Machines/Free Weights in Lower Body Exercises

Machines are great and free weights are bad?  Free weights are the best they allow the body to move the way it should?  Machines are for body builders not athletes? I can isolate and rehab with machines?  I use a combination in my training?  Cables are best and I never use machines?

These are just a few questions and concerns most have when it comes to using machines and not using machines.  What is your belief?  Here are a few things to think about and as a performance coach and I'm always looking for the best tool to get the job done.  Here is my thought on lower body training and is a work in progress.  The method always is about the client not what exercise I want to do that day.

1.  Seated leg press-  Most have backrest which do not allow the natural curve of your spine and promote lumbar flexion.  Maintain normal curve and avoid using knee flexion that causes marked lumbar flexion.  Careful as the weight returns on the eccentric to avoid a rounded back.

2.  Smith machines-  Careful with your back as sometimes the machines forces your back to round to get the movement done.

3.  Do you have proper ankle tri-plane movement ?  Should you work on this first to avoid injury?  I believe so.

4.  Free standing squats vs the hack squat-  Hack squat machines can put a lot of stress on the knees and are bad exercise to take the place of the free squats.

5.  Where should you place the weight when doing squats?  As a general rule I believe in getting two leg and one leg ROM better before doing an sort of weighted squats.  What stance do most athletes and people need?    The deep athletic stance is crucial for everyone so is it worth the risk on the back to load the spine with weight on the back and do the old school barbell squat?  Can you get more benefit by doing single leg squat and goblet type squat and save the back?

More on this subject later but remember how you train will not only effect you after the workout but years down the road.  The back maybe be fine after your work and hurt a little but in time you will do damage to your back which can limit you in life and sport.

Coach B Meyer

                                                       WOW is all I can say

Cross-Training Continued Part II

General Fitness and Training for Sport

1.  Devise a program for general fitness will interact negatively with training for other fitness qualities.
2.  Prolonged emphasis on cardio conditioning will decrease strength, hypertrophy, and power.
3.  Usually it is inappropriate to perform endurance before strength and speed training.
4.  Recovery from bursts of activity do require cardio and long term energy system however most sports that are field/court sports require short and intermediate term non oxidative systems.
5.  What are you training for?
6.  Is cross-training best for sports or just a fun good workout?
7.  Cross-training setting loads, training periods, volumes and rest periods must be planned and often large class settings don't take this into account for the athlete.
8.  Back to playing sports after any injury should be done by a physical therapist before any training has begun with your performance coach.  The issues I have with most coaches is they don't test the athlete they relay on the PT to say its OK to get back to your sport.  I often have girls with ACL issues and they still have large imbalances and they think its OK to return, I think not !
9.  A large imbalance after injury is common but its needs to be addressed and most programs and especially cross-training programs don't address this.
10.  Is your cross-training making you stiff or causing you pain in certain areas
11.  I love cross-training ass kick workouts but also want you to think about what is best for your goals and your sport even if its the game of life.

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Stack Magazine

When to use cross-training

Currently there is a big buzz about cross-training and circuit training.  Is this effective for the athlete or just for the general population?  I will try and write more on this topic but wanted to give you athletes something to think about when you start your summer training.

1. Is cross-training preparing me for general fitness or my sport?
2. Is my sport an endurance sport and should a combination of power then to strength be done during cross-training?
3. Is it effective to combine fitness with my strength training program?
4. When should if at all cross-training be put into my strength program?
5.  Does cross training address my long term goals to short term method of training?
6. What does my sport require and does my cross-training method address the issues I need for my sport?
7.  Did I get hurt last year and where should my training start?
8.  Does my coach address my issues and concerns I had last season or just go into his or her progressions?
9.  What tests are done before I begin my off-season training?
10.  Does your skill coach or sport coach think they are a performance coach and put fitness into your program?  If so when is this counter-productive to your practice session?  Is this ok to put fitness into your skills practice?

I'm not taking one side on this topic just trying to make you athletes and cross-training lovers think about what your goals really are for your sport.  Here are my thoughts from some of the best in the industry and also after reading and having 12 plus years in training athletes.  I'm always learning but wanted to share and make you think about what your off-season training should look like or not look like.


TO BE CONTINUED

Coach B Meyer

The Intern

The past few weeks has been crazy with the new room coming together, suspension training classes, and my business partner getting the Chia Drink off and running.  I just want to thank all the help I've received from Kamari, Anne, Mark, and Hanna.  I don't say enough but I appreciate you all and am lucky to have you by my side daily.  Suzanne the MAT specialist is a bonus and she adds to much from her expert knowledge to her great personality.  Thanks guys.

A few words from Hanna who has been shadowing and interning with the B Meyer Training Center.

