Q: My son is a pretty good athlete. He's a lacrosse mid-fielder. He has descent speed, can run forever, but he seems to lack side to side speed. As a midfielder he has to play defense which requires these shuffling side to side movements. What is the best way to get him better at running side to side
A: Good question. I actually see this quite often. As A lacrosse midfielder myself, I know what you son is going through. I think what you are getting at is whats called lateral speed & agility. The problem in most sports today is that coaches have their athletes go through drills without really teaching them how to correctly perform what the coach wants them to do.
In this case we are talking about shuffling side to side and moving laterally. What happens during practice is the coach shows the athletes how to do a drill (i.e. - run to this cone, then that one, etc...) but never instruct the athletes on how to do it. The coach just yells at the athletes and tells them to do it faster.
This drives me crazy.
In order to do something well you need to learn how to do it efficiently first. Then you can add speed of movement to it.
To answer the question about lateral speed there are a lot of details that are involved.
Instead of trying to explain in writing - check out this video clip. It should shine some light on what needs to be done in order to get you son faster side to side.
Friday, October 31, 2008
Thursday, October 30, 2008
Weekly Sports Performance tip - Anti rotational core training
As promised here is our continuation of core training...
When it comes to rotational training and improving sports performance and rotation core training we have had some really great break throughs.
As an industry we have realized it is important to train in the diagonal pattern as just about any sport deals with some kind of throwing, swinging, shooting pattern. Even running deals with rotating the body.
Running? Running doesn't involve rotation does it?
No, not really. It actually demands your body to prevent rotation and the athletes out there that run incredibly fast, are really good at not rotating their body!
That tells us that preventing rotation in running is part of the speed training puzzle right?
But what about increasing the ability to throw, shoot, and swing harder. what we have done in the past was simply grab a heavy object (medicine ball) and mimic our sporting motion.
Very good strategy. However, we are finding out now that just like our super fast sprinters, if we create the ability to prevent our trunks from rotating, will result in a better transfer of generating power through achieving better stability through the trunk.
So what we now do in the gym to increase throwing power, shooting & swing velocity, and even speed and agility is what I call anti-rotation training...
take a look at how we are achieving more powerful athletes through anti-rotation training at Optimal Performance;
JZ
When it comes to rotational training and improving sports performance and rotation core training we have had some really great break throughs.
As an industry we have realized it is important to train in the diagonal pattern as just about any sport deals with some kind of throwing, swinging, shooting pattern. Even running deals with rotating the body.
Running? Running doesn't involve rotation does it?
No, not really. It actually demands your body to prevent rotation and the athletes out there that run incredibly fast, are really good at not rotating their body!
That tells us that preventing rotation in running is part of the speed training puzzle right?
But what about increasing the ability to throw, shoot, and swing harder. what we have done in the past was simply grab a heavy object (medicine ball) and mimic our sporting motion.
Very good strategy. However, we are finding out now that just like our super fast sprinters, if we create the ability to prevent our trunks from rotating, will result in a better transfer of generating power through achieving better stability through the trunk.
So what we now do in the gym to increase throwing power, shooting & swing velocity, and even speed and agility is what I call anti-rotation training...
take a look at how we are achieving more powerful athletes through anti-rotation training at Optimal Performance;
JZ
Wednesday, October 29, 2008
Is Your Weight Loss Program Failing You?
Is Your Weight Loss Program Failing You?
5 Strategies to Ensure Your Results
By Jason Zaretzky
Are you failing at your program, or is your program failing you? In today’s society it is a known fact that we have an obesity problem. The funny thing is that there is huge fitness craze going on as well. There are Health clubs and weight loss centers on almost every street corner and everyone I know currently does some form of exercise with the goal of losing weight. If diet and exercise is the answer to losing weight, and if the majority of the population participates in exercise, than why are we still fat?
Is it because people don’t have the discipline to follow a program? Are the people who can’t get results from these programs made differently than those who reap the benefits of diet and exercise? Maybe, Maybe Not! Or maybe it’s the current weight loss and diet programs that are failing us. In other words It is flawed technology!
In a recent study 96% of all weight loss programs failed to help even those already fit lose weight and keep it off. The study also showed that 95% of all people who lost weight gained the weight back at an alarming rate.
In the media today you are bombarded with weight loss programs that are filled with BS and big promises to give you the ripped abs you’ve always wanted, or those trim buns, hips, and thighs never thought imaginable. These programs are backed with brilliant marketing ads and commercials to keep you confused, That’s their intention. They change the perception of their product to make you believe it’s something it’s not.
Here is an example: Go to your local supermarket and grab a bottle of Slim-Fast (a proven weight loss drink). Now walk over to the beverage isle and pick up a Yoo-Hoo. Now compare the food labels of each one. Curious to see what you’ll find? I’ll tell ya! That can of Slim-Fast that guarantees to be the answer to all your weigh loss needs turns out to be nothing more than a more expensive version of your classic Yoo-hoo. The ingredients are primarily the same.
What about exercise?
Here is another example: Summer time is around the corner and you have to have that beach ready body. You rush over to the store and pick up the latest edition of ‘muscle & fiction’ magazine. Right there on the cover in big bold red letters it states, “Ripped Abs in 15 days”. The media now has your attention and has you thinking that all you have to do is buy this magazine, perform the routine in this article for the next 15 days, and you will have an amazing set of washboard abs. So you begin the routine and after the first 5 days you see a whole inch come off your waist. However, on day 8 only ¼ inch, and by day 15 you find your waist measurement is right back to where you started without any chiseled six pack. Why is this? It was flawed technology. The program guaranteed results with exercise alone. They misled you into believing that all you have to do is the exercise program provided. But they lied. Exercise is only one piece of the puzzle.
In order to achieve weight loss and to keep it off the common approach has obviously failed you, but that’s not the main problem. The major problem is that you don’t realize that it’s the program that lacks results. Instead you believe that it is YOU that fails the program, so you end up thinking your helpless and give up all together. We are gonna change that!
Now that we know that it’s the flawed technology that has hindered you weight loss goals, let’s learn how to start getting real results with your program.
Here are my five no fail strategies that I implement into all of my clients fat loss programs:
1.) Eat supportively
In order to achieve the best and fastest results humanly possible, it is essential to incorporate what I call “supportive nutrition”.
This does not mean going on the latest “fad diet” or going on the classic starvation diet. Supportive nutrition simply means that you have to eat to support your life-style and physical activity demands. Instead of counting calories or trying to stick a restrictive eating plan, try to consume a more balanced nutritional program that allows you to eat the foods that will support your daily energy demands and exercise goals.
Here are a few general guidelines to get you started
2.) Incorporate interval based cardio (or at least Moderate Aerobic activity)
I’m gonna stir gas into the fire on this one!
Long steady-state aerobic activity is counter productive for fat loss. That’s right; too much steady activity will do more harm than good with regards to fat loss. Let me explain. When you perform steady-state aerobics for extended periods of time you will increase metabolic rate (burn calories), and even burn a higher percentage of calories from fat. These are both good things. However, after you stop that bout of exercise your metabolic rate goes back to the original state, and your percentage of fat calories is only relative to how many total calories you have burned. And in the long term you will actually decrease your resting metabolic rate (amount of calories burned at rest).
For example, let’s say you go out and run a mile that takes you 15 minutes. During those 15 minutes your metabolic rate increases and you burn 200 calories, with 35% of those coming from fat. Sounds pretty good doesn’t it. But hold on, the next time you run that 15 minute mile you will burn only 150 calories with the same 35% coming from fat. Now you have 2 options, run longer or run faster. Option one will leave you doing endless hours of cardio in order to get the same effect, option 2 will leave you running yourself into the ground, and at some point you will have to incorporate both options. This will lead anyone to dread exercise altogether.
Alternatively, if you perform an anaerobic interval based program, you can reap the same benefits plus more. First, what is anaerobic interval training? Anaerobic interval training is simply performing high intensity exercise (i.e.-sprinting as fast as possible) followed by a lower intensity exercise (i.e.-walking or jogging). Using our same 15 minute example as above, using this type of protocol you will increase your metabolic rate and burn more total calories for the duration of exercise, while using less percentage from fat. So would you rather burn 200 calories with 35 % coming from fat, or would you rather burn 300 calories coming from around 20%-25% coming from fat.
