Recovery: By Chris Williams

The message below was written by Chris Williams, Director of Athletic Training, Bradley University. Chris is the guest writer for the second 2013 edition of the Yuletide Mania Video Series:

Recovery is a really hot topic right now in the athletic world as well as the general population. Everyone wants to know how he or she can recover faster so they can feel better for their next workout. Unfortunately, there is no perfect method or any magic pill for fast recovery, but there are a few methods that I use to get my athletes feeling recovered faster.

The first, and most common, method that I use is the ice bath. I set the temperature of the cold tub between 50-55 degrees. The theory behind the method is to cause vasoconstriction of the blood vessels, which will flush out any waste sitting in your veins after your workout.  The optimal time to do this is right after you are finished working out or training. I have my athletes sit in the ice bath from the chest down for 10-15 minutes. I tell my athletes to avoid using the hot tub after a workout or practice, because this will produce the opposite effect. The blood vessels will dilate and more blood will rush through the veins and sit there. This will cause you to feel a lot more sore the next day. The only time I allow my athletes to get in the hot tub after practice is to do a “contrast bath”.

 The second method that I use is called a contrast bath. I use both the hot tub and cold tub for this method.  The theory behind this method is to create a “pumping mechanism” for your veins. The hot water does the exact opposite of the cold water. The hot water causes your veins to dilate. The dilation and constriction of the veins creates a pump that helps push out the waste that I mentioned before. I set the hot tub at 103 degrees. I have the athletes sit in the cold tub for 3 minutes, then walk over to the hot tub and sit in there for 2 minutes, then back to cold for 3 minutes, then back to hot for 2 minutes, and then finish in the cold tub for 3 minutes. I always have the athletes end in the cold so the veins end in the constricted phase.

 The third and final method that I wanted to talk about is a newer and very effective method that is really starting to catch fire in the athletic world. The Normatec MVP is a devise that uses 2 leg sleeves that have multiple compartments. These compartments fill up with air and puts pressure on the feet, calves, quads and hamstrings, and hip flexors. They fill up in that order to flush out the veins distally to proximally (in the direction of the heart) to help move out the waste. A typical treatment time is between 20-30 minutes. A lot of NBA teams and athletes have posted pictures on the Internet of their athletes using this device. I even saw pictures of Lebron James and Shaquille O’Neal using this same devise on Twitter.

Those are three methods that I use the most to get our athletes feeling as recovered as possible for their next workout/practice.  It is also important to make sure that they stretch after activity and have a proper cool down to help their muscles relax and decrease lactic acid build up. Like I said before, there is no perfect method to recovery, but these three methods have kept my student athletes feeling refreshed for their next practice or workout.

 

 

Guest Writer, Jennifer Finn - Survive and Thrive through the Holidays!

Below is an excerpt from Jennifer Finn, our guest writer for this first December 2013 edition. The Yuletide Mania Video Series is officially being kicked off now with this great post below. Jenn and I go back to our Fitcorp days in Boston, MA. Enjoy her expertise!...

Survive and Thrive through the Holiday’s!

When the Holiday’s approach do you look forward to spending time with family & friends or do you fear that you will inevitable be tempted to skip workouts for lack of rest and an overly full social calendar?  Not to mention all the office treats that coworkers are bringing in and those incredible tasty Peppermint Mocha Lattes that seem to be calling your name at 3PM daily!  There are plenty of opportunities to enjoy the tastes of the season and stay on track with your workouts.  I listed out my favorite tips that help me and my clients stay on track through the Holiday’s.

To avoid gaining weight and being able to enjoy time with your family and friends, follow these simple strategies that will leave you feeling ready to celebrate the New Year sans the diet!

1.       Schedule Your Workouts!  When you actually schedule your workouts into your calendar & treat them as a meeting, more than likely you will stick to your plan.  Remember workouts don’t have to be in the gym, they can be anywhere!  Just do something active.  Aim to workout at least 3-4x’s/week for 30mins.  Meet up with a friend for a yoga class and then a green smoothie, instead of cocktails & tapas.

2.       Get Plenty of Rest!  Keep to your bedtime schedule the best that you can.  Studies have shown, that people who get less than 6 hours of sleep consume 500 calories more than their fully rested counterparts (7+ hours). Plus you won’t want to load yourself up with caffeine and sugar to stay awake!

