| Q: I've got a client with a classic | | | | tolerate high-intensity warm-ups." |
| kypholordotic posture. He's had issues with | | | | Furthermore, "athletes in endurance events or |
| his | | | | |
| | | | |
| lower back in the past. How should I go | | | | low intensity sports do not benefit much |
| about warming him up?A: Okay, to address a | | | | from warming up." (Siff & Verkhoshansky, |
| kyphotic (i.e. hunchback) posture, have your | | | | |
| client lay on a | | | | 1999)Q: In your Warm-Up to Strength Training |
| | | | DVD, you mention that static stretching |
| foam roll lengthwise along the spine working | | | | |
| up to 15-20 minutes a day. If | | | | may decrease strength. I used to do at least |
| | | | half an hour of static stretches before |
| performed prior to training, this simple | | | | |
| maneuver can increase strength by as much | | | | weights. Then, I would use a light weight to |
| | | | warm-up on each exercise. What a big |
| as 3%.Then perform this series of | | | | |
| exercises:1. Camel/Cat - 5-6 cycles | | | | mistake! Ever since I started incorporating |
| | | | your dynamic stretching circuit with the |
| 2. Dog Maneuver aka Fire Hydrant - 5-10 reps | | | | |
| | | | specific warm-up suggestions, I've actually |
| 3. Birddog aka Dynamic Horse Stance - 5-10 | | | | started to make some progress. Just |
| reps | | | | |
| | | | curious, anything else that zaps strength?A: |
| 4. Ab Vacuum - 10-12 reps @ 5-10 sec. | | | | Well, there is something else but you may not |
| contractions | | | | want to hear it. I'll let the following |
| | | | |
| 5. Pelvic Tilt - 10-12 reps @ 5-10 sec. | | | | abstract break the news. You ready? Sit |
| contractions | | | | tight; this may be painful...Alterations in |
| | | | grip strength during male sexual arousal. |
| 6. PNF Stretches - 2-5 sets @ 6-8 sec. | | | | |
| contractions | | | | Jiao C, Turman B, Weerakoon P, Knight P. |
| | | | |
| 7. Swiss Ball Stretches - 15 sec. (static); | | | | Int J Impot Res. 2005 Oct 27 |
| 6-8 sec. (PNF); 5-10 reps (dynamic) | | | | |
| | | | School of Biomedical Sciences, University of |
| 8. Dynamic Stretches - 5-10 reps per | | | | Sydney, Sydney, NSW, Australia.Although it is |
| movementYou'll recognize most of these | | | | known that alterations in grip strength occur |
| movements from my Warm-Up to Strength | | | | under a number of |
| Training | | | | |
| | | | conditions, little is known about |
| DVD (visit for more information.) The first | | | | relationships between grip strength and |
| 4 drills | | | | sexual |
| | | | |
| are performed in the quadraped position | | | | arousal. This relationship was investigated |
| (i.e. hands and knees) while the next two | | | | in 30 healthy heterosexual males, who |
| | | | |
| are in the supine position (i.e. laying on | | | | viewed both erotic and nonerotic videos. A |
| your back.)Make sure to perform passive PNF | | | | questionnaire was used to assess the |
| stretches on your client for the following | | | | |
| areas: | | | | extent of sexual arousal. The grip strengths |
| | | | of both hands were measured with a |
| calves, hips (i.e. piriformis, gluteus | | | | |
| maximus, tensor fascia latae), hamstrings, | | | | five-position (P1-P5) dynamometer, before |
| hip | | | | and after watching the videos. After |
| | | | |
| flexors and knee extensors. I go into | | | | watching the erotic video, there was a |
| extensive detail in my Stretching For | | | | statistically significant reduction in grip |
| | | | |
| Strengthening DVD - look for the second | | | | strength for the P2 position, with |
| edition later this year.Have him perform a | | | | nonsignificant overall reductions in grip |
| static abdominal stretch laying over the | | | | strength |
| Swiss ball then instruct | | | | |
| | | | for all other positions tested. No such |
| him to walk forward slightly so that his | | | | effect was observed in control tests. The |
| upper back and head are resting on the ball. | | | | |
| | | | results indicate that during sexual arousal, |
| At this point, perform a passive PNF stretch | | | | the neural system is likely to reduce the |
| for the pecs. Get your client to then | | | | |
| | | | output to muscles not directly related to |
| perform a solo PNF stretch for the pecs (3 | | | | sexual function, presumably to enhance |
| positions) and shoulders (dynamic side- | | | | |
| | | | the physiological responses of sexual |
| to-side and forward-and-back) ending with a | | | | arousal.Take-Home Message: Sexual arousal is |
| standing PNF stretch on the ball.Finally, | | | | great anytime of the day EXCEPT right |
