The Morning, Or Two, After

25 days to Memorial Day

Also, between now and Memorial Day, I'm offering a special "Countdown to Summer" training package for all new and former clients at 25% off regular package rates. $430 for 6 sessions. Get into your summer grove & call or email me to set up your first session!

Now, on to the blog.

You probably know what I'm talking about before I even start this one. Maybe you took a new spin class. Maybe you really pushed it out on your long distance running day. Maybe you added that extra 5lbs needed to set your new personal best. That next morning, or maybe even as much as a couple of days later, man you feel it back in your legs, or your back, or your triceps, or maybe your calves. Actually I'm there right now.

It's not been unusual that experienced the equivalent of having my nose swatted with a rolled up newspaper by clients who said, "I couldn't walk

for ___ days after that!!" "Well," I ask them, "...what did you do when you started feeling the soreness?" The answer inevitably comes as a variation on the theme of "well....nothin'. I tried not to move."

What we're talking about here is D.O.M.S. or Delayed Onset Muscle Soreness. You're not going to believe this, but I'm going to say it anyway. The best way to beat soreness that results from exercise is to EXERCISE! A recent study published by the National Strength & Conditioning Association reaffirms that moderate activity will actually shorten the effects of d.o.m.s. I know. You don't believe me.

Here's how it works. We all know the body is an incredibly smart and efficient machine. Well, turns out we carry our own physical therapist with us in our blood stream. Muscle soreness results from micro tears in the muscles that allow them to reform and grow back stronger than they actually were. Moderate activity focusing on the sore (torn) muscles will do several things. Here's the top two.

1. Increased activity demands increased blood flow to the active area. Blood carries oxygen and nutrients needed to heal and grow damaged muscles. More activity = more blood flow = faster healing
2. The stretching and contracting of the muscle in addition to the increased blood flow raises the temperature of the active muscle. In effect, you're self administering heat therapy like a hot wrap or heated blanket to the muscle. This also speeds the healing process as well as giving a mild anesthetic effect, thus lessening the pain almost immediately.

You still don't believe me. You're going to push it one day and you're going to get sore. Then you're going to sit on the couch and spend some quality time with Ben and Jerry when even just a brisk walk around the block will speed immediate relief to the sore muscles. Well, to steal a turn of phrase from LeVar Burton, " You don't have to take my word for it." Just try it. You'll be surprised.

Workout of the Week

One time straight through. No stopping. Breathe later.

30 Burpees

5 ball slams

25 burpees

10 ball slams

20 burpees

15 ball slams

15 burpees

20 ball slams

10 burpees

25 ball slams

5 burpees

30 ball slams

Thursday Blowout

Thursday Night took a break this week. We'll see you next time though. Remember, sign up starts Tuesday at 2pm.

Tip & Technique: Ball Slam

Simple, effective, fun, tough as hell when performed right.

Simple: Pick up a medicine ball (guys start around 15# or 20#, ladies start around 10# or 12#) above your head and slam it down onto the ground.  When raising it up, you're swinging it over your head as fast as you can, fighting that momentum to stop the ball and reverse its direction. Slam the ball as hard as you can down onto the ground, contracting around the torso (core) to help create as much momentum as possible. Catch it on the first bounce and do it all over again. 

Here's where you have to be careful. This isn't about gravity pulling the ball down. It's about you trying to drive a hold in the ground by slamming that ball as hard as you can. Arms, back and core are all working here. 

Also, I'm using a Dynamax ball without much bounce in this video. Be careful and test out the bounce of the medicine balls you have available. The last thing you want is one of those babies bouncing back up into your teeth while you're still trying to get out of its way. You also don't want to do this with a ball that's super rigid. It may actually break the ball. So, as with anything you see on this website, proceed with caution.

The Few The Proud

It’s growing. It’s spreading! In a recent paper by the Assistant Commandant for Combat Development and Integration of the U.S. Marine Corps, General James Amos, an entirely new paradigm was put forth for marine fitness training.

Having collected extensive amounts of data from marines coming back from Afghanistan and Iraq, General Amos determined that USMC fitness training has to change. Currently focusing on endurance training (long distance running) and body building based training just doesn’t adequately prepare our troops for combat missions.

He concluded:

1. Fitness should follow combat function.
2. A balanced approach must be used to develop speed, power, strength & flexibility.
3. The program must have intensity and great variety
4. It must also be characteristically general and well balanced.

In short, his marines should be training like athletes.

Sound familiar? True fitness, be it marines, college baseball players, soccer moms or minivan dads, prepares you for the demands your life and your job places on you. Your fitness level is determined by how well you’re prepared to take on those tasks.

Disagree? Tell it to the marines.

Workout of the Week

The sign up sheet for Thursday Blowout is up. Contact me to reserve your space.

Complete 4 rounds of the following. Mark your time.

5 turkish getup / 1 arm over head squat per side*

400 meter sprint

* Start your getup in the standing position. When you return to the standing position after one fell get up, complete 1 overhead squat. Do that 5 times on the right, then 5 on the left. Look back to the overhead Squat Tip and Technique post to check your form.

Thursday Blowout

 

What keeps you going? What is it that pushes you harder? It’s like in a job interview question. Do you need the camaraderie and competitive environment that comes in a group situation with less individual attention? Or are you more of a self motivator? Here’s your task.  You’ve got supervision if you need it, but we’re looking to you to make this happen?

 People are figuring this out every week at the Blowout.

 That’s no surprise. What does surprise me is when people are taken out of their familiar environments and given a mission, just how farthey’re willing to go. Every week I learn something new about the resolution of a strong mind. I’m not talking about elite professional athletes.

I’m  not talking about world record holders. I’m not 

talking about anyone other than the kind of people we all sit next to on the subway every single day.  Every day athletes that choose to rise above through performance. Resolution, determination, strength of mind and body.

Never am I ceased to be amazed by the stamina and determination our participants demonstrate. Weekly the instructor is inspired by these athlets. Weekly I learn a lesson that allows me to push myself harder. It’s another reason why I’m grateful. Another reason why I understand I have the greatest job in the world.