Weekly weightlifting improves elderly strength and performance

No surprise here. A good well planned comprehensive strength and conditioning program can help improve anyone at any age. Get your program here. 

NEW YORK (Reuters Health) -- Lifting weights as little as once a week can increase strength and functional performance in individuals aged 65 to 79 years.

In people over 65 years, resistance training "is now recognized as a safe and effective method for strength development and an important contributor to maintaining independence and enhancing physical capabilities," according to Dr. Dennis Taaffe from the Veterans Affairs Medical Center in Palo Alto, California, and colleagues. Their report is published in the October issue of the Journal of the American Geriatrics Society.

The investigators assigned 19 women and 34 men to one of four 24-week regimens: three sets of eight muscle strength exercises once, twice, or three times weekly, or continuation of usual activity alone.

All three exercise groups increased their muscle strength -- ranging from 37% to 42% during the 24-week program -- significantly more than the control group (4%), the report indicates. The exercise groups also experienced an increase in lean body mass compared with the controls without an increase in fat mass.

Interestingly, the team found no difference among the three exercise groups for upper body, lower body, or whole body strength.

As tests of physical function, the exercise groups all performed more quickly in rising from a chair and in toe-to-heel backward walking for 6 meters (nearly 20 feet) compared with the control group, according to the results.

Thus, "participation in resistance exercise twice, or even once, each week achieves substantial strength gains similar to those accomplished in a standard 3-day per week program, and these gains are accompanied by improved neuromuscular performance," the investigators conclude.

"As declining muscle strength and balance promote falls and fracture in older adults, we suggest that a high-intensity progressive resistance training program of only one session per week may prove useful in reducing the risk of falls and, hence, fracture," Taaffe and colleagues propose.

Source: Journal of the American Geriatrics Society 47:1208-1214.

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Flat vs. Incline Bench, Which Will Make You Stronger?

Ahh yes, The age old question on an age old exercise. Let the debate begin once again!

Dan Wirth - Flat vs. Incline Bench, Which Will Make You Stronger?

This article was written in response to the following question: Dan, how do you feel about the Incline Bench compared to the Bench Press when it comes to developing great upper body strength?

Ah, the infamous Incline Bench Press. The great and almighty 45 degree sports specific force producer! Seriously, the Incline Bench is a great exercise, but, not one that should use a full periodization schedule. Meaning, it is not my "major stimulator" or Primary Strength Exercise (PSE) for the upper body.

PSE's are complex movements that utilize more than one muscle group. They are the exercises that will use a full periodization schedule working from higher volume and lower intensity phases into maximal strength and power phases. This would be in contrast to a Secondary Strength Exercise (SSE) like the Incline Bench, or an Assistive Strength Exercise (ASE) like a Dumbbell Curl that would not use a full periodization schedule and would not work into maximal strength and power phases!

By major stimulator, I am simply talking about exercises that you can inherently lift the most weight with therefore creating the highest neuromuscular or contraction activity in the muscle groups being used (notice the plural use of the word: groups, the Bench is not just a chest exercise, but more on that later!)

FLAT BENCH IS KING

The Bench Press is inherently set up so that you should be able to push more weight than you could with an Incline bench (barring any injuries or biomechanical problems). If you took one thousand athletes or fitness buffs and tested them on the Bench Press and the Incline Bench Press, about 97% of them, not all but most, would be able to Bench Press more than they could Incline Bench. This is especially true for the 35-45 degree Incline Bench Press which is pretty close to the optimal angle of release for a shot putter and a close representation of the pushing angle after the initial contact phase of a football lineman.

It is for this reason, and this reason only, that the Bench Press is my upper body Primary Strength Exercise. The angle of the Incline Bench is what makes it a great exercise but it is also what keeps it away from PSE status. PSE's for me are the Power Clean, Squat, and "Flat" Bench in athletic based programs. And, I substitute the Deadlift exercise for the Power Clean in programs for people who want to develop great strength.

