I read this a few weeks ago, and basically pushed it aside as a non-story. Then I came across another story about it, so I figured I'd post. Basically, scientists have realized that lactic acid isn't really bad for your muscles. Lactic acid is actually a very potent fuel for muscles. On the surface, it seems pretty crazy and very much a story. We thought lactic acid buildup is what made you hit the wall, now it turns out it's one of the most efficient fuel sources for muscles?
Here's why it doesn't matter. It won't change how we train. You still want to increase the lactic acid threshold, only it doesn't mean you aren't producing lactic acid, it means your muscles are better able to use lactic acid. Endurance training increases mitochondria in muscle cells. Mitochondria burn lactic acid to produce energy for your muscles.
The scientists don't seem to know yet why you hit the wall, and why it coincides with that burning sensation in your muscles. And why, if you increase your lactic acid threshold (by increasing mitochondria), your muscles take longer to burn and you hit the wall later. My suspicion is that lactic acid is good, so long as you've got the mitochondria to burn it. Once you get too much you start getting the negative side-effects. I've got nothing to back that up but a hunch though.
FYI, the first story, by way of Lean & Hungry Fitness does mention that interval training is a good way of building up mitochondria.
Tuesday, May 16, 2006
Friday, May 12, 2006
Track Sunday
Unfortunately, I won't be there Sunday for the workout probably. Nursing a sore left hamstring and going to Div III Nationals next weekend so I'm resting. For those that go, here is the plan, it's basically the same as last week.
Warmup
3x15 ankle hops
2x20 1 or 2 leg side-to-side jumps
10 falling starts (10 yards)
Stadiums
Intervals
For the stadiums - Last week we did 10 big, walking down, then 10 small, walking down. This was enough to wear us out so well that we decided to skip intervals. I'd suggest maybe 5 big and 5 small + intervals. Or, if you're more concerned with strengthening, you can do the 10/10 (or 2-3 sets of the 5/5s).
Good luck.
Warmup
3x15 ankle hops
2x20 1 or 2 leg side-to-side jumps
10 falling starts (10 yards)
Stadiums
Intervals
For the stadiums - Last week we did 10 big, walking down, then 10 small, walking down. This was enough to wear us out so well that we decided to skip intervals. I'd suggest maybe 5 big and 5 small + intervals. Or, if you're more concerned with strengthening, you can do the 10/10 (or 2-3 sets of the 5/5s).
Good luck.
Thursday, May 11, 2006
Laying Off the Quads
So the saying goes (Michael Wood, you are the stuff of LEGENDS, I tell you!): No one in Atlanta Ultimate is in danger of overtraining.
I'm sure we could find a few exceptions, but this is probably true (assuming that we are doing exercises correctly and all that stuff).
However, I have heard and read a lot over the years about general over training of the quads. I'm not sure if this is primarily a female issue, but I think it has less to do with straining the quads and more with underdevelopment of other leg muscles.
In that spirit, I decided that while none of my muscles are currenlty being overused, I should probably take care to focus specifically on other muscle groups. Thus, I dipped back into the Ozone library for some hammy, glute, and posterior chain exercises.
The result? My quads still felt the most sore at the end of the day!
However, I do know that my glutes and hammies did get a workout cause I can feel it. But I think I must still be relying heavily on my quads to get through some of these exercises. Anyone else having this problem? Anyone have any ideas on how to really isolate these muscle groups- that don't involve machines not mentioned below (since that's about all I have!)?
For anyone who is interested, here's what I tried:
Hip Ab/Adductor machine - 3 x 12 each way
I love these, although the range of the machine in my condo workout room is awful. And somewhat off center. I have long legs, dammit!
Hamstring leg curl machine - 3 x 10 on each leg
This machine is also sort of craptacular and especially wobbly because it doubles as a leg extension machine as well, but hell- it gets the job done.
Romanian (stiff-legged) dead lifts - 1 x 10 (3 sec lower; 2 sec hold; 3 sec return)
This is performed with barbell in hand, legs greater than hip width apart. The first movement is initiation of anterior pelvic tilt. This is performed by thinking about ‘sticking your butt out’ and then sitting back. Keeping a straight back and the knees flexed to 10-30 degrees, the weight is lowered to knee level. The lifter will feel a sensation of the hamstrings stretching. The position is held and then the body position is returned to the start.
I did these incorrectly last time, so I'm looking forward to doing them again now that I understand the motion (it only took reading through it 8 times).
Reverse dumbbell lunge - 2 x 12 per leg
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at sides, palms facing in. Step your right foot back 2 to 3 feet, keeping your weight on your left foot. Lower right knee until it’s just above the floor; press up with left leg to return to starting position.
