The question about how to get faster for football come into my inbox at least a dozen times per week. I thought we had the whole football speed thing figured out, but, recently I was forced to train in a commercial gym…sadly, this was a wake-up call that most football players have ZERO idea how to get faster.

It’s rare that I step into a commercial gym to do any football strength and speed training with my football players these days. But, on the rare occasion that I am forced to go into one of these creep-joints, I’m always struck by two strange phenomena’s:

1. Most guys look like light bulbs; all upper body, no legs

2. The leg training done by most “athletes” is an embarrassment

The great majority of the leg training effort is going into leg curls, leg extensions, leg presses and maybe the occasional squat…usually done with no more than 225-lbs bar. This may be fine for the average guy, but, for those football players who ask, “How can I get faster for football, you need to train the legs hard and heavy.

Most football players should take a page from the playbook of Powerlifter’s training: you must absolutely attack the hamstrings and glutes! The oft-mentioned posterior chain (PC) is of utmost importance to athletic ability. The hamstrings, glutes, and lower back are key to being fast and lifting heavy weights in the Deadlift and Squat. Any football player can get faster and more explosive, yet many never do.

These athletes usually neglect training the muscles most responsible for speed development: the muscles of the PC.

In training the hamstrings, a few important points must be emphasized.

· The hamstring group is made up of the biceps femoris, the semitendinosus and semimembranosus muscles. All must be worked hard for maximum strength and speed.

· The hamstring muscles have two functions: bending the knee and hip extension; both motions must be trained.

· The hams are made up of a high percentage of fast twitch muscle fibers and therefore must be trained heavily. These muscles respond better to lower reps – even as low as singles!

· Because of the high amount of fast twitch fibers, the hamstrings respond well to eccentric work.1

· If they’ve been neglected, the hamstrings will have to be worked more often until they catch up to the powerful quads.

Keep these points in mind when designing a training program for the hamstrings.

The following 12 exercises will hit the hams and glutes hard and heavy.

Choose one to three of them and add them to your training. I suggest putting in one of these movements after your main leg exercise of the day (i.e. Deadlifts or Squats). Shoot for 4 – 6 sets of 4 – 6 reps per movement.

Glute-Ham Raises

You will need a special Glute-ham bench for this exercise. The movement looks something like a back hyperextension except that your legs are bent at the knee and you pull your self up with the hamstrings, glutes, and even the calves by pressing your feet into the toe board and flexing the hamstrings hard. Every gym should have one of these. For more info on this exercise and the Glute-ham bench, check out some of the writings of the Westside Barbell Club, who really popularized this exercise.

The Glute-Ham raise can be done after ever session if using only bodyweight. Or, you can add weight and use it like any barbell exercise. This is one of those rare movements where I doubt you can ever do too much.

Romanian Deadlifts (RDLs)

RDLs are similar to a straight-leg deadlift, with the exception that instead of simply bending at the waist and pulling up on the bar, you have the hips travel backwards when bending over. For many, the SLDL neglects the hamstrings while overworking the lower back. This is especially true for short-leg, long-torso lifters.

The RDL will probably do more for your hamstrings and glutes than any other exercise, with the exception of Deadlifts. It really is a very underrated movement for both athletic performance and for aesthetic appearance. The RDL can do wonders for those wishing to get faster for football.

Be sure to keep a flat back; you can use both clean and snatch grips for variation. This is a movement where you definitely want to keep the reps low. 4 X 6 is a good set-rep scheme to start with. Really push those hips back, stretch those hams out, then pop up.

This can be made more difficult by using one DB at a time.

One-Leg Deadlift

I picked up this little gem from Pavel Tsatsouline. This brutal exercise is performed with two dumbbells or Kettlebells. Place the DBs on the other side of the foot of the leg you are working. With a slight bend in the knee, bend forward at the waist and grasp the DBs.

The non-working leg should be well behind you and off the ground. Go as high as you feel comfortable with. Now, with straight arms, pull the DBs up to waist height while dragging the back foot forward until you are standing erect on two feet, with the DBs at waist height.

This is a great movement to improve football speed because it works the hamstrings one leg at a time, very similar to running.

Snatch Grip Deadlifts

I got an email the other day asking why I advocate using the Snatch Grip Deadlift (SnDL) so much and why not other variations.

Well, there are several reasons, however, all variations of Deadlifting should be used in your football strength program… especially if you want to be as fast as possible!

· Snatch Grip Deads just force you into a lower position, thus forcing the hamstrings and glutes to work harder. Plus, the benefit of the work the entire back gets.

Whenever you can involve the hamstrings more, the better off you are for building leg strength and especially for speed! If your hams are weak, forget being fast.

I would use straps on a SnDL because of the wide grip.

But, don’t go crazy wide on the grip. I’m 6′1 and my index fingers are about an inch outside of the outer rings on a York bar. I know you’ve probably seen O-lifters use the collar to collar grip, but, even when I competed in O-lifting, I didn’t go out this far.

Some would say to simply pull off of a platform, which is fine, but it’s a different movement. Part of the fun of SnDLs is how hard you must also force your abs to work to keep you from falling forward. This exercise really teaches you to sit back when pulling from the ground; an invaluable lesson for anyone wanting to improve their Deadlift.

Snatch Grip Deadlifts from a 4-inch Box

Let’s take a brutally effective exercise and make it even harder by performing it on a 4″ box (or block of wood). This exercise will absolutely terrorize the hamstrings and glutes…with a nice added bonus of hitting the upper back and traps quite nicely. One thing you’ll notice with RDLs and SnDLs is that the upper back and traps are usually pretty sore the day after. Anytime you have to hold a heavy bar and then do multiple reps in a pulling movement, the traps and upper back have to work hard to stabilize the load.

