Hey everyone,
I have recently decided to transfer the content of my fitness site (http://fitnessmadesimple.wordpress.com) and my diet/nutrition site (http://dietsexplained.wordpress.com/) to my new blog:
I was getting a lot of questions on topics other than diet and fitness training. With a more general health blog, I can focus on topics not specifically exercise or diet.
I hope everyone enjoys
DR
According to this article in the National Post, Canadian employees desire workplace wellness and disease prevention education to be included in their health care plans.
In the Sanofi-Aventis Healthcare Survey, 83% of the 1500 respondents would be more likely to stay at their jobs if they believed their employer was interested in maintaining their health through education and prevention.
75% thought more highly of employers that offered it in the workplace.
According to Chris Bonnett, a member of the surveyem advisory board and president of H3 Consulting, “[employees] are looking to their employers for support and access to health education and programming.”
It’s great that Canadians are more interested in their health and that their employers may see a beneficial link between the employees’ health and their value to the company.
Not like the good old days.
Highballs in the corner office…cool baby
The survey was conducted by Sanofi-Aventis Canada – the Canadian affiliate of the Sanofi-Aventis Group, one of the world’s leading pharmaceutical companies. No conflict of interest there.
What are the odds that Sanofi-Aventis might have some suggestions as to the type of health education and programming (their word) that the employees should have access to?
Who is going to say no to free stuff?
Sure, pay for my gym membership. I’m down with that.
It would be much more honest to ask employees if they would be interested in having their employer pick up half the tab for fitness memberships, etc.
At the end of the day, any health promotion / disease prevention plan is a good thing. And what a surprise that in Canada, the home of socialized medicine, that business, not government is leading the way.
According to the Globe and Mail, Canada now has a fitness czar.
Merriam-Webster, defines a czar as follows:
Formerly the President of Acceris Communications, Ms. Murumets has taken over the reins of a newly revived ParticipAction. On February 19, 2007, the federal government pledged $5 million to renew the fitness-awareness campaign.
So what is the mandate of ParticipAction.
ABOUT PARTICIPACTION
Our Vision
ParticipACTION’s vision is to work with its partners to ensure a Canadian society where people are the most physically active on Earth.
Strategic Goals
ParticipACTION’s Role
ParticipACTION will not be involved in direct programming or program delivery. Rather, we will act as a catalyst for communications and action in this sector.
ParticipACTION will take leadership and become the national voice of physical activity and sport participation in/for Canada. We will collaborate with our partners/stakeholders and marshal resources to support the cause and make a difference in the lives of Canadians. Through a national communications program, ParticipACTION will create the dynamic that inspires Canadians to increase their physical activity and inspires society to make it easier to become more physically active. We will work with our partners in advocacy and bring about action through government policies that lead to long-term sustainable change. And, we will gather data, inform the issue and transfer knowledge across the sector and to all Canadians.
So, from what I can see; ParticipAction’s mandate is to crank out some new tv commercials; telling me to stop watching tv.
For my Canadian readers, I bet you remember the old commercials. Here’s a trip down memory lane:
Notice: I will not be held liable if these jingles proceed to ‘ear worm‘ their way into your head and stay there for the foreseeable future.
Here’s one ,and another, and another, and check out this spoof. Classic fromage.
A few years ago, I had the pleasure to work with a very nice lady who was trying desperately to reduce the painful effects of fibromyalgia. She had been suffering for years as a result of this painful and debilitating condition.
Like most chronic pain conditions, the worst thing may not even be the pain itself. It is the effect that the pain has on the rest of your life. In my client’s case, she spent the first year of her daughter’s life in bed. Every day. Unable to care for her newborn child.
When I met her, she was in better shape. Her daughter was older. She participated in her daughter’s life. She had a challenging career. She was happy. But she was still in constant pain.
She came to me after having quite a few bad experiences with different forms of physical and exercise therapy. At the time, I was working at a fitness club. She was initially assigned to work with a young, female trainer. Her choice.
It didn’t go well. The female trainer, who was a good trainer, knew little about fibromyalgia. During their first workout, she treated her client like a normal, PAIN FREE person. Bad move.
A week later, our fibromyalgia lady returned and demanded her money back. She had spent the last week in bed, popping pills and regretting ever coming into our gym.
I don’t know how, but the owner of the club managed to calm her down and have her agree to sit down and talk with me.
