Posts Tagged ‘training’

I’m revisiting this article again because there are some things i have learned. Despite getting body fat nice and low in 2016 and 2017 I had a defined midsection but a lean “bulge” in the  belly button region. Here are 3 new take homes if your midsection is not as defined as you like.

1)You are fat. Ab work does not spot reduce. Build some head to toe muscle, do sprint interval work. Control your caloric intake.

2)If you are not fat and still are cloudy and bulged in the midsection start treating the core area like any other muscle group and throw out the low intensity burny BS high rep training.

3)If you have some definition but have the bulge, the bulge could be present due to a few different reasons.

First some tight hip flexors can produce anterior pelvic tilt which can certainly create that illusion. Excess sitting and hip flexor work(leg raises, six inches, sit ups, feet hooked crunches, sprinting, kicking). Counter this with some basic hip flexor stretching. Get into the bottom position of a lunge with the back knee resting on the floor. Push your hips forward while maintaining an upright posture. Adjust the distance between your legs so that the shin on your front leg is in a vertical position. Hold for 30 seconds. Repeat on the other side. If you do not feel the stretch, tip your body sideways towards the hip of the leg that is in front of you. Also look at changing your core routine to let the hip flexors reduce their tone.

Second and in my own experience I had built a wall of lower abdominal muscle that was done in the absence of maintaining TVA coordination and strength. By allowing my stomach to bulge outward slightly during my crazy core moves I developed a tendency to relax the TVA group at rest and during activity. To wake up the TVA get down on all fours and allow your stomach to bulge downward. Next focus on drawing your belly button up and in towards your spine. Hold for 2 seconds. Repeat 10 times. In looking at your core work focus on maintaining this slightly drawn in belly button position during all of your moves.

Now here is the reprint from the article:

I wrote the following article many years ago. It appeared in a fitness magazine around 2000-2001 or so. Jessie asked me about it tonight so here it is.

Keep in mind the abdominal wall is a fast twitch beast and needs to be trained that way. I would not hesitate to deviate from the 10 rep sets listed to sets of 6-8 at some point, with 6 or 8 being the last possible rep you can perform in good form.

Treat your abs like other muscle groups. Burn does not mean definition it means lactic acid.

The eight “blocks” that one should be able to see on the anterior side of a very lean individual’s physique are known collectively as the rectus abdominus. If one looks to the left and to the right of the abdominal wall, one can see the external obliques. In the next layer, the internal obliques insert on the last 3 to 4 ribs and run posteriorly downward and diagonally towards the rear pockets of your pants.

The function of the rectus abdominus is to flex the trunk when in a supine position. The obliques perform a variety of actions. Unilateral contraction (one sided) of the obliques(external and internal), yields a lateral(sideways) contraction to that side. Rotation is produced by contraction of an external oblique and an internal oblique on opposite sides. Bilateral contraction of the obliques helps to stabilize the torso.

Aside from aesthetics, the midsection has other important functions as well. Muscles need to be strengthened in weight bearing positions, not just supported ones, especially the internal and external obliques, abdominals, hip flexors, hamstrings, and lower back.

Coordination in the lower abdomen needs to be developed before getting into rigorous ab training. There are 2 exercises that need to be mastered before proceeding. The first is the pelvic tilt. On a firm surface, lying flat on your back, roll your pelvis back, flattening your spine against the floor while your legs are bent and feet flat on the floor. Hold for a two count. Repeat for 2 sets of 12 repetitions. The second exercise is the 1 leg pelvic tilt. Lie down with knees bent and feet flat on the floor. Roll your pelvis back until your spine is pressing against the floor. Raise and lower 1 leg while keeping your pelvis rolled back. Repeat with alternate legs for 2 sets of 12-15 reps. 3-4 times per week is good at this stage since we are mainly coordinating, rather than strengthening.

After these exercises have been mastered, proceed to the pelvic tilt. This is the same as the second exercise but with 2 legs rather than 1. The knees are totally bent. This tests coordination between the psoas and abdominal musculature. When this exercise can be performed for 2 sets of 12 repetitions at 3 times per week, it is time to embark on complete abdomen training.

