Monthly Archives: January 2011

>RESEARCH NEWS…

>In the recent issue of the Journal of Strength and Conditioning Research, Celine et. al (2011) looked at rate of percieved exertion (RPE) as an accurate regulator of training in young women (average age 22 yrs).  Their findings were very interesting.  What they found was of the two experimental groups, one was regulated by RPE and the other was regulated by heart rates, both improved significantly in their testing results.  The take-away message here is that if you are looking to follow a serious training program, one of your best feedback tools can be your own body.  Percieved exertion can be a valuable tool when looking at readjusting your training load during your training program.

>5% Down…

>So here we are 5% into the new year.  How is everything going?  Have you been able to stick with all of your resolutions that you so enthusiastically made on new years eve?  The key to success is not by making huge goals to accomplish this year.  Instead, make smaller goals that will help guide you on your way to success.

If you had a goal of losing 20 lbs during this year, have you lost 1 lb by since the new year?  Have you been following a comprehensive strength and conditioning program to help you reach your goals?  A great reason for making these smaller goals throughout the year is that it allows you to make needed adjustments to reach your bigger goal by years end.

So if you have not reach 5% of your big goal today, sit down and make your adjustments.  As it is said in coaching, good coaches make their adjustments at half time…great coaches make adjustments when they are needed.

>RESEARCH NEWS…

>Unfortunately, low back pain is something that most people will experience during their lifetime.  Whether it is from excess shoveling during the winter months or too much yard work during the summer months, we can usually narrow down the cause of that incidence of the pain.  However, what if you were suffering from Chronic low back pain?  Day in and day out suffering the pain that will change your quality of life is not something that people should go through.  The question is what should you do if you suffer from chronic low back pain.

In the January 2011 issue of The Journal of Strength and Conditioning Research Jackson et. al looked at how following a periodized resistance training program influences individuals with chronic low back pain.  The authors had 45 subjects in the study who suffered from chronic low back pain.  Subjects in the training group followed a 16 week training program.  The first three weeks of the program were for the subjects to familiarize themselves with the exercises.  The next 13 weeks were for training and testing.  The results indicated that following a periodized resistance training program will help individuals with chronic low back pain. 

The take away message here is two fold.  First, if you are suffering from chronic low back pain the results from this study indicate that following a strength training program will improve your situation significantly.  The second point to note is that although it is important to progressively increase the intensity of the program, it is also important to begin slowly.  When beginning a program, it is important to spend a brief period familiarizing yourself with the training program.  Remember that being progressive in your training means that week 1 should be easier than week 2 and week 3…Focus on the little things to produce big results.

>Research Update…

>In the December 2010 issue of the Journal of Strength and Conditioning Research, Dixon et. al conducted a study looking at the effect of cold water immersion on power production in athletes.  They also looked at the benefits of using a dynamic warm-up prior to the start of exercise.  What they found was that when athletes are exposed to cold conditions, it is important to utilize a dynamic warm-up protocol to optimize performance.

The take-away message here is to understand how important getting your warm-up is prior to competition, practice, or workouts.  Although it may seem obvious to many of you, do not skip your warm-up in your workout.  As this current study reports in it’s findings, warming up properly can help optimize your performance.

>Hockey Strength and Conditioning

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click me

This morning I was reading an article from HockeyStrengthandConditioning.com written by my good friend Mike Potenza of the San Jose Sharks.  He was discussing his in-season program design for his athletes.  It was straight forward and to the point and filled with some great information.  Exercise selection and workout efficiency is extremely important when you are designing in season progams.  Mike accomplishes these objectives successfully. 
If you are working with hockey players, you need to check out HockeyStrengthandConditioning.com.  There is a wealth of knowledge being put up by some of the best strength and conditioning coaches in the business.  Check it out!

>Playing Catch Up!

>One of my good friends Paul Connolly has been giving me some friendly jabs lately.  I will randomly get a text message from him commenting about my last post prior to this morning’s post.  The reason for the jabs was because my last post was dated on December 15, 2010.  To say that it has been a couple of days since my last update would be a stretch.  Well, not to make excuses as to why I have not been providing my regular updates, I am going to give you a simple run down of what I have been up to since my last post.

First, following my last post, I flew down to Johnson City, Tennessee to attend the 5th annual Coaches and Sport Science College at ETSU.  It was a great opportunity for me to attend the seminar and to see some old friends.  Doc Stone who now teaches at ETSU was my graduate school adviser “back in the day” when I was a GA at Appalachian State University.  To be able to listen to him speak again was something that I enjoyed immensely. 

From ETSU, I flew back over the weekend and was able to continue to work on and finalize the weight room renovations that have been going on over this past semester.  It has been a lot of work but the feedback from the Administration, Coaches and Athletes has been extremely positive.  Also during that week leading up to Christmas we had a basketball game and some workouts before the break. 

Following Christmas, we all know about the Blizzard of 2010.  HA!  And yes travel was not easy for me either, being unable to get back after the holidays when I intended to do so.  However, and most importantly, my family and I made it back safely from our travels and we are now back into the groove of things.

Other things that have been keeping me busy has been my reading list.  In my quest to be better, I have been reading a lot.  In fact, I have been reading a lot of books by Jon Gordon.  He has written The Energy Bus, Training Camp, Soup, The No Complaining Rule and others.  I have read five of his books since last month and have been feeling more energized and focused after I finish each one.  If you have a chance to read a book with a great take home message, I would recommend any of his books.

Well, here we are in 2011.  I keep telling people that it is going to be a great year.  Why shouldn’t it be?  If you, me and everyone else just focuses on being better than we were yesterday then we should not have problem on making this our best year.  Stay focused on your goals and if you need a little help, it is OK to have someone send you the occasional text message.

Finally, Paul thanks for the text message reminders.  We all need a little nudge every once in a while to get back to the groove.

In Strength…

>Ringing in the New Year

>So here we are 4 days into 2011, have you been able to keep your resolutions so far?  Jeez I hope so.  I was watching the news last night and they mentioned that “losing weight” was the #1 resolution for the new year.  Whether it is getting in better shape, getting stronger, or losing weight, try your best.  Write your goals down.  Look at them often.  Focus on what you can control and accomplish those goals.

Remember that there is no substitute for hard work.