Strength Training is About More Than the Weight on the Bar: Testimonial of a Rising Collegiate Baseball Player
August is a bittersweet time for us, as a number of our college-bound athletes are leaving town and won't be training under our roof for the Fall. We're certainly excited to see them move on to continued successes, but we also miss having them around in the facility as they provide a great example to the younger guys/girls, not to mention adding a significant piece to our community. The other day, Ryan Dickt (headed to to play baseball at Randolph Macon this Fall), was foam rolling after his session, and he was sharing the improvements he's noticed in his playing and overall movement quality on the field. I asked him, "Hmmm, would you possibly mind jotting down a few of those thoughts on paper to encourage our younger guys, and/or athletes unsure of whether or not our programs are "right" for them?"
He sent me an email a few days later, going above and beyond what I was originally thinking:
My SAPT training journey began back in the summer after my junior year. I had torn my medial meniscus in my left knee in the playoffs that year of the high school baseball season. Due to the surgery that removed one third of my meniscus I was off of my legs for about 2 months. I had just been cleared to play and train again by the doctors, but my dad knew I would need to be watched closely and eased back into training, which he did not trust me to do on my own. A couple of my high school teammates, and coach suggested SAPT to me because Chris was a baseball player at one point and said that they would be able to help me train specifically for baseball. So I went and signed up.
At first I thought all the mobility and technique training that Chris and Steve had me doing was pretty dumb, but that was my first lesson. Check the ego at the door; you can pick it up on your way out. Through the rest of the summer I gained my old flexibility and muscle back, which was very encouraging and exciting. Going into the fall I knew that I would be gaining a lot from training with SAPT, but I never really knew how much I would gain till the following season. Through the fall I put on a solid amount of weight and come baseball season I was the most prepared player on my team. I felt that the weight and strength was great, but the flexibility I gained was amazing. Second lesson: training is not just about the weight you throw around it’s also about getting your body in all-around better shape, and this includes flexibility and body movements.
The baseball season was in full swing and I was so addicted to SAPT that I couldn’t stop going. It was like a second home. I enjoyed it so much that I never stopped going during the season, which helped me keep my strength gains from the winter through the whole season. I saw the work that Chris and Steve had me do in the winter translate into results on the field. Doubles turned into homeruns, weak ground balls turned into hard hits and throwing was easier than ever because of the muscle and flexibility I gained. Over all I hit 7 more homeruns than junior year, raised my batting average by .230 points, and dropped off .10 of a second on my throws to second base as a catcher. Aside from all the on the field gains I saw, the most important part of SAPT to me was that I enjoyed going to train and seeing Chris and Steve along with the rest of the SAPT community.
When looking for a place to train, a major factor to consider is whether there is a community that wants to help you succeed, not just a gym to lift weights at. SAPT has that special feel, which I will miss when I go off to college this year, but again I know I will be the most prepared player on my team going into fall practice.
A huge congratulations goes out to Ryan, along with ALL of our athletes that are headed to compete in the collegiate sphere this year! You've worked both hard and smart, and we wish you the best.
(If you've been toying with the prospect of joining a results-driven training program to take your playing to the next level, click HERE for more information)
Packing a Nutritional Punch
These are my current Top 5 foods that are constantly in rotation in my diet (a diet that also includes a healthy dose of "greens" each and every day). Take a look, hopefully you'll be inspired to try something new and at the very least be reminded that with all the time I/we spend splitting hairs about proper warm-up protocols or speed squats vs. cleans, in the end, if you're diet isn't supporting your training those discussions end up being moot.
- Nutritional Yeast: Probably the least appealing name possible, but it is hands-down my number one dietary addition. Nutritional yeast is very light and flaky and tastes like mild cheddar cheese - melts like cheese, too. Anyway, nutritional yeast is a single-cell fungus that is grown on molasses (yum…). It is a complete protein and is prized for its vitamin B12 content (B12 is scarce in the plant kingdom). Finally, nutritional yeast is not active like baking yeast, so those who have issues consuming traditional yeast usually tolerate this magic powder without any trouble.
