3 Things You Need to STOP Doing in Your Routine

1. Not balancing pushing/pressing movements with pulling movements. An imbalance between the two will lead to a tightening and shortening of the pecs and anterior deltoids. Outside of the fact that this will have you looking like a hunchback, it will also lead to shoulder problems due the insufficient mobility of the scapulae/shoulder blades (Amongst a long list of other dysfunctions that can arise). To go along with this, a weak back will also limit your pressing strength. A strong back serves as the brakes and foundation that the pressing muscle work off of. Without them, they will fail and collapse. If you're currently lacking a strong back, set up your training in a 2:1 ratio of pulling to pushing.
2. Using the leg extension, leg abduction, and other machines. Machines work you in a fixed path of motion, unlike what is demanded from you in athletic function and daily life. This leads to incorrect movement patterns being trained, which can lead to eventual injury. These machines also increase joint stresses. Take the squat and leg extension for example. During the squat, the knee experiences increases in compressive forces. Compressive forces serve to stabilize the joint. However, during the leg extension, the knee experiences shear forces, which can damage and destabilize the joint.
3. Ignoring soft tissue, flexibility, and mobility work. Training and daily life habits can wreck havoc on your joints and soft tissue. If you do not address these issues, injuries WILL happen. Do not neglect improving these three areas. Moving properly will enable you to feel better and perform better.

No Nonsense Adjustments,

Kyle Bohannon, Certified Strength and Conditioning Specialist

Owner/Head Trainer

Strive Training

kyle@trainstrive.com

www.trainstrive.com

513-571-2950

How to Warm Up Part 3

In the conclusion of this series I want to give you a sample warm up you can use and adjust to fit your exact needs. In case you missed the first two posts, here they are (Part 1 and Part 2)

The Warm up (following foam rolling)
Increase Core Temperature
1A Jumping Jax 3x20
1B Push Ups 3x~30%-50% max number
1C Bear Crawl 3x pick a distance
1D Walking Lunge w/ Thoracic Twist 3x pick a distance
1E Cart Wheel 3x3 each side


Mobility/Flexibility
2A Kneeling Hip Flexor Stretch 2x10-30sec
2B Door Lat Stretch 2x20-30 sec
2C Scorpions 1x10
2D Fire Hydrant Circles 2x10 (Switch Direction on 2nd Set)
2E Kneeling Abductor Mobilization 1x10
2F Shoulder Dislocators 2x10-15

Muscular Activation
3A Glute Bridge 2x10 (5 second hold)
3B YTLW's 2x10 (3-5 second hold)

CNS Activation
4A Bench Jumps 2-5x2-5
4B MB Slams 2-5x3-5

I hope that with this template, and the entirety of this series, you can begin to understand the elements of an effective warm up. Does your warm up need to look like what I have above? Absolutely not. We are all different and have different needs. There are many acceptable ways to develop your warm up, the bottom line is making sure that whatever it is works to fill your needs of increased mobility, flexibility, and the improvement or acquisition of movement abilities.

No Nonsense Warming Up,

Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950

How to Warm Up Part 2

In Part 1 of this series I discussed how long a proper warm up should last as well as when you should perform static stretching. Today, I want to move on to the actual structure of the warm up and how to implement it for you.

Before you start squatting like the man Tom Platz, you gotta warm up right

Warm up Structure
1. Foam Roll/Self Myofacial Release




    There are no set in stone rules when it comes to self myofacial release, or self massage. A lot of it comes down to feel. With that said, most trainees don't have a good feeling for what their body needs thus, performing this work often should be done. Two tools you should definitely begin with, are a foam roller and a lacrosse ball. A good foam roller will run you $25-$35 and lacross ball can be had for $2-$3. Use the foam roller on larger areas and the lacrosse ball in areas such as the piriformis and anterior deltoid/pec minor and major.
     Performing this work will improve soft tissue quality, though make no mistake, it is no substitute for a real massage. As you improve use denser rollers, pvc pipe, medicine balls, etc. to continue to make progress. I would go into how I perform foam rolling, but that is a whole other post itself.


