Achieve Anything…
The Rock…one smart dude.
You really CAN achieve anything, as long as you have the right tools.
The right physical tools, the right mindset, the right attitude and the right support. While we can help you with all of that, we’re going to focus on the right physical tools here.
No matter your sport, or combination of sports, there SHOULD be a method to your training schedule…this is called ‘periodization.’ In case you were wondering a little more about it, here’s a great article:
Essential to all athletes is an off-season program and year-round conditioning program. Athletes are often too late coming to the realization that they cannot expect to get in shape right before pre-season training without having a high risk of injury. Athletes should progress gradually in their conditioning so that they are not doing anything “too hard”, “too fast”, too far”, “too quickly”, predisposing themselves to injury.
Off-season conditioning programs should address conditioning, strength training and flexibility. During the off-season, the exercise program is at a lower level, thus allowing tissue healing; and the program should peak right before the competitive season. A structured program should be followed for the greatest benefit. A year-round program helps to prevent injury and a maintenance program helps to prevent recurrence. The training program should follow an interval fashion and should be formulated so that the athlete reaches peak fitness during the competitive season, or periodization.
Conditioning needs to be approached with the same motivation and organization as the competitive season. Without proper conditioning, muscles, tendons, ligaments and bones are more likely to suffer injury. A lack of conditioning contributes to poor performance and inconsistency. Proper conditioning cannot, however, be obtained in the 4-5 weeks of preseason practice. A well-planned, year-round program is needed to minimize the risk of injury and prepare for peak performance during the competitive season.
A good program includes more than strength training, as muscle strength is only one requirement for performance. Flexibility, speed, power, muscle endurance, aerobic/anaerobic capacity, agility and coordination/skill training are also components of a good conditioning program. In addition, the athlete must pay attention to nutrition and mental preparation. Here are some good components to adhere to:
1. It is important that the core of the body—thighs, hips, trunk, shoulder—be strong to provide a stable base for movement and reduce stress on the body.
2. Train for muscular balance. Joint stability relies on the contradiction of muscles on both sides of the joint; therefore, a program which emphasizes only certain muscle groups leaves an athlete susceptible to injury. It is also important to train both sides of the body.
3. Train strength before power or endurance. A base level of strength must be achieved before power drills and muscle endurance exercises can be successfully initiated. Bodyweight exercises must be maximized before external focus is added.
4. Emphasize quality of exercise, not quantity. Few understand that the training stimulus must also be progressively and periodically varied. All programs have positive and negative aspects no matter how well designed or specific – too much time on one program and you’ll lose to the positive aspects and accumulate the negative aspects
5. Train for muscle endurance. Muscle endurance is critical for preventing injuries. Once muscles are fatigued, the stability of the joint is disturbed which may lead to a variety of injuries.
6. Although a conditioning program is used throughout the year, the concept of periodization should be implemented. Strength gains do not occur by muscle fibers becoming larger, instead, strength increases when the nervous system becomes more efficient at causing muscle fibers to contract.
We believe in dividing the sports year up into four different training phases. Our work begins depending on where we’ve acquired a team in relation to the competition season. Ideally, we like to begin work with a team during Phase I; however, we design our programs to encompass all four different training phases. Here is a periodization sample by phase:
Phase I Preparation Phase–Begins eight to twelve weeks before pre-season training begins. Focus is on strength conditioning, both in muscle development and in core to ensure an athlete’s body is strong enough to handle the ensuing pre-season and competition. A focus is also put on flexibility (a longer muscle is a stronger muscle) and balance to ensure minimal risk of injury and maximum output of muscle. Speed and agility becomes the focus towards the end of the preparation phase.
Phase II Pre-Season–Begins four to eight weeks before the competition season starts. Now that the athlete’s strength is up, focus is more on power; combining their muscular strength, their core strength and their flexibility and balance with speed and agility and skill drills to maximize power output. Strength conditioning and flexibility is still emphasized along with their skill. At the end of this phase, athletes should have reached periodization, or their peak to take them right into the competition phase.
Phase II Competition Season–Focus now becomes on keeping their skill sharp, and their flexibility and mental focus high. Strength conditioning is still prevalent, but more focused in their core. Drills such as plyometrics and endurance training are decreased to ensure optimal energy levels for competition.
