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    Time Flies

    Posted on April 26, 2011 by admin

    By Jim Bryan

    I still remember when I started weight training. I was about 12 years old and had trained for a couple of years on a small weight set my Dad got me. Then I was involved in a serious Motor Cycle accident and was out of training for a while. That was when I was 14. The Dr. told me If I hadn’t been lifting I’d probably be pushing up daisy’s.

    I got back into training as soon as I could and have been at it ever since.
    I also remember the severe diets when I was doing Bodybuilding Contests. Don’t miss them at all. This was before Dr. Atkins. Funny thing is we were doing the Low Carb thing long before it got popular. It happens that way in Strength Training. Much of what is considered “New and Cutting edge” is actually old and recycled. We trained to failure back then without making a fuss over it. We also used free weights AND machines and never thought about the latest “Functional Training” smokescreen.

    A little story about “Functional Training.” It seems the KING (That’s what he’s called) of “Functional Training” was doing a seminar and was going to demonstrate how to develop balance by jumping onto a “Swiss Ball.” He did and busted his ass…….right in front of everyone! I don’t know if anybody got their money back but this type of BS goes on all the time. Thank goodness in my day we were limited to basic training ideas and didn’t have to deal with as much BS as trainees today.

    I also remember the Supplement Craze in my day, that has continued up till now. The idea that you can’t gain without supplements is still big business. Now you have Pro Hormones that companies are hawking that may only have bad side effects and none good. In my day There was the Body Building Camp and the Strength Camp. I did both and am happy I did. But Body Building back then wasn’t near as freaky as it is now. I don’t believe for a second that today’s top BB’s are healthy. AND they haven’t been “clean” in years.

    Things have gotten much simpler for me now. I still try to train hard and often. I still try new things. I still read. But I don’t worry about all the small things. I have some strength left but I find it’s hard to stay lean as I want to. I just eat less most of the time. I don’t go to Internet Discussion boards much anymore for the simple reason that I’ve heard most of it…..several times. I don’t worry about TUL or TUT. I’m not looking for the latest get big drink. I filter BS pretty good but now and then I find some good Info or Friends to discuss it with. I don’t give a c**p about “what’s best Free Weights or Machines?” They both work. I also don’t care if “Failure Training” works for the masses. I know it worked for me and everyone else that I have seen. I don’t see anything wrong if you do or don’t want to train to failure. It’s your business. Why are you training? Is it for you or someone else? If it isn’t for you, you’ll fail. I also think you can enjoy training, most people won’t continue something they don’t enjoy. I also believe Safety should be an issue for your training. Without it you may be limping around someday.

    Mahalo Nui Loa!

    TAKU’s NOTE:
    This article was originally written by Jim Bryan  on 03-28-04. I want to thank  Jim for sharing another one of his excellent, straightforward, no-nonsense articles with me.

    Posted in Hybrid Advisors, Training | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

    Modern Athena

    Posted on April 15, 2011 by admin
    • Mod·ern [mod-ern] –adjective
      -Characteristic of present and recent time; contemporary; not antiquated or obsolete:
    • A·the·na [uh-thee-nuh] –noun
      -The deity of the ancient Greeks worshiped as the goddess of wisdom, fertility, the useful arts, and prudent warfare.
    • Mod·ern A·the·na [mod-ern] [uh-thee-nuh] –noun
      -A Renaissance woman. The ultimate combination of fitness, intelligence, and beauty.

    Who Is Modern Athena?

    She is everything. She is mother, wife, lover, caretaker, business woman, entrepreneur, gardener, chef, athlete and artist.

    She is the culmination and combination of everything it is to be female. She is smart, sexy, and strong — all at once. She does not deny she can be all these things.

    She knows she is worth it. She is proof that anything is possible.

