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CB ATHLETIC
CONSULTING TRAINING REPORT -
www.cbathletics.com
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ISSUE
#87
INSIDE
THIS ISSUE…
Reader
Mail #1 ("Bench Press: Avoiding Shoulder Pain")
Q:
My shoulder hurts when I bench. Is there anything I can
do to avoid this?
Answer:
Fortunately,
the answer is yes. However, the change in your form may
reduce the effectiveness of this exercise for chest development
but you may find yourself being able to bench much more
weight with this technique. This modified bench press technique
will require your triceps do a lot more of the work. The
technique for a "shoulder pain-free" bench press includes:
1) Use
a "medium" grip (space your hands slightly more than shoulder-width
apart).
2) Keep
the elbows tucked in close to the body rather than pointing
out to the sides.
3) Press
the bar up in a straight line.
These
tips come from the bench press experts at the Westside Barbell
club where they believe that many bench press-related shoulder
problems are caused by poor technique. Their hypothesis
is, "If you push the bar in a straight line, as opposed
to pushing back over the eyes, the shoulder rotates less
and there is less stress on the rotator cuff". This is the
basis for pressing the weight up in a straight line.
You
may even be able to press more weight with this technique
(if your shoulders are healthy and your triceps are strong).
But if shoulder problems are a current concern, don't rush
into heavy weights. Instead, train properly with the correct
technique and perform additional work to strengthen and
rehabilitate the injured area. Consult your therapist for
a rehabilitation program and when you return to weight training
always make sure to include an equal or greater volume of
rowing and upper back training. Some simple yet extremely
helpful exercises include wide-grip seated rows, wide-grip
barbell rows, dumbbell rows, deadlifts, and bent-over lateral
raises.
You
can also change the technique of your dumbbell chest presses
to minimize shoulder strain as well. In this case, hold
the dumbbells with your palms facing one another and keep
your elbows close to your upper body. Again, this may reduce
the amount of training effect on your chest but it will
be less stressful for your shoulder.
Reader
Mail #2 ("Nutritional Advice to GET LEAN")
Q:
Do you have any 10-12 week diet plans that can help me lose
weight? I have found the time to exercise but I simply just
don't know enough about nutrition to get my diet on track
for fat loss. Thanks for your help, and the great website.
Answer:My
GET
LEAN manual helps overweight people lose lots of fat
through dietary changes. There are numerous dietary options
given and each meal of the day is specifically laid out
(with many examples). The how's, why's, what's, and when's
are all covered in this thorough manual. GET LEAN can also
help average people achieve very low body fat levels. This
manual has also been updated to include some extraordinary
information on healthy living, and to help combat obesity,
diabetes, and cardiovascular disease. Its applicable to
everyone, man or woman.
Here's
what one successful client has had to say:
"With
tips on training from CB ATHLETICS, I have been able to
decrease my body fat, increase muscle mass and follow a
more balanced diet. Having a very hectic executive job,
the training tips have helped me to work out more effectively.
All of this has lead to a healthier lifestyle, body and
state of mind." - Dion Guerin
Check
out the testimonial
section of the site for more individual success stories...and
then consider the manual...a steal at only $50.
Reader
Mail #3 ("The #1 Question Asked by Athletes")
Q:
What is the best way to improve vertical jump? My coaches
have recommended technical jump training, while my buddies
say I should lift weights? My phys ed teachers have mentioned
something called "plyometrics". Please help!
Answer:
A
lot of things will work for the vertical jump, but most
importantly, you have to figure out what you need to work
on. Are you already quick, but just not strong? Is your
technique and timing good or bad?
Let's
go over your strengths and weaknesses first, and then work
towards improving your jump, as well as other aspects of
your game. Remember, ball just isn't about two-foot take
off verticals. It's about being faster and more agile when
driving. It's about being conditioned. It's about being
strong and sturdy.
In
the meantime, you can perform this self-test:
Chalk
your hands and measure your standing reach height.
Perform
a countermovement jump and record the height (see description
below).
Now,
perform a squat jump and record your height (see description
below).
