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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Vick Injured and You

Earlier in the year, Michael Vick of the Philadelphia eagles suffered a hamstring injury. Don't worry. He will play this Sunday versus the New York Giants. However, his injury (see: Vick injured) makes me think - how close does his strength and conditioning program resemble the amount of running he does every Sunday and in practice?

The Eagles have one of the most active offenses in the National Football League (NFL) this season. Michael Vick is no stranger to running all over the field, especially when he is being blitzed. Prior to his injury, Vick lead all NFL quarterbacks in rushing with 307 yards. A hammie (hamstring) injury occurs very often in football. But, they are avoidable with proper rest, warm-up, training, heat, and cold therapies.

Like Vick's injury, it is important for anyone to tailor his/her regimen to the intensity of activity:

Scenario: Fall Season Running, Bicycling, and Hiking.

1) Train to run. Train to bike. Train to hike. After a warm summer, you may not want to get outdoors as much. However, fall excites too much activity.

2) Gather the Family. The weekends are good times to do activities with the family. Does everyone have a bike? Just bundle up, and you will be fine.

Mode and Type: Favorite Fall Exercises

1) Climbing - it involves climbing tress during apple picking or even rock climbing. What does climbing do? It works your balance, legs, and especially your arms. Sculpt your shoulders, back, and biceps. Who needs to go high, when you can rock climb indoors. You can train for climbing in the comfort of your own living room with various push-ups and floor core routines. You may need to reserve the pulling for the backyard or stair and door overhangs.

2) Sprints - why do these? Because everyone else is still running distance, especially as the beginning of the marathon season commenced with the Chicago Marathon earlier this month. Plus, sprints (at the least, 40 meters), do rev up your heart rate faster.

Purpose and Development,
Derek

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

Family Training - Part I

For whom are you a trainer?

I am a trainer for my son.

He is at the prime beginnings of motor development, motor control, and refine motor skills. He cannot lift weights or run. But, he can stretch, rotate, and lift limbs. His head plays the most vital role in all of his movements with neck control as another integral characteristic (by the way, do you exercise your neck? You should.)

More aptly, who do you train besides yourself? The question is out on which time of year boasts the most frequent time to meet people. Fall seems like a great time of year with summer and the holiday seasons as close rivals to meet and to interact with plenty of people. The race season kicks into gear with half-marathons, the NY Marathon, duathlons, and even convenient bicycling weather. So, who are you bringing along for the training, play, leisure, pleasure, and experience?

Sometimes, it is difficult to find a workout partner; but here are some pointers if you are an avid exerciser:

1) Get in your workout. Replenish yourself. Then, workout out again with someone who does not ordinarily exercise or who exercises less than you do. Remember: do not push the less experienced person to your level. Also, do not over exert yourself in your workout while getting in two workouts. Allow at least six hours between workouts if you choose to have multiple ones in the same day.

2) Go out to eat afterwards.

3) If a male is working out with another male, chilling during bro-time in the man-cave is a good way to cool down. If a female is working out with another female, shopping is good gal-time after a workout. For males or females who workout with the opposite gender, don't get creepy. Check up on your workout partner to make sure his or her muscles are feeling OK. Genuine times breed genuine conversations.

4) Have fun, laugh, follow-up. When you take on exercising, you become a leader among yourself, in your family, in your community, at work, etc.

Purpose and Development,
Derek

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

Fitness Horticulture: Pregnancy Wars (Part II)

Have you ever seen a pregnant woman?
Have you ever seen a woman give...not appear pregnant...but GIVE birth?

Your thoughts change.
Part I

Those that have seen labor and delivery, and those that labor and deliver are different people and offer different thoughts. First, I am glad to be a male. Second, I am glad to cheer on my beloved female and wife, Chandace. I always had a high respect for pregnant woman, holding a body for weeks upon weeks. My biggest fear was seeing my wife in pain at labor. That thought though. Yes, that though quickly dissipated when I realized that my personal training and coaching experiences had to come into play. With so much support in the room, Chandace needed all of the support during her labor and delivery battle.

Her final gestation warpath (I was just thinking about the 0-3 Redskins in "warpath").

Who is your support in battles? In your wars? Is your body equipped for at least one major mentally and physically exhausting battle?

Pregnancy is both literal and figurative. A female shares both characteristics. A male can only experience the latter. But, whether literally or figuratively, how many repetitions and sets do you put into conquering your pregnancy wars? If you are not literally pregnant, then with what are you pregnant? Is it a battle to train for a race? Is it a battle to decrease high blood pressure or lower cholesterol? Is it a battle to gain better sleep (that is currently mine)?

Purpose and Development,
Derek

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

Fitness Horticulture: Planting Your Seed (Part I)

At the beginning of every school season, I like to remind folks that it is a prime time to have schedules change. Shifts in life occur. Even tough it is not technically the fall season, September reminds everyone of change. Whether you have a child, are a student, or have full-time work, the season and your schedule picks up quickly. You might notice that traffic increases. There are longer lines at the grocery store, gas station, car wash, toll booths (EZ-Pass solves part of the issue), and there is the inevitable cosmic shift in gym memberships. Yes, you have to wait in line to use the treadmill or simple to pick up the 20lbs set of dumbbells because it is chest day.

Or, everything aforementioned is false.

Longer lines, more stress, hectic schedules, and the smell of pumpkin in the air means that it is time to workout even better. Hopefully, with a busier schedule, you can find the time to squeeze in a 15-minute workout, right? After all, high-intensity with short intervals burns fat and can build muscle. Some things that you can do include the following:

1)  Environment...check to see if your immediate environment is positive. Does it promote health for your family? Does it promote positive attitudes? Is it dangerous? Do changes need to be made? Who is active in your environment? An active and integrated environment gives good benefits.

2) Explore...the many options that you have around you. You may live by a park, playground, or bike path that is optimal to your human performance goals. The only trick is that you do not know it exists. You should know what is in your neighborhood.

3) Eliminate...distractions from your busy life. It means re-arranging your home. If you have a television in your bedroom, but it prevents you from getting things done (e.g., sleep, overeating in bed, etc.), then you may need to take the TV out your bedroom. It is as simple and easy as it sounds.

Purpose and Development,
Derek

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