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