[Countermovement
= regular vertical jump (i.e. stand, rapidly dip, then jump)]
[Squat
jump = crouch in a half-squat position, pausing for 2-3
second count, and then perform the jump]
If
your countermovement jump is a lot greater than your squat
jump, that means your "plyometric efficiency" is excellent
(i.e. your "speed"/"movement velocity") is well trained.
Thus, you likely can spend less time on explosive jump training
("Plyometrics") and more time increasing your absolute strength.
A lack of maximum strength may be the weak point in your
vertical jump performance. Your program should focus on
leg strength (Squats!).
If the 2 jumps are similar, it means your absolute strength
is very good, and you probably need to increase your movement
velocity (technique & speed) in order to get more rebound
out of your explosive "dip". Thus, plyometrics (jump training)
is recommended as the focus of your training regime.
As for
other components of training, do not give up working on
quickness (or conditioning). Vertical jump may or may not
be that important to your success. Drills that improve vertical
jump often go hand in hand with improving first step explosiveness
(quickness). The phrase really should be "quickness kills"
rather than "speed kills" when regarding athletic performance.
If your first step to the ball is much faster, you will
win many races and look that much better on the court. In
contrast, pure "speed" will do little on the court.
Check
out this athlete training program: www.cbathletics.com/issues/85.htm.
While this program was initially developed for hockey, many
b-ball players (and other athletes) are using it to make
great improvements in their conditioning and performance
for the winter season.
Reader
Mail #4 ("Athlete Conditioning: A Guideline to
the Proper Intensity")
Q:
I need help! I'm get physically sick from my hockey training.
After I do my high-rep weights, my intervals, my plyometrics,
and then my conditioning, I end up feeling really ill. Sometimes
I get sick to my stomach. I usually have a meal replacement
drink about an hour before training. What can I do to avoid
these problems?
Answer:
Sorry
to hear about this problem. It is a combination of 2 things:
1. The
food in your stomach.
2. Your
very long and intense workout.
The
structure of your workout is causing you to feel nauseous.
Your body just isn't conditioned to deal with the metabolic
changes that are occurring as a result of the repeated high-intensity
exercises you perform. It is somewhat surprising that you
are still getting sick this late in the off-season, but
it clearly indicates there is too much high intensity work.
You
should slightly decrease the amount of the meal replacement
drink that you take before training. Then slowly start drinking
more and more each time as you become used to the food in
your stomach. Add whatever you don't drink before the workout
to your post workout meal.
The
second recommendation is to drop the high rep weight lifting.
This is the beginning of the trouble as far as your workout
routine is concerned. Decrease the number of reps in each
set and add weight. Use weights for strength, not endurance.
Get down to sets of 12, then try 10 reps the week after,
and then try 6-8 reps the following week. Get strong (not
sick)! It will really help you on the ice!
There
is another change you should make to your routine. Plyometric
training should be performed the first thing after your
warm-up. Please check this newsletter for other suggestions
on training for hockey: www.cbathletics.com/issues/85.htm.
Stick
with the intervals and endurance training at the end. That
will provide much more hockey-specific conditioning than
high-repetition resistance training ever will. Now you have
a better workout, and one that won't cause you to be ill.
Reader
Mail #5 ("Training the Female Athlete")
Q:
Hi CB ATHLETICS! My daughter is 14 years old and has what
we believe to be potential national level soccer talent.
Right now she has the quickness but not the strength to
compete against older girls. What can we do?
Answer:
First
let me congratulate your daughter and wish her the most
success! Second, let me mention that I am participating
in a new website called www.grrlathlete.com. It will be
up in September and will really address the concerns facing
your daughter.
Next,
there are some links from CB ATHLETICS that will help your
daughter out. These are somewhat general, but check them
out and then formulate some more specific questions regarding
your daughters' needs. Some of these links relate to hockey
training and speed-quickness training, but they are all
relevant to almost every athlete!
Latest
Issue
Issue
85
Her
coaches must also pay attention to protecting her ACL! Check
out this article: www.cbathletics.com/whatsnew.htm. Read
through these to formulate an educated training manual for
your daughter. Even in no equipment is available, she can
begin training her legs for strength with this workout:
www.cbathletics.com/issues/29.htm#1.
Good
luck to everyone!