Phase IV Off-Season—The athletes are now given a ‘rest.’ Conditioning is dramatically scaled back and the emphasis is split between strength and endurance. The main focus is put on flexibility to reduce the risk of injury during the off-season, as well as core training to ensure their core muscles stay strong, producing good power output once preparation season starts.
Now you know a little more about periodization. Want to put it to good use?
Are you a basketball player? Is your kiddo a basketball player…Or wondering if they want to become a basketball player? Then we have the perfect camp for you or them!
And tomorrow only (Saturday, June 23rd), we have the perfect special to register for the camp.
The 3-day camp, which focuses on physical performance, basketball skills and life off the court is regularly $249 ($199 if you’re a College Bound or i9 Athlete). But tomorrow ONLY (Saturday, June 23rd), we’re registering athletes, regardless of original cost at ONLY $99.
But hurry! There are limited spots in each age group – they are partly filled and will go fast tomorrow. So call (614-735-9890) or email (info@power-flex.net) immediately with registration details (we accept cash, check and/or credit card).
For more details, check out the blog page. Register today…Stay Healthy & Active!! Greg (614-746-9185)
Post Workout Boost…
After Your Done Training For This, Your Muscles Might Be a Little Sore…Sip Caffeine!
Caffeine in Coffee and Other Beverages Reduces Exercised-Induced Muscle Pain! It’s healthy, it’s not healthy, it’s healthy, it’s not healthy. It seems that new research is coming out every day on the effects of coffee. But latest research shows that it’s probably good for you in a number of ways…and good for your muscles, too!
It eases the muscle pains of exercising, confirming research that coffee might literally be a brew that promotes health.
Researchers found that caffeine intake is associated with pain reduction in both individuals who take in lots of caffeine and also in those who don’t.
They signed up 25 fit, college-aged individuals to take part in experiments that required them to exercise. Some were regular caffeine users — drinking the equivalent of four cups of coffee a day on average — while others weren’t used to consuming much if any Joe.
The volunteers completed an initial exercise test on a stationary cycle to test for maximal oxygen consumption. Then they returned for two monitored, high-intensity, half-hour exercise sessions. Each session was separated by a week. They were asked to refrain from caffeine, alcohol, and exercise prior to the testing days.
For one testing session, the individuals were given a placebo pill an hour prior to the high-intensity exercise. For the other session, they were given a caffeine pill (with the same amount of caffeine in 2.5 to 3 cups of coffee) prior to exercise.
The researchers questioned them at regular intervals about their perceptions of quadriceps muscle pain while they collected data on oxygen consumption, heart rate, and work rate.
The researchers found a statistically significant reduction in quadriceps muscle pain after giving the caffeine compared to the placebo pill. Both those accustomed to consuming caffeine and those who were not habitual caffeine drinkers demonstrated reduced pain with caffeine ingestion prior to exercise testing.
How Does Caffeine Reduce Muscle Pain?
It’s become increasingly common for athletes to consume a variety of substances that include caffeine, motivated by the notion that it will help you metabolize fat more readily. But that idea isn’t supported by compelling research.
In earlier research it’s been shown that caffeine affects a system in the brain and spinal cord involved in pain processing, which led researchers to speculate that it could reduce pain.
Caffeine-naive individuals and habitual users have the same amount of reduction in pain during exercise after caffeine.
More research might answer the question of whether a reduction in pain could result in an improvement in performance of athletes.
If you go to the gym and you exercise and it hurts, you may be prone to stop doing that because pain is an aversive stimulus that tells you to withdraw. So if we could give people a little caffeine and reduce the amount of pain they’re experiencing, maybe that would help them stick with that exercise.
So sore after your workout? Reach for that cup of Joe…it just might perk those muscles right up!
Are you a Mom looking to get a good workout in? Become a Power Mommy! 
Come join us outside this summer for our ever-popular Power Mommy! It’s like a bootcamp, but for you and your little one!