The 4″ box will create a greater range of motion but isn’t so high as to alter body mechanics significantly. If you find your form breaking down at 4″, try using a 3″ box.

Focus on sitting back and letting the hams and glutes do all the work. If there’s one mistake I see over and over again on this movement, it’s that when the weights start getting heavy, lifters start using their arms…that is a recipe for disaster. If you find that you are arm pulling, lower the weight a bit and build back up.

This exercise can also be used as a Max Effort (very heavy) movement or it can be used as an accessory lift.

Band Leg Curls

This is a great movement to train the hams in a dynamic way. The bands will help train the legs to stay strong through the entire range of motion because the exercise will get harder as you get closer to the finish.

Choke a band around the uprights of the rack, sit on a bench and place the band around the back of your ankles. The band should have some tension while your legs are extended. Now, contract the hamstrings hard and do a fast, explosive leg curl.

Band leg curls can also be done one leg at a time. 3 – 4 sets of 8 – 12 is sufficient.

Dynamic Lunges

Lunges have gotten a bad rap because most dummies at the gym use a 3-inch stride and 2lb DBs. However, when done with more moderate-heavy weights and in a Dynamic (explosive) fashion, the lunge can be a tremendous tool in your strength training toolbox.

· The lunge should be a fairly long stride, and instead of simply stepping forward and then back, once your foot hits the ground on the forward stride, explode back up.

Lunges performed in this manner are also effective because the athlete actually opens and closes the kinetic chain while performing the movement, and the lunge also helps the athlete become strong in supporting a high percentage of his bodyweight on one leg, very similar to running.

Don’t be afraid to go heavy on the lunge. No one said you must do them for sets of 15! 3 or 4 sets of 4 – 8 will hit the hamstrings and glutes thoroughly.

Dynamic Medicine Ball Leg Curl

This exercise works great as a finisher and also helps develop explosiveness in the legs.

Begin by lying face down on the ground with your legs together. Have a partner roll the medicine ball down the back of your legs.

When you feel the ball get to your ankles or the backs of your shoes, explode the ball back up to your partner with a leg curl-type motion. It may take a few reps to get it perfect, but when you do, the ball will fly up and back toward your head and your partner should catch the ball at about waist height. This is a great movement to train the hamstrings in an explosive, curling manner. If you are prone to strained or pulled hamstrings when running, give these a shot. You can up the reps on this exercise; sets of 8 – 10 would be advisable.

Please make sure to get a partner who can catch the ball.

Towel Leg Curl

You can probably tell by now that I’m not a huge fan of regular leg curls. The machines are just so limited in their movement patterns and resistance.

However, you’ve noticed I included three leg curl variations in this article. Why? Well, as I said in the beginning, both aspects of the hamstring function must be worked. But, the machine leg curl is for weenies. Both the Band Leg Curl and Medicine Ball Leg Curl are great for training the hams in a dynamic fashion, but the resistance is limited.

Enter the Towel Leg Curl. Lie face down on a bench with your legs hanging off the edge. Have a partner wrap a towel around the backs of your ankles; now do a leg curl.

This method is superior for several reasons:

1) Variable resistance: you can have your partner increase or decrease the load as needed

2) Increased resistance during the eccentric phase; simply have your partner pull harder during the lowering portion of the lift and you fight against the resistance.

3) Variable paths: you can go wide or narrow, one leg or two, during the exercise. Switching up the path of the movement will do wonders for complete development.

The Towel Leg Curl can be done for medium (4 – 8) reps. 3 – 4 sets done can be done toward the end of the session.

Kettlebell Swings

Swings are one of the best, yet most misused, exercises to train the hamstring. The Swing is performed by most as a Squatting-type movement. This style was popularized by those using the Swing as a fat loss tool, which, when done for high reps, is quite effective.

However, we are after performance and hamstring strength here, so that is not the style we’ll be using. The true KB Swing; one that is done for speed, strength, and muscle development is a much longer range of motion with a definitive “snap” at the bottom of the movement.

Notice in the video below that at the bottom, when the K-bells are all the way back, I snap them forward. It’s that reversal of momentum that is of the utmost importance! If you are doing a slow swing, you are doing a worthless swing. Make sure you pop the hips on the way up to involve the glutes as well.

Don’t be afraid to go heavy on these. It is not written in stone that you have to do ultra high reps. Actually, you should shoot for 3 -4 sets of 4 – 6 reps. They now make Kettlebells up to 106lbs, so that should keep even the strongest among us working hard. A dumbbell can be used if no Kettlebells are available.

With football players, I’ve found this movement to be great when performed as a warm-up to a Max Effort (heavy) leg exercise. It’s great in that situation for waking the hams and glutes up and letting them know there’s work to be done!

Swings can also be used after a heavy movement, on speed day or at the end of a session as a finisher.

Upright Sled Walks

Pulling sleds and pushing Prowlers is a great way to condition, but it can also be used as an alternative way to develop the legs. When most pull or push a sled, they do so on an angle. In order to target the hamstrings you must pull from a very upright position.

This is best done while wearing a harness, but can be done by attaching the strap to a lifting belt. When you begin pulling, keep your body as upright as possible and rather than just walk, use your feet to “pull” the ground toward you. To see this in action, next time you walk your dog, get behind him and notice how dogs (all animals) step and pull the ground towards them.

You’ll know if you are doing this correctly because when you do you’ll feel an intense tightening in your hams.

Sled walks can be done in place of any of the other hamstring/glute exercises listed above. Start with 3 trips of 30-yards, and try to work up to 6. At that point, add weight.

