27

Aug

So, how do I stop my thumb tearing off?

The hook grip (demonstrated in the figure below) is used in weightlifting to increase the total load lifted with each lift (during the pulling phase) by approximately 10%. This grip is not used for the jerk or pushing overhead movements.


Hook GripHook Grip

The grip itself can be quite painful, protection on the thumb is sometimes utilised. An example of this can be viewed in figure below. Rocktape or Sports tape can be used for this. The lifter can get conditioned to the hook grip with constant practice. But its usage it not always required in training, giving the lifter’s thumb a respite from the excessive loading that can be placed on it. In competitions the tape must not cover the entire length or end of the thumb.

If the lifter has small hands, fingers and thumbs the hook grip can be difficult to retain throughout the lift. When performing the hook grip the 5th (little) and 4th fingers need not grip the bar hard. Firmer pressure is required from the 2nd and 3rd fingers.

I recommend that the hook grip be used throughout training and definitely during competitions due to the performance benefits. No pain no gains in this instance lifters!

We recommend rock tape and a couple of specific thumb protection pieces (nubs) that can be purchased at these following websites.

JerkFit

Rocktape

Goat Tape

15

Jul

Why you need to be lifting weights if you’re an endurance athlete.

Endurance athletes have typically shied away from performing heavy resistance training exercises or weight training.  This is often due to time restraints associated with the high volume and time associated with their training schedules, or due to the belief that there are no associated performance benefits from this method of training.

Maximal strength training with weights (resistance training) typically uses high loads (+80% of an athlete’s 1 Repetition Maximum value, or the maximum amount of weight that can be lifted in one repetition) with a low (1-6) number of repetitions are performed per set (3-5 or even greater), as there is an obvious inverse relationship with how much weight you can lift and how many times you can lift it.  For the purpose of this article, strength training shall be used when describing high intensity/load resistance training.

Hence the question of can high load strength training aid in improved performance for endurance events, specifically long distance running.

The answer is YES!

Strength training programs have demonstrated improvements in running speed and economy (Taiple et al., 2010; Storen et al., 2008) in trained and untrained adults in the absence of improvements in maximal oxygen consumption (Grieco et al, 2012). Running economy can be described as the energy cost to maintain a sub-maximal running velocity (Roschel, 2015). However results within the scientific literature are equivocal (Tanaka & Swensen, 1998).

A 2013 study in the Journal of Strength and Conditioning Research by Piacentini and colleagues reported a statistically significant performance improvement in running economy and 1RM strength following a maximal strength training program in experienced marathon runners.  This was in comparison to a traditional resistance training program and a control group (who performed no resistance training).  The reasoning for the improved running economy was attributed to the potential muscular rate of force development increases or power within the maximal strength training group.  There were also no changes in body composition, specifically body weight, which is advantageous for a long distance runner.

An earlier study in 2010 investigated the effects of concurrent strength and endurance events in recreational marathon runners.  Ferrauti et al., found that there was actually no significant improvements in VO2max treadmill testing data when comparing a concurrent strength and endurance training program and an endurance training program only.   This is despite an improvement in isometric leg strength in the strength training group.  A potential limitation of this studies protocol was the duration of the training protocol was 8 weeks only.

Another study found that running economy did in fact improve (Johnson et al, 1997) in female distance runners when comparing a concurrent strength training with endurance training program to an endurance training program only.  The concurrent training method did not negatively affect body composition or VO2max levels.

It is important to note that within every research study that there are responders and non-responders to exercise protocols, and varied results will consistently present between studies.  Variations between training methodologies and the training history of participants also vary greatly hence caution is needed when reading research summaries.  But in summary, it has been shown that strength training can consistently improve running economy and performance for endurance athletes.

Strength training can also assist to prevent tendon over use type injuries such as Achilles tendinopathy and patella tendinopathy etc.  Heavy strength training is a method used to combat tendinopathy ailments due the tendons positive responsive to high constant loads (Gaida & Cook, 2011; Rodriguez, 2013).

So should all endurance athletes perform strength training?  I personally believe yes, provided they have the time in their life schedules to practically perform the required training load.  This is the obvious negative of strength training for endurance athletes. The increased training volume may result in a greater overall level of fatigue.  This in itself may be physically impractical to the athlete, depending on life/work commitments of the individual.  It does then come down to the individual needs of the endurance athlete. If an athlete is prone to tendon overuse type injuries, or if hill surges or kicks during race events are a weakness then the supplementation of strength training could be advantageous.

In summary the benefits of strength training for endurance athletes include;

  • Improved tendon health, as tendons respond to ‘load’ and the reduce likely-hood of overuse tendon injuries.
  • Maintenance of bodyweight, specifically lean muscle mass which is advantageous for endurance athletes.
  • Improved movement economy, or working at a lesser percentage of maximum contraction effort during a submaximal exercise effort, resulting in improved performance.
  • Maintenance of positive anabolic hormone profiles, such as the testosterone/cortisol ratio that could reduce the likelihood of illness, fatigue and over-training symptoms.

So keep running, but start lifting!

