Increase RFP not strength

            INCREASE YOUR RATE OF FORCE PRODUCTION NOT YOUR STRENGTH

BY

Bryan Meyer

PES, HFI, PES, CES

www.bmeyertraining.com

(sorry for the grammer I did this pretty quick and put up for client)

I hope the title got your attention and what is your opinion on this?  I do fully believe in sports your rate of force production (RFP) is often overlooked but also agree strength is import but not the end all be all in your program design.  Everyone has various methods to making their athletes stronger and faster and I wanted to share a few ideas and thoughts that have worked for me.  I'm always trying to improve my athletes and get them to where they need to be faster each off season.  Does your trainer or performance coach do the same program each off-season or have them progressed to help you progress? 

First, strength is by most defined as the ability to produce force at a given speed.  Most will agree with this but there is more to being an athlete then being strong, correct?  Strength  does translate to increase power but is that all you need to do to improve your performance in the off-season?  For most athletes no, but how can I get my athletes strong, flexible, and increase their rate of RFP?  Ok, lets add some plyometrics that will help correct?  Yes, up to a point now lets look deeper into designing programs for  athletes.

Some studies will say .3 to .4 seconds is about the time required to get max levels of force.  What do most lifts require?  Basic movements or lifts are about .5 to .6 seconds before they are completed.  In sports the ability to produce your force the fastest is the difference between winning and losing. Some still think that strength is the only component that needs to be addressed.  So am I teaching my body to move at this speed?  Fiber makeup and your genetics have a lot to do with this but that is beyond the scoop of this article so I'm not going to dive into that topic.  Here are what most programs address.

1.  Corrective patterns and increase range of motion

2.  Limit Strength or max force you can voluntary apply

3.  Relative Strength or strength per pd of bodyweight

4.  Starting Strength or ability to turn on as many muscle fibers as possible when movement begins

All are great but we have seen athletes who have great relative strength and starting strength but have trouble generating force quickly.  The RFP is even more important the higher level of athletics you get into.  Things to think about before you focus on RFP.

1.  Joint movement and deceleration strength

2.  Sport specific movements? Does the central nervous system understand the difference between sport specific movements or just RFP training?  I don't think so and moving quickly is moving quickly to put it simple. 

3.  Higher loads to get more units recruited but then your at a mechanical disadvantage in early phases of the lift.

4.  Light loads are not enough fiber recruitment used or learned.

5.  No one program works for every athlete and for example Dwight Howards program is very different from an athlete who is not very powerful or has a low RFP, which is not the case with Dwight.  Every program is different pending on the athletes mak up.

Hopefully your not fully confused but this has given you a few things to think about when your training.  What does the athlete have and what do they need?  Now back to the topic of the athlete that needs to increase RFP, which is most athletes.  All of the sentences after each number need to be addressed before beginning RFP focus.  I have to say it, if you can't control your body weight don't add resistance as a general rule.

THE PROGRAM

Changing the resistance or variable resistance is a method that works.  The use of bands and chains is not new to the world of training  athletes but how it is used is something that is not thought about enough.  Remember you have the greatest mechanical advantage at certain points in any lift.  By increasing the tension (weight of chains or bands) where athlete is more efficient you decrease the deceleration part.  Remember the deceleration is not our focus in this stage of training, we already did that.  We want increase RFP not deceleration, which happens in most strength training.  Lets look at the single leg elevated squat/lunge.  When athlete is lower, chains or bands are not at highest tension or weight.  When the athlete is coming up resistance increases and at this time the athlete has a mechanical advantage to accelerate through the movement, increasing RFP.  What about plyometrics?  I'm a big believe in them but they only use your bodyweight.  By adding the chains and bands you teach your body to move quicker with increased resistance, where the body has an advantage.   The resistance to get max. power is much great then just your body weight.  I'm sure some will argue but no one way of training is the best.  Using a combination is always the best method but it must fit into the athletes program.  Variable resistance does work, now fitting it into the correct stage of training is the key.

Are Supplements Needed?

