Best Workout Ever!

I frequently design training programs and home strength training programs for clients and friends, and each program evolves from what worked well in the previous program. It seems like I have hundreds of these programs with some of the same general principles. The general principles for designing a solid strength training workout are these:

• Focus on exercises that require core activation & stabilization
• Use exercises that train the major movements of the body such as pushing, pulling, pressing, twisting, squatting & lunging. Don't train an isolated muscle--your brain never isolates muscles in normal life!!
• Begin with stabilizing bilaterally (or both sides) to stabilizing unilaterally (one side)
• Strengthen the muscles of the posterior chain (backside of the body) about 2x as much as the front (for enhanced sports performance or counteracting an excessive sitting lifestyle--so pretty much everyone!)
• Encourage MOBILITY and STABILITY (being flexible yet stable)
• Keep it intense--move rapidly from one exercise to the next

The last point is imperative. To get the most out of your workout it is important that the intensity is HIGH. What does this mean? You should be sweating, breathing hard, experiencing an increased heart rate, and desperately wanting a break (but keep working though!). When your workout is this intense, it will only take you about 30-45 minutes to reap some serious benefits. One of the benefits is what we call Excessive Post-exercise Oxygen Consumption (EPOC), or in other words, an increased metabolism for a longer period of time after your workout. So sometimes up to 48 hours after a workout of this intensity you will experience an elevated metabolism. You'll be burning more calories!!

With all that said, I'm currently designing a program for some friends that are at about the same experience level that I am, so I'm going to join them in their training. It's going to be tough and it will look something like this:

Monday: Weights A

Tuesday: Circuit A

Wednesday: Weights B

Thursday: Rest

Friday: Weights A

Saturday: Circuit B or Sprint Training

Sunday: Rest

The following week will be Weights B, Weights A, and Weights B on Monday, Wednesday, and Friday respectively.

Both Weights A and Weights B will be about 6 exercises for either upper body (A) or lower body (B) or both that involve the movements I described above in a circuit training format. (You would perform 2 exercises back to back until you get all the sets and then move on.) Even though it might be an "upper body" type day, the lower body is doing A LOT of stabilizing, balancing, and thrusting, and vice versa. Lots of power stuff too, like dumbbell push-presses and dumbbell snatches. The core will definitely be getting a lot of attention because, for example, with intense exercises where the upper body is the primary mover but the lower body is stabilizing, the core has to provide support to make it all happen correctly.

For Circuit A and Circuit B, these are cardio circuits that involve 10-45" intervals of work and rest of power type exercises that involve the entire body. For example, perform medicine ball vertical tosses for 45", rest for 45", then lunge jumps for 45", rest for 45", then T-pushups for 45", rest 45", then dumbbell swings, etc. for a total of about 5-6 minutes. Then you'd repeat after a good 3-5 minute rest. Repeat the circuits for a total of 30-40 minutes.

The Sprint Training workout would be very similar to the circuit workouts. Sprint for 30", rest for 30", 20" or 10", depending on your ability to recover. Or you could do 60/30" (60" sprint, 30" rest), or 40/20", etc...you get the idea...

INTENSE!!

So if you have a good fitness base and are looking to step it up a whole level, do a workout like this. And always keep the general principles of program design in mind when going through your workout.

Rethinking Your Warm-Up

What do you do to warm-up? If you're like most runners, you probably do a few stretches that you've been doing for ages, and then you just go for it. Is this really the best option? A lot of runners usually feel stiff and uncomfortable for about the first 5-15 minutes of their run and then they'll finally find their groove. What if you could eliminate this issue and have a successful run from the beginning?

Enter the Dynamic Warm-Up. Dynamic stretching is a type of stretching that allows the muscle to elongate naturally and in it's relaxed state. Dynamic stretching is done by contracting the antagonist muscle and moving the joint the muscle crosses through the full available range of motion in a controlled manner. In simpler terms, you use your own muscle (the opposite muscle of the one you're trying to stretch) to pull the limb into a stretch. So, if you want to stretch your hamstrings, you would use your quads and hip flexors to pull the leg forward causing a stretch on the hamstrings. (Think swinging your leg back and forth.) Compare this with static stretching, the most common type of stretching: holding the muscle for a period of time until you feel it stretch. (Think bending down and touching your toes to stretch your hamstrings.)

