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Training Revolutions Issue #2 ------------------------------------------------------------------------------------------------------“Stop Looking At Their Muscles and Start Looking at Their Feet!” By John Izzo How To Create Your Own 20 Minute Boot Camp By Rick Karboviak Developing An Explosive, Quick First Step Using Resistance Bands As Your Training Tool – Part 1 By Dave Schmitz Q & A With Coach K - Coach Rick Karboviak answers the tough ones… How To Develop Single Leg Strength & Why It’s Important By Chaney Weiner New Year’s Resolution: Get Back Into Your Skinny Jeans in 2 Weeks By Priscilla Friedlander
“Stop Looking At Their Muscles and Start Looking at Their Feet!” A Look at How Feet Affect Athletic Ability By John Izzo The most commonly overlooked area of the body and that of training is the feet. athletes may suffer from a loss of force production in propulsion or jumping and most coaches simply blame leg strength. While general sport is taxing on the foot/ankle joint.e. ankle sprain. the implications of a hypermobile or hypomobile foot on balance have received little attention to date. therefore. One movement preparation drill that can be incorporated into workouts are foot rolls. Not Enough Ankle Mobility (Hypomobile) The foot is the most distal segment in the lower extremity chain and represents a relatively small base of support on which the body maintains balance (particularly in single-leg stance). the coach blames hypertonic muscles. we will look at the ankle and the fascia of the foot to determine what methods are helpful to increase mobility of in the ankle and provide enough force production. jump squats. trunk. The issue of ankle mobility has been brought to light about 2 years ago by some prominent strength coaches and physical therapists. Why the Ankle? Eighty percent of the force is produced by the muscles around the hips. Conversely. shin splints. Foot rolls may cause extreme discomfort which is a tell-tale sign that the ankle lacks mobility. but also becomes time consuming when preparing for a competitive season. This cycle of neglected observation of the ankle not only becomes frustrating for the athlete and coach. The force will then be applied at the knee and will generate solely from the hips resulting in a poor jump. In this case. So then the young athlete is forced to incorporate static stretching of the hamstrings. and lower leg. there will be some loss of force. if the ankle is restricted.: plantar fascitis. Most examinations of the foot are left for podiatrists once a problem exists (i. they instruct the young athlete to perform more leg presses. if the ankle joint has excessive mobility. 1) . Consequently. (Fig. there is no rigid lever to produce force during propulsion or jumping. not many coaches glance down and examine the feet of their athletes. Foot rolls allow for movement in all planes of motion and can quickly provide insight into the amount of influence they have on an individual. When the athlete returns to test his/her vertical jump again and fails to increase height. and continues to fascinate more individuals today. and lunges. Although it seems reasonable that even minor biomechanical alterations in the support surface may influence postural-control strategies. With a lack of mobility at the ankle joint. etc). So it makes sense to address the point of the kinetic chain that is closest to the object of force production (ground) when observing ways to improve athleticism.
we incorporate self myofascial release (SMR) techniques using an ordinary tennis ball (Fig. 2). The following illustrations depict areas of the foot bottom that can use SMR with the tennis ball. 4: The tennis ball is rolled on the inferior fibular muscles specifically the flexor hallicis longus and the peroneus tertius tendon.Fig. Fig. By nature of the loads placed on the foot. The ball is simply run on each part for approximately 20-40 seconds. . 2: The tennis ball is rolled on the plantar surface. the individual should watch for increased tension throughout the body and work slowly to increase mobility. Soft Tissue Work to Help Mobilize the Ankle The intrinsic muscles of the foot work synergistically to provide stability during tri-plane loading. For those individuals who have suffered ankle sprains. Some tender spots will be evident with face reactions. this area is most prone to immobility and scar tissue. This repetitive mechanical stress causes soft tissues of the foot to influence the rest of the body and the body’s motion. Fig. In order to improve tissue quality of the foot. 3: The tennis ball is rolled on the metatarsal bony structure. Indivividual can be seated or standing. This spot may be very tender for most or not tender at all. the joints undergo transition from a loosely packed unit to absorb forces to a tightly packed lever during the propulsion phase. 1: With foot rolls. Fig. There is an influence from the top down to the bottom up. Roll ball on the medial aspect of the mid-foot for 20-40 seconds.
11: The Massage Stick is rolled 10-20 times on the soleus. The user gently rolls the stick on areas that present tension and poor tissue quality. tennis ball SMR. 10. 6 Fig. 20-40 sec. Putting It All Together Tissue work including foot rolls.. However. A great tool that should be utilized more often in the athletic world is the Massage Stick®. each foot 10-20 rolls each 45 sec. 10: The Massage Stick is rolled 10-20 times on the tibialis anterior (TA). more attention must be given to the superficial muscles of the front leg. Diagram # Fig. 6 Fig. 7. 9 Fig. 8.2 min.2 min. 13 15-20 reps (Bi-lateral) Tibialis Activation w/ Leg Press* 8-12 reps Hindu Squats w/ 1st Metatarsal Stabilization* *See diagrams that follow for these exercises . Fig. 9 Fig. 12 Fig. 8.8 PROGRESS TO: Tennis Ball Rolls Massage Stick® work on lower leg Foot Rolls Tennis Ball Rolls Massage Stick® work on lower leg Foot Rolls Reps/Time 20-40 sec. now we must move our sights up to the lower leg. A proposed program design for improvement in the foot/ankle complex is as follows: Weeks 1 .The Massage Stick As we have examined the foot. The tissue treatment of the anterior muscles is often overshadowed by the larger posterior muscles: gastrocnemius and soleus. Many believe that the soleus is located only in the rear of the leg. 11 Fig. 7. a portion usually under-developed is located in the front-medial aspect of the tibia. however.3 BEGIN WITH: Weeks 3 . each foot 10-20 rolls each 45 sec. 11 Fig. 10. or during “off” times. The Massage Stick® is great because it is easily transported in a gym bag and can be used in movement prep work before any lower body exercise. Fig.. “Off” times being daily on upper-body workout days or rest days. and use of the Massage Stick® can be completed prior to workouts or after. Caution is observed to not roll the stick vigorously on the tibia bone.5 PROGRESS TO: Weeks 6 .
