Check out this vid from the king of the underground: Zach Even-Esh!
If you don’t have gorilla strength… get it.
“How?” you ask…
Check out this vid from the king of the underground: Zach Even-Esh!
If you don’t have gorilla strength… get it.
“How?” you ask…
SICFIT Austin has opened its doors, and classes are starting to fill up! With Zach Thiel leading the way, SICFIT Austin will soon become Austin’s premier olympic lifting training facility. If you want big gains in your strength, speed, flexibility and explosiveness: this is the place, and the time is now. Olympic lifters are lean, quick and incredibly strong, and are often touted to have some of the highest vertical leaps in all of sports.
Many of you out there are crossfitters, looking for a way to better your technique and dial in on the basics. Many of you are already proficient in the olympic lifts, and are looking for a place to call home. All of you have that home: SICFIT Austin.
Lori and Sally are two of the first of SICFIT Austin’s olympic lifters. Talk to them and find out what they’re up to!
Taken from: www.performbetter.com (link following article).
Static Stretching (Balanced Body Series) by Gray Cook
Mike Boyle is talking about killing kittens and other terrible things…………….
Recently I had an opportunity to hear my good friend, Mike Boyle give a talk at a Perform Better Summit. In his opening statements he made mention to the effective use of static stretching in some of his programs. Some attendees in the room would have had a more positive response if Mike had said, “hey guys let’s go kill some kittens”. It was almost like Mike had to defend static stretching, even though there is some research showing its effectiveness. Research also shows some more efficient ways to get muscle length to change. I’m not going to waste your time with those references at this point; A Goggle or Medline search can help you with that. Dr. Stuart McGill has stated that “static stretching deadens the muscle from a neural perspective – diminishing the stretch reflex and reducing peak strength and power” and I agree with this statement. Over a long period of time I feel that indiscriminately holding static stretches will create more problems than it will correct. So why am I saying Mike and Stuart both have a point. Let me explain:
I would like to lend my support and admiration to Mike for sticking to his guns about static stretching. Mike is an excellent teacher and coach. He teaches by example with a quick eye for practical application. I think he talks about static forms of stretching because of the results he observes when trying to change and improve movement patterns as well as educate his athletes and clients. Many people would be surprised that I’m an advocate of static stretching but, I definitely think it has its place. Scientifically, there may be better, quicker and faster ways to develop muscle length or change and maintain muscle length; however, they require a higher level of expertise, are more technique intensive, and usually have a more significant learning curve for the user than static stretching. Let me go over some of the benefits of static stretching for the user.
As a personal trainer, performance specialist, or rehabilitation professional, you may screen or assess someone who has less than optimal range of motion. You may identify that muscle length is a problem and therefore want to improve muscle length. The first order of business is achieving agreement with the client, athlete, or patient. You must make sure that the individual has an appreciation of that which you have discovered. You can take the movement pattern (squatting, lunging, backward bending, etc.) that presents them with difficulty and find safe static stretching positions within that pattern that actually make them completely aware of their specific limitation. It only takes a few other individuals doing the same stretch with no difficulty to let them know they have a deficiency. You then have an opportunity to say to them, “This is your priority”. They are immediately aware, both externally by watching others move, and internally by feeling their own restrictions that a barrier does exist. All the exercise in the world will not change their movement without attention to this limitation. It may be obvious to you, but you must drive this point for them. Further more, if a left-right asymmetry is present, there is yet another dimension of appreciation afforded to the user. This opens a discussion of injury prevention and movement efficiency. Most of the research data that we are currently collecting points towards left-right asymmetry as a huge problem and underlying reason for compensation. Using a static stretch position to allow your client, athlete, or patient to have an appreciation of a left-right asymmetry is invaluable. You have given them both a perspective of a problem or limitation that they currently have and a baseline measure that they can re-check every day before and after every training session. They can gauge the effectiveness of the other mobility techniques you employ on their simple and primitive baseline static stretch. The static stretch offers them a safe, proprioceptive awareness of where the restriction is, and making that awareness raise to the conscious level will help them appreciate the holistic approach that you are taking with them.
Now that you have shown them a barrier, you can educate them as to how this barrier can be overcome. You can break out some cool foam roll stuff, or fancy Stick work or even some great PNF technique to accelerate the resetting of normal muscle tone.
Then ask them to try the static stretch again. Sit back and enjoy the “Wow” moment.
