A Little Rant on Bodypart Split Training Routines

It seems that not a week goes by in which I don't see or hear someone touting the superiority of bodypart split routines when the training goal is increased size and strength.  (Interjection: Now, for those of you whose only training experience has been with us at SAPT (may God bless you!), you may not even be familiar with this notion.  However, walk in to any commercial gym, and you will see this phenomenon taking place.  Basically people will have their own "day" for chest, a day for back, a day for shoulders, arms, etc. and then maybe will throw in a leg day).

Now, admittedly, I am a bit biased because I'm a strength and conditioning coach, and a bodypart split is hands down one of the least effective ways to prepare an athlete for competitive sport play.  Yet I still challenge the notion that bodypart splits are the most effective training method EVEN FOR THOSE WHOSE GOALS LIE IN THE REALM OF AESTHETICS.  While I feel that I could present a very strong argument myself, I'll direct you to Alwyn Cosgrove, who is much more experienced than I in the art of training and getting people the results they're after (be it World Champions or your Average Joe and Jane).  

Alwyn is one of my favorite strength coaches because he looks at life and training from such an objective viewpoint, and is especially adept in his ability to logically break down concepts with regards to both training, and life in general.  He was also a national Tae-kwon-do champion, and has battled - successfully - Stage IV cancer.  Twice.  I also had the privelege of meeting him personally at a seminar he hosted in the beginning of 2010.

The following excerpts are from various writings of Cosgrove:

" (interjection: this excerpt is taken from an article titled "20 Things that make me shake my head")

4. BODYPART SPLITS 

I think my mission in life is to rid the world of this ridiculous workout notion. Somehow this highly developed organism that we call the human body is not a remarkable piece of machinery that functions flawlessly as a unit, it’s just random “parts” put together — each of which can be worked separately.

My arse.

You didn’t even turn your computer on using only one muscle so why in God’s name are you trying to develop a body using some sort of body part split?

And while I’m on the subject, how come fingers and toes don’t get their own “day”?

Biceps get their own special recognition, what about fingers and toes and sternocleidomastoids? Or left arm on one day, right arm on another day (different body parts)? Because it’s stupid, right? Well, so is splitting up your chest and shoulder “days”.

There are NO athletes other than a small bunch of genetically gifted, pharmaceutical abusing individuals who use a “body part” split with any success. NONE.

Now, if you ARE one of the genetic elite pharmaceutical abusers, then feel free.

Split routines arrived on the scene shortly after Dianabol was popular. Do you see the connection?

Now before you ask me, “Can I split up my routine in some way?” Of course you can. But split it up based on what your body DOES, not based on what “part” it is. Splitting up by parts makes as much sense as splitting up by the number of freckles in that area."
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"....Look, it's not that I "hate" bodypart splits. Hell, there are times that I use them with my own clients. It's just that for the majority of cases, there are better, more efficient ways to get results fast. And that's the reason why clients hire me in the first place. 

I design training programs on physiological basis. Part of the word 'physiological' is the word 'logical' and I argue that there is very little logic to bodypart splits. Bodypart splits are geography, not physiology! 

You say every successful bodybuilder uses a bodypart split? I challenge that every successful bodybuilder is the exception, not the rule.

You say every champion bodybuilder, natural or otherwise, follows some kind of bodypart split. Well I say screw you, and that every failed bodybuilder in the gym also follows that kind of split. The bodypart split has the most failure associated with it than any other methodology. So it's not that that I dislike it, it's just shown time and time again to be the absolute least successful training program for the masses.

The way I design a training program is like building a house. I start with an evaluation of your current fitness level and your long-term goals, which are like what you want your house to look like and what materials we have to work with (your current fitness level, time commitment, etc.).

Using that info, I break the end goal down into monthly, weekly, and finally, daily workouts representing what I need to accomplish along the way. Like, I want the foundation dug by this week, the drywall hung by this day, etc. In other words, I'm taking my plan to build a house and breaking it all the way down into what I need to do each week and each day.

The smallest, most insignificant part of that huge plan is the exercise selection and the day of the week things fall on. It's minutiae! But with most bodypart splits, that's the biggest part. It's like showing up at an empty lot with a truck full of bricks and a photo of your dream home and saying, "Let's build ourselves a freaking house!"
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"...Training a body part once a week is dumb. The body responds better to frequent exposure. You don’t eat once a week, take all your supplements once a week, or train your heart (cardio) once a week, so why treat the rest of your body any different?

You can’t really split up a workout by body part very effectively anyway. For example, a bentover row is a “back” exercise, but a Romanian deadlift is a hamstring exercise, despite the fact that a bentover row involves one long isometric Romanian deadlift hold! So is it really a hamstring exercise instead? Do you see what I mean? The classification is flawed."

