"Lifting weights is not good for runners" has been a phrase tossed around for years. From mid-distance to long distance, weights are kryptonite and will supposedly slow you down, add unwanted bulk and stiffness to the grace and fluidity of your mechanics. For sprinters and power-based runners, those in the know might not get all in bunches on the topic and can justify weight/resistance training.
When blanket statements are spread, I advise to run the other way! Weight training is like grocery shopping, meaning you can shop in all the departments or just focus on what you need, like lean meat and veggies.
Let's consider the physiology of racing between the 800m and the 5k. You need speed and endurance, yeah sure, but more importantly, we need to consider posture, strength and stability in the correct range of motion. It's called relative training. Or training the person based on the tools used to perform the task at hand.
You must first evaluate and answer the question of the correct set and repetition scheme needs to actually have a positive training effect. Once you have framed that out, now we can look to choose the necessary exercises for getting stronger, more fit and, of course, faster. More often that not, an imbalance between left and right, front and back, and gross rotation will exist. Why is this usually the case? Dominance, comfort and lack of early age teaching will create a one-sided pattern for those unfamiliar with single arm/single leg training in the resistance world.
With that, the basic concepts are to stabilize the spine and core and begin to train the moving limbs around the stable middle. Push and pull, lunge and hurdle, bend and twist, better be in your program somewhere. Otherwise, enjoy "spinning your wheels."
Mark has been with ONE Human Performance since the facility's inception in 2002 and serves as Elite Trainer and Operations Director. His background includes NASM, CPT, CSCS and FMS certifications. His personal experience as a track athlete and powerlifter brings a rare blend to the performance and movement side of training.
Monday, September 16, 2013
To Twist or NOT to Twist
If I could be one of the many storms, I'd be a twister. Violent, rotating winds tearing up trees, lifting houses and clearing everything in its path. Sounds like an NFL films John Facenda narration! I'll redirect into the science of movement the basic pattern of walking that is rotary based. So what do you think that means when it comes to adding power or speed into the equation?
All day long, we twist or attempt to prevent rotation, depending on the movement and the sport of choice. Whether it be at the shoulders or hips or BOTH, get your swerve on and get it correct! Rotation can be looked at via the FMS, through clandestine patterns such as lunge, leg raise and squat, but can be seen through obvious patterns like shoulder mobility and, of course, rotary stability. I would argue 15 of the 21 total points can be somehow derived from twisting or stabilizing rotation. Heck, maybe all of the 21 if you get super philosophical . . . anyone argue?
With that said, it might just be key to train rotation, even if you are not a tennis player, shotputter or pitcher. Not to mention digging a ditch or vacuuming the living room. Much of our training is in front of us or in the sagittal plane. Why not add some good 'ol floor/windshield wipers or quadruped exercises to start and build from there. Both performance and aesthetics can be achieved when twisting. Rock a side plank for 60 seconds on each side, drink plenty of water and watch those love handles blow away like a Kansas tin roof!
Mark has been with ONE Human Performance since the facility's inception in 2002 and serves as Elite Trainer and Operations Director. His background includes NASM, CPT, CSCS and FMS certifications. His personal experience as a track athlete and powerlifter brings a rare blend to the performance and movement side of training.
All day long, we twist or attempt to prevent rotation, depending on the movement and the sport of choice. Whether it be at the shoulders or hips or BOTH, get your swerve on and get it correct! Rotation can be looked at via the FMS, through clandestine patterns such as lunge, leg raise and squat, but can be seen through obvious patterns like shoulder mobility and, of course, rotary stability. I would argue 15 of the 21 total points can be somehow derived from twisting or stabilizing rotation. Heck, maybe all of the 21 if you get super philosophical . . . anyone argue?
With that said, it might just be key to train rotation, even if you are not a tennis player, shotputter or pitcher. Not to mention digging a ditch or vacuuming the living room. Much of our training is in front of us or in the sagittal plane. Why not add some good 'ol floor/windshield wipers or quadruped exercises to start and build from there. Both performance and aesthetics can be achieved when twisting. Rock a side plank for 60 seconds on each side, drink plenty of water and watch those love handles blow away like a Kansas tin roof!
Mark has been with ONE Human Performance since the facility's inception in 2002 and serves as Elite Trainer and Operations Director. His background includes NASM, CPT, CSCS and FMS certifications. His personal experience as a track athlete and powerlifter brings a rare blend to the performance and movement side of training.
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