Mach 3 Elite Training Systems - Experience The Hype!

New PR for Set in Bench Press

2010-08-02T19:13:00.000-07:00

Louise Johnson has had a goal of benching 135 lbs long before we started training..well here is a clip of her reaching that goal and will now surpass it because she now knows what she can accompish! The monkey is off her back! Way to go LJ!

Lunges!

2010-04-05T18:50:00.000-07:00

So we have Lunges today. Obviously I warmed up to get to this lift you are about to see in the video.

A couple of things..the first video I think I went a little deeper but the view was somewhat limited. So I had to do it again. That sucked because I had no intentions of doing 2 sets with 205 lbs on my back for lunges.

The 2nd set hmm, couldve gone a little deeper I think but my hams were tight near the origin so I didnt want to risk it. It felt good but a mental thing. Next week for sure I will go deeper.

What's so funny is that EVERYBODY wants to know how a 139 lb female with those little legs can do so much weight on a lunge! I wonder that too sometimes... :)

Here are the videos. ENJOY!

Set #5: 205 lbs x 3 reps

Set #6: 205 lbs x 3 reps

Mach 3

Chest/Back April 3, 2010

2010-04-04T12:01:00.000-07:00

Workouts have been going really well. We're all seeing strength gaines each week. My workout partners have the same goals except 2 want fat loss and 1 wants to gain weight. Me? I just want to keep my strength goin up as long as possible, no weight gain and Im sportin 140 lbs bodyweight and 7-9% bodyfat. That's usually a year round maintenance so I'm good!

So it was a late night the night before this workout so needless to say I look TIRED in the face but it actually turned out to be a really good workout.

Let's get busy!

DB Bench Press with 100# DBs for 4 reps. This was my last set. Started with a couple warm ups, a few sets at 75's, 85's, 95's and went to:

Next lift-under the bar...Decline Bench 225 x 6 reps on last set:

We finished up with some specialized push ups and moved on to Weighted PULL UPS again! Last set 1 x 4 - 80 lb DB

And ending our workout with Heavy Bent Over Rows 8 reps at 175#

And that was it. We did some ab work but that's top secret right now..Sorry lol!

Mach 3

Leg Day Workout March 31, 2010

2010-04-04T11:10:00.000-07:00

First up we started with Power Cleans 4 x 3 reps @ 155#...

We followed up with squats and our newest attendee to join our workouts is Matt, is demonstrating today. He previously was only able to squat 135# but only just below a 1/4 squat. That aint flyin here..So after some form work and adjustments he's up to 205# for reps and going much deeper so that's pretty cool! He started a little over a month ago and can only meet every other week bc of his job. Just think where he might be if....

We then moved onto Good Mornings for a heavy lift (yep that's me) doin 155# for 3 reps..tho I will be honest that was heavy for me that day and so prolly shouldve gone a tad lighter...

We then did a finisher with Cable Good Mornings and Cable Front Squats and off to abs..

I am at the point in time to keep stuff nice and SHORT! I'll get back to posting articles soon!

Mach 3

My Cherry Creek Guys - HS Juniors

2010-03-30T15:01:00.000-07:00

A couple of my high school athletes that I've been working with since December of 2009 have made tremendous gaines in strength, weight gain if needed and much improved technique on their lifts.

I've put together an undulating program for purposes of change, size, strength and explosiveness. This is just another day at the shop getting it done!

Daniel is a Junior at Cherry Creek who started out with me after a shoulder injury and could barely get 155# up on the bench, no overhead work and squated 315 x 2 reps (my expected true lift).

Though there are no max lifts in this video I want to acknowledge that he now Benches - 225 x 5, Squats 380 x 1, and can Overhead Press 185 x 5 static start.

Next is JP..Another kid who has improved his numbers greatly inside 3 months. He started with a poor form squat (which he owned up to and did the necessary things to clean it up) and also his bench numbers went up too, 175# x 3 to 225 x 3.

Sorry video is having upload probs...get that figured out!

Hope you enjoyed it though..