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"...Life and sport take place primarily on our feet. It’s how we were designed to work. Our training programs need to reflect that. It seems to me that I’ve said this a thousand times, but it doesn’t make it any less true: a muscle group allocation is pointless. Why would the muscles of the chest need their own “day” for training? If you split up the body into parts, how do you decide what parts to include?


Typically we see splits of chest, shoulders and triceps, back and biceps, and legs. Why don’t we see splits like rhomboids and hip flexors, quadriceps and rotator cuff, sternocleidomastoid and pec minor? Because that wouldn’t make bodybuilding “sense.” But in my opinion, any split routine based on a random allocation of muscle groups to certain days of the week defies all logic.


Consider the following example: Hold a dumbbell in your right hand and raise your arm out to the side until it’s parallel with the floor (a position known as a lateral raise in the fitness world!) Which muscles are working? The classic answer is the medial deltoid and the trapezius.


True. But maintain this position and just touch your obliques on the left side with your free hand. They’re contracting maximally in order to stabilize your torso and spine, thus preventing you from tipping over. So the oblique has to contract so hard in order to stabilize your entire upper body (plus your arm and the dumbbell) that it becomes clear that this exercise forces more work from the oblique muscles, the tensor fascia lata, and the quadratus lumborum than it can from the medial deltoid!


So is it still a shoulder exercise? Or is it a total core and shoulder exercise? What body part day is this movement supposed to be trained on? Hopefully this helps you realize that the body will always work as a unit.


And I don’t mean to “bag” on bodybuilding. One can’t help but be impressed by top athletes in any sport. But the fact that it is a sport is also an important thing to remember. Bodybuilding is a unique sport unto itself. For the general fitness enthusiast (i.e. not a competitive bodybuilder) to develop and implement a fitness program using bodybuilding theory and bodybuilding type exercises makes as much sense as using soccer training or racquetball to design that same program. And while most people recognize that this is idiotic at best, we still continue to talk about splitting up “body parts” and following a bodybuilding-based program."
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Ok, phew.  I hope that cleared a few things up!  Even from personal experience, I can say that my goals were achieved much more efficiently and effectively when I strayed away from bodypart split routines.  In high school, I was your classic skinny kid that had a very difficult time putting on noticeable lean body mass.  In fact, almost every lacrosse coach I had (about 5 different people in high school) told me that if I really wanted to succeed in my position (I was a face off specialist), I needed to put on size as I was "too small" for my position.  I tried using bodypart splits for 4 years to become stronger and increase lean body mass.  Did I get results?  Sure, I can't deny that I achieved some good things.  However, I noticed a significant difference - for the better - in my progress when I was finally bold enough to stray away from the routine I had always been told (either directly or indirectly) was superior.  

Below is a picture of me running the "Warrior Dash" a couple months ago, with my girlfriend Kelsey.  Now, I am far, far from the biggest or strongest guy you'll meet, but I post this to show that an athletic, functioning body can achieved by training the body as a UNIT, not divided up into arbitrary "segments."

Furthermore, Kelsey achieved Professional status in Competitive Bodybuilding by using a training routine similar to way we structure it at SAPT.  Below is a recent picture of her and I in DC.  I also post this to show the females in the crowd that women can lift weights and still be sexy and feminine!  Kelsey lifts weights 5 days a week, and she's far from the "masculine" or "bulky" figure that many women fear they'll turn into if they lift weights!!

I conclude by affirming that, in reality, it doesn't matter what training methodology you adhere to if the effort and perseverence isn't there.  There is no "magic" training formula.  Being able to push through setbacks and dissappointments will triumph a "perfect plan" every time.  As they say: you'll achieve better results being dedicated to a mediocre program than remaining unmotivated through a perfect program.

How to Save Yourself Another Year of Failed Resolutions

 

Just putting this out there: I dislike New Years resolutions.  I realize that the people who make them have good intentions, but New Years resolutions have never worked for me, and I highly doubt they work for most other people, too.  Many people find themselves asking predictable questions at the turn of the new year:

• "Why didn't I accomplish last years resolutions?"
• "How did last year go by so quickly, and I still haven't lost any weight?"
• "How am I not much stronger than last year?"
• "Am I really still benching more than I deadlift?"
• "How am I still getting myself hurt during my running training?" (more on this in a future post)
• "Have I really not saved enough for that trip I've been wanting to take?"

The list goes on.  Recently, instead of making New Years resolutions, I've been setting goals.  I set goals with regards to training, relationships,  education, fianances, etc. (not necessarily in that order), and then I write them down.  By writing them down, it somehow makes the goals more concrete (as they say: "If it's not written down, it doesn't exist").  I then line up the steps on how these goals are to be met; most notably, I write the action steps that are required to meet these goals.  As Dan John so eloquently puts it:

"Look at your behaviors, look at your goals.  Do your behaviors match your goals?"

