Deep Water Training Option For Runners

I'm a huge fan of the pool as a training tool and used it extensively whilst working at the English Institute of Sport.

Runners often find their chosen sport less attractive in the winter months - for obvious reasons. So if you're already shivering at the prospect or are injured and can't run on roads for a while, it may interest you to know that deep water running is a viable alternative.
In a joint study, researchers from England and Tasmania compared the effectiveness of deep water running and road running in improving maximum oxygen uptake in a group of 20 untrained young women.
After establishing baseline VO2max values, each participant was enrolled on a four-week training programme of either road running or deep water running, with progressive aerobic interval sessions carried out three times per week. After four weeks, VO2max was retested and the women then embarked on 10 weeks of detraining before swapping training programmes for a further four weeks.
Both training programmes produced similar and substantial improvements in VO2max, and the researchers concluded that deep water running, in common with other aerobic activities, offers significant cardiovascular benefits when performed at the appropriate frequency (3-5 days per week), intensity (60-75% of maximum heart rate) and duration (20-60 minutes). Journal of Strength and Conditioning Research, vol 14, no 2, pp191-195

The Art and Science of Making Weight - A Real World Guide to Weight Cutting

"In the 2008 Summer Olympics two boxers were sent home - one from Britain, one from the USA. One of them was the defending WORLD champion in his weight class.They weren't sent home because of a positive drug test. They were sent home because they couldn't make weight. Olympic dreams shattered because of an inability to beat their biggest opponent -- the scale. And it could all have been avoided..... Gina Carano (MMA fighter and american Gladiator) has failed to make weight for her last three fights. Thiago Alves failed to make weight before his last fight and had to contest the match at a higher weight class. Making weight is as much of an art form as it is a science. But it's been a closely guarded secret amongst those in the know. Includes sections by Brian Schwab, Justin Harris and Matt Kroczaleski. Nick Grantham and Alwyn Cosgrove spent almost ten years cutting weight and competing in combat sports.They have since moved on to the world of coaching others and have refined their methods - backed up with evidence from other coaches and athletes and some of what the latest research has to offer.

To get your copy of this e-book visit Elite Fitness Systems

Mike Boyle Interview

Mike Boyle is an internationally recognised strength and conditioning coach and he recently took the time to answer some of my questions about all things strength and conditioning.

NG: Thank you for the interview. Why don't you start by telling us a little bit about your current coaching commitments?
MB : For the summer I have about 20 National Hockey League and minor league players training four times a weeks as well as my Boston University Hockey players. In addition we have about 300 collegiate and high school athletes working out in our two facilities.

NG: Can you tell the reader your educational or previous career background and how you ended up developing Mike Boyle Strength and Conditioning? MB: I’m actually a Certified Athletic Trainer so I started out on the sportsmed side of things. I have a bachelors and a masters from Springfield College. I’ve worked in the college environment for 25 years and also worked in the NHL for 10. NG: What in your opinion are the essential skills needed to be a successful athlete in a team sports? Are there similarities between the various sports (American Football, Soccer etc).....what training makes the difference?
MB: For team sports it all about strength, speed, and conditioning. We waste way too much time with sports specific bullshit. Get your athletes strong, get them fast and get them in shape.

NG: Many Pro sports don't seem to have much of an off season and raining and competing week in, week out is extremely demanding. What particular issues do athletes face trying to maintain fitness - how do you make sure that your athletes maintain their fitness levels during the season - what are your 3 top tips?
MB: 1-Get lots of frequent, brief and intense workouts. In-season training looks a lot like HIT training.2- Fitness is relative, Guys that play a lot of minutes need more rest, not more work. Guys that don’t play a lot need to get extra work in on game day.3- Make post-workout nutrition a priority. Shakes post game are key.

NG: What's the one thing that really gets under your skin when it comes to the strength and conditioning.
MB: Lying. It is amazing the bullshit that gets thrown around. This is a particular problem in the US with American football. Coaches lie about test results and that places undue pressure on other coaches to match these unrealistic results. I think a lot of these guys should have to film testing so everyone could see it.

