Littleton, MA Strength & Stretching Workshop

Today I had the opportunity to head out to Littleton, MA to conduct a workshop on resistance training with exercise bands (http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1003898_-1_1000353_1000281_1000281_ProductDisplayErrorView?img=537&kbid=1249), as well as review some great stretches. The group was very attentive and I look forward to keeping in touch with them to see how they progress with the exercises and stretches.

Contrast Training

Strength & Conditioning Coach Nick Tumminello wrote a good article on Contrast Training for T Nation recently I thoroughly enjoyed. According to Nick...

"Contrast Training is easy to explain: Start with a set of heavy lifts, five to 10 reps, and then follow it immediately with an unloaded, explosive exercise using the same movement pattern and the same reps.

Or to make it even simpler:

Squats followed by jump squats. Bench presses followed by explosive push-ups. Pull-ups followed by medicine-ball slams.

The concept isn't new — researchers have been studying it since the 1960s, and strength coaches and athletes have been employing it for at least that long — but I never run out of new applications for it. I use it at various times, and with various modifications, with all my athletes, as well as the regular folks I train.

With athletes, contrast training builds strength and power simultaneously. For non-athletes, it's a great way to tap into high-threshold motor units for hypertrophy, or to boost the metabolism to improve body composition. And while you're accomplishing those objectives, you're also changing up your workout in a way that's fun and challenging."

US Obesity Rates Continue to Climb

Sadly, 12 U.S. states have obesity rates over 30%. Here are the states with the highest obesity rates and the respective percentages of adult obesity:

1. Mississippi (34.4%)
2. Alabama (32.3%)
3. West Virginia (32.2%)
4. Tennessee (31.9%
5. Louisiana (31.9%)

Middleboro, MA "Heart Matters"

I recently had an opportunity to conduct a strength training and stretching workshop with some wonderful Middleboro, MA town employees. We discussed barriers to exercise, FAQs of strength training, and how to structure an exercise chart. Additionally, we practiced several exercises with resistance bands and reviewed various flexibility exercises. I had a great time and hope to go back and visit in the near future!

Super Healthy Breakfast!

How to Modify Push-ups

The Push-up remains one of the most underrated exercises available for upper body strength improvements. I came to a point over the last couple years where I got away from anyone doing push-ups on their knees (foolishly called "Girl Push-ups") as it completely takes away recruitment of any core musculature. In the gym, I typically will have those who can't complete a standard push-up to do them against an angled barbell (see video above).

Concentration

"Concentration, in its truest, unadulterated form, means the ability to focus the mind on one single solitary thing."

- Komar

Good Pic Making the Rounds on the Web

Hip Thrusts

Excellent video on Hip Thrusts above. GREAT exercise!

23 Things to Think About

I found the following list on Coach Mike Boyle's blog. He got this list of 23 things from Coach Robert Dos Remedios and I wanted to share it with you as I found it very interesting.

1. I think part of a best friend’s job should be to immediately clear your computer history if you die.

2. Nothing sucks more than that moment during an argument when you realize you’re wrong.

3. I totally take back all those times I didn’t want to nap when I was younger.

4. There is great need for a sarcasm font.

5. How the hell are you supposed to fold a fitted sheet?

6. Was learning cursive really necessary?

7. Map Quest really needs to start their directions on # 5.

I’m pretty sure I know how to get out of my neighborhood.

8. Obituaries would be a lot more interesting if they told you how the person died.

9. I can’t remember the last time I wasn’t at least kind of tired.

10. Bad decisions make good stories.

11. You never know when it will strike, but there comes a moment at work when you know

that you just aren’t going to do anything productive for the rest of the day.

12. Can we all just agree to ignore whatever comes after Blue Ray? I don’t want to have

to restart my collection…again.

13. I’m always slightly terrified when I exit out of Word and it asks me if I want to save

any changes to my ten-page technical report that I swear I did not make any changes to.

14. I keep some people’s phone numbers in my phone just so I know not to answer when they call.

15. I think the freezer deserves a light as well.

16. I disagree with Kay Jewelers. I would bet on any given Friday or Saturday night more kisses begin with Miller Lite than Kay.

17. I have a hard time deciphering the fine line between boredom and hunger.

18. How many times is it appropriate to say “What?” before you just nod and smile because you still

didn’t hear or understand a word they said?

19. I love the sense of camaraderie when an entire line of cars team up to prevent a jerk from cutting

in at the front. Stay strong, brothers and sisters!

20. Shirts get dirty. Underwear gets dirty. Pants? Pants never get dirty, and you can wear

them forever.

21. Sometimes I’ll look down at my watch 3 consecutive times and still not know what time

it is.

22. Even under ideal conditions people have trouble locating their car keys in a pocket,

finding their cell phone, and Pinning the Tail on the Donkey – but I’d bet everyone

can find and push the snooze button from 3 feet away, in about 1.7 seconds, eyes closed,

first time, every time.