. To execute. By incorporating the exercises and drills. Performed on a “Lazy Man’s” Leg Press. the individual places the feet flat on the plate and knees are kept bent at 30°. 12: Tibialis Activation w/ Leg Press – This exercise should be progressed to when some stability at the ankle has been improved. but observatory skills to help their peers. and conversely. mid-foot and forefoot are raised off plate while heel remains in contact. Conclusion The purpose of this piece is to stress the importance of the foot/ankle complex when assessing skill mechanics in athletes. there should be no lateral weight shifting onto the lateral aspect of the foot. If adequate stabilization of the 1st metatarsal is observed. This exercise should only be advanced to if static calf raises can be held for long periods with no hand support.Fig. Figure 13: Hindu Squats – This exercise is performed with the ankle in plantar-flexion throughout the squat. athletes will not only gain considerable improvement in the foot/ankle complex. It is important to observe the first metatarsal activity during hip extension and weight shifting. Many athletes and coaches overlook this adaptive lever system which nearly effects all movement and musculoskeletal functions within the human body and every upright action of daily living and sport. Integrated in movement prep work during weeks 6-8. some mobility has been established. There should be some movement in weight stack of machine and repetitions should be controlled.
Karen. Michael. He coined the term “Athletic Performance Applied Resistance Training” for his home client training business to describe his type of training.. Number 4. Presently.com 3. ESPN Local News Break. John has been involved in the fitness industry since 1992. Journal of Athletic Training. Training For Improved Vertical Jump. He has helped transform the lives (and bodies) of hundreds of fitness enthusiasts and athletes in facilities located in Connecticut.pubmedcentral. Mobility Drills For a Better Vertical Jump.. He holds multiple certifications from the National Academy of Sports Medicine (NASM). and has enjoyed a successful career as a personal trainer since 1998.bodybuilding.com.com/fun/henkin35.htm 5. National Strength & Conditioning Association.standapartfitness.com/issues/2002/12_02/anderson. J.gov/ 4.com 2. The Physician and Sportsmedicine. Chuck. Brunet.physsportsmed. and Healthtrax. Henkin. he is a Senior Project Fitness Manager for ProFitness Health Solutions in (CT) and has served as Director of Health & Wellness for the YMCA of Greater Hartford (CT) from 2004-2006. Anderson. John has been featured in Fitness Management Publication for his innovative youth fitness programs. John has developed instructional videos featuring progressive exercises for the shoulder and hips: “Stronger Shoulders” Improving the Function of the Rotator Cuff “Free the Hips” Mobilizing the Hips for Improve Function Both Videos Are Available At: http://www. August 2002.nih. and the Hartford Courant (CT). William and Newton. Kraemer. J.com/wst_page4. James and Dunn. Effects of Pronated and Supinated Foot Postures on Static & Dynamic Postural Stability. National Endurance Sports Trainers Association (NESTA).About the Author: John Izzo holds a Bachelor's degree in Public Health Promotion specializing in Community Nutrition.html References: 1. Gatorade Sports Science Institute.. 1994 www. 2005 www. Gold's Gym. page 61-63 . Functional Anatomy and Muscle Action of the Foot – Part 1. Volume 24.standAPARTfitness. Ankle Rehabilitation: A Reintroduction of the Peroneus Longus. E.ptonthenet. 2006 www. PtontheNet..gssiweb. and APEX Training Systems. W.htm 6.. Schwinn Cycling. Inc. Wolf. Robert. and Gansneder. John also is the CT Senior Faculty Instructor for World Instructor Training Schools (WITS). American Fitness Professionals & Associates (AFPA). Acute Ankle Sprain. Josh. 2002 www. Steven. American Council on Exercise (ACE). Sharon. Bellew. John has founded the website www. 2005 www. U. such as World Gym. P. which offers cutting edge articles and resources from fitness professionals to fitness enthusiasts and the like. Cote. M. Bruce.