3.       Drink Plenty of Water.  Keeping yourself hydrate not only keeps every day ailments like fatigue, headaches and dry skin away, but it also helps to regulate your appetite.  Often times the brain confuses being dehydrate or thirsty with hunger.

4.       Create A Party Strategy Plan.  Such as using a small plate, not standing near the hors d’oeuvres table, and most importantly don’t starve yourself prior to the party!  Eat a small meal about an hour before going and you will not feel the need to devour that cheese & cracker tray.  A good pre-party snack; some Greek yogurt, fresh berries and a tablespoon of honey.  Research has shown that when we skip meals or deprive ourselves throughout the day, we are more like to consume higher caloric foods than if you ate normally throughout the day. 

5.       Hit the Weights!  If you are short on time at the gym, opt to lift weights instead of hopping on that piece of cardio equipment.  We know that the more muscle we have the more calories we will burn when our bodies are at rest –that’s just good old fashion exercise science!  Moderate to intense strength training workouts elevate our metabolism and keep it elevated for up to 48hrs post workout!  That’s a lot more bang for your buck.

6.       Keep Your “Trigger Foods” Out of the House.  When you don’t have those trigger foods in your home, you will be more successful in choosing the foods that will nourish your body when it’s hungry.

7.       Limit Drinking Your Calories!  Most of us don’t realize how many calories we actually drink.  There is over 350 calories in one glass of Eggnog, 410 calories in a 16oz Peppermint Mocha and 180 calories in a Sam Adams Boston Lager.  Opt for lighter versions of your favorite drink, go for the Sam Adams Light with only 119 calories, ask your barista for a skinny peppermint mocha with only 130 calories…or get the tall and save another 30 calories!  You can also check out this recipe for a lightened up version of Eggnog made with Almond Milk http://www.shakentogetherlife.com/2013/11/skinny-eggnog-recipe-using-almond-milk.html

8.       Focus on Socializing with Friends and Family.  I love the saying “Where focus goes, energy flows.”  Think about what the Holiday’s really mean to you…there are no calories associated with good conversation!

9.       Load Up on Veggies!  Veggies are filling and contain a lot of water and essential vitamins and minerals.  Every party generally has a veggie tray so make sure you are the one bringing it!

Team Rebuilding - Overrated

The 2013 Washington Redskins
The 2013 and every year New England Patriots
The 2013 Kentucky Wildcats Men's Basketball Team
The 2013 Baltimore Ravens
The 2013 Boston Bruins
The 2013 Chicago Blackhawks
Draft excuses

Really, the list could continue in this debatable issue. Using "rebuilding" as an excuse for a team's poor performance is unacceptable. Please, no "yea-butting".

Teams
But, rebuilding is overrated. The Washington Redskins were 10-6 last year, won the NFC East, and made the playoffs. I am convinced that they would have beaten Seattle with a healthy Robert Griffin, III. This year's status so far: 3-9, will not win the NFC East, and will not make the playoffs. Are they in a rebuilding year? No.

The New England Patriots lose players to either injury, release, or trades every year. Yet, every year they are a legit threat to, one, make the playoffs, and to go to or win the Super Bowl. You can argue that. Do they focus on rebuilding as an excuse and tank seasons? No.

The Kentucky Wildcats won the NCAA title in 2012. They missed the tournament in 2013. Now, they are a top-ranked team again. Do they focus on the rebuilding excuse? No.

The Baltimore Ravens won Super Bowl XLVII. Their leader and team motivator in Ray Lewis retired after the game. The Ravens

shopped away most of their
stellar defense. Now, the Ravens, expected to be bad this season, are in contention to make the playoffs. Do they focus on the rebuilding excuse? No.

The Boston Bruins won the Stanley Cup in 2011. They were ousted in the first round a year later. In 2013 they competed for the Cup again but lost. Now, they are one of the best teams in the league this season. Do they focus on the rebuilding excuse? No.

The Chicago Blackhawks won the Stanley Cup in 2010. They shopped away most of their forwards. The next season they were abysmal. In 2013 they won the Stanley Cup again, beating the Bruins. Now, they, too, are among the league's best teams. Do they focus on the rebuilding excuse? No.