2. Raising Your Core Temperature
     Your second step in warming up should be increasing your core temperature to prepare you for the work ahead. Options to pick from can include general calisthenics such as jumping jax and push ups as well as using implements such as kettlebells, sandbags, dumbbells, etc. Note that if you chose to use external resistance as part of the warm up, keep the weights low. 
    Also during this phase, I like to make sure I train a wide array of movement vectors such as lateral movements, vertical movements, and rotational movements. I also try to include tumbling drills, animal exercises, and other gymnastic movements to get my body ready. Don't take your warm up lightly. Use it as another opportunity to improve power, stability, agility, flexibility, work capacity, and mobility.
    If your smart in your selection of exercises you can adhere to the principle of training economy and get more done in less time. An example of this would be including wheel barrel walks and spider walks in the warm up. By doing this you not only raise your core temperature, but are also working on shoulder and hip mobility(more on this later) as well as improving your athleticism. Talk about bang-for-your-buck.


3. Training Joint Mobilty and Flexibility
    Now that your core temperature is raised and your joints are lubricated, it is time to increasing your joints' mobility and flexibility. If you killed two birds with one stone like talked about before in the first phase, then you might not have to spend much time here, if at all.
     Your first priority  should be addressing the areas which will be directly influencing your training goals for the day. Secondarily, you could spend time on other areas which you need more work on to bring them up to speed, regardless if they play that big of a role in the upcoming training or not. Some individuals, for example, may need to perform hip mobility drills everyday if that is a limiting factor in their training. Also to note, the exercises should progress from ground base drills to walking drills. 
    This would also be the time to perform static stretching like talked about in the first part of this series. In case you missed it, I advised static stretching on areas which might inhibit proper execution of the upcoming lifts. Performing hip flexor stretches (1-3x10-30 secs) here would be beneficial for those who are about to perform a lower body day or have lower cross syndrome (talked about in part 1 of the Back Pain Insights posts). Also to note, don't limit the stretching to just the warm up alone. You can use them in between sets for active recovery, as well as to keep those areas from tightening up as you work.


4. Muscular Activation

    Now that you have started to sweat and have improved your mobility and flexibility, it is time to awaken dormant muscles. This phase can include glute activation exercises like the single leg glute bridge seen above as well as exercises to awaken the scapular rectractors and depressors such as YTWA's, both typically inactive muscle groups in untrained individuals.
     Being that all training is individualistic, you should fit the work towards your needs. If for instance you have patella femoral pain, exercises to awaking the vastus medialis oblique(VMO) would be highly beneficial. Peterson step ups, terminal knee extensions, and isometric single leg semi-squats are good examples of exercises for this.


5. CNS Activation
    The final phase of your warm up should serve to put on alert your nervous system. This will excite motor units to be prepared for the work ahead. What you perform here, like all of training, largely depends on what you have planed for the rest of the session.
     If you are about to perform a speed, sprint, explosive power, or change of direction session, the volume should be kept low during the warm up as you will be getting enough CNS(central nervous system) intensive work with the actual training session itself. Performing too high of a volume will impair CNS recover. 2-3 sets should be sufficient. However, if you are about to perform a strength training session, the volume can be slightly higher, but it doesn't have to be. 3-5 sets should do the trick. Again tough, be sure not to over do it. We are trying to excite the nervous system, not fatigue it. Some days you might feel you need a little more to get going, while on others less. Learning to listen to your body will allow your progress to soar.


In part 3 of this series I will give you an example warm up to make sense of all I have just stated. Stay Tuned!


