Random Thoughts Friday: NSCA Clinic, More Muscle and Rock Stars

Coming at ya with another Random Friday since all the cool people are doing! Actually it is a good way to get out some thoughts running around in my head that I am not sure what to do with or don't have time to expand on.

If you are reading this at the butt crack of dawn, I will be starting or finishing up my 4th to last (fingers crossed) battery of tests in the Energy Drink study!! Getting close to the end of data collection and a HUGE thanks to everyone that has participated so far! I could not do it without you.

Here we go!

1) Minnesota NSCA clinic later today and tomorrow

It is an honor for me to be presenting later tonight and tomorrow with Brad "No Relation" Nelson from Kinetic Edge Performance on the topic "Speed: Walk Before You Run: How Neuroscience Affects Speed by Two Closet Geeks" I can't speak for Brad, but I burned my closet for kindling years ago--hahaha.

We will be covering some ways to make you faster using that big brain on your head and efficient foot work. The player/athlete that can minimize the number of unnecessary steps he/she takes will be faster.

One simple example is how to start out going straight ahead (or to slight angle).

Some coaches tell their athletes to "fall" forward to get that first step and go from there.

Lee Taft has been saying this for years (and Dr. Cobb covers it in Z Health S Phase too) that if you watch the fastest players, they take a very quick step BACKWARDS to propel them forward and the don't fall forward---it is too slow. Don't take my word for it--try it!

They don't rock back like slingshot, they step back (plyo step) and use that foot/leg to DRIVE them forward fast.

Be careful doing this, as there is a ton of stress applied to the driving (plyo) foot--that does not mean it is bad, just go slow and get the proper form down and ease into full speed drills and do NOT rush it. Most need more mobility work on both of their feet/ankles too.

Is there any research to support this? Glad you asked!

Starting from standing; why step backwards?

Reference Kraan GA e al. J Biomech. 2001 Feb;34(2):211-5.

3 different positions

• an athletic stance with no step back
• athletic stance allowing a step back (plyo step)
• a standing track start with one foot in front of the other
• Found that the Plyo Step had a greater impact on an athlete’s acceleration in terms of force and impulse time
• Also referenced by Lee Taft in “Coaching Away an Athlete's Speed”
  

Stepping backward can improve sprint performance over short distances (2008)

“…utilizing a step forward to initiate movement resulted in significantly slower sprint times to both 2.5 and 5 m (6.4% and 5.3%, respectively)

“…adopting a starting technique in which a step backward is employed may result in superior performance.”

Reference: Strength Cond Res. 2008 May;22(3):918-22.


2) NSCA clinic, come talk to me and say hi

Seriously, come on over and at minimum say hi, argue or throw stale muffins at me. I look forward to meeting many of you there and talking shop for 1.5 days-----yeahhhh ha!

Super stoked to see the presentations and one of the Gillinghams and pro strong man from Minnesota Dave Ostlund. Dave is also a brand new dad, so congrats to him!

3) Remodeling your body

Thinking out loud here about the remodeling process of the body due to weight training (more strength, more muscle and perhaps less fat). Here are my thoughts

Stimulus (weight training) + protein (calories with sufficient protein) = more muscle!

Stimulus (weight training, jumping, etc) + calcium and minerals = more bone!

If the raw materials (calcium, protein, etc) are not present in your diet you will have less than optimal remodeling, and it will also be associated with a "higher cost"

Think of it this way, it would be like trying to fix your toilet downstairs by stealing part off the one upstairs. Yep, the downstairs one works great now, but you have another issue.

If you look in the literature, there are some older cool studies on rats where they cut the tendons in the calf area to completely overload the other muscle (soleus). They could stave them, cut their nuts off (youch, I am all for rat studies now!!), and lots of other things and the little buggers still had LOCALIZED muscle hypertrophy, since the stimulus was so large.

The take away
For muscle hypertrophy, the stimulus and protein (probably more calories too) are extremely important. You could argue that the stimulus is the most important thing.

REFERENCES
: Experientia. 1971 Sep 15;27(9):1039-40.Links
'Compensatory' muscle hypertrophy in the rat induced by tenotomy of synergistic muscles."
Macková E, Hník P.

Cell Tissue Res. 1975 Jul 16;160(3):411-21.Links
Satellite cells of the rat soleus muscle in the process of compensatory hypertrophy combined with denervation.
Hanzlíková V, Macková EV, Hník P.

4) New Quote on Beliefs
I was talking to Frankie Faires the other night and the quote we came up with

"All beliefs are limited"

The mind is incredibly powerful and if you truly believe a new weight training program will help you, then it will (and there is nothing wrong with that). The power of belief is huge, but limited. I can try as hard as I want to believe that I can fly all by myself, but in the end gravity will win.

5) A shout out to all my friends kiteboarding in South Padre
Pete Koski shot this cool kite view video. I am so jealous....... if anyone in SPI is reading this, have some sweet rides and airs for me. Jodie and I will be down in Nov this year for sure.
Ride on

SPI #2 from Pete Koski on Vimeo.