NG: S&C coaches in the UK and Europe are always looking to America as the leading nation in S&C. I have to say I think the Europeans have a lot to offer the Americans. What do you think of the state of S&C in the UK and Europe.
MB: I think there are lots of great coaches abroad but, they don’t coach “American” sports. Americans don’t really understand sports like soccer. I think there is a broad range in training philosophy with European soccer from very progressive to Stone Age aerobic based programs. The US has a huge edge in facilites and equipment. American strength and conditioning was born out of an American football mentality and it is tough to break.

NG: You know from my articles that I'm not a fan of long slow steady state cardio training....it's a tradition that dogs many team sports in the UK......is it a problem in American sports, do the coaches still get athletes to complete endless hours of long runs during training - what's your opinion and solution?
MB: I’m with you. I hate long slow distance training. It’s getting to be less and less a problem in team sports in the US. There are still some dinosaurs left in ice hockey and soccer over here but, I think we winning that battle as it applies to team sports. The place we are losing it is in fitness.My solution? Get Oprah to interval train. Oprah can change the world.

NG: How do you monitor training intensity - how far do you push your clients?
MB: Depends on age etc. With my personal training clients I work on feel. I ask them about their day, their week etc. With my pro athletes we start very easy and build every week. I work on a work capacity model where we just keep adding more and more each week. It’s only a 10-12 week off-season and we have a lot to do.I learn the most from my college players that I work with year round. I really need to manage them to keep them fresh. It’s much harder.NG: How do you approach training players from different age groups?

MB: The older they get, the safer it gets. Young kids are resilient. They can front squat, clean etc with no problems. As my guys age we do less Olympic stuff and more single leg stuff that doesn’t load the spine as much.

NG: I know you study the field a lot. Who do you go to for training advice?
MB: Truth is, it gets tougher each year to find new info. In the past 5 years most of my new ideas have come from the physical therapy world. Mike Clark, Gray Cook, Mark Comerford, Shirley Sahrmann. However, I think we have gone too far with the therapy side. I think these folks are brilliant but, they don’t do what we do. They can provide ideas but, they don’t actually work with athletes for a living.I’m really lucky to be on the Perform Better circuit. I get to hang with some of the best in the business and talk training. Mark Verstegan, Alwyn Cosgrove, Todd Wright, Al Vermeil. The list is endless.

NG: Who else in the field has influenced or helped you? What are the best tips you learned from them and can pass on to your readers?
MB: I’ve been heavily influenced by Vern Gambetta. He was way ahead of his time. Mark Verstegan and his staff ( Craig Freidman, Darryl Eto, Anthony Slater, Sue Falsone) have always been great sounding boards for me. I really like Todd Wright, he the S+C coach for mens basketball at University of Texas. Alwyn Cosgrove and Jason Ferrugia really get me thinking. I’m also a big Ryan Lee fan. He’s showed me how to really make a career out of this stuff.

NG: What tips could you add of your own?
MB: KISS. Keep It Simple Stupid. Great technique and great effort. Coach, that’s the job.

NG: There seems to be a real boom in 'old school training', tyre flipping, car pushing...strongman type stuff etc in America. I guess if you are competing to be a strongman it makes sense!!.....what's your thoughts on it's application to development of sport performance?
MB: I think it’s a dangerous waste of time. I like heavy sled work as I can see its application. Beyond that, I don’t have much use for it.

NG: What supplements do you think work?
MB: Protein supplements work. Fish oil is essential. I think a Greens product is a good investment. I also think that the Glucosamine/ Chondroitin supplements work if you have joint pain. After that it’s a crap shoot.

NG: What are your goals as a coach?
MB: I want to be remembered as an honest, ethical, hardworking guy who gave people good value. Beyond that, I’m not too concerned.

NG: What advice do you give athletes when it comes to recovery - how do they manage to keep training without breaking down?
MB: We roll, stretch, and do lots of mobility work. I think you need to care for your tissue. I also harp on my athletes about nutrition. As I said earlier, postworkout nutrition is a big deal.NG: What are your thoughts on the use of whole body vibration in strength and conditioning? MB: I’m becoming more and more of a fan. I think there is something to it although I’m not exactly sure what it is. It clearly is not a passive exercise fad. The big issue is in practicality and affordability. You need at least three units to make it work with groups and that’s about K US.