I had a really hard time doing these without feeling like all of the work was being done by my quads. Anyone have any suggestions?
Ball leg curl - 2 x 10
Lie face up on the floor with heels centered on a stability ball, arms out to sides with palms down. Lift your pelvis up until your body forms a straight line from hells to shoulders. Use your heels to pull the ball toward you as you bend knees toward chest. When you can’t bring the ball any closer to your butt, return to starting position.
I have no idea how this is working lower rear muscles, at least the way I was doing it, but I may keep doing it just because it's so hard to stay balanced (maybe that's how it works? Hell if I know). I love a challenge!
Bi-planar lunge with overhead press - 2 x 6 per leg
Stand erect holding a pair of dumbbells at your sides. Lunge forward with your right leg, then curl the dumbbells to your shoulders. From there, flip your wrists and press the weights overhead. While still in the lunge position, lower the dumbbells down to your sides (reversing the press and curl along the same path). Push through your right leg to return to the start. Then perform a lateral lunge with your right leg and reach over to touch the dumbbells to the floor, one on either side of your foot. Return to the start position, then alternate legs.
These were awesome. But again- I feel like I'm doing too much work with my quads when I'm supposed to be working the stuff in the back.
I'm sure we could find a few exceptions, but this is probably true (assuming that we are doing exercises correctly and all that stuff).
However, I have heard and read a lot over the years about general over training of the quads. I'm not sure if this is primarily a female issue, but I think it has less to do with straining the quads and more with underdevelopment of other leg muscles.
In that spirit, I decided that while none of my muscles are currenlty being overused, I should probably take care to focus specifically on other muscle groups. Thus, I dipped back into the Ozone library for some hammy, glute, and posterior chain exercises.
The result? My quads still felt the most sore at the end of the day!
However, I do know that my glutes and hammies did get a workout cause I can feel it. But I think I must still be relying heavily on my quads to get through some of these exercises. Anyone else having this problem? Anyone have any ideas on how to really isolate these muscle groups- that don't involve machines not mentioned below (since that's about all I have!)?
For anyone who is interested, here's what I tried:
Hip Ab/Adductor machine - 3 x 12 each way
I love these, although the range of the machine in my condo workout room is awful. And somewhat off center. I have long legs, dammit!
Hamstring leg curl machine - 3 x 10 on each leg
This machine is also sort of craptacular and especially wobbly because it doubles as a leg extension machine as well, but hell- it gets the job done.
Romanian (stiff-legged) dead lifts - 1 x 10 (3 sec lower; 2 sec hold; 3 sec return)
This is performed with barbell in hand, legs greater than hip width apart. The first movement is initiation of anterior pelvic tilt. This is performed by thinking about ‘sticking your butt out’ and then sitting back. Keeping a straight back and the knees flexed to 10-30 degrees, the weight is lowered to knee level. The lifter will feel a sensation of the hamstrings stretching. The position is held and then the body position is returned to the start.
I did these incorrectly last time, so I'm looking forward to doing them again now that I understand the motion (it only took reading through it 8 times).
Reverse dumbbell lunge - 2 x 12 per leg
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at sides, palms facing in. Step your right foot back 2 to 3 feet, keeping your weight on your left foot. Lower right knee until it’s just above the floor; press up with left leg to return to starting position.
I had a really hard time doing these without feeling like all of the work was being done by my quads. Anyone have any suggestions?
Ball leg curl - 2 x 10
Lie face up on the floor with heels centered on a stability ball, arms out to sides with palms down. Lift your pelvis up until your body forms a straight line from hells to shoulders. Use your heels to pull the ball toward you as you bend knees toward chest. When you can’t bring the ball any closer to your butt, return to starting position.
I have no idea how this is working lower rear muscles, at least the way I was doing it, but I may keep doing it just because it's so hard to stay balanced (maybe that's how it works? Hell if I know). I love a challenge!
Bi-planar lunge with overhead press - 2 x 6 per leg
Stand erect holding a pair of dumbbells at your sides. Lunge forward with your right leg, then curl the dumbbells to your shoulders. From there, flip your wrists and press the weights overhead. While still in the lunge position, lower the dumbbells down to your sides (reversing the press and curl along the same path). Push through your right leg to return to the start. Then perform a lateral lunge with your right leg and reach over to touch the dumbbells to the floor, one on either side of your foot. Return to the start position, then alternate legs.
These were awesome. But again- I feel like I'm doing too much work with my quads when I'm supposed to be working the stuff in the back.