23. The first testicular guard, the “Cup,” was used in Hockey in 1874 and the first helmet

was used in 1974. That means it only took 100 years for men to realize that their brain

is also important.

On the 8th Day, God Created the Schwinn Air Dyne

The Air Dyne bike remains my selection for the top conditioning tool. It's the best bang for your buck approach in my opinion. As I say to others, "you can beat the hell out of someone on it without having to worry about injuries due to its minimal impact on the joints." Good stuff! Check out this article for more info:

http://www.personaltrainerscincinnati.com/2010/11/on-8th-day-god-created-schwinn-airdyne.html

Push/Pull Circuit

Only have a short amount of time to train? Try the above and see if you can conquer this like Alli McKee does. Let me know how you make out. It's a quick, yet super tough way to run through a good quality push/pull circuit. Good luck!

Live and Learn: A Training Lesson

Last Tuesday, I sustained a Grade I concussion when I slipped on a sweat spot playing basketball. Like most head injuries, I also experienced a lot of neck pain due to the whiplash when my head struck the court. The injury, which has forced me to put my own training sessions on hold for the moment, got me thinking about preventing further issues with my neck/head/cervical spine.

I began doing some researching, specifically through one of my favorite publications, "Training & Conditioning" Magazine. In a recent issue, former Xavier University Assistant Strength & Conditioning Coach Rich Jacobs discussed research suggesting that strengthening the neck muscles may help to reduce an individual's risk of concussion. The following is a quote from Coach Jacobs:

"...having strong neck muscles may reduce the subconcussive forces that occur as a result of hitting the floor or taking an elbow to the head. Having strong neck muscles will help to dissipate the force. To address this issue, we have our players do manual resistance neck work. For example, they do manual resistance exercises and trapezius pulls or shrugs. This usually occurs on Mondays and Wednesdays of our workweek to spread out the accompanying soreness."

I'm certainly going to take Coach Jacobs' words to hear and apply some changes to improve my training program.

Funny Stuff from The Daily Show

Massachusetts Ranks NUMBER ONE for health club memberships

Can you guess what U.S. State ranks #1 in health club memberships? Can you say......Massachusetts?!?! Check out the following link to read more:

http://www.boston.com/Boston/dailydose/2011/09/mass-ranks-number-one-for-gym-membership/mPX94hwzkBlT9QGa9RJHLN/index.html?p1=Upbox_links

Back to the Future Nike Shoes for Sale!

Cryotherapy on a Whole New Level

I've done some experimentation with cryotherapy/ice baths, but experiencing frostbite like sprinter Justin Gatlin does seems a bit beyond what I'd EVER want to experience. Check out the full scoop here: http://well.blogs.nytimes.com/2011/09/07/freezing-athletes-to-speed-recovery/?hpw

10 Foods For Good Health

People often ask me "What should I eat, Paul?" Since I typically "think in lists," I like to use the article I wrote for the Watertown Tab that spells out 10 super nutritious choices. Check it out by clicking the following link:

http://www.wickedlocal.com/watertown/news/lifestyle/columnists/x1180658770/Connolly-Ten-foods-for-good-health#axzz1XI4iDtZ8

Tennis Conditioning

With "US Open Fever," I was fortunate to get out yesterday and play 90 min. of singles with a couple clients. We followed that up with some extra conditioning:

• 1/4 mi. jog
• (6) 100-yd. Shuttle Runs
• (6) Hill Runs
• 1/2 mile jog

It was brutally humid humid, but it felt good to shower and have a delicious dinner (baked chicken breast, grilled veggies, and brown rice) after. Thanks for a good session guys! :-)

5 Tips to Getting Quality Sleep

I continue to be fascinated by the research on restoration, but more specifically, how quality sleep contributes to improved human performance. One person whose career I've followed for years is tennis star Serena Williams. She's getting older, and thus, can't simply rely on power and athleticism to defeat her opponents. She recently brought conditioning coach Mackie Hilstone on her training team and is seeing great results. One area of his focus- like mine- is on improving one's quality of sleep. Check out his top 5 tips below:

• Have a Consistent Bedtime – Whether it is during the week or on a weekend, go to bed at the same time. This will ensure that you are in the habit of having a consistent sleep pattern.
• Limit Caffeine – You should limit the amount of caffeine you have throughout the day, but definitely do not have it within a few hours of your designated bedtime. The effects of caffeine may in fact keep you awake well past your bedtime.
• Exercise – It is better to exercise earlier in the day and not too close to bedtime. Daily exercise when done consistently can help promote the body’s need for rest, but a boost in energy right before bed may keep you awake.
• Reduce Stress – Stress can inhibit one’s ability to “turn off the mind” and fall asleep. If you are experiencing stress that causes you to stay awake, consider stress-reducing breathing exercises, yoga during the day, or make an effort to eliminate the root of the stress.
• Have a Comfortable Sleeping Environment – Make sure your bedroom is conducive to sleeping by controlling the temperature, keeping it dark and eliminating noise that may wake you up.