Core Development Through 1 Arm Training

This may or may not be something new to you, but what ever you do…. DON’T FORGET TO USE IT! One arm training is not only good to develop unilaterally strength it does SO much more.

We are a “core” conscious society and are always thinking of direct core exercises. There is no problem, but what about using exercises that are “Big Bang” exercises. If I want to train the core, then I like to do it through exercises that are training other movement patterns. Think of how powerful the core can be developed if you perform single arm training of either pushing or pulling and require the core to remain stable through the exercise. This is great resistance to rotation type training. Let’s say you require the upper body to rotate so the core is more dynamic…STILL GREAT CORE TRAINING! I don’t care how you slice it, use single arm training and you will develop a really strong functional core prepared to perform in sports or activities.

Here are a few of my favorite exercises are:

• Single arm row in a parallel stance with no rotation of the upper body. 3-4 sets of 6-8 reps- fairly heavy. 

  
• Single arm push in a split stance with rotation of the upper body. 3-4 reps of 6-8 reps on each side.

  
• One arm DB or KB press over head in a split stance. This exercise really forces the core stabilizers to work overtime. 2-3 sets of 5-6 reps ea side.

  
• Unsupported DB row. This exercises forces me to work against rotation while holding one wt in one arm- great exercise. 3 sets of 5-6 reps normally.
  

Give these a shot and let me know what you think. You will love the way your stability and core strength improves.

Static Stretch Protocols & Durations

Often times I get asked quite a few questions, mostly when I'm at the gym training and so there are a number of things I want to address...

One of the issues I see is in regards to stretching.  The stretching patterns, techniques or whatever they do is suspect. What kind of holding durations do I recommend for 'static' stretching ? What kind of stretching protocols do I use?

When a flexibility program is designed for a new clients (general population or athlete), I always look at the initial evaluation/assessment for their flexibility needs. 

I've learned to ask 2 questions 1) Is it stiff?  2) Is it short? 

Static stretching won't provide the necessary result to lengthen a muscle.

And if someone really needs to decrease stiffness, this would be my plan of action:

- Foam roll specific areas pre-workout

- Dynamic stretches/mobilization pre-workout

- Static stretch pre-workout*

- (EQI)  post-workout

- Foam roll post-workout

- Static stretch post-workout

(* YOU CAN static stretch pre-workout.  I don't suggest it prior to performance, but in this case, what's your goal? Lengthening a muscle or improving performance?  Right now your goal here is to improve flexibility, mobility, and improved movement).

There a few things to keep in mind...

- POSTURAL CONSIDERATIONS.  Do they sit all day?  Upper Cross Syndromes develop and hip flexors become stiff.  You have to account for and address their postures.

Everything influences posture, alignment, and movement.  Once you understand that and address them in your program design, the better your results will be.

-  Overall training program.  EVERYTHING should be geared towards their goal of improved flexibility & mobility, not just the warm-up, not just the cool-down.

I hope this shed's some light in regards to stretching and getting the desired changes you are looking for.

Mach 3

Hip Dysfunction

Hip pain and dysfunction is a real hot topic these days.  I've had so many inquiries by email, new clients, phone, my hard headed grandpa included, that has dealt with some sort of hip dysfunction.

As we become better at diagnosing hip issues, it seems as though more people are jumping under the knife for hip surgery rather than exploring more conservative therapies first. Which is crazy in my mind because surgery should be the LAST option.  Now that pro athletes like A- Rod, Carlos Delgado and Kurt Warner have undergone hip arthroscopies within the past year, all of a sudden it's the topic discussed in the "hot seat".

Hip dysfunction can be misdiagnosed due to where the actual pain is noted.  For instance, hip dysfunction can obviously lead to hip pain, but lack of control and strength from the hips can also lead to lower back and knee pain as well.  In poorly designed interventions, the focus is put on the site of the pain, versus the site of the underlying problem - the root.  What caused this issue is the key....