Thursday, May 04, 2006
Sprint Training
I came across an article in the NSCA's Perfromance Training Journal about taking the first few steps explosively. It's where I got the falling starts drill and a few other things we're going to be doing this year. It's on page 19 and has descriptions of the different drills.
Edelman Has Too Many Blogs
Someone else post- I'm starting to feel like I'm on the AFDC forum. :)
Edelman linked this article on his other blog, and although I guess most of it is pretty common sense, I found it very interesting. It's about the Glycogen Window and what and when to consume after a workout.
Sorry if this is posted somewhere on this site. Maybe it warrants reposting anyway!
Edelman linked this article on his other blog, and although I guess most of it is pretty common sense, I found it very interesting. It's about the Glycogen Window and what and when to consume after a workout.
Sorry if this is posted somewhere on this site. Maybe it warrants reposting anyway!
Eileen's Abs Workout
Eileen posted this on the women's league forum a million years ago. It's quick and . . . well, quick. I don't know if this needs to be modified for men, so if you do it and it's too easy guys- increase the reps or something.
Also, for the push-ups, you can alternate in some tricep pushups (where your hands are closer together) or whatever sort of torture you prefer in the push-up family.
One quick note- from my limited pilates experience, I would say that it is probably a good idea to observe the following posture (someone can correct me if I'm wrong) when doing these:
a) When flat on your back, keep your neck long (out of the top of your head, as they say) and your shoulders on the ground. In other words, don't scrunch your shoulders up or sway from side to side.
b) When your abs are engaged (so, generally speaking, your head is off the ground), make sure that your lower back is pressing into the ground. Moreover, you want to "hollow out" so that you are holding your abs in, not pushing them out- so your shoulders are down, your rib cage is lifted, your tummy sucked in (I think my instructor always said to pull it "under your rib cage"), and again- long back and neck. You sort of want to be a C shape in your core.
c) Don't roll from one hip to the other when you're doing side to side exercises. This is really hard sometimes, too. I'm pretty sure it's ok and even necessary to shift weight a bit (especially on toe touches), but if you're rolling around, you're losing the benefit of the exercise. Thinking about keeping your lower back pressed down can help with this, though.
Ok, so this is the workout:
Lie on your back, knees bent. Raise your head off the floor until your trunk is at about a 45-degree angle. Twist from side to side rapidly 100 times. (KQ Note- arms crossed over chest is the way I've been doing these and seen them done)
Flip right over and do 5 push-ups.
Next, do 25 crunches.
6 push-ups.
Then do 30 toe-touches. Lift your legs in the air at a 90-degree angle to your body, raise your torso, and reach with one hand for the opposite leg. Do 15 each leg.
7 push-ups.
Do 50 “Rocky Balboas”, or twist crunches. One knee bent, other straight, hands behind your head. Reach one elbow towards the opposite knee. Alternate sides. (KQ Note- I prefer hands to ears so you don't pull on your neck. And really try to keep your shoulders down, away from your ears)
8 push-ups.
Next, do 50 high-speed bicycles. (KQ Note- on back, arms at side. Lift legs up at 90 degree angle, then lift pelvis up off the ground. Arms can help balance. Move legs in a bicycle-y way!)
9 push-ups.
50 crunches.
10 push-ups.
UPDATE: See some great additional notes on these exercises from Jim over on Lean and Hungry Fitness. Awesome!
Also, for the push-ups, you can alternate in some tricep pushups (where your hands are closer together) or whatever sort of torture you prefer in the push-up family.
One quick note- from my limited pilates experience, I would say that it is probably a good idea to observe the following posture (someone can correct me if I'm wrong) when doing these:
a) When flat on your back, keep your neck long (out of the top of your head, as they say) and your shoulders on the ground. In other words, don't scrunch your shoulders up or sway from side to side.
b) When your abs are engaged (so, generally speaking, your head is off the ground), make sure that your lower back is pressing into the ground. Moreover, you want to "hollow out" so that you are holding your abs in, not pushing them out- so your shoulders are down, your rib cage is lifted, your tummy sucked in (I think my instructor always said to pull it "under your rib cage"), and again- long back and neck. You sort of want to be a C shape in your core.
c) Don't roll from one hip to the other when you're doing side to side exercises. This is really hard sometimes, too. I'm pretty sure it's ok and even necessary to shift weight a bit (especially on toe touches), but if you're rolling around, you're losing the benefit of the exercise. Thinking about keeping your lower back pressed down can help with this, though.
Ok, so this is the workout:
Lie on your back, knees bent. Raise your head off the floor until your trunk is at about a 45-degree angle. Twist from side to side rapidly 100 times. (KQ Note- arms crossed over chest is the way I've been doing these and seen them done)
Flip right over and do 5 push-ups.