On top of getting more caloric burn in the same amount of time, when you finish anaerobic interval based training your resting metabolic rate will remain elevated for 12-24 hours after your done. This means that you will burn more calories throughout the day at rest resulting in more weight/fat loss.
3.) Have a concern for muscle
When trying to lose fat you need to participate in a structured resistance training program. What you need to realize when it comes to fat loss is that the more muscle you have, the more fat calories you burn throughout the day. The only way to add muscle to your body is by weight lifting. That doesn’t mean you need to become a professional body builder, but you do have lift weights with the intention of adding some quality dense muscle. Using a machine based program or performing single joint isolation type exercises (i.e.- bicep curls) won’t cut it. The easiest way to add muscle and burn fat is by performing multi-joint movements such as squatting, lunging, bending, pushing, pulling and twisting. By using these types of movements you will get more bang for you buck, meaning you will burn more calories, increase strength, and build more muscle than any type of isolation or machine exercise.
4.) Set achievable and measurable goals
Without a plan, you plan to fail. Setting an attainable goal will help motivate you as well as allow you to see that there is a light at the end of the tunnel. You need to set a time specific goal and plan your program around that date. This will help you monitor progress as well as keep you moving in the right direction. I see way too many people that want to lose weight become stagnate because they don’t have that deadline. By giving yourself a specific time to lose ‘X’ amount of weight, will keep you moving forwards without stop.
5.) Seek professional help. (For Optimal results get an Optimal program)
It has shown time and time again that people who are most successful at weight loss all shared one thing in common…It is one-on-one counseling from a professional such as a personal trainer. With the guidance and support of a qualified fitness professional you will ensure proper programming, implementation, and instruction of a results oriented fitness and nutrition program.
JZ
5 Strategies to Ensure Your Results
By Jason Zaretzky
Are you failing at your program, or is your program failing you? In today’s society it is a known fact that we have an obesity problem. The funny thing is that there is huge fitness craze going on as well. There are Health clubs and weight loss centers on almost every street corner and everyone I know currently does some form of exercise with the goal of losing weight. If diet and exercise is the answer to losing weight, and if the majority of the population participates in exercise, than why are we still fat?
Is it because people don’t have the discipline to follow a program? Are the people who can’t get results from these programs made differently than those who reap the benefits of diet and exercise? Maybe, Maybe Not! Or maybe it’s the current weight loss and diet programs that are failing us. In other words It is flawed technology!
In a recent study 96% of all weight loss programs failed to help even those already fit lose weight and keep it off. The study also showed that 95% of all people who lost weight gained the weight back at an alarming rate.
In the media today you are bombarded with weight loss programs that are filled with BS and big promises to give you the ripped abs you’ve always wanted, or those trim buns, hips, and thighs never thought imaginable. These programs are backed with brilliant marketing ads and commercials to keep you confused, That’s their intention. They change the perception of their product to make you believe it’s something it’s not.
Here is an example: Go to your local supermarket and grab a bottle of Slim-Fast (a proven weight loss drink). Now walk over to the beverage isle and pick up a Yoo-Hoo. Now compare the food labels of each one. Curious to see what you’ll find? I’ll tell ya! That can of Slim-Fast that guarantees to be the answer to all your weigh loss needs turns out to be nothing more than a more expensive version of your classic Yoo-hoo. The ingredients are primarily the same.
What about exercise?
Here is another example: Summer time is around the corner and you have to have that beach ready body. You rush over to the store and pick up the latest edition of ‘muscle & fiction’ magazine. Right there on the cover in big bold red letters it states, “Ripped Abs in 15 days”. The media now has your attention and has you thinking that all you have to do is buy this magazine, perform the routine in this article for the next 15 days, and you will have an amazing set of washboard abs. So you begin the routine and after the first 5 days you see a whole inch come off your waist. However, on day 8 only ¼ inch, and by day 15 you find your waist measurement is right back to where you started without any chiseled six pack. Why is this? It was flawed technology. The program guaranteed results with exercise alone. They misled you into believing that all you have to do is the exercise program provided. But they lied. Exercise is only one piece of the puzzle.
In order to achieve weight loss and to keep it off the common approach has obviously failed you, but that’s not the main problem. The major problem is that you don’t realize that it’s the program that lacks results. Instead you believe that it is YOU that fails the program, so you end up thinking your helpless and give up all together. We are gonna change that!
Now that we know that it’s the flawed technology that has hindered you weight loss goals, let’s learn how to start getting real results with your program.
Here are my five no fail strategies that I implement into all of my clients fat loss programs:
1.) Eat supportively
In order to achieve the best and fastest results humanly possible, it is essential to incorporate what I call “supportive nutrition”.
This does not mean going on the latest “fad diet” or going on the classic starvation diet. Supportive nutrition simply means that you have to eat to support your life-style and physical activity demands. Instead of counting calories or trying to stick a restrictive eating plan, try to consume a more balanced nutritional program that allows you to eat the foods that will support your daily energy demands and exercise goals.
Here are a few general guidelines to get you started
- Try to consume a meal every 3 – 4 hours
- Drink ½ your body weight in ounces of water each day
- Try to consume a protein, starchy and or fibrous carbohydrate carbohydrate, and a fat at every meal
- Avoid simple sugars Avoid / minimize saturated fats & Eliminate hydrogenated oils
- Eliminate products made from flour (e.g. - bread, pasta, cookies, cakes, bagels etc…)
- Take a multi – vitamin on a daily basis
- Take 3-6 grams of fish oil/flaxseed oils daily
- Try to consume 1-2 servings or more of green tea
2.) Incorporate interval based cardio (or at least Moderate Aerobic activity)
I’m gonna stir gas into the fire on this one!
Long steady-state aerobic activity is counter productive for fat loss. That’s right; too much steady activity will do more harm than good with regards to fat loss. Let me explain. When you perform steady-state aerobics for extended periods of time you will increase metabolic rate (burn calories), and even burn a higher percentage of calories from fat. These are both good things. However, after you stop that bout of exercise your metabolic rate goes back to the original state, and your percentage of fat calories is only relative to how many total calories you have burned. And in the long term you will actually decrease your resting metabolic rate (amount of calories burned at rest).
For example, let’s say you go out and run a mile that takes you 15 minutes. During those 15 minutes your metabolic rate increases and you burn 200 calories, with 35% of those coming from fat. Sounds pretty good doesn’t it. But hold on, the next time you run that 15 minute mile you will burn only 150 calories with the same 35% coming from fat. Now you have 2 options, run longer or run faster. Option one will leave you doing endless hours of cardio in order to get the same effect, option 2 will leave you running yourself into the ground, and at some point you will have to incorporate both options. This will lead anyone to dread exercise altogether.
Alternatively, if you perform an anaerobic interval based program, you can reap the same benefits plus more. First, what is anaerobic interval training? Anaerobic interval training is simply performing high intensity exercise (i.e.-sprinting as fast as possible) followed by a lower intensity exercise (i.e.-walking or jogging). Using our same 15 minute example as above, using this type of protocol you will increase your metabolic rate and burn more total calories for the duration of exercise, while using less percentage from fat. So would you rather burn 200 calories with 35 % coming from fat, or would you rather burn 300 calories coming from around 20%-25% coming from fat.
On top of getting more caloric burn in the same amount of time, when you finish anaerobic interval based training your resting metabolic rate will remain elevated for 12-24 hours after your done. This means that you will burn more calories throughout the day at rest resulting in more weight/fat loss.
3.) Have a concern for muscle
When trying to lose fat you need to participate in a structured resistance training program. What you need to realize when it comes to fat loss is that the more muscle you have, the more fat calories you burn throughout the day. The only way to add muscle to your body is by weight lifting. That doesn’t mean you need to become a professional body builder, but you do have lift weights with the intention of adding some quality dense muscle. Using a machine based program or performing single joint isolation type exercises (i.e.- bicep curls) won’t cut it. The easiest way to add muscle and burn fat is by performing multi-joint movements such as squatting, lunging, bending, pushing, pulling and twisting. By using these types of movements you will get more bang for you buck, meaning you will burn more calories, increase strength, and build more muscle than any type of isolation or machine exercise.