So why is this better? Because by moving your limbs with your own muscles it increases blood flow to that area increasing core temperature, nervous system activation is improved, and the muscles and tendons become more supple. When you stretch statically, it stretches, that's it. Period. It doesn't do anything for WARMING. By implementing a thorough dynamic stretching routine into your warm-up, you will feel warm, your muscles and nervous system will be geared up, and you will be contributing to your overall coordination and prevention of injuries.

As a warm-up, just plain jogging doesn't cut it.

Static stretching doesn't cut it.

A combo of the two doesn't cut it.

No warm-up doesn't cut it.

Rethink your warm-up and implement the following routine before your next run. Notice the difference.

Leg Swings (forward/back): Swing each leg forward and back 10-15 times. Start easy and then swing it like you mean it. Hold on to something for balance if necessary.

Leg Swings (side to side): Swing each leg side to side across your body 10-15 times each. Start easy and then swing like you mean it. Hold on to something in front of you if necessary.

Knee to Chest Hugs: Pull knee to chest, rising up on opposite toes. Maintain good balance. Step through and repeat on other leg. Do 10 on each leg.



Straight Leg Marches: Kick your leg straight up in front of you, bringing hands to shins. Step through and repeat with other leg. Perform 10 on each leg.

Walking Lunges w/ Twist: Step forward into a lunge then twist torso towards forward leg. Step through and repeat. Do 10 on each leg.

*Another option: Step into a lunge and reach opposite arm up overhead. Provides a great hip flexor stretch.

*One more option: Perform this backwards.

High Knee Jogging: While jogging, pick knees up as high as possible and attempt to kick your butt at the same time. Your leg should be tucked up tight. Focus on proper posture and arm swing. Do 10-15 on each leg.


High Knee Power Skipping: Perform explosive skipping movements, focusing on launching yourself high into the air and picking your knees up. Maintain proper posture and arm swing. Do 10-15 each leg.

Easy Jogging: Finally, jog easy for the first 2-3 minutes of your running workout.

There are many more movements that can be performed in the warm-up. Be creative! Do anything that gets you moving, works on coordination and balance, and makes you warm. A warm-up that lasts 10-15 minutes is optimal. Of course, the longer and more intense the following workout, the longer the warm-up should be.

The Beginner's Running Manual

It's finally here! The Beginner's Running Manual!

The new year is coming up, and with it comes many new year's resolutions. Probably the most common resolution is to "get in shape". Right along that same vein, people will probably resolve to "run more" or "start running". Unfortunately, as we all know, most people have a hard time following through on their plans. The biggest reason is probably because they don't have a clue as to what they're doing.

The Beginner's Running Manual is your guide to running success. It is a simple to read e-book that clearly lays out all of the information you need to run correctly and successfully. It discusses tools for getting started, setting realistic goals, proper running gear, proper running form, how to warm up and cool down appropriately, how to stretch, strength training to make you a stronger runner and to prevent injuries, and then the complete running plan. It is designed to build you up to easily running a 5k.

So, before you embark on your new quest of running, read The Beginner's Running Manual. I guarantee you will find that running is not as hard as you thought!

Check it out at www.dahlmanelite.com!

New site and new business!

I'm excited to be moving! Dahlman Elite Training Systems opens January 1st. I specialize in top-of-the-line personal training with an athletic influence in Lacey, Washington. Having trained many different populations in the last few years, anywhere from numerous types of athletes to those that are obese and are just frightened at the thought of exercise, I bring a fresh outlook on the world of exercise. Physical fitness should be fun, but it should definitely provide results. Too many fitness classes/personal trainers offer a fun experience, but don't have the results to prove the effectiveness! We end up with thousands of people hating their bodies and exercise in general because after working out religiously for 6 months, nothing has changed!

So, the answer to the issue is Dahlman Elite Training Systems. Spend an hour with me once or twice a week and you will feel stronger. It's not a fad or a gimmick, I won't sell you on a piece of equipment or supplement: it's hard work translated into results.

I genuinely look forward to working with you and helping you achieve a strong physique.

How to Determine Your Lactate Threshold

In a previous post I discussed Lactate Threshold and how it is probably the most important training tool. Click here to read the post. So now I would love to enlighten you with how to actually determine your lactate threshold. There are several methods available and I'll list them beginning with the most effective to the least.