    TAKU’s NOTE:

    This weeks post highlights a new web-site from a professional peer of mine named Becca Borawski. Her mission with this website is to bring together a community of women who are the Modern Athenas, the Renaissance women, and offer tools and inspiration. Visit her new web-site  HERE

    Posted in Coach's Corner, Training | Tagged , , , , , , , , , , , , , , , , , , , , , | Leave a comment

    DEVELOPING A SPORT PERFORMANCE PROGRAM

    Posted on April 8, 2011 by admin

    SPORT PERFORMANCE PROGRAM IDEALS
    By Tom Kelso

    The goal of a sports performance program is to maximize physical qualities needed for optimal athletic performance and injury prevention. Simply put, athletes want to perform at their best from start to finish each contest, over an entire season, and throughout their playing careers without incurring injury setbacks. Many programs that address this can be complicated, time-consuming, and unproductive, but a sound program simplifies the process by focusing on the alterable physical qualities to assure time-efficiency and measurable results. The bottom line is following a sound program makes sense and optimally prepares you for the rigors of competition.

    Program components:

    1. Progressive strength training. The benefits of increasing muscular strength are numerous. Increasing over-all body strength will improve your potential to exert maximum strength, explosive power and muscular endurance during competition. It will also assist in improving running speed, agility, body composition (body fat levels), and injury prevention. I utilize a variety of intensity-based protocols for both in-season and out-of-season programs.

    2. Sport-related conditioning. Fatigue can inhibit maximum skill performance and increase the risk of injury, especially in the latter stages of competitions and important contests at the end of the season. Being in top condition is therefore vital. A good program addresses the energy demands required for your sport by using various interval runs, speed &, agility drills, and sport-specific activities to improve your ability to work at a high level the entire contest. Numerous methods can be used to get you “in shape,” but the closer you can replicate work demands of your sport during conditioning training, the greater the transfer to the sport.

    3. Flexibility. All other factors being equal, applying muscular force over the greatest range of joint motion can improve power output during skill execution. Therefore, maximizing one’s inherent flexibility can be beneficial. One’s joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your level, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre- and post-workout safe static-stretching exercises. An inordinate amount of time spent on static stretching is normally not necessary unless there is a specific need for it.

    4. Nutrition. Nutritional intake can have a significant impact on your performance potential as it can both positively and negatively effect body composition, energy levels during training and competition, and the ability to grow muscle and build strength. Following a sensible nutrition plan is therefore very important. A sound program offers advice and guidelines for adhering to a proper food intake plan to optimize your training results. If one eats sensibly from healthy products obtained at the local grocery store, it will augment their training and recovery so expensive nutritional supplements are really not necessary.

    Benefits of the sports performance program components:

    Strength training:

    > Increased muscular strength
    > Increased muscular power
    > Increased muscular endurance
    > Increased muscle size
    > Improved running speed
    > Improved agility
    > Assists in body fat reduction
    > Reduced injury risk

    Conditioning:

    > Improved endurance
    > Improved running speed
    > Improved agility
    > Improved reaction/quickness
    > Assists in body fat reduction
    > Reduced injury risk

    Flexibility:

    > Improved force production potential
    > Improved skill execution
    > Reduced injury risk

    Nutrition:

    > Maximizes muscle strength
    > Maximizes muscle size
    > Assists in body fat reduction
    > Improved endurance
    > Assists in recovery time

    TAKU’s NOTE:

    This weeks article courtesy of my friend Tom Kelso. Visit his newely updated web-site for tons of great information and some of the best books in the industry. 

    1. THE INTERVAL TRAINING MANUAL:
    2. THE STRENGTH TRAINING WORKOUT ENCYCLOPEDIA:
    3. TRUTH, MYTH & REALITY

    Posted in Coach's Corner, Hybrid Advisors, Training | Tagged , , , , , , , , , , , , , , , , , , , , , | Leave a comment

    One and Done

    Posted on April 1, 2011 by admin

    Five Easy Steps to a One Hour Workout

    Two of the biggest mistakes I see in the gym are people training too often, and not training hard enough. Most folks mistakenly believe that they can make up for lower quality workouts, by simply upping the quantity. Unfortunately this does not work.

