Sobre como aplicar CARGA

Entre mas leo a Staley mas me doy cuenta de que el entrenamiento físico, sobre todo a nivel de alto desempeño, debe considerar importantes variables que van más allá del programa o la rutina, se requiere un enfoque casi científico. Por supuesto, toda la teoría debe ser practicada, es necesario meterse en el rack y levantar peso y levantar pesado.

10 Thoughts On Loading Parameters

By Charles Staley, B.Sc, MSS, Director, Staley Training Systems, http://www.staleytraining.com

Whenever you perform a workout, you're exposing your body to a challenge- a form of stress. In order to describe and quantify the character and extent of that stress, we use the phrase "loading parameters." Generally these parameters refer to the load used, the number of sets and reps performed with that load, as well as the rests between sets and the speed of movement used on each repetition. However, other parameters can be monitored as well, including frequency of workouts, the number of exercises per workout, the order of exercises within a workout, the duration of each workout, and so on and so forth. With that in mind, I'll share a few thought about loading parameters…

"Work" is defined as displacing a load for a specified distance

This is an important distinction, because most people wrongly confuse work with the effort it took and/or how it felt to perform that work. In fact, it's possible to have a high perception of effort during low-output performances. An example of this is using purposely slower-than-necessary repetitions- they hurt more, but accomplish less. Perhaps an even better example is static contractions, which hurt a lot, even through (technically-speaking) you're not performing any work at all. Bottom line: "work" is what you did, what you produced, not the resources you consumed to do it.

"Power" is how quickly a load can be displaced for a specified distance

Accomplishing work in a shorter period of time means you're more powerful than someone else who took longer to perform the same task. This is what almost every competitive sport is all about. A single parameter can only be appreciated against the context of the other parameter. If you perform 2 sets of 8 reps, is that the same as performing 4 sets of 8 reps? Clearly it isn't. Therefore, advising someone to perform "8 reps per set" has no real meaning unless you also specify how many sets should be performed.

Similarly, performing 8 reps in 15 seconds is not the same thing as performing 8 reps in 25 seconds. Performing 8 reps with a 9RM load is clearly different than performing 8 reps with a 12RM load. The point is this: no single parameter has significant meaning unless it is understood against the backdrop of all other parameters. Remember this the next time you hear say "high reps are for tone" or "low reps are for bulk."

Loads should be earned, not assigned.

To say that you "should" perform 6 sets of 2 with 242 pounds during next Wednesday's bench press workout is absurd. It's fine to use those numbers as a goal, but you have no way to predict your functional capacity on a future date. If you've over-estimated your capacity, you risk over-extending your adaptive resources and/or injuring yourself as you stubbornly try to complete your assignment. Conversely, if you under-estimated your capacity, you might lose the chance to hit a new PR, or at the very least, you'll under-train your bench presses for that workout.

On any given workout, a superior performance (at least in the case of trained individuals) indicates a high functional capacity, and it's an indicator that the previous training cycle has produced good results. It's time to "strike while the iron is hot" as the saying goes. Inferior performance, on the other hand, indicates inadequate recuperation from previous workout loads and suggests the need for rest, not work.

Balancing Specificity Against Variation

First, your training must reflect both requirements- it must be specific enough to render a result, but not so specific that you stagnate and/or develop overuse injuries. The best way to walk that fine line is through the use of what I would term "worthwhile" exercise families, as follows:

• Squats
  
• Olympic lifts
  
• Horizontal Presses
  
• Vertical Presses
  
• Vertical Pulls
  
• Unilateral lower Body Drills

The exercises in each category are all cousins of each other: Back squats, front squats, Zercher squats, overhead squats, box squats, and thrusters are all squats, but they're all different types of squats. Squatting is "worthwhile" because there are so many variations of this exercise, you can do them all the time without stagnating. Same with the other categories listed above.

Quality And Quantity Are Inversely Related

You can't run a marathon at 100-meter speed, and you can't perform 10 reps with your 1RM. Volume and intensity must always be balanced. First establish quality (speed, strength, movement quality, asymptomatic joints) and then, if desired, increase quantity.

Strength Is Fundamentally "Motor Intelligence"

Many people under-estimate the neural component of strength training. Although it is true that a thicker muscle fiber can produce more tension than a thinner fiber, the fact remains that muscles are slaves of the nervous system. Most people have enough muscle tissue to accomplish impressive physical tasks. What most people lack is efficient wiring. Only heavy loads, lifted in a relatively fresh state, help to motor cortex improve its force production strategies: inter and intra- muscular coordination, rate coding, and so on. If you value pain over performance, you'll probably rarely train in the necessary manner.

Resources Are Finite

If your adaptive resources were unlimited, you'd be well-advised to train as hard as possible, as often as possible. But unfortunately, you're ability to recover from workouts requires a number of resources, all of which have limits. This being the case, you should always strive for maximum efficiency in each workout. By efficiency I'm referring to the resource/production ratio of your efforts. For every unit of resource, you're looking for produce as many units of work as possible. Smart manipulation of loading parameters is the key.

Always Assume You're Under-Appreciating Specificity

If your training isn't producing the results you want, I'd look at specificity first. When in doubt, be more specific, not less. Even seemingly non-specific tactics are often highly specific when examined carefully. Example: A powerlifter practices pin presses instead of bench presses to improve his bench. This seems less specific than simply benching, but if the pin presses are performed under the premise of weak triceps, it becomes clear that pin presses are more specific to the issue of triceps strength than are bench presses.

The Strength/Technique Relationship

Strength and technique are often assumed to be distinctly separate entities, but I'm losing faith in that distinction. I now think of strength and technique as two sides of the same coin. For example, holding the back in the correct position during a deadlift is thought of as a technical issue, but frequently the inability to achieve this position can be attributed to a lack of strength. And of course, lack of strength in the squat can often be traced to insufficient technique. These two qualities are inexorably linked- neither one can exist without the other.

About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Otro de Staley

Que hable el maestro:

Structural Versus Randomized Training Concepts

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Recently, through the work of popular fitness movements such as CrossFit and its many imitators, the previously unexplored concept of randomized training has received a significant amount of popularity throughout the fitness community. This popularity is not without reason- randomized workouts have significant benefits, but like all approaches, random training also has its drawbacks. In this article, I'll compare and contrast random versus structured approaches to training, and then I'll summarize by offering a few approaches that (I think) provide the benefits of both while simultaneously minimizing the drawbacks.