- Avocado: wide ranging anti-inflammatory benefits, increased absorption of carotenoids, supports cardiovascular health, helps regulate blood sugar, and preliminary research supports the avocado’s role in cancer fighting. So, eat some.
- Sweet Potato: overflowing with antioxidents, anti-inflammatory properties, and helps to regulate blood sugar. If you want the full benefit of the beta-carotene in the sweet potato then you should pair it with some fat to improve the absorption rate.
- Coconut Oil: made by pressing the fiber out of the meat of the coconut, this is one of the few oils that can be heated to high temperatures without converting to trans fat. Coconut oil is near tasteless (so it’s not like you’re eating a coconut everytime you cook with it) and is rich in MCT’s (bonus!). MCT’s – medium-chain triglycerides – are very easy on the digestive system and within moments of being consumed shoot right to the liver to be used as energy. Coconut oil is the fat of choice for those who want to achieve or maintain a lean physique.
- Super Protein Powder Blend: That is my name for combining rice (tryptophan) and pea (lysine) proteins with a little bit of hemp (leucine, isoleucine, and valine + edestin) protein. With this combo you can achieve a balanced amino acid profile in what is called a “flatline profile.” This simply means that the amino acids are being combined properly in a way that is complimentary and is providing a “broad-spectrum source of protein.” In fact, this combination is so perfect that it is actually structured better than any single protein source can ever be.
Sweet-Potato Pasta (+ Protein Shake)
Pasta – amount? Whatever floats your carbo-boat for the moment
1 Sweet Potato
1-2 Tbsp olive oil or coconut oil
2 Tbsp Nutritional Yeast
Sea Salt to Taste
Pretty simple: prepare your pasta of choice (I tend to use brown rice pasta) and bake or microwave a sweet potato. Slice the sweet potato and add to the pasta. Then add nutritional yeast, oil, and sea salt (optional).
I’ve actually added avocado to this in the past and was A-MAZing.
Pair this with a protein shake on the side and you’ve got yourself a powerful meal.
The Best Physical Preparation Advice I've Heard
One of my fiancée's many awesome character traits is her ability to condense a seemingly-long explanation into a few words. She frequently steers clear of prolixity, and this is one of the things I love most about her. What does this have to do with physical preparation, you ask? Well, quite simply, I once heard Kelsey give an answer to an inquiry that was a huge "Ah-ha" moment for me, and has saved my life during subsequent weddings, holiday parties, and the like.
You see, whenever I attend any sort of gathering, the good ol' question of "So, what do you do?" is naturally directed my way. Upon informing them of what I do for a living, the onslaught of fitness-related questions inevitably ensues:
"How do I get rid of this?" (as they grab a particular body part they feel is fatty)"Oh, cool. Hey you know what, my ankle has been bothering me, what should I do?""I’ve been trying to dunk a basketball for the first time, can you write me a program to improve my vertical?""I need to put on 15lbs of muscle in the next two weeks, please tell me what program to follow."
Now, I can't entirely blame them for asking these questions, as I realize they don't deal with this particular sphere on a daily basis. And, it's not like I've never asked a doctor or accountant for free advice. However, I usually find that, more times than not, the person isn't ACTUALLY ready for the answer. Typically, they're looking more for what they want to hear as opposed to what they need to hear.
About a year ago, Kelsey and I were taking a course on financial management together. During one of the breaks, we ended up in conversation with a friendly fellow. Soon enough, the question pops up:
"So, I've been trying to get back into a gym routine. What should I do in order to add some muscle, drop some body fat, and feel better?"
Kelsey, in true form, replies with: "Pick up heavy things."
BRILLIANT!!! When asked to explain further, she simply repeated herself. "Pick up heavy things." That was all she said.
I don't feel this was rude, either.It actually, quite succinctly, informed the guy of exactly what he needed to do, without delving into fancy exercises, set-rep schemes, periodization, intermittent fasting, or any other similar topic that will quickly lose an audience. It also saved us the danger of entering a long conversation in which training philosophies are debated, "He said/She said" arguments are tossed back and forth, etc.