A good beginner routine has you training the lower abdomen first. If necessary, neurally prime the area with some pelvic tilts. Choose unsupported pelvic tilts as your first exercise which is the same as the coordinating exercise but with more extension at the knee. Go for 2 sets of 10 reps. Over the weeks, gradually increase the degree of extension at the knee to provide greater resistance. The goal is to do the exercise with full extension at the knee.

Next, we will move to the oblique region. Oblique crunches fit the bill here. If you have any existing back condition this rotational exercise should be avoided, however. Lie on the floor, bend knees, and point them to the ceiling using hip flexion. Your feet are up in the air. This reduces psoas contribution and stabilizes the low back. Place hands on your chest and place your tongue behind your teeth to stabilize neck flexors. Imagine a rope fixed to a pulley on the ceiling pulling your sternum upward. Twist at the waist on the way up as if you were going to touch your knee with the opposite elbow. Do not lead with the head, lead with the sternum. Repeat on the other side. 2 sets of 10 repetitions fit the bill.

Lastly, straight crunches minus the rotation as described are performed for 2 sets of 10 repetitions. To increase the difficulty on the crunch variations, proceed from hands on the chest to hands at the head to hands overhead, forming  a straight line at the torso.

This program is directed at beginners and should provide all the work necessary done 2-3 times weekly. When intensity is developed, frequency can be decreased. In addition, the use of a Swiss Ball can increase exercise intensity when progressing to the next level. After all, isn’t that what it is all about?

To perform the crunch variations on the Swiss Ball, carefully lie back on the ball with the small of your lower back draped across the ball. Spread your feet about shoulder width on the floor. Perform the crunch variations as described earlier. It will feel quite awkward at first, but the ab workout will feel tremendous.

When the crunch exercises performed with straight arms behind the head fail to provide enough difficulty to further stimulate progress, hold a medicine ball to provide some more torque for the abdominals to deal with. Be careful not to strain the shoulder joint. If you have any shoulder injury or discomfort with this at all, hold the ball under the chin instead. Maintain perfect form and remember to avoid using hip flexors. You will feel the urge to do so when working with increased resistance on the ab motions. When the unsupported pelvic tilt becomes easy, try the lower ab king which is the hanging reverse crunch. To perform this excellent exercise, hang from a chinning bar and slightly flex the legs(draw your thigh up towards your upper body)at the hip. Lock the legs with this degree of flexion at the hip! This is key! We want to work the lower abdomen, not hip flexors. Using your abs, curl the pelvis backwards until full contraction is experienced. Maintain the same degree of flexion at the hip throughout. Do not think of pulling the knees up to the chest. Curl the pelvis.

In closing, the importance of learning how to utilize the lower abdomen in abdominal training cannot be overstressed. This early foundational work will better enable you to recruit this group when performing all of your abdominal movements.

Advertisements

SFAS BOOT CAMP

Posted: October 9, 2017 in Uncategorized
Tags: , , ,

This will be a great experience for all involved. We hope to help our camp realize higher levels of fitness and improved body composition!

bootcamp october

Going back about ten years I caught hell from a head football coach whose team we had been contracted to train for strength and speed 3 days per week. His assistant coaches had spread the word that these infidels(my coaches and I) didn’t have the team hitting each muscle group. Coach called me to his office and was insane and yelled, “They are only doing 4 exercises each workout! No curls, no skull crushers, no leg press, no side laterals, no strip set forced rep banded madness!! “How can one gain from just 4 exercises Ed?!! This is ridiculous I can’t believe we hired you guys!” I calmly said, “Coach back in 2003 I worked up to deadlifting 415×20, Squatting 495×5, Chinning 5 reps with 115 pounds on my waist and Benching 315×5 with 5 exercises on Monday, 3 on Wednesday and 3 on Friday. No chemical assistance Coach. I was 37 years old Coach and weighed about 190 pounds. ” “Oh”, he calmly said. Well maybe we will try this out………… Keep it Simple Stupid.

This will be a chance for those not yet part of the SFAS family to check out the facility, observe some training, speak to our staff and to get an opportunity to sign up for 50% discounted functional assessments. All current and past SFAS family members are welcome to attend!