30 rep L - Pull Ups/ 95 lb DB Bench for 5 reps

2010-03-29T17:09:00.000-07:00

I seem to keep having chest and back lifts recoreded and not enough of shoulders, legs and arms. A few camera mishaps on some of those days so I will be sure to do so.

Next up 2 lifts for this post...

So we got blow your mind stuff with 30 L - Pull Ups!

Another lift for the day - DB Bench Press with 95 lb DBs for 5 reps..

That's it for this post. Just some lifts lol..

Nikki
Mach 3

Workout Clips...Chest, Triceps, Back , Legs - March 27, '10

2010-03-28T14:24:00.000-07:00

So we're back to chest and back for a couple of lifts and one leg lift for the day.. These were all last set lifts by the way.

Close Grip Tricep Press at 205 lb for 3 reps...

Lunges with 185 which looks and truly felt easy - thank goodness for that!

Bench Press at 230 lb for 3 reps... though form broke on last rep. Not good!

A decent workout for my focal lifts for the day... :)

Nikki

Workout clips...Chest and Back March 23, 2010

2010-03-28T13:33:00.000-07:00

One of my chest workouts doin some barbell bench press with 225...

Followed up 80 lb DB Incline Bench with sets of 10...

then went on to do some Pull Ups with a 70 lb DB for sets of 5 x 5...

Did a few other lifts like heavy Bent Over Rows for 8 with 175 but these were my focal lifts for the day.

Damn good workout though.

Nikki

THE TRANSFER AND SHIFT OF STRENGTH AND POWER

2010-02-23T11:44:00.000-08:00

As a former collegiate and professional athlete and now strength and conditioning coach, strength and power still remain to be the two most emphasized bio‐motor abilities.

When applying true principles of strength and power in our program design, we must ask ourselves are we addressing the utility of function?

Of all bio-motor abilities, what 2 vital bio-motor abilities are absent but absolutely necessary for rehab and training programs designed for special populations?

In the collegiate and high school weight room, the power clean is one of the most ‘stressed’ exercises for “power” training. The standard tactic used is to put as much weight on the bar and try to successfully lift it one to four times. Successfully lift it vs. the quality of the lift are two different things of course. Let’s break down the clean and determine its true strength and power principles so we may better understand the carryover to 3‐D function.

Determining Dimension:

· Is it 3-dimensional?

The power clean is a sagittal plane‐dominate movement. Most sporting/non sporting activities require at least 2-dimensional movement if not 3‐dimensional movement in all muscles and joints.

· Is it specific to desired activity?

The power clean is mostly a vertical load. Most sports have a lateral (horizontal) load vector.

· What is the neural input?

If the weight is too heavy, we may actually slow down the neural input which inhibits our power and strength transfer to activity.

· Are we taking advantage of the transfer zone?

The fact that most of our power is utilized at the zone in which a direction is reversed in a
motion needs to be considered (i.e. – plyometrics).

Above are a few key questions that we can use for any population or exercise we choose to work with.

Characteristically, strength and power is associated with athletes. Yet, the senior population requires just as much focus of these bio-motor abilities. This group gets injured frequently from the absence of strength and power (reactive). Consider the following scenario and proposed training / treatment approach:

Scenario: A 68‐year‐old woman has balance problems when walking. Through a few functional assessments, the practitioner finds abdominal muscles are weak and significantly lack the ability to move in all three planes of motion.

Strategy Set Up : Position client in a small stride position with the left leg forward in front of a wall for support and as a target. To create a load in the abdominals we want to reach with the left shoulder posterior (backward) at shoulder (height) towards the wall in a short range of motion at a moderate to fast speed.

Reasoning: This facilitates tri‐plane loading of the abdominals in the Transfer Zone of walking with an exercise that replicates the activity, while creating more power that will transform into better strength of the entire kinetic chain by using a short (safe) range and increased speed.

If our goal is to seek strength or power, our strategies and exercises need to be based on true principles of function.

Training Youth Athletes and GP

2010-01-26T14:57:00.000-08:00

What's the biggest mistake trainers are making in this industry?