If fat loss is your goal, it might look something like this:
    I will lose 15lbs by April 1st, 2011. 
    I will do this by exercising 6 days a week, and begin to eat breakfast regularly. 
    Three of the six "exercise days" will be weight training.
    I will hire a trainer/coach to ensure those weight training sessions are giving me maximum return (weight loss) for my investment (time in the weight room). 
    The other three days my exercise will consist of a 30-45 minute walk.
    To start, my breakfast will be 2-3 scrambled eggs and a handful of sliced strawberries.  

That's all.  It doesn't have to be fancy.  Just get started.  

If your goals are training related in general (increased lean body mass, improving your marathon time, becoming a more explosive football player, losing fat, etc.) consider hiring a coach.  Cosgrove already explained this well, so I'll quote him:

"Hire a coach. Outside expertise allows you to focus on your job and commitments and literally just “show up” and let them take care of it for you. Studies have shown that people exercising when a trainer only supervises (no instruction or coaching) work up to 30% harder than they do on their own. 30% more work translates to significantly faster results – imagine what you could do if that trainer actually pushed you through to harder workouts and designed a program that would work better.

If you can’t afford a coach three days per week, then hire the best coach in your area once per month and use him or her as a consultant to design your monthly workout and provide third party accountability."

I cannot stress enough the question Dan John asks: Do your behaviors line up with your goals?  Otherwise, it should come as no surprise when 2012 strikes (it will arrive way sooner than you think), and you missed the mark with regards to your goals.

 To use me as an example, here were my two training goals for 2010:

1. Place Top 10% of the YMCA Mud Run (that takes place at the Naval Base in Norfolk, Va.)
2. Deadlift 405lbs with perfect form (raw, no belt, and no rounding of the low back) 

I set these particular goals for one main reason:  they would be challenging for me.  I knew I wouldn't have room to slack in order to meet these.  Let's briefly cover each one:

#1) Place Top 10% of the YMCA Mud Run
I chose this because I had never competed in a running-specific race before, and I had heard the course was not for the fainthearted.  I hadn't run for a long time prior to May 2010, so I thought this would be a good challenge. 

The cruelness of this race cannot be overstated, and can really only be appreciated by those who have run this course.  It is only 5 miles, but virtually the ENTIRE course is in sand, and there are many obstacles (water pits, creeks, walls, rope, etc.) along the race.

This was what I wrote down to be sure I met my goal as successfully as possible:

1. Weight train three days per week (a baseline strength is invaluable for ANY athletic event)
2. Condition three days per week; two of these days consisting of high intensity drills (track repeats, hill sprints, shuttle runs, metabolic circuits), and the other day consisting of "active recovery" (mobility drills, sled pushing, glute activation/strengthening, etc.)

Now, it's important to note that during the training period for this race, I was working three jobs (physical therapist aid, part-time strength coach at SAPT, and doing some personal training at a commercial gym).

Needless to say, there were MANY days I did not feel mentally and/or physically ready to begin a training session.  My days would often entail me leaving the house at 630am, and I wouldn't arrive home until after 830pm, and this is if I didn't train that day.  But, how did I expect my goal to become a reality if I skipped training sessions??

This meant I would arrive at the local high school field to sprint or push a sled (yes, I'm a huge geek and kept a Prowler, with weights, in my trunk), at 430AM a couple mornings a week.  Or, when finishing up at SAPT around 8pm, I would linger an extra 30-60 minutes for a squat session or to do a conditioning circuit.  Time was definitely limited, so I made sure to follow the 80-20 rule, and it turned out to be successful!

I placed 18th out of 2000+ entrants, which was top 1%.  Would I have accomplished this had I skipped training sessions just because I "had a long day" or "my bed felt really good" and I couldn't bring myself out of it to train before a 13-hour workday?  No way!  

I do not write this to "toot my own horn" (countless people have accomplished physical feats of far greater magnitude).  Rather, I write it to illustrate that goals will not be met unless your behaviors match your goals!  Furthermore, it is often not easy in practice to line up your behavior with your goals.  It takes planning, patience, diligent execution, and mental fortitude as life rarely will calmly "line up" for easy action steps. 

#2) Deadlift 405lbs with perfect form
(I'll do my best to keep this one short since I was a bit long-winded on #1).

Now, I am the first to admit I'm a relatively weak deadlifter.  Biomechanically, I'm at a disadvantage (long torso, which places the spine further from the load, but enough of excuses!), and I first began training the lift a mere 2 years ago.  I severely injured my back in high school - deadlifting incorrectly due to poor instruction of proper form - and for years following I wrote off the deadlift as "an awful exercise" because of my own personal bias.  At the start of 2010 (about 1 year into training the lift) I had a deadlift max of 350lbs (I had some work to do!).  