4.) Set achievable and measurable goals
Without a plan, you plan to fail. Setting an attainable goal will help motivate you as well as allow you to see that there is a light at the end of the tunnel. You need to set a time specific goal and plan your program around that date. This will help you monitor progress as well as keep you moving in the right direction. I see way too many people that want to lose weight become stagnate because they don’t have that deadline. By giving yourself a specific time to lose ‘X’ amount of weight, will keep you moving forwards without stop.
5.) Seek professional help. (For Optimal results get an Optimal program)
It has shown time and time again that people who are most successful at weight loss all shared one thing in common…It is one-on-one counseling from a professional such as a personal trainer. With the guidance and support of a qualified fitness professional you will ensure proper programming, implementation, and instruction of a results oriented fitness and nutrition program.
JZ
Tuesday, October 28, 2008
weekly fit tip - Zap fat cells & Turn your into muscle!!!
Today I want to talk about a couple of misconceptions I hear all the time regarding fat loss.
The first is the same quote I hear people say all the time
"I just want to turn all my fat into muscle" or "I'm gonna start lifting weights so I can make all my fat turn to muscle"
Sorry folks, you can't turn fat into muscle. It's physiologically impossible. However, you can do the next best thing...
It's what I call the concern for muscle. You see the more lean muscle you have the more calories from fat you burn throughout the day.
The other misconception is how fat is really burned. You know - when you lose 10 or 20 pounds of fat most you think that you are zapping those fats cells and the disappear forever right?
Wrong!!!
You never really get rid of those fats cells, they just shrink and wait until your next binge to fill up again :)
Research has actually shown that people keep the same number of fats cells throughout life and that number is determined during childhood. What you also may not realize is that your body is continuously destroying fats cells while growing new ones.
Now for the real kicker - even though your body can't get rid of fat cells guess what?
It sure can grow new ones!!!
So the moral of the story is to realize that having as much lean body mass(muscle) as possible will fight fat for life, and staying active and healthy at an early age ( a major problem in our world today) will keep your fat cells as low as humanly possible as you (or your children) grow up.
The first is the same quote I hear people say all the time
"I just want to turn all my fat into muscle" or "I'm gonna start lifting weights so I can make all my fat turn to muscle"
Sorry folks, you can't turn fat into muscle. It's physiologically impossible. However, you can do the next best thing...
It's what I call the concern for muscle. You see the more lean muscle you have the more calories from fat you burn throughout the day.
The other misconception is how fat is really burned. You know - when you lose 10 or 20 pounds of fat most you think that you are zapping those fats cells and the disappear forever right?
Wrong!!!
You never really get rid of those fats cells, they just shrink and wait until your next binge to fill up again :)
Research has actually shown that people keep the same number of fats cells throughout life and that number is determined during childhood. What you also may not realize is that your body is continuously destroying fats cells while growing new ones.
Now for the real kicker - even though your body can't get rid of fat cells guess what?
It sure can grow new ones!!!
So the moral of the story is to realize that having as much lean body mass(muscle) as possible will fight fat for life, and staying active and healthy at an early age ( a major problem in our world today) will keep your fat cells as low as humanly possible as you (or your children) grow up.
Just a little food for thought (or should I say fat for thought).
JZ
Monday, October 27, 2008
Speed up fat loss, power up your core & rip a phone book in half
For those of you that know me and have have seen me, you obviously know that I'm not what you would call the"Athletic body type". A matter of fact I'm 5'6" (on a good day) and what I would consider a slightly above average athlete. However, throughout my sporting career I excelled at football and lacrosse at the high school level and then continued to play lacrosse at a division 3 college that was ranked in the top 15 every year I was there (top 5 my junior year).
So, how does a 5 foot nothing (now bald) kid with average speed and descent strength have success in athletics?
It's called training hard and working harder!!!!
You See, I knew I was smaller, sometimes slower, and not always as skilled as my opponents. I knew I need an edge. For me that edge was training!!! I knew I needed to train to get faster, more agile, stronger, and more powerful. What I didn't know was the right ways to do it!!! I have worked out my whole life trying to create my small 5'6" frame into a finely tuned athletic machine.
The only problem was my hard work and training wasn't as effective as It could have been. I have suffered some injuries here and there (torn hamstrings, quads, bad ankle sprains) that could have been prevented. They could have been prevented if I trained the proper way.
If I knew then what I know now I think things would have been a bit different. I think I could have prevented some of the injuries throughout training and conditioning.
That's why I am here today. That's why Optimal performance now exists. I truly have a passion for helping athletes get better. It doesn't matter what age or level, I have devoted my life to learning the best ways to increase sports performance and decrease injury. I have developed a system that is guaranteed to work ( our success rate at Optimal Performance is outstanding), and it all starts with developing the complete athlete from the ground up. The Optimal Performance Training System is based on science not the current fads, trends or "new cool things to do". Our training system takes the individual athlete - screens them - lasers in on their individual limitations and build on their already built strengths...
It's a no fail plan.
Remember I am here to help you achieve athletic success!!!
JZ
ps - Don't Forget to check out the latest blog entries - use the scroll on the left to check em out
So, how does a 5 foot nothing (now bald) kid with average speed and descent strength have success in athletics?
It's called training hard and working harder!!!!
You See, I knew I was smaller, sometimes slower, and not always as skilled as my opponents. I knew I need an edge. For me that edge was training!!! I knew I needed to train to get faster, more agile, stronger, and more powerful. What I didn't know was the right ways to do it!!! I have worked out my whole life trying to create my small 5'6" frame into a finely tuned athletic machine.
The only problem was my hard work and training wasn't as effective as It could have been. I have suffered some injuries here and there (torn hamstrings, quads, bad ankle sprains) that could have been prevented. They could have been prevented if I trained the proper way.
If I knew then what I know now I think things would have been a bit different. I think I could have prevented some of the injuries throughout training and conditioning.
That's why I am here today. That's why Optimal performance now exists. I truly have a passion for helping athletes get better. It doesn't matter what age or level, I have devoted my life to learning the best ways to increase sports performance and decrease injury. I have developed a system that is guaranteed to work ( our success rate at Optimal Performance is outstanding), and it all starts with developing the complete athlete from the ground up. The Optimal Performance Training System is based on science not the current fads, trends or "new cool things to do". Our training system takes the individual athlete - screens them - lasers in on their individual limitations and build on their already built strengths...
It's a no fail plan.
Remember I am here to help you achieve athletic success!!!
JZ
ps - Don't Forget to check out the latest blog entries - use the scroll on the left to check em out
Friday, October 24, 2008
Fun Friday Videos - Strongmen of Optimal Performance
Fun Friday videos - Here some pretty cool videos of our older beasts at Optimal Performance.
Check em out -
Have a good weekend -
JZ
ps - Time is running out!!! Optimal Performances Train Together, Save together Halloween Specials end next friday. Click here for more details or call 845.268.3494
Check em out -
Have a good weekend -
JZ
ps - Time is running out!!! Optimal Performances Train Together, Save together Halloween Specials end next friday. Click here for more details or call 845.268.3494
Thursday, October 23, 2008
Weekly Sports Performance Tip
vI promised to show you the continuation of core training this week. However, I seem to be having difficulties uploading the video.
So Instead, I will go into Speed, agility & quickness today.
Speed, Agility, & Quickness:
It is obvious that most sports are not performed in a straight ahead manner. An athlete’s ability to change directions and move laterally with out losing a step is the difference from being average and exceptional! During our program we put an extra emphasis on developing lateral speed and quick changes of direction, as well as ensuring you will never be caught from behind.
here are some cool clips of our speed & agility training in action...
So Instead, I will go into Speed, agility & quickness today.
Speed, Agility, & Quickness:
It is obvious that most sports are not performed in a straight ahead manner. An athlete’s ability to change directions and move laterally with out losing a step is the difference from being average and exceptional! During our program we put an extra emphasis on developing lateral speed and quick changes of direction, as well as ensuring you will never be caught from behind.
here are some cool clips of our speed & agility training in action...