    Most of these people hit the gym five or six days a week, repeating the same old stuff over and over, like a hamster going round and round on his little wheel. The sad thing is they make about as much forward progress as that hamster does…they are basically going no where.

    On the other end of the spectrum are the folks who feel they just don’t have time to train. They want to do cardio, lift weights, stretch, and still have a life. They look at the gym hamsters, and wish that they to could somehow find the time to spend 10-12 hours a week in the gym.

    WAKE UP PEOPLE!!!

    First, you will not make progress by doing the same thing over and over. If you expect your body to produce a change, than you must start by inducing that change with an unaccustomed stimulus.

    Next,once the stimulus has been introduced, get out of the gym and let your body do it’s thing. The workout does not produce the change. Change happens during your recovery period.

    Finally, 5-6 workouts every two weeks is enough to get the job done. Not only that, each workout should not take more than an hour to complete. That’s right, one hour. You will do cardio, weights, stretching…and all in one hour.

    Here’s how it works:

    Step One. 0-5 minutes. Warm-up = Easy cycling @ 60% Max Heart Rate

    Step Two. 5-20 minutes. Endurance exercise (Cardio) = Interval cycling alternating 3-min @ 70% Max Heart Rate and 3-min @ 80% Max Heart Rate

    Step Three. 20-25 minutes. Cool-down = Easy cycling @ 60% Max Heart Rate

    Step Four. 25-55 minutes. Strength Training = One set each of 8-12 exercises covering all major muscle groups. Example: Leg Press, Leg Curl, Chest Press, Row, Shoulder Press, Pull-down, Triceps, Biceps, Ab’s, Low-back

    Step Five. 55-60 minutes. Cool-down and Stretching = the Big-4: Hamstring stretch, Low-back Stretch, Shoulder Stretch, Calf Stretch

    WOW…That was easy. Now, get into the gym and create your own workout using the above guidelines as your template. If you like free-weights, use free-weights. If you prefer running or rowing to cycling, DO IT!.  Try alternating three days in the gym the first week, and only two days the next. Mix things up, keep it fresh.

    Before you know it, you’ll be having fun, getting fit, and still have time for a life outside the gym.

    PAU for NOW

    TAKU

    Posted in Training, conditioning | Tagged , , , , , , , , , , , , , , , , , | Leave a comment

    CONGRATULATIONS!!

    Posted on March 29, 2011 by admin

    I just wanted to give a quick shout out to my friend Steve McKinney and his son Josh for their recent success at the 2011 BJJ, Pan Am games. They both competed as Blue Belts, in the medium heavy division (for their ages). Steve got the silver medal competing in the Senior 3 division, and Josh won the gold competing in the Juvenile class.

    Those of you who visit here often may recognize Steve’s name from my review of his excellent book, “Weight Training 4 MMA”. Both Steve and Josh are great examples of how using simple, safe and efficient training methods can deliver high level fitness benefits in minimum time.

    Congratulations guys, I am proud of you.

    PAU for NOW

    TAKU

    P.S. Pick up a copy of Steve’s book, you’ll be glad you did.

    Posted in Uncategorized | Tagged , , , , , , , , , , , , | Leave a comment

    The Art of “Resting”

    Posted on March 25, 2011 by admin

    By Jim Bryan*

    If anyone had mentioned this to me 40 years ago I probably wouldn’t have listened. I liked activity. The truth is that you can’t keep pounding away without some down time now and then. Most of us that read this Newsletter (High Performance Training Newsletter) are into “hard” training. Do you ever just feel like you can’t get going or that you’ve been run over by a truck? We all have different levels of energy. Some feel the bone weary tiredness before others. We all could benefit from a planned layoff now and then. When you get back to training your ready to go and have that “fire” again.