Benefits of Randomized Approaches

"Crossfitters" enjoy random workouts, and I think you will too- here's why:

1) That new car smell:

To borrow a great phrase from my client Dr. Jeffrey Bernstein, there's a palpable sense of renewal at the prospect of a new workout program that you plan to start on Monday (by the way, no one ever starts a new program or diet on any other day of the week, unless it happens to be New Year's Day.) In a sense, randomized training gives you that "new car smell" every single workout. If you're suffering from ADD or are otherwise under-motivated, this can be a great boost to your morale and can make you more consistent than you'd otherwise be. And needless to say, if you're consistent, you'll make more progress than your inconsistent peers, even if what they're doing is "better" or "smarter" or "more scientific" than what you're doing.

2) Specificity to random and/or varied professional or athletic needs:

Some professions, avocations, and sport disciplines (an perhaps people seeking "general" fitness, whatever than means) require or desire a generalized, highly varied, almost random set of physical attributes and motor qualities. Firefighters, police, military and para-military job descriptions come to mind, as do many fighting sports, most notably mixed martial arts (MMA).

Drawbacks of Randomized Approaches

Despite the significant benefits I've just described, random training (like any approach) also has its drawbacks. The most significant of these shortcomings are as follows:

1) Constant soreness:

If you squat anywhere between one and thrice a week, the soreness that you initially experience during your first handful of workouts soon becomes all but a distant memory as your body's adaptive systems and resources solve this particular Rubik's Cube. In fact, once the puzzle's been solved, it'll be nearly impossible to invoke soreness, no matter how hard you push yourself. On the other hand, the more random your training is, the more often you'll be sore- the random nature of the physical challenges you experience makes it far more difficult for you to habituate.

If you're an in-season athlete, or belong to a highly physical profession that presents randomized challenges, you don't really want to be sore all the time. This means that although you need enough variety to keep your nervous system somewhat off-guard, you don't want the variety to be so significant that you're basically starting from scratch each and every workout.

2) Poor learning curve:

In order to learn challenging and complex motor tasks (such as the Olympic lifts for example), it'd be to your advantage to do them often. Learning requires frequent repetition, and motor learning is no exception to this rule. If your training is completely random, you'll never have enough repetition to sustain the learning curve.

3) Limited specificity:

This third point somewhat overlaps with the previous two points, but to put a sharper edge on it, powerlifters need to do their 3 competitive lifts, swimmers need to swim, and climbers need to climb. If you want to be great at pull-ups, you need to work them hard- a lot. And obviously, a completely randomized approach doesn't accommodate this need.

Reconciling Structure And Non-Structure

I've often said that there's no such thing as a perfect program, because even if you could find it, you'll quickly habituate to it and progress will slow to a halt. That being said, there are principles that help us to identify "better" approaches, and one of these principles is that specificity ("structure" in the scope of this conversation) and variety ("randomness" for our purposes here) must be balanced and integrated within the overall scope of training. Here then, are a few suggestions for doing just that:

Use A Structured Exercise List With Random Loading Parameters

If you've determined that a particular exercise tends to move you closer toward your goals, you should probably do that exercise on a regular and relatively frequent basis. One possible drawback (as discussed earlier) of regular frequency is neural habituation and slowed progress as your nervous system "figures out" how to deal with that particular form of stress. The solution to this, which was discovered eons ago by athletes in a wide number of sports, is to randomize the character and/or specific attributes of that exercise stress. In our case, that means providing variety through constantly changing loading parameters (E.g., set/rep brackets, intensity, tempo, and rest intervals.

Simply create 6 different loading protocols, such as:

- 5x5 /80%/ 3 minutes rest between sets
- 6x2 /90%/ 5 minutes rest between sets
- 3x10 /70%/ 2 minutes rest between sets
- 10x3 /85% /4 minutes rest between sets
- 2x20 /60% /2.5 minutes rest between sets
- 1x5 /85%

Next, assign a number to each option, and roll a dye. Whatever comes up determines your loading parameters for that exercise.

Use A Semi-Structured Exercise List With Structured Loading Parameters

If Monday is defined as "squat day," you can randomize what type of squat you'll do by selecting from 6 options: back squats, front squats, overhead squats, box squats, Zercher squats, and dumbbell squats. If you'd like to substitute your own favorites for some of mine, go ahead. Once your list of 6 choices is completed, number each choice from 1 to 6. Prior to squat day, roll a dye and whatever number comes up determines what type of squat you'll do that day. From there, you apply whatever loading parameters you've appropriated for the current cycle you're on, and you're ready to go.

Worth noting here is that only the most useful exercises can be plugged into this option, which is one of it's greatest attributes. You're not likely to come up with 6 variations of tricep kickbacks, leg extensions, or pec deck, but you can easily devise a half-dozen options for vertical pressing, horizontal pressing, unilateral leg drills, snatches, cleans, and deadlifts. This is simply an extrapolation of the "same but different" approach that I've written about in previous articles.

Use A Semi-Structured Exercise List With Random Loading Parameters

This is an amalgam of the previous two suggestions. Both exercises and loading parameters are "semi-structured." On Monday, you know you're doing some type of squat, but you don't know which one until you roll the dye. Then, a second roll gives you your loading parameters. Obviously, this is the most random of the three approaches, but it still provides structure.

What About Periodization?

To further maximize the benefit/drawback profile when attempting to reconcile structure with non-structure, you can employ a cycling concept where you (for example) employ the first option for 4 weeks, followed by the second option for a month, and finally, the last option for the remainder of a 12-week cycle. If your needs require a variation on this theme, go ahead and apply your creative elbow grease to the situation.

Now Go And Make It Yours!

The suggestions I've presented here are for the purposes of illustration and to inspire your own creative thinking. If, during this article, you're struck by alternative applications of my ideas, then I've been successful.