However, in early December, I hit 405lbs for two reps (see below).  I realize this is baby weight in many gyms, but for me it was an accomplishment.  There were many days that I didn't "feel" like practicing the deadlift, as it a very taxing lift to perform (physically and mentally).  However, even on the days I wasn't feeling fresh or "all there" I would take the weight down a notch and at least get the reps in.  I'm looking to hit 460lbs by 2012.  




I honestly doubt that either of the above goals (at least for me personally) would have been met had I not written them down.  There is something very powerful about writing down what you will accomplish.  

What are your goals for 2011?  Or, even, goals for the next 6 months?  The next two years?  These may be fitness goals, relationship goals, business goals, you name it.  Write down your goals, and then lay out action steps that are necessary to be sure those goals are met.

Let's all make 2011 a great year!

 

5 Core Exercises You've Never Tried

Ah yes, with the holidays approaching and everyone merrily chomping away at holiday parties, people will quickly begin thinking about "their abs" as the we round the New Year and begin to prep for Summer.  While one can definitely not "out-train a crappy diet," these will be sure to spice up your core training.  

Most people tend to pay attention whenever I say the word "Core," so I' thought this would be of interest to many reading this.  While this is by no means an exhaustive list, (there are many different exercises/variations I'll use depending on the specific scenario), I thought it would be useful to see some "unconventional" exercises that are actually extremely effective.  When most people think "core training," what (unfortunately) immediately comes to mind is some sort of flexion-based training (think bending of the torso in the sagittal or frontal plane, such as a situp or side crunch).  While I'm certainly not saying it is always innappropriate to train this way, people would be way better off focusing on other crucial functions of the core.  The function that the following exercises focus on is stabilization.

If your motive in doing core work is strictly driven by aesthetics, these will help you on your quest.  If you're an athlete seeking a stronger core for performance, these will, quite effectively, get the job done more so than the endless crunches and situps you're doing.  Not only are these great for those who "have to feel their abs working" to consider something a good ab exercise, but they have remarkable, (dare I say) functional implications as well.  Without further ado, here are 5 core exercises guaranteed to light those abdominals on fire.

1.  Bodysaw Plank
Planks are great.  However, once someone can hold a perfect plank (or "prone bridge") for 60 seconds, it's time to progress.  Rather than simply add time to the equation, I prefer to make the exercise more challenging by one of two means:
     
        1) Loading the exercise (placing a weight on the back)
        2) Adding a dynamic component

The bodysaw progresses the plank by adding a dynamic element to the standard plank position.  This exercise utilizes the "anti-extension" function of our core.  In other words, it trains the trunk to resist hyperextension (excessive arching) of the low back.  There are 3 variations in the video below, ordered easiest --> most difficult (although some may argue my ordering of #2 and #3).  The first one, with the slideboard,  I originally saw taught by Mike Boyle.  The second - executed by dragging plates along the ground - I actually picked up from Chris, who figured it out when trying to find a way to have the Mason baseball guys do the exercise without use of a slideboard.  The third variation is completed by suspending your feet in a TRX (or any suspension system).  The TRX variation is quite difficult as you have to fight the "pendulum effect" of the straps wanting to swing you back to the starting point.

I also like it because it adds a nice intermediate stage between planks and rollouts.  Or, if you can already do rollouts, it's a way to train the anti-extension core function without quite as much delayed-onset muscle soreness.  



2.  Offset-Loaded Deadlift (or "shovel lift")
This is a fantastic exercise I picked up from a guy named Steven Morris.  You simply load one end of a barbell (I recommend a trap bar to begin with), then pick it up and stand perfectly straight.  Trust me: you won't need to put much weight on the end of the bar.  You can do this for reps (I'd keep it 6 and below) or hold it for time.  Then do the same thing facing the other way.  If you don't know where your obliques are prior to performing this exercise, I guarantee you'll figure it out as soon as you try this!  It is absolutely brutal, especially with the barbell.

Pointers: as you begin the lift, think about "pushing down" with the hand furthest from the loaded end (like your shoveling dirt) as you initially pull the barbell off the ground.  Also, the further you are from the loaded end, the more difficult the exercise will become.  This is very tough to get used to at first, but with some practice, you'll get it!  Just make sure you're not cheating by shifting your hips toward or away from the plate (have a partner watch to keep you in check). 







3.  Feet-Suspended Sandbag Walkups
This one I actually made up, when I was coaching a guy who possessed a strong abdomen but needed to improve his shoulder health.  I love this exercise, as it's a great "bang for your buck" movement.  It trains, simultaneously, core stability and scapular function.  More specifically (with regards to shoulder health) it strengthens the serratus anterior, a muscle that is extremely important in aiding proper upward rotation of the scapula (shoulder blade), which has critical implications for overhead athletes (think baseball and tennis players, swimmers, certain track athletes, etc.).