And you know what the cool thing was? The following week, the same man approaches us and looked at Kelsey: "So, you know what? This past week, I went into the gym, and, I did what you said. I picked up some heavy stuff. It was cool."
Pick up heavy things. That's really all this boils down to.
Want to run faster? Pick up heavy things. Jump higher? Squat heavy things. Obtain broad shoulders? Press heavy things over your head. Look better with your clothes off? Pick up heavy things.
This is refreshing advice to hear. In a world where women are told they'll turn into a She-Man if they move anything more than a pink dumbbell, and baseball players are told they need to go on endurance runs for off-season conditioning (*insert hand grenade in mouth here*), it's few and far between that heavy things are picked up off the ground.
Now, of course, "heavy" is relative. What is moderate for Coach Chris (see video below) would be crushing for Olivia (see picture below video).
As such, Chris clearly needs something heavier than 135lbs to elicit continued strength gains, whereas Olivia - a new trainee - will garner plenty of benefit from squatting her bodyweight in the initial stages. Each person must be individually assessed to see what is "heavy" for them.
15-rep barbell snatches is not strength training. Nor is performing ten reps on e.v.e.r.y.t.h.i.n.g.
Would it be best for a coach to lead and guide you throughout the process to ensure form is in check and you are progressing appropriately? Absolutely. But for now, should I run into you at an upcoming Fall wedding or holiday party, I'm sticking to this advice. It's all we really need to know.
Start picking up heavy things.
5 Core Exercises to Spice Up Your Training
This is a piece I had written last year that was lost with the transition from our old website to the new one. As our readership has grown, I thought this may be of interest to those of you who hadn't seen it yet. Ah yes, with the holidays approaching and everyone merrily chomping away at holiday parties, people will quickly begin thinking about "their abs" as the we round the New Year and begin to prep for Summer. While one can definitely not out-train a crappy diet, these will be sure to spice up your core training.
Most people tend to pay attention whenever I say the word "Core," so I' thought this would be of interest to many reading this. While this is by no means an exhaustive list, (there are many different exercises/variations I'll use depending on the specific scenario), I thought it would be useful to see some "unconventional" exercises that are actually extremely effective.
With the exception of a few of the combat athletes and military folk we train at SAPT, I rarely program sit-up variations for anyone training under our roof. So, what do I normally utilize? Movements that challenge stability of the torso.
If your motive in doing core work is strictly driven by aesthetics, these will help you on your quest. If you're an athlete seeking a stronger core for performance, these will, quite effectively, get the job done more so than the endless crunches and situps you're doing. Not only are these great for those who "have to feel their abs working" to consider something a good ab exercise, but they have remarkable, (dare I say) functional implications as well. Without further ado, here are 5 core exercises guaranteed to light those abdominals on fire.
(Note: The beauty of #1 and #2 is they can even be performed at home)
1. Bodysaw Plank
For those of you who have already investigated training beyond the muscle mags, you know this one isn't anything new under the sun. However, for those of you who haven't tried this, be ready to have your pants blown off.
Once someone has mastered the standard plank, it's time to progress. Rather than simply add time to the equation (ex. making someone hold a plank for two minutes, which does nothing other than cause them to die of boredom), I prefer to make the exercise more challenging by one of two means:
- Loading the exercise (placing a weight on the back)
- Adding a dynamic component
The bodysaw progresses the plank by adding a dynamic element to the standard plank position. This exercise utilizes the "anti-extension" function of our core. In other words, it trains the trunk to resist hyperextension (excessive arching) of the low back. There are 3 variations in the video below, ordered easiest --> most difficult (although some may argue my ordering of #2 and #3). The first one, with the slideboard, I originally saw taught by Mike Boyle. The second - executed by dragging plates along the ground - I actually picked up from Chris, who figured it out when trying to find a way to have the Mason baseball guys do the exercise without use of a slideboard. The third variation is completed by suspending your feet in a TRX (or any suspension system). The TRX variation is quite difficult as you have to fight the "pendulum effect" of the straps wanting to swing you back to the starting point.