Moves
Draft excuses. If you are not familiar with sports, which give plenty of life lessons. Yes, there is an intellectual component to athletics; but many dumb things occur. Plus, there is a lot of over zealousness from fans and media. Many fans, players, and owners of and on teams think that teams should tank seasons in order to receive a better draft pick. That is, they are relying on a rookie who has no pro experience to be their knight. Whether you are a sports fan or not, you can relate this feature to your work. For example, with dwindling financial results or even fundraising attendance results at your firm or organization would look at what you have and try to fix it or simply give up and hire a professional rookie to solve the issues, knowing that you actually might have some tools to bounce half way back? There are still big question marks with the rookie.

Thinking of a team...when was the last team in any of the four major professional sports (baseball, basketball, football, and ice hockey) to win a championship because they relied on the draft and that draftee had an immediate impact on the title run? I cannot think of one either. A "rebuilding" team may make the playoffs and get out of the cellar. But, the goal of playing these sports is more than just making playoffs. Every team should always vie to win the championship despite the inadequacies of their roster!

So, why do teams, managers, owners, fans, commentators, and others like to dwell on rebuilding and tanking seasons if they know that this hold out method does not work? All of these teams above use what they have. They work to win. They work smarter not dumber. They know their team and players. Why on earth would a professional athlete not want to put forth the effort to win a championship despite being on a mediocre-looking roster as it only APPEARS?...Besides money being a factor.

We can end it there.

With heart,
Derek

Derek Arledge, CSCS         www.teempt.com         TEEM Performance Training

Squad Bobsled

The Olympics are coming:

It is only November, but the Olympics are coming early next year. Are you aware of the women’s bobsled team? Does track and field ring a bell?

When you think about bobsledding, you think about ice, cold, snow, fast, steer, and wheeee! Do you think about Olympic sprinters? The women’s team is laced with elite sprinters who give that extra effort at the start: Lolo Jones, Aja Evans, Elana Myers, Katie Eberling, and Jazmine Fenlator. Not to mention a sprinter has a legit training regimen that most likely translates pretty well into bobsledding. Both sports operate on technique, power, precision, and the ability to control aggression. With aggression, a sprinter has to come out of the blocks with great acceleration. In longer sprints like the 400m dash, a sprinter has to know how to attack the first and the second curves on the way to the straight away. In bobsledding, power is key at the beginning. A good start may elicit a good drive. However, if the bobsled is too aggressive going through the course, then you may see this occur.

If you remember these Olympic pieces from the 2012 Summer Games: table tennis, badminton, canoe/kayak, hammer throw, team handball, then stay tuned for more Winter Olympic Unsung Sports in February. They get you motivated! Amped! And, ready to go!

Purpose and Development,
Derek

Derek Arledge, CSCS          www.teempt.com           TEEM Performance Training

Is Your Handshake Wack?

Had a conversation three weeks ago about handshakes. Firm handshakes do the trick. They feel good. They look good. They just feel comforting.

So, what is up with the “squeeze-a-fingers” handshake? Are you familiar with the handshake when someone squeezes your fingers and not your hand?

You might get caught off guard and cannot get a firm grip. Or, someone may just like to handshake in this manner. Aside from the discomfort of this type of handshake, if you hold a cane, walker, crutch, bar, weight, suitcase, club, bat, stick, racket, or any other instrument all day, most of the day, or on occasion as it benefits you, then your grip strength will improve.

In addition to a good handshake does come personality, character, and happiness. But, since it is difficult to train these characteristics with reps, sets, and tempo, a hearty handshake can be found in how many reps, sets, type of exercise, and weights that you lift or do. Now, changing your grip position from palms up, to palms down, to palms forward, and to palms facing each other really targets good grip strength. An important reason why many people cannot do pull-ups is due to poor grip strength because it is difficult to hold on to a bar. Try squeezing your grip a little harder the next time you ride a rickety subway or bus. You probably will not sway too much. Even more so, try the tighter squeeze the next time you open a door. Just squeeze hard a pull. No need to yank. Just pull it. The door will feel easier to open.

There is a fine line between grip strength and weights or resistance.