Given with proper marketing and promotions. then it would wane off. However. those would drop off. because there would just be a 2 times a week. push-ups.How To Create Your Own 20 Minute Boot Camp By Rick Karboviak. In most fitness center settings. most boot camps would last for 45 minutes to one hour. Little did I realize how influential this emphasis would be for on my boot camp structure. as a training company. and other bodyweight core exercises. the 5 days a week. There would be a surge of people at first. you can get your boot camp info out to the masses. My knowledge about boot camps at that time was that boot camps primarily consisted of bodyweight exercises. This would give a flexible structure for attending. 20 minutes of workout. having a one hour block of classes. many people per session could happen for some trainers. I then created a 2x/week 30 minute boot camp. This is evident with the continuous rise & fall of step aerobic classes around here. I started my own boot camp workout as part of my personal training program services when I worked for a small club in Dublin. CSCS Fitness Boot Camps have been taking over the industry in the past 5 years. I even bought a Navy SEALS workout book at a bookstore to use as a reference for this. Seeing this pattern. and another marketing spree would only bring in a couple more. Hence. I felt if I were to come up with group fitness training. too. However. mostly consisting of sit-ups. In my current workout facility for my business. with many. they really focused on the half-hour workout session. I can recollect that back in 2003. As far as I knew. workout briefly. 5 minutes of cool-down. 5 minutes of warm-up. not everyone is available for such times. 30 minute session boot camp was born. and help keep attendances up. of the military nature. there are tons of steps that are no longer used. Then. and be done 2 times a week at a set time with a group instructor. and even give them the opportunity to do this daily. squats. 2 times a week. The fitness center that I did these camps. I’m not even sure as to when fitness boot camps officially got started. 1 hour per session schedule. I needed to have a system that allowed most people to come in a small group setting. where I live in rural Minnesota. Ohio. Here it is in a nutshell: Monday-Wednesday-Friday: Strength training days Tuesday-Thursday: Cardio days . years later when I broke out on my own.
shape. with 30 seconds of work. versus doing just 2 to 3 workouts a week. This process takes about 5 minutes before & 5 minutes after the workout. My main themes though are sticking with 6 fundamental movements: Squatting Lunging Pushing Pulling Bending Twisting At first I started with 6-7 stations of these movements. The 20 Minute Strength Boot Camp Strategy: I’ve had a host of changes to the 20 minute format of a strength workout. I’ve also kept the workout format to around 20 minutes (that’s why the article’s named this way). It’s basically the ‘bookends’ of this workout style. they can get that boost they need in their metabolism. we need to perform various amounts & demands of WORK throughout life’s tasks. This boot camp style of workout will help do that for people. their metabolism also gets a bigger boost. The main goal is for work output performance: using muscle groups to perform work. who say they’ve done the step aerobics. not just lifting weights for a set amount of reps that supposedly focuses on the so-called ‘toning’ of muscle. 5 days a week. and it’s because I think those workouts had misdirected purposes. We all perform these fundamental movements throughout the day in some way. and attain better results. My clients get warmed up with “The Stick”. and other routes of the bodybuilding/fitness world. When it comes down to it. This also works to sub-maximal exhaustion. and a new form of exercise focus on human work output & performance will appeal to more people. and 30 seconds of rest. the places like Curves. They got nothing from those routes of exercise. .More and more people are starting to realize that an aerobic-only (cardio) program of exercise isn’t enough to get the fat loss results they need. I feel the bodybuilding mindset of training is dying. and you have an 18 or 21 minute workout. Also. and teaches work performance & synchronization of muscle groups for a task. With the benefits of strength training. Already I see this in my clients. by doing something daily. and also increase bone density. I feel a 20 minute workout is ample time for a workout. This is more demanding than a regular steady-state cardio workout. or form. a warm-up & cool-down massaging device. Go through each station in a circuit style. and not to total failure as some programs do.
You can check out his line-up of unique Postcard Solutions (fitness & sports training workout guides) at http://speeddialcoach. with brief rest periods interspersed between them. for those who don’t want morning boot camp workout times. Another way to think of it is 10%. Examples of this strategy are using a scale of 1-10 on an intensity rating scale. You can workout for periods of low intensity with high intensity. “Xpress Exercise For Every Body” & “Keep It Simple” are his mottos of training for his clients & athletes. personal training sessions. He created http://speeddialcoach.com/pcs. Swings. 10 is an all-out effort. I will follow the Tabata protocol of doing 8 periods of 20 seconds high intensity work. I’ll alternate this for up to 20 minutes. 1 is like sleeping. as my clients say to me. 20%. For some weeks. or just alternate between 2 of them.html. and do another Tabata series of 4 minutes. Strings. for 4 minutes total. is the Managing Editor of Training Revolutions E-zine. I rest for 3-4 minutes. 1 minute hard (5: easy. I took it outside and did some 30 seconds work. Usually the periods of low intensity are greater than those of high intensity. This gets the Heart Rate up and keeps ‘er there. Periods of high intensity work. and sports performance sessions. jump ropes. such as jump ropes for one period.com in February of 2006. I only hold my boot camps in the mornings. which gives me consistency in my work-day. Then. Examples of this are 3 minutes easy. the cardio portion works on the same thing. specializing in 30 minute workout formats. you can come up with an effective weight loss and weight management solution for your clients. The options are really limitless. so I created “Boot Camp Xpress”. My evenings fluctuate with coaching demands for 2 sports in the school year.com ) I’ve discovered that the KB swing is a great cardio-pumping workout for high intensity workloads. and kettlebell swing stations. . help achieve the goal of better cardiovascular health. & Rings: Read the article on this method for sports performance workouts at http://standapartfitness. an appointment-based workout circuit. 10 seconds rest. 30 seconds rest patterns with sprints. Rick Karboviak. just use common sense. With the combination of Strength & Cardio workouts in 20 minute structures. 8-9: hard rating) for 5 cycles. CSCS.The 20 Minute Cardio Boot Camp Strategy: Following along the same work performance strategies of the strength workout. followed by kettlebell swings for the next period. I used to do this around a hockey arena’s hallways for jogging/walking workouts. Later on. I’ll create stations for this too. “BCX” will be discussed in the next issue of Training Revolutions. doing morning boot camps. (Zings. …100%.