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About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Para mis perros que levantan ACERO

Excelente artículo que recibí de DIESEL:

8 ways to Supercharge Your Training
by Joe Hashey, CSCS – www.synergy-athletics.com
Everyone that reads the Diesel Crew site is already passionate about strength training; there is no doubt about that! This article contains methods I have used in my own training and with my athletes to add a “little something extra” to the programs. Let’s cut the small talk and get to the meat, here’s the list:

1. Real Primary Exercises. Choose a primary exercise that is a compound lift and is proven to help you reach your goals. If you are an Olympic lifter, then choose those. If you are a powerlifter, then get to benching, squatting, and dead lifting. If you are a recreational lifter (here’s where we get in trouble), choose something off the list above. Smith machine curls don’t fit. Activate the most muscles you can right off the bat.


2. Warm Up HARD. Warm ups should not be all slow and steady stretching. Time it, and get it done. Here’s the timing I use with my athletes – 3 minutes active recovery or mobility, 4 minutes dynamic stretching, then 3-5 minutes specific warm up (lighter sets and reps of their exercise, this includes rest periods for a group of 3). Everything is up on a board for them to read and their first working start needs to start within 12 minutes of them walking in the door.

3. Use the Training Economy. Supercharge your training session with choosing exercises that give you the biggest bang for your buck. Instead of listing them all, here are some guidelines. These are the lifts that use multiple muscle groups and rarely involve machines. More muscles used = more adaptation.

4. Finish Strong. Many of my athletes have benefited from incorporating a “finisher” exerciser. On certain moderate volume or intensity days I will allow them to choose a finisher. These exercises range from Jail Yard pushups to hand walking competitions and everything in between. The competitive nature of people that work out should be utilized! The guys enjoy some healthy competition; it gets their adrenaline pumping, and leads to a positive training effect.


5. Realize You’re Weak (nesses). If you keep training the same lifts and program non stop, you may develop some weaknesses. Make sure you identify the areas of concern and catch them up! Keep in mind that “weaknesses” are all relative. A powerlifter may find that their triceps are their weak point; however those “weak triceps” may still be very strong compared to anyone else!

6. Play within Yourself. The worst thing you can do is find the strongest guy in the gym and compare yourself to them, however, its one of the hardest things NOT to do. Hell, I’m saying it, and I still make that mistake (and probably will again). They may have been training for 15 years and if you have only 2 years under your belt, then they should be that much stronger! It is good to take notice of the characteristics of strength, but don’t get down if you can’t deadlift 500 lbs after a year.

7. Don’t be a sissy. I’m being serious here, and I’ll admit I’ve been guilty of this before as well. Who here hasn’t talked themselves out of a big lift? I certainly have, and I’m still bitter that I went sissy for that moment. Get a pattern of thinking down before you perform a big lift. It can be you against the weight, it can be you and the weight working together, it could be you picturing a hot girl in the room that you have to impress…Whatever it is, just do it and stick to what works!


I’ll let you in my mind here for a second. My go to thought is my younger brother performing the lift easily and smirking at me. After I get that ingrained my mind, there is no choice but to get the lift.

8. Don’t drown in information while searching for knowledge. The internet has created put an amazing amount of information out to people. Answers to nearly every question are just a button click away. However, what is hard to find is true knowledge.

There are thousands of strength training sites with information out there, some right, some wrong. The problem is who is right? There is so much information, but a real lack of knowledge. Stick to the basics, learn from people that have experience (ie not off a 12 year old on a forum), and get that knowledge!


I’ll end with a challenge. Anyone can read this information, say “yeah that’s good,” then go on making the same mistakes as before. I challenge you to internalize at least ONE of these 8 tips and make it happen!

There it is, 8 simple things you can do to bump your workouts up to the next level. I know, as readers of the Diesel Crew site, that many of you already have some sick super charged workouts. Keep up the good work, and thanks for reading.


________________________________________________________________________
About the Author: Joe is a Certified Strength and Conditioning Coach and owner of Synergy Athletics. He specializes in getting the most out athletes, and has some impressive training videos. Go visit Joe’s site – www.synergy-athletics.com – and sign up for the FREE newsletter. All subscribers get a free bonus training video of Joe training at his place and with the Diesel Crew. It is really a must watch!

Suplementacion inteligente para MMA

Excelente Artículo:

Every year athletes in all sports are raising the bar when it comes to setting new records for athletic performance. We see this even more in the sport of mixed martial arts as both the athletes and techniques evolve to new levels. However, with increased performance and higher demands placed on the body, sometimes the rate of tissue damage exceeds the rate of tissue repair. Consequently, it is essential for all MMA athletes to take the appropriate measures to enhance performance, speed up recovery, and fuel the intense training sessions with proper nutrition and supplements. Just like there is a science to training, there is a science to selecting the proper foods and nutritional supplements for MMA. In this series we’ll take a look at some of the supplements that will best serve the needs of MMA athletes.

Pain in the joints is a given when you are training in any combat sport, and osteoarthritis (degenerative joint disease) is likely to result the longer you have been in the sport. The physical nature of grappling, boxing, and wrestling accelerates the wear and tear on the joints, which makes it all the more important to supplement with something to promote joint health. Glucosamine sulfate and chondroitin sulfate are widely accepted as the two most beneficial supplements for promoting healthy cartilage.

Glucosamine and chondroitin sulfate are the molecules that serve as the precursors of cartilage. Cartilage lines all the joints in the human body and serves to protect and cushion joints from normal wear and impact. Glucosamine occurs naturally in healthy cartilage, and it works by maintaining the integrity of the cartilage matrix which is necessary for optimal joint function. It also supports the synthesis of proteoglycans which are the building blocks of cartilage and other connective tissues. Glucosamine is also believed to support the production of hyaluronic acid which is a major part of the synovial fluids that lubricate and provide mobility to joints.

Chondroitin sulfate is another glycosaminoglycan that is often taken in combination with glucosamine and considered to be the partner agent of glucosamine for joint health. Most of the available evidence from controlled studies show that glucosamine sulfate is effective in the treatment of degenerative joint disease. It has been demonstrated that glucosamine taken independently benefits patients with osteoarthritis, but it remains unclear if there is any additional benefit to using both supplements together compared to using either alone. Both glucosamine and chondroitin sulfate have also been reported to have anti-inflammatory and pain-relieving effects as well.

What you see is not always what you get
Despite what the labeling on the supplement bottles might say, you don’t always get the purity or dosage of glucosamine and chondroitin sulfate that is necessary for maximal benefit. It is widely accepted that therapeutic dosage for glucosamine sulfate should be 1500 mg daily and 1200 mg daily for chondroitin sulfate. Since there is no regulating agency like the FDA (Food and Drug Administration) for nutritional supplements, the quality and purity of the supplement will vary among manufacturers.