  • Meet Coach Ed and get a perspective on 40 plus years of trends and what is effective in training. What looks “cool” may not do much for the athlete at all.
  • Meet his excellent staff and observe some training
  • There will be an opportunity to schedule a 50% discounted assessment for attending
  • Of course some snacks(healthy!) and….some not so much2016-07-27 18.34.40

This will be a great experience for all involved. We hope to help our camp realize higher levels of fitness and improved body composition!

 

Here is our partially updated list! 1998-

STRENGTH, FITNESS AND SPEED INC. CLIENTS AT THE NEXT LEVEL

Ian Wild                               Baldwin                                                             Mercyhurst/Pittsburgh Steelers/Winnipeg

Russell Stuvaints                Youngstown State                                             Pittsburgh Steelers NFL

Cie Grant                             Ohio State University                                      New Orleans Saints NFL

Dom DeCicco                    Thomas Jefferson High School                      Chicago Bears NFL

Cory Tucker                        South Park                                                         Slippery Rock/Cleveland Browns

Dorian Johnson                  Belle Vernon                                                    University of Pittsburgh

Cassidy Walsh                    Seton LaSalle                                                    University of Pittsburgh

Nick Bowers                       Kitanning                                                           University of Pittsburgh

Sean Gerst                           Baldwin                                                             Muskingum

Evan Hannan                        Belle Vernon                                                    W and J

Matt Benicky                      Belle Vernon                                                    W and J

Nick Sweitzer                     Belle Vernon                                                    Georgetown

Justin Ivill                           Belle Vernon                                                    Bucknell

Jake Maxwell                      TJ                                                                       WV Wesleyan

Peter Metro                        TJ                                                                       St. Vincent

Adam Staudt                        TJ                                                                       Clarion

Sam Fareri                           South Park                                                         Clarion

Braden Pahanish                 TJ                                                                       California University

Andrew Wheeler                USC                                                                   George Washington

Ryan Harkleroad                 USC                                                                   Dayton

Zack Pateras                       USC                                                                   Allegheny

Aaron Matthews                 Clairton                                                             Pitt

Chacar Berry                       Ringgold                                                            Slippery Rock

Jake Stewart                        South Park                                                         Wooster

Jake Dixon                          Bethel Park                                                       Lewis University

Sarah Stanley                      South Park                                                         Ohio State

Andy Abreu                         Penn Trafford                                                   Laroche

Doug Altavilla                     Baldwin                                                             Mercyhurst

Evan Augustine                   South Park                                                         PSU Behrend

Austin Stephan                    USC                                                                   Baldwin Wallace

Ashley Baker                      Elizabeth Forward                                            Alderson Broadus

Mitch Nordstrom                              Bethel Park                                                       Waynesburg

Justin Vickless                   Brentwood                                                        W and J

Nick Vento                          Franklin Regional                                             W and J

Brad Villa                            South Park                                                         W and J

Bradon Toy                         Kittaning                                                           W and J

Anthony Levis                     Belle Vernon                                                    W and J

Austin Kemp                       Thomas Jefferson                                                            W and J

Justin Bauer                        Brentwood                                                        W and J

Trevor Morrow                   USC                                                                   W and J

Matt Hermessmann            EF                                                                      W and J

Ian Dobbins                         Belle Vernon                                                    Penn

Adam Cole                          Belle Vernon                                                    PSU

Austin Fields                       Belle Vernon                                                    Slippery Rock

Jake Sweitzer                      Belle Vernon                                                    Georgetown

Nick Scholle                       South Park                                                         Grove City

Chris Boff                           South Park                                                         Thiel

Carley Bogan                      USC                                                                   William and Mary

Christian Breisinger           TJ                                                                       Waynesburg

Pat Hall                               TJ                                                                       Princeton

Nick Fekula                         EF                                                                      Princeton

Natalie Fekula                     EF                                                                      Adelphi

Kylie Owoc                         EF                                                                      Ursuline

Joe Mascaro                       Bethel Park                                                       Case Western

John Mascaro                     Bethel Park                                                       CMU

Mike Brucker                     Bethel Park                                                       St. Francis

Brook Burns                       Laurel Highlands                                              W and J

JT Colosimo                       Seton LaSalle                                                    Waynesburg

Adam Ottaviano                  Seton Lasalle                                                    Slippery Rock