first step speed. acceleration. the upper and lower extremities react simultaneously in a synchronized. Functional quickness is when an athlete can create an integrated or total body reaction that propels them into motion. PES What should come first "Quickness or Speed?" Today’s athletes are focused on getting faster and faster. Therefore it could be argued that developing a quick first step must occur before running speed takes over. would it be more beneficial to get quicker and quicker??? Speed is defined in many ways. you can’t go unless you “load” the system first. So how do I develop quickness? Developing quickness requires you to be able to “load” quickly and efficiently. CSCS. Therefore training to load quicker and quicker. powerful series of actions brought together because the trunk created an optimal communication link. quickness. Remember. lateral or rotational momentum nothing else really matters. quick first step. Quick First Step using Resistance Bands as your training tool – Part I Dave Schmitz PT. . Top end speed. with deceased ground contact and maintaining the same distance should be an athlete’s focus. When evaluating functional speed. it usually begins with developing an explosive. Transformation is where the athlete goes from a decelerated mode to an accelerated force production mode. Obviously if the body can not get moving and create a forward. This loading can best occur when the body reflexively assumes the optimal dynamic posture right at the point of transformation.Developing an Explosive. Acceleration and top end speed only come into play once the athlete gets the body moving. Incorporating the optimal dynamic posture insures that an athlete will load the appropriate muscles at the right time and in the right sequence. Speed in most ground base sports is determined by how quickly an athlete can get his or her body in motion. In other words. closing speed and field fast are all terms often thrown out when speed is discussed. However.
Reaches can be performed in the following ways: . Once the lunge movement is mastered both from a lower movement pattern sequence. dynamic hip and shoulder flexibility. you would reflexively lean forward to set yourself to optimally absorb my pressure. place a mark on the floor and set a stop watch at 15 seconds. They will quickly realize that if they do not maintain a good athletic posture when landing. incorporating a simple reach with the lunge or step down will now bring in the trunk and start to coordinate the upper extremities into the movement. With lunges or step downs. they will not be able to load efficiently and thus will return home poorly. Athletes should challenge themselves to get out as far as they can but still be able to get back “Home” to the starting position quickly and well balance. the type of weight bearing surface and your overall lower extremity and core strength. These drills are very safe and allow you or your athletes to program in well balanced movement. As an example if I attempt to push you over by placing my hands on your shoulders. momentum of the band and the speed of gravity at the point of transformation and ultimately loaded well.How do I know my postures are optimal??? This is not an easy answer since there are many variables that can influence posture. without them knowing they are doing it should be the goal. ankles. knees and hips are working together. Once the feet. Getting an athlete to go into the posture and perform the movement I want. These drills require you to train against gravity and momentum using body weight and a band that you can easily control. Ultimately it would be the best if we had a training tool that automatically told our body what to do. No thinking. just reacting. Getting “back home” is the key to any deceleration drill like lunges or step downs. Now athletes can begin to challenge their reaction speed by seeing how many times they can get to the mark and back in 15 seconds. For coaches this is easy to monitor and correct. Remember landing is the loading phase and as stated you must load quickly and efficiently if you want to accelerate quickly. Getting “back home” means you controlled the ground reaction forces. spatial awareness. Let’s start with simple Step downs and lunges A Resistance Band Lunge matrix or Step down matrix drill is a great series of drills to teach your body how to load quickly and efficiently. For instance trunk loading strength.
com or contact Dave Schmitz at dave@functional-training-with-resistance-bands. ______________________________________________________________________ About the author Dave Schmitz is a Physical Therapist and Performance Enhancement specialist who owns PERFORMAX – Performance Training.com ________________________________________________________________________ .functional-training-with-resistance-bands.1. Single arm low reach 3. or workouts check out www. Double arm overhead reach 4. For More information on resistance band training or resistance band training tips. techniques. Double arm low reach 2. you have prepared yourself for the next step which is putting a Reaction Step with it In Part II I will begin to focus on a progressive 2 and 3 step drill using resistane bands to enhance your linear and lateral first step quickness. He has spent the last 10 years developing innovative functionally based training using resistance bands. drills. Double or single arm lateral rotational reach Now that you have the reach and the lunge going well.
You can make even more items by donating any amount you want.Introducing: The Rocket Feet Trainer 2. available at http://trinitytraining.com/watch?v=6Uq_-Qjtebc TR Special: Create A Rocket Hopper for Mad Hops! An excerpt from Rocket Speed Training On A Budget.com .bravehost.youtube. as below: First Assembly of 15” pieces & L’s Final Product Do hopscotch-like jumping patterns in this design to work on foot quickness & body control.com Needs: 30’ of 1/2” PVC pipe 20 L Connections 2 T Connections PVC Cutter Instructions: Cut 23 15” lengths of PVC pipe from your 30 feet sections. . (You’ll have one 15” left over piece.bravehost.0 is! http://www. at Total Trinity Training’s website. & receive your gift of Rocket Speed Training On A Budget. use this for a spare piece in the future. Built On The Change In Your Pocket! Check out the video link below to discover how unique the Rocket Feet Trainer 2.) Attach the pieces together with the 20 L’s and 2 T’s to form a shape of 2 “plus signs”. http://trinitytraining.0 Million Dollar Speed & Agility.
