2 great articles to read from JSCR!!!

THE EFFECTS OF RESISTANCE TRAINING ON
ENDURANCE DISTANCE RUNNING PERFORMANCE
AMONG HIGHLY TRAINED RUNNERS: A SYSTEMATIC
REVIEW

ABSTRACT

Yamamoto, LM, Lopez, RM, Klau, JF, Casa, DJ, Kraemer, WJ,
and Maresh, CM. The effects of resistance training on
endurance distance running performance among highly trained
runners: a systematic review. J Strength Cond Res 22(6):
2036–2044, 2008—The current perception among highly
competitive endurance runners is that concurrent resistance
and endurance training (CT) will improve running performance
despite the limited research in this area. The purpose of this
review was to search the body of scientific literature for original
research addressing the effects of CT on distance running
performance in highly competitive endurance runners. Specific
key words (including running, strength training, performance,
and endurance) were used to search relevant databases
through April 2007 for literature related to CT. Original research
was reviewed using the Physiotherapy Evidence Database
(PEDro) scale. Five studies met inclusion criteria: highly trained
runners ($ 30 mile
wk21 or $ 5 d
wk21), CT intervention for
a period $ 6 weeks, performance distance between 3K and
42.2K, and a PEDro scale score $ 5 (out of 10). Exclusion
criteria were prepubertal children and elderly populations. Four
of the five studies employed sport-specific, explosive resistance
training, whereas one study used traditional heavy weight
resistance training. Two of the five studies measured 2.9%
improved performance (3K and 5K), and all five studies
measured 4.6% improved running economy (RE; range = 3–
8.1%). After critically reviewing the literature for the impact of
CT on high-level runners, we conclude that resistance training
likely has a positive effect on endurance running performance or
RE. The short duration and wide range of exercises implemented
are of concern, but coaches should not hesitate to
implement a well-planned, periodized CT program for their
endurance runners.

EFFECTS OF WHOLE-BODY LOW-INTENSITY
RESISTANCE TRAINING WITH SLOW MOVEMENT AND
TONIC FORCE GENERATION ON MUSCULAR SIZE AND
STRENGTH IN YOUNG MEN

ABSTRACT

Tanimoto, M, Sanada, K, Yamamoto, K, Kawano, H, Gando,
Y, Tabata, I, Ishii, N, and Miyachi, M. Effects of whole-body
low-intensity resistance training with slow movement and tonic
force generation on muscular size and strength in young men.
J Strength Cond Res 22(6): 1926–1938, 2008—Our previous
study showed that relatively low-intensity (~50% one-repetition
maximum [1RM]) resistance training (knee extension) with slow
movement and tonic force generation (LST) caused as
significant an increase in muscular size and strength as highintensity
(~80% 1RM) resistance training with normal speed
(HN). However, that study examined only local effects of one
type of exercise (knee extension) on knee extensor muscles.
The present study was performed to examine whether a wholebody
LST resistance training regimen is as effective on
muscular hypertrophy and strength gain as HN resistance
training. Thirty-six healthy young men without experience of
regular resistance training were assigned into three groups
(each n = 12) and performed whole-body resistance training
regimens comprising five types of exercise (vertical squat, chest
press, latissimus dorsi pull-down, abdominal bend, and back
extension: three sets each) with LST (~55–60% 1RM,
3 seconds for eccentric and concentric actions, and no relaxing
phase); HN (~80–90% 1RM, 1 second for concentric and
eccentric actions, 1 second for relaxing); and a sedentary
control group (CON). The mean repetition maximum was eightrepetition
maximum in LST and HN. The training session was
performed twice a week for 13 weeks. The LST training caused
significant (p , 0.05) increases in whole-body muscle
thickness (6.8 6 3.4% in a sum of six sites) and 1RM strength
(33.0 6 8.8% in a sum of five exercises) comparable with those
induced by HN training (9.1 6 4.2%, 41.2 6 7.6% in each
measurement item). There were no such changes in the CON
group. The results suggest that a whole-body LST resistance
training regimen is as effective for muscular hypertrophy and
strength gain as HN resistance training.

What's your opinion? Do you agree or disagree upon your experience?

I'm out...

Kyphotic Posture

Hey everyone,

Well well well........I will admit that 70% of the clients that I train or they train at Dessange gym have increased thoracic kyphotic posture. Are you one of those individuals hm........

Bad posture at the upper area of the spine is associated with excess bad sitting habits. Maintaining this bad posture for a long time can create other problems like neck or shoulder problems.

Here are some tips to try an correct this increase thoracic bad kyphotic posture:

1. If you are trapped in a sitting position for any reason for more that 2 hours, try and break it up by walking for couple of minutes.
2. Exercise the right muscles and stretch the ones that are tight is the correct philosophy. Strengthen specifically the thoracic erector spinae, multifidus/ rotatores, rhomboids, midddle/ lower trapezius, teres minor, infraspinatus and subscapularis.....you pretty much have to strengthen your mid- back and all the shoulder tendons that are located at the back of the shoulder. Stretch specifically the chest, upper abdominals,front shoulders , and lattisimus dorsi.
3. Upper body Mobility techniques and foam rollers are really very useful.
4. Medical massage targeting the upper body is suggested to loosen up the muscles and tendons.

The bottom line is.....start moving now...use it or lose it.....doooooooo it. I'm out........

Functional Movement Kinetic Chain Dysfunction Seminar Notes!

Hey everyone,

I attended last week a great seminar on functional movement/ kinetic chain dysfunction by Mike Antoniades here in Cyprus.....believe it or not...yes fitness seminar in Cyprus.

These are some notes that you will find useful:

• The body functions as a chain. If there are any imbalances, the body tries to correct the dysfunctions and some muscles are over- firing and some are not firing at all.
• Kids should exercise (movement of any kind) at least 3 hours a day to keep fit and adults 2 hours per day.
• Some postural/ movement dysfunctions are: back pain, chronic migrane, asthma, abdominal dysfunction, infertility and gas/ bloading.
• 60% of individuals decrease symptoms that were related to postural/ movement dysfunction with just correcting posture and the way they were walking in a recent study.
• It is a fact that almost 99.99999999% of the people do not know the correct way to walk or run properly. You have to admit it that no one showed you how to walk or run the correct way . This phenomenon was proven by all the people that tried to walk and run at the seminar. I was personally amazed by that
• Most of the individuals are front thigh muscles (quads) dominant instead of the back thigh muscles (hamstrings) or back muslces while they walk or run.
• Increasing the intensity of a workout, yet your nervous system is on fire.

These are some points to think about. Walking/ Running are 2 of the most important funtamentals that are ignorted by most of you out there. They are a form of art and you can always use a help form a specialist to figure this out in detail. I'm out.........