Anti Rotation Core exercise!

This is another favorite anti- rotational core exercise that I currently use in my training regime or with personal training clients. The exercise shown in the video is the advance progression.

You should first start kneeling with various stance legs positions and then move to the upright position. The goal for this exercise is that your trunk should not move at all. Loading this exercise with heavy weight it's not ideal. As I mentioned before, minimal trunk movement is the key. Do not forget that you are stretching the hip flexors as well.

In addition, its very bjj/ judo specific because you are imitating/ performing the throwing pattern used to throw the opponent on the floor. The only correction I would make is to switch the position of the feet.

Try is out and let me know.......I want to wish everyone Happy Easter.......I'm out!

One of my favorite core exercises!

This core exercise is an old one, but I will admit is one of my top on the list core exercise. No more crunches. Tips before performing it.....a.Make sure you extend your back slightly so your abdominals are in full stretch, b. the movement should only comes from the core, c. the arms do not pull at all, and d. maintain a tight core while performing it. This is the core exercise that any Aspida team bjj athlete should use!

Another video is coming up, so be ready. I'm out.......

Caffeine and Performance 5 facts!

Hey everyone,

It's been a long time to write cause of a busy schedule. These are the latest caffeine facts related to performance:

• Coffee in tablets or capsule has more ergogenic effect than regular coffee drinking.

• Low to moderate dosage (3-6mg/ kg) can enhance performance.

• Alertness and Vigilance are evident from coffee intake especially in athletes during time of exhaustion.

• Caffeine intake has ergogenic effects on maximum endurance performance, and

• Training protocols, fitness status, habituation to coffee, and body weight are equally important to determine the correct caffeine dosage.

These are the latest 5 coffee facts related to performance. Go ahead and drink coffee, its good for you. Always be aware though of the dosage per day. I'm out.......



Reference:

Goldestein et al. 2010. International society of sports nutrition position stand: caffeine and performance. JISSN , 7:5.

MUSCLE CRAMPS?

Hey to all,

Are you one of those people that have constantly muscle cramps?
What is the reason behind those painful muscle cramps?

Personally, some clients of mine were affected by muscle cramps recently, so let's clarify the reasons behind the topic. The reason behind muscle cramping remains unclear, but the are 3 possible explanations which are:

1. muscle fatigue or overexertion
2. dehydration, and
3. electrolyte imbalance

In addition, high potassium foods like fruits, vegetables, legumes, low fat dairy foods and adequate sodium can eliminate muscle cramps. Try these simple nutritional tips and I think you are on the right track. I'm out........

Reference:
Jose Antonio et al. 2008. Essentials of sports nutrition and supplements. 1st Edition, Humana Press Publishing.

The 3 Forgotten Laws of Functional Training!

Its been a long long time to write anything on the blog. I do apologize,but I have been really busy. Well, today I'm going to talk about the 3 funtamental laws of functional traininig that any coach/ trainer or individual that trains should be aware of.

Here they are:

1. The Law of Facilitation. It depicts that 'when a nerve impulse has passed through a certain set of neurons and caused excitation, it will tend to take the same path in the future and each time it does this, it will encounter less resistance with each attempt' (Osar, 2005, pp. 69). This goes back to falthy movements and postures while training. If someone that trains does not have the proper technique and posture, these faulty patterns are carried outside their training environment and towards real life.
2. The Hilton law. It states that ' the nerves that innervate a joint also innervate the muscles, skin, and cutaneous structures of the surrounding area' (Osar, 2005, pp. 69). That's what Kinesio taping is all about. In training, the Hilton law is illiustrated when inhibiting the core muscles by wearing the weightlifting belt when exercising.
3. The Sensory- Motor Amnesia law. It 'describes a condition that arises within the neuromuscular system in which decreased muscle recruitment results from a decrease in sensory input into the system (Osar, 2005, pp. 70). In training, this phenomenon occurs when someone is training on fixed plane movements such as machine resistance training. There is only one movement involved and the core stabilizers are shout down completely. That is the reason why people get injured not only during activities of daily living, but also implementing this kind of training in sports.

I hope you find these 3 forgotten laws of functional training useful. I want to wish to everyone a lovely Merry Christmas and a Happy New Year! I hope TRAINING will be your no. 1 priority for the 2011-2012 year. Take care........I'm out!

Reference:

Evan Osar, 2005. Form and Function: The anatomy of motion. (2nd ed.), Fitness Education Seminars Publishing.

Oat bran study!

Effect of oat bran on time to exhaustion, glycogen content and serum cytokine profile following exhaustive exercise

Felipe F Donatto^1,3 , Jonato Prestes^1,2 , Anelena B Frollini¹ , Adrianne C Palanch¹ , Rozangela Verlengia¹ and Claudia Regina Cavaglieri¹

¹ Health Science Faculty, Methodist University of Piracicaba, São Paulo, Brazil

² Graduation Program in Physical Education - Catholic University of Brasilia, - Brasília/DF/Brazil

³ Molecular Biology of the Cell Group, Institute of Biomedical Sciences, Department of Cell and Developmental Biology, University of São Paulo, Brazil

author email corresponding author email

Journal of the International Society of Sports Nutrition 2010, 7:32doi:10.1186/1550-2783-7-32

Published:	18 October 2010

Abstract

The aim of this study was to evaluate the effect of oat bran supplementation on time to exhaustion, glycogen stores and cytokines in rats submitted to training. The animals were divided into 3 groups: sedentary control group (C), an exercise group that received a control chow (EX) and an exercise group that received a chow supplemented with oat bran (EX-O). Exercised groups were submitted to an eight weeks swimming training protocol. In the last training session, the animals performed exercise to exhaustion, (e.g. incapable to continue the exercise). After the euthanasia of the animals, blood, muscle and hepatic tissue were collected. Plasma cytokines and corticosterone were evaluated. Glycogen concentrations was measured in the soleus and gastrocnemius muscles, and liver. Glycogen synthetase-α gene expression was evaluated in the soleus muscle. Statistical analysis was performed using a factorial ANOVA. Time to exhaustion of the EX-O group was 20% higher (515 ± 3 minutes) when compared with EX group (425 ± 3 minutes) (p = 0.034). For hepatic glycogen, the EX-O group had a 67% higher concentrations when compared with EX (p = 0.022). In the soleus muscle, EX-O group presented a 59.4% higher glycogen concentrations when compared with EX group (p = 0.021). TNF-α was decreased, IL-6, IL-10 and corticosterone increased after exercise, and EX-O presented lower levels of IL-6, IL-10 and corticosterone levels in comparison with EX group. It was concluded that the chow rich in oat bran increase muscle and hepatic glycogen concentrations. The higher glycogen storage may improve endurance performance during training and competitions, and a lower post-exercise inflammatory response can accelerate recovery.

A short and sweet workout!

A 15-25 minute workout.... a continuation after the short and sweet warm up posted a few weeks ago. The 2 arm KB swing is performed with a 16 and 20kg to challenge the core more.

Perform 3-5 sets. Rest 1-2 minutes in between. Enjoy....I'm out......