Dropstep Acceleration

Trainer Workout 7/12/10

After power and balance, the PCPC team tackled a fast-circuit of upper-and lower-body isolations. Check it out.

Circuit 1
6 Slideboard Push Up (place hands on slideboard, slide upper-body to floor and push up, pulling arms back together)
Inverted Bosu balance triangles 30s each leg
6 Dumbbell Push Press
Side Bridge with leg raise 30s hold each side

Circuit 2 (Upper-body Emphasis 8-10 each)
Bent Over Flys
Bicep Curls
Front Raises
Tricep Dips on Bench
Lateral Raises
30 second rest

Circuit 3 (Lower-body Emphasis 8-10 each)

Dumbbell Squats
Single Leg RDL
Lateral Walking Lunges
Single arm tightrope dumbbell carries

These are to be done in quick succession with 30s-1 minute of rest at the end of the circuit. 

Questions about the program? Ask any PCPC Trainer! Be sure to pace yourself and complete in a safe manner at your own risk. Consult a physician before beginning any exercise program.  Enjoy!

Artichoke Spinach Dip

10 oz spinach
1 can artichoke hearts
1 bunch green onions
1 clove garlic
1 cup fat-free sour cream
1 cup grated Parmesan cheese
1 dash Tabasco
1 pinch salt
1 pinch pepper
1 tomato
1 bag whole wheat pita chips

1. Preheat oven to 350 degrees.
2. Drain 1 can of artichoke hearts, and chop them into small pieces. Place in a bowl.
3. Chop 1 bunch of green onions, and mince 1 clove of garlic. Add to bowl.
4. Chop 10 ounces of spinach, add to bowl, and mix.
5. Blend in 1 cup of fat-free sour cream, 1 cup of grated Parmesan cheese, 1 dash of Tabasco, and salt and pepper (to taste).
6. Mix all of the ingredients in a bowl, then transfer them to a food processor, and pulse until blended.
7. Put mixture in an oven-proof dish, and bake for 30 to 45 minutes (or until bubbling around the edges and browning on top).
8. While dip is baking, chop 1 tomato.
9. Take dip out of the oven, and garnish with tomato pieces.
10. Serve with whole wheat pita chips (a single serving of dip with a chip is 3 ounces).
Cook Time: 45 minutes     Serves: 10     Calories: 87     Protein: 6g     Total Fat: 4g

Saturated Fat: 2g     Carbohydrates: 5g     Dietary Fiber:     1.28g
Find this and more recipes yummy recipes at www.coreperformance.com/knowledge/recipes

Balance: Either you’ve got it or you don’t

by Will Hughes, BA, NSCA-CPT

While standing, hold your arms out to your side, shift all of your body weight on to one leg, and lift the other leg off the ground. Can you balance without holding on to anything?  Can you move your arms or leg and still stay balanced?  How about can  you close your eyes and stay balanced?

Unless you do this type of activity on a regular basis, you may feel a little unstable or just plain awkward. In any event, your body’s ability to recognize this feeling and respond to it is called proprioception, also known as balance. Balance is essentially your body’s way of knowing where your body position is relative to your surroundings. In unstable surroundings your brain sends signals throughout the body so that you can make the necessary adjustments to remain stable. Commonly overlooked in most general fitness workouts, balance training is a good way to help reduce chance of injury and pain. Having a good sense of balance is also very important when it comes to exercise progressions.

What are we doing when we train our bodies? Most of us are familiar with the phrase “muscle memory”. Muscle memory is essentially your central and peripheral nervous system communicating and telling your body what’s going on around you. In regards to balance training you are training your central nervous system to send signals throughout your body as quickly as possible so that you feel stable in an unstable situation. Essentially we are focusing our attention on a particular area of training so that when we need to focus on other external forces in our sport or everyday lives we can spend as little time as possible thinking about that particular area. A football player has enough to think about during a game than to have to focus on whether or not he feels balanced enough to run, jump, change directions, or tackle another player. So the idea is to train your body to do something so that you don’t have to think about it later.  We’re looking for balance to become like second nature.

Here’s some simple progressions you can work on at home or in the gym:
1.  Standing on one leg
2.  Draw the alphabet in the air with your free leg
3.  Keep your arms to your side
4.  Add a weighted object that you can move from one hand to the other
5.  Add an unstable surface to stand on with a bosu ball or air max pad
6.  Close your eyes

Once you feel confident in your ability to maintain balance on one leg you could also incorporate balance training in other exercises as a progression in your workout to make them a little bit more difficult/challenging. Take a basic body weighted squat for example. Normally you would stand feet parallel, hip to shoulder width apart, and squat. Now try a single leg squat (split squat or stationary lunge). Feet are now in a split stance with trail leg relatively straight behind you, and feet positioning is still hip to shoulder width apart. Now, keeping majority of your body weight on the front leg continue with your squat. There are even ways to progress further with your squat variations. You can elevate the trail foot, do a walking lunge, do step-ups, or use an unstable surface such as a bosu ball or air max pads.

