Adding Variety to the Shoulder Press – Part 1 (Barbell)

Posted on February 26, 2012 by kevintill

Since I launched KT Conditioning at the end of December I have tried to write a regular BLOG that provides useful information for you all. I hope you have enjoyed reading the articles (don’t be shy to leave a comment) and to date the feedback has been great! The BLOGs that have been most popular have been my video BLOGs that provide interesting, challenging and (hopefully) new variations of traditional exercises for you all to try out in the gym. If you haven’t seen my previous posts on the Lunge (Part 1 and Part 2) and the DB Bench Press check them out Now!!

Following the feedback, I thought I’d produce a 2 part BLOG on the shoulder press exercise and provide you with 12 exercises to add that variety to your sessions. Part 1 looks at the use of the barbell while Part 2 (to come later in the week) looks at dumbbell derivatives. I hope you like the exercises and remember, always use a load that can be performed effectively in a controlled manner. Let me know your thoughts on these exercises and hopefully they’ll provide a great stimulus for improving your performance!

1. The Barbell (Military) Press
This is the traditional barbell shoulder press exercise. The exercise is performed in a standing position with the bar lowered to just above the chest and then pressed overhead with full extension of the arms. The core should be switched on to keep the body in a straight position throughout the lift.

2. Behind the Neck Press
The behind the neck press is similar to the barbell press except the bar is lowered behind the neck so it touches the upper traps (just below the neck) . This exercise is great for shoulder stability and should again be performed with the core switched on. Although there has been debate about pressing behind the neck it is a safe and effective movement, however people with poor shoulder mobility may struggle to execute the lift correctly.

3. Kneeling Press
The kneeling press involves performing a barbell press (front or behind the neck as shown in the video) in a kneeling position. This exercise really emphasises using the shoulders and takes out any possible cheating by people using their legs to lift the weight. This position can also emphasise glute activation if the hips are pushed through and the glutes are fired.

4. Rotating Press
The rotating press is a typical behind the neck press but adds an element of rotation into the movement. From a standing position rotate from the hips as far as possible keeping the feet in their starting position. From this rotated position - press the barbell overhead then lower to starting position – before rotating back to a neutral position. Then perform the opposite side. This exercise is great for athletes that need to develop strength in a rotated position and also emphasises the core muscles. Be careful not to use too great a load in this exercise until technique is mastered.

5. Single Arm Pivot Press
This is a single arm exercise and therefore initiates core stabilisation as well. One end of the barbell should be positioned (pivoted) on the floor or against a wall with the other end held in one hand. Te barbell starts touching the shoulder and the arm is then extended with the body leaning slightly forward. Control the movement and make sure you keep the hips and shoulders as straight as possible.

6. Single Arm Length Ways Press
This is a very tricky exercise (notice how I use the small bar!!) and requires a great deal of shoulder stability and mobility. A barbell is held in one hand in a length ways position so the barbell must be held in the middle. From this position a single arm pressing action is performed trying to keep the barbell straight and controlled as much as possible. Again use the core to stabilise. Don’t go too heavy to start with until you can master the movement. A 1.25kg plate each side can make a big difference!

There you go, 6 barbell shoulder pressing exercises of increasing difficulty. Give them a go and let me know your thoughts

Are Crunches Bad for you?

Posted on February 21, 2012 by kevintill

Following on from his previous two BLOGs (Developing Balanced Lower and Upper Body Strength Training Programs), intern Ben Mays (http://hullstrength.blogspot.com) now writes an interesting BLOG on core stability and the use of the crunch type exercise.

I’m writing an article today on a topic that is pretty emotive among Strength & Conditioning coaches and physio’s. It has been very widely reported that core exercises that induce spinal flexion (e.g. sit up’s, crunches, russian twists, etc) are ‘BAD’ for the spine leading to problems such as disc bulges/ herniations in the lumbar spine as well as the shortening of rectus abdominus muscles causing postural, glute and breathing dysfunction.