NG: What's the latest Mike Boyle project? MB: I’ve just bought back my training business in the last six months. Did a huge renovation in conjunction with my friends at Perform Better. Most of my energy is focused on getting that business back up and running. NG: Where can people read more about your theories and programs? MB: I write a column at www.coreperformance.com, I write for t-nation about once every two months, I’ve done lots of stuff for ptonthenet, and I have one of the best websites in the industry www.michaelboyle.biz

NG: Before we finish, I'm asking all of our contributors for their top five books - the ones every S&C coach should have in their library? We've had some great answers and I'm building a virtual library on the links page of the web-site....what are your top 5? MB: Just go to www.michaelboyle.biz I have a recommended reading list with all my favorites both from the training side and the personal development side.

How to Avoid DOMS (Delayed Onset Muscle Soreness)

Having trouble getting out of bed? Having to walk backwards down the stairs because your legs feel as though they are on fire? You are probably suffering from DOMS. Don't worry. It's not as bad as it feels and if you follow the recommendations of DJ Szyman-ski at Auburn University you may be able to avoid the associated pain altogether ('Recommendations for the avoidance of Delayed Onset Muscular Soreness,' Strength and Conditioning Journal, Vol 23 (4) 7-13).

Every athlete, regardless of his or her fitness level, has experienced sore and stiff muscles after moderate to strenuous exercise at the start of a new training programme. These symptoms usually occur after eccentric (downhill running, plyometrics, etc.) or unaccustomed exercise. During these activities your muscles become more susceptible to structural damage, resulting in muscle soreness, loss of strength, decreased range of motion and neuromuscular function. All of these symptoms together are generally referred to as DOMS (delayed onset muscle soreness).

Delayed onset muscle soreness (DOMS) is not a new phenomenon; research investigating the cause of delayed onset muscle soreness (DOMS) dates back to the early 1900s and several theories have been put forward to explain the underlying cause. Probably one of the most popular explanations is the accumulation of lactic acid in the muscles. Popular yes, correct, no. Blood and muscle lactate levels typically return to normal values after 30-60 minutes of recovery. Eccentric exercise produces the most severe muscle soreness but requires relatively low energy expenditure (even less than needed for concentric exercise). Therefore if lactic acid were to cause delayed onset muscle soreness (DOMS), then muscle soreness would be expected to be greater after exercise with a higher metabolic cost (concentric activity). In addition, we know from bitter experience that the pain associated with delayed onset muscle soreness (DOMS) peaks after 24-72 hours. When we consider that lactate concentrations return to pre-exercise levels within 60 minutes it seem ludicrous to suggest that the two are somehow related.

Subsequent research has suggested that damage to the muscle ultra structure and connective tissue may be responsible for delayed onset muscle soreness (DOMS). It is suggested that a sequence of events starting with exercise causes muscle damage and then muscle protein breakdown, resulting in cell inflammation and increased local muscle temperature. As a result pain receptors are activated, causing the sensation of delayed onset muscle soreness (DOMS). Further research suggests that muscle damage alone may not be the best explanation for the cause of delayed onset muscle soreness (DOMS). Inflammation and swelling should also be considered as they also activate and sensitise pain sensors around the muscle fibres.

So what does Szymanski recommend?With a better understanding of the underlying causes of delayed onset muscle soreness (DOMS) it is possible to implement preventative strategies. Szymanski offers the following guidelines to follow when attempting to reduce delayed onset muscle soreness (DOMS).
1.Don't bother to reach for the medicine cabinet prior to a match or workout. No research supports the use if anti-inflammatory drugs, antioxidant supplements, ointments or creams in the prevention of delayed onset muscle soreness (DOMS).
2. Conflicting evidence surrounds the use if post-exercise massage, post-exercise stretching and cold application.
3. Warm up: research indicates that concentric activity may better prepare the body for the stress caused by eccentric, damage- inducing exercise. Increased muscle temperature results in a reduction in muscle or connective tissue viscosity, a higher resistance of muscle tissue to tearing and increased muscle elasticity.
4. In addition to a warm up,repeated bouts of eccentric exercise performed within one to six weeks after the initial bout of exercise have been shown to reduce delayed onset muscle soreness (DOMS) and muscle damage allowing for faster recovery of strength and ROM.What action to takeTherefore to avoid delayed onset muscle soreness (DOMS), try the following:(a) Perform a general warm up(5 mins, cycling, jogging etc).(b) Perform specific dynamic mobility exercises for 15-20 minutes.(c) When starting an exercise programme, avoid movements that entail strenuous eccentric muscle action (downhill running, plyometrics, etc).(d) Gradually increase the intensity and duration of exercise.(e) Complete additional bouts of the exercise that originally caused delayed onset muscle soreness (DOMS) - for instance, if DOMS was sustained during downhill running, additional downhill running within one to six weeks will help alleviate the problem).