I also like it because it adds a nice intermediate stage between planks and rollouts. Or, if you can already do rollouts, it's a way to train the anti-extension core function without quite as much delayed-onset muscle soreness.
**If doing the bodysaw plank at home, all you need is to do is simply place two hand towels on a tiled (probably kitchen) floor and go from there**
2. "Move the Mountain" Plank
Similar to the Bodysaw Plank, this variation adds a dynamic element to the standard plank exercise. You know have to stabilize your trunk as your arms move. You can widen the base of support (your feet) to make the exercise easier. The key here is to have minimal shifting of the torso and/or hips as you move the plates back and forth (I am even shifting my hips a bit too much as I demonstrate this one).
And be careful: this exercise becomes tiring deceptively fast. Hope you enjoy!
**If you want to move mountains at home, you don't necessary need to use weight plates. You could use tennis balls, books, playing cards, your cat, you name it**
3. Offset-Loaded Deadlift (or "shovel lift")
This is a fantastic exercise I picked up from a guy named Steven Morris. You simply load one end of a barbell (I recommend a trap bar to begin with), then pick it up and stand perfectly straight. Trust me: you won't need to put much weight on the end of the bar. You can do this for reps (I'd keep it 6 and below) or hold it for time. Then do the same thing facing the other way. If you don't know where your obliques are prior to performing this exercise, I guarantee you'll figure it out as soon as you try this! It is absolutely brutal, especially with the barbell.
Pointers: as you begin the lift, think about "pushing down" with the hand furthest from the loaded end (like your shoveling dirt) as you initially pull the barbell off the ground. Also, the further you are from the loaded end, the more difficult the exercise will become. This is very tough to get used to at first, but with some practice, you'll get it! Just make sure you're not cheating by shifting your hips toward or away from the plate (have a partner watch to keep you in check).
4. Feet-Suspended Sandbag Walkups
This one I actually made up, when I was coaching a guy who possessed a strong abdomen but needed to improve his shoulder health. I love this exercise, as it's a great "bang for your buck" movement. It trains, simultaneously, core stability and scapular function. More specifically (with regards to shoulder health) it strengthens the serratus anterior, a muscle that is extremely important in aiding proper upward rotation of the scapula (shoulder blade), which has critical implications for overhead athletes (think baseball and tennis players, swimmers, certain track athletes, etc.).
Not to get too sidetracked, but it's easy to - when training overhead athletes - tend to focus exclusively on the rotator cuff when looking to improve shoulder health/function. While this is definitely important, an often over-looked "piece of the puzzle" is the scapula. If the scapula doesn't track properly when the arm moves into an overhead position, it compromises health of the shoulder joint. Quoting physical therapist and strength coach, Bill Hartman: "Any altered scapular muscle function, weakness, or inability to position the scapula and then stabilize it results in a direct affect on the shoulder joint with dire consequences. These include glenohumeral instability leading to arthritis, impingement, rotator cuff tendonitis/tendinosis, rotator cuff tears, labrum injuries, and so on."
You will immediately find that you have to remain very tight during this, or your legs will very quickly begin to sway side to side in the straps. Think "glutes tight, abs tight" as you walk up and down the sandbag (you could easily use an aerobics step, thick book, etc. in place of a sandbag).
Anyway,one has to possess quite a strong trunk in order to do this, so I wouldn't recommend throwing it to a rehab client unless you're sure they're physically ready to do it.
If you don't have access to suspension straps, no sweat. Simply perform these with your feet on the ground, or even elevate the feet (ex. onto a stable step or bench), which increases serratus involvement.
When considering training economy, this exercise is PHENOMENAL for killing two birds with one stone, especially when working with an athlete who needs special consideration with regards to his or her shoulder health. For those simply looking to spice up their training with something different, this will fit the bill, too.
