What-is-strength?

What is training?

We have discussed training. Here is the breakdown of technicalities involved in training. Any training needs to adhere to these protocols. It does not matter whether it is a single training session or the entire multi-year cycling. If one trains flexibility before skills work the skill work is compromised. The same can be said for endurance work prior to strength work. We can cycle amongst these factors or we can specialize on any individual factor until proficiency is established. The protocols are just that, protocols. Assessments are great if used economically (no more than five times per year). If all we do is train to “pass” an assessment we are not training.

·        Warm up, general (foundation)

·        Warm up, specific (specificity)

·        Skill work (athletics)---------------------------------20%

·        Strength work (more skill) --------------------------75%

·        Muscle work (bodybuilding for weaknesses)-------5%

·        Endurance work (local and systemic)

·        Flexibility (general and local)

·        Cool down (recovery)

The general warm up gets the engine running. If the engine is to perform at a high level it must be running efficiently. The general warm up displays any specific need which must be addressed before skill work will

be effective. This is preparatory work.

The specific warm up is focused on the work which is to be practiced that training session, cycle, or entirely. Squatting requires the hips, legs, and support structures be prepared for all work to be done. This is preparatory work.

Skill work is specific to our goals. Twenty percent (20%) of actual training time should be spent on skill work. This is training or learning to do something one cannot presently do properly. Specificity is the focus in skill work. Strength work and skill work are overlapping for a weightlifter but not for a marathon runner. Your strength coach is the guide in determining this distribution. Doc’s Gym improves performances, significantly, for cyclists who only ride the bicycle twice weekly. Skill work is training.

Strength work sets the foundation for all training. Seventy five percent (75%) of training time should be spent augmenting our strengths. Strength is a skill which nourishes all other skills. Strength work is powerlifting. Powerlifting was born of the athletes who wanted to be stronger while not necessarily athletically powerful. If one wants to move more quickly attain this ability making each movement relative to absolute strength. Stronger is faster if speed has been

Stronger than the BB to the right @ 170 lbs.

trained. Improve absolute strength and improve all abilities. Strength work is training.

Not as strong as he looks @ 300+ lbs!

Muscle work is for weaknesses. Five percent (5%) of training time should be spent on building the structures involved in incapacities. Bodybuilding was born of the athletes who were not strong enough to do the work required for weightlifting. This is physical therapy or

corrective exercises. It has taken roots as strength work. Unfortunately, this is more than a little off base. This work supports the strength work. Muscle work is training.

He is done and he is better than you!

Endurance work is simple when compared to skill, strength, and muscle work. Endurance work is skill work for athletes in sports or events lasting longer than twenty minutes. For everyone else, endurance work is more than twenty minutes of sustained work three times weekly. More endurance work than this is ill-advised. Life is not a marathon. Life is the combination of many, many, split second movements. One of my favorite sayings is “a waterfall starts with a drop of water”. Interval training is best for strength athletes and those wanting to rid the body of excess fat. We burn more fuel in any machine city driving versus highway

driving. It is really quite simple. Kenneth Cooper, MD. Started coming around after he realized his mistake saying cardiovascular fitness was physical fitness. It is important but not as important as strength.

Flexibility work is really quite simple also. If any joint, articulation, cannot move over the anatomical range of motion we do work until the ROM is re-established. Strength in positions which are not allowed is of paramount importance. If the shoulders rotate forward before a barbell touches the chest there is flexibility work to be done. The barbell bench press is a partial movement anyway. Shoulders allow a much greater

ROM than a barbell allows. Do not further abbreviate the ROM to avoid positions where strength is required. Each barbell movement displays needs. Use these to assess your ROM. A dumbbell bench press is bodybuilding and should be used until the full ROM is natural again. If an athlete cannot touch the shoulder with the thumb on the same side ROM work is required. Needs determine how much time is spent on flexibility work. This work may even cross into skill work if the needs are substantial.

Cooling the body down after training is a matter of recuperation. Regaining the natural state required for normal life, not training, is the goal here. Baseline work is a term I have heard referring to cool down work. Regain a natural heart rate, body temperature, and muscular tension before you go out into the world. It should not take more than ten to fifteen minutes to cool down. If one is still sweating cool down has not

occurred (ambient temperature withstanding). Stay calm and go about life is a good term, related to cooling down, using current lingo.

We need to prepare the systems for work with a general warm up. We need to address any specific inhibitions with a specific warm up prior to training. Training is skill, strength, and weakness work. Training is a matter of efficiency not intentionally conceded execution. Endurance is skill work for endurance athletes while recovery and health work for all others. Flexibility work is needs based. Natural ROM is all that is needed or recommended. We also need to regain the natural state before returning to everyday with a cool down.

Get stronger!                                                                                        docsgym@live.com