No Nonsense Acclimation,


Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Traininer
kyle@trainstrive.com
www.trainstrive.com
513-571-2950

How to Warm Up Part 1

Sadly, many people's idea of a warm up today consists of performing a few minutes on the bike or treadmill, statically stretching for a minute or two, followed by maybe a few light sets of benching before performing their heavy work sets. What eventually happens to these individuals? Soon enough they are on the operating table being cut up for a torn pec. An effective warm up would have gone a long way in preventing this situation from arising.

But how do you go about performing a proper warm up? What should it entail? How long should it last? Should you perform static stretching? Hopefully, by the end of this 3 part series I will have answered those questions and then some.

Briefly, I want to initially address the question of how long a warm up session should last. Generally speaking, in most cases, a full warm up should last around 10-15 minutes. That's not to say that it always needs to be that length. If you are pressed for time, performing a quick 5 minute warm up focusing on key exercises that directly relate to the work you are about to perform is acceptable. On the other end of the spectrum, some times the warm up could last the entire workout. This would happen in the scenario in which you feel you need to deload for the day (due to fatigue, accumulated stress, physical break down, etc.) thus need to give your body a break. This workout would turn into a 30-60min workout focusing on general physical preparedness, recovery, flexibility, mobility, and any rehab/prehab you feel you need to perform. Regardless, 95% of the time your, warm up should last around 10-15 minutes. 

    

    Next the topic of static stretching should be brought up. As one of the most debated issues in the fitness, strength, and performance field, there are a lot of opinions on the matter, of which I have mine. Static stretching's benefit is an increased range of motion. This is highly beneficial and should be a sought after affect for many athletes. This benefit can lead to an athlete being able to get the most out of every exercise as well as achieve the necessary positions called upon them during competitive play.  However, static stretching's negative affect dictates when you should perform it.

    

     Many studies have now shown that static stretching reduces power output. Because of this, an athlete shouldn't perform it before a workout, in most cases. Doing so will negatively affect performance in the workout session. However, there are also times when it is actually beneficial to the athlete. Before a squat session for example, it would be smart to statically stretch the hip flexors to allow for sitting back properly in the squat and thus achieving the proper depth, optimizing performance. Stretching of the chest and anterior deltoids could also be done. This would allow for the proper positioning of the arms on the bar. Outside of those circumstances however, I advise static stretching to be performed after the workout, preferably later on in the day of on an off day to reap the benefits of an improved range of motion.

Stay tuned for Part 2 of this series where I will get into what exactly should be included in a proper warm up and how to properly construct it.

No Nonsense Physical Preparedness,

Kyle Bohannon, Certified Strength and Conditioning Specialist

Owner/Head Trainer

Strive Training

kyle@trainstrive.com

www.trainstrive.com

513-571-2950

Two eggs a day keeps the doctor away

Here's a link to a very informative article (got it from Jason Ferruggia of Renegade Strength and Conditioning) addressing the egg debate and whether or not you should include them in your diet. (Spoiler Alert: You Should)

Two eggs a day keeps the doctor away

Also, I am now accepting sign ups for Boot Camps. Pricing is normally $25 per Boot Camp and $90 for a month's worth(4 sessions), but if you sign up for a month's worth by April 30th, you'll pay only $80.

The demand will dictate the days and times, however, in the past, Boot Camps have been held on Saturday mornings. This isn't to rule out holding Boot Camps multiple times a week, again if the demand is there, we can hold it 2-3x a week

No Nonsense Information,

Kyle Bohannon, Certified Strength and Conditioning Specialist

Owner/Head Trainer

Strive Training

kyle@trainstrive.com

www.trainstrive.com

513-571-2950

Live to Your Strengths

On Saturday evening I tuned in to ESPN to catch the NCAA Wrestling Championships. In the first match I saw Anthony Robels, a senior from Arizona State wrestling in the 125 lb weight class against defending champion Matt McDonough. In Robels, I saw a wrestler with tremendous speed, power, and strength that ultimately lead to his winning of the match and the national championship. However, his dominance wasn't the astounding part. Anthony was born without his right leg.