Next, do 25 crunches.
6 push-ups.
Then do 30 toe-touches. Lift your legs in the air at a 90-degree angle to your body, raise your torso, and reach with one hand for the opposite leg. Do 15 each leg.
7 push-ups.
Do 50 “Rocky Balboas”, or twist crunches. One knee bent, other straight, hands behind your head. Reach one elbow towards the opposite knee. Alternate sides. (KQ Note- I prefer hands to ears so you don't pull on your neck. And really try to keep your shoulders down, away from your ears)
8 push-ups.
Next, do 50 high-speed bicycles. (KQ Note- on back, arms at side. Lift legs up at 90 degree angle, then lift pelvis up off the ground. Arms can help balance. Move legs in a bicycle-y way!)
9 push-ups.
50 crunches.
10 push-ups.
UPDATE: See some great additional notes on these exercises from Jim over on Lean and Hungry Fitness. Awesome!
Wednesday, May 03, 2006
Pre-Season, Voluntary Track Workouts
Don't worry Teddy, the workouts aren't mandatory...yet. I had just gotten a few requests from people who wanted to start getting in shape for the in-season track workouts. Some people are hoping to lose some weight, others just want to get their endurance up. We'll also be working on strengthening so that we've got a good base for the track workouts later and to avoid injury. I like the intervals for endurance, and they take very little time and can be done after other work, so we will be doing those all year probably (although we will probably shift towards speedwork as we get close to regionals). We'll be doing plyos and stadiums for strengthening. I also want to do a little speedwork, so that we can be working on our form all year long. It sounds like a lot but it moves pretty quickly, should keep you from getting bored, and doesn't take too long overall.
Here's the plan for Sunday at Grady at 3pm. Should take around 30-45 minutes I'd guess.
Warmup
3x15 ankle hops
2x20 1 or 2 leg side-to-side jumps
10 falling starts (10 yards)
Stadiums
Intervals
Here's the plan for Sunday at Grady at 3pm. Should take around 30-45 minutes I'd guess.
Warmup
3x15 ankle hops
2x20 1 or 2 leg side-to-side jumps
10 falling starts (10 yards)
Stadiums
Intervals
Tuesday, May 02, 2006
Stadiums
I ran stadiums this morning with Quistypants at Grady. The workout we did was specific to Grady since, as many of you know, the top steps are bigger than the bottom ones. We did four sets, intending to jog half the track in between each set so that we ended up doing two sets on the home side and two sets on the away side.
In the end, we ended up doing one set, jogging a 200 to the other side, doing the second set, jogging another 200 back to the other side, doing the third set, and then just resting for about 30-60 seconds before completing the 4th set (we were a little pressed for time).
Anyway, in case anyone is interested, this was the format for each set:
1 full stadium
walk all the way down
1 full stadium
walk halfway down to where the little steps end (that people would use to get down during an event)
1 half stadium on the little steps
walk halfway down to where the little steps end
1 half stadium on the little steps
walk all the way down
Quisty McCoker says you should walk down because it's bad for your knees. She also says when taking the big stairs at the bottom (and even on the little stairs at the top) down, you should switch feet. For optimal knee health.
We started with a 1/2 mile jog warmup, followed by some agility exercises (with the ladder dealie- Wood, is this what you're talking about with the "running form stuff" for the Rival track practices? If not, what are you talking about?). We finished off with Eileen's infamous ab/push-up workout. I can post that if people want, but I'd have to go back and find my list from a long time ago.
In the end, we ended up doing one set, jogging a 200 to the other side, doing the second set, jogging another 200 back to the other side, doing the third set, and then just resting for about 30-60 seconds before completing the 4th set (we were a little pressed for time).
Anyway, in case anyone is interested, this was the format for each set:
1 full stadium
walk all the way down
1 full stadium
walk halfway down to where the little steps end (that people would use to get down during an event)
1 half stadium on the little steps
walk halfway down to where the little steps end
1 half stadium on the little steps
walk all the way down
Quisty McCoker says you should walk down because it's bad for your knees. She also says when taking the big stairs at the bottom (and even on the little stairs at the top) down, you should switch feet. For optimal knee health.
We started with a 1/2 mile jog warmup, followed by some agility exercises (with the ladder dealie- Wood, is this what you're talking about with the "running form stuff" for the Rival track practices? If not, what are you talking about?). We finished off with Eileen's infamous ab/push-up workout. I can post that if people want, but I'd have to go back and find my list from a long time ago.
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