play big’.” This coach should be reprimanded for telling such a flatout lie. but I’m the wrong guy to really give it. AllExperts. A true coach must assess his team’s needs and design what’s most effective. I play football and my coach tells me I need to get huge to play more next year. Size alone doesn’t mean #$#$!@ if you can’t move your body correctly. creating logs and guides. a FB & track coach at the school which I coach XC & track teams at. I’ll get into my pet peeves by following up these statements: “I play football and my coach tells me I need to get huge to play more next year. or sit on the bench. but couldn’t move their butt worth a hoot down a field.“Q & A With Coach K. This type of mindset only gives the athlete ONE option: get big. maybe I should start charging for this type of Q&A service!) Anyway. I’m honored that this athlete looked to me for advice. young athletes shouldn’t be brought up in this mindset of ‘gain big.com Q: A: ”Rick. Unfortunately. size alone doesn’t get you playing time. especially those who play football. and even better if the school has a decent strength coach to help them out in the off-season. this young athlete should be looking to his coach and/or strength coach at his school first for a strength program. One of the best coaches I’ve seen who does this is Jeff Mumm.” Common Questions Received By Coach Rick Karboviak. So. Athletes should turn to their coaches for solid training advice. working on performance goals makes the most out of whatever amount of playing time you get! Secondly. Can you give me a program of exercises to do? Thanx. both in and out-of-season. 140 pounds. He really assesses what’s ideal for the teams. most coaches will follow some college program or some other coach’s ‘system’ from their school. on the volunteer site. in order to perform better? Consequently.” If I had a dollar every time I got asked this question! (Come to think of it. and in-season. . I saw plenty of ‘meatheads’ in college who were big. this is probably the most common question I get from young athletes. or from a college buddy of theirs who coaches elsewhere. can you help me out? I’m 16. if only getting ‘big’ was the true answer to sports performance! Do you think Pro Athletes continually get bigger each year. Gee. 5’6”.
I told this athlete to turn to his coach for a training program. “Daily Strength” is the strength you need on a daily basis to perform intermittent work tasks repeatedly. I lost a bunch of weight by doing a walking program. Cardio is great. and carried that into his work of being a power company lineman. Doing 6 simple actions: squatting.consistently throughout the year. Q: A: “Rick. Hauling heavy tools up a pole. twisting. and things continue to get weaker. I don’t want to strength train because I’ll get too bulky. he said he missed the daily labor of his old job. I’m in need of your help. those movements with bodyweight and extra resistance can make a huge difference in preserving & building up muscle mass. Unfortunately. fixing heavy power lines and transformer equipment. he needed to consult with his parents to have them talk to me. not just on muscle groups. and even unexpectedly. the ones with livestock to care for. I . and if he didn’t get anywhere on that. I wish more schools had more “Mumm’s” in their school. pushing. Even my dad was a ‘farm boy’ most of his young life. I am going to have to start charging here for these questions. The guy was never sick when I was growing up. who run endlessly and lose muscle mass. Anyway. but alone for weight loss is a nightmare on the body. Some of the most in-shape people I’ve seen are farmers. ☺ First. lunging. when you don’t use muscle tissue often. I give congratulations to this person for achieving a weight loss goal. What exercises can I do to get rid of this flab?” Boy. He’s a great coach to work with and he’s really got it down tight. This loss in strength ‘tricks’ them into thinking they need more mileage to build up strength & endurance. bending. You see. because it used to keep him in great shape. and pulling. you don’t keep too much of it around. this heavy labor required him to have what I call “Daily Strength”. and others who do heavy chores in their job on a daily basis. thus losing strength. Later on when my dad got promoted to a desk job. This happens a lot in runners. All of this could be adverted with a focus on basic strengthening MOVEMENTS. the weight loss was probably a mix of both muscle mass and fat mass being lost. but now I have flabby arms and areas of flab in my thigh region. in forms of doing work and building strength as a goal.
In other words you cannot use double leg exercises to develop single leg strength. speed. Coach Rick Karboviak has actually started to charge for more in-depth questions. just with you. In addition. walking. Single leg training relies on the pelvic stabilizers differently than does double leg training. Even the most basic of human movement.html setup your Call-A-Coach Time. in some capacity. single leg strength training adds a balance and stability component that is not achieved with conventional double leg training and has been recognized as a key component in reducing the risk of injury. instead of the ‘build muscle like a female bodybuilder’ mindset. and aids in the reduction of injury. they still strike home the point that people need to strength train for better. http://speeddialcoach.honestly think that his daily work demands kept him healthy and kept excess weight off throughout the year. If you analyze the walking or gait cycle in slow motion you will see that most of the time is spent on one leg. Developing single leg strength is independent to that of developing double leg strength. to ask Coach Karboviak all your questions you need. She needed a shift in her way of thinking to accomplish this new goal of firming and toning up her body. development of single leg strength should be the cornerstone of any strength and conditioning program. can do wonders for weight loss and muscle mass preservation. one-on-one. $17 is all it takes to get Coach Karboviak. Even though this type of training has its place in a specific program. In single leg training two muscles. often utilizing heavy weight in order to develop strength. overall fitness levels in their lives. which is vital to most sport skills. for your specific needs. Visit his site. doing strength training. I advised this woman to start out with a strength training focus on movements. “Call-A-Coach” is a 30 minute phone call. As much as I hate the words ‘firm’ and ‘tone’. that being said. The same can be said of running and in many cases jumping as well. setup just for you. however you can use single leg exercises to develop double leg strength. to learn how to How to Develop Single Leg Strength and Why it is Important By Chaney Weiner Developing single leg strength is often neglected in strength training programs but extremely effective in improving performance. is done one leg at a time. So. The logic behind why single leg strength should be the mainstay of a strength and conditioning program can be answered by asking yourself the following question: How many sports and daily activities are done with two feet on the ground at all times? Not too many.com/cac. . the gluteus medius (a muscle in the buttocks) and the quadratus lumborum ( a low back muscle) act as stabilizers. balance. Most training programs focus on double-leg movements such as squats and leg presses.
