"nuff said.......

Here is a link to an excellent thread on the Dragon Door forum. I am an advocate of NOT 'warming up' before training. I find it useless and it does NOT prevent injury. Here is what others are saying. Warm-up or not?

'Over Confident'.....

...is our middle name. A much needed break from the daily grind was accomplished very nicely at Ms. Patrick's establishment. She fired up the eggs and made some of the best pizza I have ever eaten. Seriously, she has it down. Mary's pizza showed a little less love but maybe next time she will put toppings she actually likes ON the pizza. Big thanks to Linnea for being a tremendous host. I have put the other 'gathering' photos on the N.E. KETTLBELLS Facebook page.

Now, getting back to training. A break is good but how much of a break is to much of a good thing? Well, there have been some studies. It all depends on what kind of athlete your training or what you are trying to preserve. This is according to a 2004 study by Issurin and Lustig Motor Ability; Residual Duration (days). Let's break it down...

Aerobic endurance = 30 +/- 5 days

Maximum Strength = 30 +/- 5 days

Anaerobic Glycolytic Endurance = 18 +/- 4 days

Strength Endurance = 15 +/- 5 days

Maximum Speed = 5 +/- 3 days

The two points this pulls is single efforts and basic 'cardio' DO NOT need to be trained every week. If your one of those that gets on a stepper and beats your self sweaty daily, your not training evenly. Move to a strength component. Which brings me to my next point. Add a strength movement (a load) to endurance (VO2) and you still have a least 10 days that a person can skip training that specific area and still MAINTAIN. This is staying at the same level...not increasing ones performance. So, If your trying to perform better you need to step up beyond these limits and back off before the over training limits. The standard is hit VO2 once a week. If you over train, the body can't recover and rebuild. It is the rebuilding that makes you stronger. A kettlebell at home is a requirement if your only making it to class once a week. Let me rephrase that, A kettlebell at home that you use is a requirement.

Tonight we work on snatch efficiency. We will work to fatigue in order to work on the body mechanic of efficiency. Gloves would be good.

SO, YOU THINK YOU CAN RUN ??

Bad knees, bad hips, microscopic tears, inflammation, compression fractures, shin splints, dehydration, bad back and more. These are all the signs of running poorly. Everyone thinks they can run. You just go run...right. The stress put on your joints and body is not joke. If your going to run then learn from some of the best HOW to run. Don't mess with your joints. Learn proper stride. Learn heel strike angles and get some feedback on your posture while your running. We have access to Leslie Branham-Paulsen. She is RKC and a volume of other certifications. Look at her!! She is in fantastic condition and she is a running coach. She can teach you about running. She is a personal trainer and running coach. Need I say more? I could say she is very high level but you know I wouldn't suggest somebody that wasn't on their game. Before you lace up the shoes, contact her for training and save yourself injury or setbacks. I thought of her this past weekend when I was watching the weekenders run the countryside up north. It looked painful for them. I see less pain in my class...but more intensity.

The bells will be swinging now. No more excuses for taking breaks. Kids are in school and I have no plans until winter break to take a break. Get ready to turn it on!!!!