At this point, I knew very little about fibromyalgia. I did, however, know how to talk, or rather listen to justifiably angry women. Yes, I am married.
We discussed her condition. I gave her my opinion and told her that I would spend the next few days researching the subject. A few days later, we met and talked again. I discussed my findings and outlined what my plan for her fitness training would include. After about half an hour, we began our workout.
It was very slow at the beginning, but after about 3 months, everything began to change. Her body changed. She was catching up and blowing by some of my pain-free clients. More importantly, her day to day life improved drastically.
For those of you out there who know someone like my former client, please show them the following research paper, along with my story and do what you have to do to get them moving. They will thank you for it. Not right away…right away they might not be too pleased…but eventually..they will thank you.
Group Exercise, Education, and Combination Self-management in Women With Fibromyalgia
A Randomized Trial
Daniel S. Rooks, ScD; Shiva Gautam, PhD; Matthew Romeling, BS; Martha L. Cross, BS; Diana Stratigakis, BA; Brittany Evans, BS; Don L. Goldenberg, MD; Maura D. Iversen, DPT, SD, MPH; Jeffrey N. Katz, MD, MS
Arch Intern Med. 2007;167(20):2192-2200.
Background Self-management has increasingly been recommended as part of standard care for fibromyalgia, a common, poorly understood condition with limited treatment options. Data that assess popular self-management recommendations are scarce. We evaluated and compared the effectiveness of 4 common self-management treatments on function, symptoms, and self-efficacy in women with fibromyalgia.
Methods A total of 207 women with confirmed fibromyalgia were recruited from September 16, 2002, through November 30, 2004, and randomly assigned to 16 weeks of (1) aerobic and flexibility exercise (AE); (2) strength training, aerobic, and flexibility exercise (ST); (3) the Fibromyalgia Self-Help Course (FSHC); or (4) a combination of ST and FSHC (ST-FSHC). The primary outcome was change in physical function from baseline to completion of the intervention. Secondary outcomes included social and emotional function, symptoms, and self-efficacy.
Results Improvements in the mean Fibromyalgia Impact Questionnaire score in the 4 groups were –12.7 for the ST-FSHC group, –8.2 for the AE group, –6.6 for the ST group, and –0.3 for the FSHC group. The ST-FSHC group demonstrated greater improvement than the FSHC group (mean difference, –12.4; 95% confidence interval [CI], –23.1 to –1.7). The ST-FSHC (mean difference, 13.6; 95% CI, 2.3 to 24.9) and AE (mean difference, 13.1; 95% CI, 1.6 to 25.6) groups had similar improvements in physical function scores on the 36-Item Short-Form Health Survey. Bodily pain scores on the 36-Item Short-Form Health Survey improved in the ST-FSHC (14.8), AE (13.2), and ST (5.7) groups. Social function, mental health, fatigue, depression, and self-efficacy also improved. The beneficial effect on physical function of exercise alone and in combination with education persisted at 6 months.
Conclusions Progressive walking, simple strength training movements, and stretching activities improve functional status, key symptoms, and self-efficacy in women with fibromyalgia actively being treated with medication. The benefits of exercise are enhanced when combined with targeted self-management education. Our findings suggest that appropriate exercise and patient education be included in the treatment of fibromyalgia.
In my post, Muscular Strength made simple, I introduced you to some of the theory behind the different types of muscular strength.
But, enough of theory, today I will show you how to maximize your muscular power.
By the end of this post, you will know the ‘whys’ and ‘how-tos’ about getting brutally strong and powerful.
To get you started, I will also give you a ‘tried and true’ program designed to turn you into the strongest, fastest, most powerful version of yourself that you could ever imagine.
I can’t guarantee to turn you into the Incredible Hulk.
But I can sure as heck guarantee that you will be bigger and stronger than the ‘before’ picture.
Simply put, power is the ability to move heavy loads, fast.
To do that, we need to do two things. Build your maximum strength as high as possible and teach your muscles to contract as fast as possible. Simple.
This program is designed for trainees who:
Make regular visits to their doctor and have been cleared for resistance training. That means you have no medical conditions that could be aggravated by moving large weights very quickly. Serious.
Have established a basic level of physical fitness. This is not a beginner program. I will be writing an article on establishing a basic level of physical fitness in the near future.