Not to get too sidetracked, but most people - when training overhead athletes - tend to focus exclusively on the rotator cuff when looking to improve shoulder health/function.  While this is definitely important, an often over-looked "piece of the puzzle" is the scapula.  If the scapula doesn't track properly when the arm moves into an overhead position, it compromises health of the shoulder joint.  Quoting physical therapist and strength coach, Bill Hartman: "Any altered scapular muscle function, weakness, or inability to position the scapula and then stabilize it results in a direct affect on the shoulder joint with dire consequences. These include glenohumeral instability leading to arthritis, impingement, rotator cuff tendonitis/tendinosis, rotator cuff tears, labrum injuries, and so on."

 3 muscles involved in proper "scapulo-humeral rhythm"

You will immediately find that you have to remain very tight during this, or your legs will very quickly begin to sway side to side in the straps.  Think "glutes tight, abs tight" as you walk up and down the sandbag (you could easily use an aerobics step, thick book, etc. in place of a sandbag).

Anyway, one has to possess quite a strong trunk in order to do this, so I wouldn't recommend throwing it to a rehab client unless you're sure they're physically ready to do it.  You can easy perform these with your feet on the ground, or even elevate the feet (ex. onto a stable step or bench), which increases serratus involvement.

Basically, when considering training economy, this exercise is PHENOMENAL for killing two birds with one stone, especially when working with an athlete who needs special consideration with regards to his or her shoulder health.  For those simply looking to spice up their training with something different, this will fit the bill, too.  

4.  "Move the Mountain" Plank
Similar to the Bodysaw Plank, this variation adds a dynamic element to the standard plank exercise.  You know have to stabilize your trunk as your arms move.  You can widen the base of support (your feet) to make the exercise easier.  The key here is to have minimal shifting of the torso and/or hips as you move the plates back and forth (I am even shifting my hips a bit too much as I demonstrate this one). 

And be careful: this exercise becomes tiring deceptively fast.  Hope you enjoy!




5.  Chaos Training: Supine Bracing with Partner Disruptions
I honestly don't know how to name this exercise in a concise fashion.  I do know that it originally came from Diesel Crew, to give credit where credit is deserved.  This exercise isn't really practical for most because of equipment limitations (although there are creative ways to still get the same effect), and it's an illogical exercise for beginners, but I'd like to share it nonetheless. 


Simply lock your feet in under a stable surface, lean back, and BRACE.  Hold one end of a rope, and have a partner hold the other end.  Be sure to have your arms extended, as this increases the lever arm that your core has to work through - essentially making the exercise more difficult.  As you can see in the video, Kelsey just pulls that rope in an unpredictable fashion: up, down, left right, away from me, etc.  If you never knew your core was designed for dynamic stabilization, you will know shortly into this exercise as it will feel like your abs are being torn in half!  Oh, and do both sides, as shown in the video.



There you have it!  5 new core exercises to spice up your training (don't let me catch you doing sit-ups). 

P.S.  Wow if I say or hear the word "core" one more time I may need to be placed in an insane asylum.

Q & A: Training to Failure

Chris - the great strength coach I work with - just answered a question submitted to SAPT regarding "training to failure."  See below!

If am trying to gain some muscle mass should I always train to failure?

Thanks,

Billy

"Hi Billy,

Thanks for the question.

As is my answer to most things in life, it depends, and even more so, it depends on who you ask.  But understand this; training to failure is not synonymous with muscle growth, and I personally I feel that it can be dangerous if utilized by the wrong populations, and can have an adverse training effect if used in the wrong situations. 

With no understanding of your weight training experience level, current and long term training approach, training frequency, biological age, short and long term training goals are etc., the best I can do provide you a fairly general answer.

First, let’s establish muscle growth contributors: hormones, food, training stimulus and ample recovery from those training sessions.  Lacking any of these four things will significantly limit muscle growth.  For instance, prepubescent populations shouldn’t concern themselves with muscle gain due to lack of hormone production, and should focus more on improving integrity of connective tissue, learning proper motor patters, and becoming more neurologically efficient.  Similarly, those who don’t eat enough, nor get adequate rest in between training sessions, are significantly limiting growth potential.  I’d closely investigate those two things as many looking to gain muscle are strikingly lacking in these two areas.  As I believe your question pertains more to finding the “magical” set and rep scheme, I can tell you there isn’t one, but staying within certain rep and total volume ranges will ensure high amounts of tissue disruption, without always needing to train to failure.  

If I, or any of my athletes are engaged in a hypertrophy focused training block, I always prefer training to positive failure for most sets, defined as when one can no longer complete another rep with good form.  This strategy mainly pertains to their accessory work which depending on the time of year, and programming intentions, will typically fall in the 8-20 rep/set range.  A variety of factors will determine how many total sets/sessions/frequency.  I’ll also shorten rest in between sets.  Sets will always stop feeling they had another 2 reps “in the tank” during their main compound movement (ie. squat, deadlift, etc.) of the day.  That’s my strength coach-biased answer, and I’m sticking to it…for now."