| your client is ready to perform the dynamic | | | | |
| stretching circuit as outlined in | | | | before training!Q: I have been diagnosed |
| | | | with a SLAP tear in my right shoulder. |
| an earlier Q&A column. Remember, if he | | | | Haven't decided |
| experiences low back pain, caution should | | | | |
| | | | whether I'm going to go through with the |
| be used when performing toe touches, side | | | | surgery yet, but I don't want to make |
| bends and twists. It would be wise to | | | | |
| | | | things worse with my training. The exercises |
| eliminate these exercises initially. | | | | you outline in your Strong and Healthy |
| Furthermore, encourage neutral spinal | | | | |
| curvatures | | | | Shoulders article are really helping. Are |
| | | | there any good stretches I should perform?A: |
| with braced abdominals to maintain a stable | | | | Anyone experiencing shoulder instability |
| core throughout his workout.Q: Great DVD! Any | | | | should do themselves a big favor and |
| more warm-up tricks to increase strength?A: | | | | |
| An effective warm-up method involves | | | | study the 3-part series "The Disabled |
| post-tetanic potentiation. By gradually | | | | Shoulder" by Burkhart, Morgan and Kibler in |
| | | | |
| ramping up your low rep warm-up sets beyond | | | | Arthroscopy: The Journal of Arthroscopic and |
| your working weight will increase | | | | Related Surgery. You'll notice a |
| | | | |
| strength for your work sets. There are | | | | version of the anterior/lateral reach that I |
| different ways to really tap into those high- | | | | originally picked up from Stephen Holt |
| | | | |
| threshold fibers such as performing | | | | and presented in the Warm-Up to Strength |
| eccentrics or heavy supports with loads that | | | | Training DVD. Well, here is an exercise |
| are | | | | |
| | | | termed the sleeper stretch that anyone with |
| greater than your working weight. Another | | | | a SICK scapula (Scapular malposition, |
| way to play with your nervous system is | | | | |
| | | | Inferior medial border prominance, Coracoid |
| to add chains to the bar which will | | | | pain and malposition, and dysKinesis |
| naturally slow down the concentric speed | | | | |
| | | | of scapular movement) should perform prior |
| (although the intent must always be fast.) | | | | to training.Lay on your side with the |
| Then remove the chains for your work | | | | involved arm against the floor and |
| | | | perpendicular to the |
| sets and you'll go through the roof!Also, a | | | | |
| simple piece of advice that I derived from | | | | body. The shoulder and elbow are flexed 90 |
| the writings of Ironman's Editor- | | | | degrees. The shoulder is passively |
| | | | |
| In-Chief, Steve Holman, is to lock out (i.e. | | | | internally rotated by pushing the forearm |
| full ROM) on each repetition of your | | | | toward the floor around a fixed elbow, |
| | | | |
| warm-up sets. This will better lube the | | | | which acts as a pivot point. This will |
| joints. I said it before and I'll say it | | | | effectively stretch a tight posteroinferior |
| again, | | | | |
| | | | capsule.Another variation involves the |
| warm-ups should be about performance not | | | | roll-over sleeper stretch where the shoulder |
| fatigue. If you do not lockout and keep | | | | is only |
| | | | |
| a slight bend at the top range of the | | | | flexed 50-60 degrees and you roll forward |
| movement, you will increase tension and | | | | 30-40 degrees from vertical side lying.To |
| | | | stretch the posterior musculature more than |
| promote fatigue. Good for hypertrophy | | | | the posteroinferior capsule, use a |
| training, not so good PRE-hypertrophy | | | | |
| | | | traditional cross-arm stretch. Stand with |
| training!Q: Quick question, in an article of | | | | the shoulder flexed 90 degrees and |
| yours, you stated that some studies show | | | | |
| | | | passively adduct the arm. This stretch can |
| absolutely no difference in performance with | | | | also be performed against a Swiss |
| or without a prior warm-up. So why | | | | ball.Finally, a doorway stretch should be |
| | | | performed where the shoulder is abducted 90 |
| bother warming up then?A: Quick answer comes | | | | |
| from pg. 161 of Supertraining: "Almost all | | | | degrees and the elbow is flexed 90 degrees |
| studies which | | | | on the edge of an open doorway. Lean |
| | | | |
| show warming-up to be detrimental used | | | | forward to apply a stretch to the (inferior) |
| untrained subjects who apparently cannot | | | | capsule of the shoulder. |
| | | | |