What to look for in a nutritional supplement
The highest quality nutritional supplements should be manufactured in facilities that have been GMP certified (Good Manufacturing Processes). GMP certification is a reliable indicatory of purity and ensures that high quality control standards have maintained in the manufacturing of the product. Other things to look out for are certifications by the National Products Association (NPA, formerly known as the National Nutritional Foods Association or NNFA), National Sanitation Foundation (NSF), and Therapeutic Goods Administration of Australia (TGA). Surprisingly, many nutritional supplement companies do not have any of these certifications so the quality of their products is questionable.

Even with all the encouraging evidence that supports the benefits of supplementing with glucosamine and chondroitin sulfate, there are still mixed opinions about whether it really helps or not. My own personal experience from using it and first hand accounts from many of my patients who supplement with it makes it something I recommend regularly. Anyone who participates in MMA and combat sports should definitely consider supplementing with glucosamine and chondroitin sulfate to maintain healthy joints and decrease the progression of arthritis. We recommend our patients try supplementing with glucosamine and chondroitin sulfate for about three to six months before expecting to see and feel the potential benefits. Individuals with certain food allergies or metabolic conditions should avoid taking glucosamine and chondroitin sulfate so as always, check with your doctor or consult with a certified nutrition professional before you start taking any nutritional supplements on your own.


Contact info: Dr. John H. Park, D.C., C.S.C.S. Progressive Spinal & Sports Rehab 10076 Darnestown Road Suite 200 Rockville, MD 20850 www.ProSpineRehab.com www.yourMMAdoctor.com Phone: (301) 294-5101

Dr. Park is a Chiropractic Physician specializing in sports medicine, orthopedics, and rehab. He has studied martial arts for over 10 years including tae kwon do, Muay Thai, and Brazilian jiu jitsu, and he works with professional and amateur MMA athletes.

LA Genetica me vale $%^$%^$%^ y otros asutos con Jason Ferrugia

Aquí les entrego una serie de artículos del maestro entrenador Jason Ferrugia, aunque en realidad se orientan al proceso de entrenamiento para aumentar la mas muscular, son válidos para lo que hacemos en las MMA´s:

How Important are Genetics in the Muscle Building Process?
By Jason Ferruggia

For years and years we have all heard that genetics are the main factor determining exactly how successful you will be in your muscle building quest. While this is true, and in the end how big you eventually get will be determined by your genetics, the fact of the matter is most people never get anywhere close to their full genetic potential. So using this as an excuse is beyond lame.

Sure some guys have insane muscle building genetics and grow just by looking at a weight. They gain five pounds just by walking by the refrigerator and another couple just by doing a few warm up sets at the gym. I have always been envious and jealous of these guys. But since I don’t have those genetics I knew I couldn’t sit around and cry over spilled milk. I just had to be smarter and train harder. I knew I had to do everything right. My diet had to be better, my training had to be more well thought out and I need to sleep while they were out partying. And over the years consistently got better results than guys who had much better genetics than I did. All because I had the right attitude and the determination to succeed that most of them didn’t. Sometimes great genetics can be an excuse to skip workouts or miss meals. But when you are a typical skinny guy hardgainer like me, you have to be dialed in 100% of the time.


The reality is that while some guys can build massive amounts of muscle on two or three meals per day and any old random workout that they pull out of some bodybuilding magazine, the majority of us will have to work a lot harder and be a lot smarter than that.

Don’t go to the biggest, strongest guy in the gym for advice. Because, most likely, what worked for him will not work for you. If you want to seek out advice from someone, go to the guy who has made the most significant progress. So if a guy weighs 250 but most of that is based on genetics and or steroid use and another guy weighs 190 but started at 135 a few years earlier, I would be much more interested in what the 190 pound guy had to say and see what he did to make such dramatic gains.


No matter what the naysayers may tell you, everyone who starts a proper muscle building program and sticks with it, while really busting their ass in and out of the gym, can gain massive amounts of muscle. Skinny guys come to my gym in New Jersey all the time and I routinely help them slap on 30-50 pounds of muscle. Rarely do they have Mr. Olympia winning genetics but they listen to everything I say and have an insatiable desire to succeed.

When genetics aren’t in your favor you have to avoid high volume workouts, you need to reduce the stress in your life, you need to sleep more, you need to eat more clean foods and you need to be 100% dedicated to this process 24/7, 365. The gains will come and before long no one will be calling you a hardgainer or talking about your crappy genetics anymore. Instead they will all be asking you how you got so damn jacked.


Question: If someone’s trying to build muscle, is there any benefit to including sets of 50-100 reps, either with lighter weights as a “burnout” set, or with moderately-heavier weights done to failure and then continued in a rest-pause fashion?

Answer: For beginners, absolutely not. I actually do the opposite of what a lot of people recommend with beginners who are trying to build muscle; I keep their reps low, not high. Until they master the skill of a complicated exercise like a squat or deadlift I would never risk exposing them to injury with high reps. Their form breaks down after five reps or so when their core strength gives out and they are then at a much greater risk of injury.

With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and he has also noted that he was a big fan of squatting for high reps somewhere in the range of 30-50.


Like I said, though, you have to be somewhat advanced and have perfect technique on the squat otherwise I don’t think that the risk is worth the reward. Most guys will start rounding their lower backs, collapsing forward and having all kinds of other form issues if they do not posses the core strength required for such a challenging task.
Some guys would probably actually be better off doing extremely high rep sets on a machine. Although we have never had a leg press in my gym this is the one situation where I would actually use it. Belt squats are great for super high reps as are free squats with a weight vest on. I prefer to hit the heavy stuff first on a regular back squat for a few sets and then finish with the fifty reppers. I would never recommend more than one of these high rep finisher sets.
Question: Does the average guy in the gym need to concern himself with training slow-twitch muscle fibers as much as he trains fast-twitch fibers?