Wednesday, October 22, 2008
Kinda cool!!! If you can do it :)
So, Chris Merkle - AKA - MERCULES is off playing college football for the fall...
here is what he did all summer, at least when he wasn't training his A$$ off at Optimal Performance.
Kind a cool huh
He even makes some $$$ ripping these phone books up. He works as a bouncer at bars from time to time and makes bets with people who think its impossible to tear a phone book in half.
I guess you know who wins from watching the above clip
JZ
Tuesday, October 21, 2008
Q & A - Body Weight Training By the "Optimal Couple"
Q: I'm a female seeking to lose weight but do not went to lifts weights. I am a former College athlete and when we used to train for lacrosse, I used to get a little bulky. In other words my body type gains muscle and when I lift weights I tend to look a bit bulky. Do you have any advice on losing weight without lifting weights? I would prefer to just do body weight dtuff. I have access to a gym to use other equipment like stability balls, medicene balls, etc... Can you hgelp me out?
A: First of all I understand your frustration with becoming too "bulky". However, I do have to state that in order to lose fat - your body needs to have lean body mass (muscle).
I also think it is possible to achieve your goals without lifting weights, although your body weight is a weight right?
To answer your question, what you could do is pick a sequence of body weight exercises and crank them out in rapid succession.
Instead of going on and on and typing out what you have to do check the videos out below (they are actually of my wife and myself - I know she puts me under the table by far).
Enjoy -
JZ
A: First of all I understand your frustration with becoming too "bulky". However, I do have to state that in order to lose fat - your body needs to have lean body mass (muscle).
I also think it is possible to achieve your goals without lifting weights, although your body weight is a weight right?
To answer your question, what you could do is pick a sequence of body weight exercises and crank them out in rapid succession.
Instead of going on and on and typing out what you have to do check the videos out below (they are actually of my wife and myself - I know she puts me under the table by far).
Enjoy -
JZ
Monday, October 20, 2008
Is Lifting Weights For Youth Athletes Dangerous?
When it comes to lifting weights and the youth athlete, a huge red flag usually goes up. It is believed to big a BIG NO! It is said that lifting weights is potentially dangerous to the growth plates for these youngsters.
Well I hate to break it to you, but as long as the appropriate considerations are taken into account, the above statement is completely inaccurate. A matter of fact, following and executing a proper resistance training program will lead to improved sports performance, increased bone strength, increased muscular strength, increased muscular endurance, increased coordination, and most importantly a decreased injury rate for the youth athlete. Believe it or not, the demands of some of the most common sports children participate in today, place a lot more strain, wear and tear on kids than a properly executed resistance training program.
Think about it, if weight lifting was dangerous for the youth athlete then wouldn't it be just as dangerous if not more so for a baby that tries to stand up for the first time only to find him/herself fall back down. After all for a baby, isn't their own body weight sufficient enough to be a form of weight bearing exercise? Even if that baby were to successfully stand up, it is probably close to a maximal lift and that's dangerous, too, right? See where I am going with this?
The biggest problem we face in regards to weight lifting is what type of resistance training is best for our young athletes. In today's society the overreaction of the perceived benefits of machine based weight training is astronomical. The belief that the use of fitness machines is safe and effective due to the fact that machines remove the need for stabilization couldn't be further from the truth. Exercising on a fixed piece of equipment that puts you in a guided range of motion without the need to stabilize your own body doesn't make sense to me. The only benefit machine based exercise has is that it makes the exercise fool proof. All you have to do is sit down, grab the handles and push, pull, or whatever.
Is this kind of exercise most beneficial with regards to improved performance and/or function?
Think about it, in sports when was the last time you were sitting down with your back supported pressing a heavy weight in a fixed path? I cannot think of any.
What we see in sports is free ranges of movement in all directions with only the support of your own body. So instead of machine based training, we need to be coaching and implementing exercises and programs that reflect the actions needed not only for sport, but for life in general.
So how do you do that? It is simple. Try free weight based training with correct form and technique.
I'm talking about free weight lifts like Olympic lifts (Clean, Jerk, Snatch and variations), or functional movements like squatting, pushing, pulling, bending, lunging, and twisting (all movements seen in all sports and daily activities). Performing these types of lifts is extremely beneficial to the youth athlete as they will accomplish everything a machine exercise does plus a whole lot more. For example it has been proven that Olympic lifts and functional movements will help develop coordination, movement skill, motor skill, as well as muscular strength and endurance. Machine based training will only provide local muscular strength/endurance. Olympic lifts and function movement exercises also tend to be more fun to do than sitting on a boring piece of equipment, and a fun environment is an important element to have when it comes to kids.
However, there is a slight draw back towards Olympic lifts and functional movements. It takes a highly qualified strength and conditioning coach to properly teach and implement these exercises correctly. So if you are a youth athlete, parent, or coach, do yourself a favor and look past all the hype of machine based training, seek out and higher professional help from a qualified strength coach to ensure that you or your kids are exercising correctly, safely, with the attention to actually improve performance, in a FUN and motivating environment.
JZ
ps- remember time is running out - View Our Halloween specials -
Well I hate to break it to you, but as long as the appropriate considerations are taken into account, the above statement is completely inaccurate. A matter of fact, following and executing a proper resistance training program will lead to improved sports performance, increased bone strength, increased muscular strength, increased muscular endurance, increased coordination, and most importantly a decreased injury rate for the youth athlete. Believe it or not, the demands of some of the most common sports children participate in today, place a lot more strain, wear and tear on kids than a properly executed resistance training program.
Think about it, if weight lifting was dangerous for the youth athlete then wouldn't it be just as dangerous if not more so for a baby that tries to stand up for the first time only to find him/herself fall back down. After all for a baby, isn't their own body weight sufficient enough to be a form of weight bearing exercise? Even if that baby were to successfully stand up, it is probably close to a maximal lift and that's dangerous, too, right? See where I am going with this?
The biggest problem we face in regards to weight lifting is what type of resistance training is best for our young athletes. In today's society the overreaction of the perceived benefits of machine based weight training is astronomical. The belief that the use of fitness machines is safe and effective due to the fact that machines remove the need for stabilization couldn't be further from the truth. Exercising on a fixed piece of equipment that puts you in a guided range of motion without the need to stabilize your own body doesn't make sense to me. The only benefit machine based exercise has is that it makes the exercise fool proof. All you have to do is sit down, grab the handles and push, pull, or whatever.
Is this kind of exercise most beneficial with regards to improved performance and/or function?
Think about it, in sports when was the last time you were sitting down with your back supported pressing a heavy weight in a fixed path? I cannot think of any.
What we see in sports is free ranges of movement in all directions with only the support of your own body. So instead of machine based training, we need to be coaching and implementing exercises and programs that reflect the actions needed not only for sport, but for life in general.
So how do you do that? It is simple. Try free weight based training with correct form and technique.
I'm talking about free weight lifts like Olympic lifts (Clean, Jerk, Snatch and variations), or functional movements like squatting, pushing, pulling, bending, lunging, and twisting (all movements seen in all sports and daily activities). Performing these types of lifts is extremely beneficial to the youth athlete as they will accomplish everything a machine exercise does plus a whole lot more. For example it has been proven that Olympic lifts and functional movements will help develop coordination, movement skill, motor skill, as well as muscular strength and endurance. Machine based training will only provide local muscular strength/endurance. Olympic lifts and function movement exercises also tend to be more fun to do than sitting on a boring piece of equipment, and a fun environment is an important element to have when it comes to kids.
However, there is a slight draw back towards Olympic lifts and functional movements. It takes a highly qualified strength and conditioning coach to properly teach and implement these exercises correctly. So if you are a youth athlete, parent, or coach, do yourself a favor and look past all the hype of machine based training, seek out and higher professional help from a qualified strength coach to ensure that you or your kids are exercising correctly, safely, with the attention to actually improve performance, in a FUN and motivating environment.
JZ
ps- remember time is running out - View Our Halloween specials -
Friday, October 17, 2008
Weekly Sports training tip - power up you core!!