I'm not an expert in this field but the information I'm going to provide is from some of the best in the industry.  I recently attended and spoke at the Smarter Team Training Conference in Baltimore and heard Jose Antonio speak for the third time.  I never miss a chance to hear him speak and also heard Michelle Rockwell for the first time.  Our society is filled with people trying to make money who really don't care if the products work or not they just want your money.  Here is what I took from both Jose and Michelle this past weekend.  I'll be happy to write more on this from their research but would love to get your thoughts first.  What do your guys think?

1.  Your most important meal is breakfast?
2.  Creatine or Coca Cola which one is worse?  What is your answer? 
3.  BCAA are important and supplements can help with this?
4.  Best protein post workout is whey?
5.  Casein is best used before you go to bed?
6.  If your a salty sweater what can you do to help?
7.  Beta Aline can help performance?
8.  Caffeine is bad for you?

These were just a few topics they discussed.  I've been asking my clients and athletes these same questions and was shocked by the answers I got.  I look forward to hearing your responses.  If you care to cheat in a good way check this site before you answer. 

http://www.joseantoniophd.com/website/index.php

 Which would you give your athletes or take yourself?

Smarter Team Training Conference in Baltimore

Loyola University in Maryland

Coach Rob Taylor put on a great show this past weekend with many speakers from around the US to speak on performance training.  Presenters like Nick Tumminello and Alan Stein were on hand to speak and also watch the speakers.  I spoke on movement training for about 45 minutes and participated in the round table discuss later in the day.  I want to thank coach Taylor and Smarter Team Training for putting on a great show and bringing together some great sponsors for this past event.  If you haven't attend look for the 5th annual conference next year and mark it on your calender.  I look forward to coming up north again next year and speaking.  Smarter Tream Training  http://www.smarterteamtraining.com/

Thoughts for you Body Builders or Gym Rats

Most guys in the age range of 18-25 focus on what when they go to the gym?  You guessed it size and trying to get as strong as possible.  I recently received a few emails and questions about body building splits and push and pull workouts.  I recently got a client who was a Cross-Fit master and killed most of their circuits on  a weekly schedule.  The problem this athlete was having was with back pain and shoulder restriction because of the great demand on the Olympic Lifts (love them) and crazy workouts (love them also).  The problem this athlete also enduring was the inability to gain size and trying to complete the workouts while in pain.  First, Cross-Fit workouts are great but not for everyone and aren't really specific to the demands of sport.  I wanted to give you some advice on what has worked for me and also some other performance coaches.  Here are a few questions to think about.  Remember I'm a performance coach not a body builder.

1.  Splits are best?  Chest on Mondays and Back on Tuesdays and Legs on Wed. correct?

2.  I can isolate my push days and give them 1 day of rest and this will help me grow?

3.  Your body needs more weight to grow and get stronger?

I don't think I know all the answers but like I said I wanted to shed some light on a few ideas to help you with your basic program design.  Your body is connected and when does it grow?  At rest so if you could look inside your body you would see the body is connected kinda like a big tangled up string so you can't really isolate muscles doing basic lifts.  If you could hit your chest and back 2 or 3 X week wouldn't it have more time to grow?  Try push and pull workouts and then legs on a different daysto allow you to work your muscles more but also give them more time to grow while resting and allowing the fibers to grow after the break down in the workouts.  Let us look at the basic bent over DB row.  Say you don't use a bench or even if you do your legs are stabilizing you and your back and core are keeping your from going into flexion. So you want to isolate your lats or back muscles if you really doing a lot more then just a pull exercise.  Your body is connected and you can hit a lot more muscles and not really have them as prime movers.  I'm not saying stop doing Chest Mondays but often the simple body building splits aren't enough and I think they can get kinda boring.  You spend 45 minutes doing all  chest why not try back exercises as your active rest then that gives you a day or more to let them rest and grow.  You hit legs and work on your flexibility the next day and your ready to go for another Wed. of push and pull workouts.  If you not a big leg guy, most aren't in the 18-25 age do some single leg rows or standing cable presses to get your legs some work while focusing on those beach muscles.  Here are a few tips to help you strength body builder guys.

