Avoid Calf Muscle Strain
A strained or pulled calf muscle is one of sport’s most common injuries. The two large muscles in the back of the lower leg (the soleus and gastrocnemius) are called calf muscles and they are at risk every time you push off—even if you’re just walking. When the muscles are stretched beyond their normal capacity, the muscle fibers tear away from the tendon. In a grade 1 strain, only a few fibers are torn and the symptoms are relatively mild. A grade 2 strain involves even more tears and more serious symptoms, and a grade 3 strain means the tendon or muscle has been completely ruptured.
Ultimate Calf Training
How to Develop Calve Muscles on a person with sprinters Legs
- How to Develop Hip Flexors for Sprints (pinoyathletics.com)
The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it’s supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can’t, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.
After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.
This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.
This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.
By doing this method you rebuild the muscle in an architectural sense allowing it to heal through contracting and relaxing. Do not get eager on this rehab protocol. Follow it to a T, once you are done begin to put weight on the bar again.
Your hip flexors consist of your iliacus and psoas major muscles. This muscle group is often referred to as the iliopsoas, and its main function is to flex your hip. You perform this motion when you move your thigh toward your stomach. Strengthening these muscles helps improve your sprinting power and technique. Weight training exercises that involve hip flexion can help you reach that goal.
Hang from a pull-up bar to do leg raises. Grasp the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keep your abdominal muscles tight and back straight as you lift your legs. Raise your legs until they are parallel to the floor and hold for a couple of seconds. Lower your legs slowly and repeat.
Use a Roman chair to do sit-ups. Sit on the upper padded support and hook your feet under the lower padded support. Cross your arms on your chest and lower your torso backward by bending at the hips. Stop when your torso is about parallel to the floor, then steadily rise back up and repeat. Keep your abs tight and back straight throughout.
Use a stability ball to do knee tucks. Place your hands shoulder-width apart on the floor and place your lower shins on top of the ball. Your body should be in a push-up position at this point. Keep your back straight and abs tight as you bend your knees and roll the ball toward your head. Tuck your knees into your chest, roll the ball back out and repeat.
Stand behind an exercise platform or box to do knee drives. Step onto the platform with your left foot and press down to lift your body up. Move your right leg forward, bend your knee and lift it toward your chest in a forceful motion. Hold for a few seconds, step back down, repeat, then switch sides. Wear a pair of ankle weights to increase the resistance.
Fasten an ankle strap to your lower right leg and set a cable machine on low to do leg raises. Lie flat on your back with your legs facing the weight stack and arms at your sides or hands on your hips. Keep your leg straight and raise it as high as possible. Try to get your foot parallel to the ceiling. Lower your leg until it is right above the floor, repeat, then switch sides.
By Roy Stevenson
Warming up prepares the sprinter’s muscles by increasing the force of their muscle contractions and speeding up muscle contraction rate, giving the sprinter more power and speed. Warming up also helps nervous young athletes stabilize their adrenalin rush before competition, helping them better control their pre-event nervousness. Here’s how sprinters should go about warming up for races and training sessions.
Phase One: Start your sprinter’s warm up with 10-15 minutes jogging to increase body temperature–slow and easy.
Phase Two: This should follow on immediately after phase two and consists of 10-15 minutes of dynamic stretching exercises to reduce muscle stiffness. Dynamic
(ballistic) stretches through a wide range of motion work best because they are closer to the athlete’s actual movements in competition; and research shows that static stretching exercises do not simulate rapid running movement and may actually cause a reduction in leg power.
Phase Three: The sprinter progresses to 10-15 minutes of general and event-specific drills. These specific drills put the finishing touches on the warm up and prepare the athlete for sprint training. The drills usually include leg speed exercises, and it is here that pre-race and pre-training warm ups diverge.
- Cold Weather Warm-Ups (massageenvy.com)
- Plyometric Training for Sprinters (pinoyathletics.com)
- Flexibility in the Winter (motivationalfitnessmama.wordpress.com)
Warm-up at Stretching: Alin ang tama?
