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One of the biggest reasons that we experience low back pain is because we sit to much.  Most of us sit all day at work and then go home and sit some more.  This results in tight hip flexors which have a direct impact on the health of your low back.

 How do we address this problem?  The first mistake people make is they go to the gym and do a majority of their exercises in the SEATED position.  So sitting is the cause of our problems and then we go to the gym to fix them by sitting some more?? Doesn't make sense to me either.

 The first thing we need to do is get everyone exercising in the standing position and try to lengthen those hip flexors.

 

Here are some examples of exercises that do this.

 

Standing Band Press

Bodyweight Lunge

Standing Band Crunch

 

These are just a few examples. If you have more questions you can email me at Grif@ihpfit.com.

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Neck problems are very common.  People feel like they cannot do much about it.  The less you do, the more it will hurt.  Having stress, herniated disc or any other injury can be devastating.  There are plenty of things one can do to minimize the pain and live an active life style.  With our functional training programs we work around pain not through pain.  The old same no pain no gain is not entirely true.  What they actually mean is that you have to work out and feel the burn not PAIN.  If you have any neck, back problems feel free to contact us and we will help you get back in track.      

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Here's a 30 minute workout I put together  for a client that is on a business trip.  Perfect when you have little time and want a good calrie burn!  

*Remember its all fast pace which mean GO GO GO!! As fast as you can with very minumal breaks.  

 

EQUIPMENT: Body Weight and Super Band

 

1min maximum rest  between sets

10 sec maximum rest between exercises

 

 

Warm up x3:  Chopper Protocol (body weight)-  10 per side 

                                 Jumping Jax- 100

 

Circuit 1 x3 

Push ups - 30

Speed Sqts -30

Football feet- 30 secs

Walk outs- 10 up 10 down

Super band upright -30  

Super band SQ w/ Press- 30 

SQ/Thrust/Jump- 30

 

Circuit 2 x3

explosive push up- 10

Super band curls -60

Tuck jumps - 40

Plank ups-  15/arm

            (plank position, up to push up position, and back down )

Skaters- 30/leg

Super Band 90 degrees hold- 20 secs

            (middle portion of a bicep curl hold)

 

 

Metabolic abs x3

            15 crunches

            15 leg lifts

            15 knee tucks

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A person's grip is extremely important, but most times overlooked. If you cannot grip something your other muscles cannot do anything with that object. This means that we must incorporate grip strength into our workouts. This is done by using the grip dominator series. For grips that involve a pinch grip I use the Clamp grip which is about 2.5" in diameter. For applications that involve a hook grip, I use the lockdown grip which is about 4" in diameter. For grips that involve clothing or a gi, I use the gi strap. These grip are extremely versatile, they can be attached to any equipment by using carabiners. This way you can work your grip during the lifts you already use in your workout. So there is no extra time added to the end of your workout.   

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Old running myths:

• Runners need more VO₂, not strength.
• Strength training = bodybuilding = improved performance or decreased performance.
• Strength training makes you bigger, muscle-bound and slower.
• High running volume should dominate a runner's training scheme.
• Running more is the only way to become a better runner.

Basic running facts:

 

• Running occurs one leg at a time.
• Running is a game of GROUND reaction.
• Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
• Running speed = stride length X stride frequency.
• Stride length is the dominant factor in running speed.
• Stride length is a function of strength, power and flexibility.
• Running efficiency is the great equalizer; less VO₂ needed to run faster.
• Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
• We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
• The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

              

Basic running facts:

• Running occurs one leg at a time.
• Running is a game of GROUND reaction.
• Running is made possible by the body's structural and neuromuscular CROSS-WIRING of the shoulders and hips; we run shoulder to opposite hip.
• Running speed = stride length X stride frequency.
• Stride length is the dominant factor in running speed.
• Stride length is a function of strength, power and flexibility.
• Running efficiency is the great equalizer; less VO₂ needed to run faster.
•  Collectively, stability and balance are the guiding system of the power needed for a longer stride length.
• We run from our bellybuttons out (i.e. from the inside out) - not from the bottom up.
• The core of the body is "command central" during all human movement, especially running. The CORE controls the rotational mechanics between the upper and lower extremities (running efficiency and stride frequency) and the force production of the lower body (stride length).

 

Mainstream strength programs:

• Performed bilaterally - 2 legs / 2 arms simultaneous movement.
• Performed sitting or lying down.
• Performed symmetrically - 2 limbs doing the same thing at the same time.
• Performed in the sagittal plane -front to back movements.
• New programs (e.g. over-speed program) focus on stride frequency not stride length.
• Do not address balance or stability in any way.
• Concentrate on muscular endurance - not power or DYNAMIC flexibility.
• Limit core work to crunches and extensions - nothing to do with running

 

A new approach to strength training for runners:

• Incorporate single leg training (e.g. one leg squat).
• Train predominantly in a standing position.
• Train in diagonal patterns - opposite hip to opposite shoulder - just like we run.
• Emphasize the transverse (i.e. rotational) plane of motion - it dominates running.
• Focus on "pulling," not "stomping" power for improved stride length.
• Focus on foot-plant balance and stability to minimize "power leaks" at foot plant.
• Focus on power and metabolic conditioning.
• Training contra-lateral timing to enhance running economy.
• Focus on initiating and controlling running from the core of the body downward.

THE GROUND WILL GIVE BACK ONLY WHAT YOU PROVIDE IT!

Law of action-reaction - Isaac Newton.

 

The exercises that we include in our training for runners provide single leg power, stability and balance.  They also train the core of the body to generate a better pulling action.  What does this all mean?  It means an increase in core strength and a longer, more efficient stride length!

 

For more information on how to become a better runner please call the Institute of Human Performance for a complimentary consultation with one of our Certified Strength and Conditioning Specialists (CSCS).

 

 

 

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