatre arts, the real genius was in the science behind the art. In his book, Jeet Kune Do: Bruce Lee’s Commentaries on the Martial Way, Little (1997) describes a bed ridden Bruce Lee, due to a back injury, who filled seven volumes of notes on the art and science of combat. At the base of this scientific method of combat was the stance.
Traditionally, martial arts stances were either low with a wide base for stability or high with a narrow base for agility. The martial art style of Jeet Kune Do uses a hybrid of the two. The practitioner faces forward. The feet are a little further than shoulder width apart and one step in length apart. The heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). Through observation and experience, Bruce Lee developed a stance that reached in to the sciences of physiology, biomechanics, and kinesiology.
All fighters must have stability (the resistance to the disruption of equilibrium) and balance (the ability to control equilibrium) (Hall, 2007) to withstand any outside forces brought on by an opponent. The position of the feet is the first critical point as the feet are the base of support. The base of support for the Jeet Kune Do stance is angular as opposed to a square stance. The angular stance increases the outermost regions of the area in contact with the ground (Hall, 2007) and allows the practitioner to better withstand both mediolateral and anteroposterior forces; forces that can cause torque that result in angular displacement and disrupt stability.
Another benefit to using an angular stance is the greater ability to keep the center of gravity with in the larger base of support. The center of gravity is the point where the body’s weight and mass are equally distributed (Hall, 2007). If the weight of the fighter, or the line of action, moves beyond the boundaries set by the base of support, the center of gravity becomes disturbed and the fighter will be unable to maintain balance. By keeping the knees slightly bent and maintaining a slightly crouched, yet upright position, the fighter is able to keep the center of gravity lower to the ground, providing greater stability (Hall, 2007), and use the greater base area to shift weight from one foot to the other as the need arises.
The Jeet Kune Do stance allows for stability but it is also allows for movement and agility. Because the knees are slightly bent, there is a degree of leg extension that can occur allowing the practitioner to use the large leg muscles for explosive movements. This force production is an example of Newton’s third law, the law of reaction, which states for every action there is an equal and opposite reaction; as the muscles push into the ground, the ground generates a reaction force and pushes the body in the opposite direction (Smith, Weiss, & Lehmkul, 1996). The bent knees also permit a slight bouncing movement. Physiologically, the eccentric and concentric contractions of the movement will activate the stretch-shortening cycle of muscular contraction and allow for more ballistic movement (Bartlett, 1999).
The most important aspect of the Jeet Kune Do stance is the position of the rear foot. As Bruce Lee stated, “Unlike the traditional flat footed practice, the left heel (assuming a right lead) is raised and cocked, ever ready to pull the trigger and go into action. The left heel is the spark plug, or better still, the piston of the whole fighting machine” (as cited in Tom, 2005, p. 27). His observations were correct. Biomechanically, as the arch of the foot becomes deformed, the muscles that produce ankle and foot movement (primarily the soleus and gastrocnemius) along with the ligaments, tendons, and the plantar fascia, store mechanical energy also known as strain energy (Hall, 2007). The energy is released during the push off phase of movement generating greater acceleration and consequently more force (Hall, 2007).
As with all physical tasks, there is a degree of education and training that accompanies the Jeet Kune Do fighting stance. Any muscular imbalances that would prevent the practitioner from properly executing the stance need to be addressed. The timing and coordination of any movement needs to be reviewed. Lastly, proper cross training to improve the function of the techniques needs to be conveyed.
Areas of concern for muscular imbalance are the alignment of the knees, elevation of the rear foot, and evenly distributed weight. An assessment using the National Academy of Sports Medicine Corrective Exercise protocols will reveal any imbalance (Clark, Corn, & Lucett, 2007). For example, if the knees adduct the medial gastrocnemius and the medius and maximus gluteus will need to be strengthened while the lateral gastrocnemius, the tensor fasciae latae (TFL), and the adductors will need to be inhibited and lengthened. If the knees abduct, the adductor complex and the gluteus maximus need to be strengthened and the piriformis and the gluteus medius and minimus need to be inhibited and lengthened. If the feet flatten, the medial gastrocnemius and the tibialis muscles need to be strengthened; additionally the peroneal complex and the lateral gastrocnemius need to be inhibited and lengthened. Asymmetrical weight shifting indicates that the gluteus medius on the side of the shift and the adductor complex on the side opposite the shift need to be strengthened and the TFL and the piriformis on the side of shift need to be inhibited and lengthened (Clark, et al., 2007).
Although the movements associated with the Jeet Kune Do fighting stance are minimal, as with any movement, there is an associated degree of coordination. Sequential muscle action moves from proximal to distal and is generally initiated by the larger muscles (Bartlett, 1999). In the case of the Jeet Kune Do fighting stance, the legs, by way of ground force reaction, initiate the majority of the movement. Due to the generated force of the leg muscles, the momentum needs to be controlled. Momentum is the quantity of motion that an object possesses (Hall, 2006). Excessive acceleration and the lack of control will telegraph any follow up movement as well as disrupt stability so that the practitioner is unable to maintain a stable base to properly execute any follow up techniques.
Once the muscular imbalances are corrected and coordination is achieved, physical training to improve the movements can begin. Obviously there are a number of training protocols that can be used to gain strength, endurance, and flexibility. Assuming the practitioner has achieved adequate balance, stability, muscular endurance, and strength; plyometric exercises will enhance the movements discussed. Plyometrics are used to improve the stretch-shortening cycle to facilitate recruitment of motor units (Wilmore, Costill, and Kenney, 2008). The elastic energy stored in the muscles (in this case, the muscles of the upper and lower legs) during the eccentric contraction is used for ballistic movement during the concentric contraction. Examples of appropriate plyometric type exercises include jump squats, single leg jump squats, and jumping rope.
The stance used in any martial art is just the beginning. However, developing a sound foundation starts with a stable base and the knowledge and skill of how to manipulate that base. Knowing the fundamental scientific principles will allow the practitioner to build, from the ground up, solid support, solid movement, and consequently a solid fighting game.



