For most of us Strength and Conditioning Athletes, we get focused
on lifting heavier ,moving faster or doing more workload capacity.
Our mantra becomes heavier is better;
Is it though?
Is it Possible to Lift more each workout or at each meet?
When training for Strength and Performance – we should also
focus on “Better” is “Better” not always “Heavier is Better”
Performing a lift or physical task better than we have done in
the past is also an improvement. It should be one of our goals
as well as hitting a new PR on a lift.
For example
As a Bencher, I remember getting ready to break the 405 lb barrier.
Years ago (20 yrs or so) it was time to hit 4 plates on the bar.
It had been a long time coming, it was to be the pinnacle of my
strength training career.
When the smoked had cleared I did indeed hit that 405 bench,
it was the dirtiest , longest rep in history.
As I sat up from the bench I knew in my mind it was going to
be 425 the next week, and 455 by the end of the month.
In fact I was sure that 495 (5 plates) was only mere months
away.
Well according to that time line I should be benching about
1100 lbs raw at the moment, instead 20 years later I have
hit a dirty 600 raw…… Just a little short (by about 500 lbs)
In fact I did not hit the 425 a week later nor the 455 by the end
of the month. It would be many years later for me to break the
5 plate barrier. I really don’t think I was able to hit that 405 too
many times over the next month or so. I didn’t really understand
this at the time (I have come to learn the many reasons why since then)
I soon came to realize that I needed some shorter achievable
strength goals.
I decided that I needed to hit that 405 again, and then be able
to do it more often, and then do it for more reps at a time.
I focused on doing my PR of 405 “Better”
Over a short amount of time I began to do that 405 better,
Soon I could move it more forcefully. I could do it every couple
of weeks. Soon I could do 5 singles with it. Then I could Double it,
Triple it and so on.
I eventually “OWNED” 405 so much so that’s just part of my warm up now.
I got so much Better at 405 that I was able to hit 425, then 455
then the 495 (5 plates) barrier and beyond.
None of this would have happened if I had not decided one day,
20 years ago to do it “Better” until I could do it heavier.
To be Honest crushing a 545 lb raw bench has often given me
a greater “Buzz” than grinding out a 580 – 600 every once in a blue moon.
I do know that once I get “Better” at 545 lbs I will also be
grinding out some dirty , long raw 650’s!!
Wednesday, December 29, 2010
Wednesday, December 15, 2010
Why Kettlebells Are #1
Kettlebells are a fantastic tool that achieves so much during
brief workout periods
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit from.
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It's safe -- for any age, shape or size
7. Combines "cardio" and "strength" training
As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?
Kettlebells ROCK!!
Curd "Hostyle" Hos
--
Follow me
www.hostyleconditioning.com
on Twitter
http://twitter.com/hostyletraining
brief workout periods
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit from.
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It's safe -- for any age, shape or size
7. Combines "cardio" and "strength" training
As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?
Kettlebells ROCK!!
Curd "Hostyle" Hos
--
Follow me
www.hostyleconditioning.com
on Twitter
http://twitter.com/hostyletraining
Thursday, November 18, 2010
3 principles - # 2 Balanced Training
3 principles - # 2 Balanced Training
One question I get all the time is which type of
training is best - Cardio - Weights - Conditioning
I believe that a combination of all three will
Give you the best of all 3 worlds. Exposing your
Body to all aspects of training will give you the
Best results in the shortest amount of time.
When people focus on just one type of training
You will get some good results initially but after
a short while you progress will stagnate.
An effective routine encompasses ;
Cardio
Resistance (weights)
Metabolic Conditioning - bodyweight - kettle bells - intense circuits
Mobility and Stretching
Applying all of these aspects will get you the best results
As each area of training helps the other ,getting you
To become stronger , fitter, more flexible.
Plus u never get bored as you have such a variety in your
Routine on a daily basis.
Follow me on Twitter
http://mobile.twitter.com/@hostyletraining
One question I get all the time is which type of
training is best - Cardio - Weights - Conditioning
I believe that a combination of all three will
Give you the best of all 3 worlds. Exposing your
Body to all aspects of training will give you the
Best results in the shortest amount of time.
