11.07.03
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Q: Joe,
How do you cycle the use of bands and chains in the training
of your athletes? Do you continue using them in season?
How do you determine if an athlete is advanced enough to
be using them?
Mark
A: Mark,
Bands & chains are two useful “tools”
that I use in the training of some of my athletes. Although
most people feel that these two devices should only be used
with advanced athletes, I disagree. Even though you definitely
don’t NEED to use them when training your average
athlete, I feel they can still be used to add variety to
an average athlete’s program. For example, let’s
say you had a high school kid who can squat 135 pounds for
5 reps: Why can’t he squat with two, 20-pound chains
on each side of the bar instead of regular free weight?
The weight would be light enough for the athlete to squat
with good form, the variety of the workout will motivate
the athlete and you can also teach the athlete to accelerate
the weight at an early age. What’s wrong with that?
Now, this doesn’t mean that I feel
every single kid should be using bands and chains. But,
if I have an “average” high school kid that
has been training with me and is motivated and focused,
I just may incorporate these tools in an intelligent manner
every now and then.
When using the bands and chains with my
advanced athletes, I usually use 2-3 week mini cycles. I
may use the bands for 2 weeks, then the chains for 2 weeks
and then straight bar weight for 2 weeks. I would then repeat
the cycle again.
As far as in-season training, I use the
chains in-season, but I don’t use the bands. Bands
create a tremendous amount of kinetic energy due to the
fact that they accelerate the eccentric portion of the lift
faster than gravity would alone. This makes you much more
sore than chains do and it’s also a little more stressful
to the joints. Chains help to keep your body more “fresh”
during the season because they don’t accelerate the
eccentric portion of the lift. Also, chains increase the
resistance more gradually during the lifting of the weight,
compared to bands.
Be smart and don’t be afraid to try
new things!
Joe D.
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Q: Joe,
I have a problem that I hope you can help me with. I’m
a 400-meter runner. My times have gotten faster over the
past 18 months. I now have a trainer who is a big advocate
of strength training and I feel focusing on strength has
been one of the major reasons for my recent success. I’m
currently focusing more on strength and wanted to see if
you had any suggestions. Ever since my speed has increased,
I’ve noticed I’m having more trouble with the
turns during the race. Can this be a strength issue? If
so, due you have any solutions?
Also, I’m lifting legs 2X
a week and was wondering if you had any different exercises,
routines or workouts that are “out of the ordinary”
that can possibly help my 400-meter time.
I respect your knowledge and time.
Thanks.
Louis
A: Louis,
I’m glad to hear that you “discovered”
strength training and you’re seeing the benefits of
it. Now to your question: Yes, I feel that your trouble
with the turns during the race can be a strength issue.
Whenever a 400-meter runner complains about the turns during
the race, I usually prescribe more oblique work. One of
my favorites is split stance, weighted “crunches”
using the high cable pulley and rope. This exercise works
the oblique of the front leg. I also like off-set barbell
side bends to strengthen the obliques. Give them a try.
(See pictures below.)
 |
 |
| (Split stance, weighted crunches – start
position) |
(Split stance, weighted crunches – end
position) |
 |
 |
| (Off-set barbell side bend – start
position) |
(Off-set barbell side bend – end position) |
Now, here’s an “out of the
ordinary” workout that I got from “strength-guru”
Louie Simmons last year during a phone conversation. It’s
specifically designed for a 400-meter runner. Do this workout
at the end of the week (your 2nd leg day). This workout
would be considered a “speed” day even though
it’s a lot of work. You will be performing box squats,
using a box that puts you at parallel or 1” above
parallel in the bottom position. You will be using light
band tension (one green band on each side of the bar) and
moderate bar weight. Start with 5-6 sets of 15 reps with
minimal rest in between sets. Try to perform the 15 reps
in 15 seconds. Speed is king on this day! Each week you
will decrease the number of sets you are performing as well
as decreasing your rest intervals. The catch is that you
are going to add 5 reps to each set until you are performing
1 all out set of 45 reps – preferably in 45 seconds!
Here’s a sample plan:
WEEK 1: 6 sets of 15
reps, 45 sec. rest between sets
WEEK 2: 5 sets of 20 reps, 35 sec.
rest between sets
WEEK 3: 4 sets of 25 reps, 30 sec.
rest between sets
WEEK 4: 3 sets of 30 reps, 25 sec.
rest between sets
WEEK 5: 2 sets of 35 reps, 20 sec.
rest between sets
WEEK 6: 2 sets of 40 reps, 20 sec.
rest between sets
WEEK 7: 1 set of 45 reps!
* After you finish box-squatting rest 3-5
minutes and then perform 2-3 sets of reverse hypers or leg
curls or glute-ham raises and then 2-3 sets of oblique work
and call it a day.
WARNING: This is a sample workout for an advanced
athlete. Don’t try it if you are a beginner. If you
think you’re tough enough, give it a shot and let
me know how it goes!
Joe D.
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Q: Joe,
In this months MUSCLE & FITNESS there is an article
on how to add 2” to your arms in 6 weeks. It said
the program was scientifically proven. Is it really possible
to add 2” to your arms in 6 weeks? I need to know!
Greg
A: Greg,
I am going to answer your question with
two questions of my own.
#1 - Do you also still believe in the tooth
fairy, Easter bunny and Santa Claus?
#2 – Why are you reading MUSCLE & FICTION?
I look forward to your responses.
Joe D.
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Q: Hi Joe,
I am curious if you have written any books that contain
pictures/descriptions of fundamental exercises for athletes.
I train people locally, but I am looking for a book that
has high quality pictures/descriptions of exercises for
folks who I advise who are not local to me. Mostly, I am
seeking pictures/descriptions of deadlift, squat, lunge,
and and step-up variations as well as standing rotational
and standing pushing and pulling exercises.
If you have written any books that fit this description,
where can I get them or refer people to get them?
If not, what books in the field do you recommend, that may
help me with high quality pictures/descriptions of these
exercises?
Thank you very much for your time, Joe! Also, nice website!
Be well,
Jason
A: Jason,
Although I have co-written two books and I have an exciting
video coming out very shortly, I have never written anything
containing pictures/descriptions of fundamental exercises.
Actually, of the 100+ strength-training books I have in
my library, none of them are solely dedicated to pictures
& descriptions of exercises. One book that does come
to my mind is Charles Staley’s, “The Science
of Martial Arts Training”. Don’t be fooled
by the title. The book is not only for martial artists.
It has tons of pics and descriptions of exercises. It also
has some great training principles that any athlete would
benefit from. Check out Charles Staley’s website at
www.myodynamics.com.
Also, a couple of years ago I did purchase
Ian King’s “How To Teach Strength Training
Exercises” video series. It was a 3-volume, 11-tape
series that covered all the fundamental strength-training
exercises. Although I don’t agree with how Ian teaches
all of the exercises, I do feel that it can be a good tool
for kids to learn. (After all, have you ever walked into
a high school weight room and saw some of the horrible form
that most kids use?) I also think that video is better than
pictures and descriptions when it comes to learning exercises.
A lot can be lost in the translation of an exercise when
it’s written on paper. I’m not sure if this
video series is still available. You can check Ian King’s
website at www.kingsports.net.
Hope this helps.
Joe D.
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