5. Chaos Training: Supine Bracing with Partner Disruptions
I honestly don't know how to name this exercise in a concise fashion. I do know that it originally came from Diesel Crew, so props to them for coming up with a devilish exercise. This exercise isn't really practical for most because of equipment limitations (although there are creative ways to still get the same effect), and it's an illogical exercise for beginners, but I'd like to share it nonetheless.
Simply lock your feet in under a stable surface, lean back, and BRACE. Hold one end of a rope, and have a partner hold the other end. Be sure to have your arms extended, as this increases the lever arm that your core has to work through - essentially making the exercise more difficult. As you can see in the video, Kelsey just pulls that rope in an unpredictable fashion: up, down, left right, away from me, etc. If you never knew your core was designed for dynamic stabilization, you will know shortly into this exercise as it will feel like your abs are being torn in half.
A smorgasbord of SAPT goodness...
Big shout-out to all the SAPT volleyballers who dominated in their respective tryouts; especially to Kenzie and Alexis, who as freshman, made their varsity squads! Checkout Kenzie's kill deep in her end of the court during her first varsity scrimmage...the "happy dance" that ensues is just priceless.
Here's Sterling SAPTee and softball player, Jena, testing her chinups. Her first day she could do 1/2 a rep, now she can do 3...just sayin'. And, it wasn't just from mindlessly tuggin' on a bar; appropriately progressing your vertical pull requires a lot of careful programming, and even more focused determined effort from the trainee. We like to blend isometrics, eccentrics, and band assisted variations.
Another Sterling SAPTee and softball player, Meghan, demonstrates some pretty vicious medball slams...sounds like a friggin' firing range.
I stumbled upon this swarthy guys youtube channel the other day. My wife says I look like a blouted blowfish when I train...love you too sweety!
So, I'm heading-up to Michigan this weekend to take part in a very special wedding. For those who don't know, last summer my cousin Ryan suffered a serious spinal chord injury. He was supposed to stand in my wedding, but the severity of his injury left him physically unable to. Well, about a year later I'll be standing-up in his, and proudly watching him WALK down the aisle, something doctors told him likely wouldn't be able to do. If you have a second, checkout his story by clicking HERE.
Not because he thought he could, but because he knew he would,
Chris
N.O.-XPLODE....A Short Review
Given that Nitric Oxide (or “N.O.”) boosters are one of the highest sellers in the supplement industry, I thought it may be a topic of poignant interest to some of our readers if I addressed the claims of this product, as well as its actual efficacy according to the most recent research. Given that “N.O. X-PLODE" appears to the most popular of the nitric oxide supplements out there, I'm going to briefly analyze this product in particular. This is by no means intended to be a comprehensive review, but to summarize some of the main points. Hopefully it proves useful to some of you reading who weigh the costs vs. benefits of purchasing certain supplements.
What does N.O.-XPLODE claim to do? (taken off the website)
- “maximizes training intensity, energy, and motivation for any athletic activity”
- “elevates blood flow and delivery of oxygen and nutrients”
- “increases resistance to muscular fatigue, power output, and overall work capacity”
- “enhances mental focus and acuity; helps establish mind-muscle connection during physical activity”
These claims may appear a bit over-the-top, but compared other supplement promises (ex. "become a walking human experiment!"), the ones put forth by the NO-XPLODE product are actually a bit mild. Supplements aren't regulated by the FDA and the companies are actually allowed to place any claim on the product as long as they don't claim to cure mitigate, or treat a disease. Supplements may also be sold if they don't present “a significant or unreasonable risk or illness or injury when used as directed on the label or under normal conditions of use (if there are no directions)”. So basically...regulations on supplements and their claims are pretty loose.
Now, diving into and critically analyzing each and every one of NO-XPLODE's ingredients is beyond the scope of this post. I will, however, quickly touch on three of the most prominent ingredients in this product.