-Chris

Great Read for the Day

I was going to write an article on why interval training (used appropriately and not in excess) is so effective for endurance athletes.  Rather than reinvent the wheel, I'll pass on a great article I read a while ago by Alwyn Cosgrove.  Concepts from this excerpt prove invaluable with the athletes I work with, and also have proved quite effective in preparing for my own races in the past. Enjoy!

Why 'Endurance' Training Lacks Staying Power
 by Alwyn Cosgrove 

"The biggest mistake endurance athletes make in their training program is falling into the trap that their sport is about who can go the longest. It’s not. It’s STILL about who can go the fastest. They give medals for the first athlete to cross the5K/10K/ marathon/ ultra marathon finish line – not the athlete who crosses it and can keep on going. There’s a reason it’s 26 miles and 385 yards. There’s an END point. And whoever gets there the fastest will be the winner.

Traditional endurance training programs reflect that fallacy. They are based around a lot of mileage to increase your ‘endurance’.

 As a sports scientist – let me break this down. Endurance in my field – is the ability to maintain a constant sub maximal output – to maintain a lower percentage of your max output. In other words – your ability to run/bike/swim slower than you are able to, for longer periods of time.

So if your ability to run fast (at maximal speed) merits a hypothetical ‘score’ of 100 units – you may be able to run a 10K race at 70% of this or 70 units.

Typical endurance training involves you running at this 70% for long periods of time, hoping that somehow – when it comes to race day – you’ll be able to run at 75%! This will never happen. If you can run a six minute mile – and you train for 12 weeks running 3-4 miles at a time, at 6min mile pace – what do you predict you’ll run on race day? That’s correct – a six minute mile. You’ve trained for 12 weeks and produce the same speed you were capable of before you trained.

 

(Real world example: I was hired to conduct the strength training portion of a program for some of the LA Sheriff’s department as they prepared for the annual law enforcement Baker to Vegas relay run. I was given a copy of their running regime, written by a TOP name in the endurance training field and was actually very disappointed in what I saw. First off the volume in my opinion was excessive – with the team running 7 days per week. But more surprising was the QUALITY of those sessions. There was one fartlek workout per week for speed, and one hill workout to develop strength, and therefore speed. The other FIVE workouts were all listed as ‘slow pace’, ‘easy pace’ and ‘moderate pace’. I asked one of the runners for his personal best mile pace for the five mile section he was running. He was running a 5:30. After reviewing his training log, we established that with all this volume – he was averaging a 7 min mile pace in training. His goal? To run a 5:15 pace. How on earth are you going to run a 5:15 in competition, when your average pace in training is a 7 min mile? Where is the speed going to come from if you don’t train for it? Needless to say we revamped the training program and he was successful in reaching his goal)

Here’s the modern system – if you can maintain 70% of your max pace (again – assuming 100 as your max) – if I raised that max pace to 120, even without any direct endurance training, that 70% would now be 84 ‘units’. So because you built more “power” in your running engine – we automatically increase your capacity to run long at a sub maximal pace.

(Example: Max speed: 6 min mile. Running a seven minute mile is cruising – you are working way below your limit.

But if your max speed was a 5 min mile – then running a six and a half minute mile would be even easier than the first example.)

So if we accept that endurance is all about maintaining a lower percentage of your max output – then increasing that max output is the key to increasing your endurance.

Modern “endurance” training should begin with high intensity work – not slow low intensity work.
Still not a believer – consider the following:

One recent study, which is soon to be published in the US, concluded that 10-km running performance could be predicted from a combination of 300m time trial performance and plyometric leap distance; both of which have explosive power as a determining aspect.

Hmmm. The ability to predict an “endurance” time based upon a speed and power component. Interesting. Another study done by researchers in Finland several years ago showed that 5-km run time could be significantly improved by supplementing run training with explosive power and speed sessions.

TRAINING ROUTINES

With the above philosophy in mind, there are several high intensity methods that we can use to train for ANY endurance activity.

This month we are focusing on the triathlon. Triathlons used to be primarily aimed at retired swimmers or runners. But now – triathlon has some into its own – it’s an Olympic sport and has its own subculture and training methods.
Here’s our “dummies guide” to triathlon training:

1)      You must get technical preparation for the swim event. Running and cycling are probably easier for you in that you know what to do. The swim event will require some more work.

2)      At some point – you need to train at least two modes on the same day. The hardest part of a triathlon for many is getting off the bike with your legs DEAD and having to run. You need to train for this unique sensation.