Squatting Split Stance The split stance is first in the single leg strength progression. run. As in the split squat. There is a higher degree of difficulty with this exercise because there is one stable point of support on the floor and one slightly less stable support on the bench. While maintaining this position throughout. descend until the thigh is parallel to the floor and the back knee is nearly touching the floor. Figure 1 Split Squat w/foot on floor Figure 2 Split Squat w/foot on bench . Not only that but the risk of injury increases dramatically due to the high loads places upon one’s back in addition to other factors such as incorrect spotting or poor form on the lifters part. Initially one would start off using a bodyweight progression for single leg training before attempting to add weight. Instead of placing the back foot on the floor. on the lower body musculature. and a squat rack in order to execute the exercise. it may take a few hundred pounds. Single leg squatting eliminates all of those factors and places just as high a load. This is an extremely effective way to build strength without the use of high weights and this in turn reduces the risk of injury significantly. lunge. such as when we walk. step to reach for an object. step down.Single leg strength training also allows one to use high loads without using high weights. etc. When performing conventional barbell squats. while transitioning from a split stance to a single leg stance we are training dynamic balance as well. we need to use both the split and single leg stances. spotters. Please keep in mind this is not a lunge exercise because there is no movement involved. place it on a bench and get into a position similar to that of the split squat (figure 2). but rather it also involves the transitions from one leg to another. This progression builds the single leg strength that is needed in order to do single leg squats. The advanced version of the split squat is a one-leg bench squat. if not higher. Keep the head and chest up and position the hands behind the head or out to the side. We also need to understand that single leg strength is not always just standing on one leg. In addition. which could be in the form of dumbbells or a weighted vest. touch the back knee to the floor while keeping the front knee over the ankle (figure 1). for example. Assume a long lunge position. The examples above usually originate out of a split stance (figure ) but when transitioning we go into a temporary single leg stance and back to a split stance. Therefore we need to realize that in order to train and improve single leg strength.
stability. Single leg pumps can be made very intensive by increasing the speed. Most people feel awkward and clumsy the first few times and may even require a few sessions to get comfortable with the balance and depth needed to perform the single leg squat. Figure 3 Starting stance for single leg pump Figure 4 End position for single leg pump . With each step we take as we walk or run we are doing a single leg pump. Described below are some different types of single leg squats and an explanation of each. In addition. While keeping the free leg from touching the ground and bent at the knee squat down about ¼ of the way (figure 4). Single leg Pumps Single leg pumps are nothing more than single leg partial squats. Single leg pumps are no exception. The benefits of single leg squatting include increase leg. so if you can walk or run the chances are pretty good you can start with single leg pumps. If this depth is too difficult then squat to the point of where you can control During the descent the free leg can travel slightly backward while the thigh remains parallel to the squatting leg as to provide a slight counterbalance and the torso can bend slightly forward. and calf strength. They are a tool as well. The advantage of doing single leg pumps is that: A. B. Make sure and keep the foot of the squatting leg flat on the floor at all times. and strength.Single Leg Stance Single leg squatting is the king of single leg exercises and is the most difficult to perform. Doing this exercise fast is not as easy as it seems. That is correct and that style of squatting has its place in a program. They are safe and can be tailored to your fitness level D. Everyone can single leg squat from day one. It demands a lot of balance. Be sure to avoid touching the ground with the free leg. hip. You may see or hear people say that you should squat to parallel or even to a full squat position. They are a progression to ultimately doing single leg squats to parallel depth. When squatting on a single leg the pelvic muscles function as stabilizers. glute. and alignment. which is important because pelvic muscle stabilization is needed in all sprinting actions. Repeat with the other leg. Initially go to as far a depth as you can control and gradually work your way down to the parallel position. stability. Stand on a single leg with your arms out in a shoulder carry position (figure 3). C. single leg squatting improves balance. Before attempting single leg squats progress from the split squat to the one-leg bench squat.