At Prevail Conditioning Performance Center, we work on balance and proprioception everyday with our clients. 

William has been in the Santa Barbara area since 2002. Originally from Indianapolis, IN William received his B.A. in Mathematics from Earlham College in Richmond, IN. He played 4 years of football at the Div III collegiate level as a wide receiver and 2 years of Track and Field running the 400m, 200m, 4x400m relay, 4x100m relay and triple jump.
William began his path with personal fitness in 2007 when he earned his Personal Training Certification through the National Strength and Conditioning Association.  He is currently striving to work more closely with athletes. He has worked with summer football camps and enjoys working with young athletes to help them direct their athletic development. As well as working with athletes, William also does private training for general fitness, and leads core conditioning group fitness classes.
For further question, contact Will: will@prevailconditioning.com

Barefoot Running: Part 1

By Chris Ecklund, MA, CSCS, USAW
written for The Independent (Santa Barbara)
Fads drive me insane…

Low Fat Diets
No Carb Diets
The 300 Workout
Juice Diets
The “Lose 12 pounds in 5 Days” Diet
Low rise jeans, baggy jeans, skinny jeans
Bent-billed hats, Flat-billed crooked hats
Mullets, Fohawks

The next infomercial…?

Now that I’ve probably offended all kinds of people out there, let’s move forward. Those that know me could have probably guessed it and are happy I’m admitting to it. I don’t know that there is anything I possess that would qualify as “trendy.” I just can’t do it. It kills me to buy stuff that I know will go out of style or be worthless in a year or less. My shorts aren’t too long, too short, too baggy, too tight… Call me cheap. Call me getting old. Whatever. It’s probably all true. I’ll accept all of the accusations.

I’ve been in the fitness and Strength & Conditioning industry long enough to see that fads and trends just keep making their way into mainstream thought. What’s more frustrating than that is the fact that most are just re-packaged trends from 10-30 years ago.

The latest? Barefoot running. Have you read about it? Or are you already doing it?

Recent pop literature hit the market and has initiated a tidal wave of change within the running community. Chris McDougal’s 2009 book entitled “Born to Run” (http://chrismcdougall.com/) as well as a review of literature and primary research from Dr. Daniel Lieberman (http://www.barefootrunning.fas.harvard.edu) — Harvard Professor of Evolutionary Biology—has flipped the running and shoe industry on its head…or foot, as it were. It’s not limited to the running culture, though. You’ll find that Strength and Conditioning professionals on all levels are implementing such practices as agility workout in bare feet (http://www.training-conditioning.com/2010/03/06/baring_their_soles/index.php).

So what’s all the uproar about? After sifting through the mounds of online, hard copy and research literature we can probably boil it down to two primary issues:

1. In ancient times, nobody ran in shoes. Or, if they did, they were extremely simply in construction. Throughout that time, humans were apparently able to do it with little to no injury. See the comparison of heel strike running with and without shoes below (less impact force with correct ball-of-foot ground strike).

2. Several people groups continue to run shoeless (Tarahumara Indian Tribe, Kenyans) and are showing minimal injuries associated with running as well high levels of performance and health.

Interesting, huh? Taking a quick look back at our recent history and you’ll find the modern running shoe was developed around the 1970’s. This is when the big “aerobics” kick spurred by Dr. Kenneth Cooper hit the American scene. Also of interest at that time (and ever since) has been the increase of injuries associated with running. Soles of shoes got thicker and thicker. Eventually we had plantar flexed shoes so we could “heel strike with less impact” and roll into the stride. A few years later we added the heel cups and supinated arch support to add “motion control” because too many people had pronated (flat) arches. Forty years later with exponential growth in technology and information, what do we see when we take another quick look at the shoe industry? Shoe companies designing shoes that marketed as being so minimal that it’s almost like running in bare feet (i.e. FiveFinger Vibram, Nike Free, etc.). Perfect. In 40 years we managed to come completely full circle and end up right back where we started.

Sound like I’m starting to buy in to the “fad” I despise? Bare with me (pun intended).