I. The most accurate way to measure your lactate threshold is to go to a facility offering lactate testing that measures your actual blood lactate values as you exercise at progressive intensities. This can be expensive and uncomfortable (not only are you exercising to maximal exertion, they’re periodically pricking you and taking blood samples as well). This is obviously the most accurate because they draw your blood and look at the actual mmols of lactate in the blood. They can determine when your blood lactate levels actually spike, showing your lactate threshold.

II. Another fairly accurate method that is perhaps more accessible and somewhat more comfortable is to have a Ventilatory Threshold (VT) test done. These are sometimes just called VO2max tests (because they also measure your Vo2max), but they can also determine your LT by measuring your breathing rate and the exchange of O2 and CO2. This is not quite as accurate as the lactate testing method mentioned above because the test merely predicts your LT from your VT, which tend to occur simultaneously. However, it is a much better indicator of your LT than performing field tests or just guessing.

III. If you do not have access to a blood lactate test or a VT test, then performing a field test is the way to go. As stated, it is definitely not as accurate as performing a metabolic test because it is somewhat subjective, but it can give you a good idea of where your LT is. For both tests listed below, you will need a heart rate monitor (HRM).

Field Test Method #1: 30 Minute Test

This test is basically a 30 minute time trial where you will be exercising (whether it’s running, biking, swimming, etc.) as hard as you can for 30 minutes. It is important that you do not begin too hard to ensure that you are able to finish the test. After warming up for at least 10 minutes, begin the test by hitting the start button on your HRM. If you have a HRM with a lap button, press it at 10 minutes to get your average heart rate for the last 20 minutes of the test. If you do not have a lap button on your HRM, stop and restart your HRM at 10 minutes to record the average for the last 20 minutes. Stop the test at 30 minutes. The average heart rate recorded during the last 20 minutes of the test is your possible LT.

Problems with this test arise when someone is a well-conditioned athlete and is mentally and physically able to push themselves beyond their LT for long periods of time. The average heart rate of the last 20 minutes of the test may be higher than their actual LT.

Field Test Method #2: Graded Exercise Test

This test is performed on some sort of ergometer related to your sport (treadmill for running, stationary bike or trainer for cycling, etc.) and is similar to the type of exercise test used for the metabolic tests explained above. You will need a HRM, a viewable 1-10 RPE scale, and an assistant to record values. After warming up on the equipment for at least 10 minutes, begin the test at a fairly easy pace, about a 2 on the 1-10 scale. Every minute, increase the intensity in a linear pattern (0.5-1 mph or 1% incline on the treadmill, 20-30 watts on a bike trainer). At the end of each minute, have your assistant record your RPE value and heart rate (they should be holding the heart rate receiver so you are not affected by knowing how hard your heart is working). Your assistant should also listen carefully to your breathing and record when they notice a significant increase in your breathing rate and depth of each breath, called your ventilatory threshold (VT). Continue until you are completely fatigued and can no longer continue.

To determine your LT, see if an RPE value of 7 occurs within the last five data points recorded. If it does, assume your LT is at the point where a 7 first appears. If a 7 occurs before the last five data points, but your assistant recorded your VT during the last five points, then use your VT as your LT. If neither a 7 nor your VT occurs in the last five points, assume your LT is the fifth data point from the end of the test.

IV. Probably the least accurate method of determining your LT is to take a percentage of your estimated maximum heart rate, usually suggested as 85-90% of HRmax. Whether you use 220-your age or the Karvonen (heart rate reserve) method, which somewhat takes into account your fitness level by factoring in your resting heart rate, the resulting estimated maximum heart rate may be off by as much as 25 beats per minute! Even if these formulas accurately calculated your maximum heart rate, a person’s LT may be as low or lower than 65% or as high as 95% of their HRmax, based on their fitness level. Therefore, if you were to guess your maximum heart rate and then guess your LT based upon that heart rate, the likelihood of you actually training at your true LT is slim. I do not suggest using a percentage of your HRmax to determine your LT. It would be better to simply train at a “hard” intensity, paying attention to your breathing rate and making sure you can maintain the pace for longer than 2-3 minutes but less than about 10-15 minutes depending on how fit you are.