1.  Use 1 or 2 machine exercises to focus more on your beach muscles but then use DB or cable systems in a standing position to focus more on ground contact and posture.
2.  Add your flexibility for your hips and thoracic region between your upper body sets as an active rest.
3.  Don't limit yourself with the add more weight try you body weight and try higher reps to bring your workouts to another level. 
4.  Try negatives and isometric holds with your work weight and get more fibers to work instead of adding more weight to the barbell squat.  Try single leg squats to save your back and get a killer leg workout.

I know the typical guy gets to the point where they aren't gaining size and strength and wonder why?  Try a few of these and see what happens I'm sure you will like the results.  Thanks for reading guys.

Coach B Meyer
www.bmeyertraining.com

                                                Fabio or Josh?




 

Photo Shoot Advice For Predator Girls

Advice from Captain Danielle Orlando Magic Dancer
-she has done over 10 photo shoots for magazines and Magic
-everybody has a different body type but here are some simple advice she learned from others and from years of doing this

1.  Carb deplete- eat plenty of proteins and vegs. no breads, sugars, and sweets (helps water weight not diet to live by but good for photo shoot)
2.  Tan- sublime by L'oreal or spray tan-tanning helps show off natural muscle tone and physique (sublime at night before bed then shower in AM)
3.  SLEEP- Rest your body and your face look more refreshed.  Don't party the night before or anytime this week.
4.  Water-  drink plenty of water M-Th helps flush system and makes skin look fresh and glowing (keep pee white/clear)  Friday and Saturday dehydrate a little show off muscle tone drink only water the entire week no crystal light or G2 and NO SODA
5.  ALCOHOL- none the entire week and treat yourself to 1 glass to red wine (21 and over girls from Coach B LOL) Friday night before bed
6.  No late snacking good to live by.  Eat only protein later in day for photo shoot.  Try eating 3-4 hours before bed and lettuce wraps with your vegs are good (not tasting).
7.  Cardio-  Intervals get it in 2 X a day sweaty workouts.  Quick jog sprints, J rope.  Coach B workouts and then extra credit after.

RELAX and have fun! Nothing will deliver a worse photo shoot than you being nervous and self conscious.   Your all gorgeous and amazing women have a blast (Captain Danielle)  Practice in the mirror and see where you look the best.

Hope this helps girls.

Coach B Meyer
www.bmeyertraining.com
 

Have 30 minutes ?

Short on time and not sure what to do?  Lost in the weight room or at the gym?  I know a lot depends on your goals but if you want a quick strength fat burning workout try this.  B Meyer Training made simple.  No equipment needed perform in your living room or on a field or court.

Quick Dynamic Warm up 10-15 minutes
Quick Warm up

Lower Body Perform for 3 rounds
Elevated Lunge hop holds 3 sec.

1.  Push up walks 3 rounds
Perform push up walk with arms and legs perform push up repeat 12-15 reps

2.  X Y supermans for 3 rounds 30 seconds directly after push ups

3.  Jump rope 1 minute or use line if you don't have equipment (jump back and forth over line or side to side)

4.  Repeat for 3 rounds no rest and end with full court jogs or sprints.  If using basketball court try and do 10 length in under or about 1 minute in time.  10X up and back =1 set try for 3-4 sets resting 2-3 minutes between sets.

No excuses and short on time get a quick workout with purpose don't waste time walking on the treadmill.  Best of luck.  Coach B Meyer

Advice on Eating

I have the great pleasure of training a lot of top female athletes and a lot of professional dance teams the past years.  A question I often get from the girls is about what should I eat Coach B?  This is a pretty big topic to discuss and I didn't go to school for this but did take some classes in the subject and wanted to give you all some basic advice on eating pre and post and meals.  Not everything works for everyone because everyone is made different.  Just because a book says its healthy it all depends on what else your eating that day and when you eating it.  Don't make things 2 difficult!!!!!!!!!!!