Figure 7 Starting Position Figure 8 Single Leg Anterior Reach . Repeat with the other leg. The single leg version of this exercise is used to simulate gait and running mechanics. and low back) while enhancing balance and stability. Keeping the knee slightly bent reach forward. while improving running efficiency. Be sure to avoid touching the ground with the free leg. Return to the starting position and repeat for the desired number of reps. Single Leg Anterior Reach Balance on a single leg. with the same side arm up and the opposite arm back (figure 7). Make sure and keep the foot of the squatting leg flat on the floor at all times. as far as you can under control. During the descent the free leg travels backward while the thigh remains parallel to the squatting leg as to provide a counterbalance and the torso bends slightly forward. Knee flexed (free leg back/counterbalanced) Figure 5 Starting position for single leg squat Figure 6 Finishing position for single leg squat Anterior Reach The anterior reach is a great exercise to train deceleration of gravity and momentum. which is present in most sports and in much of what we do in our daily lives.Stand on a single leg with your arms out in front at shoulder height (figure 5). hamstrings. Repeat with the other leg. with the arm opposite that of the planted leg to a level that can be controlled (figure 8). as well as changes of direction. While keeping the free leg from touching the ground and bent at the knee only squat down until the top of the thigh is parallel to the floor (figure 6). This simulates a walking/running position. This action provides more emphasis to the glutes and hamstrings while still working the quads. The single leg anterior reach works to strengthen the entire posterior chain (glutes. This level can range anywhere from shoulder height all the way down to the floor.
This is the main function of the lunge. Sagittal Plane Lunge (to the front) Begin by standing in a split stance (figure 9) and the hands at a shoulder carry height or on your hips. Actually. and turn. When performing this exercise with the opposite arm/opposite leg you are rotating the hip of the planted leg internally and at the same time you are stretching the muscles of the hip that externally rotate the hip. even if they cannot perform a squat. What will be described below is a sagittal plane lunge starting out of a split stance and taking a full step. The bottom line is that if one can stand then one can perform this exercise. The anterior reach can also be used to rehabilitate and prehabilitate the knee. the lunge is an advanced exercise due to the deceleration component it provides. run.The anterior reach can be used to work the all important deep rotator muscles of the hips. In addition. Lunges are also an excellent dynamic movement for the hip flexors and can be used in both a warm up and strength training routines. the more you turn to each side (internal & external rotation) the more intense the exercise becomes. Take a full step forward approximately as long as you are tall and make sure the top of the thigh is parallel to the floor (figure 10). By utilizing various angles of hip flexion (bending at the waist) and/or knee flexion(bending at the knee) you can tailor this exercise to the individual’s need(s). Figure 9 Starting & finishing position for full step lunge Figure 10 Full step lunge . In essence. Lunging in this manner increases the transition time from a split stance to a single leg and back to a split stance. The step should be long enough for you to feel a stretch in the hip flexor muscles of the rear leg. This is how we truly function. Repeat with the other leg for the desired number of reps. This forces the knee to balance and stabilize itself and in the process keep you from collapsing. End the movement by pushing back to the split stance you started with. Most people lunge by starting out in a parallel stance. You can strengthen the surrounding structures of the knee without damaging the joint by performing this exercise on a single leg and use as much or as little knee bend as necessary. Lunge The lunge is a great overall exercise for the legs and for single leg strength and considered by many easy to perform. especially when we walk or run. This is extremely important because this is how the hips are used all the time when we walk. These muscles are extremely important for hip stabilization and can improve performance greatly. As the body moves forward and subsequently comes to a stop it must decelerate the momentum generated during the movement and this deceleration takes place mostly on one leg. When you perform the anterior reach by reaching with the same arm/same leg you are rotating the hip of the planted leg externally and at the same time stretching the muscles of the hip that internally rotate the hip. The degree of knee bend is the key factor in this case. This is accomplished by performing the exercise and alternating the arms with each repetition. by alternating the arms with each reach while on the same leg you are constantly rotating and stretching the deep rotator muscles of the hip in alternate fashion.
For more information please visit www. Keep the rear leg straight or slightly bent and on the ball of the rear foot. Champaign.Reaching Lunge Reaching lunges are a combination of the anterior reach and the lunge. Functional Training for Sports. Take a step forward approximately as long as you are tall. Repeat by alternating legs for the desired number of reps. Sagittal Plane (to the front) Begin in a split stance and the hands to the side or slightly out in front at waist height (figure 11) . 2004. All Rights Reserved . out as far in front and as low as your can control (figure 12). single leg strength training should never be a circus act but rather ground based movements utilizing the operational environment we deal with on an everyday basis and done in a safe manner. Chaney Weiner is owner and founder of Achieving Bodies Fitness and Performance Training based in Somerset County. opposite of the leg taking the step. M. In addition. glutes and low back. and bend at the waist with a slight knee bend and reach with the arm.com ©2006 Achieving Bodies Fitness and Performance Training. New Jersey. In the reaching lunges it is not necessary to have the top of the thigh parallel to the floor because you want to work more of the hamstrings. IL: Human Kinetics. the reaching lunge lengthens and strengthens the hip extensors(hamstrings & glutes) and low back and is an excellent dynamic movement as part of a warm up or workout routine. it is important to understand that single leg strength involves more than just balancing on one leg.achievingbodiesfitness. References Boyle. The sagittal reaching lunge position should mimic that of a golfer picking up a golf ball out of the cup after sinking a putt. End the movement by pushing back until the feet are back together. Figure 11 Starting & finishing position Figure 12 Full step reaching lunge Remember. In addition to training deceleration of movement. It involves using different stances done in a transitioning manner.