Lucky for you Revolution Personal Training runs cardiovascular and strength group exercise classes. Our pure strength and strong man classes look to develop your maximal strength levels, improve body composition, and also improve your endurance performance for running events. Team RevoPT is participating in the RUN Melbourne and Melbourne Marathon events as well as the Eureka Stair climb event. These events can provide you with training goals to work towards within a team environment. Enquire at Revolution Personal Training today!

References

Ferrauti, A, Bergermann, M, and Fernandez-Fernandez, J. Effects of a concurrent strength and endurance training on running performance and running economy in recreational marathon runners. Journal of Strength and Conditioning Research. 24(10): 2770-2778, 2010

Grieco, CR, Cortes, N, Greska, EK, Lucci, S, and Onate, JA. Effects of a combined resistance-plyometric training program on muscular strength, running economy, and VO2peak in division I female soccer players. Journal of Strength and Conditioning Research 26(9): 2570–2576, 2012

Johnson, Ronald E, Quinn, Timothy J, Kertzer, Robert. Strength Training in Female Distance Runners: Impact on Running Economy. Journal of Strength & Conditioning Research. 11(4):224-229, 1997

Piacentini, MF, De Ioannon, G, Comotto, S, Spedicato, A, Vernillo, G, and La Torre, A. Concurrent strength and endurance training effects on running economy in master endurance runners. Journal of Strength and Conditioning Research. 27(8): 2295–2303, 2013

Roschel, Hamilton, Barroso, Renato, Tricoli, Valmor, Batista, Mauro Alexandre Benites, Acquesta, Fernanda Michelone; Serrão, Júlio Cerca, Ugrinowitsch, Carlos.  Effects of strength training associated with whole body vibration training on running economy and vertical stiffness. Journal of Strength & Conditioning Research., Post Acceptance: January 26, 2015

Dr Hirofumi Tanaka, Thomas Swensen. Impact of Resistance Training on Endurance Performance. Sports Medicine. 25(3),191-200, 1998,

Gaida J.E, and Cook J. Treatment options for patellar tendinopathy: critical review. Curr Sports Med Rep. 10(5):255-70, 2011
Rodriguez, M. The treatment of patellar tendinopathy. Journal of Orthopedic Traumatology. 14(2), 77-81. 2013

25

Jun

Want to win a ‪‎66fit‬ prize pack?

Check out RevoPT‬ trainer Larissa working on her recovery post leg session with our handy new ‪mobility‬ and ‪‎recovery‬ toys thanks to 66fit Australia.

Would you like to win a ‪66fit‬ prize pack valued at $350.00?

If so just comment below and tell us what these fantastic 66fit products would help you recover from.

Entries close on June 30 so get in quick!
Good luck and ‪get 66 fit!‬ 👌

10

Jun

What the hell is Weightlifting?

What the hell is Weightlifting? Isn’t it just lifting weights?

Well… No.

True Weightlifting is a sport that involves two classical lifts, The Snatch and The Clean and Jerk, where the combined weight for the two lifts is totalled to determine the winner.

The Snatch is a one part lift where the bar is lifted from the floor to above the head in one movement, with a relatively wide grip.

The Clean and Jerk is a two part lift where the bar is initially cleaned to the receiving position on the shoulders and then jerked up above the head, using a relatively close grip on the barbell (slightly wider than hip width).

Various weight categories exist within the sport of Weightlifting for both male and female athletes. These include the 56, 62, 69, 77, 85, 94, 105 and +105kg divisions for males, and the 48, 53, 58, 63, 69, 75 and +75kg divisions for females.

The sport of weightlifting (not weight lifting!!!) has a rich history and has been a part of the modern Olympic Games since 1896; being one of the first sports included in the modern Olympics.

Nearly 200 countries are affiliated with the International Weightlifting Federation (IWF) covering five contents.

Weightlifting exercises and various assistance type exercises are used frequently by athletes from a wide variety of sports due to the significant benefits that can be gained by performing such lifts; such as improved strength and power of the important hip and knee extensor muscles (gluteals and quadriceps) and also the strength and stability of the hamstrings and back muscles.

Weightlifters who lift competitively are amongst the strongest most powerful athletes in the world (Netwon, H, 2006), so it is no wonder their training methods are implemented by strength and conditioning coaches into training programs across a wide range of sports.

It is an extremely technical sport requiring hours and hours of practice under the eye of an experienced coach in order to be an accomplished lifter in the two classical lifts.

Weightlifting exercises should not be prescribed to anyone and everyone and in order to successfully perform the exercises a progressive ‘top down’ or ‘reverse chaining’ approach needs to be administered.

This involves breaking down the complete movement of the lift into individual segments that can be taught and mastered by the athlete, often starting with the final segment, the top, before combining all segments to successfully complete a lift.

Split JerkDespite the technical aspect of weightlifting, it is still an extremely safe sport to participate in and can help reduce the incidence of injury for those participating in other sporting disciplines.

Weightlifting exercises can provide you with a distinct competitive advantage over your opponent in many sporting examples, or simply give you a new challenge to take on here at Revolution Personal Training.

Team Revo can take you through the basics of the two classical lifts which will improve your all-round strength, power, mobility and coordination.