1.  Get in a habit or routine of what you eat during the week.  Try the 80% percent rule of habit and treat yourself the other 20%.  When I say treat this means slightly off your normal eating diet.  A diet is your way of eating not a low carb no this or that diet.
2.  If you can't stay with the eating habits you currently have then find something that works for you in life not for two weeks of starving yourself.  Start a new habit and make baby steps on change.
3.  Rotate the same 10-12 meals that are simple and work throughout the week.  If you can get a cook that is even better but I can't afford one yet so I stick with the simple 10-12 meal rotation during the week.
4.  When you go out to eat add and delete what you want don't get butter on your vegetables ask for them plain and add your own to the meal.  Get butter on the side and make the meal what you want not what the place is offering if the meal doesn't fit your needs.  If you don't know how they cook it ask and be specific but not annoying its fine your paying the bill after all.
5.  Bring snacks where ever you go.  Muscle Milk light, cheerios/soy nuts mix, or luna bars are all suggestions.  Low fat chocolate milk is a great cheap post workout drink or snack.
6.  One of my favorite snacks or desserts is low fat vanilla yogurt with Cake Batter Muscle Milk mixed into my yogurt you can't get much better then that.
7.  Eat 30 minutes after you done working out with a small meal to fuel those muscles you just worked out.
8.  Post some ideas on facebook to me or the girls I would be happy to learn and see what you think are good snacks during the day and why?

Where to Start With High School Teams

I recently had a great talk with a high level high school basketball Coach in Florida about training his team.  The thing that always come to the front is what to do in the weight room?  When to do the strength and what exercises to do?  When thinking about large groups you have to remember you want the learning curve to be small and sometimes stupid simple is the answer.  Why spend 20 plus minutes teaching Olympics lifts when the athletes are movers and not weight lifters?  Yes, I understand the importance of those lifts in a program but you have limited time and they can wait till weight lifting class to learn those important lifts.  What about ankle and hip flexibility training?  Why are we doing so many crunches and barbell squats when the athletes have little spine stabilization in the first place.  Enough facts now lets look at some ideas you can use in your programs with groups.

1.  Start with movement and flexibility training barefoot
2.  Use Functional Power instead of Olympic Lifts in most situations
3.  Teach body weight first and single leg strength
4.  Avoid loading the spine in the beginning of progressions
5.  Use little to no machines in most program designs
6.  Make the atmosphere fun and challenging
7.  Don't spend time testing in the bench and squat in most situations
8.  Use isometrics and eccentric training for strength progressions
9.  Educate the team as they train with why they are doing this part of the progression
10. Before they go into season (2-3 weeks out) the workout might look like this.
-Movement and Activation  10 minutes
-Strength 1-2 exercises
-Power 1-2 exercises
-Active Rest flex. and core

When to add power to your program design?

As we know sports are about rate of speed and power.  You have seen that the strongest guy doesn't win when it comes to most sports.  This maybe a little confusing to some but to most performance coaches they understand this.  Strength does translate into power but if you continue to train a certain way the body adapts and begins to function better in that manor.  For example, lets take a college or high school football or soccer player who just got done with a basic 6 week program for strength.  Now don't get me wrong I truly believe there are some great coaches in the college and high school ranks but as a whole most aren't prepared for the field of play.  I wanted to say that before the next statement.  Most programs are on gaining size and strength and tend not to look at the athlete not as a mover but more as a muscle group.  Was the program mostly linear and machine focused?  Did the program look at basic movement patterns that need to be cleaned up?  Does the athlete have proper hip flexion to get into the squat?  Do they have enough core control to perform split squats or lunges?  I believe training groups is much harder then training 1 V 1 clients but if you progress slowly you can't go wrong for the most part.  Teach body weight and isometric-eccentric control before adding external loads.  Try teaching body weight or functional power exercises before going to Olympic lifts.  I'm always learning and trying to get the most out of every team or group session.  If you don't have isometric strength and eccentric strength you will hit a wall and or get hurt in most situations.  I hope this short article has made you think about your training from a different point of view.  My website and youtube page have group sessions focusing on just this.  You want to assure the athletes are getting better and more powerful but also able to progress not regress.  Thanks for taking time to read this short article.  Subscribe to my youtube page and leave suggestions of what you want to see.  I'll do my best to provide you with more training videos that you want to see.

Coach B Meyer
http://www.youtube.com/user/bwill425

The Old School Guys Knew Best

Guys like Yuri Verkoshansky and Louie Simmons continue to surprise me with the knowledge they were using with their athletes long before my time in this field.   Some of this maybe new to you but the point is no toy or new supplement can replace hard work and knowledge.  A few thing to remember next time you train or pick a performance coach.  You can learn from text books but as we all know life teaches you more then any text book will ever teach you.