I always get the same old questions and concerns when it comes to training for sports, especially baseball, tennis, golf, you know all the throwing and rotational sports.
Is it good to swing a weighted (insert sports tool here, i.e - bat, club, etc..) for increased power?
Should I do oblique crunches to strengthen my rotational power?
Very good questions. Very rational thinking
However, I think there has been some advances in training that has helped us generate better results with rotational core training.
For a faster swing, shot, serve, whatever the sport - you need to be doing a combination of power/explosive movements, as well as what I call anti-rotational movements.
Here's an example of explosive;
Now thats how you create power!!!
Ok now what about this anti - rotation stuff?
I'm gonna tease you with this one...
I'll fill ya in next week
till then find a wall (preferably concrete) and start punding away!!!
JZ
Is it good to swing a weighted (insert sports tool here, i.e - bat, club, etc..) for increased power?
Should I do oblique crunches to strengthen my rotational power?
Very good questions. Very rational thinking
However, I think there has been some advances in training that has helped us generate better results with rotational core training.
For a faster swing, shot, serve, whatever the sport - you need to be doing a combination of power/explosive movements, as well as what I call anti-rotational movements.
Here's an example of explosive;
Now thats how you create power!!!
Ok now what about this anti - rotation stuff?
I'm gonna tease you with this one...
I'll fill ya in next week
till then find a wall (preferably concrete) and start punding away!!!
JZ
Thursday, October 16, 2008
Weekly Fit tip - Whey Protein Speeds Fat loss
In a recent study (nutrition & metabolism, published online March 27th, 2008) it has been said that drinking a whey protein shake 20 minutes before a meal will help you lose fat and preserve muscle mass.
it was a 12 week study and the results were interesting...
The study revealed that consuming a pre - meal protein supplement helped decrease appetite during lunch or dinner caused a greater fat loss than a placebo ( 8 pounds versus 3.5 pounds)
Interesting....
I guess if you have a problem keeping you mouth shut after dinner (you know - snacking), it may be a good idea to hit an Advocare Muscle gain shake 20 minutes before dinner.
it was a 12 week study and the results were interesting...
The study revealed that consuming a pre - meal protein supplement helped decrease appetite during lunch or dinner caused a greater fat loss than a placebo ( 8 pounds versus 3.5 pounds)
Interesting....
I guess if you have a problem keeping you mouth shut after dinner (you know - snacking), it may be a good idea to hit an Advocare Muscle gain shake 20 minutes before dinner.
Food for thought
JZ
Tuesday, October 14, 2008
"How To Get Maximum Weight Loss & Fitness Results In Minimum Time"
16 Tips For Looking And Feeling Better Than You Ever Have
Top Certified Fitness Expert Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
By Jason Zaretzky CSCS.
Corrective and High Performance Exercise Coach
Do you want to improve the quality of your life?
Do you want to look and feel better than you ever have in your entire life?
Do you want to protect yourself from disease and injury?
And do you want to live a longer, more vital life?
I'm confident that you answered YES! to each of those questions, just as the hundreds of individuals I've counseled, coached, and trained in my career as a Certified Personal Fitness Trainer and Health Expert.
Right now I'm going to reveal to you the 16 essential strategies that have enabled my clients to achieve these important goals.
These simple strategies can be immediately implemented into your lifestyle with little sacrifice on your part (okay, if not eating artery clogging fast food burgers and fries is a big thing for you, then maybe you won't look at that sacrifice as easy, but I guarantee you it will add quality years to your life).
Before we get right to it, I want to let you know that you can easily obtain even more health and fitness advice from a certified expert on a regular basis by signing onto my mailing list at http://www.optcfitness.com/, You'll receive all of our current news and information regarding your fitness needs, absolutely FREE!
OK. here we go!
16 Essential Weight Loss, Health And Fitness Strategies
"How To Get Maximum Weight Loss & Fitness Results In Minimum Time"
1.) In the beginning, your fitness plan should not be overly aggressive. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan. Two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two days per week of 30-minute light resistance training (using weights or resistance machines) is adequate in the beginning. As you become acclimated to the lifestyle 'shift' you can add more days and get improved results. But beware: if you try to do too much, too fast, you may end up quitting altogether. If you've tried and failed doing it alone, then I suggest you get a training partner or personal trainer who will help you sustain your motivation.
2.) If your goal is fat-loss, then your cardiovascular exercise should be more of an interval based program. By performing interval based cardiovascular exercise you will burn more calories in less time. You metabolism will also stay elevated hours after you done with your cardiovascular activity, as opposed to your metabolism going back to its steady state after you done ( this occurs when performing normal steady state aerobic activity).
3.) Train movements NOT muscles. If you don't enjoy doing resistance training or are pressed for time, concentrate on working the basic movements patterns such as squatting, lunging, pushing, pulling, and twisting exercises. These types of exercises target the large muscle groups with compound resistance movements. When I see overweight people doing wrist curls or lateral raises, I wonder why. It's generally just a lack of understanding of how their bodies work. Most people want to lose fat and tone and firm their bodies. The way to do that is to use resistance (preferably free weights) to train the large muscle groups. The key to fat loss is focusing on movements which incorporate multiple muscle groups at once.
4.) Always, always, always stretch. Stretching improves flexibility, blood flow, muscle recovery, low back pain and a host of other things. Additionally, stretching can prevent injury, make you sleep better and improve your performance in all sports and daily activities. Always stretch, but be certain to focus on stretching the muscles that tend to be tight. You should always warm up before stretching. However, it is very important that you know how to stretch. Never bounce! Your personal trainer will show you the proper stretches you need to focus on, the proper execution, and the correct timing of your stretches.
5.) Never, ever do a traditional sit-up. Unless you are a super athlete with an incredibly well-developed midsection, sit-ups can lead to a strained lower back and possibly lumbar injuries. But it gets worse. Rather than hitting your abdominal section, sit-ups can shift exercise tension to your hip flexors, which defeats the purpose. There is so much misinformation about how to strengthen tone and firm the midsection, it's almost frightening. It is very difficult to learn proper abdominal exercise technique by reading about it or watching it demonstrated on a video. You need to do it with supervision and get feedback about your form from a knowledgeable source. And keep in mind that you use your abdominal muscles in almost every single movement you make. Strengthening your abdominal region is the single most effective way to prevent, or recover from, low back pain.
6.) Set realistically attainable goals. You must have tangible, quantifiable, short-term and long-term goals for your fitness program so you can gauge your progress. It's crucial to have a 'baseline' before you begin, so you can measure success. If Your health club or personal trainer is good and cares about your results, they should give you a complete fitness analysis (don't be shy, you need this) that will aid you or your trainer in developing a personalized fitness program which addresses your particular needs. Having goals, particularly short-term goals, will allow you to track your progress and keep you motivated when times are tough and you don't feel like exercising. Keeping a journal of your cardio and resistance training workouts, as well as tracking what you eat is truly a fitness success 'secret'. Just remember that your goals should be realistic and attainable. The best way for you to understand what is realistic and attainable for you is to talk to a fitness professional, not to buy into the 'hype' of infomercials, diet and fitness products that blatantly mislead.
7.) Set exercise appointments with yourself. Use your day-timer to set appointments for exercise and then stick to them. You wouldn't miss a business meeting or client appointment, would you? So don't miss your exercise appointment with yourself. Nothing is more important than your health. Nothing. Everything else will crumble around you if your health goes south. So make your exercise appointments a priority. If you find it difficult to keep these appointments, then consider hiring a personal trainer who will hold you to your commitment. When you have money invested, and someone waiting for you to show up, you are much more likely to actually show up!
8.) Remember the benefits of exercise. Do you remember that feeling of euphoria you experienced after a particularly good work-out? You experienced that feeling because the most powerful 'feel good' drug in the world, "endorphins", is coursing through your veins. If there is a cure-all, it's exercise. Nothing feels better than the post-work-out high you experience after exercising. Revel in that feeling. Let it wash over you and truly experience it. Etch that feeling in your brain. It will fuel your motivation on those inevitable days when you just don't feel like exercising. Being physically fit affects every single aspect of your life: you sleep better, eat better, love better, overcome stress better, work better, communicate better, and live better!