What most people don't' understand about the training and conditioning industry and every trainer I know TALKS about how great they are, but very few are actually TRULY great.
Trainers have stopped training people for quality & started
focusing only on making the training session hard.

No one seems to understand the fact that training someone
for fat loss, sports performance or even just general health,
doesn't mean that you have to beat the crap out of them every
session. In fact, that's the WRONG thing to do.

Efficient work is better and more beneficial than hard work.
And most trainers just don't get that.

Efficient work far out weighs hard work any day of the week.

But most trainers and coaches I have ever come into contact
with either do not understand the reality of this or simply
don't have the skills to create training programs that don't
involve beating the crap out of there athletes.

Injuries are up in young athletes worldwide, in part, because
you are training them too hard.

Potential is not being maximized because you don't know
how to create long-term programs that develop a young
athlete's ability, and not pound them into submission.

Kids are over-specializing at a young age, which is counter-
productive to their ultimate ability, and, even though you
may believe it to be wrong, you can't resist making training
sessions hard.

Want to learn more about how to EFFECTIVELY train
young athletes?

Get acquainted with Mach 3 Elite Training NOW!

The Shoulder

2010-01-26T10:44:00.000-08:00

Shoulder Injury Prevention: Causes and Solutions

Chronic shoulder pain is nothing new to lifters or overhead athletes. It can range from something you just live with and work around to debilitating and career ending. It is not something you mess with. If you currently have shoulder pain, go have it looked at. If you haven't experienced it to this point, pay close attention to the following.

Shoulder pain that is chronic in nature is often the result of an “impingement syndrome.” Basically, the soft tissues between the head of the humerus and the acromion and coracoid are literally pinched during throwing, striking, pressing, and other high speed or weighted activities. Those soft tissues include the rotator cuff tendons, the subacromial bursa, glenoid labrum, and even the biceps tendon. Ask an orthopedic surgeon, and he or she will tell you the rotator cuff will look like its shredded. These chronic type symptoms can also lead to acute tears of the cuff, labrum, and biceps tendon, which in many cases, means surgery and a long, painful rehabilitation process.

So how does one get to that point? There can be any number of causes, the most common of them I will discuss here because they are preventable.

Poor posture

Sitting is a necessary evil for many of us from sitting in front of a computer all day to driving for a living. Students must sit in class all day learning and studying. God forbid they're given a physical education class to run around in and undo what institutional learning has done to them physically. Over time, prolonged sitting leads to muscle adaptations. Some muscles become short and tight while others become lengthened and weak. Anyone familiar with Upper Crossed Syndromes will recognize this—tight pecs and levator along with weak rhomboids, serratus anterior, and deep cervical flexors.

What these muscle adaptations do is alter scapular mechanics and gleno-humeral rhythm. The humeral head then rides up into the acromion and/or forward into the corocoacromial ligament causing impingement.

Volume of pressing is greater than pulling

What this does is reinforce the anterior dominance of the pecs in relation to the scapular stabilizers of the upper back. Again, posture and shoulder girdle mechanics suffer.

A lack of stability through the trunk and hips

We have known for some time that poor trunk and hip stability is a prominent cause of shoulder and elbow injury among pitchers. This is well-documented. More and more research is coming forth looking at these factors with other athletic populations and finding the same results. A study is underway right now looking at swimmers with and without shoulder pain. To this point, the leading indicator of shoulder pain is single leg balance (side opposite the painful shoulder). The shoulder will only be as stable as the rest of the body.

Exercise selection

There are just certain exercises that should be avoided by overhead athletes, powerlifters, and Olympic lifters, particularly bodybuilding type exercises. Heavy shrugs and upright rows, flyes and pec dec for the chest, and front and lateral deltoid raises really should be excluded. It's rare to see someone performing them correctly, and they all increase the risk of impingement through various mechanisms. There’s little reward for such high risk. If you are a bodybuilder, I understand you must do them. However, please use a weight that allows you to maintain perfect posture and form.

