Exciting New Developments

Exciting New Developments

As you may have noticed it’s been a couple months since we’ve gotten a newsletter out to you. It certainly hasn’t been for lack of desire (or content, for that matter). Point in fact it has been quite the opposite. So many exciting things have been happening at Prevail—and have been happening so quickly—that we have simply been trying to keep our heads above the waterline.

Now that Summer is here and we have the opportunity to take a breather, allow us a moment to share the news with you:


1. Satellite Prevail Conditioning Performance Centers emerge!


a. Santa Barbara Polo & Racquet Club: many of you have noticed on our blog or Facebook pages, as of the first of July, Prevail has developed a new and exciting relationship with the SBPRC to provide our industry-leading Strength & Conditioning, Fitness and Nutrition services onsite for their members, guests and Professional/Recreational Polo and Tennis players. We are thrilled and honored to be able to offer our services at the SBPRC. They have a rich tradition with over 100 years of history in Santa Barbara.



b. Hayashida & Associates Physical Therapy: a longstanding relationship between Prevail Conditioning Hayashida & Associates Physical Therapy has given rise to a new venture that we are equally as excited about. For nearly the past 6 years, Prevail and HAPT have worked closely to care for and work with clientele to maximize health and performance. Effective July 9th, HAPT has brought Prevail Conditioning in-house to oversee and develop Strength & Conditioning, Fitness and Post-Rehab programming and training. HAPT has a respected reputation for being among the best Physical Therapists in Santa Barbara and a leader in the industry, so a partnership between HAPT and Prevail was a natural fit. 


*We are available to take appointments or schedule you for group training at both locations effective immediately!


2.  Jill Latham, MS, RD, Sports Dietitian Joins Prevail Conditioning: 
A long-awaited void has finally been filled! As you know, Prevail Conditioning prides itself on offering the highest level of a Holistic, Multidisciplinary approach to Performance and Health in Santa Barbara, CA. As such, we have been searching and waiting patiently for a Dietitian that would be the right fit for our team atmosphere of experts. She is finally here! Jill Latham joined our team this July and is already off and running offering a full spectrum of nutrition services that support health and wellness, performance and the rehabilitative process of physical therapy. Prevail Conditioning clients!…contact Jade Mundell to find out what free services are available for you now. For those interested in Jill’s ongoing services, consultations, meal-planning, etc., contact Jade at jade@prevailconditioning.com to schedule an appointment and further your progress!

Its About More

Its About More
By: Chris Ecklund, MA, CSCS, USAW
It’s a common thing.  I’m sure many of you have dealt with it or thought about it or labored over it as I currently am.  Whether it relates to your business or job or personal life.  It’s not an easy thing to do though it’s a helpful thing to do…your Mission Statement.
Over the past several months (well…past year if I’m honest), we’ve been in development of our new website for Prevail Conditioning.  Cool.  Fun.  Horribly difficult.  (*And might a throw a quick shout out to our web designer, Stephanie Rose, as she has been SO patient and supportive of me through this process that I have dragged my feet on like stubborn mule.  Steph, thank you for putting up with me in this brutally long process).
…anyway…
As we’ve been working on the site, the issue of the Mission Statement inevitably came up.  I knew it was coming.  I knew we needed to address it.  I dreaded it.  It’s just not an easy thing to do—this process of defining yourself/your business.  But we began to tackle it (and still are trying to tackle the elusive beast a bit).  You have to deal with issues such as who you are, who you want to service, what drives and motivates and brings you passion, why you do what you do, who your ideal audience is and who you can best service…what makes you, YOU.  I feel like it’s trying to describe everything your career journey has been about into 3-5 sentences in a way that is catchy so people will want to read it and are drawn in by it. 
My whole career and business in a catchy phrase?!…Good grief.  Does life get any more fun that this?
After a time we pulled some thoughts together. We figured some things out (thanks Jade and Peter for bearing with my crazy brain and walking through this with me).  And it was essentially this:
“It’s about more…”
Prevail Conditioning is about more than Strength & Conditioning
Prevail Conditioning is about more than Personal Training
Prevail Conditioning is about more than Physical Therapy
…or group training
…or nutrition
…or any of the other services we offer in our center.
It’s also about more than achieving a 4.4 second 40 yard dash or even getting that person out of pain and back to function who’s been incapacitated for the last 3 years with back pain.  Are those wonderful things?  Are they worthy pursuits and things we want to offer our clients?  Of course they are…and we do.  But those are neither the beginning nor the end for us.
It is about walking through life with people.
It is about the process.
It is about the learning, the journey, the education.
It is about becoming and finding who we are and why we are here.
So perhaps I should pose the question to you:
What is it about…for you?

Strength Training for Runners: Part II


Strength Training for Runners: Part II

By Jacob Goodin, BS


In the first installment of this series, we discussed the rationale behind strength training for endurance athletes, and emphasized that it is important to perform non-running-specific work if it allows you to train at a greater volume or intensity without getting injured.  In Part II we will present you with 4 ways that strength training both directly and indirectly improves running performance.

1. Indirect: Lets you train with greater volume and/or intensity

This point can’t be stressed enough. A program that addresses general physical preparedness (GPP) raises the durability of the body’s mechanical systems, allowing it to better absorb and adapt to the stresses that all those track intervals, long runs, and hill sprints put it through.  Although this is an indirect effect, it is by far the most important.  For more on this, see Part I.