Sprints

If there’s one thing that makes the cardio crowd gasp in horror more than me telling them I think cardio is a waste of time, it’s when I tell them that instead of jogging on some God-forsaken treadmill, I go out and sprint!

Sprints are the long lost training tool that can improve your conditioning, torch bodyfat, and develop a killer set of hamstrings. Even if you are not an athlete, sprinting is still a great idea. The very act of sprinting places a tremendous and unique stress on the hams, glutes, and hips. Just take a look at the legs of any sprinter or NFL Cornerback, and you’ll get a good idea of what sprinting can do for your legs!

Remember, for the purposes of hamstring development, we will keep the sprints short. We are not after conditioning here (that’s another story for another article).

Start with 4 – 5 sprints of 30 yards. Build up to 8. Then, you can start playing with distances; try 30’s, 40’s, 50’s, and even some Backpedal Sprints. If you haven’t sprinted in a while, start slow! You may not feel much while you’re out there running, but sprinting can cause big time soreness.

Treat sprints like the Upright Sled Walks: they can be done as an alternative to any of the other hamstring exercises or they can be given their own day. I’ve found that most athletes like to knock the sprints out right after their dynamic (speed) lower day. Some like to do them at the end of a heavy leg session. Experiment and see what works best for you.

There you have it. If your hamstring training is lacking pick two or three of these movements, put them in your program and watch your hamstrings produce Extreme Football Speed!

Cardiorespiratory fitness best describes the health and function of the heart, lungs and circulatory system. Cardiorespiratory fitness also describes the capacity of the lungs to exchange oxygen and carbon dioxide with the blood, and the transportation of nutrients and waste products to and from the body’s active tissues. Other terms used and applied to the exercise environment are cardiovascular fitness, aerobic endurance and aerobic capacity. These terms are synonymous.

Cardiorespiratory exercise has proved to have many benefits, such as reducing cardiovascular disease by increasing fat utilization and therefore reducing obesity, and the reduction and management of hypertension and cholesterol. Other reported benefits include improved heart function and oxygen consumption, the ability to perform every day tasks more easily, decreased resting heart rate, body fat stores, anxiety and stress and management of diabetes.

A cardiorespiratory program needs to follow general guidelines to ensure maximum safety and effectiveness. These characteristics are essential for measurable improvements. We call this the FITT principle.

Frequency 3-5 times per week

Intensity 60-90% of predicted MHR

Time Duration 15-60 minutes of aerobic exercise

Type Activities; walking, cycling, jogging, swimming, roller blading, cross training, rowing etc.

Exercise FREQUENCY refers to the number of exercise sessions per week that are performed. The ACSM (American College of Sports Medicine) recommends 3-5 sessions per week to improve cardiorespiratory fitness and to achieve or maintain optimal body fat levels.

Exercise INTENSITY refers to the amount of effort you put into your training session. There are many methods for monitoring exercise intensity, some have been standardized, and are suitable for application to the general population and for those of different fitness levels.

Heart rate (MHR)

Rating of Perceived Exertion (RPE)

The ‘talk test’ method

Maximum Heart Rate (MHR) is determined by:

Men 220 – age

Women 226 – age

A 34 year old male, would therefore have a MHR of 186 beats per minute (bpm). Your exercise intensity is then put into the equation to give an exercise intensity that is specific to experience, fitness level, capabilities and relative to your fitness goals. Those just starting an exercise regime, or having a low level of fitness can benefit from intensities as low as 50-60% of MHR. Higher intensities as much as 90% of MHR are better suited to the more physically fit. As a general guideline, 60-80% of MHR is sufficient for the average population with no contra-indications to exercise.

RPE The ‘Rate of Perceived Exertion’ scale considers all factors that influence exercise intensity and how we perceive that exercise including fatigue and environmental conditions. A twenty-point scale has been devised that corresponds with Heart Rate intensities and allows the participant to determine their perceived effort. This method teaches us to listen to our bodies instead of ‘zoning out’ and can be used in conjunction with Heart Rate.

The ‘talk test’: This is an easy method that anyone can use. The talk test is based on the principle that if you cannot hold a regular conversation while exercising, your exercise intensity is too high. The intensity should however, be enough to increase core body temperature and promote perspiration.

Exercise TIME is the duration of the exercise and is dependent on the intensity of the session. The ACSM (American College of Sports Medicine) suggests a minimum of 15 minutes of continuous exercise to elicit any improvement in cardiorespiratory fitness. More deconditioned individuals may require multiple shorter sessions until they develop a base from which improvements in cardiorespiratory fitness can be made.

Your capabilities, interests, available time, equipment, facilities and personal goals determine exercise TYPE. The options are endless and can include any movement that uses large muscle groups, is continuous in nature (for a minimum of 15 minutes) and utilizes the aerobic energy system.

When beginning an exercise program, it is best to take a conservative approach and start at suggested minimums i.e. 3 times per week for 15-20 minutes at no more than 55-65% of MHR.

This intensity should be gradually increased over the forthcoming weeks and months to elicit changes and improvements in cardiorespiratory fitness and endurance.

The health professionals at Fitcorp Asia can design a program specific to your needs and goals, and help you reach your potential in health, mind and body.

Contact us at http://www.fitcorpasia.com or http://www.personaltrainingbangkok.com for more information.

I would like to take some time to explain the importance of plyometrics. Some people may wonder why it wouldn’t be easier to just work out the legs with some squats and that would be sufficient. Wouldn’t getting bigger muscles provide enough strength increase to allow me to jump higher. This is true in a sense but definitely not the entire results you are looking for. Using plyometrics increases gains in POWER, not so much in strength. This is where the important part of jumping is seen. Strength will allow you to push hard but it will not ensure that you explode up quickly.