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st…registration for the entire summer is cut off that day. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at info@power-flex.net
-Biometric Assessments
-Fitness Instruction that focuses on endurance, agility, core and power, fat loss and lean muscle retention
-Pilates and yoga based instruction
-Nutrition
-Supplemental health & wellness topics
-Must bring your own mats
-Fun filled atmosphere where you build friendships, camaraderie and share your goals with like-minded moms and their little ones
-Bring your little one to incorporate into your workout…use your Bjorn, backpack, stroller or just freestyle it. Little ones 5 and under only please.
Summer Session Start & End Date |
Monday June 4th 2012
Friday September 28th 2012
Get your workout in in the morning or evening |
8:00-9:00 a.m or 6:00-7:00 p.m.
4 Days a Week |
Monday – Tuesday – Thursday – Friday
2 Convenient locations |
Carriage Place Common Park; 4900 Sawmill Road; Columbus, OH 43235
AND
Goodale Park; 120 W. Goodale St; Columbus, OH 43215; Southwest Corner by the old baseball diamond/backstop
4 Convenient Packages |
One Session $17
One Week of Sessions (4) $60
One Month of Sessions (16) $192
One Summer Unlimited (May-Sept) $499
1 Power Sale Going On |
Buy 1 single session, get the 2nd session FREE = 2 sessions for $17
Buy 1 week of sessions, get the 2nd week at 1/2 off = 2 weeks for $90
Refer a FRIEND |
Bring a friend and get your session for FREE. Refer a friend and get CASH BACK. Contact Power Flex for details.
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at info@power-flex.net
**Space is limited in each Power Mommy, so sign up today! See you Monday the 4th!
Strong Mom – Strong Baby!
Gone are the days when pregnant women were told to ‘Get Your Rest’; ‘Don’t Reach Your Arms Above Your Head’; ‘Have Someone Else Lift/Do That’, etc. Today’s moms-to-be and new moms are more active, more fit and more healthy than ever…and it’s showing in their babies!
For several years now, professionals and doctors have told expectant moms to get up, get moving and exercise (within reason and within each individual’s own limits); but now researchers say that a pregnant woman’s workout will also aid her baby’s nervous system.
A recent study found that compared with those of sedentary women, exercisers’ fetuses had better control during breathing movement, a sign that development of their respiratory and central nervous systems was on track.
They also had significantly lower average heart rate and more heart rate variability, both promising predictors of health.
The exercising moms-to-be (between the ages of 20-35) walked at a moderate to vigorous pace, did stationary cycling or ran at least 30 minutes three times a week and supplemented these cardiovascular workouts with strength training exercises.
And what about supplements for mom & baby? It’s common knowledge that folic acid is a must-take when pregnant to prevent certain birth defects. But this vitamin is believed to be even more vital than ever. Women who hope to become pregnant that take the vitamin for at least a year before conception also reduces the risk of preterm birth by at least 50%.
Did you know that if you are an expecting mom and considered obese, 20% is is a number you need to be aware of? It’s the percentage of decrease in an ultrasound’s ability to detect fetal problems in obese women compared with normal-weight women.
20% is another percentage women who take antidepressants throughout pregnancy need to know. They’re 20% more likely to give birth prematurely. However, surprisingly, the same % of depressed women who aren’t treated for depression while pregnant will experience pre-term birth. These numbers are compared to only 6% of women who aren’t depressed give birth prematurely.
So what does all of this mean for expecting women? These findings and statistics may seem overwhelming, especially considering everything else you need to learn and prepare for to give birth. But having a good fitness, nutrition, stress management and overall wellness plan in place for your pregnancy is key to keeping both you and your baby happy and healthy, both during the pregnancy and after…and is the absolute best gift you can give your little one! So if you need help with your plan, don’t hesitate to contact us…we can help. We hope these stats gave you something to think about and consider if you’re pregnant or expecting to become pregnant!
On the flip side, after all that careful planning during the 9 months (and sometimes earlier), not much prepares you for losing the baby weight after delivery. We can help with that, too. Check out our awesome Power Mommy class (and check out the awesome sale we have going on right now – details at the bottom)…
It’s like a bootcamp, but for you and your little one!