Warm-up at Stretching: Alin ang tama? Isang review article
Airnel T. Abarra
MS Human Movement Science (Candidate)
Kung tatanungin ang isang ordinaryong atleta o recreational runner na wala masyadong background sa Sports Science, sasabihin nila na ang warm-up ay ang pag-stretching kasama at pag-ikot ng ilang beses sa track oval hanggang mapawisan. Sa artikulong ito hihimayin ng may-akda ang mga literaturang may kaugnayan sa konsepto ng tamang warm-up at kung alin ang mas angkop na uri ng stretching at mga dapat gawin ukol dito.
Warm-up- Ayon kay Alter (1990), ang warm-up ay pangkat ng mga ehersisyo nag ginagawa bago ang isang ensayo na may pangunahing layunin na mapataas ang temperature sa katawan sa gayon maiwasan ang injury. May dalawang uri ng warm-up: ang Passive warm-up kung saan ang pamamaraan upang mapainit ang katawan ay ang pananatili sa isang mainit na lugar gaya ng sauna o pag-shower sa mainit na tubig at General warm-up o ang pagsasagawa ng mga kilos ng katawan upang maging mainit ang pakiramdam. Kabilang sa General warm-up ay jogging, paglalakad at iba pa.
Stretching- ito ay isang proseso ng pagpapabanat. Ang mga ehersisyo na ukol dito ay isinasagawa upang tumaas ang antas ng flexibility upang makuha at angkop na full range of motion sa piniling isport. (Alter, 1990)
Batay sa kahulugan na nabanggit, malinaw na makikita na magkaiba ang warm-up at stretching. Kaya mali na sabihin na ang warm-up at stretching ay iisa. Ang susunod na katanungan ay alin ang dapat mauna, stretching o warm-up at vice versa?
Ayon sa artikulo ni Torres (3isgreaterthan1.com, 2012) dapat na mauna ang pag-warm-up kaysa stretching. Nakapagdudulot ito ng paghina ng muscle kung full range of motion ang pag-uusapan. Sinang-ayunan din ito ni Alter (1990) na dapat mauna ang warm-up bago ang stretching dahil magiging mas mabisa ang muscles kung mainit na ang temperatura nito (Young at Behm, 2002).
Susunod na katanungan ay anong uri ng stretching ang dapat gawin, Static ba o Dynamic?
Static stretching- ito ay isang uri ng stretching kung saan ay binabanat ang muscles at mananatili sa isang posisyon sa ilang segundo. Ayon kay Torres (3isgreaterthan1.com, 2012) at sa kanyang mga literaturang sinangguni na hindi mainam na magsagawa ng static stretching pagkatapos ng warm-up at nakapagdudulot din ito ng paghina ng lakas ng muscle kung gagawin ito (Young at Behm, 2002).
Dynamic stretching- mga uri ng ehersisyo kung saan ay ginagaya ang mga pangunahing kilos na kailangan sa isport na kinabibilangan. Sa pag-aaral na ginawa nina McMillan et al. (2006) kung saan pinaghambing nila ang Dynamic, static at walang warm-up natuklasan nila na mabisa ang dynamic na uri ng warm-up kung ihahambing sa static at walang warm-up. Pinatunayan din nina Soligard et al. (2008) sa kanilang mga ehersisyong ipinagawa sa mga babaeng atleta ng Football na ang mga dynamic na uri ng ehersisyo ay mas mas mabisa kung ihahambing sa static lalo na kung ginawa ito bilang warm-up.
Sa kabila ng mga patunay sa kabisaan ng Dynamic na uri ng warm-up o stretching at pagsasagawa ng warm-up bago ang mga ehersisyo, makabubuti pa rin na magsagawa ng pag-aaral ukol dito sa lokal na kalagayan. Sa gayon magkaroon ng paghahambig at mapalawak ang pananliksik ukol sa isports sa Pilipinas lalo sa larangan ng Athletics o Track and Field. *
Paala-ala: Kung may mungkahi o puna sa artikulo, mangyaring makipag-ugnayan gamit ang e-mail address sa itaas.
