| In life we are surrounded by numerous
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| | of time. Here's a thought. If a perfect
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| myths and half-truths, the Loch Ness
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| | program had been discovered, don't you
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| Monster, Big Foot, UFOs in Roswell, and
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| | think that everyone would be using it?
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| Crop Circles just to name a few. No one
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| | 2.People do not like to change. They like
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| quite knows if any of these things really
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| | to stick with what they know. The same
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| exists or if they are just stories told
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| | goes for exercise programs. We tend to
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| by people for purposes only they know.
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| | stick to protocols and exercises that we
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| Sports conditioning has much in common
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| | enjoy and are good at doing. When in
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| with these mythological occurrences.
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| | reality, we should be doing exercises
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| Over the past several months, I have
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| | that address our "weak" areas.
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| answered a gamut of questions from
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| | Three quick ways to keep your training
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| numerous Revolution players with topics
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| | out of the "Nut House":
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| ranging from pre-competition nutrition to
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| | 1.Change your program every 4 weeks
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| exercise performance questions. All have
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| | regardless of how successfully things are
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| been valid and good questions. However, I
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| | going. It's only a matter of time until
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| have also had to dispel more than a few
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| | the benefits of the program start to
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| myths about strength training and sports
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| | fade.
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| conditioning as well. All of which has
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| | 2.When you change your program, select
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| led to the development of this article in
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| | exercises that you dislike and add them
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| an effort to dismiss as many of the
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| | to your new program. Chances are these
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| common myths as possible with one
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| | are the areas that you need to work the
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| fell-stroke of the keyboard. So, without
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| | most. Also, just so you don't end up
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| further ado, here are the top five myths
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| | hating the entire program, superset a
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| related to strength training and sports
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| | "hated" movement with a movement that you
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| conditioning:
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| | love. For example, combine Romanian
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| 1.Myth: Strength Training Will Make Me
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| | Deadlifts and Bicep Curls.
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| Bulky
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| | 3.Lastly, get a coach, or at the very
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| At the heart of this common misconception
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| | least an objective observer, to analyze
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| is the way men and women who perform
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| | your program, and even better, write a
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| strength training are depicted in many
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| | program for you. There are two benefits
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| well known "fitness" magazines. You must
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| | to this. The coach/observer won't have
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| understand that the individuals in those
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| | the same exercise biases that you do, and
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| magazines are not only genetically
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| | you are more likely to comply with a
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| pre-disposed to gain outrageous amounts
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| | program that someone else has written due
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| of muscle, they also are using very large
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| | to the actual or perceived obligation to
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| doses of anabolic and androgenic drugs.
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| | not disappoint that person.
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| Not getting "bulky" is a concern that I
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| | These are just a couple of quick ways to
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| have often heard from both ordinary
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| | insure that your training doesn't end up
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| trainees and athletes. First, "bulky"
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| | like a fat person on a stationary bike:
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| needs to be defined. I assume that the
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| | going nowhere!
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| reference to not wanting to be "bulky" is
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| | Truth: "Insanity Training" Does Not Get
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| the desire not to look like the people in
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| | Results!
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| the "fitness" magazines. Fortunately, for
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| | 5.Myth: It's A Beauty Contest
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| those of you concerned with the "bulky
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| | I know many of you have heard the saying
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| factor", you have absolutely nothing to
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| | "all show and no go". I am also sure that
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| worry about. It is entirely possible to
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| | each and every one of you has observed
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| be strong, very strong, without gaining
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| | this type of player. You know, the body
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| significant amounts of lean body mass
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| | of Adonis coupled with the performance of
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| (muscle). As matter of fact, that is
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| | a 1981 Yugo. There are many factors that
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| exactly how the majority of elite
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| | contribute to this phenomenon, but one of
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| athletes train. Adding extra lean mass is
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| | the main ones is the prevalence of
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| not necessarily conducive to improved
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| | athletes using bodybuilding training
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| performance. However, being stronger and
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| | programs. Don't get me wrong here. In
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| more powerful definitely are.