Vibration Training

Move over, wobble board -- the vibration platform is here. In the past 10 years there has been an increasing interest in the somewhat strange concept of vibration training and its potentially positive impact on athletic performance. Can simply standing on a vibrating platform improve a players strength, power and flexibility? Is this a gimmick providing a short-term fix, or can players and coaches expect to see some valuable long-term training adaptations? Is vibration a useful rehab tool?

What is Vibration training?
Early work by the Russian space agency looked at the use of vibration training in combating the effects of zero gravity conditions on the musculoskeletal system. It didn’t take long for scientists working within sport to start using vibration training with a variety of athletes (rowers, track and field, gymnasts and ballet dancers). Although this pioneering research indicated that vibration training had the potential to enhance both strength and flexibility, it was another 10 years or more before the international sports science community dusted off the old research papers and began to take a closer interest in this training intervention.

Among the advocates for vibration training within the sporting world are: American Football (Tampa Bay Buchaneers); Ice Hockey (Anaheim Mighty Ducks); Baseball (Chicago Whitesox); Football (AC Milan); Cycling (Lance Armstrong); Running (Alberto Salazar -Marathon runner and head coach of the Oregon Project); Skiing (Herman Maier) and Rugby (Lead Physiotherapist for the Scottish Rugby Union team, Stephen Mutch)

The concept
When a player stands on a vibrating platform, the repetitive movement presents a strong stimulus to musculoskeletal structures due to the muscle stiffness changing in response to the vibration, which researchers believe produces physiological adaptations to accommodate the vibratory waves.

We do not clearly understand the exact mechanisms for enhanced athletic performance and injury prevention. Potential adaptations include:
increased excitation of peripheral and central structures (pre-activation of musculoskeletal system, resulting in improved readiness for the training stimulus).
increased synchronisation of motor units;
stimulation of GTO (golgi tendon organs), inhibiting activation of antagonist muscles;
increased hormonal secretion;
variation of neurotransmitter concentrations (dopamine, serotonin); and
excitation of sensory receptors such as muscle spindles, leading to improvements in the stretch reflex cycle.

Training effects: Performance Enhancement and Rehabilitation
Enhanced physical preparation is arguably the birthplace of vibration training and is where most of the research has been conducted. It was in the late 1990s that claims started to circulate that 10 minutes of vibration training could produce the same training effect as completing 150 leg presses or half squats with loads of three times body mass twice a week for five weeks; and that 10 days of vibration training was the equivalent to completing 200 drop jumps from a height of 60cm, twice a week for 12 months! Recent research has also shown improvements in strength as well as improvements in flexibility and muscle activation. Professionals working in sports rehabilitation have been quick to set about establishing a role for vibration training within injury treatment and rehab. Initial work has already investigated the effect on bone health and ACL (anterior cruciate ligament) rehabilitation strategies. At the start of 2005 it was reported that the Edinburgh and Scotland flanker Allister Hogg had used vibration training during his rehab from a knee injury sustained during a cup match.

Take Home Messages
1. Vibration training may be an effective intervention for reducing the ageing process in musculoskeletal structures.
2. Vibration training may be an effective rehab tool for people that have not exercised for some time (e.g. injured players).
3. More research is needed to understand the neurophysiological mechanisms involved in muscle activation.
4. Optimal amplitude and frequency need to be identified.
5. Vibration training seems safe when standing on the vibrating platforms for a relatively short time with the knee semi-flexed to limit transmission of vibrations to the head.
6. Prolonged exposure to vibration training can have a negative impact on health and proper care should be taken when exercise programmes are prescribed.