BIG GAINS WITH PSEs

We could use the Power Clean and the Squat as further examples of Primary Strength Exercises. In most strength and conditioning programs, in sports where strength and power output are vitally important, the Squat exercise is the major stimulator as opposed to the Front Squat, or the Barbell Step Up. The same thing applies with the Power Clean versus the Power Snatch for example. This is not taking anything away from the Incline Bench, Power Snatch, and Front Squat exercises. Many times I emphasize these lifts in my strength and power programs, but, when I am focusing on absolute strength and power increases during certain training cycles it is the Power Clean, Squat and Bench that I use.

When I mentioned neuromuscular activity levels earlier, many research buffs would like to bring to my attention an occasionally found research example of the Decline Bench exercise having a higher neuromuscular activity than the Bench Press (found through EMG testing). I would say yes, this is true in some cases. However, the Decline Bench has some problems with it's limited range of motion. But, that's another story.

Now, this brings me to a very important point: The Bench Press is not just a chest oriented exercise. It is a Chest, Shoulder, and Triceps exercise. And, this is precisely the reason why most people can lift a heavier poundage with this exercise! The strength of those three muscle groups combined is ultimately stronger than a lift like the Decline Bench which is primarily only a chest developer or the Incline Bench which activates the shoulders even more than the chest.

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What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

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What Athletes Eat To Win

                                                      

 

Three top athletes  a professional basketball player, a triathlete and a rodeo clown  reveal the dietary regimens they say help them maintain peak performance.

Eric Snow
Professional Basketball Player

I try to be conscious of my diet partly because I can't knock off the pounds as easily as when I was younger and partly because you don't want to be too full playing in the NBA.

Some guys eat whatever they want, but I stick to a fairly consistent regimen: On game days, breakfast consists of a bagel or some toast and a piece of fruit; when we don't have a game, I might have a bigger breakfast such as pancakes. But if I eat a really big breakfast on game days, it throws me off: I might be full until 4 p.m., so I'll skip lunch and can't eat because it's too close to game time.

Lunch is usually my big meal, some pasta or chicken. On game days, that's all I have until after the game. Then, I might eat something like a turkey sandwich or a salad, something just to tide me over. I'm usually not hungry after a game and don't want to eat a heavy meal before going to sleep. I may splurge on ice cream, but that's pretty much it for junk food. And I never eat pork or beef. Before I was in the NBA, I ate a lot more food and still felt hungry. Now, I feel satisfied.

My biggest concentration for competing is to drink enough. I drink four 32-ounce glasses of water or Gatorade throughout the day, including one at every meal. That's the real key  drinking enough. Eric Snow is the starting point guard for the Philadelphia 76ers.

Doug Stern
Triathelete

How and what I eat before exercise depends on many factors, the distance or duration of a race or workout, how long I've been training, the weather, but one thing always is constant: fluid intake, which is 8 ounces every hour throughout the day. During intense exercise, you can sweat as much as 8 ounces every 20 minutes.

When I was competing, I trained about two to three hours a day, and I would lose about 8 ounces of sweat every 20 minutes or so. To keep myself hydrated, I would drink gallons of water mixed with powdered vitamin C and electrolytes throughout the day. But during competition, I, as well as many other triathletes, drank a mixture of water and flat cola, which we mixed beforehand. We did this because the cola contains caffeine to keep you up, and it is easily digested.

My competition diet was high-carb and healthful, but I've always focused more on when I eat than what I eat. If a race were on Saturday, I would' carbo-load, fromWednesday on by keeping my meals constant but decreasing my activity level. That means a breakfast of cereal and fruit; lunch consists of pasta or a bagel and vegetables; and dinner contains meat or chicken for protein. The night before a race, I would have a big lunch and a very small dinner, if at all, to keep my bowels fairly empty. The morning of a race, I would only have coffee and cereal at least 1 hours before the start of the race.

Doug Stern has competed in nearly 40 triathlons, a race consisting of a 2.4-mile swim, 18-mile run and 50-mile bike race. He wrote a training column for Triathlete magazine and currently teaches swimming in New York City.