Key terms like hip mobility, strength and motor control are a necessity because of our centerpiece and therefore, a process should take place to restore function.

Personally, I believe restoring hip function is a two-step process:

 

1 – Restore motor control to the dysfunctional muscle group(s)

 

2 – Regaining strength, both in isolated and integrated movement patterns

 

When discussing hip motor control/strength dysfunction, we’re generally discussing the psoas, glute max, and/or posterior gluteus medius.  When a client or athlete lacks the necessary strength or motor control, this often leads to synergistic dominance (the wrong muscle performing the desired movement), increased likelihood of injury, decreased strength and performance, and increased wear and tear to the joint.

I will be discussing more on this topic in the near future…

Til then think of proper alignment, muscle balance for a pain free range of motion.

Change Can Be A Good Thing

So it has been almost 3 weeks since my last post...Time just flies anymore. I've been quite busy in my defense working with my general population clients, my young athletes, MMA fighters, and now my speed camps. 

To say the least my plate is full! :)  Thank God I love what I do.

I want to speak about my MMA fighter to point out why a new outlook on training is far better than bodybuilding routines when your an athlete. There is a place for bodybuilding routines in our training if used appropriately.  

So jumpin right in I started her off on a new workout. Different than she has ever done (she trained with others before me). The first phase included a max strength program and incorporating power for speed and reactivity. The last and only fight I saw she had heavy feet. I have no idea what training she did, but I knew what she didn't do. And I know she was in an overtrained state.

So we know she lacked these qualities in her training:

- Power and Plyometrics

- Recovery

So after a month of a modified version of  "The West", a few stats to hint at - the fighter's shirts begin to get a little tight, the arms a little more buff and can deep squat far better than before. Well she never went that low before. Her squat has improved about 15lbs, but consequently I make damn sure she does it right before we go for it. Her bench improved by 30lbs - 135 1RM. Not bad. 

We've started phase two and it's quite demanding as I just found out a fight may be scheduled within the next month which is barely any notice...But we're 2 weeks into a high output training phase and always incorporating the max strength/power part of the training.

She's on her own a lot because she just wanted a program from me and I can't help but try to sneak in on occasion to check things out. Looks like she will be signing up for some indiviual sessions to further that progress.

She looks good. She's in shape and a big portion of that comes from the recovery side which seems to get neglected a lot.  

I think now my point of talking about her is this...She is not use to change like most folks hittin the gym. I removed isolative arm work from the workout (really any isolative work) during phase 2.  She's like, "Why are we not doing bi's and tri's? I tried to explain in short how much work her arms were getting in the big movements we were doing such as - chin ups, etc.  

People hittin the gym have to know what they are training for. If you plan on doing a bunch of posing then I guess go to town on your favorite exercises. We all know what they are! But if you plan on gettin in the ring or playing a sport where there are chaotic segments in the game (unpredictable at that) you best train for those elements. 

There are reasons why there are Pros and Amateurs, those at the top and those below...

It comes from a system. It is true some are born champions...BUT CHAMPIONS are also made!

Now, to take the slack off my lil' MMA fighter she has been fully compliant from day 1 and loves it. It's just the thought of change that lingers.

What About The Chains and Bands?

Unbeknownst to me I've been doing a version of the Westside Training style for some years minus the bands and chains. Basically, I wasn't quite comfortable and really questioned how much of a difference it would make for what I was training for. 

I am a former pro athlete (female).  I sported these results from my chainless and bandless training:

-  An unofficial 4.85 time in the 40

-  30 in vertical

- 265 lb bench press

- Lunged 205 lbs with the bar for 3 reps

So, I didn't feel the need.  But I also wasn't in the know either. However, there are applications. But what about those out there who either don't feel comfortable and/or don't have the means for bands and chains? Can you still make gains? Reach your goals? YES!

I use bands now, but by a way of training reaction in foot speed and athletic movement for particular sports. Not to take a way from dynamic squats and bench, trust me. I don't want Dave Tate and Co. seeking me out. I just didn't use those methods at that time. And now as I have gotten comfortable that is changing somewhat.