It is actually a proven fact that the more you can lift, the more strength you have, the less power and quickness you possess, assuming no extra cardiovascular work or plyometrics. Let’s say there are 2 football players, both weight 200 pounds. One of them can squat 400, and the other can squat 200. Let’s say the 200 squatter has a 30 inch vertical and the other guy has a 20 inch vertical. Do you know why this is? Because the weaker athlete has less time output with each forceful motion. His training allows him to shorten the amount of time required to reach his maximum force output, leading to more power from each contraction.

Using more power is certainly effective for many athletes out there. That is why plyometrics are so prevalent in sport-specific training by trainers across the world. Power is just as important, it not more, than strength in several sports. Being quick and jumping high are practically the definition of athleticism these days. Every time you see someone with a 40 inch vertical dunk a ball you immediately react with a thought about how athletic that person may be. Someone lifting 300 pounds does not stir up the same thoughts for most people. Strength and quickness are certainly not hand in hand, whereas power is. This is where you improve upon your type II muscle fibers for quickness and explosiveness. These are also known as your fast-twitch muscle fibers. The main goal is to shorten the time between the contraction and the stretch of the muscle.

The importance of plyometrics revolves around the basic concept that a pre-stretched muscle is capable of generating more force. The muscle must be stretched before the concentric movement, and it must occur immediately before the concentric movement. Simply jumping up in the air fulfills these requirements. However, plyometrics can be performed with upper body routines as well, it is not only for lower body things to improve leg speed which will improve running and jumping. One can also perform exercises such as clap push-ups or medicine ball throws off a wall or either straight up in the air. Medicine balls are a great aid to have in order to improve upper body plyometric abilities.

It is proven that someone will jump higher is they first bend their knees slightly, rather than just going up as hard as they can. Also, a person can decrease their total jump if they bend their knees too much. You must load up the muscles quickly and the right amount. The muscle is loaded with an eccentric, lengthening action and immediately it is shortened with a concentric action. The main important factor in this is the stretch reflex. This reflex allows the muscle to act more forcefully and use momentum to your advantage. It is proven that this type of training for 1-3 times a week for about 8-16 weeks in a row can provide great results. Any further training and it will be a lot of stress on the joints in the legs and could result in no further gains.

It is also proven that plyometric training mixed with strength training can result in greater gains in both departments. However, it is recommended not to perform each on the same day to also avoid over-training and getting the most energy out of each workout. Plyometric training will bridge the gap between strength and speed. It will benefit athletes of all ages if done correctly.

Bruce Lee isometric exercise ? Was that Bruce Lee secret strength building weapon?

Not a day goes by that an old Bruce Lee movie is shown and people sit in awe of his incredibly lean and V-Tapered body. Bruce Lee was ahead of his time in almost everything he did. Even when it came to bodybuilding. In a day and age where sheer bulk meant strength, Bruce Lee changed the world by showing them the beauty of muscle definition and the power that it produces.

As you may know from my website, I have done an incredible amount of research into Bruce Lee, his workouts and fitness training methods. In fact, it is this research that motivated me to create an isometric exercise device that incorporated many of Bruce Lee isometric exercise principles.

Bruce Lee begin using isometrics exercise right from the beginning of his martial arts training. Isometrics was always part of martial arts, so it is not unusual for him to have practiced this type of fitness training.

But, Bruce Lee was an innovator, and he felt the same way about strength training that he did about martial arts. That is, take what works use it, take what doesn’t work and throw out.

That philosophy embodies the spirit of Bruce Lee and the way that he used isometric exercise.

Bruce Lee, began putting more emphasis on isometric exercise right after his back injury from doing a free weight exercise called Good Mornings. He had read and studied Bob Hoffman’s work with the US Olympic weightlifting team. He decided to expand his training, in the same way that he expanded Jeet Kune Do.

Bruce Lee experimented with many training devices, including an isometric exercise device that was being sold at the time. The main difference was in his application of the isometric exercise device. Unlike traditional isometrics, he performed many repetitions of the exercise, and then used what is now referred to as a post-isometric exercise contraction.

Bruce Lee found by using it in this manner, he increased his muscle size, fitness level and strength significantly. The thing I most liked about Bruce Lee, is that he wasn’t stuck to tradition, or dogmas. He did not sit and defend traditional martial arts, he innovated. His greatest contribution to the bodybuilding and martial arts community was in that belief system. In reading the original Jeet Kune Do manuscript, that became very apparent.

It is unfortunate that some people, remain rigid in their thinking , believing that because something worked in the past that it is still the most effective way to do it that way today. If we can learn something from Bruce Lee, it is to be, as he so aptly put it “be like water. Water conforms to its environment, yet is not subdued by it. We should take that thought and apply it not only to our lives but to our isometric exercise and training.

Bruce Lee isometric exercise training Was a tool he used to achieve his goal. It is unfortunate that Bruce Lee died at such a young age.

Here is one perfect example of his use of that philosophy… when he was practicing wrestling, the wrestler pinned him and asked what would he do if he was caught in this position in a real fight. Bruce Lee responded, “well, I would bite you, of course.”

“Overtraining” has become a common catch phrase in the world of physical training, however, few seem to understand what truly constitutes being in an over trained state and the implications that it has on physical performance.

* Note: The word “performance” is used several times in this article, and simply refers to the body’s capacity to carry out a given task. It does not necessarily refer to athletic performance, specifically.

