19. Do not try to "mimic" a sports skill in the weightroom


Strength training should be GENERAL and requires HEAVY RESISTANCE


Skill training should be SPECIFIC and requires NO ADDED RESISTANCE.


Do not try to mimic a certain sports skill in the weight room in an attempt to improve performance in that particular sport. A common example is the use of power cleans. Power cleans have been touted by some parties as being specific to an incredibly wide range of skills from the breast stroke to the golf swing to the shot put. It's absolutely impossible for one movement to be identical to such a broad group of differing skills. The PRINCIPLE OF SPECIFICITY states that an activity must be specific to an intended skill in order for maximal improvement - or carryover - to occur. Specific means exact or identical, not similar or just like. So, performing power cleans may be just like driving towards the basket, but the truth is that power cleans will only help you get better at doing power cleans and lunges will only help you get better at doing lunges.


There is NO exercise done in the weight room - with barbells or machines - that will expedite the learning of sports skills. Skill training and conditioning is SPECIFIC to a sport, but strength training is GENERAL.


Strength training, as well as most other conditioning movements, should differ from skill practice as much as possible in content, meaning, form, method of execution, and environment.


If you want to perform better at a certain sport for example like basketball, EMPHASIZE those muscles involved in basketball, specifically the buttocks, thighs, calves, back, shoulders, arms, and lower back, in your training.


To improve the skill component simply keep PRACTISING the skill, such as shooting the basketball, or doing layups.


20. Avoid Orthopaedically Unsound Movements


Scientific, athletic and rehabilitative professionals have questioned certain exercises and drills - such as power cleans, snatches and plyometrics - in terms of being safe for years. The potential for injury from most of the movements practised by competitive weightlifters is positively enormous. When performing such exercises, the muscoskeletal system is exposed to repetitive trauma and extreme biomechanical loading.


The sport of weightlifting carries a certain degree of risk. Competitive weightlifters accept those risks as being part of the sport. However, athletes who aren't competitive weightlifters shouldn't have to assume such an unreasonable risk of injury. Therefore, for reasons of safety, movements done by competitive weightlifters should only be performed by competitive weightlifters, and only because it relates to their sport.


There are other "standard bodybuilding" exercises which also are inherently dangerous. These include:


Behind-the-neck press

Barbell Bent-Over Row

T-Bar Row

Machine Hack Squat

Upright row

Good mornings

Smith Machine Squats

Sissy squats

Lunges

"French" press variations for the triceps

For further explanation of why these are inherently dangerous movements, please refer to books by Stuart McRobert and Matt Brzycki.


1.4 What are some Sample HIT Workouts?

Don't be misled by the brevity or simplicity of a program that calls for one set of an exercise done with a high level of intensity. An exercise performed with a high level of intensity can be very productive and effective. In fact, Michigan State Strength Coach Ken Mannie has stated that HIT is "the most productive, most efficient and without a doubt, the most demanding form of strength training known to man [and woman]."


A sample HIT routine for the beginner to intermediate level:


Squat/Leg press or Deadlifts

Overhead Press

Regular Chin-up

Bench Press

Row or rear shrug

Biceps Curl

Triceps Extension

Lying l-flye

Calf Raise

Abdominal Crunches

Note the above are done for only ONE SET each. As you move to the "intermediate/advanced" stage you will most likely eliminate direct arm work, i.e., biceps curl and triceps extension.


This is just an example. The important point is that it is a full body workout, brief, and centered around the major growth producing exercises like the squat, chin, row, bench, etc. Of course you can substitute other exercises in, but try and keep the "big" exercises in there. You might want to alternate the squat with the deadlift which is another very productive exercise.


Another routine, suggested by Dr. Ken Leistner:


Full Squats - 15-20 reps

Pullovers - 10 reps (preferably on a quality machine version like Nautilus, Hammer, or MedX.)

Standing Overhead Presses - 10 reps

Chins - 10 reps

Dips - 12 reps

Barbell Curls - 10 reps

Shrugs - 15 reps

Stiff-Legged Deadlifts - 15 reps

How many sets of each exercise in this routine? One. Two. Certainly never more than three, and if you are working hard enough according to Leistner, one set of most of these exercises should be more than enough for anyone.