When people focus on just one type of training
You will get some good results initially but after
a short while you progress will stagnate.
An effective routine encompasses ;
Cardio
Resistance (weights)
Metabolic Conditioning - bodyweight - kettle bells - intense circuits
Mobility and Stretching
Applying all of these aspects will get you the best results
As each area of training helps the other ,getting you
To become stronger , fitter, more flexible.
Plus u never get bored as you have such a variety in your
Routine on a daily basis.
Follow me on Twitter
http://mobile.twitter.com/@hostyletraining
Friday, November 12, 2010
Wednesday, October 27, 2010
Grow Younger With This Special Fat
Here is a great Article I found for those over us of 30 folks who
still want to kick ass in and out of the gym!!
By Cassandra Forsythe-Pribanic, PhD, RD
It starts sometime after you hit 30: you get out of bed one morning and your back feels like a stiff branch and your knees are more creaky than they’ve ever been. For at least a few seconds, you take slow steps, one by one, until your body loosens up and feels no pain, like it normally felt when you were a younger person.
That morning, when you got out of bed, you realized that the hill you’ve been climbing is starting to get a bit rockier. All those past years of jumping off rooftops, or lifting extremely heavy weights, is starting to feel it’s damaging effects. Today you realize it: you’re getting old.
The realization of stiffness, and perhaps even the start of arthritis or joint degeneration, is even worse than finding your first grey hair – at least with the hair you can cover it up. But, this stiffness in your back and achiness in your knees is a bit harder to hide; and you know it’s going to get worse.
Age-spots, wrinkles, thinning skin, aching joints; these are all signs of the proverbial time bomb that is our lifespan. We all want to go out with a bang, but how fast we go and how good we feel during this process all depends on how we treat our bodies from day one. Everything from nutrition, to our choice of exercise, to our choice of “recreational activities”, has an influence on our bodies’ aging lifeline.
How old are you, really?
Recently, scientists have discovered a truly unique way to measure how old your body really is. In 2009, the Nobel Prize in medicine was awarded to molecular scientists for uncovering unique proteins in our bodies, called Telomeres, and their enzymes, telomerases, that play an important role in the aging process.
Telomeres are snippets of DNA at the end of our chromosomes that function like little end-caps, providing stability and protection to our genetic material. The enzyme telomerase is responsible for rebuilding and maintaining telomere structure and is found within our cells. Most normal human adult cells however, do not have enough active telomerase to maintain telomere length indefinitely, and therefore undergo telomere attrition with age.
Our telomeres shorten as a normal process of cellular division (which occurs all the time within our bodies). Each time a cell divides, the telomere is decreased in length until a critical length is reached, signaling cell death. This process of telomere shortening represents a ‘molecular clock’ that underlies aging. Usually telomerase enzymes rebuild your telomeres, but as we noted above, they have their own life span too.
Measuring age with telomeres
Telomere length is currently the best measure of your actual biological age compared to chronological age. It is also an important barometer of your overall health. Obesity is closely associated with chronic diseases, several cancers and premature death. Obese adults are found to have shorter telomeres than their normal weight counterparts. These findings support the notion that excess body fat may accelerate aging. Exercise, on the other hand, is found to up-regulate telomerase activity, which may provide the underlying molecular mechanism for the anti-aging effects of regular physical exercise.
Many human diseases of different origins that are associated with aging, as well as late stages of cancer are characterized by the presence of short telomeres. It then stands to reason that therapies directed at preserving telomere length may slow aging and retard the onset of age-related diseases.
Preserving telomeres with omega-3s
When people think of omega-3 fats from seafood, they often think heart health and fat loss.
However, they can now associate a new benefit to omega-3s: Longevity.
New research suggests that these special essential fatty acids may actually preserve telomerase activity, and in turn, prevent shortening of telomeres themselves.