Answer: The average guy in the gym doesn’t need to worry about slow twitch or fast twitch fibers if he is simply trying to get bigger. If you are an athlete trying to jump higher and run faster you want to target the fast twitch fibers and keep your sets short. But for hypertrophy it doesn’t matter. Mix it up and hit both fibers. You can go heavy and target the fast twitch fibers one day and lighter to hit the slow twitch fibers another day or combine them both into one workout. Plenty of big guys have used both approaches with equal success. If you train legs once per week my suggestion would be to start heavy with squats and finish light with belt squats or leg presses for higher reps.

Question: Is there any benefit to doing high-rep deadlifts (or any deadlift variation, like sumo, Romanian, trap-bar, etc.)? Or is there an increased risk factor with deadlifts that makes them not appropriate for high rep work?

Answer: High rep deads are great for packing size on your traps and upper back, but, like I mentioned earlier, this exercise should never be done for high reps by a novice lifter. While you can go up to 50 or even 100 reps on some squat and leg press variations I wouldn’t recommend going above 20-25 reps on deadlifts, and most times I actually recommend limiting the reps to 15 on this exercise. While Dr. Ken Leistner was famous for his 30-40 rep death sets on trap bar deadlifts and the like, I think that would be too risky for the average guy.

In my gym we consider high rep deadlifts to be sets of 10-12. You won’t find too many mass builders more effective than a heavy set of 10-12 reps on a deadlift. But it’s just not a great position for your shoulders to be in for a great amount of time, nor do most people have the lower back endurance and overall core strength to deadlift for more than 10-15 reps or so safely. If you are going to pull for high reps I would caution against going with an over under grip because that will place the biceps under a lot of stress for a lot of time. This is not a good scenario and should be avoided. I recommend using straps for high rep deads. I don’t believe you should ever use high rep deads as the first exercise in your workout but rather as a finisher after pre exhausting yourself with some heavy stuff first. Sometimes at the end of an upper body day we will do one set of 12-20 reps of deadlifts, which can lead to great size gains. But this is never something I would start with when you are fresh and fully energized. Keeping them for the end limits the amount of weight you can pull and thus makes them safer.

Question: Finally, could you offer a sample lower body hypertrophy workout that incorporates higher-rep training?


1) Squat- 2 x 5-7, 1 x 8-10, 1 x 12-15 x 120-180 sec rest
2a) Barbell Romanian Dead Lift- 2 x 5-7, 1 x 8-10, 1 x1 2-15 x 90-120 sec rest
2b) Hanging Knee Raise- 4 x amap x 90-120 sec rest
3) Belt Squat (or weight vest squat or leg press)- 1 x 50 reps x 180 sec rest
4) 1 Leg Standing Calf Raise- 4 x 8-10 x 45 sec rest (pause for 4 sec in bottom position)

5) Seated Calf Raise- 2 x 50 x 90 sec rest (pause for 1 sec at bottom and 1 sec at top)
Answer: For beginners, absolutely not. I actually do the opposite of what a lot of people recommend with beginners who are trying to build muscle; I keep their reps low, not high. Until they master the skill of a complicated exercise like a squat or deadlift I would never risk exposing them to injury with high reps. Their form breaks down after five reps or so when their core strength gives out and they are then at a much greater risk of injury.

With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and he has also noted that he was a big fan of squatting for high reps somewhere in the range of 30-50.

Like I said, though, you have to be somewhat advanced and have perfect technique on the squat otherwise I don’t think that the risk is worth the reward. Most guys will start rounding their lower backs, collapsing forward and having all kinds of other form issues if they do not posses the core strength required for such a challenging task.

Some guys would probably actually be better off doing extremely high rep sets on a machine. Although we have never had a leg press in my gym this is the one situation where I would actually use it. Belt squats are great for super high reps as are free squats with a weight vest on. I prefer to hit the heavy stuff first on a regular back squat for a few sets and then finish with the fifty reppers. I would never recommend more than one of these high rep finisher sets.

Preparación ante todo

Y0 tengo uno y estoy en el proceso de diseñar uno nuevo, y...

Do You Have a Protocol?

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=xxxxx&pid=1

If not, this might be great timing for you…please read on. If you haven't been to our discussion forum lately (http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=betteru&u=http://www.teamstaley.com), you'll certainly notice some significant changes- we've got a new look and (more germane to this article) a new name: Charles Staley's Athletic Dominance Protocol.

I've had a lot of questions about what this means, which isn't surprising, since we made these changes rather abruptly and without explanation. This then, is the first in a series of weekly articles I'll be writing in an effort to explain what "The Protocol" really means, why we developed it, and what it can do for you.

You Either Have One, Or You Don't

We all have habits and tendencies. All of us have habitual ways that we go about our lives, including the relatively small portion of our lives we spend in the gym. The real question is whether or not your habits are reactive and spontaneous, or proactive and procedural. For example, if, on your second set of presses you notice a sudden dull pain behind your right shoulder, do you have a set of principles to help you arrive at the best decision? Or do you simply make a spontaneous decision, based on nothing more than gut instinct? Which scenario do you think will most likely lead you to a better outcome?

That's the difference having a protocol can make. Many of us have incomplete protocols- procedures for certain aspects of their training, while other areas are left to "fend for themselves." For example, most of you probably "taper" for important competitions- you take a "down week" to facilitate complete recovery so that you'll perform at your best on meet day.

That's a protocol, or at least a component of one. If, however, you deal with your post-weigh-in hydration in a completely sporadic and haphazard way, that's a hole in your protocol. And that hole may be the one that sinks the ship, no matter how well-constructed the rest of that vessel happens to be.

The Rules Are Best Written When You're Of Sound Mind Back to that post-weigh-in hydration issue: If you create that aspect of your protocol right then, while you're half-dazed from sweating off that last 5 pounds, it might not be representative of your best thinking. But what if you'd thought this through already? What if you'd studied the science, and/or spoken to other successful athletes and coaches who deal with this procedure on a regular basis? Then, based on your research, you developed a set of rules- a protocol for handling your post weigh-in. Now you've got a procedure that's presumably a lot smarter than you are in your current dehydrated fog. Now you've got something you can trust, even when you can't trust yourself.