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| | some instances, muscle hypertrophy
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| If you still think that you can't be
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| | (growth) is very beneficial, but there is
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| strong without being bulky, below is a
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| | a distinct difference between effective
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| picture of former USA Olympic
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| | sports conditioning programs and
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| Weightlifting Champion Tara Cunningham:
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| | bodybuilding programs. The main
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| Stats:
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| | difference is that strength and
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| Ht: 5'1"
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| | conditioning routines for sports are
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| Wt: 106 lbs
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| | primarily focused on improving the
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| Performance
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| | athlete's performance in his/her chosen
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| Snatch: 177.5 lbs
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| | sport. Bodybuilding programs are designed
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| Clean and Jerk: 209 lbs
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| | to do just that - build the body,
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| She looks pretty athletic, definitely
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| | primarily the muscles.
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| strong, and very "non-bulky".
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| | Now, let's shift the focus to footy. Some
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| Truth: Strength Training Will Not Make
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| | things required by a footy player are hip
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| You "Bulky"!
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| | and leg strength and power and strength
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| 2.Myth: Trash Doesn't Stink
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| | in the trunk and upper body. Strength in
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| Often when working with athletes, I find
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| | the hips and legs allows the player to
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| it necessary to "dial" them back on their
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| | kick the ball and move about the ground
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| training a little bit as it seems they
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| | at an effective pace. Strength in the
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| judge the effectiveness of a training
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| | trunk and upper body gives the player
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| session on whether or not they walk away
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| | stability when confronted with an awkward
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| absolutely "wasted". This is a faulty
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| | body position and allows the player to
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| method of quantifying a productive
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| | perform tackles and shepherds with brutal
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| session. Usually by the time you reach
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| | efficiency. Did you notice any mention of
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| the "heavy breathing, sweat drenched" end
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| | beautiful, bulging biceps and triceps or
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| of a program, you have long since
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| | pumped up pecs? Nope. Nada. None. Not a
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| surpassed the productive portion of your
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| | single mention. Do you know why? Two
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| training. This type of training is what I
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| | reasons really:
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| call "Trash Training". You are basically
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| | 1. Those areas get effective training
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| "trashing" your body, your ability to
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| | from performing exercises such as squats,
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| recover, and, most importantly, your
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| | deadlifts, pull-ups, over-head presses,
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| PROGRESS.
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| | etc. As a matter of fact, the above
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| The best way to avoid "trash training" is
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| | exercises provide more than enough of a
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| to keep an accurate training log. That
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| | training effect to keep those muscle
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| way you can refer back to previous
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| | groups plenty strong for the demands
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| performance, get into your session, and
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| | placed on them during the sport.
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| make progress toward becoming a better
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| | 2. Performing specific exercises for
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| footy player. Progress can be measured as
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| | those body parts falls lower on the
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| lifting 2.5 more pounds on a barbell
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| | priority list than those exercises that
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| squat, running .1 second faster in a 50
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| | are going to more readily assist you in
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| meter run, or performing one more
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| | becoming a better footy player.
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| pull-up. None of this quantifiable
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| | And that's what it's all about really --
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| information will be available to you,
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| | becoming a better footy player, right?
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| however, if you do not keep a training
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| | Which brings us to what may be the
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| log. Continuous progress is the only way
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| | biggest sports conditioning myth of all:
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| strength and conditioning training is
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| | Bruno Got Kick-Ass Results, So Will You.
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| going to positively impact your
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| | You know the story. A friend of a
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| performance. Otherwise, you are just
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| | friend's brother's sister's boyfriend
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| wasting energy that could be spent
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| | Bruno did this particular program and got
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| elsewhere.
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| | kick-ass results, so, of course, it will
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| If you think of training in the following
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| | work the same magic for you. The problems
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| terms, it might help you to understand
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| | with these types of stories/myths are
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| the point I am making. When you go into
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| | that they may or may not be true, people
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| work every day, you don't contemplate how
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| | may be telling them simply to sell a
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| to make the work you are going to do that
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| | particular program, and you don't
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| day as difficult as humanly possible, do
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| | personally know Bruno. For all you know,
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| you? Of course not. You think of ways to
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| | Bruno's kick-ass results may be due to
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| make your work more efficient and
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| | the fact that he was a stereotypical 90
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| productive. Well, the same goes for your
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| | lb weakling before starting the program
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| strength and conditioning work.