Overtraining Vs. Delayed Onset Muscle Soreness (DOMS)

Overtraining is perhaps commonly confused with DOMS, which may occur 24-48 hours after a training session, resulting in muscle stiffness and moderate discomfort which tends to dissipate within a few days. DOMS generally results from returning to training after extended inactivity, or if a new stimulus (e.g. a new exercise) has been added to an already existing training regimen.

As an individual’s general physical preparedness (GPP) improves, the effects DOMS has tends to lessen; eventually to the point where no muscle stiffness or soreness is experienced post training. To suggest that individuals who are excessively sore for several days post training have “overtrained” is a misnomer. It is much more likely that this individual has simply over exerted themselves.

In comparison to DOMS, overtraining is a physiological syndrome which results from several months to years of placing the body under excessive physical demand with inadequate recovery. Unlike DOMS, over training does not dissipate within days; recovery can last from several months to years, depending on severity.

Lastly, an individual whose body has become over trained will tend to experience signs and symptoms similar to Addison’s or Basedow’s disease; severely affecting the physical, mental, and emotional well-being of the person.

General Adaptation Syndrome

General adaptation syndrome (GAS) describes how the human body responds to stress. General adaptation syndrome can be broken down into three stages: 1) Alarm, 2) resistance, 3) super compensation and/or exhaustion.

When a new stimulus is introduced to the body, the body’s initial response is referred to as the alarm phase, in which the body’s current physiological state is temporarily reduced as it tries to adapt. When given adequate time to recover, the body will return to it’s normal level of functioning, referred to as the resistance stage. Following the resistance stage, the body may super compensate, in which the body adapts to a stronger state than before, or if there is inadequate recovery time, exhaustion will occur.

The three stages of the general adaptation syndrome provide a road map for how overtraining occurs. Simply, a stress on the body is introduced (e.g. training) and if a proper balance between training and recovery is maintained the body will adapt to become stronger. Conversely, if there is inadequate recovery the body’s capacity for handling stress (physical and psychological) will slowly decline, ultimately resulting in overtraining syndrome.

Types of Overtraining

Overtraining can be divided in to two main categories depending on symptoms.

A-(Addisonic) Overtraining

Addisonic overtraining was named after Addison’s disease; associated with reduced activity of the adrenal glands (aka adrenal fatigue). Addisonic overtraining tends to affect the parasympathic nervous system and is difficult to detect early due to a lack of any dramatic symptoms (Verkoshansky 2009). Stagnation or performance deterioration may be the result of A-Overtraining.

Signs and Symptoms of A-Overtraining

1. Increased diastolic blood pressure over 100mm/hg during and after physical exertion.
2. Impaired coordination
3. Decreased endurance
4. Low resting heart rate
5. Persistent muscle aches
6. Slightly increased recovery time
7. Slight loss in motivation
8. Decreased adrenal function/adrenal fatigue

Adapted from Supertraining, 6th Ed.

B-(Basedowic) Overtraining

Basedowic overtraining was named after Basedow’s disease; associated with hyperthyroidism. Basedowic overtraining strongly affects the sympathetic nervous system, increasing its activity (Verkoshansky 2009). B-overtraining has multiple symptoms and is generally easy to recognize.

Signs and Symptoms of B-Overtraining

1. Slight increase in blood pressure
2. Impaired coordination with increased reaction time (reacting takes longer)
3. Decreased endurance with tendency to easily fatigue
4. Increased sleep requirements
5. Elevated resting heart rate
6. Increased appetite
7. Increased metabolism & sweating
8. Increased rate of breathing under stress
9. Increased head aches & colds; decreased immune system.
10. Increased nervousness, unease, decreased motivation, eventual depression
11. Increased sympathetic nervous system activity (fight or flight)

Adapted from Supertraining, 6th Ed.

Overtraining Effects on Resistance Training

Beyond the two main classifications, differences in overtraining symptoms induced from anaerobic and aerobic training have been reported, however, anaerobic overtraining symptoms are few. In one study, it was shown that maximal strength levels of regularly performed exercises (e.g. squats) could be preserved with a single day of rest, even when the body is overtrained (Fry 1994). However, decrements were noticed in supplemental exercises (e.g. sprinting, agility drills etc). In a second study, all rest days were removed, resulting in decreased strength levels overall (Fry 1994).

Research has suggested that sympathetic (basedowic) overtraining occurs before parasympathetic (addisonic) overtraining, especially in strength based training (Baechle & Earle 2000). As such, because strength can be preserved in mainstay exercises when overtrained, individuals should look for performance decrements in supplemental exercises, and symptoms related to B-overtraining (e.g. increased blood pressure, heart rate, sleep disturbances, illness, depression etc).

Overtraining Effects on Aerobic Training

The effects overtraining has on aerobic training are numerous. Properly planned cardiovascular training results in reduced heart rates at rest and at exercise, however, increased resting heart rates result from overtraining. Furthermore, the heart loses the capacity to contract rapidly, as such, exercise induced maximal heart rates decrease. Higher diastolic blood pressures have also been reported from high intensity training methods. (Baechle & Earle 2000).

Decreases in muscle glycogen have also be observed, suggesting decrements in endurance and overall work capacity, resulting in reduced ability for the body to buffer (remove) lactic acid and other metabolic by-products (substances that can hinder metabolic processes and affect performance) (Baechle & Earle 2000).

Decreases in testosterone in men and increases in cortisol (a stress related hormone that is used to break down body tissues) have been reported with increased training volumes. Baechle (2009) suggests that “a possible marker of an overtraining syndrome is a decrease of 30% or more in this ratio” (Ch.8, endocrine responses, p. 4) (testosterone:cortisol). Furthermore, decreases in human growth hormone (HGH; necessary for the body to create new tissues and for overall health) have also been observed. Having a blood test performed by a doctor to check such levels may be beneficial for those who suspect they are suffering from overtraining syndrome.