Cardiologists from the University of California, San Francisco, and other hospitals measured telomere length over five years in 608 patients who had coronary-artery blockage and previous heart attacks. Researchers found that people with high levels of omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels.
This study focused on levels of omega-3s from marine sources, not from vegetable sources like flaxseed or walnuts. Omega-3 from plants don’t have the same effect on telomere length as seafood omega-3s, but still have other benefits, like improving the blood cholesterol profile.
Although all these patients had experienced some cardiac event, those with longer telomeres have less cellular aging and are most likely to live the longest with the most vitality.
The researchers in this study hypothesized that omega-3s work via two mechanisms to protect telomeres and preserve cellular health. First, omega-3s protect your cells against oxidative stress, a process that occurs in every one’s body and accelerates the aging process (free radicals and oxidative stress are one of the causes of age spots, wrinkles, joint pain and disease through cell damage). Second, omega-3s increase the activity of telomerase enzymes so that telomeres are always being rebuilt and preserved.
Marine Omega-3s for Healthy Longevity
Omega-3s from marine sources may be one way to preserve your youthfulness and protect against the damaging effects of aging. Think of omega-3 fatty acids (EPA and DHA) like little super heroes of the fat world: in one punch they knock down free radical enemies while helping telomerases keep your telomeres healthy and long.
Protect against the damaging effects of aging today!
Start consuming EFA Omega 3 Force Fish Oils Today daily and not only can it potentially protect against the effects of aging, but you may lower your cholesterol, better control your blood glucose levels and you may also have less functional pain.
Discover how to Reverse some of Father Times Tricks by clicking here
References:
Blackburn, E. H. Switching and signaling at the telomere. Cell 106, 661–673 (2001).
Shay, J. W. & Wright, W. E. Telomerase: a target for cancer therapeutics. Cancer Cell 2, 257–265 (2002).
Kim S, Parks CG, et al. Obesity and weight gain in adulthood and telomere length. Cancer Epidemiol Biomarkers Prev. 2009 Mar; 18(3):816-20
Wermer C, Furster T, et al. Physical Exercise Prevents Cellular Senescence in Circulating Leukocytes and in the Vessel Wall. Circulation. 2009 Nov 30.
Jeanclos E, Krolweski A, et al. Shortened telomere length in white blood cells of patients with IDDM. Diabetes 1998;47:482-6.
Gardner JP, Li S, Srinivasin SR, et al. Rise in insulin resistance is associated with escalated telomere attrition. Circulation 2005;111:2171-7.
Samani NJ, Boutby, R, et al. Telomere shortening in atherosclerosis. Lancet 2001;358:472-3.
Morla M, Busquet X, et al. Telomere shortening in smokers with and without COPD. Eur Respir J 2006; 27:525-528.
Farzeneh-Far R, Lin J, Epel E, et al. Association of Marine Omega-3 Fatty Acids with Telomeric aging in patients with Coronary Heart Disease. JAMA. 2010; 303(3):250-257
still want to kick ass in and out of the gym!!
By Cassandra Forsythe-Pribanic, PhD, RD
It starts sometime after you hit 30: you get out of bed one morning and your back feels like a stiff branch and your knees are more creaky than they’ve ever been. For at least a few seconds, you take slow steps, one by one, until your body loosens up and feels no pain, like it normally felt when you were a younger person.
That morning, when you got out of bed, you realized that the hill you’ve been climbing is starting to get a bit rockier. All those past years of jumping off rooftops, or lifting extremely heavy weights, is starting to feel it’s damaging effects. Today you realize it: you’re getting old.
The realization of stiffness, and perhaps even the start of arthritis or joint degeneration, is even worse than finding your first grey hair – at least with the hair you can cover it up. But, this stiffness in your back and achiness in your knees is a bit harder to hide; and you know it’s going to get worse.
Age-spots, wrinkles, thinning skin, aching joints; these are all signs of the proverbial time bomb that is our lifespan. We all want to go out with a bang, but how fast we go and how good we feel during this process all depends on how we treat our bodies from day one. Everything from nutrition, to our choice of exercise, to our choice of “recreational activities”, has an influence on our bodies’ aging lifeline.