Purpose and Development,
Derek

Derek Arledge, CSCS        www.teempt.com         TEEM Performance Training

Why Ice Hockey Players Have Strong Backs

It's fall. So, it is ice hockey season. Many people think that hockey players need to be burly looking, muscle bound athletes. You know...like football players.

But, they do not.

There is not a lot of talk about the backs of hockey players. One of the best college hockey players is only 5'9" 160 pounds. However, the largest professional player is 6'9",  255lbs. So, the girths range in this sport. It is particularly due to the nature of the sport. An ice hockey player needs strong legs. Very strong legs. He or she also needs a strong upper body. But, a more mobile upper body that can shoot, move when skating, ward off a defender, and push off. The nature of the sport is fast. Everyone. Is. Always. Moving. Plays also go on for  longer periods of time. But, what about the backs of hockey players?

We have strong backs. Well, look at the motion of skating. Their is a lot of drive I the shoulders and elbows move like a sprinter. The back of a sprinter looks strong. In addition, hockey players carry a stick. Try carrying a load in front of you then drive your arms back and forth. Your shoulders burn. Here's a another one. Bend over at the hips, keeping your back straight. Now, punch alternating arms as if you are punching a hole into the ground. Your abs start to burn. Your back goes through a good range of movement. Take a look at the slapshot, the wrist shot, and the snap shot. Sure, there is a lot of stability involved in the lower body. As a player loads and releases his or her shot, there is rotation, flexion, and extension (not in that order, per se). So, the torso is specifically active!

What is being said? Well, the hockey player's regimen could be adopted but at a lower intensity, of course. With the bulk of the holiday season arriving shortly, you will want a strong back (rows, pulls, pull-ups, rotation exercises, isometrics, floor core stability exercises such as planks, spidermans, skydivers, swimmer skydivers, and more).

Purpose and Development,
Derek

Derek Arledge, CSCS         www.teempt.com         TEEM Performance Training

Is Checking Like Dunking?

Think about this question before answering it, knowing that it has something to do with skill, gender, progression, and fitness among many. Only give a "yes" or "no" answer. There no "it could but..." answers allowed:

Is checking in a sport such as ice hockey like dunking in a sport such as basketball?

My answer is...No.

These are two totally different skills with similar aggression potentials. However, they both change their respected sports differently. Let's start with the aggression:

Men's basketball has numerous dunks versus women's basketball. Men's ice hockey allows checking; whereas, women's hockey does not. A thunderous dunk gets applause and many "oohs" and "aahs". A simple dunk gets a clap. A thunderous check gets roars of cheers and glass banging. A routine check gets a few claps and one "yea!" Both of them strike some sort of defense mechanism in opposing players. Both skills give an advantage to the delivering team. An athlete needs leg power and strength to issue both skills. Both skills get the crowd, teammates, coaches, and commentators involved. Basketball, at least, allows dunking in both men's and women's levels. However, does the lack of dunking in women's basketball and the restriction of checking in women's ice hockey demean the sport?

Let's look at the change:

OK, fine. There is very little dunking in women's basketball. Britney Griner of the WNBA seems to be the only one who can dunk whenever she wants to do it. It does not mean that other women will not rise to the occasion. Of course, Griner is 6'8" with a large wing span. But, there have been other women who are as tall or just  a little bit shorter. If there are female high jumpers who can thrust their entire body 6+ feet into the air...their entire body....then I am advocating for more dunks in women's basketball. There is no such thing as saying: women cannot dunk because they do not have the leg power. Does not exist! Train it.

The ice hockey story on checking. Checking is vicious and can deliver concussions. Got it! So, let's say checking will never enter women's ice hockey. What is left? A lot of things. Speed up other skills. Spectators like skills. As I observe the number of people who attend women's ice hockey games, it is enough to drop a pin or a pen and everyone in the arena will hear it. I am not exaggerating. However, there are some highly skilled female hockey players out here who make men gasp for oxygen on the ice. Watch the 2014 Sochi Olympics in February. So, yes, arenas fill up at men's hockey events to see big hits, fighting, speed, hard shots, and fantastic goals. You can see three out of the five at women's games...due to what is written in the rules!

Basically, in order to change a sport you need to train it. Train skills that enhance the sport. It may take longer for certain skill levels and genders due to our genetic make up! But, coaches and specialists are making strides all of the time.

