Well, I am stuck in Indy this year and can't get to the NSCA National Convention.
I think Alwyn went (he goes to everything).
Dos, are you there? Anyone else?
Here's today's agenda:
The Driving Principles of Periodization
Though sports differ in periodization, many utilize similar approaches in the delayed transformation of the training loads in performance improvement; the delayed transmutation of the non-specific fitness into a specific one; training residuals; and interaction of training effects. In this unique session, an exceptional international scholar will discuss these general principles in detail the principles of periodization that cross boundaries and explain how to apply them to your specific sports.
9:00am – 10:20am. Presented by Vladimir Zatsiorsky, PhD
Exercise Training After Total Joint Replacement
While over 400,000 people have hip or knee replacement each year, the growing limitations on rehabilitation have forced many patients to use health and fitness facilities for the majority of their recovery. Learn how to meet the specialized needs of these clients in this comprehensive session on training techniques, complete with rehab regimens and timetables to get your clients back on track with their ongoing fitness goals.
9:00am – 10:20am. Presented by Dan Wathen, MS, ATC/L, CSCS,*D, NSCA-CPT,*D and Jeff Falkel, PhD, PT, CSCS,*D
Do Extra Amino Acids and Proteins Build Bigger Muscles?
Consuming repeated, small doses of protein during recovery may be an effective strategy to optimize muscle mass accretion. However, the type and timing of amino acid ingestion can profoundly affect the muscle protein response to weightlifting exercise, with the potenial "anabolic boost" being transient and saturable. In this session you will learn new ways to measure and schedule intake, as well as moniter progress.
10:30am – 11:20am. Presented by Martin Gibala, PhD.
Sponsored by Gatorade Sport Science Institute
Kettlebell Training: Advanced Russian Strength Techniques Hit the U.S.
The Russian tradition of kettlebell lifting is said to be a method for developing strength, agility, and flexibility in one exercise. Used in Russian Olympic and military training, the tradition has spread to U.S. athletes and martial artists. Find out how you can integrate kettlebell exercises into your training programs and how to benefit most from this unique and effective training technique.
10:30am – 11:20am. Presented by Michael Castrogiovanni, CSCS.
Use of Muscle Oxygen Saturation in Exercise and Training
Near-Infrared Spectroscopy (NIRS) has developed new techniques to design the most effective training regimens based on examination of muscle oxygenation during exercise. This presentation will examine the current state of research on muscle oxygenation during exercise and its use to enhance training.
1:00pm – 1:50pm. Presented by Ann Snyder, PhD, CSCS.
From Surgery Back to the Field: ACL Post-Rehabilitation Transitioning Training
This session will focus on ACL injuries, highlighting issues of anatomy and biomechanics, mechanisms of injury, and the reasons for such injuries. It will overview surgical procedures for the patellar tendon versus the hamstring graft so that you will understand the proper physical therapy treatment and stages of recovery for these injuries. The session will also tackle post rehabilitation guidelines for continued functional strengthening (post therapy) and skill level exercises-dynamic balance, dynamic strengthening, and functional strengthening.
1:00pm – 1:50pm. Presented by Chris Gellert, MPT, CSCS.
Scientific Evidence for Dose-Response for Strength Development
This session will tackle the past controversy regarding volume, frequency, and intensity of strength training, explain a resolution, and delve into the practical application of such findings for professionals in their attempts to design optimal training programs.
2:00pm – 2:50pm. Presented by Matthew Rhea, MS.
Eating Disorders
The level of eating disorders is increasing, weakening athletes. Eating disorders can be silent killers without the watchful eye of strength and conditioning specialists. This session will help you recognize the signs and symptoms to help suffering athletes and head off those who are stepping too close to the edge before they fall victim to these disorders.
2:00pm – 2:50pm. Presented by Michelle Tarrant, PhD, LAT.
From Start to Finish: A Performance Training Model for Basketball Athletes
College basketball is a sport of unique design, and its proper management can turn out a talented, winning team. The philosophy of the program is to give coaches planning and management strategies. An award-winning strength and conditioning expert will explain the techniques of periodization and ways to implement specific training components and drills, including warm-up, speed, power, and agility with an emphasis on tactical metabolic conditioning.
3:00pm – 4:50pm. Presented by John Taylor, MS, CSCS,*D.
Training Movements, Not Muscles: Part I & II
This innovative approach allows trainers to use functional, integrated movement patterns to "think outside the box" when creating personalized exercise programs. This session will demonstrate how to train using movement patterns that integrate upper and lower extremities while simultaneously developing a strong core component to maximize success.
3:00pm – 4:50pm. Presented by Chuck Wolf, MS.
Would have loved to have seen Zatsiorsky and the does-response would have been interesting as well.
Bill, Alwyn and I are here. There was nothing earth-shaking in the periodization presentation, although Dr. Z is entertaining, if a little hard to understand.
The protein session was interesting, although again, nothing most of us wouldn't already know.