Alter, M (1990) Sports Stretch. Leisure Press IL
McMillan DJ et al. (2006) Dynamic vs. Static-Stretching Warm up: The Effect on Power and Agility Performance. Journal of Strength and Conditioning Research, 2006, 20(3), 492–499
Torres M. (2012) To Stretch or Not to Stretch Before Training & Racing. 3 is greater than 1 website retrieved 05-July-2012 http://3isgreaterthan1.com/blog/to-stretch-or-not-to-stretch/
Young & Behm (2002) Should Static Stretching Be Used During a Warm-Up for Strength and Power Activities? National Strength & Conditioning Association Volume 24, Number 6, pages 33–37
I have below a One Rep Max Chart along with information so you can learn what a 1 rep max chart is, why it’s useful, and how to read the chart.
What is a One Rep Max Chart?
A 1 Rep Max Chart gives you a rough estimate of the number of reps and the amount of weight that corresponds to the maximum amount of weight that you can lift. The chart works by assuming that the number of reps you can lift a certain weight can be predicted using mathematical relationships.
Power Clean one rep max circa 2011 Pirie Enzo
Why Is A One Rep Max Chart Useful?
One of the most frequent frustrations guys express to me is having no idea how much weight they can lift for a given number of repetitions.
So for example, if you can bench 175lb for 10 reps, then what should you try to bench if you are shooting for 6 reps?
Using a 1 Rep Max Chart is an effective way to make the process of calculating the amount of weight you should be using for a given number of reps more methodical. In addition, if you are curious how much weight you can lift for only one rep (your max lift), instead of putting yourself at risk for serious injury, you can shoot for 6 reps then use a 1 rep chart to estimate your 1 rep max. No need to put yourself in the hospital attempting to lift weight that’s too heavy.
This 1 rep max chart is not perfect because (1) some exercises may correspond better to the chart then others and (2) your strength and endurance levels can effect the number of reps you complete for a given amount of weight that may be above, or below the amount predicted. Overall, the 1RM chart is a great guideline to help you increase your weights over time to properly progress your workouts.
In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift, which we figured out by completing 6 reps with all of the basic lifts (squat, bench etc.). Most advanced strength programs for athletes are based on 1RM and build in progressions so that the workout program forces strength increases over time. Reps for a given workout can vary dramatically from 15 reps to as low as 2, or 3 reps, but this is the extreme.
How To Read The One Rep Max Chart
The left hand column has the 1 rep max wheras the numbers in the right hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row).
For example, find the 135lb max on the left, the scroll across the colums. If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max. A lift of 119lb for 4 reps also corresponds to a 135lb max.
The chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the old school strength chart based on percentages.* For more 1 rep max formulas, check out this page: 1 rep max formulas
* The old school 1RM max chart is based on a linear relationship such that 10 reps corresponds to 75% of your max. Every 1 rep change corresponds to +/- 2.5% change in the amount of weight that can be lifted. For example, 10 reps of 135lb (75% of max lift) corresponds to a 180lb max and 6 reps of 135lb (85% of max lift) is a 158lb max.
I encourage you to try this chart out and see how it corresponds to your actual lifts. Let me know how it goes by leaving a comment.
July 9, 2012 By Emily
All too often people are so daunted by the (seemingly) overwhelming task of eating a healthy diet that they give up believing “it’s all too hard”. Many people seem to be suffering from information overload, and I don’t blame them!
What is some of the information flying around? First it was low fat, then the next minute its high protein and high fat. We are told to load up on good grains.. but don’t we want to be low carb? The media says low sugar is key and don’t worry about fat. We think to go for artificial sweetners to try replace sugar… but no, they are not ok either. Eggs are good for you, so why so many recipes for egg white only omelettes. Did I mention sugar is poison?