ESPN did an interview with Anthony that they aired before his match about how he manages to succeed despite not having a right leg. One quote, which I can't recall exactly word for word what he said, was that he doesn't look and worry at what weaknesses he might have, instead, he looks at his strengths and how he can best use his strengths to ultimately win.

His message should not only be applied to wrestling, but life in general as well. Do whatever it takes to build upon your strengths and thus minimizing the impact that any weaknesses can have upon you achieving your goals. Anthony's success proves this. So whether you are competing for a national title, or trying to run a business, you must emphasize what you have and how you can downplay what you don't.

No Nonsense Living, 

Kyle Bohannon, Certified Strength and Conditioning Specialist

Owner/Head Trainer

Strive Training

kyle@trainstrive.com

www.trainstrive.com

513-571-2950

7th Grader Gets After It

These days the majority of children spend their free time playing video games, messing around on the computer, or starring for hours at the TV. Kids no longer take the time to play and get active. This leads to the chronic behavior of inactivity as they get older, and fatter, leading to the eventual mounting of health problems and the bills that come with those problems as they grow older.

More kids today need to take after JD, the 7th grader in the video, and work to improve themselves and set themselves up for success in their futures, both on the playing field and off of it. At his age, long term should always be the basis of the goals of training. Establishing proper exercise habits and techniques are critical. Combining basic calisthenics, lots of bodyweight drills, and many different modes of exercise that keep things fun, are the keys to the success of this long term outlook.

Youth athletes are like a sponge in that they soak up a great deal of a wide variety of stimuli, conflicting or not. Thus, they need to train in a way that serves this fact, developing a very large pool of athletic capabilities that they can thus call upon in the future when needed.

When in doubt keep it fun and stay focused with an eye on their futures.

No Nonsense Youth Development,

Kyle Bohannon, Certified Strength and Conditioning Specialist

Owner/Head Trainer

Strive Training

www.trainstrive.com

kyle@trainstrive.com

513-571-2950

Welcoming to the Strive Family

    I'd like to take this time to welcome JD Vanover to the Strive Training family. JD is a 7th grader who plays Basketball and Baseball as well as participates in track. He is a tough nose athlete who, so far has been able to handle everything I have asked him to do. 

    I knew he'd would be a great fit for Strive when his mom told me during our initial discussions that he was already hitting push ups and pull ups every morning with a desire to improve his performance. Doing the little things like that, at his age, is what is going to set him apart from his competition as he prepares to enter the demanding environment of Moeller High School after his next school year.

    Right now, we are expanding on the work that he has already been doing on his own, by working to build his relative strength with a combination of bodyweight drills and sled work. We are also training movement skills so as to attain and maintain athletic qualities as well as drilling proper movement mechanics in exercises such as bodyweight squats. This will all serve to build the necessary foundation he needs to safely and effectively handle the demands the I will ask out of him in the future.

If your an athlete or a parent of an athlete who wants to start elevating their performance, becoming the dominate force on the playing field, call us today at 513-571-2950 to schedule your FREE trial session.

No Nonsense Family,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

513-571-2950

How Many Reps?

When trying to achieve high levels of strength and mass, a primary question that many ask is how many reps should be performed. You'll often see bodybuilders, or just those who think they are bodybuilders, performing reps in the 11-15 range and sometimes higher. While this helps in the development of sarcoplasmic hyperthrophy (growth of non-contracting substance,which is a topic for a whole other post) it does little to increase the size and number of contractile fibers used for lifting heavy loads. This is often why you'll see bodybuilders who are all show but no go.

To develop a high level of strength as well as build thick dense muscle, you need to stay at 10 reps and below, with a few exceptions. Muscle growth is stimulated through a combination of two things, the weight used and the amount of muscular breakdown that occurred. So if the load is high and the volume low, you won't provided an adequate amount of volume for growth. Likewise, if the load is low and the volume high, the intensity isn't large enough to encourage growth.