Alwyn went to the kettlebell session, and he said his overwhelming question is, "Why?" You know, what exactly can you do with a $300 kettlebell that you can't do with a $25 dumbbell?
I'm going to "dose-response" and "movements, not muscles" this afternoon. Then I think I'm getting drunk. It's been that kind of week.
Why kettlebells? Well, isn't it obvious. It's, uh, better...right? Besides Certified Russian Dumbbell Instructor just doesn't seem as cool
And don't forget the wrist-breaking CRACK! that you get on the back of your arm with that 30 kg. renegade..err..I mean kettle-bell when you go to do your 1 arm snatches. That alone should be worth the extra couple of hundred bucks huh?!
BTW, I know that Cosgrove is the king of one-liners but I think I may have been the one that first came-up with the 'what the hell can I do with these things that I can't do with my DB's' statement. Better go ask him Lou....No plagiarizing you Scottish bastard!
__________________
Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
In Rhea's presentation (Dose-Response), I'm sure he mentioned the 8 sets being optimal volume. Did he clarify whether that was weekly volume or in a single training session.
Theoretically, it may not matter (auto-reg??). I just wanted to know if he clarified.
Also, the way he presented info in the journal is indicative of separate muscle group training. How did he get around that?
Did he mention the effects of other forms of supplementary training (plyos, EST, etc.)
Alwyn went to the kettlebell session, and he said his overwhelming question is, "Why?" You know, what exactly can you do with a $300 kettlebell that you can't do with a $25 dumbbell?
Of course everyone should use kettlebells. They are superior and innovative and unique.
BTW, I'll have my new online kettlebell shop up and running any day now.
Rhea and co. did use the phrase "muscle groups," and did refer (I believe) to "weekly volume." But, although I didn't write it down in my notes, I'm pretty sure one of them mentioned they were talking about major lifts, not arm curls.
The most interesting line from that seminar was from (IIRC) unpublished data showing that, for super-advanced lifters, 20 or more sets may be optimal (per "muscle group," per week).
That certainly seems to explain why the Westside system works, and also why bodybuilders probably have the right idea with their super-high-volume programs. (Not that they're trying to build strength, but I don't see why strength and muscle mass can't be reasonable correlates. I sure can't get bigger unless I get stronger.)
Greg:
It's as interesting or boring as the speakers. Some are flat, some are dynamic. Not the place to hunt babes, though. The average attendee looks like me, but with 20 more pounds of muscle.
The conference is a little quieter this year. I haven't seen many of the guys who usually attend these things. (I'll bet they all show up next year in Vegas, though.)
Bill:
I'll make sure to tell Alwyn you didn't return his email as a way to establish dominance over him and that as we speak you're trying to steal all his clients. Oh, and that you're writing a new book, "Scotsmen Make Lousy Trainers."
Dos:
Alwyn actually did bring up your name when we were talking about kettlebells. My bad for not mentioning it.
Bill:
As for plyos, no, they didn't mention that. But it was a relatively short presentation (an hour), they had three speakers (one of whom really was as boring as listening to golf on the radio), and their main point was to say that it was possible to accurately assess the effectiveness of various systems of volume, intensity and frequency.
And, yes, the HIT guys came off looking not just bad, but silly. The data show it's not possible to get the results they promise using their system.
Oh, BTW, I have a personal rule to never piss off a Scotsman who also happens to be a former international Tae Kwon Do champ, so just tell him I'm sorry for not responding...'kay?
Can I tangentally ask a question? (Not trying to hijack the thread . . .)
Regarding training volumes, for someone in their first or second year of trianing, what should be our session and/or weekly training volumes (total, per muscle group, whatever)?
BTW, Lou, I'm just up in Duluth. I'd head down if I wasn't out of town this weekend. Enjoy!
Simple answer? 4-8 sets per lift/movement pattern per week (I'm the point where I feel like puking every time someone says "body parts"), using an average weight of 80-90 percent of your one-rep max.
Beginners seem to do best (according to Rhea et al) using about 60 percent of their max. But the longer you lift, the more you need multiple sets with heavier weights.
Work capacity/training tolerance
Consistency in training
Previous methods of training
Individual genetics
Goals
Just to name a few. By tracking your personal training volumes and progress you could probably do good job of individualizing your volumes/loads.
For instance, perform the maximum number of sets for one exercise at a specific level of intensity (% 1 RM or rep range) to determine your capacity at that intensity. Repeat the same about 3 days later. If you progressed, then for that volume and intensity, your recovery period was sufficient. If you did not progress, increase the recovery period (4 days)or cut the volume and repeat. Repeat the process until your determine the ideal. If you don't want to get that specific you should be able to approximate based on your previous training journal entries.
Time consuming? Yes. Effective. I think so, because then training becomes more individualized. It could be the difference between 5 x 5 and 6 x 5 which may not seem like much, but it becomes less of a guess.
Probably not what you were hoping for, so if that didn't satisfy...the answer is 7 .
Originally posted by Bill Hartman:
Probably not what you were hoping for, so if that didn't satisfy...the answer is 7 .