Shin Splints...the runner's forever foe

Shins Splints: What are they? How do you get them? How do you treat them and prevent them?

What they are: Shin splints are generally an inflammation of the various shin muscles that help to flex your foot (the anterior tibialis, posterior tibialis, and other smaller and deeper muscles that help flex your big toe). The inflammation is obviously what is causing the pain, and when left untreated it may lead to larger problems such as stress fractures of the shin bone (tibia).

The cause of shin splints: Shin splints may be a product of several issues. The most common cause is a sudden change in the conditioning program, whether it is immediately beginning a new running program, progressing too quickly (>10% each week), change of running surface, or various other shifts in a fitness regimen. Another cause may be a runner's biomechanics. If a runner has flat-feet (or over-pronates) naturally and while running, it will place excessive stress on the shin muscles.

Because the shin muscles act to flex the foot (or pick up the toes) during movement, they can also become inflamed if they are too weak to accomplish the job. Tight calf muscles might exacerbate this problem, forcing the shin muscles to pull against tight calves each time they pull the foot up.

Treatment and prevention: When you begin to notice pain in your shins (especially before and after running--the movement during running will warm them up and temporarily disguise the pain), rest and ice. If the pain is severe, it may be necessary to completely cease from running or any similar activity for a period of time in order to not cause any more trauma to the muscles. If it is not as severe, cut back on the amount of running and ice, as mentioned, plus add in some strengthening and stretching exercises to get rid of the problem.

Strengthening of the shin muscles can be done in several ways. Keep in mind that the muscles' primary activity is to dorsiflex (or pull up) the foot. First exercise: try walking on your heels with your forefeet lifted off the ground for about 50-100 feet. Another exercise: you can also attach an elastic band around a post and then loop it around the top of your foot while sitting straight-legged on the floor. Pull your foot towards you against the resistance of the band and then slowly release. Do 3 sets of 20 reps. One last exercise: sit in a chair with your feet on the floor and a weight plate or similar heavy object resting on top of your feet. Lift the weight off the ground by just pulling up your toes (your heels should remain on the floor). This last exercise is somewhat awkward, but will work if you don't have access to an elastic band.

Stretch those calves! Whether you think you have tight calves or not, make sure you stretch your calves a lot. You can also try to stretch your shin muscles by sitting in a chair with one leg crossed and manually pushing your foot downward. Manually rubbing your shin muscles or foam rolling them will also help to relieve tension in the muscle and fascia and promote healing. If you don't already have shin splints, all of these treatment suggestions should be followed in order to prevent shin splints from occurring. Trust me, you don't want to test your luck.

Shin splints happen to the best and worst of runners and it's just kind of one of those things. You may be more prone to them than others, but by following the advice above, you can quickly get back on the road and hopefully prevent any future occurrences.

Bringing Quality & Simplicity to Beginner Runners

I did a Google search the other day for "beginner runner". I was disappointed to see that what appeared were multiple websites offering a barrage of information for the running newbie. I'm not kidding when I say "barrage". There were so many suggestions to wade through. I put myself in the shoes of a person just wanting to learn how to run correctly, and I got frustrated. No wonder so many people give up on the sport!

Running can be made simple...even proper running. My goal as a runner and a trainer is to provide simple tools for proper running that make sense but are still quality. There are too many quick fix products in the fitness industry. Think about it, the fitness industry must be the leader for gimmicks and "make-me-hot-quick fixes". I don't think any other industry comes even close. The problem is that these gimmicks usually don't work because though they may be simple, they're not quality. On the other end of the spectrum, you could spend hours learning about how the body works physiologically, the ideal biomechanical sequence for proper running technique, and the most efficient and scientifically proven methods for progressing. You would get quality information, but it would be far from simple.

Is there a solution for the person who just wants to run correctly while avoiding the quick-fix gimmicks? YES!!! In the works is an e-book that combines quality with simplicity. It makes running so simple, it's ridiculous; however, I'm offering suggestions based on scientific research that world-class runners utilize for optimum performance. It's the best of both worlds! I even chose to publish it for you as just an e-book because we all know our current society thrives on their computer and an e-book is the most accessible and simple method of publishing available.

Run with Endurance: The Beginner's Guide to Running should be available for download shortly. It will be your singular source for quality running information delivered in a simple and doable manner. Check it out at www.dahlmanelite.com!