How old are you, really?
Recently, scientists have discovered a truly unique way to measure how old your body really is. In 2009, the Nobel Prize in medicine was awarded to molecular scientists for uncovering unique proteins in our bodies, called Telomeres, and their enzymes, telomerases, that play an important role in the aging process.
Telomeres are snippets of DNA at the end of our chromosomes that function like little end-caps, providing stability and protection to our genetic material. The enzyme telomerase is responsible for rebuilding and maintaining telomere structure and is found within our cells. Most normal human adult cells however, do not have enough active telomerase to maintain telomere length indefinitely, and therefore undergo telomere attrition with age.
Our telomeres shorten as a normal process of cellular division (which occurs all the time within our bodies). Each time a cell divides, the telomere is decreased in length until a critical length is reached, signaling cell death. This process of telomere shortening represents a ‘molecular clock’ that underlies aging. Usually telomerase enzymes rebuild your telomeres, but as we noted above, they have their own life span too.
Measuring age with telomeres
Telomere length is currently the best measure of your actual biological age compared to chronological age. It is also an important barometer of your overall health. Obesity is closely associated with chronic diseases, several cancers and premature death. Obese adults are found to have shorter telomeres than their normal weight counterparts. These findings support the notion that excess body fat may accelerate aging. Exercise, on the other hand, is found to up-regulate telomerase activity, which may provide the underlying molecular mechanism for the anti-aging effects of regular physical exercise.
Many human diseases of different origins that are associated with aging, as well as late stages of cancer are characterized by the presence of short telomeres. It then stands to reason that therapies directed at preserving telomere length may slow aging and retard the onset of age-related diseases.
Preserving telomeres with omega-3s
When people think of omega-3 fats from seafood, they often think heart health and fat loss.
However, they can now associate a new benefit to omega-3s: Longevity.
New research suggests that these special essential fatty acids may actually preserve telomerase activity, and in turn, prevent shortening of telomeres themselves.
Cardiologists from the University of California, San Francisco, and other hospitals measured telomere length over five years in 608 patients who had coronary-artery blockage and previous heart attacks. Researchers found that people with high levels of omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels.
This study focused on levels of omega-3s from marine sources, not from vegetable sources like flaxseed or walnuts. Omega-3 from plants don’t have the same effect on telomere length as seafood omega-3s, but still have other benefits, like improving the blood cholesterol profile.
Although all these patients had experienced some cardiac event, those with longer telomeres have less cellular aging and are most likely to live the longest with the most vitality.
The researchers in this study hypothesized that omega-3s work via two mechanisms to protect telomeres and preserve cellular health. First, omega-3s protect your cells against oxidative stress, a process that occurs in every one’s body and accelerates the aging process (free radicals and oxidative stress are one of the causes of age spots, wrinkles, joint pain and disease through cell damage). Second, omega-3s increase the activity of telomerase enzymes so that telomeres are always being rebuilt and preserved.
Marine Omega-3s for Healthy Longevity
Omega-3s from marine sources may be one way to preserve your youthfulness and protect against the damaging effects of aging. Think of omega-3 fatty acids (EPA and DHA) like little super heroes of the fat world: in one punch they knock down free radical enemies while helping telomerases keep your telomeres healthy and long.
Protect against the damaging effects of aging today!
Start consuming EFA Omega 3 Force Fish Oils Today daily and not only can it potentially protect against the effects of aging, but you may lower your cholesterol, better control your blood glucose levels and you may also have less functional pain.
Discover how to Reverse some of Father Times Tricks by clicking here
References:
Blackburn, E. H. Switching and signaling at the telomere. Cell 106, 661–673 (2001).
Shay, J. W. & Wright, W. E. Telomerase: a target for cancer therapeutics. Cancer Cell 2, 257–265 (2002).
