Running

Strength as a Foundation

On March 15, 2013 I became a regular person - well my perception of regular anyway - and I love it!

Why did I have to relinquish my super-hero status? I’ll leave it at this: I saw my dreams not just faltering, but failing. So, to get back on track, I stopped working two full-time jobs... which I had been doing for years for "fun" versus necessity. I took a break from my love-affair with iron. I also sit more than I have in about 15 years... that's a mega regular person activity!

Well, if we fast forward to today, my big dreams in life are properly realigned and effectively back within reach. But, I want to talk about what has happened to my physical foundation over that time.

SAPT’s methodology is based on the approach of Strength as a Foundation. We use various examples to explain why this is the best approach for building speed and explosiveness, but my favorite is “imagine shooting a cannon out of a canoe” sounds silly, right? Well that’s because it is. Never having operated an actual cannon myself, I can still easily imagine how ineffective and potentially dangerous it would be to try to shoot the thing out of a canoe.

The same concept holds true for performance training. If Strength as a Foundation is ignored, you’ve effectively set yourself or your child up for ineffective and potentially dangerous training.

Okay, so getting back to my little story: since becoming proudly “regular,” I’ve been working out at home and put a huge emphasis on improving my overall fitness. “Fitness” in this case meant I wanted to put a big focus on improving my cardiovascular system's functioning and efficiency. My exercise of choice? Running. And because of time limits I have only been lifting an average of 20-minutes, twice a week... but my running workouts stick around 60-90 minutes, 4-5 days a week.

Do you see where this is heading...?

I've let my foundation crack. My strength foundation. It sort of sucks. But, I planned for this to happen... I guess I just didn't know what it would feel like once I arrived. I've been lifting consistently since I was 19 years old. The longest break I’ve ever taken (up until this year) would have been a MAXIMUM of one week off from lifting. Crazy, but this 20-min/2x per week lifting has been going on for almost 4-months. With several weeks in there taken completely off from lifting.

I’ve been trying to shoot a cannon out of an ever destabilizing canoe. Attempting to keep up such a high volume, frequency, and intensity of running without maintaining my strength foundation is trouble. I’m feeling it now.

My goals have been accomplished in terms of “fitness” but I’ve been surprised what a slippery slope running that much and lifting that little has been. It’s like the losses are compounded. My knees often ache and the muscle mass in my legs (read: glutes and hamstrings) has dropped significantly.

What’s the plan and what’s the lesson?

I need to build muscle and lift weights more frequently. That’s the plan. And the lesson? As advertised, running really is detrimental to strength levels. I’m undecided about how I feel about this. Where I am in my life, running really lines up well with my mentality and goals. I can’t even begin to tell you how many excellent ideas I’ve had while running... SAPT was actually conceived during a run 6-years ago(!). But, I need to prioritize more prehab exercises to keep myself on the trails. In terms of the biggie compound lifts, eh, I’ll probably continue to take a break. 13 years straight of weight training means I’m certain the lure of the iron will pull me back when the time is right. In the meantime, I’ll continue setting a laser focus on building an amazing business and embracing my “regular” side.

Last week I attended a workshop on marketing for the small business owner. It was amazing and led by John Jantsch who is *tha guy* when it comes to this topic. As much as I believe the experience has already had a permanent and positive change on SAPT, I will try to exercise some self-control and stay on-topic. I do mention the experience for good reason: the first - and most tangible - impact from this workshop for our readers is in how we deliver content on the blog. Here are the changes you can look forward to:

  1. Each month will have a theme that each primary (MWF) post will address. This month's theme: Give Me Strength!
  2. We will be attempting to up our quality from an internal standpoint by actually editing posts ahead of time.
  3. All this requires *gasp* planning, so posts should be more reliable with few, if any, missed posts.

Please engage if you like or hate or even have no feeling about what you read here!

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Logo-Slogan1-V2

SAPT Virtual Sprint Seminar, Episode 1: The Falling Start

This begins a series of virtual sprint "seminars" that I'm sure many of you will enjoy. I - along with two of our Summer interns, Josh and Goose - have been working with a number of our college baseball guys to improve their sprinting speed. Given we meet with them 2x/week outside of their usual lifting program, and that they're making some sort of improvement each and every session, it makes for excellent blogging fodder that hopefully you human movement geeks out there will enjoy.   

 

Questions that will be answered in this episode:

  • What is the Falling Start? And why does it help with improving sprint speed and mechanics?
  • Why having or developing "quick feet" may NOT actually be the answer you're looking for when it comes to improving sprint speed.
  • Common errors that nearly everyone makes during the falling start, and how to correct them.
  • How to reduce your risk of injury when beginning a sprint training program.
  • What Street Fighter can teach you about ensuring a strong acceleration off the line.

Comments? Feedback? Was this helpful? Mind blown? Share any thoughts below! 