Similarly to overtraining induced from resistance exercises, mood disturbances (frustration, agitation, anger, fatigue, confusion etc) can also occur, along with decreased motivation and depression.

Causes of Overtraining

More often than not, overtraining is caused by over estimating one’s capability to recover from training, which entails poor program design with either too much volume, intensity, or inadequate rest periods. A lack of variety in exercise stimulus (e.g. not varying the intensity) is also a major contributor to overtraining syndrome.

The rate of progression with an exercise or overall program can also lead to overtraining (baechle & Earle 2000). When the body does not have enough time to consolidate advancements in physical performance (e.g. adaptively reconstruct itself/super compensate), exhaustion will ultimately set in.

Poor exercise selection and order can contribute to overtraining. Different exercises tax the body in different amounts (e.g. a bar bell back squat is far more taxing than a seated leg extension) and as result, it’s important to order exercises from the most demanding to the least. As a hypothetical example, if an individual were to perform a bench press, barbell squat, and a bicep curl, the order should be as follows:

1) Squat

2) Bench

3) Curl

Given that the squat has been shown to be more demanding in terms of neural drive (the amount of electricity needed to be generated in order for contraction to occur) and metabolic stress (referring to how much fuel the body has to produce to fuel contraction) than the bench press, it should be performed first. The curl would be a supplemental exercise with the least demand on the body, and should be placed last. Furthermore, implementing too many exercises that place high amounts of stress on the body in a short time frame can also result in large amounts of fatigue (which is why squatting and dead lifting on the same day, or even in the same week is generally not recommended, with some exceptions).

Another factor that comes in to play is equipment selection. Improper equipment selection can result in immediate or chronic injury, increasing the overall stress on the body (the body will have to divert physiological and psychological resources to healing). It is therefore important to make sure that equipment is properly set up and maintained in regards to fitting the trainee’s body size, build etc.

Psychological stress and fatigue play a critical role in developing overtraining syndrome. Implementing intense training protocols for an individual who has not physiologically and psychologically acclimated to such can result in high levels of stress that cannot yet be tolerated. As was stated by Baechle (2009): “… state anxiety can increase prior to short-rest workouts and that anger associated with pain can also occur. Thus, the physiological strain created by the short-rest protocols with higher intensities results in psychological stress and mental fatigue that may result in overtraining syndrome” (Ch. 8, Mistakes that can lead…, P. 11).

Psychological stress from work, school, or poor relationships can also play a role in developing overtraining syndrome. It’s therefore important to take outside influences into consideration when designing a training program.

Overtraining Q & A

1) Are only athletes susceptible to overtraining?

No, anyone and everyone can experience overtraining if they push themselves too hard, too soon, too fast, and for too long.

2) I think I have overtraining syndrome. What should I do?

You should temporarily stop any intense training and consult a doctor. Overtraining will have detrimental effects on your entire life, not just training. It’s important to let your body and mind recover. Blood work done by a doctor can assist with monitoring the healing process.

3) If I have overtraining syndrome, do I need to stop exercising completely?

No you don’t. Softer forms of exercise (e.g. yoga, recreational sports, walking, etc) that place minimal stress on the body which encourage relaxation can actually help recovery. Intense forms of exercise should be avoided, though.

4) How long does recovery take?

It really varies from person to person. Studies that have tried to force overtraining syndrome have had varied results between individuals. From my own personal experience, I had to take ~2 months off to recover from overtraining syndrome, however, recovery can sometimes last longer (e.g. 6 months to a year).

5) I’m young and can heal fast. Overtraining won’t happen to me!

Wrong. If you push yourself too hard, too much, too soon, and for too long, you’ll develop this syndrome. Regardless of age, it’s important to properly balance training and recovery.

6) I train for general fitness. Should I be worried about developing overtraining syndrome?

If your goal is general fitness, then it’s highly unlikely that your training schedule is demanding enough to risk developing overtraining syndrome. Pushing the body in to an overtrained state requires extreme physical exertion on a regular basis, akin to how you’d find a competitive athlete training. The general population who work out for health based improvements have training programs that are far less taxing, physiologically and psychologically.

Final Thoughts

Having personally experienced overtraining syndrome, I can attest to it’s detrimental affects on physical performance and the overall well-being of an individual. It’s imperative to progress conservatively and cautiously, as recovery can take an extended period of time. If you suspect you are overtrained, I highly recommend taking time off from training to allow your body to recover as continually pushing yourself through overtraining syndrome will only make it worse. It’s better to take two steps forward and one step back than to not progress at all.

For original, please visit http://www.resoluteperformance.com

Works Consulted

1) Baechle, Thomas R. & Earle, Roger W. (2000) Essentials of Strength Training and Conditioning 2nd Ed., NSCA.

2) Verkoshansky, Yuri & Siff, Mel C. (2009) Supertraining 6th ed, Ultimate Athletic Concepts

3) Fry, Andrew C. & Kraemer, William J. et al (1994) Does Short-Term Near-Maximal Intensity Machine Resistance Training Induce Overtraining? Journal of Strength and Conditioning Research, Retrieved May 24, 2011. From http://journals.lww.com/nsca-jscr/Abstract/1994/08000/Does_Short_Term_Near_Maximal_Intensity_Machine.11.aspx

4) Fry, Andrew C. & Kraemer, William J. et al (1994) Performance decrements with high-intensity resistance exercise overtraining. Medicine & Science in Sports & Exercise, Retrieved May 24, 2011. From http://journals.lww.com/acsm-msse/abstract/1994/09000/performance_decrements_with_high_intensity.15.aspl

The muscles found in and around the hips are known as the hip flexors. These include muscles like the internal obliques, iliopsoas, sartorius, gracilis, and fascia latae tensors. When these muscle become tight because of constant flexion and contraction, they can create pain. This pain is most often felt in daily activities like climbing stairs and lifting objects from the ground. Athletically, tight hip flexors will compromise running activities, and all resistance training that includes rotation of the pelvis.

Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. Athletes notice tip hip flexors most often when performing weighted lifts like squats and deadlifts. When flexor muscle are tight, they prevent the spine, pelvis, and hip complex from aligning properly. Tightness creates a type of body movement conservation that is contrary to having a proper full range of motion. The result is the sense of having less strength to perform movements, along with lasting, aching pain deep within the core areas of the body.

Relieving tight hip flexors and tension is not easy. It requires the application of specific stretching exercises that target the deep tissues of the body’s core. These exercises also require a bit of “nerve gliding” that can seem uncomfortable to some people.

Exercises that can unlock your hip flexors include:

Piriform Stretches

While seated on the floor, stretch one leg forward and keep one leg in a hurdler’s position. The forward leg should elongate the gluteal muscles. Gently rock forward and back, and side-to-side on the outstretched hip. This rocking motion will alleviate nerve tension and prompt the muscles of the hip to release.

Lunge Stretches

In a standing position, take a wide step so that one leg is stretched backward and the other is at a 90 degree position to the floor. This should look like an extremely long step. With an upright torso, gently push down on the elongated hip side. Try to create a “pulling” feeling in the muscles of the straight leg from the knee to belly button. Hold this position until the body begins to sink downward, then carefully switch leg positions.

Iliopsoas Palpation

Much of the tension that creates tight hips is caused by contraction of the muscles that line the pelvic bones. In order to relieve tension, palpation is necessary. This can require the assistance of another person.

Lie on a bench facing upward. Extend the body to its maximum length by outstretching the arms, and slightly twisting to one side. The person assisting the stretch should gently and carefully place a rigid hand along the abdominal muscles. Glide the touch down the midsection until the ridge of the iliac (pelvic) crest is felt. As the lying person exhales, the massage hand should gravitate inward until it reaches the underside of the iliac crest. If performed properly, the massaging hand will encounter a layer of extremely tense tissue. These are the exact muscles causing hip flexor tension and pain. Once found, the massaging hand should palpate the muscles in the same line as the length of the body. Several minutes of this deep tissue massage should cause the legs to feel freer, and the lower back to feel less curvature pressure.

When you unlock your hip flexors you should immediately experience an increased ability to move the legs in a full range of motion. This includes a longer running stride, and a more comfortable seating path in exercises like squats, lunges, and all types of jumping. The hip flexor muscles help the body’s core assist almost every motion, so having fluid hip flexor motion is vital. Even the healthiest individuals experience hip flexor tightness, but specific stretches and massages can alleviate common problems associated with tight hip flexor conditions.

If you need to enhance the flavour of food using artificial chemicals rather than herbs and spices, there is something seriously wrong about that and it begs to wonder why you would want to put such things into their bodies.

Of course, there are more than five harmful substances that are found in foods but I wanted to concentrate on these five because they are the most common.

In no particular order, my top five are:

HYDROGENATED OR PARTIALLY HYDROGENATED VEGETABLE OILS

Out of all the substances, for me personally, this must be the worse. This is not to say that some (additives)) are better than others, but there really is no need for this in food, there really isn’t.

The process of hydrogenation is to heat up liquid oil to high temperatures so it becomes a solid fat. Manufacturers claim this enhances the taste and ‘mouth feel’ of the foods they produce as well as extend shelf life. This very process changes the chemical structure of the oil and turns it into a ‘trans fat’.

I recall reading a newspaper article a while back where a university professor said that there are no health benefits to hydrogenated oils. In fact, he could not even measure how dangerous they would be to the human body so we are better off avoiding them all together.

Indeed, hydrogenated oils have no health benefits whatsoever. It is no better than eating plastic. Your body cannot process plastic so how it is supposed to process hybridized oil is anyone’s guess.

A few years ago, one high street chain made the decision to omit hydrogenated oils from all their own brand label foods. I was very pleased when I heard this and I wish other supermarkets would follow suit.

The main foods to look out for are: burgers, pizzas, fast foods, powdered soup and sauce mixes, cakes, pastries, desserts, cookies, some breakfast cereals, crisps (chips), chips (fries), non-dairy alternatives (cream etc.) and many non organic processed ready meals.

Fast food joints that sell fried food are best avoided because you have no idea how often they change their oil. The more the oil is re-heated and re-used, the more oxidised it gets – basically, more and more free radicals are created. Free radicals is like rust in the body and if you do not consume anti-oxidants (found in fresh whole foods particularly fruits and vegetables) you could be setting yourself up for some serious health problems in the future.

WHITE SUGAR

What surprises me about white sugar is that it is found in foods you would not expect it to be in. I have lost count the amount of times I have been shopping, picked up a product, looked and the label only to find sugar as one of the ingredients.

A few years back, one of my favourite snacks was oatcakes. When out shopping, I wanted to buy my usual pack of oatcakes but they were out of stock, so I looked at the supermarkets own label alternative. I could not believe it when I saw sugar as the third (or forth) ingredient. I thought why? Why was it necessary to add sugar to a product when it clearly was not needed? Answer? It is a cheap bulking agent and adds to the taste (supposedly). This is why supermarkets can boast about their produce being cheaper – they add cheaper ingredients and less of the real stuff.