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st…registration for the entire summer is cut off that day. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at info@power-flex.net
-Biometric Assessments
-Fitness Instruction that focuses on endurance, agility, core and power, fat loss and lean muscle retention
-Pilates and yoga based instruction
-Nutrition
-Supplemental health & wellness topics
-Must bring your own mats
-Fun filled atmosphere where you build friendships, camaraderie and share your goals with like-minded moms and their little ones
-Bring your little one to incorporate into your workout…use your Bjorn, backpack, stroller or just freestyle it. Little ones 5 and under only please.
Summer Session Start & End Date |
Monday June 4th 2012
Friday September 28th 2012
Get your workout in in the morning or evening |
8:00-9:00 a.m or 6:00-7:00 p.m.
4 Days a Week |
Monday – Tuesday – Thursday – Friday
2 Convenient locations |
Carriage Place Common Park; 4900 Sawmill Road; Columbus, OH 43235
AND
Goodale Park; 120 W. Goodale St; Columbus, OH 43215; Southwest Corner by the old baseball diamond/backstop
4 Convenient Packages |
One Session $17
One Week of Sessions (4) $60
One Month of Sessions (16) $192
One Summer Unlimited (May-Sept) $499
1 Power Sale Going On |
Buy 1 single session, get the 2nd session FREE = 2 sessions for $17
Buy 1 week of sessions, get the 2nd week at 1/2 off = 2 weeks for $90
Refer a FRIEND |
Bring a friend and get your session for FREE. Refer a friend and get CASH BACK. Contact Power Flex for details.
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at info@power-flex.net
**Space is limited in each Power Mommy, so sign up today! See you Monday the 4th!
A Hotter Body – No Sweat!
Let’s be realistic here. You don’t drop 2 jean sizes in 1 day. You won’t lose 50 pounds in 1 month. You’re going to binge every now and then. You will go a day or two without working out. Your weight is going to fluctuate here and there. You’re going to try new techniques and they’re not going to work. You’re human. You’re going to fail. But nothing great is ever accomplished without a few obstacles.
CHILL. You got this. You’re AWESOME!
Now that we’ve established that, want to know 5 little tricks that you can use to help get that body you want for summer that isn’t about dieting or working out? Sure you do.
With that being said, we’re NOT saying you can have the body you want by eating crap and being stationary or downright lazy. Like I said, nothing great is ever accomplished without a few obstacles. But there are awesome little tricks that you can use to melt away the fat on the days after you’ve eaten and worked out like a champ. After all, our body really starts to change form during the recovery after the workouts. So on your post-hardcore workout days or down days, do this…
- Massage It Out — Massages boost strength recovery by 60%. It reduces inflammation in the tissue and increases blood flow to the area, which is what actually speeds up recovery. If you’re having a massage immediately post-workout, let your muscles cool down for a few hours first. You don’t even need to see a therapist…DIY rubdowns provide the same benefits. Set aside 10 minutes on off-days to use long, smooth strokes over muscles worked. You can also use a foam roller and/or massage balls. For acute soreness, apply a cold compress or ice for about 20 minutes to further decrease inflammation.
- Boost Your Water Intake — Dehydration substantially slows your metabolic rate, so even if you’re doing everything right in the gym, you could be negating the calorie-burning advantages if you’re not drinking enough water. An the old rule you’ve heard time & time again about 8 – 8-oz glasses a day is so last century. You should consume 1/2 your body weight in ounces. That is, if you weigh 150 pounds, you should have 75 ounces per day. PLUS, you should have an additional 16-20 ounces for every hour you train. Need some other reasons to get your daily ounces? Check this out: http://wellness-edge.net/blog/?p=133
- Log More Zzzz’s — I know you’re crazy busy and pressed for time. But if 7-9 hours of shut-eye still isn’t a priority, here’s some incentive…deep sleep kicks up the production of tissue-repairing growth hormone, but lack of is a weight gain double whammy! Not enough sleep prompts your body to consume more calories and shuts down its ability to recognize a full stomach. When you’re tired, your gut produces a chemical that triggers sugar cravings. It causes your body to seek quick energy from food to try to keep you awake. Meanwhile, fatigue suppresses leptin, a fat-cell hormone that tells your brain “OK, stop eating now”. Need some additional tips on getting more Zzzz’s? Check this out: http://wellness-edge.net/blog/?p=85
- Get Going…A Little — You may feel like rewarding yourself with some downtime, but doing a low-key activity the day after a big workout will prolong the muscle-sculpting perks of increased circulation. Fresh blood flow brings fresh nutrients to your muscles and helps flush waste products like lactic acid. Staying active has also been proven to reduce post-exercise muscle soreness and suppress nervous-system activity that can result in poor sleep. Take an easy yoga class or go on a walk at a conversational pace. If you’re sitting behind a desk all day, stroll around the office for 10 minutes every couple of hours to promote fresh blood circulation. Then you can prepare for a different kind of reward…a less painful gym session tomorrow.