9.) Exercise correctly. So much time is wasted doing, at best, unproductive exercise, or at worst, dangerous exercise. Get educated on how to exercise correctly. And the absolute best way to do that is to hire a personal trainer to develop a program for you and then teach you what to do and how to do it right. Personal training does not have to be an ongoing process. You can hire a personal trainer for whatever length of time you need to learn the ropes. It could be five sessions, or it could be fifteen sessions, or it can be 25 months. It's completely up to you. But statistics prove that those who understand how to exercise correctly, get better, faster results. And that's what you want, right? Fast Results!
10.) Enjoy yourself. The most difficult thing is actually getting into your running shoes or going to the gym. But once you begin your work-out, relax and enjoy the process. Don't fight it. Make exercise your personal time. When you are exercising you can focus completely on yourself. Yes, exercising can and should be somewhat rigorous (depending on your level of fitness), but it is just that investment which makes it supremely rewarding. As with anything, if you are in the moment, you can fully appreciate the experience and truly enjoy the process.
11.) Americans eat too many carbohydrates for our lifestyles. I'm not advocating the high protein, high saturated fat diet that you hear so much about (frankly, it's dangerous). But I am advocating avoiding your intake of bread, pasta, and all sugary white flour based carbohydrates, along with moderating intake of rice and potatoes. We are no longer an agrarian society participating in manual labor. Most of us are fairly sedentary throughout the day and therefore do not need the high levels of carbohydrates to sustain our energy. Additionally, carbohydrates are addictive. The more donuts you eat, the more you want. The bulk of your carbohydrates should come from vegetables and fruit. And those with high water content, such as cucumbers, grapefruit, tomatoes, cantaloupe, strawberries and even vegetable soups (watch out for high sodium), will fill you up nicely. By the way, numerous studies have conclusively proven that the quarter of the population eating the most vegetables get half the cancer of the quarter eating the least!
12.) Deep-fried food has no nutritional value, none! Almost every food, whether it's steak, chocolate or red wine, has some nutrients to contribute. But one thing is absolute: fried foods are garbage. Potato chips, french fries, onion rings, breaded chicken strips and all the rest of the deep-fried junk are filled with saturated fat and calories, and they contain almost zero nutritional value. If you're trying to lose weight and/or reduce fat, simply eliminate fried foods completely from your diet. Yikes! That stuff is scary.
13.) Never, ever skip breakfast. If you want to maximize your fitness results or fat-loss efforts, you've got to eat breakfast. Even if you don't exercise at all, breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates. A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with a little honey and banana and a protein drink or egg whites.
14.) Eat fat to lose fat. Healthy fats are necessary to your body for numerous reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. The distinction you must be aware of is the difference between healthy 'good' fats, and dangerous 'bad' fats. Good fats are monounsaturated fats like olive, peanut and canola oil, avocados, all natural peanut butter and nuts; and omega-3 fats like salmon and mackerel and soy-based foods. Bad fats are saturated fats, partially hydrogenated fats (killers!), and trans fats. Your personal trainer can provide you with a simple diet program that will complement your exercise to help you live longer, feel better and boost your immune system. The bottom line is that your body needs good fats and will revolt if you attempt to abstain from them, and your body absolutely does not need bad fats.
15.) Drink plenty of fresh, clean water. Yes, I know that you've heard this over and over again. But there's a reason for that, it's the truth! The recommended amount is approximately half your body weight in ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don't drink enough water, and substitute diuretics like coffee, tea and caffeinated sodas, you dehydrate your body, your blood doesn't flow properly and your digestive system doesn't operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Here's a good rule of thumb: if you're urine is a dark yellow and/or has a strong odor, you're not drinking enough water. Drink up!
16.) Eat regularly throughout the day. Fasting or overly restrictive diets will enable you to lose weight in the short run. Because the weight you lose is primarily water weight and lean muscle mass. But in the long-run, it has exactly the opposite effect you want. When you restrict your diet, your body instinctively thinks it's being starved and shifts into a protective mode by storing fat. Energy expenditures are fueled by your lean muscles. Therefore your body fat remains essentially the same and you lose vital fluids and muscle instead. The less muscle you have, the slower your metabolism becomes, and the less fat you burn. You should be eating three nutritionally balanced meals each day, and you should have at least one or two healthy snacks. This keeps your metabolic furnace stoked, so you burn more at a faster rate. I know, it's counter-intuitive, but it's the darn truth!
There you have it. 16 essential strategies for an effective weight loss and fitness program that will have you looking and feeling better than you ever have in you entire life!
I realize that starting (or re-starting) a productive and effective health and fitness program is not easy. That's why I encourage you to get help.
If you're sick, you go to the doctor. If you've got a tax problem, you see an accountant (or an attorney!). Have a toothache? You're off to the dentist. Leaky pipes result in a call to the plumber. So why is it that so many people attempt to solve their health and fitness problems without consulting an expert? I don't know exactly, but I encourage you to make the investment in yourself, in your quality of life, by hiring a qualified professional to educate you and help you get started.
The hardest part is just getting started and sustaining your motivation until fitness becomes habitual. Once you develop the habit, which can take as little as thirty days, your whole life will change for the better.
If I can be of any assistance to you, please don't hesitate to call me. I'd be happy to speak with you and give you my recommendations without any sales pressure (I hate it when people try to sell me, so I wouldn't try that on you).
Please visit my web site at http://www.optcfitness.com/ or call my office at 845-268-3494 to become a member on my mailing list to obtain all the latest news and additional information you may need. Thank you.
Yours in good health,
JZ
Monday, October 13, 2008
The No Crunch Abdomial workout - for a shredded six pack
Instead of doing millions of crunches to get that shredded six pack with no success...
Try abdominal training the "Optimal Way"
The No crunch Ab workout - Featuring Optimal Girl!!!
Check it out
JZ
Friday, October 10, 2008
Optimal Dog?
Yeah Yeah I know -
Check Out Optimal Performance's gym Mascot
Optimal DOG
Have a good weekend
JZ
PS - Did you check out the Halloween Specials
Click here
Check Out Optimal Performance's gym Mascot
Optimal DOG
Have a good weekend
JZ
PS - Did you check out the Halloween Specials
Click here
Thursday, October 9, 2008
Optimal Girl II
In the past couple weeks or so I have posted video footage of my wife - AKA "Optimal Girl" - AKA - Sammi :)
I originally shot the video of her because she was interested in seeing how her form and technique was on some of her exercises. However, with the intensity of her workouts and how hard she works while doing them, I thought they would make good entertainment and motivation.
What I did a few months back was create "Optimal Girl" - The Video. I then posted it on YouTube, but never really told anyone about it. Not Until recently...In a recent newsletter I included her original video and the feedback was great. So what I'll do is give you more of what you want to see -
Check it out - Sammi Kicked butt on this one. What do you guys think?
JZ
I originally shot the video of her because she was interested in seeing how her form and technique was on some of her exercises. However, with the intensity of her workouts and how hard she works while doing them, I thought they would make good entertainment and motivation.
What I did a few months back was create "Optimal Girl" - The Video. I then posted it on YouTube, but never really told anyone about it. Not Until recently...In a recent newsletter I included her original video and the feedback was great. So what I'll do is give you more of what you want to see -
Check it out - Sammi Kicked butt on this one. What do you guys think?
JZ
Wednesday, October 8, 2008
Trick Or Treat - Optimal 'Halloween Specials'
Unlimited Membership - Come to as many coaching sessions as you'd like ( 2, 3 , 4 times per week what ever)
October 8, 2008 Through October 31, 2008
SAVE $$$ When You sign Up with A family member, friend,
co- worker or teammate!!!
Here's the deal - From today (October 8th) until Halloween night (October 31)
Optimal Performance is having a Holiday special
Bring a friend, sign up together, save together.
Between 10/8/08 - 10/31/08 you can save;
$30 off all 1 month commitments
$90 off all 3 month commitments
$360 off all 1 year commitments
All you have to do is Come with a family member, Friend, co-worker, teammate, anyone - and sign up together!!!
Both parties save!!!