Z Health Seminar, New Sailing Speed Record, Five Finger Death Punch

Random Updates: Kiteboarding at 58 mph, Five Finger Death Punch and Z Health Seminar

As most readers of this blog know, I am a huge kiteboarding fan and have had many times when I just wanted to get on a plane and end up at the ocean and kiteboard for days on end.
It is now official (well, as of Oct 2) that the speed record has been broken! Rob Douglas went 49.84 knots (57.35 mph for those of you who are nautically challenged). That is stupid fast! Congrats to Rob and Cabrinha kites (my personal favs for kites too--love them).

If you are interested in what kettlebells and Z Health can do for your kiteboarding, check out this older post HERE.

Oct 2, 2008

from Cabrinhakites.com/news

Its official. Kitesurfing is the fastest sailing craft on the planet! Rob Douglas, from Martha's Vineyard (USA) has just broken the world speed sailing record in Luderitz, Namibia on a Cabrinha Crossbow kite. The record, previously held by Antoine Albeau on a Neil Pryde windsurfing rig was just shattered by Douglas with an official posting of 49.84 knots.

With his record breaking run, Rob had this to say. "The 7 meter Crossbow IDS is the perfect engine...... every run...... a Ferrari for sure!" Rob worked together with Cabrinha designer, Pat Goodman to outfit a production Crossbow canopy with a specially tuned bridle and control system for top end speed. The result of this collaboration speaks for itself.

Rob's incredible rise to the top of the speed chain did not come by accident. Rob is one of the most professionally equipped and methodical kitesurfing athletes we've seen in a long time..... perhaps ever. He is joined in Luderitz by Olympic silver medalist Mike Gebhart who has acted as coach, trainer and equipment assistant during the campaign. At 5'11 inches and yielding a solid 225 lbs of muscle, Rob is the perfect candidate for speed sailing.

The celebration period will be short lived for Rob as he now gets back to business and sets his sights squarely on the coveted 50 knot benchmark. According to Rob, the 50 knot ceiling will fall by the end of this event.


Five Finger Death Punch-New Video and live show!
The boys in Five Finger Death Punch will be here in Minnesota this Sat Oct 11 with Bury Your Dead and In This Moment at First Avenue. Below is their new video (may not be kid or work friendly if you are easily offended). Any "knuckleheads" that are going to be at the show, drop me a line.
In related music news, the new In This Moment CD is really really good also. Other CDs as of late I am enjoying are: Scar Symmetry, Slipknot, Poisonblack, Opiate for the Masses, Kataklysm, and Paradise Lost (new live double CD/DVD).

Five Finger Death Punch "Never Enough"



Upcoming Z Health 3 Day Training in Minnesota
Note: If you are in town for the Z Health Training at the end of this month, I have a few open slots for Z Health assessments (improve performance, reduce pain, learn the movements in detail), so drop me a line. First come first serve. I will be there all day Sat and Sun helping instruct, so please say hi.

Why Top Z-Health Trainers are flocking to "The Essential Secrets of Elite Performance" Workshop

One of the most frequently asked questions by Z trainers is, "How do I incorporate Z into my current training and that of my clients?"

This workshop will answer that question and give you a new approach to utilizing your complete Z-Health toolbox. You see how easy it is to incorporate R, I, and S Phase techniques into EVERY training session. And learn why simply applying this to your client practice can dramatically impact not only the results you get... but quickly bump up the cash you take in.

Since we're cramming 14 days of certification material into three days, we are truly creating a "best of" approach for learning the practical application of Z-Health. And you'll find all of this presented in "layman's terms" that will provide you fresh ideas for introducing, utilizing and integrating Z-Health in both personal and client training sessions.

Here is a chance to GET YOUR REPS IN and hear and see material presented in a new way. And, at an incredible discount! As a current Z-Health trainer, you can attend this workshop at a full 50% off.

Some of what you can expect:

New takes on old lecture topics:

• Body movement map
• Arthrokinetic reflex
• Startle reflex
• SAID
• Neural hierarchy (visual, vestibular, proprioceptive)
• Visual muscles vs visual acuity vs field vision

Programming:

• Movement template
• Demos
• Practical programming tip
• Simple self assessments
• Personal practice

Don’t miss out on this exciting opportunity to experience Z-Health in a new way. And with a full 50% discount for current Z-Health certified trainers, this is a very cost effective introduction and/or review of your R, I, and S-Phase Z-Health training.

Tuition: $797

50% Z-Health Certified Trainer Tuition: Only $398.50

To register, contact Dragon Door at www.dragondoor.com/zhealth or call 1-800-899-5111. You MUST reference discount code ZHDD08 to receive the discount.