- Upgrade Your Post-Workout Snack — We know that having a bite after exercising helps promote muscle repair. An even more compelling reason…less belly fat. Exercise activates cortisol, a stress hormone that gives you extra surge to push until the end of a hard workout. But lingering in that state for too long can backfire; cortisol not only inhibits the muscle-repair process, but also alters your metabolism so that your body stores more calories as fat (typically in the abdominal region) instead of burning them off. Chowing down on protein within 20 minutes after workout will prevent these effects. Some suggestions…hard boiled egg, protein smoothie, protein bar, 1 cup of almond or coconut milk. Starbucks fan? You’re in luck…a non-fat mocha latte will give you protein plus caffeine. One study found that when ingested with carbs, caffeine increased muscles’ energy production by 66% more than carbs alone.
So there you have 5 awesome tips to help burn that fat, get lean and get sexy…all on your off days.
By the way, are you a Mom in the Columbus area looking to burn more fat all week long? Then you have to come check out our Power Mommy classes. Fitness, nutrition, assessments, wellness topics, fun, fun, fun. We’re only taking registrations for summer session from now until June 1st, so make sure you reserve your spot today…spaces are limited. For more information, check out our Power Mommy blog post, or contact us directly.
Until next time, stay healthy & active!
Greg
Why Power and Flex Go Hand-in-Hand
Training for any sport is multi-faceted. Skill training for your particular sport and often positions within your sport is necessary. Strength training is also very important; and speed and agility training has come to the forefront in recent years.
But one medium of athletic training that is often overlooked is flexibility. Athletes typically go through some form of warm-up and cool-down stretching, but these regimens are often antiquated and are performed with little or no instruction or enthusiasm on the athlete’s parts.
All that is beginning to change. Professional athletes have come to realize the importance of a good flexibility program, and athletes at the collegiate and high school levels are quickly catching on.
Exercise mediums such as Pilates and yoga have garnered national attention with the participation of high-profile athletes such as Tiger Woods, Kobe Bryant, Tony Stewart and various teams. One member of the Cincinnati Bengals even opened a Pilates studio in the Cincinnati area.
So what’s making these athletes sit up and take notice of an exercise medium that was once thought of as something traditionally geared to the soccer moms?
Flexibility is needed for, among other things, improved range of motion and power output. Stretching properly allows the muscles to grow to their full potential providing increased speed and vertical height. It also prevents the possibility of over-training or likelihood of an injury. Here are some of the benefits Pilates and yoga have to offer:
- One session of yoga can provide dynamic stretching cycles for proper warm up, as well as static stretching poses more appropriate for cool down;
- Stretching cycles used in your yoga practice can be used to target different muscle groups to help prevent or overcome injury;
- Increased flexibility leads to better range of motion and core-strengthening leads to maximum power output, both of which lead to better performance;
- Having good flexibility and a strong core lead to decreased risk of injury and quicker recovery coming off an injury;
- Balance helps with agility and body control — both Pilates and yoga are exercise mediums that isolate balance exercises;
- Every form of competition is 90% mental – regular practice of Pilates and yoga works out your mind to improve concentration and mental focus;
- Regular yoga practice also helps with breath control – deep breathing techniques help deliver oxygen-rich blood to your muscles preventing fatigue.
The benefits of a good flexibility program, especially combined with a great core-strengthening program, are endless. Give your body the edge; athlete-based flexibility programs are available through our individual and group training, as well as our camps and clinics.
Thinking of starting a flexibility program but don’t know where to start? Contact us today, we can help you get that edge over the competition. In the meantime, stay healthy & active!
Erin Morrow and the rest of the Power Flex Team
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