    Used to be when I went on vacation, the first thing I would do is pick up the telephone book for the city I was staying in. I would look for the closest gym or health club. I would get up in the morning and be waiting for them to open up. (usually around 5:30 AM) I would workout and then get back to the resort before my Wife woke up. Now, I use the vacation as down time away from the gym. I was in Hawaii almost a month and didn’t workout. My joints felt great when I got back home. AND I didn’t look any different. The muscles DID NOT disappear! If I had only known this 40 years ago. Oh! That’s right, I didn’t/wouldn’t listen to the one’s with more experience. One thing I am grateful for is that there wasn’t an Internet to go to when I was starting out. WAY to many “experts.” No wonder so many are confused today.

    I did read the Muscle Magazines and something that stood out was that many of the lifters back then took the whole summer off. I remember reading this in the Hoffman Mags. And also hearing about it first hand. I didn’t believe it then. I’ve lived in Florida all my life and summers here can be very draining. But I slugged through them like a mad man. I rarely gained during the summer. I had to fight just to keep my body weight up. I had the obsession that some of you have today. Yeah that’s right! Obsession. I don’t care how long you’ve been training or how many times you’ve been published. If you continue beating yourself beyond reason, you’re obsessed.

    Now, when I’m on a layoff or planned “Rest Cycle” I usually catch up on my reading. I read about training. (not the pec pumpers Mags.) I gather articles from my friends and books that they send me. I kick back and catch up. I read about research (sometimes good for a laugh) I read about Sports that I like, such as Boxing, Surfing, Strong man. I also read about Nutrition……..and usually come away confused J My interest in Health and Fitness  has been going on my whole life. I also read coaching manuals when my friends send them to me (wink, wink J)  I don’t get on the Internet while I’m on vacation. The constant bickering of the boards wears me down.

    When I get back from vacation I look at my training logs. I make some notes, think about what I want to do and look at doing exercises that I haven’t done for awhile. I start back slow and use less weight. Intensity is low the first few times in the gym. I resist beating myself the first day back…….. and the second…….and the third. Pretty soon I’ve been back for a few workouts and I’m back training hard. I am having fun again. After 47+ years (and tears) that is saying something. FUN! Do you enjoy your training or are you a slave to it?

    This activity can be done all our lives if we want. Train with health in mind. Forget the bloated, latest Mr. “Anything” They are not healthy. They don’t have anything to do with training for athletics. Many will not be able to work out later. Some won’t make it, and you know what I mean.

    Be strong…..Live long!!

    Mahalo Nui loa!

    TAKU’s NOTE:
    This article was originally Written for: “High Performance Training Newsletter” 8/2004

    Posted in Coach's Corner, Training | Tagged , , , , , , , , , , , , , , | Leave a comment

    Product Spotlight

    Posted on March 21, 2011 by admin

    No More Moldy Water Bottles!!

    Hey everyone. IHRSA 2011 has come and gone and as usual, Hybrid Fitness was there to cover the event. We got to catch up with some old friends, make some new ones, and of course see what was hot (an not so hot) in the fitness world these days. I wish I could tell you that we discovered tons of amazing new products at the show, but alas it was not to be. I’ll talk more about that in the not too distant future.

    Today I want to highlight one cool product I did notice while crusing the floor at the IHRSA show this year. It is called the Clean Bottle

    The Clean Bottle is modular, with a patent-pending, leak-proof , screw-off bottom. Gone are the days of trying in vain to wash out that funk at the bottom of your bottles. With Clean Bottle, cleaning and drying are easy.

    Clean Bottle is made with 100% non-toxic, BPA-free plastics, making it safe to use over and over. Clean Bottle is also top-rack dishwasher safe, so you can run it in the dishwasher without fear of it breaking down.

    And 10% of all Clean Bottle profits are donated to eco and cycling friendly charities that you vote for.

    When you have moment, visit their web-site and if and when your order one, be sure and tell them TAKU sent you.

    PAU for NOW

    TAKU

     

    Posted in Products | Tagged , , , , , , , | Leave a comment

    Slow and steady?

    Posted on March 14, 2011 by admin

    By now, almost everyone knows that I am a big fan of brief, intense, and efficient training methods for both strength and conditioning. In my opinion High Intensity Strength Training, with maximal efforts, and minimal rest periods, is the ultimate tool to achieve Super fitness.

