07.25.03
+++++++++++++++++++++++++++++++++++++++++++++++++++
Click
here to Ask Joe about training. If you send a
question, it may appear on the website. Please do
not submit a question if you do not want the question
published. Only your first name will be used for privacy
reasons.
+++++++++++++++++++++++++++++++++++++++++++++++++++
Submit your email address to subscribe to
our free newsletter.
You can receive our weekly email letting you know
when there are new Questions and Answers. We will
also keep you up to date with upcoming events and
new ways to become a better athlete.
+++++++++++++++++++++++++++++++++++++++++++++++++++
Q: Recently I’ve been reading
a lot about “functional training”. What’s
your opinion of this kind of training? Will I make better
gains using Swiss balls, wobble boards and balance pads?
Thanks,
Kevin
A: “Functional
training” is definitely a hot topic – it’s
also one of my biggest pet peeves! Who the hell came up
with the notion that standing on a Swiss ball with your
eyes closed and a finger in your nose was more “functional”
than such great exercises as barbell squats, deadlifts,
sled dragging, chin-ups, etc. I guess, like a lot of other
good ideas, many things become very “trendy”,
overused and implemented improperly.
These implements do have their time and
place; I just don’t feel they should become the focus
of an athlete’s training. The reason I say this is
because in all of sports, it is the athlete that moves
while the playing surface remains still. (The playing
surface doesn’t move as the athlete tries to remain
still!) True “functional” training should consist
of applying resistance to an athlete while his/her feet
are in contact with the ground. The athlete must then adapt
to these forces. Also, if you’re always performing
exercises on “unstable” devices, you will be
limited in the amount of weight you can use. This will prevent
you from overloading the prime movers of the exercise, which
will limit how strong you can get.
As far as taking “functional”
training to the next level, I have found that the strongman-type
events have a high degree of transfer to the real world.
Sled dragging, tire flipping and farmers walks are all great
tools for training the athlete. All of these exercises require
the athlete to counter a resistance by driving into the
ground with their feet.
Generally, I like using Swiss balls, balance
boards, etc. during the initial off-season training of an
athlete to overcome any muscular imbalances or injuries.
I am also a fan of doing abdominal work on the Swiss ball
as it provides a great pre-stretch on the abs – something
you can’t get by doing crunches laying on the floor.
Return to Top
+++++++++++++++++++++++++++++++++++++++++++++++++++
Q: What are the best exercises
for increasing calf strength and size? I do a lot of standing
and seated calf raises, but I was wondering if there is
anything else I’m missing? I’m about 2”
away from dunking a basketball and I’m looking for
an edge. Any advice you can give me would be greatly appreciated.
John
A: Big calves have about
as much to do with how high you can jump as the color of
your hair. Sure, there’s nothing wrong with doing
some calf raises in your training routine, but they shouldn’t
be the focus of the routine. As I’ve said
time and time again, the “posterior chain” (spinal
erectors, gluteals and hamstrings) makes up around 70% of
the musculature that is responsible for your jumping ability.
Squat and deadlift variations, Olympic lifts and good mornings
will give you the best “bang for your buck”
with regards to improving your vertical jump in the weight
room.
There is another very interesting factor
that plays a large role in how high you can jump. I’ve
had the pleasure of working with over 2-dozen athletes who
can jump over 35” and, besides being very strong in
the posterior chain, they had something else in common.
The one thing they all had in common are what I call “high
cut” calves. What I mean by this is that the calves
have an insertion point very high on the lower leg. This
usually means a longer Achilles tendon. A longer Achilles
tendon can store more elastic energy, which translates into
more explosive jumps.
Think about this; have you ever seen a
kangaroo with big calves? Of course not! The reason they
can jump so well lies in the length of their Achilles tendons.
Kangaroos have the longest Achilles tendon of any animal
on earth. They also spring off the ground better than any
other animal on earth. Unfortunately, you can’t increase
the length of your Achilles tendon – it’s genetic.
You have your parents to thank for that.
Return to Top
+++++++++++++++++++++++++++++++++++++++++++++++++++
Q: I was doing box squats at my
gym and one of the Certified Personal Trainers told me I
shouldn’t be doing them. He gave me some long explanation
on how they are bad for the disks in my back. He sounded
really smart and he seemed to make sense. Do you think I
should stop doing them?
Ricky
A: Ricky, I have 5 things
to say:
#1) The Personal Trainer is an idiot.
#2) Don’t be impressed if someone tells you that they
are a “certified” trainer. There are a lot of
worthless, weekend courses out there that certify people.
Just because you’re certified doesn’t necessarily
mean you know what you’re talking about.
#3) Who taught you to box squat?
#4) Like any other exercise, box squats can be
bad for you if you do them improperly. If done correctly,
they are a great exercise. Find a qualified strength coach
who is experienced in box-squatting to teach you.
#5) Go to Dave Tate’s website at www.eliteFTS.com,
click on articles, then click on Louie Simmons. Educate
yourself by reading all the articles written on box squatting.
Return to Top
+++++++++++++++++++++++++++++++++++++++++++++++++++
Q: Why do some people advocate
flaring the elbows out and lowering the barbell to your
upper pecs when bench-pressing and others preach keeping
the elbows tucked? Is one better than the other?
Kenny
A: It’s not that
one is better than the other; it depends on your training
goal. Most bodybuilders advocate the “flaring elbows”
version because benching in this (horizontal) plane does
recruit the pectoralis major to a greater extent. (It’s
important to know that joint position dictates muscular
recruitment patterns.) So, if your sole purpose for bench-pressing
is to put some muscle on your chest, this form is probably
your best bet. I have found this version to place more stress
on connective tissue and the Acromioclavicular joint (AC
joint), though.
The “elbows tucked” version
was originally popularized by powerlifters. This is how
I teach all my athletes to bench press as well. I coach
them to lower the bar to just below the nipple line. The
upper arms should be at a 45-degree angle in relation to
the upper body in the bottom position. I then coach them
to accelerate the weight upward in a straight line. Bench-pressing
in this manner is less likely to tear connective tissue
surrounding the shoulder joint. Benching in this (sagittal)
plane recruits the triceps and latissimus dorsi to a greater
extent, while the pectoralis major is less involved. It
is also more specific to the pushing movements required
in most sports – offensive lineman pass-blocking,
hockey players checking , etc.
Return to Top
+++++++++++++++++++++++++++++++++++++++++++++++++++
