Posts Tagged ‘texas’

Don’t Move a Muscle…

July 26, 2017

Don’t Move a Muscle!

During this phase of our T3 training program our T3 clients have “enjoyed” one session per week of Isometric Exercises.

We have gotten some good feedback on the Isometric sessions so I thought I would share with you what Isometric training is and why it can be an important part of your training program,

What is Isometric Training?

Every muscle in your body contracts several different ways.  One way for our muscles to contract is concentrically.  A concentrically contracting muscle is being shortened.  Think of curling a dumbbell up to your shoulder, you are shortening the bicep muscle group when you are concentrically lifting/curling the dumbbell.

Another way for our muscles to contract is eccentrically.  This is when our muscles are contracting and lengthening at the same time.  Think about that same dumbbell bicep curl that I mentioned and now lower it until your arm is straight.  You are contracting and lengthening the bicep muscle group as you are lowering the dumbbell.

A third way for your muscles to contract is isometrically.  This type of contraction happens without the muscle(s) changing length.  The muscles are static in a particular position.   A few good examples of isometric exercises when done correctly are:

Hardstyle Planks

Split Squat Holds

Squat Holds

Chin Up/Pull Up Holds

Push Up Position Holds

Band Pull Apart Holds

Farmers or Suitcase Kettlebell Holds

The term “holds” is a dead giveaway for an isometric exercise.

What makes Isometric training beneficial?

One of the main benefits of Isometric training is activation.

The body is able to activate nearly all available motor units in the muscle or muscle groups which is difficult to do with the other two types of contractions.

If you have ever held an isometric contraction for 6-10 seconds, you will know exactly what I mean by “able to activate nearly all available motor units in the muscle or muscle groups”.  Creating as much muscular tension as possible will activate more motor units and therefore help you to become stronger.

Back in the 1950s, researchers Hettinger and Muller found a single daily effort of two-thirds of a person’s maximum effort exerted for six seconds at a time for ten weeks increased strength about 5% per week, while Clark and associates demonstrated static strength continued to increase even after the conclusion of a five-week program of isometric exercises.

Another benefit of Isometric Training is if you have an injury or a “sticking point”, (think midway through the push up when your lower back begins to sag) you can train in that particular joint range risk free while improving strength.

Isometric training is used widely in physical therapy settings to retrain the muscle(s) to activate.

Isometric training is another way to help you get stronger.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.  At Pinnacle we are always looking for ways to make you stronger, more resilient and help you reach your goals more quickly.

15 Years In One Night…

March 22, 2017

The Monday before last I drove up to San Antonio to meet up with a group of guys who I have been friends with since I was an undergrad in college.

Two of the guys were my bosses and the other two were students like I was at Texas A&M University – Corpus Christi.  My friends were all in San Antonio for a conference.

As soon as I got into town we proceeded to a bar for a beer, appetizers and began catching up before going to a Spurs game.

Thanks to a generosity of a Pinnacle client, we had a great seats and a great time at the game!  Bonus, the Spurs beat the Atlanta Hawks in a close game!

At the game we had a few more beers and hotdogs for dinner.

When the game was over and went back to the Riverwalk.   We went to a bar on the Riverwalk and continued to tell more stories and laugh until it was time to say goodbye.

We left the bar around 11:30pm and said our goodbyes.  One of my buddies, who was also the best man in my wedding had an extra bed in his hotel room and I crashed there.  But, before we went to the hotel my friend wanted to get something to eat so we went to another bar and had a brisket sandwich and water. The water was really good. I wish I could say the same for the sandwich.

I got to bed around 1:30am and woke up at 5am to get some work done and eat breakfast before I got on the road. I needed to make it back to the gym in time for our weekly Team meeting.

I made it back in time but was not much of a contributor.  I am pretty sure I had a nap that afternoon.

Why am I telling you all of this?

I am telling you this to let you know I am not a robot.

  • I don’t usually drink more than one beer or glass of wine in one sitting.  I had 4 beers last Monday.
  • I don’t normally eat bar food and hot dogs but that is what was there to eat, so I ate.  I ate some nachos and tuna at the bar before the game and ate 2 hot dogs at the game.  Don’t forget the brisket sandwich at midnight, ugh!!!
  • Am I still eating bar food and hotdogs today? No, as soon as I got home I went back to my spinach and protein shakes for breakfast and salads with protein for lunch.
  • I don’t normally get 3.5 hours of sleep at night but it may be another 15 years before I get to be with these guys and I didn’t want to miss any of it so I was willing to stay up past my regular bedtime.
  • When life events, like hanging out with GOOD friends come along we can be flexible with our eating, sleeping and drinking routines.  And when we fall off the wagon (clean eating, limited alcohol, and quality sleep) you can get back on it ASAP instead of kicking ourselves for not following “the rules”.

Catching up and laughing with my boys was worth any inconvenience to my schedule, diet, sleep, and alcohol intake.  I don’t think I could do this on a weekly basis but once every 10-15 years is doable!

When rare and fun opportunities present themselves don’t miss out on them because of your strict habits.  Bend your rules a little so that you can enjoy yourself and when the event is over, go back to your disciplined lifestyle.

Committed to Your Success,

Adam

Beach to Bay Prep…

May 11, 2011

If you are running in the upcoming Beach to Bay marathon I wish you luck. The four-plus miles may be a little tough on you if you haven’t been putting in the miles. For a successful and less painful race I have added a few tips that will help you perform better and recover faster.

1. Hydrate: Pre-race check your urine color. You want it to be a light yellow like lemonade. Don’t drink too much and get water logged, just enough to take the dark orange color out of your urine. Research has shown that just a 2% reduction in hydration can lead to a 20% reduction in performance.

2. Roll Your Feet: While standing put a tennis ball, softball, or golf ball under one foot and roll the bottom of your foot against the ball. The softer the ball the better at first. You may want to work up to a more rigid ball later. Roll behind your toes, the arch of your foot, the outside of your foot and the heel. If you find any bumps (trigger points) roll on them for about 30 seconds until they release.

3. Don’t carb load the night before: The 80’s are over and so is carb loading the night before the big race. Research shows that we want to begin the process of carbohydrate loading several days before. For 4-plus miles you don’t really need to carb load at all. Eat a healthy non-greasy meal the night before and you will be fine.

4. Eat a light breakfast: You want to eat a light breakfast with minimal fiber. You don’t want to run on an empty stomach and you don’t want a full bloated stomach. Bananas and peanut butter usually do the trick.

5. Encourage others: Every person you pass give them “atta boy/girl” or “keep it up”, or my personal favorite, “TIGHT GLUTES, TIGHT ABS, SHOULDERS BACK AND DOWN”!!! Just kidding about the last one. Encourage those who are struggling a bit. We all need a little encouragement.

If you are not going to be running stay away from Padre Island on the 21st in the morning but go to Cole Park around 10am. It is a blast!

Committed to Your Success,
Adam