Glenohumeral internal rotation deficit (GIRD)

This involves the overhead athlete more so than lifters, but they too should test themselves. A difference of 25-degrees dominant shoulder to non-dominant indicates a positive test. GIRD develops because throwing or striking from an overhead position requires a great deal of shoulder joint external rotation. Over time, the athlete develops excessive external rotation at the expense of internal rotation. Physiologically what happens is the posterior shoulder capsule tightens and thickens resulting in superior/posterior translation during the cocking phase and superior/anterior translation during the follow through. In both instances, impingement can occur as well as significant shear on the labrum.

So, now that we have discussed the causes, what should you be doing about it? There are six strategies aimed at maintaining shoulder health while maximizing performance. Note: The order of the solutions does not correlate exactly with the order of causes above. The first three solutions are aimed toward improving posture and gleno-humeral rhythm.

Increase thoracic spine extension and rotation

The faulty posture we see so much of is due in part to the rounding of the thoracic spine. The scapulae must be seated properly for normal gleno-humeral rhythm to occur, and this can’t happen with a kyphotic t-spine.

Thoracic spine extension mobilizations can be performed lying over a foam roller. Start at the top of the shoulder blades and work down to just below the inferior angles about an inch at a time. Take 2–3 deep breaths as you relax back over the roll at each level.

Thoracic spine rotation begins lying on your side with the top hip at 90-degrees, pressing the knee into a ball or the ground, depending on how mobile you are. Roll the shoulders back toward the floor, reach with the down arm, and give a pull on the ribs with the top arm to take the t-spine as far as possible. The goal is to get the shoulders flat on the floor. You will probably see a difference side to side, especially if you are a thrower. Work the limited side twice as many sets as the other. These are great preventative exercises to use as part of the warm-up.

T-spine rotation

Decrease tone and lengthen overactive muscle groups

A foam roller and/or the massage stick are great for decreasing muscle tone. The main targets in this case are the pecs, upper traps, and levator. Follow up with flexibility work to lengthen the muscles. To get the levator, retract and depress the shoulder blades, tilt your head toward your shoulder, and then rotate in that same direction. You will feel the opposite side stretching. Optimal length is chin touching the clavicle. If you know a good manual therapist, take advantage. There are many techniques they can use that you really can't do well to yourself.

Activate under-active and lengthened muscle groups

Targets in this case would be the lower traps, rhomboids, and serratus anterior. T's, Y's, L's, and W's are great for strengthening the scapular stabilizers and rotator cuff musculature simultaneously. Be sure to lock the scapulae into retraction and depression before lifting and go light. It is easy for the upper traps to start taking over, especially once fatigued.

W’s and Y’s

Push-ups with a plus are great for activating the serratus. Turkish Get-Ups with a kettlebell is just a great way to put it all together. This is a fairly technical lift and unfortunately a single picture will not do it justice. Those of you who have tried these know how difficult they can be, but are the ultimate shoulder stability exercise.

Adjust training volume front to back

At a minimum, training volume should be 1:1, meaning for every set of bench presses, perform a set of rows. Shoulder press, chins. Flies, reverse flies (posterior delt raises). And so on. Superset the exercises or do them on separate days. It doesn't matter as long as it evens out in the end.

Improve trunk stability

Perform prone and lateral pillar bridges to engage the trunk and scapular muscles simultaneously. Do these in place of crunches during your core work. Yes, I said replace crunches. The only things crunches are good for are increasing thoracic kyphosis, pulling the scapulae into a more protracted and elevated position, and putting undo stress on the cervical spine. All things we are trying to prevent.

Improve hip stability

Single leg squats and dead lifts will force greater hip stabilization versus the traditional squat and dead lift. I'm not saying replace the latter but use the single leg versions of these exercises instead of hitting the leg press and hamstring curl machine. You can’t go wrong with exercises that challenge everything from the ground up. Use the sleeper stretch. The test is the cure in the case of GIRD. This can be done before or after training. Just do it daily.