Do not have serious muscular imbalances. While this program is designed not to cause muscle imbalances; it is not a rehab program. I will also be writing an article on that topic in the near future.
Are serious about transforming their body. Don’t waste your time if you are not willing to commit yourself fully to this program.
To develop Power, you need to combine maximum strength with maximum speed.
In a linear periodization model of resistance training, strength and speed training are never performed concurrently. However, my review of the current literature as well as my first hand experience has led me to believe that training both strength and speed at the same time is not just possible; but essential.
With this method, we avoid the de-training effect of switching from one program emphasis to another.
In the linear model, hard fought strength gains begin to dissipate soon after strength training is abandoned for speed training. The same holds true for losses in speed. You are always playing a game of two steps forward and one step back.
Another benefit of concurrent strength/speed training is that since gains in strength/speed are happening incrementally and simultaneously, your increasing speed is not effected by your increasing strength, and vice-versa.
In a linear program, you might focus of 4-8 weeks on your maximum strength. During that time, you might increase your max strength by 10% (X + 10%). Due to lack of stimulation, your speed my drop by 3% (Y-3%). After completing the strength portion of your program, you shift your focus to speed training.
However, not only are your muscles slower, but you are asking them to lift weights 10% heavier than they have lifted.
Now you are two steps forward and two to three steps back.
Train both strength and speed together and they both increase together. Your strength may only increase by 8%, but your speed will also increase by 8%.
Strength + Speed = Power
In my program, maximum strength is trained twice per week.
During each workout, you will focus on 1 major movement. That movement will be performed in consecutive sets of 3 repetitions until you can no longer perform 3 repetitions. You will continue adding weight to consecutive sets until you reach your 1 Rep Maximum.
After your major movement is completed, you will perform a series of complementary exercises in sets consisting of 5 to 10 repetitions.
Each of the two maximum strength workouts will focus on a different movement.
As well, since this workout is very intense, you WILL perform a thorough warm-up before hitting the serious weights. Not just cardio. Calisthenics, dynamic stretching, overhead squats, snatches, or light weight training is required.
Like maximum strength training, maximum speed is trained twice per week.
Like max strength day, you will focus on 1 major movement. While it doesn’t have to be the exact same movement as max strength day, it must be in the same family of movements.
Like max strength day, you will be performing sets of 3 reps. However, the number of sets will be predetermined and the weight will be between 50 and 60% of your 1 Rep Maximum on that lift.
For simplicity’s sake, you may want to keep your movements consistent between max strength and max speed day.
Like max strength day, you will be performing a series of complementary exercises after finishing the main movement.
Off days should focus on rest and repair of your body. This program will test both your musculature and your nervous system. Stretching, chiropractic, massage, light cardio, restorative yoga, hydrotherapy, etc. is recommended.
While this program was originally designed for strength athletes, by replacing the traditional power moves with more athletic moves, this program can be modified to suit any sporting or general fitness requirements.
For the purpose of this article, I will provide a wide variety of exercise options; grouped into movement families. I am listing the families and some selected exercises below.
Major Movement – Military Press, Push Press, Side Press – standing, seated, 1 hand, 2 hand
Supplementary – see corrective exercises
Major Movement – Chin-Ups, Pull-Ups
Supplementary – Straight Arm Pulldowns, Pullovers
Major Movement – Chest Press – flat bench, incline bench, decline bench, standing cable/bands
Supplementary – Tricep Extensions (Skullcrushers/Tate Press, Close Grip Bench Press, Dips)
Major Movement – Row – Cable, Bent-Over, Standing, Seated, Barbell, Dumbbell, 1 hand, 2 hand
Supplementary – see corrective exercises
Major Movement – Bulgarian Lunge, Step Ups, Static Lunges
Supplementary – Walking Lunges
Major Movement – Squat – Olympic or Power, Front Squat, Overhead Squat, Box Squat, Deadlift
Supplementary – Hip Thrust – 1 leg or 2, 1 Leg Deadlift, Pull Through, Glute-Ham Raise or here.
Supplementary – Ab Wheel, Ab Flexion – Crunches (various), Leg Raises, etc…, Woodchops, Side Bends, etc…
Corrective exercises depend on your structural imbalances. I plan on doing an article on this topic, but in the mean time, Eric Cressey is a great source of postural / corrective exercises. Here is an article. His site. Mike Robertson is another good source of info. Gray Cook is another.