Should we all rush out and buy a vibration platform? Despite the mounting body of evidence in support of this modality, the jury is still out. Vibration training could yet be the next big thing to revolutionise performance enhancement, injury prevention and rehabilitation. But so far, the men in white coats cannot give us a green light, and anyone using this technique will be doing so with their fingers firmly crossed behind their backs.

Bench Press - Alternatives

It happens to us all, you’re halfway through your training session, the next exercise is bench press and as you walk over to the benches you are faced with what appears to be the latest round of the ‘King of the Bench Contest'. Every inch of every bench is loaded, you’ve no chance of sliding under a bar this side of midnight….but you still have to train your upper body.

What can you do to ensure you still get a killer chest workout. It’s time to get back to basics. Prepare to be amazed at how diverse the humble press up can be and discover why it should become the cornerstone of your upper body training. If an athlete working with me can’t rep out with their bodyweight – they don’t slide under the bar.

At this point you are probably thinking this is too basic. Well you are right, the press up is basic but you will be amazed at how many people with good benches can’t rep out their own body weight. If you master the basic press up you will have laid the foundation from which all other work can begin.

For all of the exercises make sure you maintain good form, don’t just bang the reps out, get a controlled tempo and aim for multiple sets of 10-20 reps.

PRESS UP V.1 – OLD SCHOOL
Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.
Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.
Keep your butt down, you want to maintain a normal body line throughout.
Mix up your hand spacing to change to emphasis of the exercise (take your hands wide or bring them in close to get a bit more tricep involvement)

PRESS UP V.2 – DECLINES
Take the basic press up but this time elevate your feet onto a step or box.
Raising your feet above the head is going to increase the intensity of the basic press up.

PRESS UP V.3 – LOADED
If you are finding your bodyweight is too easy to handle crank the intensity up by slipping on a weight vest or simply getting a training partner to add some manual resistance.
You can even get some bungee cord, run it from one had, over your back and down to the other hand – the beauty of this is you load at the end of the movement (the exercise get harder at the end – something you can only achievie with some very fancy resistance machines.

PRESS UP V.4 – UNSTABLE
If you want to get the maximum bang for your bucks and you’ve mastered the basic press up then now’s the time to get a little bit unstable.
Dig out some of the kit that’s probably gathering dust in the corner of the gym (you know what I’m talking about – stability balls, stability discs, rocker boards, BOSU ball etc). Challenge your upper body strength and stability by placing your hands on say the BOSU ball and start to rep out. All of a sudden the press up has moved to another level.

PRESS UP V.5 – EXPLOSIVE
Three ways to do an explosive press up.
1. Place one hand on a medicine ball and the other on the floor. At the bottom of the press up explode up and shift your weight while switching hands so that the opposite hands are on the floor and medicine ball. Aim to get some air during the switch.
2. Get two boxes or steps and place them around shoulder width. Start in a press up position on the floor, explode up and jump your hands up onto the boxes. Return to the starting position using the opposite action and repeat.
3. Clap press ups – start at the bottom position, explode up and you’re your hand together before coming back to the start position (get it wrong and your nose and the floor will become very intitmate!

PRESS UP V.5 – COMBINATION
Once you can handle all of the above with good form, take things to the next level and start to look at some combinations.
Loaded / Unstable
Incline / Loaded
Incline / ExplosiveExplosive / Loaded

Wise Words

When I worked with elite athletes we were always looking at how we could improve performance - rather than working on what they were good at we would spend time working on areas that they struggled with. Sounds obvious but many people will focus on what they enjoy doing or feel are their strengths. Last week my dad gave me a newspaper cutting which sums it up nicely.

"The key to success - regardless of the activity - lies in focusing your efforts on your weaknesses and the areas you like least, rather than concentrating purely on your strengths"

Now that I'm working in the private sector I still adopt the same approach - we get our clients to look at their blind spots (e.g. they are very good at telling me how good their training has been but brush over the fact that their diet has been less than satisfactory - we work with them on their blind spots to really boost their efforts).

My dad is always offering some great words of wisdom and sent me another gem. This tale is called Two Wolves.

One evening an old Cherokee told his grandson about a battle that goes on inside all people. He

said, 'My son, the battle is between two 'wolves' inside us all. One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith.'

The grandson thought about it for a minute and then asked his grandfather: 'Which wolf wins?'

The old Cherokee simply replied, 'The one you feed.'