1.  Its not likely you will be a great Olympic Lifter and great athlete
2.  Spend more time on hip dominant exercises
3.  Don't spend all your time on teaching lifts just get the job done
4.  Functional Power exercises are easier to teach and might work better then teaching lifts
5.  We forget the body ages and your program needs to change as you change
6.  If you have the same off-season program each year get a new performance coach
7.  Most still don't teach movement first they teach exercise
8.  We are in the business of teaching athletes not lifters
9.  Never get tied to one exercise the body adapts
10.  No perfect rep count but there is perfect form

What is this guy doing?  Time and place for everything.  I really don't know what to say on this one.
http://www.youtube.com/watch?v=GDs8RvDZKTY

Special Almost Free Offer on Upper Body DVD

I've gotten a great response from all my DVDs and wanted to help some friends and clients out with an almost free Upper Body DVD offer.  The offer last till end the end of Feb. 

 https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=SZGV9AQ9J75A4

B Meyer Training Book Your Times Now

The official date for B Meyer Training @ Body Tecz in Longwood, Florida is Feb. 1.  I will be starting to book clients today and am offer a special before our grand opening on Feb. 1.  Come in for a visit or book a session with B Meyer Training today.  Receive a free session with your sign up before Feb. 1.  Our facility features Keiser equipment and full turf area for movement and performance training.  There is no facility like this in Central Florida.  Email @ bmeyer@bmeyertraining.com

Body Tecz
3869 Wekiva Springs Road
Longwood, Florida 32779

NOT YOUR NORMAL PUSH UP

I recently did a follow up for a magazine about push ups.  Everyone knows how to do a push up and how to progress them correct?  I wish this was true but this isn't the case.  Forget about crunches you can use simple exercises to focus on your core and save your lower back.  The push up is a great example and I wanted to share some simple progressions that you can add into your workout and learn body control.

Level 1
-holds on bottom 3-5-10 seconds
-staggered arms 3-5-10 second holds
-client unable to do hold use big rubber band around waist and hold their lower back from dropping
-use elevated bench to decrease level if needed
Level 2
-walking push ups increase time or holds
-3 seconds down hold, 3 seconds on bottom and concentric come up as fast as possible and progress to 5 second holds
-crossover push up up a small aerobic step or using a speed ladder to have a target to crossover your arms
-variations are endless again pending on the needs and ability of your athlete
Level 3
-add plates to lower back (be careful don't let lower back go into extension)
-progress to power or plyo push ups then go into your strength

Best of luck and so many variations just make sure you progress as athlete progresses.  Train Smart!

INCREASE YOUR RATE OF FORCE PRODUCTION NOT YOUR STRENGTH

What do you do to increase your athletes RFP?  Strength? Power? Plyometrics? Variable resistance?

Suggestions for Core Training

Yes I know this topic is talked about a lot but what is your core training consisting of?  I do some crunches, planks, and side twist on the cable machine 2 X per week.  Does this sound kinda like a typical program or something you see a lot in the gym?  I know most athletes do a lot more then this but you get the point the program is simple and focuses on the correct muscles.  Wrong,  this program isn't completely (just about thou) wrong but lets make it real simple and see if this helps.  I've borrowed and stole ideas from some of the best back experts in the business along with adding some of my own knowledge.  Do you train the core standing up or sitting down or combination?  So many studies and trainers say this exercise is the best or never do that, here is what I think.  Don't train your core to get extension out of your lower back.  Don't train your core to flex.  Agree or disagree?  Try these you will feel and see the difference.  Not a complete program but a good start to training the core with a focus on protecting the back.  Sorry for the grammer errors I only had about ten minutes to get my thoughts down before the next client.  Thanks for reading!


http://vimeo.com/8695472
Agree or disagree shoot me a comment

McDonalds Taco Bell or Creatine?