References

Bartlett, R. (1999). Sports biomechanics: reducing injury and improving performance. (pp. 154- 155) New York: Routledge.

Clark, M, Corn, R., & Lucett, S. (2007). Corrective exercise specialist: home study course. Movement Assessment. Calabasas: National Academy of Sports Medicine.

Hall, S. (2007). Basic biomechanics. (pp. 62,257, 399-448) New York: McGraw-Hill.

Little, J., & Lee, B. (1997). Jeet Kune Do: Bruce Lee’s commentaries on the martial way. (p. 16) Boston: Tuttle Publishing.

Smith, L., Weiss, E., & Lehmkul, L. (1996). Brunstrom’s clinical kinesiology. (p. 25) Philadelphia: F.A.Davis.

Tom, T. (2005). The straight lead, the core of Bruce Lee’s Jun Fan Jeet Kune Do. (pp. 25-33) Boston: Tuttle Publishing.

Wilmore, J., Costill, D., Kenney, W. (2008). Physiology of sport and exercise. (p. 195) Champaign: Human Kinetics.

Dynamic Flexibility

I had a new client start last week. The first meeting is always going to be a complimentary assessment. The assessment gives me an idea of where the muscular imbalances exist and what exercises and stretches are needed to bring things back into balance. Because I do not charge for the assessment I only give a few exercises afterwards. Well anyways, the new client is fairly athletic, but has not really thought about changing up the type of exercises he has done for years. Because of the repetitive movements year after year, he has created some really tight, or overactive, muscle groups.
I gave him five dynamic flexibility movements to do on a daily basis. He did these for a week and came back to me feeling 100% better. I want to pass these five (actually six – I added one that I did not have my new client perform) stretches on to you – the wise readers of my blog.

Spiderman – think of a long lunge where you drop your shoulders as low to the ground as possible

Iron cross - aka the leg-over stretch

Scorpion – for the lower back, hip flexors, and glutes

Sit and reach – sit with your feet out in front, toes pulled back, and reach as far forward as possible

Terminal Knee Extension – this is known as a knee rehab exercise, but most people can not do it

Shoulder Slide – think of a military press where you are up against a wall (or on the floor) and keep your elbows and the back of your hand on the wall.

Any questions? You know where to find me!

What is the best form of cardio?

The single most asked question I get is: what form of cardio exercise is the best?
The answer is actually really simple. All of them. If it gets your heart rate up, then it is good. However, different sports and activities may require a greater focus on one type.
For example (a simple example), if you are going to run a 10k, then you should probably consider running; if you are going to ride in a century race, then getting on a bicycle is what you should be doing; martial artists should consider jumping rope, if you have bad knees (knees that hurt, not knees that misbehave), then an elliptical may be the best form of cardio; for a tri-athlete, whatever your worst event is, that is the one you should put the most energy in to.

For general fitness; pick one form of cardio and do it for a few weeks, then pick another and do that for a few weeks. Repeat process. The idea is to not let your body get too used to nay one form of exercise. Mix it up and have fun!

Free form versus assisted form

The latest greatest fad hitting the market is the Vibram Five Fingers and the Nike Free. If you don’t know what they are come out of your cave and click on the links below before you continue to read.

http://www.vibramfivefingers.com/products/index.cfm

http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/products/free5?blogSource=en_US

Along with these products comes a new debate; free form versus assisted form.

The thought behind free form is that your body will adapt to the environment when given the chance. The runners from Kenya and other parts of the world are used as the primary example as most of them train barefoot and they are really, really strong runners. Another purported benefit is that you have a more stable base as your toes are not cramped together. There will be less stress on your ankles, knees, and hips because the free form forces your body into a more natural position.

The thought behind the assisted form is that your body needs stability. Although we are bilateral, we are not bilaterally symmetrical. There for one side will always be dominate and one side weak. The support from a good pair of shoes will give you a solid platform and correct any abnormalities. If you are pigeon toed or duck toes, your knees move in or out, your feet roll one way or another, the proper shoes will correct these issues.