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| | or maybe he was training to be Mr.
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| Truth: Trash Does Stink!
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| | Olympia. What is probably true is that
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| 3.Myth: More Is Always Better
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| | Bruno is not a footy player, and despite
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| One of the primary concerns I hear from
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| | results of mythological proportions, his
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| footy players is they don't have the
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| | program is totally inappropriate for
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| ability to perform longer bouts of
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| | footy conditioning. Truth: Bruno Got
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| running, in the range of 2-4 miles.
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| | Kick-Ass Results, You Are Not Bruno.
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| Although I do understand how this common
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| | The first thing you must ask yourself
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| misconception can be fostered by watching
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| | before you start a sports conditioning
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| AFL level players routinely log 16-24
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| | program is whether or not this program
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| miles per game, what must be understood,
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| | will make you better at your sport, and
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| and thus prioritized, is that sports
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| | if so, how. If the answer is YES, then by
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| training should as closely mimic the
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| | all means proceed. If, however, the
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| sporting activity as is possible. Even if
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| | answer is NO, then you should seriously
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| you are in top condition, the pace at
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| | assess why you would want to undertake
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| which 2-4 miles is run is nowhere near
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| | such a program. The next question to ask
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| the pace at which a game of footy is
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| | is whether the program is going to help
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| played. In footy, the majority of
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| | you strengthen or eliminate weaknesses in
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| activity is composed of relatively short,
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| | your footy game or simply further develop
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| intense bouts of work followed by some
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| | areas in which you are already very
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| sort of recovery movement. Hence, it
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| | proficient. Finally, you have to
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| makes sense for a footy player's
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| | determine if you have the resources
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| conditioning to mimic that process.
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| | available to accomplish your goals.
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| Performing interval running, fartlek
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| | Resources can be anything from training
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| drills, and running multiple 50-400 meter
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| | equipment to time to physical stature.
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| sprints would all be very applicable
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| | They all play a role in how productive
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| components of a footy conditioning
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| | and successful a player you will become.
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| program. If the goal is for your training
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| | If you are going to perform a strength
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| to have a profound effect on your game
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| | and conditioning program to assist you in
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| performance, then run fast for short to
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| | becoming a better footy player, why not
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| moderate distances. You will develop more
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| | perform it using the most effective
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| than adequate conditioning for footy.
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| | protocols and techniques available for
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| Truth: More Is Not Always Better!
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| | your sport?
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| 4.Myth: "Insanity Training" Gets Results
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| | Hopefully, this article has helped dispel
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| A commonly accepted definition of
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| | some of the more commonly held myths
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| insanity is: to repeat the same activity
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| | about strength and conditioning for
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| over and over while expecting a different
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| | sports and that you will soon be well on
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| result each time. Many athletes take this
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| | your way to your own kick-ass results as
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| same approach with their sports
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| | a footy player.
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| conditioning as well. Once upon a time,
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| | For more articles and information about
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| they found a program that worked
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| | optimizing your training programs, be
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| awesomely for them. They have used it for
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| | sure to head on over to Coach Anderson's
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| years and are very comfortable with it
| |
| | website and check out all the FREE
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| because they're good at it. I call this
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| | information available. Also, if you are
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| "Insanity Training".
| |
| | interested in receiving monthly training
|
| There are two very specific problems with
| |
| | and nutrition information, be sure to
|
| "insanity training":
| |
| | subscribe to my newsletter The
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| 1.There is NO perfect program. Just
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| | Evolutionary at
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| because it worked well for you at one
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| | Providing clear-cut sports conditioning
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| point in time, does not mean that it will
| |
| | programs designed for athletes who are
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| continue to work well for you if you
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| | tired of making the wrong decisions about
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| perform it consistently for a long period
| |
| | their training programs.
|