 

More is NOT Better - Intern Post by Josh

I've been going on and on about the quality of our interns and the SAPT internship experience, but it's true. We've got some crazy awesome interns this summer. Below is Josh's first post. Like Goose, Josh was also on the track team at Mason... as a pole vaulter *gasp!* That's my gut reaction, anyway... terror! Having my feet above my head has never been okay. I never learned to do a proper cartwheel because of that. I'll happily pile hundreds of pounds on my spine, but feet over my head? No thanks.I used to watch in amazement as Josh would perform handstand pushups outside of my office at Mason. Pretty cool to witness an athlete perfecting that variety of movement as a key skill to their sport. If you ever get the chance to meet Josh (which you might) he's this super relaxed, low-key kind of guy. He'll very quickly put you at ease and somehow seems to have an endless supply of energy. But, he's also always on top of his stuff and tends to always impress me. Everything from the best off-the-cuff dynamic warm-ups ever to thought provoking questions to coming up with the below killer blog about regulating intensity and volume when addressing your conditioning work.

He's one of the RunFAST coaches, btw. ENJOY:

The Issue    

I ask younger athletes a lot what they plan to do over the summer now that school is out and the season is over. Many of them say that they will probably run a couple of miles a day to stay in shape and get faster. This mindset causes these athletes go out for the cross-country team expecting to get faster and stronger for their primary sport: baseball, lacrosse, or even soccer. Don’t get me wrong cross-country is great if you are out of shape and just want to develop general conditioning. HOWEVER, for the athlete that needs to be reactive and explosive, running 40-50 miles a week will not only fail to accomplish this goal but it will shift the muscle composition to be more slow twitch dominant thus losing explosiveness and reactivity capabilities.

Well Actually...

You may be thinking, “Endurance actually sounds great! I want to last a whole basketball game without passing out at the end or be able to run up and down a soccer field without gasping for air. I just want to be more in shape then everyone else.” and you still can! You can accomplish these same goals by running way less. Your sport does not only require you to last but also be quick and explosively responsive to the dynamics of the game. So why would you jog around for hours on end when your sport has high demands of fast twitch moments.

To help you better understand this concept of less there is the 80-20 Rule (or “Pareto Principle), which states that 80% of the gains comes from 20% of exercises you do. For example, let’s say for your workout for the day you do 10 exercises, 2 of those exercises are going to be responsible for 80% of the performance results. This does not mean that the other 8 exercises are not important, they are! However, this should help you understand that it is not the “more” that produces better results.

What Should I Do Then?The way this can be accomplished is by working on is fast twitch (type 1) endurance. Yes, as odd as it sounds there is such things as fast twitch endurance. Look at track and field for example. Many people who do not know the sport consider the sprinting events to be anywhere from the 400 meters races and below. However, when you start looking at the college and professional times of the 1600 meters (1-mile) race these athletes/runners are looking at the event as more of a strategic sprint.

 Ok I Get It... Just Tell Me How To Train For It Already!

Sprint endurance can be trained by running slightly longer intervals such as 200-400 meter workouts with a set rest time in between. Even though these distances are longer than one would run in a game, this trains the athlete to maintain a top speed for much longer durations.

The rest time for these intervals should be anywhere from a 1:3 - 1:5 work to rest ratio. Huh, you ask? These means that if you run a 400 meter interval in 70 seconds then you would rest anywhere from 3X to 5X the amount ran. So in this case it would range from 3 1/2 - nearly 6 minutes rest. The reason for this ratio is because biologically your ATP-PC energy system takes about that time to recover. When you are training speed endurance, you are actually training the ATP-PC energy system to recover faster. It normally takes the ATP-PC system 6-8 minutes to replenish itself.

For more information on energy system, which is IMPORTANT to understand, check out Gustavo's Article from yesterday. Scroll down to Myth #2 and he breaks down the energy systems really well.

Judging the amount of rest you should take also depends on what your workout is for the day and how you are feeling. You want to make sure you can get through the workout but you also do not want to make it too easy either. Longer rest should be taken for those who are running longer distances such as 400-meter intervals vs. 200 meter interval. Also if your main focus is on speed then you want to be well rested so that each interval is quality and fast.

One More Thing!

We live in a day where overuse injuries are very common. A lot of this is due to the association of the great workout burn to getting stronger. This mentality is what causes people to get hurt. They workout to feel that pain to justify what they do is working however they actually put too much stress on the body and not give it enough time to rest and recovery. Sure in the beginning everything is fine. You are getting stronger and more in shape but as time progresses you get that nagging pain in your hamstring or your foot. This can be caused by improper form that you have been running on consistently for months or one muscle group is trying to compensate for the other. These injuries are very difficult to treat and for an athlete to go through because in many cases the treatment is to do nothing. Every competitive athlete I know hates the idea of doing nothing.

SOOOooo....

Be smart about your training. Run with quality not quantity. It will benefit a lot more in the long run. Pun intended.