Because this is my blog and I get to tell you what I think – here goes:
Most people in this country do not know how to exercise in proper form; whether it is running, weight training, etc. Free form is great if you already know form. My suggestion is that you use a good pair of shoes for which you have been fitted and learn proper form for whatever activity you chose, then if you want to add some fun and a little bit more of a challenge go free form. Start slowly and build up.

I would thing in the next few years there will be a number of studies done that either prove or disprove all of the claims.

Disclaimer: I have a pair of the Five Fingers and love them. I do almost everything in them except run. I am not a strong runner and I need to really work on my form before switching over.
For a really great primer on running go to:
http://www.chirunning.com/shop/home.php

results = effort

If you want to be in shape, you have to work at it; but to what extent? Here is a conversation that I have participated in a number of times over the past few years:

Consumer: So you’re a fitness trainer
Me: Yes
Consumer: How often do I need to exercise to get in shape?
(What is really being said is: I want to put as little effort as possible into being proactive in my health)
Me: As often as possible.
Consumer: Can you be more specific
(What is really being asked is: what are you some kind of fitness fanatic?)
Me: An hour a day
(What I am really saying is: yes, I am a fitness fanatic, but you still need to exercise as much as possible)
Consumer: Wow, that much?
Me: Yes
(What I am really saying is yes)
Consumer: I don’t think I can manage to workout for an hour per day; what if I workout for an hour three days per week?
Me: Ok, but you won’t get the same results as if you work out every day.
Consumer: I thought working out everyday was bad for you.
Me: Don’t do the same type of workout everyday.
Consumer: What do you mean?
Me: Do weight training one day and some sort of cardio one day, or maybe join an adult recreational sports league.
Consumer: But I don’t want to bulk up, I just want to get tone; what would that take?
Me: Workout as often as possible and watch your diet

And the negotiation goes on and on

I hope you get my point. You will get results equal to the effort.

General Guidelines

Not too long ago, a friend asked for my advice on his work outs. Because he is overseas at the moment and I didn’t have the specifics of what he was doing, I could only be general in my suggestions. Here they are, and I hope they help someone else out there.

1. There is one way to lose weight; burn more calories than you take in. Even if you are eating the healthiest diet imaginable, if you are consuming too many calories, you will not lose weight. If you eat junk food you will always be hungry because you aren’t getting the nutrients your body needs.

2. One pound is 3500 calories. If losing weight is your main goal, you need to have a deficit in calories somewhere.

3. Ask yourself a question; do you want to lose weight or do you want to change your proportions – meaning stay roughly where you are, but put on some muscle and get stronger?

4. Cardio and weight training is Ok together. However, if you want to get stronger, lift first, if you want to lose weight, do cardio first. Best case is to do one in the AM and one in the PM. If you do this, most folks agree that cardio in The AM produces the best results.

5. Always do a minimum of two exercises for each muscle group. However, sometimes more than that is over kill as you should have exhausted your self on the first two exercises.

6. Switch it up every three-four weeks. If you are doing one muscle group per day, then go to upper body one day and lower body the next. Maybe switch number of reps and sets; more reps and sets, less weight. But always be aware of volume. For example, if you are lifting 6 reps, four sets at 100 pounds (total 6x4x100= 2400), then if you change to 3 sets of 20 reps try to get close to 2400 pounds total volume, so you would lift 40 pounds. (3x20x 40=2400).

7. You can also switch up your routine by focusing on stability, agility, power, or strength.

8. Maybe on leg day add a set of push ups between exercise, and on chest day add a set of squats between exercises.

9. No matter what you do, your body is always trying to stay balanced. If you lose too much too quickly (more than 2 pounds per week) your body will fight it. Be methodical.

Change the intensity of your exercise and fitness program

There are five ways:
Change weight – self explanatory
Change number of reps – this coincides with changing the weight; more weight fewer reps; lighter weight, more reps.
Change number of sets but try to keep the volume the same.
So if you shoulder press 25 pounds for ten reps, 3 sets; (25x10x3=750)
If you decrease the reps to 6 and increase the sets to four, you should try to lift 30 pounds. This is not a set rule but rather a guideline particularly when decreasing weight.
Change speed – you can increase power by increasing speed; if you go slower, you may need to decrease the weight and/or reps
Change stability – do all of your standing exercise while standing on a BOSU or kneeling on a stability ball. Substitute a stability for the bench.

Applying these simple modifications to your personal fitness routine will give you a fresh workout every time. Mix up your exercise routine and have some fun with your fitness training.

Amino Acids

Not too long ago I read a few studies regarding protein. I know, every muscle head in the world knows they need protein for tissue repair. But what most folks are not aware of is that as we age our bodies do not process protein as efficiently as we did when we were younger. For males its late thirties-early forties, for females, early to mid thirties.
Quick physiology lesson:
Protein breaks down into amino acids
Amino acids help all of out enzymatic functions including the break down of protein
Its a very bad cycle. We don’t break down protein to make amino acids so we can't break down protein.
There is an easy solution. Take an amino acid supplement. There are lots of them on the market. Find one that has essential and branched chain aminos and you will be fine.
If you want to take it to the next step, read the book The Edge Effect by Eric Braverman. He goes into detail on how amino acids (or lack of) effect our entire well being.