3)      There is no need to do the full distance in training PHYSIOLOGICALLY. We prepare the body to handle the full distance, and based on science, we know that it is possible. However for PSYCHOLOGICAL reasons – a lot of athletes like to ‘know’ they have the conditioning to do the entire distance and like to schedule a practice ‘event’ prior. There is no harm in this, but psychologically on race day you’ll be a wreck anyway, so in our opinion it offers little benefit in the real world.

All distances and modes in the below examples can be adjusted. Feel free to substitute swimming for running etc.

Diminishing rest interval method

Here’s the premise: Split the distance you are running / biking up into three – four periods (so if you are running three miles, we’ll use a mile)

Run that first distance (one mile) as hard as possible.

Rest for at least 50% of the time it took you to run the mile (we are looking for almost full recovery).

Repeat for two more sets (until you’ve covered the full distance).

Perform twice a week. Each week – reduce the rest interval by 30 seconds. So be week four, you’ve cut two minutes of your rest time.

Here’s the concept: You can run a six minute mile. But when you do three miles you average 21 mins or a 7 min mile. If we prepared you by running only 3 miles – we only reinforce that slower speed. So running three miles trains you to run at the slower speed.

With this method – we work on the quality, the speed of your run. We maintain a much higher speed, and a much more intense workout, and develop the endurance by cutting back on the rest period – as opposed to slowing down the pace.


Sprint Repeats
Select a 60m area – straight as possible. Starting at one end – sprint maximally to the 60m mark – should take under 10 seconds. Turn and jog back, taking approximately 20 seconds. Perform a total of 4 circuits to complete one set (this is approx 2 minutes). A session should be as follows: three sets with a one minute rest between each (9 minutes); rest for two minutes and repeat for a total of a 20 minute workout. This is not for the faint hearted.

Obviously this workout can be performed over a longer distance – just maintain the ratio between work and rest periods, and understand the concept. We are trying to develop our ability to go long, by increasing our capacity to go hard. Going at 70% of 100mph is still faster than 80% of 70mph."

I'd like to note that these workouts wouldn't always be appropriate for improving someone's maximum speed or acceleration (ex. in training a sprinter or field athlete).  However, a lot of people tend to go about endurance training in a suboptimal fashion.  Hope you learned something new today!

The 80-20 Rule and How it Affects Your Training, Part 2

Last week, in Part 1, I discussed how roughly 20 percent of the exercises you perform in a workout will be responsible for approximately 80 percent of your results.  This may be an easy concept to grasp mentally, but a very difficult concept to execute.  Many of us feel that if we want to achieve maximum results, we should perform as many exercises as possible in a given week in order to "cover all the bases."  Besides, what's the point in having an abunbance of machines if it's not worth it to use all of them?

 

Trust me: if you focus on just a few different movement patterns each week, your results will eclipse the gains made by performing as many exercises as possible in a day/week.  You may be asking "Well, what are the key exercises that will produce the greatest possible gains?"  They are:

• Squats (and their variations ex. single-leg movements such as lunges and split squats)
• Deadlifts 
• Pulling (think dumbbell rows, cable rows, pullups, lat pulldowns, etc.)
• Pressing (pushup variations, military/overhead presses, bench variations, etc.)
• Core (hint: not sit-ups)

Speaking of squatting, I love this video.  It shows a girl completely pwning (that's nerd-speak for "owning") a male in the weight room.  She's doing full squats to parallel while the guy in the corner does 1/4 squats (using the same weight) with the pad between his shoulders and the barbell.  (Side note: women can - and should! - lift weights and still be sexy and feminine.  I know most of the SAPT women understand this, but I'm still shocked at the misconceptions I hear touted on a regular basis.  More on this in a future post)



Anyway, if you center your training around those 5 movement patterns, you can't go wrong.  This applies to athletic performance, muscle gain, fat loss, you name it.  The sets, reps, rest period, etc. will determine the training effect received. 

Something else to keep in mind: if performing an exercise will provide a 10% stimulus, but produce 20% fatigue, it's NOT WORTH doing.  There are many exercises that are very neurologically taxing (especially if executed incorrectly), but don't produce very much from a results standpoint.  This can also be the case with how you perform an exercise.  Once your performance on a lift diminishes (i.e. you can't complete the reps with perfect form), STOP the set.  Making a habit of grinding reps is fool-proof recipe for failure.

 
The workout must also not be so long and voluminous (containing superfluous exercises) that the majority of the training session is done in a state of fatigue.  This will ingrain bad habits - "just going through the motions" with an exercise, executing reps with sloppy technique, etc. - and also dramatically tax the CNS (central nervous system) so that recovery is sub-par.

This post could literally go on and on, but I'll stop it here.