The arousal level caused by a check of dunk is typically high.

Purpose and Development,
Derek

Derek Arledge, CSCS         www.teempt.com           TEEM Performance Training

BC Dominance and Drive

In addition to training and coaching strength and conditioning and giving [tidbits] on health and fitness, another thing I do at TEEM is distribute commentary on certain athletic and human movement issues. I write this [excerpt] with the handle that my alma mater and former organization that I played and coached in, Penn State, will join the Division I ranks in the fall of 2012. Behold that PSU and the rest of the nation will be chasing Boston College.

____________________________________________________________________________________

The Men's Ice Hockey National Championship over the past five years:
2008 - Boston College
2009 - Boston University
2010 - Boston College
2011 - Minnesota (Duluth)
2012 - Boston College

There have been other times when teams have showed dominance in one sport, but Boston College has shown a different type of dominance. For one, they could have won a three-peat from 2010 to 2012. Since they challenge BU every year, being in the same league in Hockey East, arguably the most talented league in college hockey, they could have dreams about what it would have felt like to 5-peat.

But, 'could-haves' are pointless. This college team is legit.

Preparation and position seem to be two of the reasons why BC succeeds so very well. They are always prepared and an off night is rare. If this teams starts off slowly in the beginning of the season, they do find a way to turn it up a notch around the halfway point just as other teams may be fading in the rankings or having illegitimate winning streaks, Boston College quietly sneaks up to the top of the rankings.

Purpose and Development,
Derek

Derek Arledge, CSCS        www.teempt.com          TEEM Performance Training

High-Heeled

Hi ladies.

 

This is your foot... 

 

 

 

 

 

 

 

 

 

 

 

 

This is your foot on PEDs...

 

Any questions?

 

OK, the high heel is not a drug. In all seriousness, high heels are fashionable. Hey, people sprint in them for charity and for contests. But, your foot needs better treatment. Sure, you can wear high heels whenever you feel like it. Just treat your foot. It probably needs some yoga, heat, prayer, massaging, stretching, and exercising before the foot is slipped into the high heel.

 

1. Assess Your Strength – Can you do heel lifts? Do you need help strengthening your ankle and leg? If a heel lift is problematic, then high heels will be problematic. Runners, track, ice hockey, figure skating, gymnasts athletes, and dancers may find high heels easier to wear as long as their toes and ankles are not injured or over trained because their sport conditions them for a vertical foot or balance. Strong ankles. Also, women who are used to high heels can wear them.

 

2. Quit – Before high heels get any higher please take a step back and ponder the real reason why they should be donned. If you have ankle issues, then shy away from higher high heels. In any case, with Christmas parties, other holiday parties, and about 50 days of work left in 2013, wear the high heels. At least, you can ask someone to give you a gift card to a spa or to a massage therapist.

 

Of course, this message will not apply to everyone. Wear happily!

 

Purpose and Development,

Derek

 

Derek Arledge, CSCS          www.teempt.com         TEEM Performance Training

Family Training - Part II

(As continued from Family Training - Part I)

 

Are you the type of person that loves to do triceps exercises such as dips or pullbacks?

 

OK. Are you the type of exerciser that likes to do biceps curls?

 

Now, do you do these before or after your push-ups, rows, and pull-ups (assisted or non-assisted)?

 

What happens when a triceps exercise is performed before a push-up? The communication going to your body is, “Hey, body, I can fatigue a small part or muscle group. Then, I can work a larger muscle group that the small part assists.” The same thing happens with biceps curls and rows or pull-ups. Let’s take it a step further:

 

If you can jump, do you jump before you run? Or, do you run before you jump? Let’s take a distance runner, for example. With the Chicago Marathon, Marine Corp Marathon, and NYC Marathon hovering around this same time, please find this topic helpful. Jumping before running allows for muscle preparation. If you jump, you tell your body, “Hey, body, let’s get moving because I’m about to ruin some pavement with my skills.” Running first simply tells your body that you have the vertical leap of a slug (not talking about the weight measurement). Your legs will most likely be fatigued after a long run of any distance. On the other hand, if your goal is to improve your run over your jump, then run first. Use the jump as a dynamic warm-up. If your goal is to improve your jump over your run, then practice jumping first. But, continue to use jumping as a dynamic warm-up.

