Somehow an awful lot of people/writers/coaches/enthusiasts with a forum have a penchant for stating the obvious about things we've been doing for a long time.
This contribution by Joel Seedman however helps to break that mold a little. This is a follow up to an excellent article you can find here wherein he challenges our thinking on the correct push up technique.
Self Disclosure Warning: my shoulders will be lifting a forkful of birthday cake to my mouth for the 53rd time later this year, which I believe makes my shoulders 106 years old...One of them has been overhauled and the other has a torn rotator cuff muscle.
Seedman's rotational approach to push ups is making a lot of sense to my thinking and my shoulders.
Give this a shot and give us some feedback when you have a minute.
In Part 1 of this series, we reviewed the obvious and discreet differences between men and women in many facets of the human body and mind, whether referring to everyday people, police officers, or hardened criminals. Women in law enforcement have to work alongside and get along with their male colleagues; they also must pursue and fight with oftentimes faster and stronger male criminals. Therefore, ladies on the job may want to consider training not only harder but also smarter to earn respect from peers - and more importantly - win violent confrontations with criminals. In Part 2, Kathy provides a workout plan for use if an officer had only 15 minutes each day for exercise, push ups (and variations), pull ups (with assistance and without if possible), a few core exercises, and a 3D Dumbbell Matrix1 would be the activities of choice. Here are some other examples, as well as the 3D Dumbbell Matrix in detail:
From a personal and professional prospective, I'm very fortunate in that I get to wear several different hats (but not usually a clown suit!) and I get to interact with some of the coolest people. As a long-time strength coach, I sometimes feel the bench press is a little over-emphasized. Personally, I used to chase big numbers (before big shoulder surgery) so I have an affinity for the lift. And we obviously rely on it to help predict who can and who cannot do the job. Teaching the bench press exercise/test in our FitForce courses is typically a highlight for me. A year or so ago, I taught a class in Texas and recently received this email from a participant who wears among other hats, that of the training officer in her department.
Hope all is well. I wanted to ask you something about the bench press. I’ve been working on my bench press. When I started I couldn’t complete 10 reps of just the 45 lb bar. Now I am up to 110 lbs 1RP (including the bar). I always use the techniques you showed us about squeezing the shoulder blades, chest out, back flat and driving the heels. I couldn’t get past 90 lbs. with all the techniques. My feet were flat on the ground but one of the guys suggested I put plates under my feet. I told him I could reach just fine but he insisted I try it. There it was, I increased 20 lbs . to 110 lbs.
I wonder if there is something else I’m lacking, maybe another technique and I’m
A few years ago, when I first started working with my last training partner he asked "Do we always train this fast?" My long-held belief as a strength coach, especially when focusing on strength and power, has been to chase fitness any way you can. Even if you practiced the long held belief that long rest intervals were essential to move really big loads or big loads fast, you could find a way to speed things up to add yet another dimension of fitness that day. Hence the periodic use of short rest intervals.
Testosterone. Think of all the cool things testosterone (TEST) does for us: deeper voice, more aggression and sex drive, bigger muscles among them! In the pursuit of endogenous testosterone (made in our own bodies vs. purchased on the interwebs), we have long manipulated resistance training (RT) variables; intensity, volume, and rest interval length are the ones with which we have principally monkeyed around. The TEST benefits of RT are both short and long-term. The acute or short-term response to resistance training is increased levels of TEST which help to prevent the breakdown of muscle post-exercise (catabolism). Over the long haul, RT results in increased net protein balance via several mechanisms, as well as enhanced muscle cell receptivity to other androgens.
One of the first issues raised by labor and management alike when considering a physical readiness program and or standards is time on duty to exercise. Arguments go back and forth around manpower and staffing, injuries on duty, facilities, and timing of the workout. Along with these issues, the nature of the workout should be an important consideration.
So your butt is whipped; now, what about that call?
Its generally a good idea to challenge yourself in the training arena but what about when that exercise bout is in the middle of a shift? The advent of high intensity training methods that leave people physiologically spent for hours after a bout can put the same officer at increased risk of injury if they are called to perform on duty.
This was the topic of research conducted on firefighters and published in the NSCA Research Journal this month with clear implications to law enforcement as well.
If somebody told you that you could lift more, run faster, or train harder for less than $25.00, would it pique your interest? How about recover faster, loosen up, psychologically prepare for or transition from a workout, get taller, richer or better looking? Okay, maybe not the last three but you get the message.
There is a relatively short list of training 'must haves' for all folks, regardless of goal: Chuck Taylors to lift in, chalk, protein powder, and a foam roller all come to mind.
Once you've made friends with your foam roller, you'll wonder how you lived this long without it!