Bottom Line: It is better to perform fewer exercises with intensity and perfect technique than to perform more exercises with sloppy form in a state of fatigue.  And even if you don't feel fatigued, there are hormonal shifts that take place when the volume of exercises becomes too high (ex. cortisol, a stress hormone, will rise sharply) that will negatively affect your results.  So, it is possible to actually gain body fat over time, or lose strength and power output if one consistently trains incorrectly.  So, you know those extra sets of sit-ups or bench presses you're doing?  Those can actually hurt you rather than help you!

Ok, now I'm stopping for real.

The 80-20 Rule and How it Affects Your Training, Part 1

The 80-20 Rule (or "The Pareto Principle") states that, for many events, 80% of the effects come from 20% of the causes.  It’s named for Vilfredo Pareto, an Italian economist who in 1906 observed that 80 percent of the wealth in Italy (and every country he subsequently studied) was owned by 20 percent of the population.  Many others observed similar ratios in their own areas of expertise after Pareto published his findings. 

Tim Ferriss (author of The 4-Hour Workweek) popularized the idea for the most recent generation of entrepreneurs when he observed that 80 percent of his income came from 20 percent of his clients. So he chopped off 80 percent of his clients, effectively reducing his workload by 80 percent, and focused on the clients who accounted for 80 percent of his income. At first he took a 20 percent pay cut, but his productivity and income soared on a per-hour basis. 

So how does the 80-20 rule affect your training??
Essentially, 20 percent of the exercises you perform will be responsible for 80 percent of your results.  Think about this.  For me, this was an enormous realization.  As a high schooler reading bodybuilding magazines, I was given the impression I had to perform every exercise I could possibly think of in a week in order to achieve results.

Alwyn Cosgrove states it very well this way: "Let’s say you have a total-body workout with 10 exercises. If we hacked out eight of the 10 exercises, and just kept squats and chin-ups, would you expect to get just 20 percent of the results? Chances are it would be the opposite — you might get 80 percent of the results by focusing on just 20 percent of the exercises. So most of your results come from just two exercises, and relatively few results come from the other eight. 
                           OR      ?

It’s easy to see why. Compound exercises (interjection: think squats, deadlifts, pullups, pushups, etc.) recruit more muscle, allow you to use bigger loads, and burn more calories than isolation exercises. That’s why you want to build your program around them, and why your workouts should start with exercises like deadlifts or squats, the ones that produce the best results on a rep-by-rep basis."

This is part of the reason why many gym-goers fail to witness tangible changes in their bodies over the course of five years.  They go in, week after week, performing the same circuit of tricep kickbacks, bicep curls, seated abduction/adduction machine work, crunches, etc. and wonder why they aren't much stronger or don't possess a lot more lean body mass than five years prior.   (side note: just to clear this up, because I know this myth is devastaingly pervasive in our current culture - You CANNOT spot reduce.  Ex. performing endless tricep kickbacks, or machine abductions, will not "tone" your triceps or your glutes.  You cannot "sit-up your way to a six-pack."  It's beyond the scope of this post to explain, but it will be touched on later).  They aren't spending time on the 20% of exercises that are going to give them most of the results they're looking for.  Either that, or they perform so many of the less-effective exercises that they've essentially performed so much volume (sets x reps x weight lifted) in training that they have exceeded their bodies' capability to recover (construct lean body mass, reduce body fat, lower cortisol levels, etc.).

             VS.
   Which one do you think will construct more of the lean body mass she's looking for?

This makes me think about my own training in high school.  I wanted a bigger bench press (which high school boy doesnt?!) so I performed every bench variation known to man.  I mean EVERY ONE I could think of.  Incline bench, flat bench, decline bench , dumbbell bench variations, isometric holds, training to failure, etc.  You name it, I did it!  And (I'm embarrassed to admit) I would often perform all of these in ONE training session!  Guess how much my bench increased over the course of 9 months?  15 pounds.  Yep.  15 pounds.  And I was in the novice period of weight training, where my gains should have arrived the fastest!  (Novice liftiers will improve at a much higher rate than advanced lifters, as their nervous systems are very inefficient to begin with and thus have a lot of room to improve).

Now, compare my experience with Ron, an SAPT client (he was on the blog under our "Client Testimonial" post a few weeks back).  He arrived here, barely able to do 10 pushups.  In merely 7 months of training 2x/week he went from hardly being able to do 10 pushups to benching 225 pounds.  And he accomplished this when he was 50 years old!!!  How did he do this?  Endless bench variations, and copious amounts of tricep isolation work to help his lockout?  Absolutely not!  SAPT had him focus on the few exercises that were going to guarantee progress, as long as Ron worked with intensity and was consistent in showing up for his workouts twice a week.

That's it for today, but just take some time to consider what you're doing when you begin your training session, and analyze why you are choosing a particular exercise.  You may be surprised at your results if you go against "the norm" with regards to training!

To Be Continued!.....