And that's really the point of having a protocol. In all professions where failure isn't an option, there's a protocol that must be followed. Surgeons have a very detailed protocol that must be adhered to, and so do pilots. Likewise for soldiers, lawyers, pharmacists, and accountants. The greater the potential consequences, the more detailed the protocol. Now needless to say, all of the aforementioned professionals are highly skilled, tremendously intelligent, and thoroughly trained. So why do they need a protocol? Here's a tip- they don't need it for the times when things are going well. Here's what I mean:

I've flown a small plane before, as a student. If you've never had the experience, the amazing thing is not how difficult it is to fly a plane, it's how easy it is! What I mean is, assuming the plane's in good repair, the weather is good, and you have at least a cursory understanding of the skills required, it's really not that big a deal. As you're accelerating down the runway, that plane just wants to take off, and that's just what it'll do, unless you make some type of bonehead mistake.

The problem is, things rarely go perfectly. There's bad weather, fatigue, mechanical problems….all sorts of things can go wrong. And when they do, it'll be your protocol that saves your ass (provided you have one of course. Meaning a protocol, not an ass). Now I've just outlined a case for the prevalence of specific protocols in high-risk professions, but they can also be found in any successful profession or industry. Think about the last time you went to Burger King.

After you said "Hi" to Phil, the zitty high schooler handing you your 2000-calorie obesity maintenance kit will probably say "Would you like fries with that order?" That's because, long ago, the researchers at BK determined that annual revenues would skyrocket if every employee asked this question on every order. For those of you who just thought the kid was being unusually considerate, think again. He'd be reprimanded if he failed to ask the fries question each and every time.

I'll end this article with a question. Is your training important enough to have a protocol? Or are you OK with the last 16 weeks of training going down the toilet because you carelessly make a single stupid decision 2 days before the meet? Are you satisfied with 65-70 percent results, or would you rather tease out every last speck of your potential?

Así no se entrena!

Este posteo es vital, hay muchas cosas que considerar al momento de diseñar un buen programa de entrenamiento, comenzando primeramente por determinar claramente que se quiere lograr, conocer los caminos para lograrlo y es sobre este segundo punto , donde se vuelve clave identificar qué prácticas evitar para que los resultados del entrenamiento sean optimos. Este es otro gran artículo que les transmito con el permiso del Gurú Charles Staley.

The Ten Most Common Strength Training Mistakes Made by Martial Artists

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com/ecm8/ezGaffurl.php?offer=xxxxx&pid=1

Noted sports scientist Dr. Paul Ward uses the following formula to predict success in athletic competition:

Productivity = Potential — Losses Due to Faulty Process

While your potential was determined at birth, there’s still much that can be done to minimize the mistakes you make along the way. After years of training and consulting to competitive martial artists, I’ve compiled a list of the ten most common errors (all of which I’ve made myself at one time or another) that martial artists make when embarking upon strength training programs:

1) Not training for strength:

Many martial artists feel that strength training is counter-productive, causing one to become too large and slow, despite the fact that in every other sport known to man, it makes athletes faster. Training like a bodybuilder (see mistake number 3) can certainly produce these undesirable effects, but properly designed strength training programs improve strength, speed, agility, endurance, and technical performance. Strength training should be viewed as a tool, the utility of which depends upon the context it’s used in.

2) Training for the wrong kind of strength:

Strength as a bio-motor ability has many expressions. All human movement requires strength, and for this reason, all athletes must concern themselves with developing their strength levels to the utmost. What many don’t know, however, is that there more types of strength than there are bogus ab-training gadgets on late-night info-mercials! Here’s a partial list:

Maximal Strength: The amount of musculoskeletal force you can generate for one all-out effort. Maximal strength is your athletic “foundation,” but it can only be expressed in the weight room during the performance of a maximal lift. While only powerlifters demonstrate this type of strength in competition, martial artists need to develop high levels of maximal strength in every muscle group.

Relative Strength: This term is used to denote an athlete's strength per unit of bodyweight. Thus if two athletes of different bodyweights can squat 275 pounds, they have equal maximal strength for that lift, but the lighter athlete has greater relative strength. Competitive events which have weight classes depend heavily on relative strength, as do sports where the athlete must overcome his or her bodyweight to accomplish a motor task (such as a jump kick). Further, events which have aesthetic requirements (kata competition, for example) rely heavily upon the development of strength without a commensurate gain in bodyweight.

Strength can be developed through two very different means— by applying stress to the muscle cells themselves, or by targeting the nervous system. The former method is accomplished through the use of bodybuilding methods (repetitions between 6 and 12), and results in strength gains through an increase in muscle cross-section. The latter is accomplished through higher intensity loads (repetitions between 1 and 4), and increases in strength are the result of the body's improved ability to recruit more of its existing motor unit pool. For martial artists and other athletes who depend upon relative strength, bodybuilding methods should be used sparingly, unless a higher weight class is desired. Most strength training sessions should consist of high intensity, low repetition sets, which improve strength through neural adaptations rather than increases in muscle cross section.

3) Training like a bodybuilder:

My consultations with competitive martial artists reveal that bodybuilding is the predominant paradigm in today’s strength training world, at least in this country. But bodybuilding methods are designed to produce muscle mass, not strength. And while bodybuilders are strong, their relative strength is poor compared to other explosive strength athletes. These methods have some degree of utility for beginning martial artists as a means of attaining basic fitness, but after a year or so, they should be used sparingly, if at all.

4) Using insufficient intensity:

Most martial artists can relate to doing hundreds of pushups, sit-ups, and leg lifts in class, but as soon as you go beyond approximately 12 repetitions, the stimulus is too weak to favorably improve strength values. Think about it: as a martial artist, would you rather have the ability to perform weak techniques for hours on end, or the ability to deliver explosive, powerful techniques when it really counts? In training, you reap what you sow.

5) Lack of variation:

While many people realize that the training load must be progressively increased, few understand that the training stimulus must also be periodically be varied in order to prevent stagnation. Elite sprint coach Charlie Francis recommends changing the training program whenever there is a one week plateau in strength gains. Internationally acclaimed strength coach Charles Poliquin utilizes alternating phases of high volume with phases of high intensity in order to keep his athletes progressing.

6) Lack of periodization:

Periodization refers to planning the training process. For most, the idea of planning is intuitively obvious with regards to business, family, and finances, but when it comes to training, most people don’t make the connection. While many people attribute the success of Eastern-bloc athletes to illegal steroid use, periodization deserves the real credit. The martial arts seem to be the last sport on earth to take advantage of this important tool!