#1. Arginine
Arginine is found in almost every N.O. supplement. It's an amino acid that is a precursor for nitric oxide formation in the body. The idea is that if one increases arginine supply in his or her body, then more nitric oxide will be formed. Why is this ideal during a period of strenuous exercise? Nitric oxide is a vasodilator (it widens the circumference of blood vessels), which would increase the rate of blood flow throughout the body. So if nitric oxide levels are increased in the bloodstream, then the hypothesis is there will be increased blood flow (and thus upregulated delivery of oxygen and nutrients) to the working skeletal muscles, enhancing the overall results of the workout (increasing muscular growth and strength).
Does it have any merit? From the studies I have observed, arginine supplementation does not correlate to improvements in strength gains or favorable changes in lean body mass when compared to placebo groups. Another important note is that arginine is found to increase insulin secretion, and insulin itself increases vasodilation and blood flow! So, if one wanted to increase blood flow during a workout (beyond executing muscular contractions which will increase blood flow to the working muscles anyway) could he or she ingest a carbohydrate to catalyze insulin release in the blood, leading to vasodilation? Yes.
#2. Creatine
I'm not going to delve into too much detail here. Creatine supplementation has been shown time and time again to augment muscular strength and delay fatigue during high-intensity exercise lasting roughly ten seconds or less (think 5-rep max on the bench or squat, or a 100m sprint). There has also yet to be demonstrated a risk of disease or kidney problems from supplementing with creatine (I've researched this quite a bit, as well as spoken to sports nutritionists about it). I can go into greater detail on creatine in a later post, but for now just understand: it works!
#3 Caffeine
I don't think I need to cover this one in great detail either. Most people know that caffeine is a stimulant, and that it increases mental clarity in humans. It may also aid in muscular contraction via enhanced calcium mobilization in skeletal muscle, but this has primarily been demonstrated with regards to aerobic exercise/competition. A couple points worth noting though:
- Caffeine has vasoconstriction effects in blood vessels. Could the effect of constricting the blood vessels via caffeine cancel out the vasodilation effects of nitric oxide? Possibly.
- The company (BSN) refuses to display how much caffeine they place in their product (so others won't copy the “secret formula”). It's understandable that a company won't relay all of their ingredient ratios, but it can be a bit unnerving knowing that BSN may be placing absurd amounts of caffeine in their product. For those that are hypersensitive to caffeine, this poses an obvious concern. Also, how does one know whether or not ingesting extra caffeine via coffee/tea throughout the rest of the day will send him or her over the safe limit? (amounts exceeding 9mg/kg, or about 650mg for a 160lb person, have been shown to exhibit negative side effects)
Other Concerns
- Consistently varying the circumference of blood vessels by elevating N.O. levels can place tremendous demands on the heart (as it would need to increase/decrease blood output to maintain optimal blood pressure). Our blood pressure varies throughout the day anyway (circadian rhythm, exercise, nutrient ingestion, etc. all effect blood flow throughout our body) but causing the heart to have to adjust more than usual (especially through “artificial” means) may prove harmful in the long run.
- The directions on the product label suggest one to consume a serving on off days! These directions are clearly a ploy to make people consume more of the product than necessary (thus using more powder each week and having to order the product more frequently), but be aware of this. If you decide to buy this product, don't consume it on an off day. It won't help.**
Summary
- Most of the energy and “increased mental focus” you'll experience from this product primarily stems from the caffeine in the product (and who knows how much is in there??).
- The strength gains and improvements in muscle mass that the product claims to elicit most likely does not stem from arginine supplementation.
- The product carries some validity to it, but for most people it's probably not worth the money. Spending less money on a quality creatine product (avoid the outrageously expensive creatine “formulas” and stick to plain creatine monohydrate powder) will provide your body with some extra fuel during high-intensity training sessions.
Bottom Line: You'll most likely experience some feelings of enhanced mental focus and energy while using this product, but it's not going to make or break your results in the gym. There are many cheaper alternatives that won't give you quite the hit to your wallet (or your bowel movements....).
**I may or may not know a reader of this website who takes a scoop of N.O. in the mornings in place of coffee. I'm not judging....