Your body doesn’t know what type of equipment you are working with. All it knows is that you are putting them to work. Equipment is up to you: Bodyweight, rubber bands, bow flex, cast iron weight, barbells, dumbbells, kettlebells, bodybars, sandbags, hydraulic machines, cables, etc…
Decide where you want to get Superhero Strong.
You need to pick one lower body movement and one upper body movement as your two main movements. I suggest that you look to address your weak points first. If your bench press is strong, but you can only perform 5 chin-ups…get ready to hang from that bar.
Another suggestion I will make concerns muscular balance and the most effective churning of your training program. If your goal for this program is to become the bench press king, then you should stick with the bench press as your focus upper body exercise. If, however, you are looking for a more overall athleticism, think about switching up your focus every 4-6 weeks.
Upper Body – Weeks 1-4 Bench Press, Weeks 5-8 Standing Cable Row, Weeks 9-12 Push Press, Weeks 13-16 Chin-Ups.
Lower Body – Weeks 1-4 Box Squat, Weeks 5-8 Rack Deadlifts, Weeks 9-12 Bulgarian Lunge, Weeks 13-16 Good Mornings.
I hope that I have made this approach to developing maximum strength / maximum speed understandable to everyone out there. Sometimes it is hard when you know that you are speaking to both beginner and experienced athletes.
This program will be designed to maximize muscular balance and promote Superhero Strength in a balanced way. If you have any questions, please comment at the end of this post.
Day 1 – Maximum Strength – Lower Body
Day 2 – Off
Day 3 – Maximum Strength – Upper Body
Day 4 – Off
Day 5 – Maximum Speed – Lower Body
Day 6 – Off
Day 7 – Maximum Speed – Upper Body
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 5 sets of 10-20 reps
Warm-up
Standing Cable Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 50% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 8-12 reps
Supplemental Lunge/Walk Exercise – 5 sets of 8-12 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 8-12 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 3 sets of 15-25 reps
Warm-up
Standing Cable Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 53% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 8-12 reps
Supplemental Lunge/Walk Exercise – 5 sets of 8-12 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 8-12 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 3 sets of 15-25 reps
Warm-up
Standing Cable Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 55% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 8-12 reps
Supplemental Lunge/Walk Exercise – 5 sets of 8-12 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 8-12 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 5 sets of 10-20 reps
Warm-up
Incline Bench Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise #2 – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 50% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 6-8 reps
Supplemental Lunge/Walk Exercise – 5 sets of 6-8 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 6-8 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 5 sets of 10-20 reps
Warm-up
Incline Bench Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise #2 – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 53% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 6-8 reps
Supplemental Lunge/Walk Exercise – 5 sets of 6-8 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 6-8 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Warm-up
Squats – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Squat Exercise – 3 sets of 8-12 reps, perform the negative slowly
Supplemental Walking/Lunging exercise – 3 sets of 8-12 reps, perform the negative slowly
Ab Wheel – 5 sets of 10-20 reps
Supplemental Core Exercise – 3 sets of 15-25 reps
Warm-up
Incline Bench Chest Press – Starting with a light weight, begin performing sets of 3 repetitions, increasing the weight with each successive set. Perform the triples until you can’t. Drop down to sets of single repetitions and continue increasing the weight until you have hit your 1 rep maximum.
Supplemental Horizontal Push Exercise #2 – 6 sets of 10 reps
Corrective Exercise – Face Pulls – 3 sets of 10 – 20 reps
Corrective Exercise – Push-Up Plus or Chest Press Plus – 3 sets of 10 – 20 reps
Warm-up
Squats – 10 sets of 3 reps with 55% of 1RM – short rest periods – 1 min max.
Supplemental Squat Exercise – 3 sets of 6-8 reps
Supplemental Lunge/Walk Exercise – 5 sets of 6-8 reps
Corrective Exercise – Hip Thrust, – 3 sets of 20-50 reps
Corrective Exercise – X-Band Walk – 3 sets of 2 min. each
Warm-up
Standing Cable Chest Press – 10 sets of 3 reps with 60% of 1RM – short rest periods – 1 min max.
Supplemental Horizontal Press Exercise – 4 sets of 6-8 reps
Vertical Push Exercise – 3 sets of 10-15 reps
Vertical Pull Exercise – 3 sets of 10-15 reps
Well, I hope I covered everything. If you have any questions, please leave a comment.