Paul Bonds
Rodeo Bullfighter

As a rodeo clown, my job is to protect the cowboy  to distract a raging bull long enough for the cowboy to get away. It's tough and dangerous work, and you have to be in top physical condition. A rodeo cowboy has to last eight seconds on a bull whose mission is to throw him, but I'm out there working for that eight seconds, the next eight seconds, the next eight seconds one cowboy after another, for the entire night.

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Some Alcohol Good?

DALLAS (CNN) -- Consuming two to six alcoholic drinks per week can greatly reduce the risk of sudden cardiac death, according to a new report from researchers at Harvard Medical School.

The Physicians' Health Study used data from 21,537 men over a 12-year period. Researchers found that men who had two to four drinks per week lessened their risk for sudden cardiac death by 60 percent. Those who had five to six drinks per week lowered their risk by 79 percent.

Though some alcohol is good, more may not be better. Rates of sudden cardiac death increased among people who had more than two drinks per day, the study found.

The research did not look at drinking patterns. However, it is generally agreed among scientists that binge drinking, or drinking large amounts of alcohol in brief periods, can cause abnormal heart rhythms that can lead to sudden cardiac death.

Though the study's findings are considered significant, its authors are not recommending that people start drinking.

"Based on the data, I wouldn't recommend that non-drinkers start drinking," said Christine M. Albert, M.D., lead researcher. "One has to consider all the risks and benefits of drinking alcohol. You don't know how likely a person is to become addicted to alcohol, and there is also the risk of cancer to consider."

Previous studies have found that heavy alcohol consumption may increase an individual's risk of certain types of cancer.

"Consuming two or more drinks per day has been associated with an increased breast cancer risk in women. This study was done only in men, so we can't be sure if our results would apply to women as well," said Albert.

Sudden cardiac death (SCD) is responsible for about half of all deaths from heart disease, the nation's biggest killer. SCD is usually caused by irregular heart rhythms. Heart attack, the death of heart muscle due to loss of blood supply, rarely causes SCD.

Prior studies have pointed to a similar beneficial effect of alcohol when consumed in moderate amounts. This study, however, is the largest to date. It is published in the American Heart Association's journal, Circulation.

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Today's feature program Olympic Diving Conditioning.

Diving

The Diving Program is a great strength and power development program. In this program there are shoulder stability exercises, torso and low back strengthening movements and exercises for power development like Olympic lifting and plyometric jump exercises.

Select a Program

2 Day Diver Power Program View a Sample Workout of this Program Week 1 - Day 1 (Tuesday) of Diving Conditioning's Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Hang Clean 5 reps @ 85 lbs, 4 reps @ 100 lbs, 3 reps @ 120 lbs, 5 reps @ 125 lbs, 3 reps @ 110 lbs    3    Video Squat 10 reps @ 305 lbs, 5 reps @ 370 lbs, 8 reps @ 430 lbs, 10 reps @ 400 lbs  4    Video Dumbbell Triple - Extension Step Up 15 reps @ 40 lbs, 10 reps @ 35 lbs  5    Video Machine Leg Curl 10 reps @ 160 lbs, 10 reps @ 160 lbs  6    Video Theraband Internal\External Warmup Rotation (AD) 12 reps, 8 reps  7    Video Push Up Plus 10 reps, 10 reps  8    Video Dumbbell Incline Bench Press (45 Degree) 20 reps @ 60 lbs, 15 reps @ 65 lbs, 8 reps @ 60 lbs    9    Video Pull Up Plus 10 reps, 10 reps

 Sign up to get this program here

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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The JackedPack Feature Exercise: AB - Theraball Hanging Bent Knee Leg Raises (RO)

 

AB - Theraball Hanging Bent Knee Leg Raises (RO)	View Video
Exercise Description:
Place an appropriately sized Theraball between your legs. Hang from a bar with your hands or use a pair of arm straps like the "Ab-Originals." Bend your knees as you pull them toward your upper body. You may have to use a partner to help keep your body from swinging as you perform the reps. Exhale when you bring your legs up! Nathan Lewis CSCS US Sports Strength and Conditoning If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:  Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring. For more information about my background fee structure and how to get started, go to US Sports Strength and ConditioningJust fill out the brief contact form to get started. Personal Trainers: Train More Clients, Make More, Have More Freedom

Try This Bootcamp Program US Sports Strength and Conditioning Armed Forces PFT Programs

Armed Forces PFT Programs

These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Click on the links below to get the running program!