I have to say that until very recently I would have totally agreed with everything I’ve said above and would indeed never have programmed crunch type exercises into my programs. It wasn’t until I started working with Kevin Till that I questioned this. I was quite shocked to see Kevin using crunching type exercises in his programs, but instead of totally railing against this I decided that i’d be better off to go away and perhaps read more of the science and evidnece out there before making a judgement.

So thats exactly what I did, I went away and really tried to read around the area in more detail. Suprisingly, after reading the research there is actually very little hard scientific evidence to suggest that crunching type exercises lead to back pain, or any of the problems mentioned above for that matter. The research that does support these problems is at best highly flawed with the majority of studies being performed on cadavers (A Corpse!!). The problem with this research is that the cadavers performed crunching movements in isolation and were often exposed to totally unrealistic forces (thousands of repitions in a matter of hours). With this in mind it seems that maybe crunches aren’t so bad for you after all? Further to this when you look at anecdotal evidence from around the world of sport people have been performing crunches for decades (if not centuries) with little or no adverse health affects. Indeed Cristiano Ronaldo performs a reported 3,000 sit ups a day!! With little or no injury problems.

In Summary
Although I am playing devils advocate a bit here, I do now think that it is ok to perform some crunching exercises in a srtructured training program. Whilst they shouldn’t take up the majority of your core training (and I wouldn’t recommend 3,000 a day!) I would say that if roughly 1/5th of your core training is based around Spinal Flexion this is going to be acceptable. Combining spinal flexion with other types of core training including anti extension exercises (planks, rollouts, etc), posterior core exercises (back extensions, glute work, etc), rotary core exercises (barbell rotations, med ball throws, etc) and lateral core training (side planks, pallof holds, etc) should give a great balance towards hitting all aspects of the core. Core training should try to comprise of an equal amount of each type of movement.

I certainly think that people need to go out and read the research on the area more as it seems to have been misinterpreted to some extent. However, if you want to read a more detailed version of the whole issue then check out this blog by Bret Contreras on T-Nation, it’s long but goes into some serious detail!
http://www.t-nation.com/free_online_article/most_recent/to_crunch_or_not_to_crunch

So there you go, another very interesting BLOG from Ben! What our training should and does comprise of is a very interesting debate. KT Conditioning tries to hit all aspects of core strength and crunching type movements are only a small element of the core training we program and deliver. For more information on structuring your training for improved performance you should Contact Us now!

Resistance Training for Youths

Posted on February 17, 2012 by kevintill

Introduction
Youths are recommended to participate in at least 60 minutes of moderate to vigorous physical activity per day, which is essential for their normal growth and development as well as reducing the risk of chronic diseases in later life (Rowland, 2007). Although participation within aerobic activities (e.g. cycling, swimming) and team sports are highly encouraged in children and adolescents, what about Resistance Training?

Recent research has shown that resistance training for youths can actually offer unique benefits when appropriately prescribed and supervised (Vaughan & Micheli, 2008). In the US - comprehensive schools, health clubs and private sports conditioning centres - are specifically designing and implementing resistance training programmes for children and adolescents due to both the associated health and athletic development benefits.

However, can the same be said about the UK? In my experience of working with young athletes, not many youths have any experience of resistance training methods. Also, few are able to perform basic movement patterns and control body weight effectively and efficiently. Does this effect fundamental movement skill development? Does this effect participation in sport and physical activity? Is this an area the UK needs to improve to enhance health, fitness and athleticism of our youths today? I THINK SO!!!

Misconceptions
The reason for this lack of participation within resistance based activties may be a lack of understanding and education. Previously, resistance training has not been recommended for youths due to a number of misconceptions including a presumed high risk of injury. However, resistance training is actually safe for children when it is properly designed and supervised.

Like most activities there is a risk of injury, yet the risk is actually reduced compared to many of the other sports and activities our youths undertake. Now, international professional organisations (e.g., Canadian Society for Exercise Physiology, American Orthopaedic Society for Sports Medicine; British Association of Sport and Exercise Sciences; National Association for Sports and Physical Education) are all supporting and encouraging the use of resistance training programmes in children and adolescents. Recently, the NSCA (National Strength & Conditioning Association) provided a position statement on Youth Resistance Training based on a comprehensive evaluation of the existing scientific literature (Faigenbaum et al., 2009) and the potential benefits associated with it.