The following routine is very brief, but extremely productive when executed properly. This routine consists of two training days/week and slightly different exercises on each day:


Day One

Day Two

Deadlift (with a Trap Bar if available)

Squat

Leg Press

Bench Press

Overhead Press

Rowing movement

Shrug

Dumbbell Overhead Press

Close Grip Pulldown

Triceps Pressdown

Both days also include the following exercises:


Standing Calf Raise

Reverse Curls (with a Thick Bar if you can find one)

Abdominal Crunches




Remember only one set. This routine is low volume, but the intensity of the program is so high that little else can be done productively. You don't perform any negatives, 1 1/4s etc. The squat and deadlift are performed with as heavy as weight possible for a relatively high amount of reps - 12-20. You push yourself as hard as you can, maintaining good form all the time to failure. If done properly this is an extremely productive program. Stuart McRobert is one proponent (among others like Peary Rader, and Dr. Leistner) of the high-rep (20+) "breathing" squat, which you simply cannot perform more than one set of (and properly performed you would not want to). It's tough to describe this type of training; one has to see it to believe it.


Incidentally, this is almost identical to the routine Dr. Ken Leistner used with trainees like Greg Roman. Greg Roman is (at the time this was originally written - 1996) a 5'8", 235 lb noseguard for John Carroll University. In an article I have he is performing Trap Bar Deadlifts with 445 lbs - for over 20 reps. As far as rep speed goes for high repetition work that Leistner recommends, it is a 1-2 second raising, and a 1-2 second lowering. Thus a 20 rep squat would most likely be within the period of time where the anaerobic component of the energy cycle is greatest.


There are also routines to emphasize a lagging bodypart. But these should not be performed until you have built a solid foundation first and advanced to the intermediate level. If done properly (i.e., to failure and in good form) this is one of the most growth producing workouts you can ever do for your arms.


Try one workout and see what happens:


One-repetition chin-up (30 seconds up, 30 seconds down) immediately followed by:

Biceps Curl

One-repetition dip (30 up, 30 down) immediately followed by

Triceps extensions

Leg press

Calf Raise

Lateral Raise with dumbbells

Overhead Press

Row

Bench Press

Ab Crunch

Try this routine for ONLY three to six consecutive workouts. Or you could try it once a week for 3-6 weeks in a row.


The point is that with the general guidelines outlined above YOU can design your own routines tailor made with what you have available and what your needs are.


1.5 What Equipment Should I Use?

There are some good equipment lines out there by Hammer, MedX, Nautilus, Southern Xercise, etc. If you have them available to you they are highly recommended by many strength coaches (especially, the low-friction Nautilus machines, and the Hammer line, if you want to perform Super Slow).


Remember, there are many machine movements which are also dangerous. Stick to quality name brand equipment mentioned above. Many of the Universal pieces are fine. This is not to say that ALL other brands are contraindicated, but again, always err on the side of caution. Use a machine that forces you into a dangerous movement pattern, and you are headed for certain injury.


One machine in particular should be pretty much avoided (except by the companies mentioned above) and that is the leg press. Most of them are very poorly designed and will inevitably lead you to knee and/or back problems.


Most gyms today have Hammer, Nautilus or Universal. Avoid the "exciting" new machine that supposedly can do wonders that free weights and other machines cannot.


But, the equipment you have available doesn't really matter. You can gain size/strength with any equipment, machines or free weights as long as you progressively increase the resistance. For example Greg Roman used to train in an unheated shed with a dirt floor next to his house which contained a barbell, a pair of squat racks, and some dip and chin bars.


1.6 What is "Overtraining" and How to Avoid It?

Overtraining is the trainee's number one "enemy" next to training injuries. Overtraining results from an imbalance between the amount of stress applied to your body, and your ability to adapt to it. Overtraining results in losses in size and strength and actually also increases the probability of illness.