    For years I have been recommending intense interval style training, as well as high intensity circuit strength training, to my clients who are trying to lose body fat in the shortest time possible. This style of training is the ultimate means to drive metabolic cost and maximize caloric expenditure.

    This week we look at some interesting research that support these ideas:*

    Examining Matched Acute Physiological Responses to Various Modes of Exercise in Individuals Who Are Overweight

    James E. Clark

    Purpose: To perform match comparison of 3 different exercise programs: traditional continuous endurance training (ET); mixed-intensity interval endurance training (MI-ET) and circuit-interval resistance training (CRT) programs, to determine which of the three programs provides greater benefit of exercise in individuals who are overweight.

    Conclusions: The MI-ET program spent a greater percent of training time within a favorable training zone than CRT and ET programs. The MI-ET and CRT programs produced greater caloric expenditure than the ET program, with no statistical difference between the MI-ET and CRT programs. Although the CRT program produces the greatest overall caloric expenditure, the MI-ET program produces measures that provided significantly greater benefit of exercise for the 3 programs of interest.

    IN PLAIN ENGLISH: If you want to maximize energy expenditure to facilitate fat-loss, choose more intense interval-type training and/or circuit strength training as opposed to walking on a treadmill or running at a low-level continuous pace.

    Posted in Coach's Corner, Training, conditioning | Tagged , , , , , , , , , , , , , , , , , , , | Leave a comment

    I want it All

    Posted on March 11, 2011 by admin

    I keep hearing that song by Queen in the back of my head. The one with the chorus that says “I want it all, I want it all, I want it all and I want it now”. Many of my clients are very busy people and do not have tons of time to devote to exercise outside of the time they choose to spend with me.

    Most personal trainers focus on strength training with their clients. They have come to think of “cardio” as some long duration, low intensity activity that the clients should be doing, but on their own time. They make recommendations like “do 30-60 minutes of cardio 3-5 times a week”. I actually know a trainer that tells his clients that in order to be successful they need to do four, 90-minute strength sessions a week, plus another 3-5 hours of cardio on their own time. Talk about inefficient.

    This workout is one I use to make sure that my clients can get everything they need in our time together. This plan combines heavy weightlifting with interval style “cardio” training, alternating between the two. Depending on the current needs and abilities of the client there may be from 3-5 exposures to each. The strength training is done in three set mini circuits where in you choose a pushing movement a pulling movement and a lower body movement. The interval training is conducted in four minute blocks using mixed modalities in which the work to rest ratios are varied during each exposure. Rest between the strength and interval bouts is the time it takes to walk from one area of the gym to another. During the strength movements you may vary the rest from 30 – 90 seconds depending on how heavy you wish to train and how challenged you wish to be.

    If you are an athlete looking for a great GPP plan for any sport or activity give this style of mixed mode training a try. If you are a trainer who usually just does strength training with your clients, surprise them with this brief and brutal workout. I guarantee you or your clients will see and feel a difference in performance in no time.

    Remember the circuits below are just a few examples of 100s you can create. Use these as a template and see what kind of workouts you can come up with. You are limited only by your imagination and the tools you have access to.

    Example of Mixed-Mode Hybrid:

     

    Strength Circuit 1. 1 x 6-10 reps each

    • Chin-up or weighted Chin-up
    • Dip or weighted Dip
    • Single leg Squat off a box Bodyweight or weighted

    H.I.I.T. Mode 1. Four minutes

     

    • Concept 2 – (20 sec work / 10 sec recovery)

    Strength Circuit 2. 1 x 6-10 reps each

    • Dumbbell Row
    • Dumbbell Bench
    • Dumbbell CDL+S

    H.I.I.T. Mode 2. Four minutes

    • L.B.E. (exercise bike) 30 sec work / 30 sec recovery

    Strength Circuit 3. 1 x 6-10 reps each

    • Dumbbell Alternating High pull
    • Dumbbell Alternating Shoulder press
    • Dumbbell reverse lunge