So what are the benefits?
Regular participation in a resistance training program can positively influence several indices of health and fitness in children and adolescents. These include

Reduction in cardiovascular risk profile (heart disease)
Weight control (reductions in overweight and obesity)
Strengthen bone
Enhance psychological well being
Improve motor skill performance
Increase resistance to injury
Reducte lower back pain in adulthood.
Reduce risk of developing diseases in adulthood
Improved motor skill performance (e.g. jumping, sprinting) leading to increased athletic ability.

General youth resistance training guidelines.
Although these health and fitness benefits have been associated with youth resistance training, guidelines must be followed to ensure a safe and effective activity. The NSCA provided resistance training guidelines in their youth position statement (Faigenbaum et al., 2009). These are detailed below:

Always have qualified instruction and supervision
Ensure the exercise environment is safe and free of hazards
Start each training session with a 5 to 10 minute dynamic warm-up
Begin with relatively light loads and always FOCUS on the correct exercise technique
Perform 1–3 sets of 6–15 repetitions on a variety of upper and lower body strength exercises
Include specific exercises that strengthen the abdominal and lower back region
Focus on symmetrical muscular development and appropriate muscle balance around joints
Sensibly progress the training program depending on needs, goals, and abilities
Increase the resistance gradually (5–10%) as strength improves
Cool-down with less intense calisthenics and static stretching
Listen to individual needs and concerns throughout each session
Begin resistance training 2–3 times per week on non consecutive days
Use individualized workout logs to monitor progress
Keep the program fresh and challenging by systematically varying the training program
Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep
Support and encouragement from instructors and parents will help maintain interest.

So there you go, resistance training is both safe and effective when implemented in youths when training guidelines are followed. At KT Conditioning we have a large amount of experience in designing and implementing athletic development programmes that optimise movement, fitness and health. I believe this is an area that needs to improve across the UK with coaches, teachers and parents all needing to increase their understanding of the importance of fundamental movement and development of strength in the youth of today.

For more information please contact us or I would love to hear your opinions on this topic.

References
Faigenbaum et al., (2009) Youth resistance training: updated position statement paper from the national strength and conditioning association. Journal of Strength & Cond Research. 23(5), S60-79.

Rowland, T. (2007) Promoting physical activity for children’s health. Sports
Medicine, 37, 929–936.

Vaughn, J & Micheli, L. (2008) Strength training recommendations for
the young athlete. Phys Med Rehabil Clin N Am, 19, 235–245.

RAMP Up Your Warm Ups

Posted on February 14, 2012 by kevintill

Undertaking a warm up is an important part of preparation for any training session or competition. However, as coaches, strength & conditioning coaches and athletes are we making the most of our warm ups to optimally prepare the body for what it is about to do. There is a warm up protocol that is a sure fire way to get the body ready for what its about to perform – This is the RAMP warm up!

First of all why is it important to warm up? Well there are a number of benefits of undertaking a thorough warm up, which include:

Preparing you or your athlete for training or competition – Both mentally and physically!
Increase the body’s physiological responses such as muscle temperature, heart rate, breathing rate and blood flow.
Reduce the risk of injury – In both the short (current session) and long (subsequent training and competitions) term.
Enhance subsequent performance – The warm up is a performance preparation.
Its a Coaching Opportunity – The warm up is an excellent time to enhance movement or technical skills.

So what is the RAMP warm up protocol and what does RAMP stand for:

R = Raise
The aim of the Raise is to increase the body’s physiological response to exercise including increasing heart rate, breathing rate and core body temperature. The Raise should involve a low to medium intensity activity and traditionally (and this is still common in some sports) involved a jog around the field. However, it is important that you make the best use of your time in the Raise component of the warm up. This may include developing movement technique, skill development or a combination of both with low to medium intensity games also a possibility. Remember to plan the Raise component of the warm up around the objectives of your training session and also remember that the warm up is a coaching opportunity too!