Bill, I'm in traditional martial arts; I'm used to asking questions and getting different answers. [img]smile.gif[/img] I'm also used to asking simple questions, and getting not so simple answers. Or asking complicated questions, and getting answers that seem too simple. But, there is always hope! If not, then 7 works for me.
So, one perhaps one might process like this:
Identify goals, and then the traing elements/paramenters that seem most relevant to those goals.
Keep those elements constant.
Change some other element, as described above.
See what you find out.
If nothing, then change another element.
And, I assume, only change one element/parameter at a time.
Adam ought to get the lecturer, Chuck Wolf, to do an article on warmups, using these exercises. You can't believe the flexibility, coordination, and core-training benefits of these moves.
As for the extracurriculars, I only had one beer, then went back to my hotel room and watched Kill Bill (part 1).
I know I'm morally obligated, as a guy, to watch porn when I'm alone in a hotel room. But if I'm going to spend $10, I'm going to watch something that lasts at least two hours, and has a plot. (For the other thing, I have a vivid enough imagination. Never been an issue there.)
My wife and I have three young kids at home, which means I can't rent ultra-violent movies, ever--both of us hate watching movies we have to click off at a moment's notice when one of the kids wanders in. And I don't think there were more than five minutes of Kill Bill that I wouldn't have clicked off.
So, at the risk of ruining my reputation as a fun guy, that's my idea of a big night--one beer and a movie I can't watch at home.
I pretty much agree with what Lou said on everything. Some of the speakers have no business presenting -- they are just horrible presenters. This is not a comment on their ability, just their presentation skills.
One of the most knowledgeable guys in our area is quite honestly the worst speaker I've ever heard. I still ask him questions a lot, bit I wouldn't EVER go see him present.
Overall it was ...ok. Peter Twist and Carlos Santana presented will. Stuart McGill was ok (a pretty good speaker - but I've read both his books so there wasn't anything new in the presentations).
Highlight for me : sharing a shuttle bus from the airport with Boyd Epley (the founder of the NSCA for those of you who don't know) -- very approachable guy, very friendly.
Chuck Wolf was very good - I enjoyed his presentation.
Spoke to a couple of the kettlebell guys -- and I have to say there are a few very cool things they showed me. I'm still not completely sold on why you need a KB, but the offset center of gravity (which IMO can be replicated by holding a DB on one end) makes them a useful tool in your training toolbox. They also showed me how not to break your wrist doing a kettlebell snatch. There is a skill to that apparently (!). Although they tell me that there are things you CAN do with a KB that you can't with a DB - I've yet to see it.
The old boys (Kraemer, Lee Brown, Fleck) pretty much won all the awards as usual. They also presented something on high speed strength training. But when they opened their seminar with "ok we tested various degrees and speeds of movement on a single leg extension isokinetic machine" - I knew it was time to get a beer.
Instead of Kill Bill I watched "the Girl Next door" - a shit comedy - which appeared to have been filmed at COC (Dos' college) - seriously.
And that's about it. I always enjoy these events as it's a good time to meet and reunite with several of my friends in the industry -- but I 'learn' more having dinner or a few drinks with those same guys and talking training, than I do in the lectures.
Quick mention to our own DOS! Dos was up for college strength coach of the year (for the second straight year) and was beat by the UCONN basketball strength coach (I guess two NCAA titles gives him the edge in the eyes of the NSCA).
I can't believe I didn't take advantage of a chance to meet some of you guys in person. I was out of town Thurs-Sun on business, but I work downtown Minneapolis and would have steered you around a bit.
We could have met at Brit's Pub for some U.K. Stout and lawn bowling on the grass on their roof just to make A.C. feel at home.
Highlight for me : sharing a shuttle bus from the airport with Boyd Epley (the founder of the NSCA for those of you who don't know) -- very approachable guy, very friendly
The fact is that the NSCA should send a LIMO for Epleym the guy has done more for the S&C profession than anyone.....don't think the man would actually get in the limo though (pretty humble man). Not to say that they shouldn't send a limo for you as well AC
AC also posted...
Quote:
Quick mention to our own DOS! Dos was up for college strength coach of the year (for the second straight year) and was beat by the UCONN basketball strength coach (I guess two NCAA titles gives him the edge in the eyes of the NSCA).
Shit! I was waiting for your drunk phone call to tell me I won the thing!! Funny though, I don't think a Jr. College guy can win that thing....no name recognition. Also, 'specialists' are now winning the award (i.e. basketball strength coach, football strength coach etc.). This means that winning a national championship in the sport you work with will pretty much put you over the top....IMHO. Peace out....there's always next year!! [img]tongue.gif[/img]
I am so mad I missed this. I was supposed to be in Alaska that weekend so I totally forgot about it as an option. And then Alaska burned down and we had to cancel our trip and I didn't even think about it. Man what I would have given to see some of those guys speak and to meet some of our expert panel.
Danny
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Limitations are for people who have them.
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