Many women are disillusioned to find that the “magic pill” or diet they hope will help them shed pounds simply doesn’t work.” 2. Squats. Leg lifts on the floor (the good old-fashioned ones). 2006 Littleton. not in diet pills. Thoughts Are Things Hang those jeans somewhere where you can see them every day. or who knows what else. Move. Cut Out the Crap You’ve most likely splurged over the holidays. that’s what we do during the holidays. Think about it. bagel. you ate a lot more calories and exercised much less during the holidays because of traveling. we’re talking about getting into your skinny jeans in two weeks. right? It’s time to go back to a healthy diet or begin one. Alternate between forward lunges and reverse lunges.” Don’t do it.New Year’s Resolution: Get Back into Your Skinny Jeans in Two Weeks The working woman’s strategy By Priscilla Friedlander Dec 18. when you “crash” and eat candy. Remember. you strut confidently. Move There is magic in movement. At night. But of course your busy life isn’t. So don’t force your butt out the door! Get your butt on the floor instead! Put on your favorite CD or watch your favorite TV show and do this 20 minute workout: 5 minutes: 4 minutes: 2 minutes: 5 minutes: 4 minutes: Alternate between jogging in place and jumping jacks. You know. Putting them in the back of your drawer or closet is like telling yourself. and crackers in order to stave off hunger pangs or just stay awake? That’s likely another 200 to 500 calories saved. When you wear them you feel sexy. But when they no longer fit. Those days are over. What is the most important change you can make first? Dramatically reduce your refined carbohydrate intake. Jog or jump rope. swap a calorie-laden dessert after dinner with fresh fruit or low cal Jell-O and you could have a day’s savings of up to 1500 calories! That’s about half a pound. . or protein (like eggs) instead and you could be cutting out up to 500 calories right there. CO – You know your skinny jeans. the cold weather. Let’s say you eat one serving of some type of refined bread like a muffin. But I’m not talking about running 6 miles a day or going to the gym for 2 hours. Those jeans need to be staring back at you every single day. Move. This will help you eliminate the snack you eat mid-afternoon at work. 3. Cut out as much sugar and white flour as you can and you will lose weight. or croissant for breakfast. partying. Eat low fat yogurt. Knowing that you need to exercise is one thing and actually getting your butt out the door is another. Besides cutting out refined carbs. Then make sure to eat a good-sized lunch. The bottom line is that the best way to lose weight (inches and pounds) is to restrict calorie intake. you think. “Hopefully I’ll fit into those again someday. Don’t take short cuts. cookies. telling you “You look hot in these. Hurry up and get into them again. Heck. fruit. Most likely. and people tell you you’re lookin’ good. you’ve got to exercise. “I’ve got to do something – fast!” How can you squeeze back into them without starving yourself or wearing some seriously restrictive underwear? Here are three proven ways that will get you back into your skinny jeans in two short weeks: 1. like a soup with a salad plus a half sandwich.
Copyright © 2006 Priscilla Friedlander.womensfitnesscamps. How many calories would you be saving? More than most people realize. do your 20 minute workout.500 calories. You’ll be surprised by the amount of calories you save. Throw out the breakfast breads and afternoon munchies.net or phone. You’re guaranteed to lose a couple of pounds a week simply by implementing these three habits. Drink Zero Calories This is by far the easiest way to reduce the calories you consume daily so that you can get into those jeans. All rights reserved. contact her by email. coffee with all the frills. Dee Leh. Colorado. You don’t have to refuse all cocktails forever. visit www. So. Move quickly through this workout and you’ll burn about 200 calories in 20 minutes. Here’s a short list of typical holiday drinks: Starbucks hot chocolate – 330 calories Coca Cola – 100 calories Beer – 120 calories Meadow Gold egg nog – 220 calories Apple cider – 150 calories Peppermint Schnapps – 125 calories Stopping at Starbucks before work or a enjoying a few beers at a holiday bash can cost you—hundreds of calories in just a few sips. strength. Just don’t drink anything that has calories in it for a couple of weeks. and pass up the drinks for a couple of weeks. had to say after implementing this working woman’s strategy: "After losing 2. For information on nutrition seminars. do the math. 720-951-0101.5 inches in my waist. Do it 5 days a week and that’s 1000 calories! 3. and any beverage not containing sugar. . and even juice for a couple of weeks will help you dramatically reduce your caloric intake. sodas.000 calories each week. I was able to get back into my smaller sized jeans. For more information on her fitness camps. priscilla@holistichealthco. The flurry of holiday parties and tasty alcoholic drinks will come to an end eventually.com. but taking a break from mixed alcoholic beverages. Drink water.The most important thing you need to do is to burn more calories than you normally would throughout your day. Thanks Priscilla!" One pound is equal to 3. unsweetened tea. She also conducts seminars on nutrition and supplements. Before you know it you’ll be slipping on those skinny jeans and looking better in them than you did before the holidays! Priscilla Friedlander is director of Women’s Fitness Camps and owner of Holistic Health in Littleton. She conducts fitness camps that specialize in body fat reduction. Here’s what my client. and conditioning for women. Boycott these for two weeks and you’ll most likely have eliminated a few 1. especially since I was resigned to wearing my fat jeans for ever. It is an amazing feeling.
com Rick Karboviak .com John Izzo http://www.com) http://www.com Priscilla Friedlander http://speeddialcoach.functional-training-with-resistancebands. Performax Training (www.Thank you for reading another fine edition of Training Revolutions! Leave your feedback with Rick Karboviak.com Also.achievingbodiesfitness.com Dave Schmitz. please visit the sites of our fine contributors: http://standapartfitness. Editor of TR: firstname.lastname@example.org Chaney Weiner http://womensfitnesscamps.Performax4u.