A = Activate & M = Mobilise
Activate is the firing of key working muscles and Mobilise is the working of key movement patterns through a full range of motion. This was traditionally the static stretching component of the warm up, which research has shown may be detrimental to short term exercise performance (not that static stretching is not important in the development of flexibility, but thats a seperate blog of its own). The Activate and Mobilise section should comprise of dynamic movements and activation patterns that apply to the activity you or your athletes are about to undertake. Example drills include circuit based exercises (e.g., bridges and push ups), movement drills (e.g., walking lunges) and animal games (e.g., gorilla tag). Activation and Mobility are important for both the short and long term injury reduction strategies and correcting movement and activation deficiencies that may be apparent in athletes.

P = Potentiation
Potentiation aims to enhance subsequent activity and performance (for a scientific review of potentiation see my previous BLOG – Can Postactivation Potentiation Enhance Your Performance?). This part of the warm up includes a shift towards the sporting performance, which involves performing sport specific activities at increasing intensities building towards maximum levels. This can include a series of speed and agility drills, plyometrics, reaction work and wrestling. This part of the warm up could also include a ‘low teach / high do’ element in preparation for a particular skill session, whereby coaches reduce their input and just allow players to perform an activity before correcting in subsequent practice. Using potentiation practices should really get your athletes ready for a top performance.

So there you go, a warm up structure that’ll improve your performance, reduce injury risk and also provide a coaching opportunity. Start RAMPing up your warm ups now by applying the RAMP principles to you training sessions. Check out future BLOGs for example activities for the specific parts of a warm up or contact KT Conditioning for more information.

Wheyhey!! A Protein Ice Cream

Posted on February 11, 2012 by kevintill

Following my BLOG earlier this week on The Basics of Nutrition – Food Nutrients, I had an email from a company called Wheyhey Ice Cream (See www.wheyheyicecream.com or @WheyheyOffcial). I found there email interesting and thought i’d BLOG about there product as they have the same principles as KT Conditioning in that they aim to improve health and ftness through education about nutrition and training.

Wheyhey isn’t your average ice cream - it is good for you! Now, you may ask the question, how can ice cream be good for you? Well, this is down to the ingredients or the FOOD NUTRIENTS! Wheyhey have developed an ice cream that comprises of 22g whey protein per serving with no sugar and limited saturated fat. So what are the important nutritional information about the Wheyhey ice cream.

1. The 22g of Protein – Protein is required by the body to build and repair tissue and is used to synthesise hormones and enzymes. Protein intake should be adequate to meet these requirements of the body with protein demands increased in athletes or people who train. Wheyhey could be used as a post training supplement or as a snack within the day to help people meet their protein needs.

2. The Reduced Saturated Fat – Saturated fat is a BAD FAT and increased saturated fat intake can lead to gains in weight which may result in diseases such as heart disease, obesity and cancer. Traditional ice creams can contain high amounts of saturated fat.

3. The Zero Sugar – The intake of sugar (or simple carbohydrates) should be limited in a general diet except for in and around training. High levels of sugar intake causes glucose levels in the blood to spike resulting in increased insulin secretion, which can lead to increased apetite and fluctuating energy levels. Further, increased sugar intake has been associated with a number of health problems including:

A negative impact on the immune system as the ability of the white blood cells are diminished.
Increases in blood pressure
Dental Health
Diabetes
Weight Gains
Fluctuating Energy Levels can cause behavioural problems, difficulty paying attention and problems with learning, especially in children.

Therefore, there are a number of benefits of eating a high protein food with limited saturated fat and sugar – and also something that tastes good. I think Wheyhey should be congratulated on their approach to making an enjoyable healthy favourite food that has benefits for both the general population and athletes a like.

I look forward to trying Wheyhey with my athletes and if you would like to know more please feel free to Contact Us here at KT Conditioning.