7) Excessive use of machines:

“Machines” according to exercise specialist Paul Chek, “are like sleeping pills for the muscles.” Chek is referring to the fact that machines tend to rob the stabilizer muscles of adaptive stress. Stabilizers are muscles which anchor or immobilize one part of the body, allowing another part (usually the limbs) to exert force. The most important stabilizers are those of the trunk— the abdominals and trunk extensors. If the motor cortex detects that it can't stabilize the force provided by the prime movers, it simply won't allow the prime mover to contract with full force.

8) Ignoring the principle of specificity:

The body's adaptation to training is very specific to the type of training that has been endured. This is sometimes referred to as the "S.A.I.D." principle— Specific Adaptation to Imposed Demand. So, as an obvious example, if you want to develop strength in your legs, you have to do strength training exercises for the legs. Less obvious than the previous example is the fact that exercises must be done at specific volume and intensity ranges in order to elicit the desired result. For example, if you're trying to grow muscle, you must perform exercises in sets of five to ten repetitions— roughly corresponding to 70 to 85% of your maximum capability for a single repetition. It's not enough to simply make sure you're training the right muscles!

Commonly, instructors make the mistake of thinking that if an exercise "mimics" the desired skill, it is specific. A common practice involves trying to improve punching speed by rapidly "punching" with light dumbbells as fast as possible. But this method is flawed, because the angle of resistance is incorrect, assuming that this exercise is done while standing erect. A better approach would to be to perform dumbbell bench presses, which correctly align the muscle fibers against the resistance being used. The specificity principle is abused in other aspects of martial arts training, as well. Most instructors train their students aerobically, despite the fact that nearly all forms of martial art, including self-defense scenarios, are predominately anaerobic. Another common example is the practice of slowly extending a kick, and then holding the leg in mid-air until the instructor gives the signal to return it to the floor. While this method may work if you intend to find employment as a human mannequin, for the purpose of improving kickingpower, it borders on useless.

9) Ignoring rate of force development:

Being strong won’t help you if you don’t have enough time to display it! In the martial arts (as in most athletic endeavors), the problem is that the amount of time to develop maximum muscular force is extremely limited— usually only a fraction of a second. While high levels of maximal strength are a necessary prerequisite for the development of speed strength (power), too much time in the weight room grinding out heavy weights at slow speeds, without switching to speed strength methods later in the training cycle, results in slow athletes.The ability to apply muscular force rapidly is called rate of force development, or RFD. While bodybuilding methods slightly improve maximal strength, it has a negligible effect on RFD. Training with heavy weights significantly improves maximal strength, but again, the RFD remains largely unchanged. Only when speed strength methods (plyometrics, ballistic training, etc.) are used, is the RFD significantly improved.

10) Ignoring the antagonists:

Muscles work in pairs— for every muscle in the body, there is another muscle that is capable of opposing its force. This "pairing" mechanism is how we are able to move with precision of movement and speed. However, when one part of this pair becomes too strong in relation to the other, force output capability suffers.

Unfortunately, many athletes unknowingly reinforce this imbalance every time they train, thinking they are respecting the principle of specificity by training only the prime movers (or "agonists"). An example would be a martial artist who reasons that since the quadriceps muscle extends the leg during kicking, the quadriceps should receive the brunt of the training focus. Before long, the hamstrings (which are the antagonists in kicking movements) are weak in proportion to the quads, and power output declines. At this point, the martial artist may conclude that weight training "slows you down," because for him, it did.

Here's the problem in the above example: the weaker the antagonists are, the sooner they will contract and oppose the prime movers (to prevent joint hyperextension), resulting in a slower movement. But stronger antagonists are less sensitive to this protective response— the body "knows" that they are strong enough to decelerate the limb at the last possible moment. The next time you watch elite boxers on TV, notice the development of the lats and biceps. Great punchers always have well developed antagonists.

(Bonus Mistake!) Mistaking strength training as the ends rather than the means: While it might seem ironic, the objective of strength training is NOT increased strength per se, but improved athletic performance. I would suggest that sports conditioning coaches keep this in mind as they design conditioning programs for their athletes.

Entrenando para verdadera fuerza

Los artistas marciales mixtos somos un híbrido del combate y el entrenamiento, porque los requerimientos de un atleta de artes marciales mixtas son numerosos, y si queremos lograr éxito en la practica y la competición, es necesario poseer fuerza resistencia explosión etc. Si embargo, el tema de la fuerza es complejo, como entrenar para desarrollar máxima fuerza para MMA? Simple, entrena con todos los sistemas de enerfía con todos los métodos disponibles. En este
Excelente artículo de Charles Staley, el experote le enseña como. Incluye un programa de entrenamiento que facilmente se puede seguir por unos 3 meses con excelentes resultados, se los recomiendo!

Don't Limit Yourself To A Single Strength Discipline!

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

For decades there's been a happy union between throwing and weightlifting. Each discipline promoted success in the other discipline, and when throwers are "in season," they simply throttle back on the lifting a bit to accommodate the demands of track season. Then, when track season's over, many throwers will ramp up the weightlifting, and commonly will compete in meets (either Olympic or power, or even sometimes strongman or highland games events)

So why not take the same approach to the 3 major strength disciplines?

A lot of new members to this forum come from a specific background, and then become exposed to other members from different strength-training backgrounds, and are tempted to "jump ship." I'd like to suggest a different tack: why not practice olympic lifting, powerlifting, and strongman events all year round. With a bit of strategic planning, it's not terribly difficult to do, and you'll find a useful synergy between the three disciplines as well.

Here's a simple weekly split incorporating this concept, just for the purpose of stimulating your imagination. On the flip side, I'll illustrate some tips and tricks to make the split work for you

Day One:

Snatch (or Power Snatch, depending on your skill level)
Back Squat (or Box Squat if you're a WSB disciple)
Farmer's Walk
(To Taste): Misc core work and/or bodypart training

Day Two:

Clean (or Power Clean, depending on your skill level)
Deadlift
Keg Carry/Truck Push Medley
(To Taste): Misc core work and/or bodypart training

Day Three:

Log Clean & Press
Jerk (or Push Jerk, or Power Clean & Jerk)
Bench Press (or Pin Press or Floor Press)
(To Taste): Misc core work and/or bodypart training

Day Four:

Snatch/Overhead Squat (or Clean/Front Squat)
Pin Pulls
Chins
Sled Drag/Stone Lift Medley
(To Taste): Misc core work and/or bodypart training

Tips & Tricks:

• In each of these training days, the session starts with an olympic lift. This is because typically, the olympic lift is lighter/faster than subsequent drills, which makes it a nice warm-up and neural primer for the rest of the session.
  