So, training for explosiveness, speed, super strength really is possible if you are on the right program to elicit those gains. All depends what you're training for...And while you are removed from that aspect in "The Method" take time to study the use of them, the set up and so forth because before long you will include them in your training if you have the means to do so. And if you don't have those means then utilize the other method of training reaction by using Weighted Jump Squats, hooking bands on a weight belt and run or jump as another means of dynamic resistance and fly!

Mach 3

Bigger Arms!

Everyone wants BIG ARMS! And on many occasions I see the same recipe used to get those big guns...high volume training. People will train their arms to death. Hey it does work, but only for a short time. Then growth comes to a screeching halt. Then what? Where can you possibly go from here?

That's the big question. You can't do more sets and reps. It'll never work. There are some other ways to get the growth and a major switch would be to eat more, of course, and train heavier. If you repeatedly train with a high set and a high rep volume routine you're not training heavy. There is no way.

Now there are different protocols for beginners, intermediates and advanced lifters. And a shout out to beginners - you need not to jump to the advanced section because you need to go through the training maturation cycle.

The beginner should and can train arms 3 times a week, but with a lower volume still. Intermediate and advanced lifters need to lean towards a 3-4 set volume as well, but 2 times a week. The key component to go with this is progressive loading. Lifting heavier with keeping the form solid and going for it.

It will force results because it's change and it will elicit a response.

One of my most used exercises to date is the barbell bicep curl. It's the mother of all exercises for bigger arms in my opinion along with close grip bench for the triceps. DB curls are also nice and wide grip barbell skull crushers.  I don't like to do much with isolation work, but that is one exercise I see results with. There are other big exercises to do, but these are my favs.  And like other methods of training I like to end with a 'finisher' to get that blood burn in my final exercise!

Give it a shot - you will like what the mirror reveals!

Train with Intensity!

Mach 3

The Prowler

Most people haven't heard of the prowler. Only those who are serious about getting in shape fast, getting stronger, and is willing to work will ever know what it is. We have been using it at Mach 3 Elite Training Systems with some of our clients and all of our athletes for some time.

This is what I have noticed using it in my own training...Specifically I have gained strength in my squat and dead lift and I have seen a steady progression in the weight I am able to push with the prowler.  It is a tremendous anaerobic workout and has the most intense burn ever. 

It is seriously a great leg and full body workout no doubt. You can vary the weight and distanced traveled depending on your training cycle. My first workout with it I thought "my legs are toast for days." Shockingly, they weren't sore all that much. It does depend on your conditioning level of course and I also noticed that the Prowler sprints are more of a concentric contraction rather than any eccentric contraction. Which limits that soreness. This is a recipe for a great workout that has a positive tendency towards recovery, too. 

Once again, with all that said, you get in shape fast, build strength and definitely challenges your mental toughness! 

Get your butt in gear!

Mach 3

Low Back Pain

On a great number of occasions people bring up the fact that they have low back pain. And just recently I have heard 2 parents talk about their child having low back pain. These are primarily athletes we are talking about here. I couldn't help but to look into these issues and which always leads to re-evaluating my thoughts on the subject.

When assessing someone who has back pain, it is important to figure out if the pain originates in the back or does the root cause originate somewhere else? Some of the questions that need to be answered are:

- How stable is the low back? You may need to find a qualified practitioner to evaluate this.

- Is there a hip mobility problem? Are you tight in the hips?

- Is the thoracic spine (upper back) mobile? 

Unstable lumbar spines are a commonality in individuals who move poorly. They move less in the hip region and therefore, are subject to increase the mobility in the low back region to compensate  instead. 

If you have some pain in the low back, take some time to actively stretch and move through the hips while bracing your core. Try this everyday for a couple of weeks and see if things improve.

Chances are the low back pain isn't the cause as it is a symptom.

Train hard & Train Smart!

Mach 3