Incorporating weightlifting into your training will have you notice improvements in your performance throughout all classes. Most classes at Revolution cover the functional movement basics for weightlifting (bend and lift, single leg strength and stability and over head push strength), however specific execution of these exercises where you focus on correct movement patterns under load with explosive multi-joint, whole body muscular contractions will improve your dynamic movement ability and significantly raise your metabolism.

Our 8 week Olympic Weightlifting course starts here at RevoPT (17A Market St, South Melbourne, Vic) on Monday the 27th of July and will run on Monday and Wednesday evenings at 6:45pm for 8 weeks. 

We have two positions remaining, so reserve your place by visiting our online store and booking yourself in today here.

 

Weightlifting! Get around it! Strong is the new sexy team!

References

1. Newton, H. 2006. Explosive Lifting for Sports.

2. http://www.iwf.net

3. http://www.trainingweightlifting.com

4. http://www.leoisaac.com/leoisaac.htm

5. http://thetraininggeek.net

6. Video Credit: Hook Grip

13

May

Our eBooks are now available directly from our website!

For a while now you’ve been able to grab our two eBooks from the Amazon Store as well as the iTunes iBooks store.

As of the week they have also been available directly from our website for download as PDFs.

 

These books contain all you need to get started with a mobility and flexibility program and will assist you to get more out of your training.

We’d love to hear your thoughts on these books and any additional titles your like to see us work on into the future. 🙂

We have big plans for these educational pieces and will continually be developing this area of our website. We hope you find them valuable.

20

Apr

Well-done of your efforts in the events so far!

At this point you may be sore – ensure you are actively recovering to ensure optimal performance and decrease your risk of injury.

There’s two ways about this;

1. Actively recover (soft tissue massage, foam rolling, DO A MOBILITY CLASS – 

‘I am an office worker with lower back pain. It’s just so tight. Since attending mobility class regularly my back pain has disappeared’

-Adele M.

2. Adequately train for the upcoming event (work on developing your movement patterns, perfect the squat, open up your chest to prevent rounded back, loosen off the upper trap muscles and work on improving shoulder stability to decrease risk of tight neck related injuries)

ADEQUATE/ACTIVE RECOVERY (DECREASING MUSCULAR SORENESS AND INJURY):

Warm down (active recovery – after every class or do mobility after class, we have Mobility class every Tues/Thurs nights at RevoPT, or check out http://revo.pt/mobilitywodyoutube for stuff to do at home)*

Soft tissue massage*

Lifestyle factors*

Nutrition*

Contrast (hot/cold) showers*

Deep water running

Ice immersion, contrast baths, whirlpools

*these things you have at your fingertips!

THESE ARE OF IMPORTANCE:

To recover as quickly as possible to enable the athlete to train or compete effectively

To Maximize performance

To Minimize the risk of injury

So, here it is point-blank;

#1Go see BodyTune, you already have $20 off your massage from your participation pack so use it! Keep reading for more information on why.

#2attend mobility and strongman classes, we know they’re a little later in the evening, but you only have 2 weeks until the final event, so give yourself the best chance at achieving a good result and optimise your performance.

Mobility will be concentrating on improving positioning and giving you the best stretches for you to reduce your risk of injury.

Strongman will be specifically working on the exercises for event #3, strength, positioning and endurance to set you up for a peak performance! – and help you assess the correct weight for you to use.

So come along and Help Us to Help You take Care of Your Body!

Here’s some extra info from BodyTune on tight muscles (tone) and benefits of active recovery:

These events and the training for them classifies as hard training (that’s right, you are hard-core) and it can cause an elevation in muscle tone (this can mean knots, soreness and general tightness) due to the increased volume and intensity of training.

An increase in muscle tone may:

Impair delivery of nutrients and oxygen to the cells

Slow the removal of metabolites

Cause biomechanical abnormalities if asymmetrical

Limit shock absorbency predisposing to muscle strain

Cause fatigue affecting proprioception and can trigger pain

Cause irritation to previous soft tissue lesions

Create bulky connective tissue affecting flexibility and function

Make fascial tissue less pliable

Develop trigger points affecting strength, can progress to injury

Role of soft tissue massage in recovery:

Contributes to soft tissue recovery

Reduces post-exercise muscle tone

Increases ROM

Increases circulation and nutrition to cells

Deactivate trigger points

Improve function

Help identify soft tissue abnormalities that could progress to injury

A psychological affect

A combination of active recovery and soft tissue massage has been shown to be more effective than single interventions alone in maintaining performance.

**Also, if you pulled up really sore from the running, we highly recommend you get your gait analysis done at Footpro to assess structural imbalances and running style flaws which may be contributing to unnecessary pain.

These guys are highly educated and know their stuff, so a conversation with them may be infinitely valuable to you and your body’s longevity of training.

See Simon and his team at the Open Day and the Final Event on May 2nd.

Ensure you keep your eyes open for the training standards video on facebook on how to correctly perform the exercises for the Final Event and feel free to email larissa.watt@revopt.com.au if you have any questions.

Happy Training!

Larissa ☺