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Questioning Warm-Ups - Solving an Often Overlooked Aspect of Training (Part 2)

Q: I've got a client with a classictolerate high-intensity warm-ups."
kypholordotic posture. He's had issues withFurthermore, "athletes in endurance events or
his
lower back in the past. How should I golow intensity sports do not benefit much
about warming him up?A: Okay, to address afrom  warming  up."  (Siff  & Verkhoshansky,
kyphotic (i.e. hunchback) posture, have your
client  lay  on  a1999)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.  Ifmay 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 muchweights. 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  cyclesmistake! 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 - 5-10started  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
contractionswant  to  hear  it. I'll  let the following
5. Pelvic Tilt - 10-12 reps @ 5-10 sec.abstract break the news. You ready? Sit
contractionstight; this may be painful...Alterations in
grip  strength  during  male  sexual arousal.
6. PNF Stretches - 2-5 sets @ 6-8 sec.
contractionsJiao  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 perSydney, Sydney, NSW, Australia.Although it is
movementYou'll recognize most of theseknown that alterations in grip strength occur
movements from my Warm-Up to Strengthunder  a  number  of
Training
conditions, little is known about
DVD (visit for more information.) The firstrelationships between grip strength and
4  drillssexual
are performed in the quadraped positionarousal. This relationship was investigated
(i.e.  hands  and  knees) while the next twoin  30  healthy  heterosexual  males,  who
are in the supine position (i.e. laying onviewed both erotic and nonerotic videos. A
your back.)Make sure to perform passive PNFquestionnaire  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
hipand  after  watching  the  videos.  After
flexors and knee extensors. I go intowatching the erotic video, there was a
extensive  detail  in  my  Stretching  Forstatistically  significant reduction in grip
Strengthening DVD - look for the secondstrength for the P2 position, with
edition later this year.Have him perform anonsignificant overall reductions in grip
static abdominal stretch laying over thestrength
Swiss  ball  then  instruct
for all other positions tested. No such
him to walk forward slightly so that hiseffect  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 stretchthe  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 (3sexual  function,  presumably  to  enhance
positions)  and  shoulders  (dynamic  side-
the physiological responses of sexual
to-side and forward-and-back) ending with aarousal.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  inbefore training!Q: I have been diagnosed
with a SLAP tear in my right shoulder.
an earlier Q&A column. Remember, if heHaven't  decided
experiences  low  back  pain, caution should
whether I'm going to go through with the
be used when performing toe touches, sidesurgery  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
curvaturesShoulders article are really helping. Are
there any good stretches I should perform?A:
with braced abdominals to maintain a stableAnyone experiencing shoulder instability
core throughout his workout.Q: Great DVD! Anyshould  do  themselves  a  big  favor  and
more warm-up tricks to increase strength?A:
An effective warm-up method involvesstudy the 3-part series "The Disabled
post-tetanic  potentiation.  By  graduallyShoulder"  by Burkhart, Morgan and Kibler in
ramping up your low rep warm-up sets beyondArthroscopy: The Journal of Arthroscopic and
your  working  weight  will  increaseRelated  Surgery.  You'll  notice  a
strength for your work sets. There areversion 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 performingand presented in the Warm-Up to Strength
eccentrics or heavy supports with loads thatTraining  DVD.  Well,  here  is  an exercise
are
termed the sleeper stretch that anyone with
greater than your working weight. Anothera  SICK  scapula  (Scapular  malposition,
way  to  play  with  your  nervous system is
Inferior medial border prominance, Coracoid
to add chains to the bar which willpain  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  workinvolved 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 frombody. 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  yourtoward  the  floor  around  a  fixed  elbow,
warm-up sets. This will better lube thewhich acts as a pivot point. This will
joints. I said it before and I'll say iteffectively  stretch a tight posteroinferior
again,
capsule.Another variation involves the
warm-ups should be about performance notroll-over sleeper stretch where the shoulder
fatigue.  If  you  do  not  lockout and keepis  only
a slight bend at the top range of theflexed 50-60 degrees and you roll forward
movement,  you  will  increase  tension  and30-40 degrees from vertical side lying.To
stretch the posterior musculature more than
promote fatigue. Good for hypertrophythe  posteroinferior  capsule,  use  a
training,  not  so  good  PRE-hypertrophy
traditional cross-arm stretch. Stand with
training!Q: Quick question, in an article ofthe  shoulder  flexed  90  degrees  and
yours,  you  stated  that  some studies show
passively adduct the arm. This stretch can
absolutely no difference in performance withalso be performed against a Swiss
or  without  a  prior  warm-up.  So  whyball.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 alldegrees and the elbow is flexed 90 degrees
studies  whichon  the  edge  of  an  open  doorway.  Lean
show warming-up to be detrimental usedforward to apply a stretch to the (inferior)
untrained  subjects  who  apparently  cannotcapsule of the shoulder.



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