Logan Corrigan                   Bethel Park                                                       James Madison

Dakota Forsyth                   Bethel Park                                                       PSU

Zac Forsyth                         Bethel Park                                                       Tampa

Shane Mallon                      Penn Trafford                                                   Alderson broadus

Cole Costy                          TJ                                                                       Youngstown State

Brett Dadig                         Seton LaSalle                                                    Pitt Greensburg

Danielle Dadig                    Seton LaSalle                                                    Youngstown State

Luke Deanavich                  TJ                                                                       St. Vincent

Tony Devivo                        Freeport                                                                           Duquesne

Danielle Dindak                  Serra Catholic                                                   Westminster

Shane Fetsko                       South Park                                                         Marietta

Sean Gallagher                    Bethel Park                                                       PSU Behrend

Rachel Giannangeli            Gateway                                                             Clarion

Tracy Gibson                      South Park                                                         John Carroll

Justin Gorny                       South Park                                                         PSU Behrend

Dan Wanker                        South Park                                                         PSU Behrend

Carter Grote                       South Park                                                         Furman

Curtis Perz                          Norwin                                                              Wheeling Jesuit

Cory Owen                          Peters Township                                               James Madison

Gina Rock                           Latrobe                                                              Frostburg State

Shelby Lindsay                   South Park                                                         West Point

Laurel Lindsay                    South Park                                                         Edinboro

Corey Lostetter                  TJ                                                                       Fairleigh-Dickinson

Dave Martin                        South Park                                                         Waynesburg

Ben Webb                           GCC                                                                   St. Vincent

Chris Winkler                     South Park                                                         St. Vincent

Brian McDonough              Penn Trafford                                                   Concord

Corey Stanford                   Penn Trafford                                                   Catholic University

Connor McWilliams          Brentwood                                                        Alderson Broadus

Jake Murphy                       Bethel Park                                                       US Merchant Marine

Jake Wallace                       GCC                                                                   US Merchant Marine

Matt Naylor                        Belle Vernon                                                    Geneva

Rex Pearce                          EF                                                                      IUP

George Prota                      EF                                                                      Pitt Johnstown

Charlie Scharbo                  TJ                                                                       Carlow

Ryan Sciullo                       Kiski                                                                  W and J

Cam Smail                           Kiski                                                                  Grove City

Alex Minton                        Bethel Park                                                       Drake

Alexa Stahl                          Baldwin                                                             West Liberty

Cody Stolar                         South Park                                                         Allegheny

Brian Holland                     Bethel Park                                                       Allegheny

Evan Schweitzer                 Bethel Park                                                       Allegheny

Mike Wainauskis                TJ                                                                       Slippery Rock

Alexis Yanief                      TJ                                                                       Millersville

Lauren Yobbi                      South Park                                                         Duquesne

Jason Yobbi                        South Park                                                         W and J

Allie Yurkovich                  TJ                                                                       RMU

Rachel Stover                     TJ                                                                       Cleveland State

Hannah Zangara                  USC                                                                   Allegheny

Adam Mihoci                      Franklin Regional                                             California University

Mac Pope                            USC

Robert Plummer                 USC

Joe Laukitis                        USC                                                                   Saint Francis

Sydney Judkins                   South Park                                                         Sacred Heart

Rayshawn Bolden               West Virginia University

Tyler Trettin                        Bloomsburg                                                      Arena Football League

Jamar Foulks                       Mansfield                                                          Pittsburgh Power

Trent Jones                         Indiana University                                            Arena Football League

Beau Gibbs                          Northern Iowa                                                   Arena Football League

Mike Chiapetta                   Indiana University                                            Arena Football League

Dorin Dickerson                West Allegheny                                                University of Pittsburgh

Jon Ditto                             Gateway                                                             Penn State University

Ryan Einwag                       Baldwin                                                             Carnegie Mellon University

Rich Costanza                     Thomas Jefferson High School                      Maryland/PSU/Riverhounds

Tom Shirley                        Norwin                                                              Xavier

Chris Spegal                        Bethel Park                                                       Ohio

Jon Stewart                         Norwin                                                              Penn State University

Nathan Totino                     Seton LaSalle                                                    Duquesne