I watch people run, cut, jump, lift, lower, push, pull and stabilize everyday. The simple truth is this, we don’t move that well. I see it in adults. And, what’s more frightening is that I see it in kids. I have seen elementary aged kids that don’t even know how to skip anymore. Something is wrong there. Hear me on this: making the switch from shoes to shoeless is NOT going to fix this problem. It is not the cure. There’s no magic there. This is where the trendy running sole meets the road, so to speak. However, that doesn’t mean there isn’t value in it for the right people in the right doses.

The research mentioned earlier, although inconclusive as of yet, is offering strong support that there may be value to this barefoot thing:

1. We have done it for much of history so why change now? Were we made for shoes or were shoes made for us (or neither)?

2. Good evidence that landing ground reaction forces differ between shod and barefoot athletes. Leiberman’s study shows increased ground impact in heel strike runners (heel contacts ground prior to ball of foot) and those in running shoes (who as a majority tend to heel strike).  (see figures to left showing shod and barefoot heel strike force–greater with barefoot but poor for both groups)

3. Heel striking during running increases both the braking (deceleration) force as well as breaking (literally adding to possible trauma of soft tissue and stress fractures of bones). Neither of these are beneficial.

4. Running in bare feet will most likely rapidly alter running mechanics toward efficiency. Why? Ever try running in bare feet and landing on your heel? It hurts! Generally the transition to a flat foot or ball of foot ground strike is a rapid adaptation that you’ll learn quickly or suffer the consequences.

5. Other research has shown landing and cutting ground reaction forces (http://www.training-conditioning.com/2010/03/06/baring_their_soles/index.php) are better in barefooted athletes. Why? It hurts more to land hard in bare feet so the body naturally decelerates more efficiently.

6. Cutting or changing directions in bare feet requires more muscular demand from the entire foot-ankle complex because there is no shoe to support or provide traction for it. Look back at basketball players in the 70’s and 80’s and notice how little support their shoes had. Anybody notice how ankle and ACL injuries have been on the rise ever since our shoes and playing surfaces got “better?” Makes sense, doesn’t it? Tape an ankle that isn’t injured to add support and what happens…the ankle gets weaker because the tape is doing the work.

So where does that leave us?

“Are you saying do it or don’t do it at this point?!” Neither.

When I recently posed this question to local chiropractor Dr. Neal Barry (who is an avid runner), the response similar. Citing a few current studies he mentioned that the literature is simply inconclusive at this point. There is support on both sides of the fence.

As for me, you’ll rarely hear me say “always yes” or “always no” to fitness or athletic performance questions. The truth (frustrating as it is) is that it depends on you. You can’t box and sell answers. What are your goals? What is your exercise/fitness, health, and training history? Do you have any foot limitations or biomechanical/structural issues? All of these and more must be considered by qualified experts.

I’ll leave you with this: let’s bring back some logic to our thinking. First, can we agree that popular literature (including this article) should not be treated as God or gold?! Because it’s in writing does not mean it’s truth. Second, progression. Going from zero to 60 in anything is unwise. We know it so live by it. If you’re going to go down this road, use slow gradual progress and ease in to it. And finally, if it hurts…stop!

Stay tuned for Part 2 when we’ll address more specific biomechanics of running, cutting and landing as well as why I think 75% of people in Santa Barbara who are “running to get in shape” should stop running.

Thai Chicken Salad

Cook Time 25 minutes
Serves 6
5 cups cooked rotisserie chicken
1/2 cup canola oil
3 tbsp peanut butter
1/2 cup lime juice
2 tbsp water
3 cloves garlic, minced
2 tsp ginger, grated
2 tbsp light brown sugar
1 1/2 tsp hot red pepper flakes
1/2 cucmber
1 carrot, grated
4 scallions, chopped
3 tbsp cilantro leaves, minced
1/2 cup toasted peanuts, chopped
1/2 tsp salt
1/2 tsp pepper
12 cups lettuce
1. Put canola oil, peanut butter, lime juice, 1/4 teaspoon of salt, minced garlic, ginger, light brown sugar, and red pepper flakes in blender and puree until well blended.

2. Transfer blended ingredients to a large bowl.

3. Add cucumber, carrot, scallions, and cilantro to the blended vinaigrette and toss to combine.

4. Add chicken and toss again.

5. Let stand for 15 minutes at room temperature.
6. Top with 1/2 cup of chopped toasted peanuts, and serve over a bed of lettuce.

Calories 560    Protein 51g     Total Fat 34g     Saturated Fat 4.5g
Carbohydrates 14g     Dietary Fiber 2g
Find this recipe and more like it at http://www.coreperformance.com/knowledge/recipes

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