Space is limited
Call today
845.268.3494
To reserve your spot
***offer valid for new members only***
**Offer valid for Athlete & bootcamp memberships Only**
Tuesday, October 7, 2008
Strength Training For Athletes - does it Increase Performance or Not?
Over the past decade, the improvement of performance in sports has been ridiculous. We have sprinters breaking records year after year, women tennis players serving over 100 mph, and running backs that weigh what lineman did 20 years ago, but running under 4.4-second 40-yard dash.
What was considered to be un-herd of 10 to 20 years ago is a norm today.
Why is this?
Are human genetics any different than they were in the past?
Are there really people with super human powers?
Are the rules in sports changing so athletes can achieve these amazing feats?
NO, NO, and NO!
Then why are these amazing increases in sports performance happening? Why are athletes able to smash records that have been previously held for decades at a time?
The single most positive contribution to the increase in athletic performance is Strength Training. Today every athletic program and athletes of all ages and levels are greatly influenced by strength training. No matter what the sport, male, or female, athletes now realize that in order to drastically increase their athletic performance, it is a necessity to lift weights and to participate in a conditioning program. Not too long ago, most coaches frowned upon strength training because it was said that lifting heavy weights would cause athletes to become too muscle bound or bulky( I actually still hear that today), leaving athletes unable to perform their sporting activity correctly.
Well, that was a crock. That was just narrow minded thinking. Today strength training has been proven to increase performance. For example, look at two athletes that share identical technical skills in their sporting activity. The only thing that separates the winner from the loser is that the stronger and faster athlete will prevail almost 100% of the time. That in mind it is important to realize that strength training will obviously increase your strength. However, there are a number of other benefits of strength training such as increased speed, agility, jumping ability, and power. That just goes to show that strength training is a superior method to increasing athletic performance. An added bonus to strength training is the number one goal of any conditioning program. That is injury prevention. Athletes who strength train tend to have fewer injuries mainly because strength training not only strengthens muscles, but tendons and ligaments (the body’s muscle attachments) as well. It will also increase bone density at sites of muscle origins and insertions. And in the event that an injury does occur, athletes who have been participating in a strength training program properly tend to recover faster than athletes who have not.
So the next time someone tells you weight or strength training is just for bodybuilders, take it with a grain of salt. A proper strength training program executed correctly just may be the missing link in your training and conditioning program.
No don't get me wrong - proper strength training can come in many forms. Olympic weightlifting, body weight training, bodybuilding, traditonal weight training, machine based training, powerlifting, strongman training... the list can go on for days.
Check it out -
all of the above are forms of strength training & at Optimal Performance we incorporate variations of the above and then some. In other words - we do what we have to do to get you the best performance results possible.
Come see for your self - Click here to get your very own free session at Optimal Performance Training Center
JZ
What was considered to be un-herd of 10 to 20 years ago is a norm today.
Why is this?
Are human genetics any different than they were in the past?
Are there really people with super human powers?
Are the rules in sports changing so athletes can achieve these amazing feats?
NO, NO, and NO!
Then why are these amazing increases in sports performance happening? Why are athletes able to smash records that have been previously held for decades at a time?
The single most positive contribution to the increase in athletic performance is Strength Training. Today every athletic program and athletes of all ages and levels are greatly influenced by strength training. No matter what the sport, male, or female, athletes now realize that in order to drastically increase their athletic performance, it is a necessity to lift weights and to participate in a conditioning program. Not too long ago, most coaches frowned upon strength training because it was said that lifting heavy weights would cause athletes to become too muscle bound or bulky( I actually still hear that today), leaving athletes unable to perform their sporting activity correctly.
Well, that was a crock. That was just narrow minded thinking. Today strength training has been proven to increase performance. For example, look at two athletes that share identical technical skills in their sporting activity. The only thing that separates the winner from the loser is that the stronger and faster athlete will prevail almost 100% of the time. That in mind it is important to realize that strength training will obviously increase your strength. However, there are a number of other benefits of strength training such as increased speed, agility, jumping ability, and power. That just goes to show that strength training is a superior method to increasing athletic performance. An added bonus to strength training is the number one goal of any conditioning program. That is injury prevention. Athletes who strength train tend to have fewer injuries mainly because strength training not only strengthens muscles, but tendons and ligaments (the body’s muscle attachments) as well. It will also increase bone density at sites of muscle origins and insertions. And in the event that an injury does occur, athletes who have been participating in a strength training program properly tend to recover faster than athletes who have not.
So the next time someone tells you weight or strength training is just for bodybuilders, take it with a grain of salt. A proper strength training program executed correctly just may be the missing link in your training and conditioning program.
No don't get me wrong - proper strength training can come in many forms. Olympic weightlifting, body weight training, bodybuilding, traditonal weight training, machine based training, powerlifting, strongman training... the list can go on for days.
Check it out -
all of the above are forms of strength training & at Optimal Performance we incorporate variations of the above and then some. In other words - we do what we have to do to get you the best performance results possible.
Come see for your self - Click here to get your very own free session at Optimal Performance Training Center
JZ
Monday, October 6, 2008
Q & A: How to get ready for a 5 mile race - AKA the Rockland Lake Turkey trot.
Q:
I am planning on participating in the Turkey Trot, which as I'm sure you're well aware, is a 5 mile race around Rockland Lake Thanksgiving morning. Whew!! Needless to say, I've been slacking...and need to get my butt in shape.... I don't need to beat any particular time, although I'd like to be in under an hour.... say 55min.... I did it the first year I did the race, but wasn't as well-prepped the 2nd go-round, so I think I did about 63min, give or take.
A:
I would develop a training program that is revolved around improving your mile time. I know this may seem like the opposite of what most of the "Experts" say, but they have it backwards.
Traditionally, "they" say you need to develop a base of endurance (running slow & steady) before you should try to increase your speed or mile time. If you think about it - it doesn't make much sense.
Now I'm not saying the traditional approach won't work, but I'm willing to bet my way will work faster.
First let me explain my way - What I would do is this...
I would work on improving my mile time, via sprint work, interval training etc...
Once you have got your mile time really low, I would then begin to add mileage to your training, maintaining your new faster mile pace.
In short - - - It's easier to build endurance on top of speed, than it is to develop speed on endurance. However, being that we are 8 weeks away - I would mix a combination of speed training, speed endurance training, and long endurance training, focusing on speed endurance.
To clarify a bit here's exactly what I would do...
1.) I would see where you are at in both your 1 mile time and maybe your 5 mile time - Not at the same time. I.e - Go out today and time your self in a mile. Run a mile as fast as you can!!! Then let's say Wednesday you go and run you 5 mile - finish by any means possible (remember to time yourself). By doing this we will establish where you are at.
I would take figure out what your avg mile time has to be (i.e. - if you want to finish in 55 minutes, you need to average about an 11 minute mile).
2.) set up your weekly running schedule accordingly;
Day 1 - Sprint/speed work - Do not track mileage or distance.
Simply go to the track and sprint -
Week 1
6 x 100 meters with 4:1 rest ratio to work ratio
2 x 200 meter with 4:1 rest to work ratio
1 x 400 meter
week 2
8 x 100 meters with 4:1
3 x 200 meter with 4:1
1 x 400 meter
Week 3
10 x 100 meters with 4:1
4 x 200 meters with 4:1
1 x 400 meter
week 4
10 x 100 meters with 4:1 work to rest ratio
4 x 200 meters with 4:1 work to rest
2 x 400 meter with 4:1 work to rest
Week 5 - 8
repeat weeks 1-4 but with a 2:1 work to rest ratio.
Day 2
Interval work - Go to the track and work on that mile time, then build onto your new found speed
Weeks 1-4
warm up - jog 1 lap -increase .5 laps every week (by week 4 you should be doing 2.5 warm up laps)
Sprint the straights / Jog (or walk the turns, however as the weeks go by you should try not to walk ) x 4 laps (1 mile)
record your time and try to beat it every week
cool down - jog / walk 1 lap - increase . 5 laps every week )by the end of week 4 you should be doing 2.5 cool down laps)
weeks 5 -8
1 warm up lap / 1 cool down lap through out
this time add 2 laps of intervals every week
wk 5 - Sprint / Jog 6 laps + warm up /cool down = 2miles
wk6 - Sprint / Jog 8 laps + w/u & Cool down = 2.5 miles
Wk7 - Sprint / Jog 10 laps = w/u & cool down = 3 miles
Week 8 - Race week - OFF
Day 3
get out and do road work
start off with 1.5 - 2 miles and increase 1/2 mile each week (x 7 weeks = 5 miles)
bring a watch and time yourself, but don't worry about your time just go out and run
If you follow this you will probably set a new Personal record for yourself!!!