I just finished the two day conference @ NSCA and wanted to share some maybe new or maybe not new ideas and thoughts to my athletes and clients.  The training aspect didn't learn much but did get me thinking about some ideas to add into my program designs.  The biggest things I continue to get from my athletes is about sport supplements and what to take and when.  I'm no expert but the speakers were so I wanted to share some information you can use today.

Jose Antonio (great speaker and tons of knowledge in sports supplements)
http://www.joseantoniophd.com/website/index.php

Few ideas to think about but 2 much to go over......

1.  Pre and Post workout drinks meals most important meal of day (if you workout)
2.  Whey protein with some sugar best to use before and after workout (delete sugar if you want less calories you skinny people)
3.  Casein protein best used as night snack or meal for slower digestion during your sleep
4.  Breakfast isn't most important meal but for fat loss yes you need to have breakfast
5.  Creatine works so use it and harmful effects none other then strength gains
6.  Caffeine drinks works and monster and red bull really don't have that much.  Don't go over board thou people.
7.  Vit. D add to your diet especially during winter if you live above ATL you aren't getting enough Vit. D.
8.  Kinda long but worth reading (straight from his website article)

Beta-alanine is a non-essential amino acid that is common in many foods that we eat, such as chicken.  Beta-alanine is not much of an ergogenic aid by itself.  However, when it enters the muscle cell, it becomes the rate limiting substrate to carnosine synthesis (1).  In fact, Harris (2) reported that 4 weeks of supplementing beta-alanine (4 to 6 grams per day) resulted in a mean increase of 64% in skeletal muscle.  Supplementing L-carnosine can also increase skeletal muscle carnosine concentrations.  Once L-carnosine enters the digestive system, it is hydrolyzed into histidine and beta-alanine, which is then taken up by skeletal muscle and synthesized into carnosine (2).  Due to the immediate hydrolysis, carnosine can not be taken up into the muscle intact.  

            Carnosine, found primarily in fast-twitch skeletal muscle, contributes to buffering of H+ thus attenuating a drop in pH associated with anaerobic metabolism.  Interestingly, carnosine concentrations in athletes, such as sprinters, appear to be significantly higher than those of marathoners, untrained individuals, and the elderly (2).  Furthermore, intense physical training is capable of increasing muscle carnosine levels.  Twelve days of intense training of elite speed skaters has been shown to increase muscle carnosine content by 87% (2). 

            Suzuki et al. (5) recently examined the relationship between skeletal muscle carnosine levels and high intensity exercise performance.  Suzuki et al. (5) reported there was a significant relationship between carnosine concentration and the mean power from a 30 second maximal sprint on a cycle ergometer.  Basically, the higher the carnosine, the better the performance.  In theory, increasing skeletal muscle carnosine levels (via beta-alanine supplementation or intense training) should increase buffering capacity, delay fatigue, and increase exercise performance.  

9.   Beta alanine and creatine will continue to most studied supplements for next few years.

10.  The drive up window with your kids or taking small amounts of creatine?  I think I will go with small amounts of creatine.

I'm not saying use all this but worth looking into. This is from experts not from B Meyer.  I only want what is best for my athletes.  I'm learning more as you are I hope and I know how to train but learning about basic supplements can only help in what I do and how you perform. 

Coach "B"

Upcoming Weeks

The new facility located in Longwood, Florida, Body Tecz is coming along.  Turf and floor is going in as I write this and hope to be up and running in some capacity in the next week.  A little side note about your current job and company you work for.  Protect yourself and never get comfortable.  I had not a bad experience myself when I left my current employer in July but it really made me realize that they don't miss me at all.  I wasn't looking for a parade or anything but 5.5 years with a company and one of the top trainers in the club and they didn't care  (upper management anyway).  For me not a big deal but after 2 of their other top trainers left just recently they got the same treatment maybe worse.  I've learned and knew we all are easily replaced no matter how much money or value we bring to the company we work for.   It still kinda makes you think about what some people are really focused on. It might be the economy but as I said before people make the system work not the system that make it work.   I guess the point of my vent session is work with people you believe in and that believe in you and take care of those people.  The company gets bigger and bigger you may get lost in the company focus and be replaced like my two good friends/trainers in the mix.  Surround yourself with good people and you will be fine. 

Service page up and running B Meyer Trianing
B Meyer Training DVDs