What?!!! It’s enough to make anyone confused! The bombardment of conflicting information makes the concept of a healthy diet appear immensely more complicated than the reality. I’ve got good news – it doesn’t have to be that hard! In my practice the first thing on my agenda for every consult is bringing it all back to basics.
Here are my 8 key points for getting your diet back on track. If you stick to these, the rest will fall into place.
In other words, there are certain foods that if eaten, will actually burn more calories than they contain. God is truly amazing! Nearly everything we eat contains calories, i.e., if it’s real food. A bottle of Diet Pepsi contains ZERO calories because it’s not food, its poisonous Aspartame. If you burn more calories than you consume, you will lose weight. It’s a basic principle of weight loss. So it’s actually healthy to snack on catabolic foods throughout the day when you get hungry, and you’ll be losing weight in the process. Pretty nifty huh?
Some foods, like a piece of chocolate cake baptized in chocolate icing, are high in calories, and take a while to burn off. Other foods, like lettuce, are low in calories, and can be burned off faster. Your body is always burning calories, even if you’re sitting still and doing nothing. Being physically active definitely helps to burn calories faster, but you don’t want to overdo it. Swimming is one of the best and safest exercises, i.e., unless you like to dive into the shallow end of the pool head first.
So, what are the foods that burn fat fast?
Catabolic foods burn more calories than they contain. For example, an apple contains around 80 or 90 calories. But the energy your body uses to metabolize the apple burns about 180 calories. So, when you eat an apple, your body burns off up to 100 calories more than you consumed. So the saying still holds true… “An apple a day keeps the doctor away.”
Here is a list of high catabolic foods:
Of course, this doesn’t mean you can eat a greasy double-cheeseburger, and then eat five apples to make up for it. What it does mean is, if you are on a diet, eating certain foods will help you burn more calories and lose weight faster. These are foods you can snack on throughout the day, satisfying your hunger without ruining your diet.
Also, be sure to drink plenty of hexagonal water, i.e., pure water, every day.
By Jimson Lee, speedendurance.com
There’s an alarming trend of Coaches who do not like the conventional double leg squats with the bar behind your head.
But for those who like to do the double-legged squats, it is recommended to do “front squats” with the bar on your front shoulders and collar bone, because if you fail at a given weight, you can easily throw it in front of you and abort the squat safely. (of course, watch the mirror and people in front of you first!)
By Matt Fitzgerald, Active.com
Core conditioning is trendy these days, among runners as much as any other group. But even though we’re all talking about core conditioning, and some of us are actually doing it, many of us misunderstand its purpose and practice it incorrectly.
The most common misconception about core conditioning is that its main purpose is to strengthen the muscles of the trunk. In reality, developing strength is only a secondary purpose of core conditioning. Its primary objective is to teach you how to activate important stabilizing muscles and coordinate the use of these muscles with other muscles in sport-specific movements.
The reason this objective is so important is that most of us are unable to functionally activate some of our most important stabilizing muscles during running, and this problem reduces our efficiency of movement and contributes to overuse injuries. It doesn’t take any special strength to use the key stabilizers correctly. It takes coordination between the brain and muscles.
Consider the example of the deepest muscles of the abdominal wall (the transversus abdominis and internal obliques). According to Michael Fredericson, M.D., a sports medicine specialist at Stanford University and one of the world’s premier experts on core conditioning for runners, these muscles are vital to proper stabilization of the pelvis during running.
Yet the vast majority of runners (including most elite runners) are unable to activate these muscles functionally to maintain pelvic stability on the run.
Again, weakness isn’t the issue. “It only takes a 10 percent contraction to do the job,” says Fredericson. Rather, the problem is a lack of neuromuscular communication. Our brains literally can’t find these muscles, probably because of the absurd amount of time we spent slouching in seats — a posture that requires no use of the deep abs.
So correcting the problem doesn’t require that we increase the maximum force generating capacity of the deep abs. Instead it requires that we learn how to use them, especially in sport-specific movements.