Z Health in Minnesota for RKCs-Its Time and Testimonial

Greetings! I trust everyone had a great weekend. I went to the Saints game (semi pro) baseball game outside on a beautiful Friday night with friends and got to ride my new kiteboard on Saturday. I was not able to kite due to low winds, but did a short session of wake surfing behind the boat. Special thanks to Gary who made the board by hand and from scratch (it turned out beautiful) and Mike "SuperSize" for the pull behind the boat. Great times!!

The Physique Formula is Here
Jimmy Smith has finally released his new Physique Formula with some special bonuses for a limited time. Click HERE to check it out , or the picture on the uppder right of this blog. In the interest of dull disclosure I do make a few bucks off of each purchase (and the price to you the consumer is the same here or on Jimmy's site).

Z Health Time for RKCs coming to Minnesota!
The RKC FMS is coming up soon--Aug 8-10 here in Minnesota, so if anyone is interested in a custom Z Health session from yours truly while you are in town, drop me a line. I only have a few appointment slots at this time, so first come first serve. See this link for all the details. Either way, drop me a line if you are going to be here as it is great to meet people again and meet others for the first time live and in person!

Professional Testimonial
"Mike Nelson is an extremely knowledgeable Zhealth instructor. His dry sense of humor, ability to convey the material and his focus on good form makes it easy to achieve your goals."

Andrea DuCane
Master RKC
Z Health, Level 4 Instructor

Z Health, Kettlebells and Kiteboarding?

I had an amazing time this past weekend kiteboarding up on Mille Lacs here in Minnesota. It is probably one of the biggest lakes in MN and the wind was cranking! I am not sure of the exact wind speed, but easily mid 20s and gusting up to mid 30s mph at times! Huge whitecaps all across the lake and waves knee to almost waist high at times! Yeah, for you ocean riders this is nothing, but keep in mind this is MN! Credits to Denis for the pics and Steve Blaine in the top pic.

Check out the video below from Dr. Knap and Denis showing all the amazing moves! If you do a "where's Waldo" you can see pass by in the background around the 2:42 and 3:18 mark with a bright yellow Cabrinha kite (Switchblade II 2007 8meter--LOVE that kite). Some amazing riders were out rocking it--both kiteboarding and windsurfers alike.

Z Health and Movement
I credit a recent discussion with Frankie Faires about sensory information during high "flow" times. I will save you a long discussion, but I am sure everyone has had times were they felt "in the zone." At that time, did you experience more or less sensory information? Think of the reverse--poor movement and even painful movement; more or less sensory?

I have noticed a DECREASE in sensory information when movement is better or my skill level is higher. Pain tends to make you highly aware of certain movements, but overall movement quality is less. When I pulled both my hip flexors and groin area a few years ago, I was very aware of all movement! For the record I really don't recommend this as it was the most PAINFUL injury ever! Way worse than busting my ankle snowboarding and ripping my right shoulder completely out playing broomball. I had lots of sensory information, but Penguins had a much better gait (walking) pattern than I did for a long time!

Kiteboarding!!!
The conditions were not ideal for those who were new to the sport, but after drinking tons of water for first 45 minutes on my first session I started to figure it out a bit more and had an absolute BLAST. Easily in the top 5 best kiteboarding moments ever for me. A huge breakthrough was that I was able to ride only looking at the waves with only an occasional glance at the kite; even though I was still constantly moving the kite to keep my power/speed up.

The even cooler part was the change in my thoughts. For those new to kiting, in order to keep a constant pull from the kite, you need to move it around to keep pushing air over the kite in order to create force (or go fast enough to force more air over the kite); so you pull in on the control bar on the right or left side to cause the kite to move in the sky and keep it at a constant pull. Similar to the same ides to fly a Snoopy kite, but imagine one that is 24 to 50 feet across with enough power to yank you off the water at times!

This past weekend my thoughts were OUTCOME based---instead of thinking "pull my right arm in more, let out more, etc" they changed to "I need more speed, less speed, higher angle to change the line of pull, etc" again without constantly looking at the kite. So my body (movement) became more autonomous (auto pilot) in regards to the kite and also LESS sensory-- more movement based.

In the past I tried to really focus on feeling the kite move in my hands without looking at it, when maybe I should have focused on what OUTCOME (via movement) I wanted to achieve to short cut the learning process. Perhaps we should teach what we want the outcome to be and let our body figure it out. This applies to other areas too, esp. education, projects, etc--assign the outcome and few rules and let the participants figure it out. Randy Pausch illustrates this idea in his book "The Last Lecture" also (almost done with it, but so far I HIGHLY recommend it).

KBs and Z Health and Riding Long Hours
I was also very grateful for the weight training sessions with KBs and other forms since my legs were great the whole time! For those of you who have ridden waves or even moguls in the winter on a snowboard or skis, you are familiar with the constant motion of your legs as you go up and over the waves. I only had a little groin soreness and right hip flexor that cleared up within 2 days. So if you are looking to maximize your time on water, drop me a line!

Life is short, so enjoy the ride