2 Mile Test Running Program
3 Mile Test Running Program

Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel thebest!

If following both the strength training and the running programs, success will be guaranteed!

Here's a sample

Week 1 - Day 2 (Friday) of Your Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Close Grip Pull Ups	5 reps, 5 reps
	3	Video Wide Grip Chin Ups	4 reps, 4 reps
	4	Video Barbell Wide Grip Bent Over Row	15 reps @ 120 lbs, 12 reps @ 120 lbs
	5	Video Dumbbell One Arm Row (elbow close)	15 reps @ 60 lbs, 10 reps @ 55 lbs
	6	Video Dumbbell Lateral Raise	15 reps @ 26 lbs, 10 reps @ 23 lbs
	7	Video Dumbbell Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 18 lbs
	8	Video Dumbbell Biceps Curl	15 reps @ 40 lbs, 10 reps @ 35 lbs
	9	Video Dumbbell Hammer Curl	15 reps @ 45 lbs, 10 reps @ 40 lbs
	10	Video Push Ups (regular position)	30 reps, 30 reps

Choose Your US Sports Online Strength And Conditioning Program preference below.

Select a Program

3 Day PFT Weight/Resistance Program	3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only
3 Day PFT Weight/Resistance Program - Dumbbells Only

US Sports Strength and Conditioning's Ice Hockey Programs Now Available for Download

Ice Hockey

The Competitive Ice Hockey programs were developed to help with the specific strength and muscular endurance needs of a hockey player. Hockey players also need a program that will help guard them against injuries. In addition to the strength training exercises there are specific plyometric exercises that will help with groin and lateral hip strength. It would be ideal to choose the Ice Hockey Program that has Power Cleans and the other Olympic exercises, but many may be unfamiliar with these exercises. For this reason, they have been removed in the "no Power Cleans" program. Check out the exercise videos to learn about the power clean and power snatch exercises, if interested. Once ready for these explosive exercises just switch the program over!

Throughout the length of the Ice Hockey programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Take a look at a sample of this program:

Week 1 - Day 4 (Sunday) of Your Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Power Clean	5 reps @ 165 lbs, 4 reps @ 195 lbs, 3 reps @ 230 lbs, 1 reps @ 260 lbs, 1 reps @ 280 lbs, 4 reps @ 260 lbs, 5 reps @ 245 lbs, 4 reps @ 215 lbs
	3	Video Front Squat	10 reps @ 165 lbs, 5 reps @ 195 lbs, 8 reps @ 230 lbs, 10 reps @ 215 lbs
	4	Video Side to Side Single Leg Line Hops	12 reps, 8 reps, 8 reps
	5	Video Alternate Leg Bounding (Speed Skaters)	12 reps, 8 reps, 8 reps
	6	Video Barbell Close Grip Bent Over Row	10 reps @ 135 lbs, 10 reps @ 135 lbs
	7	Video Stretch Deadlifts	10 reps @ 175 lbs, 10 reps @ 175 lbs
	8	Video Dumbbell Shrug	12 reps @ 85 lbs, 8 reps @ 95 lbs, 8 reps @ 90 lbs   ............

Select a Program and then Choose: "US Sports Sports Online Strength & Conditioning"

A totally interactive, program that progresses and changes with you for only $9.99 per month!

4 Day Competitive Ice Hockey Progam

4 Day Competitive Ice Hockey Progam - no Power Cleans

If you want to be ready to play great, you are going to need a Great Plan