Renee Tomko                     Thomas Jefferson High School                      Louisville

Grant Serdy                         Upper St. Clair                                                  Princeton

Jonna Handra                      South Allegheny                                               UNC Charlotte

Brad Rodgers                      Norwin                                                              Robert Morris University

Tyler Urban                         Norwin                                                              West Virginia University

Andy Clifford                     Bethel Park                                                       University of Pittsburgh

Anthony Caruso                  Bethel Park                                                       Duquesne

Amanda Albitz                    South Park                                                         IUP

Mike Salopek                      Norwin                                                              University of Virginia

Cassy Sanderson                 Elizabeth Forward                                            Wheeling Jesuit

Zach DeCicco                     Thomas Jefferson High School                      Washington and Jefferson

Jordan Kelly                       Seton LaSalle                                                    St. Francis

Garrett Walz                       Seton LaSalle                                                    St. Francis

Brian Lattanzi                     USC                                                                   University of Buffalo

Brock DeCicco                  Thomas Jefferson                                                            University of Pittsburgh

Don Rhodes                        Norwin                                                              Georgetown

Rob McCall                        Thomas Jefferson                                                            Mercyhurst

Lyle Marsh                          Bethel Park                                                       Penn

John Schademan                 Bethel Park                                                       Colgate

Eric Olson                           Bethel Park                                                       Cal University

Cori Stark                            Belle Vernon                                                    Youngstown State University

Sydney Judkins                   South Park                                                         Sacred Heart

Shane Henkel                      Gateway                                                             Ohio University

Tarran Senay                       South Park                                                         NC State

Zach Zigmond                     Bethel Park                                                       Wheeling Jesuit

Tara Zollinger                                                                                                 University of Maryland

Lauren Dittman                   Norwin                                                               Colgate

Liam Krahe                         Bethel Park                                                         Northeastern

Rick Fehl                             Pittsburgh Central Catholic                              Mount Union

Zach Zigmond                     Bethel Park                                                        Wheeling Jesuit

Anthony Rusch                   Bethel Park                                                         Seton Hill

Christian Angotti               Thomas Jefferson                                               University of Dayton

Mike Carr                            Steel Valley                                                        Point Park University

Nate Wojciekowski           South Allegheny                                                 LaRoche

Jared Pratt                           Bethel Park                                                       Colgate

Evan Kelly                           Seton LaSalle                                                    University of Richmond

Jake Matthews                    Greensburg-Salem                                           Cornell

Jessie Vilkofsky                 Elizabeth Forward                                            Wheeling Jesuit

Adam Lazenga                     Bethel Park                                                       University of Pittsburgh

Riley Kern                          Elizabeth Forward                                            Washington and Jefferson

Ron Harris                          Baldwin                                                             Slippery Rock

Quinn Hood                        Baldwin                                                             Wooster

CJ Seitzinger                      Bethel Park                                                       John Carrol

Cory Spegal                        Bethel Park                                                       Mercyhurst

Garrett Wild                       Baldwin                                                             Mercyhurst

 

Matt Walbert                      South Park                                                         Pitt

TJ Matrascia                       TJ                                                                       Robert Morris University

Tim Petro                            Norwin                                                              Gannon

Ryan Luffey                        South Park                                                         LaRoche

Dave Kucenic                     South Park                                                         Cal U.

Ryan Sherry                        Bethel Park                                                       Allegheny

Nick Miller                         West Mifflin                                                     W and J

Bill Bendgen                       West Mifflin                                                     Thiel

Chad Bowman                     Franklin Regional                                             Seton Hill

Randy Bush                         Baldwin                                                             Bethany

Zack Landman                     Brownsville                                                       Marrietta

Alex Mace                           Bethel Park                                                       Juniata

Matt Didiano                       Franklin Regional                                             Penn State Behrend

Chris Rizzo                         Bethel Park                                                       John Carroll University

Brook Burns                       Laurel Highlands                                              Wheaton

Ryan Mihoci                       Franklin Regional                                             Lycoming

Matt Green                          Belle Vernon                                                    RMU

Tyler Sellew                        Belle Vernon                                                    California University

Spencer Lynn                      Belle Vernon                                                    California University

 