 

Why mention small muscles to large muscles and jumping to running? Because these orders are mixed up all of the time. Individuals run 5, 6,7, and 8 miles, then do weight training in the above manner…but the wonder lies in why certain weights or movements cannot be lifted. For one, certain muscles needed for larger muscle groups and exercises are fatigued. Secondly, certain muscles needed for larger muscle groups and exercises are fatigued. Yes, you read that twice. Fatigued leads to injury. Injury leads to frustration. Frustration leads to higher grocery bills and more money spent on gasoline.

 

Caught your attention yet?

 

I could go on and on with this topic as it segues into other regions. Last thing. Thanksgiving, Hanukkah, Christmas, Kwanzaa, and forgive me if I forgot a holiday are all coming fast. So, schedules will be booked. Do not forget to take care of your body. It is not too late to achieve a fitness goal this year. Make your “resolution” now. Order your strengths and tighten your weaknesses.

 

Hopefully, you had a safe Halloween as the beginning of the eating season begins…now!

 

Purpose and Development,

Derek

 

Derek Arledge, CSCS        www.teempt.com           TEEM Performance Training

Dance 'N Spawned

Alright.

Pick a dancer: Michael Jackson, Usher, The Cupid Shuffle, The Wobble, Justin Timberlake, Shaun T., Cheryl (from DWTS).

Now, pick a quick-footed athlete: Barry Sanders, Allen Iverson, Adrian Peterson, Messi, Floyd Mayweather.

Now, ask the question: whose expertise or activity/sport was derived from the others'? Basically, did dance moves come from agility drills? Or, did agility drills come from dance moves? Either way, quick feet are quick feet.

If you have ever performed any agility ladder drills, then you feel like you are dancing. Drills such as the following: "Roll Step", "In-In-Out-Out", and "Carioca" benefit quick feet on anyone. It does not matter if you have two left feet or slow feet. Agility drills liven your feet just like dancing. Do you watch 'Dancing With The Stars" (I used to)? Well, a ballroom dancer moves his/her feet so much, making agility look easy!

It's a tie! Do agility drills, and you will become a better dancer. Dance and become a better performer of agility drills. You might discover the next line dance or new move.

Purpose and Development,
Derek

Derek Arledge         www.teempt.com           TEEM Performance Training

Babies Have Good Traps

      

A secret to upper body strength is tomato sauce or soup!

Wing it!

When I look at my son sleep, I notice that he has good scapula mobility. When supine, he lies as if to say, "the field goal is good!" Elbows are bent to 90 degrees. Back is flat. Palms are open. If babies have the best squat (video reference), then they also have the best scapula mobility. The "scap" or your shoulder blade is tremendously important in upper body movement. Although it is located in your upper back, it plays a role in anything that  your arms do.

Typically, as we age and stiffen, our scapula mobility may decline. For some of us, if we lie on our backs it will be difficult to raise both arms above our heads without having one arm elevate off the floor. This movement pattern is seen in individuals with tight chest muscles and bulky frames. An individual may also have weak or tight lower and mid trapezius muscles.

 

 

The upper part of the muscles in red are highly popular, especially among males who love to do shrugs. The middle and lower part of the red region or the less used and weaker middle and lower traps, as they are popularly called. Your lower trap region is attacked by doing dips without the elbow bend (we need another video don't we?). The middle traps are attacked by the easier dumbbell hold lateral hold or raise or the more difficult, "Iron Cross" as seen in gymnasts. 

Who wants the upper hand in "trap" development?

Well, here is a challenge:

1) Get two large cans of soup or even tomato sauce. Hold them in each hand to your shoulder level for about 20 to 30 seconds. You get a good grip workout as well.

2) Lie prone on your stomach with part of your upper body off your bed. Without cans in which to begin, hold up your arms directly in front of you at head level. Do not arch your back. Feel your lower traps engage. For more difficulty, add the cans of tomato sauce and soup. How does your grip feel? Hold the cans tightly, and your handshake will improve.

Purpose and Development,
Derek

Derek Arledge, CSCS        www.teempt.com         TEEM Performance Training
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