Kim S, Parks CG, et al. Obesity and weight gain in adulthood and telomere length. Cancer Epidemiol Biomarkers Prev. 2009 Mar; 18(3):816-20
Wermer C, Furster T, et al. Physical Exercise Prevents Cellular Senescence in Circulating Leukocytes and in the Vessel Wall. Circulation. 2009 Nov 30.
Jeanclos E, Krolweski A, et al. Shortened telomere length in white blood cells of patients with IDDM. Diabetes 1998;47:482-6.
Gardner JP, Li S, Srinivasin SR, et al. Rise in insulin resistance is associated with escalated telomere attrition. Circulation 2005;111:2171-7.
Samani NJ, Boutby, R, et al. Telomere shortening in atherosclerosis. Lancet 2001;358:472-3.
Morla M, Busquet X, et al. Telomere shortening in smokers with and without COPD. Eur Respir J 2006; 27:525-528.
Farzeneh-Far R, Lin J, Epel E, et al. Association of Marine Omega-3 Fatty Acids with Telomeric aging in patients with Coronary Heart Disease. JAMA. 2010; 303(3):250-257
Friday, October 22, 2010
135 lb Barbell Turkish Get up
Check this madman Out!!
Now doesnt that 16 kg Kettlebell seem a wholelot easier?
**************************************************************
We've Been nominated for Service business of the YEAR!!
**************************************************************
If you have found that we have been helpful in anyway please goto
www.orleanschamber.ca
Vote for "Fitness Warehouse" under the Service Business Catergory!!
Thx
Hostyle
Now doesnt that 16 kg Kettlebell seem a wholelot easier?
**************************************************************
We've Been nominated for Service business of the YEAR!!
**************************************************************
If you have found that we have been helpful in anyway please goto
www.orleanschamber.ca
Vote for "Fitness Warehouse" under the Service Business Catergory!!
Thx
Hostyle
Tuesday, September 28, 2010
3 Principles crucial for success
1st principle - Consistency
Consistency Is everything - The best results come
from exercising and eating well daily. Doing so everyday
Day in and day out, week in and week out is what brings
Out the real changes.
All too often we start out hard and fast, we get focused
On our new lifestyle. Then something causes us to derail.
life throws us a curve ball, maybe work gets crazy or your
Kids get sick. The next thing u know you miss a week of training
Or your diet gets shot to hell.
Get back on track as quickly as you can, get a small workout in.
Don't stress yourself thinking you have to pound out the biggest
Workout in history.
Sneaking a quick 30 minute workout in will jump start your
Training consistency back on. Start training again and you
automatically start eating better again.
I believe that 30 mins a day 6 days a week is far more effective
When done on a consistent basis compared to spotty 90 minute
Plus workouts done hap harzardly throughout the week.
30 minute workouts are much easier to fit into one's lifestyle.
There is always 30 minutes available in your day.
A walk or cardio session can happen at 6 am in the morning or 11 pm
at night. You can do a bodyweight workout in a 6' x 6' space in front of
Your tv, in the garage or the basement.
1st principle - Consistency
Consistency Is everything - The best results come
from exercising and eating well daily. Doing so everyday
Day in and day out, week in and week out is what brings
Out the real changes.
All too often we start out hard and fast, we get focused
On our new lifestyle. Then something causes us to derail.
life throws us a curve ball, maybe work gets crazy or your
Kids get sick. The next thing u know you miss a week of training
Or your diet gets shot to hell.
Get back on track as quickly as you can, get a small workout in.
Don't stress yourself thinking you have to pound out the biggest
Workout in history.
Sneaking a quick 30 minute workout in will jump start your
Training consistency back on. Start training again and you
automatically start eating better again.
I believe that 30 mins a day 6 days a week is far more effective
When done on a consistent basis compared to spotty 90 minute
Plus workouts done hap harzardly throughout the week.
30 minute workouts are much easier to fit into one's lifestyle.
There is always 30 minutes available in your day.
A walk or cardio session can happen at 6 am in the morning or 11 pm
at night. You can do a bodyweight workout in a 6' x 6' space in front of
Your tv, in the garage or the basement.
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