2. Direct: Increases stride length (SL)

In intermediate and veteran runners, chances are that leg strength and power have plateaued, and even decreased from starting levels.  The body has developed adequate strength to propel itself forward a certain distance with each step (SL), and if you multiply this by the number of steps you take per minute (stride frequency, or SF), you get your running speed.  With this knowledge, lets take a look at the typical female collegiate runner.  Her training consists of long runs, threshold runs, interval work, short sprints, and even certain plyometric drills like bounding and skipping, so obviously she is working one end of the strength-power spectrum quite well.  She has a current 1 mile PR of 5:11, and a video analysis of the race reveals that her SL was 6’2” (6.17 feet/step) and SF was 165 steps/minute (which, if you do the math comes out to a 5:11 mile).  If this runner adopted a strength program that addressed posterior chain strength, power, and stiffness and thereby increased the SL that she could sustain in her mile race by 1 inch (without any decrease in SF), then on paper she can now run a 5:07 mile.  The competitive runners reading this know that those 4 seconds can mean the difference between advancing to the next round or going home, winning or losing.


3. Direct: Increases stride frequency (SF)

Continuing with the above scenario, if through proper neuromuscular training this runner could increase her SF from 165 steps/minute to a more optimal 170 steps/minute, while maintaining a SL of 6’3”, she would now be able to run a 4:58 mile.  This type of change takes not only a very conscious effort during running, but also an increase in the nervous system’s ability to contract and relax quickly and sustain it for the duration of the race.

4. Direct: Improves stride efficiency (SE)

This female runner can work on increasing her SL and SF until the cows come home, but if she doesn’t also improve her stride efficiency (SE, also known as running economy), she will never reach full potential.  SE is a lot harder to quantify than SL and SF, but is defined as the energy expended per stride at a given speed.  Decrease the energy expenditure per stride, and suddenly you can run for longer at the given pace before tiring.  Spending more time running is the best way to accomplish this, and most runners already do that.  But runners should also be ironing out asymmetries and muscular imbalances, stretching and foam rolling tight and adhesed tissue, and strengthening weak muscle groups.  This will all contribute to a crisp, more stable running form that loses no energy to small accessory motions, inefficiencies, or unstable joints.  In other words, all of the runner’s energy will go directly into forward propulsion instead of being lost somewhere along the kinetic chain.  This will lower the energy cost of running and ultimately allow the runner to hold her speed for longer.

Wrap Up

If you are serious about tapping into your full potential as a runner, then it’s time to get serious about utilizing the full spectrum of training available to you.  Adding a consistent and well-coached strength routine to your training will not only allow you to add volume and intensity, but could very well make the difference in your long-term development through improvements in SL, SF, and SE.


Sources:
Hogberg, P. How do stride length and stride frequency influence the energy-output during running? Arbeitsphysiologie internationale Zeitschrift fur angewandte Physiologie, 14(6), 437-441.

Gentil, P., Oliveira, E., & Bottaro, M. (2006). Time under tension and blood lactate response during four different resistance training methods. Journal Of Physiological Anthropology (Vol. 25, pp. 339-344).

Cavanagh PR, Kram R. Mechanical and muscular factors affecting the efficiency of human movement.  Med Sci Sports Exercise 1985; 17 (3): 326-31

Dolezal BA, Potteiger JA. Resistance training for endurance runners during the off-season. Strength Cond 1986; 18 (3): 7-10

Rutherford OM, Greig CA, Sargeant AJ, et al. Strength training and power output: transference effects in the human quadriceps muscle.  J Sports Sci 1986; 4: 101-7

Tanaka H, Swensen T. Impact of resistance training on endurance: a new form of cross training? Sports Med 1998; 25 (3): 191-200

Paavolainen LM, Nummela AT, Rusko HK. Neuromuscular characteristics and muscle power as determinants of 5-km running performance.  Med Sci Sports Exerc 1999; 31 (1): 124-30

Youth Sports Performance Enhancement at Prevail

A long time desire for Prevail Conditioning has been the introduction of a Youth Strength and Conditioning Program to the services that we offer.  After a couple years of preparation, this summer we kicked off our Youth Sports Performance program.  It is something that through years of experience and research (click link to read), we believe is both a need in the industry as well as fitting with the Long Term Athletic Development Model that we promote (see figure below).
If you haven’t checked out what Prevail Conditioning has to offer, come take a look this summer at the wonderful things we are doing with our Youth Sports Performance Program to help kids improve foundational movement patterns, increase and explore motor learning, decrease injury, and have more fun playing games and sports.  Check our group times and availability (click here)
For more information regarding Youth and the appropriateness of Sports Performance training, read this short article posted on the National Strength & Conditioning Association’s (NSCA) page.  The NSCA is a world leader in Strength & Conditioning Research and application:

Why Youth Strength and Conditioning Matters (click link to read)

Congratulations!!!

We love our Prevail family. And when something wonderful like this happens, we join in the celebration and excitement.  

Mike and Juliann, we love you and cannot wait to share your big day, Saturday.  It has been such a pleasure to watch your relationship grow and develop.  What a joy you are.  May God bless you and keep you and make his face to shine upon the Lynch marriage and family.

CONGRATULATIONS!!!

Prevail Conditioning