If you are a person who responds better to lots of volume, you might be asking, "But Kyle, how will I get the stimulus I need?" The answer is to perform more sets. Instead of sacrificing the intensity (load used) moving from 3x5 to 4x12, and more than likely performing reps with bad form, leading to injury, as exhaustion crepes up, switch to 8x3 with the weight you were going to use for the 3x5 (Your 6-7 RM or a weight that has you leaving 3-4 reps in the tank during your sets of 3). So now you are utilizing a substantial load to promote gains while also providing the volume (24 reps vs. 15) you need.

However, that isn't to say that higher reps are completely bad. If your goals at the time are to develop some aerobic metabolic properties in the muscular tissue, such as increased capillary and mitochondrial density, than higher reps are a useful tool. Also, as mentioned before, if your a bodybuilder prepping for a contest, the sarcoplasmic hypertrophy (growth of non-contracting substance) given from higher reps can be of benefit as your contest grows closer. However, I'm gonna guess no one reading this is a bodybuilder.

Finally, higher reps can be used, with bodyweight movements. High rep push ups and pullups can be an effective strength developing and conditioning circuit. However, even so, I still general like to keep the reps in circuits like these between 6-10, often times adding weight. Push ups with a couple 45's on your back will definitely get you stronger and bigger.

No Nonsense Strength and Size Development,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

www.trainstrive.com

Are You Recovering?

Nowadays there seems to be a trend of thought in training that you must kill yourself day in and day out in the gym. Those who believe this classify the success of a workout based on their ability to walk and talk afterwards. If they don't look like someone who has had one too many, than the workout was a waste. Those are the people that have it all wrong. Those are the people who look the same and perform the same year after year after year. They are neglecting, outside of nutrition, the most important aspect of achieve your athletic performance and fitness goals, recovery.

Without recovery you will never progress. Without recovery, you will never succeed in training. Recovery allows your body to acknowledge the stress of the workout, and thus repair itself to a point above and beyond your previous levels. When it comes to training, the more is better philosophy does not apply. 

So what rules should you be following to assure for optimal recovery? Well here they are:

1. Your main lift (squat, deadlift, bench, military press, etc.) of the day needs to be the focus of your program. Less is more in training. If you are making progress on your main lift without extra work, then assistant exercises might do more harm than good, cutting into your recovery time. Consider getting in an effective warmup and then hitting your main lift and quickly getting out of the gym, reaping the benefits.
2. Keep the volume of the assistance work low if it is needed to correct imbalances or bring up weak points. Again, everything in your training session should be done with an eye towards recovery and improving your main lift.
3. Leave the gym wanting more. While you can have your 'gut check' days to challenge your mental toughness and your conditioning, on most days you should leave the gym feeling like you still have more in you. This will give you a chance to better yourself the next workout.
4. Avoid going to failure. Leave 1-2 reps in the tank on all sets. Slow grinding reps only serve to further stress your central nervous system and impair recovery, and can also lead to injury. With exercises such as deadlifts, it can take 2-3 weeks to fully recover.
5. Get 8+ hours of sleep a night. Bottom line, you need to sleep.
6. Don't forget your soft tissue, flexibility, and mobility work. Making those elements a part of your recovery plan will help you avoid injuries and bounce back faster from injuries when they do happen. Also, take the time for psychological recovery. Meditating, reading, or whatever else allows you to calm your mind will go a long way in avoiding burn out and keeping your spirits in a fresh state.
7. Avoid chronic elevations in cortisol. Acute cortisol increases are actually very beneficial(like it's role in the 'fight or flight' response). Chronic elevations however, can lead to depression, a loss of interest in training, weight gain, and depressed immune function amongst others issues. So how do you avoid this? Implement the first 6 steps.

No Nonsense Relaxation,

Kyle Bohannon, CSCS

Owner/Head Trainer

kyle@trainstrive.com

513-571-2950