So there you have it—the causes and the solutions of shoulder pain. While prevention takes some time and effort, it is always easier and less painful than the rehabilitation. Don’t let your shoulders get in the way of your gains in the gym or your performance on the field.

Conditioning Do's/Don'ts

2010-01-22T05:22:00.000-08:00

Conditioning is a crucial part of an athletes training plan. Although many athletes may not be aware, there is a science to conditioning and guidelines any athlete playing a fast-pace and intense sport should use when conditioning for their sport. Here's some advice on anaerobic conditioning, the type of conditioning all football, baseball, volleyball, track, soccer and basketball athletes should use when preparing for the season.

Condition with a Purpose

A plan should dictate your conditioning. You should avoid consistently just tossing in some "whatever" conditioning drills you can remember doing or find in a book, etc...at the end of a workout and running it until you turn red. Determine the number of reps and sets before the drill and complete each at 100% effort.

Conditioning should also be specific to the demands of your sport. If there are four quarters, conditioning should mimic the feel you will face under pressure. In the first quarter, everything is easy and flowing. In the second and third quarter is where skill is essential and conditioning allows you to perform your skills. It is the end of the game (the fourth quarter or 2nd half or 9th inning) where champions are made. Conditioning to dominate at the end of a game is critical. If you tire physically, you get mentally weak and start to make critical errors. Likewise, you get sloppy physically and don’t hustle the way it takes to maximize performance.

Rest time is Important!

If you don’t have enough rest between reps, sets and drills, some negative things can happen:

1. You can’t maximize fast-twitch muscle recruitment due to fatigue so you won’t become faster

2. You can over-stimulate the nervous system which can produce bad running form

3. You can get sick and puke due to lactic acid build-up.

A 1:6 work:rest ratio in the early phases of a training program is a good start. As you progress and get closer to season, you will typically condition at a 1:2 or 1:3 work:rest ratio. Also, use a heart rate monitor to determine when you’re ready for the next set.

Train and Condition using Agility

Agility is king when it comes to sport conditioning. If your sport incorporates change of direction, train that way. Many people think of conditioning as just running wind-sprints at the end of practice. I believe that running sprints are great but that you must incorporate agility/change of direction in there as well.

Train in the Zone

Anaerobic conditioning is performing high intensity, short duration activities where you are typically at 50-85% of your maximum heart rate for no more than 3 minutes. In the first 10 seconds of an activity, creatine phosphate and ATP are burned. Then glucose and glycogen are burned. This can last between 1-3 minutes depending on the condition of the athlete. Lactic acid than builds up and rapid fatigue takes place. The better shape you are in, the longer you can train at a higher intensity before hitting lactate threshold.

Lactate Threshold

To improve your lactate threshold, you must train in the 50-85% heart rate zone. One of the easiest ways to measure this is by wearing a heart rate monitor. If you are above your zone, you will eventually have too much lactic acid built up in the system. Muscles will become inhibited, performance will diminish, and you will get sick. There is a fine line of training in that zone and passing it so monitor it closely.

Puking isn’t a good thing

Conditioning until you puke is not smart. It inevitably happens when you push yourself beyond your comfort level because you don’t know when enough is enough. Many people push until they puke but you accomplish nothing positive by doing so. Puking is a sign that you did not have enough rest time to recover from the anaerobic activity. You were above your 85% heart rate zone for too long and lactic acid built up in the blood. Puking is the body’s signal saying that too much lactic acid has been produced and now it’s time to get rid of it. If you feel sick and nauseous, give yourself time to recover or reduce your intensity. If you get sick and vomit, it is best to end your conditioning.

Core Development Through 1 Arm Training

2009-11-24T10:08:00.000-08:00

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

2009-11-16T10:30:00.000-08:00

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

2009-08-04T12:00:00.000-07:00

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

2009-05-12T10:12:00.000-07:00

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?

2009-04-24T11:05:00.000-07:00

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!

2009-04-23T17:28:00.000-07:00

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

2009-04-14T00:18:00.000-07:00

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

2009-03-23T08:28:00.000-07:00

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