    H.I.I.T. Mode 3. Four minutes

    • Stair Sprints 20 sec work / 20 sec recovery

    Strength Circuit 4. 1 x 6-10 reps each

    • Hanging Knee raise (weighted if more then 10 reps can be completed)
    • GHD raise (weighted if more then 10 reps can be completed)
    • Cable rotations

    PAU for NOW

    TAKU

    Posted in Coach's Corner, Exercise of the Week, Training, conditioning | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment

    High Performance Training

    Posted on March 4, 2011 by admin

    What’s in a name?*

    By Jim Bryan

    I happen to like this name and it better explains how I train. Whether you call your training High Intensity Training, HIT, High Tension Training, (I like this too) Hard Training or any number of names or none at all. I think most of us reading The High Performance Training Newsletter train in a similar fashion. We may focus on different aspects but we have more in common than we have differences. Actually, the last statement could be applied to most anyone involved in a Strength Program. Why is this all so confusing to some? I’ll give you some of my ideas. Over the years I have noticed that some involved in the HIT movement have put off potential  Strength Trainees, with an (I’m sorry I can’t say it any other way) arrogant attitude. Where this comes from I’m not sure…. and it’s not needed. Some of the more vocal 3rd and beyond generation want to tie intelligence and HIT together. In other words if you don’t submit to HIT your stupid. Personally, I could care less how anyone trains. The fact that you are working out with weights gains my respect. Just because someone can read Strength Training Studies backward and forward, gains no extra points with me. Especially if they spend most of their time on discussion boards instead of training. LOOK! You should have some muscle to show for your time spent. I’m not saying everyone will look like Mr. Universe but you should have SOME muscle. Even training with no knowledge can put muscle on you if you add weight and stick to it long enough. The arrogance is not needed and is not productive. I cringe every time I see the Internet HIT Experts going at each other.

    Different goals also contribute to the confusion. Most here are involved with training athletes not bodybuilders. I have to confess that I no longer care much about body building as it exists today. I Can’t make any sense of it anymore. I feel that a Strength Athlete should have some muscle, be able to use it, and be in good condition. Higher intensity training will help in all of these areas. Keeping things efficient makes for better use of time. The training template is easy. #1 Training should be safe. #2 Training should be efficient. #3 Training should be hard and increase in difficulty as trainee gets stronger. #4 Cut down on rest periods in weight room. #5 Exercise choice is yours. There are no “Instant Hero Exercises.” #6 Free weights or Machines? Your choice. Neither guarantee success. Hard work brings success. That’s about it, as I see things. Pretty damn simple. Coaches are doing this without knowing it might have a name like HIT. Brief, Hard training. What a great concept! I wonder if anyone’s thought of it yet?

    Do you HAVE to train to failure to still be in the “HIT CLUB?” Who cares? People worry too much about failure training. People continue to argue who’s idea of failure training is correct.  I say give it a rest and let the Internet experts argue about it. We have training to do.

    This is just my opinion but I don’t think there is any one expert on High Intensity Training excluding Arthur Jones. Arthur experimented and actually went into the gym (unlike some of the experts). He has left no one, as far as I know, to carry on as the “Head of High Intensity Training.” Some of his ideas have changed over the years, some haven’t. There is only one Arthur Jones. That’s it. He was unique and I’m sure he had far more he could share but we’ll probably never find out. He grew tired of the effort needed to educate.

    As far as the readers of HPT News go, We are doing far more right than we are doing wrong. New things come and go and some are quite intriguing. But one thing I know for sure, “There are no magic bullets, when it comes to training.” You have to get off your ass, get into the gym, and struggle against the weight. God willing you can come back again and again and know that you are not alone. It’s easy to bitch on the Internet but it takes character to face the iron and steel.

    “Molon Labe!”

    *TAKU’s NOTE:
    (This article was originally Written for the High Performance Training  Newsletter 3-1-06 )

    Posted in Coach's Corner, Training | Tagged , , , , , , , , , , , , , , , , | Leave a comment
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