Here are the steps:
Note that I’m now using the word tone instead of length because muscle length is usually a physical representation of muscle tone. Tone is simply a characteristic of a skeletal muscle brought about by the constant flow of nerve stimuli. This tone creates the resistance to stretching. Abnormal muscle tone can be defined as:
You can also introduce yoga postures. Yoga can be very helpful because the focus is on breathing. Many don’t understand the natural, protective reflex response, to tighten up, when we come upon a barrier like a tight muscle. We breathe shallow, grimace with our facial muscles, and push, thinking that if we just push a little harder, the barrier will yield. We somehow think the tight muscle will give in. But, very often, the individual with a flexibility problem will actually tighten and contract the muscle that they are trying to stretch. The reason the muscle is tight in the first place, is probably because it is being used improperly. This muscle may be activated twice as frequently as it should because of a lack of muscle strength or coordination in another area of the body. This muscle is actually tight because it’s protecting itself; it’s been overused and it’s generally fatigued. Part of its protection involves shortening its length to reduce its workload (contractile length) and guard against unforeseen stretching. Pushing the stretch can actually, in some cases, make the muscle you’re stretching contract even harder. This is a great opportunity to educate your athlete, client or patient and talk to them about breathing. Deep slow breaths with a relaxed expression can make a huge difference. Take a big, deep inhale breath, and enter the stretch on the super slow exhale breath. Repeat this same slow cycle the entire time you are in the stretch position.
Another thing we learn from yoga is that many of the stretches actually require you to support or brace your body in such a way, that you are not just lengthening one muscle, you are statically stabilizing with another. It is this static stability that allows you to elongate the muscle on stretch. Many of the yoga postures require you to hold yourself up in proper postural alignment while elongating one segment. This proper alignment is not simply done for aesthetic purposes; statically stabilizing your body while elongating another part of your body is more functional. It looks like static stretching, but there is a lot of stabilization going on. You do not sink and sag into a stretch, you hold your body erect, breathe into your diaphragm, and allow the segment that you are stretching to elongate. If you force it, it will contract. As you reach your barrier, breathe, tighten or hold the supporting parts of your body with more conscious control and watch the length come back to the area of your stretching focus.
I truly feel that there’s a lesson in life here. When you reach a barrier, do you push and grimace and force, or do you breathe, assess your surroundings, check your alignment and ease with patients and caution into unfamiliar territory?
One last thing you need to consider is how you actually think about muscle tightness. To help work this out, ask yourself this question on a daily basis for at least two weeks; what drives the tightness? Obviously, we are talking about static stretching because we’ve all uncovered tightness. We all know the need to reduce or resolve that tightness, but tightness in and of itself is not the problem. There is something causing the tightness. What is behind it? What is driving the tightness? Usually you will find muscle tightness is a by-product of inefficient movement patterns where muscles unnecessarily have to compensate or work overtime to help you achieve your fitness and athletic goals. Many people think, ‘well, if I just push harder or exercise longer or lift more, the problem will work itself out’. Not necessarily so. If anything, activity will reinforce a compensation, unless it is identified and addressed at its most primitive and fundamental level. My point is, if you don’t have the basic mobility and stability for a ground based activity, like a posture from yoga, a deep squat or side plank position, then performing a hang clean, plyometrics or an advanced Pilates moves is really not what you need to be doing. You need to go back and get that fundamental primitive mobility and stability when you are connected to the ground. When you become proficient you can build on that.
Learning for yourself to answer the question, ‘where does the tightness come from’, will help you educate clients and athletes about their own flexibility. When they say to you, ‘why do you think my hamstrings are so tight’, say, ‘I think they’re tight because you are using them that way’. I think that improving your movement patterns such as squatting and lunging and balancing on one leg may activate your glutes, and by activating those glutes, we reduce the dependence on extra hamstring work. Those hamstrings will actually become more flexible and functional, when they are not overworked. One of the catch-phrases I always like to state in my workshops is very simple, but very complex in its application:
“Don’t go for length in one place, if you don’t plan on adding strength in another place.”
And, for every small bit of length that you gain in one place, make sure you add a piece of strength in the other. That length you are taking away is the body trying to create stability in a muscle that wasn’t made as a stabilizer. These muscles are often found to be tight.
Below is a list of muscles prone to tightness and prone to weakness. You can see that the muscles prone to tightness are actually movers, and if they are used as postural stabilizers, will often get tight. You will also notice that the muscles prone to weakness are actually postural stabilizers, and if they are not used efficiently, or if poor alignment does not allow them to activate automatically with movement, they will actually become weak with disuse.
Janda’s functional division of muscle groups:
|Muscles Prone to Weakness:
||Muscles Prone to Tightness:
*This list is not intended to create controversy. I realize that this list was constructed some years ago and some may consider one or two muscles are misplaced. I prefer to look at the concept that Janda has introduced. He is showing us a concept of patterns. The weakness causes the tightness and the tightness causes the weakness. You cannot just fix only one because they are mutually dysfunctional. Also note that the list of ‘muscles prone to weakness’ usually function as stabilizers and the ‘muscles prone to tightness’ usually function as movers. Why not consider one of the underlying causes of muscle tightness to be a dysfunctional stabilizer system that causes movers to shorten in an attempt to create support. Simply stretching muscles that appear tight will only address part of the problem and will rarely get to the cause.