Danielle DeMay                 Bethel Park High School                                 Penn State Behrend

Dan DiNinno                       Penn Trafford High School                             Grove City

Jim Dittman                        Norwin                                                              Penn State Behrend

Megan Duncan                    Norwin                                                              Penn State University

Ryan Fehl                            Central Catholic                                               Mount Union

Matt Griffin                        Bethel Park                                                       Duquesne

Will Grunewald                  Mount Lebanon                                                Bowdoin

Ben Iannachione                 Baldwin                                                             Boise State University

Jason Kolodziej                  Thomas Jefferson High School                      Bucknell

Zach Kuba                           Shadyside Academy                                         NYU

Noelle Lyons                      Norwin                                                              Saint Francis

Paul Matthews                    Greensburg Salem                                            Hampden-Sydney

Dale Meinbresse                Upper St. Clair                                                  Quinnipiac

Jake Mihalov                       Thomas Jefferson                                                            Denison

Tony Mingone                    Brentwood                                                        Mount Union

Erin Montgomery                              Allderdice                                                         Allegheny

Mike Morante                     Peters Township                                               Dayton

Ryne Murray                       Upper St. Clair                                                  Westminster

TJ O’ Brien                         South Park                                                         Wheeling Jesuit

Casey Quinn                        Bishop Canevin                                                 Duquesne

Rob Ramsey                        Geibel Catholic                                                California

Franco Sebastiani                              Greensburg Central                                          Rochester

Drew Serdy                         Upper St. Clair                                                  CMU

Jake Serdy                           Upper St. Clair                                                  Maine

Erica Bilski                         Seton LaSalle High School                             Chatham

Tim Chapon                         Thomas Jefferson High School                      Pitt Titusville

Pam Coudriet                      Carrick High                                                     Carlow

Adam Cline                         Thomas Jefferson High School                      Penn State Behrend

Kara Stroup                         Mars                                                                  St. Francis

Dan Robb                            Thomas Jefferson High School                      West Virginia University

Mike Puskaric                    Serra Catholic                                                   Robert Morris University

AJ Little                                             Baldwin                                                             CMU

Brian Urban                         Baldwin                                                             Indiana University

Kristen Penska                   Norwin                                                              Juniata

AJ Ross                               Thomas Jefferson High School                      St. Vincent

Matt Bliss                           Bethel Park                                                       W and J

Alex Baroffio                     Bethel Park                                                       W and J

6 things my staff and I notice with soccer athletes over the last 15 years:

1) Everyone could use some more strength. All else aside, more strength makes you flat out more athletic. Power is your ability to recruit strength in a hurry and is a requirement during sprinting. Power also helps during cutting, jumping and kicking. Strength and stability keeps you from getting knocked off of the ball.

2) The athletes could use some more oblique and abdominal strength, stability and power. Your lower abdomen provides the anchor from which all movement can occur. This helps when you are kicking, jumping or sprinting. Have you ever watched a player run fast without the ball and look like he or she is speed skating? This tends to happen a lot with soccer. Sometimes it is motor and is a result of elbows that are flailing to the outside but more often it is the hips that are rotating. Force generated by the hip flexors and powerful arm action can’t be controlled by the body’s secondary rotational stabilizer, the obliques.  This produces a roll in the hips, a zigzag foot strike pattern and arm action that belongs on the ice, not on the soccer field. 

3) Many of the players use a crossover step to move laterally without the ball instead of an open step. Takes longer and is inefficient in moving short distances.

4) Many athletes do not dorsiflex(pull the toes up) at the ankle during planting and during the recovery phase of sprinting. This is sometimes not a natural occurrence, particularly with soccer players who must point their toes to kick! As the shin swings forward right before ground contact, a nice dorsiflexed ankle provides a shorter lever at the knee(easier to turn over) as well a more efficient ground contact in line with the hips, not in front of the hips. Dorsiflexed ankles also send a warning to the knee joint and hip joint that they need to be ready to fire in advance.

5)Many players have a false step that wastes time and is inefficient.

6)Many players overstride as witnessed by a late recovery  evidenced by the foot finishing “high” when observed from the rear. This is “braking” actually.

Contact us to fix these issues.

www.strengthfitnessandspeed.com