Most mornings, I see kids going to school gorging themselves on sweets (candy), chocolate, cans of fizzy pop, and packets of crisps. What happened to a decent breakfast? These kids must be a nightmare by the time they get to school.

Consuming high amounts of sugar in any form not only depletes minerals in the body (especially) calcium but also causes blood sugar problems. When too much sugar is consumed, calcium is extracted from the skeletal bones to buffer the acidic effects of too much sugar circulating in the blood. This can lead to thinning of the bones, thus leading to osteoporosis.

Blood sugar problems are not the same as diabetes, but if it is not regulated, this is exactly what it can lead to. Constant blood sugar disruptions can cause a number of symptoms including sleepiness, lethargy, tiredness and cravings for sugary products.

White refined sugar can be found in just about every processed food you can think of, even in savoury products such as tinned (and/ or fresh) soups, processed sausages and pies, pizzas, burgers, bread and slimming products! Now you know why you have trouble managing your weight.

Now the market is crowed with decent alternatives such as agave and yacon, you can still get your sweet fix minus the side effects. You can also use fresh and dried fruit as sweeteners for making desserts and in baking.

WHITE REFINED FLOUR

One thing I will never understand is why manufactures spend money stripping all the nutrients away from whole grains, turning it into a pure white substance with no nutrients then fortifying their foods with inorganic vitamins and minerals. It’s baffling!

White flour, like white sugar is found in a countless array of foods – again all processed. I’ve lost count of the number of times clients have come to me and say they are trying to cut out wheat because they are having a hard time digesting it. This really does not surprise me considering it is found in just about everything you can think of, even salads, salad dressings and roast potatoes!

White wheat flour has become a staple in the Western world and people will consume it several times per day without even realising. They may think they have a varied diet but if you break it down into a list of ingredients, the main items on the list will be white flour, white sugar, fat and salt.

Like white sugar, white flour will deplete our body of nutrients. Why? Because it contains no nutrients your body then has to draw on its own reserves and if those reserves are in short supply, you are heading for trouble.

Your body need nutrients to function at an optimal level. If these nutrients are not there that is when we start having health problems. Over time these (health problems) become more chronic especially if we continue to eat the same suboptimal foods. You wouldn’t put diesel in your car if it takes unleaded petrol would you? Of course not! Your car would splutter to a halt in a very short period of time. But that is what you are doing to your body when you consume white flour products. The only difference is that your body will start showing signs of ill health.

Another thing you will notice about white flour is how sticky it is. Now just imagine that sticking to your insides, because that is what happens. Gluten is the substance responsible for this and the first three letters says it all – GLU add an E and we have glue!

Just imagine, for breakfast you kick start the day with toasted glue, add a good spread of hydrogenated fat and perhaps some sugar (jam)…hummm, nice! That will keep you fighting fit and performing at your peak won’t it?

There are plenty of alternatives out there so there it is possible to avoid foods that contain white refined flour. The best whole grains to go for are those that are stoned ground e.g. wholemeal, spelt, rye and kamut. Further, you can replace whole grains with non gluten alternatives such as millet, coconut, potato, rice and hemp flour. With whole grains, the nutrients stay intact. Alternatively, you can sprout most of these grains and eat them as they are or homogenise them, mix with herbs and spices and turn them into delicious nutrient dense crackers.

FIZZY DRINKS

I have never been a big fan of fizzy drinks. My mum never bought any home when she went shopping so this translated over to me when I moved away and started doing my own shopping. Before I knew any better, the only time I consumed fizzy drinks was when I went out for a meal (I didn’t drink alcohol much) or some other special occasion, so it was no big deal to stop drinking it all together when I started studying nutrition.

Fizzy drinks are not only high in sugar (everyone knows that) but they are also high in phosphorus. Phosphorus is a substance that is very good at leaching calcium from bones because calcium is required to maintain the blood pH homeostasis. Phosphorus is also highly acidic and upsets the balance with potassium. This along with a high intake of dairy is what probably contributes to the highest levels of osteoporosis in the Western World.

Fizzy drinks again are empty calories. They contribute nothing to your health except extra calories. No wonder the rates of childhood obesity are reaching epidemic levels. Further, more and more children are being diagnosed with type two diabetes. Up until a few years ago, this was an adult onset health issue – not any more.

ARTIFICIAL SWEETENERS & OTHER ARTIFICIAL ADDITIVES

Let’s make this really simple – the word artificial says it all. If it isn’t natural, why put it in your body?

A 1970s study showed that aspartame caused brain tumours in rats and life long consumption increases the risk of cancer. Aspartame has also been shown as having a direct effect on brain chemistry. It can pass through the blood brain barrier and cause all sort of problems and has even been linked to food cravings. So if you are on a diet and consume ‘low fat’ foods that contain aspartame but you have cravings all the time, this perhaps could be the reason why.

Food colourings, emulsifiers, flavourings, thickeners and preservatives – what benefit do any of these have to your health? The only reason so many foods contain these unnecessary chemicals is for preservation, to extend shelf life and enhance taste but this can be easily done with herbs and spices. Most people ignore what they cannot understand and buy it anyway. Also, many may not question the extra additives in the food they buy because either they are unaware or if they are aware, they don’t care. If someone doesn’t care, it tells me they don’t think much of themselves…they don’t think they are worth it and that’s a shame.

If a substance is not from the earth, then it is man made and if it is man made, then it has no place in the food we eat.

The upshot of all this is that these substances do not contribute anything to your health because they are devoid of nutrients.

I am hoping for a world that eventually rejects what food manufacturers are producing and go back to how we used to live many years ago – producing our own food and relying on each other for support and resources.

When this will happen (if ever) is anyone’s guess, but I would like to think it will one day.