  
• If you compete in any one of these disciplines, treat lifts from the other two sports as "assistance lifts:" just scale back on the intensity and/or volume as you deem appropriate for the situation.
  
  
• Heavy full snatching combined with heavy bench pressing, in the same cycle, tend to create conflicting demands for the shoulder. Use caution.
  
  
• This cycle incorporates "exercise stacking." For example, cleans followed by deads. The cleans serve as a warm-up for the deadlifts. This is a nice time saver- if you (for example) stop your cleans at 220 pounds, your first warm-up set of deads can be with 265 or so.
  
  
• Notice (on day three) how I've placed Clean & Jerks after Log Clean & Press. After humping that log, doing Clean & jerks with a bar will feel like a vacation!

Don't Abandon Your Sport— You CAN Do It All!

Obviously it's a tall order to compete in three sports simultaneously. However in the case of the three strength disciplines discussed above, there's enough common ground to integrate all three disciplines into your training in a way that improves your "primary" focus. Staying the course in a single strength discipline long term is hard work, and often, the grass can look greener on the other side. By allowing yourself regular, controlled exposure to related strength disciplines, you'll find it easier to stay on course, while reaping the benefits of a more comprehensive program at the same time.

El juego mental según Furey

Otro gran artículo del maestro Zen, léanlo, disfrútenlo, aplíquenlo...

Find a selection of champion athletes and coaches. Ask each one this question: How much of your success is mental. You'll have a tough time finding anyone who will say less than 80%. Most will say 90%. Or more.
Take any group of millyunair entrepreneurs and ask them the same question: How much of your business success is mental. If you find anyone who says less than 90%, he's lying. Why? Because all success is mental.
Sure, some people are genetically more predisposed to do certain things well, but if this same person takes his skills for granted and does not enhance them with practice, he will be surpassed by someone with less talent who has a great willingness to practice hard and focus.

Now we come to the subject of fitness. I don't care whether it's increased strength, speed, flexibility, power, endurance - or simply dropping excess flabola - the same question applies. How much of strength, endurance, power, flexibility or weight loss is MENTAL. The answer is the same: 90% or more.
Now, you may argue that it's all about taking action. That it's all about doing the right things. Damn right it is. But WHO are the people who DO the right things with the right mental attitude.The whiners or the DOERS. Who are the people who ACT with enthusiasm? You'll find they are the people who have goals, who have plans to fulfill those goals, who have patience, persistence, guts, determination, desire and so on.
These qualities are mental skills transferred to the physical. All champions, all winners - are the people who know that success is first and foremost a mental process. Here's a simple example: Let me ask, what time do you get out of bed each day. .....Okay, fine. Now, when you get out of bed, are you tired or enthusiastic? Do you hit the snooze button a few times before getting up? Do you stroll to the shower with your eyes barely open or do you move with excitement for the new day that has dawned?
As you answer all of the above, think about the mental picture you have in mind for each. Why. Because I guarantee you that the way you get out of bed is in direct accord with the mental picture you have of yourself waking up each day. All the way down to the TIME you choose to get up.Think about this.
Think about it before you go to bed tonight. Picture yourself getting up early to exercise - Picture yourself looking in the mirror at the end of your workout, celebrating another mental/physical victory. I dare you to form this mental picture before bed and NOT have it come true. I dare you.

When you do as I advise, you will know what it means to ... Get Tough.

Best,
Matt Furey

Ser un león y pelear como uno también

Donde encontrar las mas dramáticas escenas sobre la sobrevivencia y el conflicto por la dominancia de una especie, de la vida y la muerte, el valor y el coraje, sino en el reino animal? Y como ustedes saben guerreros, el rey de la selva es el león.

No el tigre, ni el jaguar, ni el cocodrilo, ni el hipopotamo ni el elefante, el león. Hace poco vi un documental sobre la vida en la sábana donde se enfrentan leones y elefantes por el dominio de un territorio, (Veanlo en: http://www.youtube.com/watch?v=YOE4RzS7JPY) es muy impactante y me puso a pensar...

El León es simbolo de fuerza, poder, valentía, nobleza y corazón. Recuerden las palabras del poderoso Aquiles a sus tropas cuando están por llegar a la costa de Troya y entrar en combate:

"Mermedones, hermanos en armas, preferiría pelear a su lado que con cualquier otro ejército, que ningún hombre olvide lo temibles que somos, Somos leones! Ya saben lo que nos espera en esa playa, la inmortalidad, tómenla es suya!

Tener el corazón de un león es ser fuerte en cuerpo y espíritu, noble y valiente. Hermanos guerreros ustedes son leones: fuertes en alma y cuerpo, indomables y valientes en el mat, nobles dentro y fuera de él. Los dejo con está hermosa frase:

Que nuestro corazón sea Fuerte y Noble como el de un "León" de Fuego. Que nuestros actos sean tan bellos, que Dios pueda mirarnos con orgullo. Que nuestros pensamientos sean tan limpios que sirvan de canal para su Luz. Que nuestros corazones sean tan buenos que sean digna morada del “Amado”.

Para el dolor

Lesiones...todos las tenemos y las detestamos. En el submission grappling como dice wicho "siempre te duele algo" y es la verdad. Sin embargo, en nuestros entrenamientos físicos trabajamos en protocolos relativos a la PREhabilitacion esto nos prepara mejor para resister el desgaste resultante del combate.

Y sin embargo, la posibilidad de lesionarse siempre está presente, codos, hombros, cuello, dedos de los pies y rodillas están constantemente expuestas, es la naturaleza de nuestro deporte, es un riesgo pero lo aceptamos porque sin grappling...la vida no es la misma.

En fin, este posteo es para Vanila y Alecks, aunque tarde porque ya han superado su lesión de rodilla, gracias a Dios por eso. El video que verán es clave si estan resentidos de las rodillas, ya sea por el desgaste o porque se las hiperextendieron mas alla de su rango normal. Aplíquenlo!