Here is a list of some of the symptoms of overtraining:


Decreased muscle size and strength

Longer-than-average recovery time after a workout

Elevated waking pulse rate

Elevated morning blood pressure

Increased joint and muscle aches

Headaches

Hand tremors

Tiredness

Listlessness

Insomnia

Loss or decrease in appetite

Injury

Illness

So what biochemical mechanism leads to this overtrained state?


After the onset of high-intensity training exercise the body pumps out cortisol which breaks down protein into their constituent amino acids and routes them to the liver for conversion to glucose.


The longer the workout, the more cortisol is pumped in and the more protein is destroyed.


This causes a "catabolic state" as the largest supply of protein lies in the muscles so that is where the cortisol goes first.


Research by Costill and Nieman et al., has shown that one hour of intense strength training will increase the protein stores in our immune and skeletal systems, but that any further training will only begin to deplete these stores.


Overtraining can force the body into a weakened physical state, which, at best can produce a cold or the flu and, at worst, can tear muscles ligaments, and tendons once these bodyparts lose their structural integrity protein loss.


The culprit is a built-in "survival" drug hormone called cortisol. Immediately following a high intensity effort, the body pumps out this hormone whose function is simple: It carries off the proteins to the liver, where they are converted into glucose, for energy use in the body.


Why does this weaken our defense mechanisms? Because all our immune systems are based on proteins, and the influx of control in our biological mix steals the proteins that make up our immune system.


Nieman, a researcher at Loma Linda University found that athletes who train twice as intensely as normally prescribed will wind up with twice as many colds, and viruses.


Nieman investigated the athletes for cortisol. He found that astonishingly, after only ONE grueling strength training session, their bodies revealed a 60% increase in cortisol production.


Among the first proteins to go were the T-cells that make up our front line of defense against viruses. This watchdog system was depleted by more than 30 percent. However, this shortfall lasted only 6-8 hrs.


So you're probably thinking "What's the big deal? Is putting your body at risk for only 6-8 hours such a high price to pay?"


Well, Nieman and other researchers found that after a few days of such exercising, the "at risk" time became longer and longer, until the T-cells stopped rejuvenation.


In addition, the body's first line of defense against bacteria and viruses an antibody known as IgA, which is found in the saliva, was reduced to nearly non-protective levels.


The conclusion of the researchers was that athletes can overtrain themselves into illness.


Thus the logical conclusion would be that high intensity strength training should be limited to one hour or less to restrict the amount of protein destruction.


Other ways to reduce the risk of overtraining:


Emphasize carbohydrates: make them 60-70% of your total diet.

Take carbohydrates two hours prior to exercising and immediately following exercise. Research has shown that your fatigued muscles seem most responsive to energy storage within the first 30 minutes following your workout. There is a lesser response for the next 10 hours.

Take protein one to two hours before and immediately following exercise. Again I use regular food, but I see no problem with supplementation to save time (at the expense of more money however). Research has also shown your body to be more receptive to protein immediately following a workout.

Continue eating high carbohydrate foods every 2 hours during the first 4 to 6 hours after hard training. During the first 6 hours post-exercise, simple sugars appear to replace muscle glycogen better than complex carbohydrates.

Post-exercise muscle glycogen storage can be enhanced with a combination carbohydrate-protein supplement as a result of the interaction of carbohydrate and protein on insulin secretion. The addition of protein with carbohydrates can allow for a more rapid return recovery.

Drink a rehydration beverage during and after exercise, for example, Gatorade.

Take periodic layoffs.

Use the best "miracle supplement" there is - WATER. You can't "overdose" on water. The worst side effect you can get as mentioned previously, is a few more trips to the washroom. Your body functions optimally when it is fully hydrated. A general recommendation is to consume at least 128 ounces (one gallon) of water a day. During hot weather you should double or triple this amount.

LEAVE YOUR WORKOUT IN THE GYM. Give your undivided attention to your training when your in the gym. But when you're outside the gym, cast your attention to other things in life. Establish your other priorities, set goals, and keep busy. There are many athletes who fall into the trap of letting their mind continually dwell on training. Train hard when your in the gym, but try and relax more when your not. Stress has been shown to increase levels of CORTISOL in the body - the catabolic hormone, so try to find ways to manage stress in your life and relax, and your results will be improved.
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