Summery of static stretching points with comments:
In closing, I would like you to understand that I do support static stretching, for the simple fact that it helps make the individual aware of their most basic limitation. It makes them think! It causes an open exchange of ideas of where the limitation has come from and what can potentially result if the limitation is not addressed. It’s easy, simple and uncomplicated. They can reproduce it, and hopefully, you will start adding more functional movements on top to keep the flexibility issues from returning. Assure them that the static stretching is necessary but only temporary. If you do your job you can turn the improved muscle length into functional movement. If movements remain functional then muscle length has no reason to return to its previous limited state. Mike is right on the money with his static stretching comments. People need time to understand and get reconnected with their body. Once this understanding is present then introduce them to more advanced techniques. I can’t think of a better way to make this point, than with some simple static stretches to show people, ‘here’s your problem’, ‘here is what I’ve found’, ‘here is where you will need to focus’. This sets you up to say ‘now, I’m going to show you some advanced and fancy stuff’, but you will always have a baseline and a perspective of where that original limitation was. If you don’t show them that, they’re not going to know how good you are.
Oh yeah…. I don’t really think Mike has problems with kittens.
We have been working hard, and lots of changes have taken place over the past month: adquisition of the SICFIT facility, cleaning, painting, pressure washing, sweeping, painting, placing orders with Rogue Equipment, electrics upgrade and did I mention painting??
SICFIT Austin Garage Gym is in its infancy. This is our baby, and it will soon grow into a MONSTER of a facility… The best and most knowledgeable trainers and coaches Austin has to offer will train the hardest working, most dedicated individuals looking for an athletic edge. This will be the Mecca of elite training. Classes will be sold out – stay tuned for updates and announcements!
The only question that remains is… Are you ready?
And now for your reading pleasure:
Safety and Injury Prevention Aspect of Weightlifting
Various studies were done showing Olympic weightlifting to be the safest form of resistance training there is. One study assessed the injury potential and safety aspects of weightlifting movements and Olympic weightlifting proved to be the safest (Stone, Injury). Another aspect that keeps many people away from weightlifting is the supposed fatal injury to the back. Again this is a false assumption spread through ignorance. A study was done comparing weightlifting to a control group of normal active men and their back pain was assessed. It turns out that only 23% of the weightlifters experienced back pain compared to 31% of the normal active men (Granhed). Another study was performed concerning the injury per 100 hours and yes again weightlifting faired better than other forms of resistance training. In fact, for weightlifters the injury rate was less than half of the other forms of weight training (Hamill). Weightlifting training and competitions together are much safer than other sports such as football, basketball, soccer, etc (Stone, Muscle). It is clear to see that Olympic weightlifting is an extremely safe form of resistance training and sport for people to participant in.
Body Composition Effects
Another benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in “traditional splits” for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!
Another important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tricoli). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group (Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability.
Effect on Bone Mineral Density
Olympic weightlifting can also help prevent osteoporosis. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Remember a solid dense bone is much better than one that looks like a honey comb! A study involving elite junior Olympic weightlifters compared their BMD, at the lower back and the neck of the femur, to an exact age group and an age group ranging from 20-39 year old men. The elite junior Olympic weightlifters BMD were found to be significantly greater then the age matched group and greater than the 20-39 year old men (Conroy). It is suggested that the high overloads of stress from Olympic weightlifting have a major influence on BMD. Again Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures.
One aspect of Olympic weightlifting that people enjoy is the lifts themselves. People enjoy the feeling of the barbell being weightless as they drop underneath it or they enjoy the speed that it takes to complete the lift or maybe they just enjoy mastering a technical skill. For most people there is a larger sense of satisfaction that comes from successfully hitting a personal best in the snatch or clean and jerk than finally getting those 19 inch arms or something along those lines.
Information from: www.owresource.com
Want to get strong like these animals? Let Zach Thiel show you the way…
SICFIT Austin is the region’s first premier athletic performance facility. The Central Austin garage gym offers a curriculum that combines several of the most proven performance training and muscular recovery methods in North America: Underground Strength™ training, Center for Athletic Performance Elite™ conditioning, CrossFit Football™ power work, Russian Kettlebell™ agility, and Sport Speed™ coaching. These methods combined with a program improving an athlete’s muscle recovery, neuro-endocrine response, whole nutrition, advanced supplementation, Olympic weight lifting, and body weight gymnastic movements, have been proven to greatly increase athletic performance while decreasing injury potential.
SICFIT Austin isn’t for every athlete. But if it’s for you, you’ll feel at home around dynamic, experienced, and caring coaches who have performed at the highest levels of their craft. We welcome you to our garage.
Olympic Lifting Platforms are in at the SICFIT Austin Facility! Check out the class times:
Olympic Lifting Classes:
SICFIT Austin will open it’s doors on May 3rd to a small group of men, women, and up-and-coming High School athletes looking to take their training to the next level. We will take on Olympic Lifting, Speed & Agility Work, Off Road Training, Strength & Conditioning, Endurance, and more. Class size will me kept to a minimum so you can get the most out of your training during every class.
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