Have fun & good luck
JZ
I am planning on participating in the Turkey Trot, which as I'm sure you're well aware, is a 5 mile race around Rockland Lake Thanksgiving morning. Whew!! Needless to say, I've been slacking...and need to get my butt in shape.... I don't need to beat any particular time, although I'd like to be in under an hour.... say 55min.... I did it the first year I did the race, but wasn't as well-prepped the 2nd go-round, so I think I did about 63min, give or take.
A:
I would develop a training program that is revolved around improving your mile time. I know this may seem like the opposite of what most of the "Experts" say, but they have it backwards.
Traditionally, "they" say you need to develop a base of endurance (running slow & steady) before you should try to increase your speed or mile time. If you think about it - it doesn't make much sense.
Now I'm not saying the traditional approach won't work, but I'm willing to bet my way will work faster.
First let me explain my way - What I would do is this...
I would work on improving my mile time, via sprint work, interval training etc...
Once you have got your mile time really low, I would then begin to add mileage to your training, maintaining your new faster mile pace.
In short - - - It's easier to build endurance on top of speed, than it is to develop speed on endurance. However, being that we are 8 weeks away - I would mix a combination of speed training, speed endurance training, and long endurance training, focusing on speed endurance.
To clarify a bit here's exactly what I would do...
1.) I would see where you are at in both your 1 mile time and maybe your 5 mile time - Not at the same time. I.e - Go out today and time your self in a mile. Run a mile as fast as you can!!! Then let's say Wednesday you go and run you 5 mile - finish by any means possible (remember to time yourself). By doing this we will establish where you are at.
I would take figure out what your avg mile time has to be (i.e. - if you want to finish in 55 minutes, you need to average about an 11 minute mile).
2.) set up your weekly running schedule accordingly;
Day 1 - Sprint/speed work - Do not track mileage or distance.
Simply go to the track and sprint -
Week 1
6 x 100 meters with 4:1 rest ratio to work ratio
2 x 200 meter with 4:1 rest to work ratio
1 x 400 meter
week 2
8 x 100 meters with 4:1
3 x 200 meter with 4:1
1 x 400 meter
Week 3
10 x 100 meters with 4:1
4 x 200 meters with 4:1
1 x 400 meter
week 4
10 x 100 meters with 4:1 work to rest ratio
4 x 200 meters with 4:1 work to rest
2 x 400 meter with 4:1 work to rest
Week 5 - 8
repeat weeks 1-4 but with a 2:1 work to rest ratio.
Day 2
Interval work - Go to the track and work on that mile time, then build onto your new found speed
Weeks 1-4
warm up - jog 1 lap -increase .5 laps every week (by week 4 you should be doing 2.5 warm up laps)
Sprint the straights / Jog (or walk the turns, however as the weeks go by you should try not to walk ) x 4 laps (1 mile)
record your time and try to beat it every week
cool down - jog / walk 1 lap - increase . 5 laps every week )by the end of week 4 you should be doing 2.5 cool down laps)
weeks 5 -8
1 warm up lap / 1 cool down lap through out
this time add 2 laps of intervals every week
wk 5 - Sprint / Jog 6 laps + warm up /cool down = 2miles
wk6 - Sprint / Jog 8 laps + w/u & Cool down = 2.5 miles
Wk7 - Sprint / Jog 10 laps = w/u & cool down = 3 miles
Week 8 - Race week - OFF
Day 3
get out and do road work
start off with 1.5 - 2 miles and increase 1/2 mile each week (x 7 weeks = 5 miles)
bring a watch and time yourself, but don't worry about your time just go out and run
If you follow this you will probably set a new Personal record for yourself!!!
Have fun & good luck
JZ
Thursday, October 2, 2008
Are you still running long distance to increase your sports performance?
Another quick Rant
A major component of Sports Training that is often done wrong!
Conditioning....
Most conditioning programs emphasize on running at a moderate to slow pace for longer distances to get in shape.
Well is sport done by moving at moderate slow places for long periods of time? NO! Sports are usually played fast with short bursts of high energy output, and then in most cases you get some sort of break.
That’s how we have to train.
Next time you plan on doing a endurance or cardio workout - Try incorporating some kind of interval work done for shorter distances with some good rest periods in between sets.
In addition focusing on strength endurance is a must. What good would it be if you’re able to run up and down the court/field but when it comes time to hit somebody, jump up for a rebound, or take a powerful shot you lack the strength to make an impact. That’s why we need to pay attention and develop strength endurance as well. You need to be able to get up and down the field and then ‘finish with authority’!
And the only way to do that is with a good blend of conditioning.
Plus - as a bonus - when you do these types of workouts - you'll get leaner, and in better shape faster, as well as getting done with your workouts faster as well.
Good luck!
JZ
PS - take a look at one of our quick strength endurance based workouts...
A major component of Sports Training that is often done wrong!
Conditioning....
Most conditioning programs emphasize on running at a moderate to slow pace for longer distances to get in shape.
Well is sport done by moving at moderate slow places for long periods of time? NO! Sports are usually played fast with short bursts of high energy output, and then in most cases you get some sort of break.
That’s how we have to train.
Next time you plan on doing a endurance or cardio workout - Try incorporating some kind of interval work done for shorter distances with some good rest periods in between sets.
In addition focusing on strength endurance is a must. What good would it be if you’re able to run up and down the court/field but when it comes time to hit somebody, jump up for a rebound, or take a powerful shot you lack the strength to make an impact. That’s why we need to pay attention and develop strength endurance as well. You need to be able to get up and down the field and then ‘finish with authority’!
And the only way to do that is with a good blend of conditioning.
Plus - as a bonus - when you do these types of workouts - you'll get leaner, and in better shape faster, as well as getting done with your workouts faster as well.
Good luck!
JZ
PS - take a look at one of our quick strength endurance based workouts...
Wednesday, October 1, 2008
Roll Your Pain Away
How Foam Rolling Can Alleviate Pain, Increase Performance, and Improve Overall Quality of Muscle Tissue
What if I told you that you can relieve muscular pain while drastically improving your ability to function, all by just rolling around? Rolling around on a foam roller that is.
Self Myofascial Release or ‘foam rolling’ is a self help technique that helps the following:
- increase joint range of motion
- increase neuromuscular efficiency
- decrease muscle soreness & relieve joint stress
- decrease neuromuscular hypertonicity
- Corrects muscle imbalances
- Maintain normal muscle function and length.
In other words using a foam roller on a daily basis basically improves the overall quality of your muscle tissue.
How does this work?
Foam rolling works very similar to a massage, except by using your own body weight to self massage (roll away) restrictions by breaking up knots and adhesions, that your body develops through exercise, activity, as well as from chronic inactivity and overload patterns such as poor posture from work related tasks (sitting hunched over at your desk all day).
How do you do this?
To perform foam rolling you simply position a muscle on the roller and use your own body weight to apply pressure into the roller looking for tender spots. When a tender spot is noted just hold on that spot until the tenderness decreases by at least 50% - 70%. The knots or adhesions (that cause the tenderness) won’t just disappear they will travel to different spots of the area you are working on, so be sure to scan the rest of the area you are working on to find where the knots and adhesions moved to. You can perform this on all the muscles of your body with the exception of directly on your neck and lower back.
When Should You Foam Roll?
It is best to Foam roll as part of your warm up (pre-exercise) before any kind of static (reach and hold) or dynamic (active/moving) flexibility work, as well as on your off days to help aid in recovery. You should perform you foam rolling work first because you will be freeing up your muscles allowing for better range of motion during your static or dynamic flexibility work, as well as prepping your body for more intense activity.
JZ
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