Weeks Reflection

Over the past couple weeks I have continued to learn a lot at the Bryan Meyer Training facility. Last week I began to learn about progressions and how to fit them into the NASM training model. Additionally I got to observe Bryan tweak these progressions to make them more difficult and more personal. I also saw how Bryan would regress an injured client, putting her through physical therapy like sessions before he can progress her back to movement/strength training for basketball.

Bryan also had me research some of the people he looks up to in the industry and see how he borrows and tweaks progressions to fit his training beliefs. Both are performance coaches that Bryan studied when he started out. These coaches and Bryan share a basic principle that there is more than one way to effectively train.  If you have been doing the same workout progression for over a few months then you haven't gotten better.  The faster you can get some from A to Z the better never be afraid to make mistakes.

One day I was able observe a session with Suzanne. Suzanne practices Muscle Activation, a technique that is designed to evaluate and treat muscular imbalances. Before watching and listening to Suzanne, I had never heard of this particular practice. However on the surface, it appears to be a successful way to treat chronic pain and injury.

Lastly, for the past two Mondays, I have been able to help out Anne, Bryan’s new Suspension Training Coach. Anne has taught me how to properly practice suspension training and how to put together a suspension training work out.  If you haven't contacted Anne on facebook or checked B Meyer Training fan page be sure to see this class is the only one like it in Orlando.  Anne has been working with Coach B on becoming the new Program Coach and I'm excited to learn from her and Coach B on using his pre-made programs for everyday people.  The problem I see with most gyms is a cookie cutter program for everyone and Coach B has made specific programs to address everything and everyone from Dancers to moms and dads.  As more people see and feel the benefits they will be sure to come back to the gym to continue their fitness journey.  As soon as you finish one program you can start a new one and reach that athlete in you.  Coach Anne has just started training herself on the Skinny Strong Athlete Program and I'm sure she will update Coach Bs blog with updates on how her journey is going.  Lets see what you can do Anne with this great program.  Look for more updates guys and we will see you at the gym.

Hanna

Views from B Meyer Training Intern

Words from a B Meyer Intern

Vince Lombardi once said, “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” It is the quote which comes to mind as I reflect on my first week of interning at B Meyer Training. I was able to see dedication from Patric Young, matched by the dedication of Bryan who is determined to help him achieve his goals. Knowledgeable instruction backed by state of the art equipment guarantees success---if only the person is willing to make the commitment. The lessons learned at B Meyer Training are those that one can rely on for a lifetime, long after the glimmer of professional sports is gone, and replaced by the pragmatism of life. The desire to succeed, face new challenges and never ever quit, transcends sports. These are the life lessons that Bryan tries to instill in everyone who enters their doors. A sound mind and a sound body work hand in hand.

Bryan and his staff have created an atmosphere of encouragement and plain old friendliness that inspires confidence in their clients and keeps them coming back again and again eager to push the limits. Personally, I look forward to being there every day and greatly appreciate the opportunity to learn from those who are as passionate as I. 

Words from Coach B Meyer

I want to thank Hanna for her work this week as I put her into the mix with some intense personalities and different situations.  To be young and experience how B Meyer Training strives for excellent is great and I thank Hanna for those nice words.  In no way is the system complete @ B Meyer Training but we are trying to improve and strive for excellence everyday no matter an athlete like Patric Young or the super moms and dads that come through our doors.  Hanna will be shadowing other trainers in the Orlando area outside of B Meyer Training and I will be sure to put her thoughts good and bad on my blog.  I'm not into hiding anything and feel the truth only makes us better good and bad.  Let us look forward to hearing more from Hanna in the future and helping other interns around the US and  beyond to learn what she thinks.  I know she is only a college intern but a dam smart one.   I may have more knowledge in my setting but the short time I've known her I can say she will be successful in whatever path she chooses.   Hopefully you young kids can relate and learn from her thoughts or at least give you some things to think about on your career path.  Pass this blog along to your friends who have an interest in Performance Training and I look forward to hearing your views.

Coach B Meyer (still sad from the Orlando lost)

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 ADIDAS

You Can't Replace Time

The past few weeks I received a bunch of emails from performance coaches and also college/high school kids wondering what route to take to be a performance coach.  I don't know everything and am always trying to get better but here is some quick and useful advice that worked for me.  Advice is great but if you don't put it into action it does nothing.

1.  Surround yourself with people that are better than you in your field
2.  Steal from people take what works for them and make it your own
3.  Study the best in the business
4.  Have a system for your training (NASM still has best outline of how to train)
5.  Ask questions and shadow and watch performance coaches
6.  A degree helps and so does certifications but putting those into action is the key
7.  The smart guy is not always the best trainer.  Just like the best athlete is not always the best coach.
8.  Find a mentor in different areas and people that want you to be better than them. A mentor is great but if he or she holds you down get away.
9.  Be professional and hold yourself to a higher standard.  A quote I like forgot who said it  "others can you can not."  For example when I was playing college sports I did my studies and workouts before I went to the party or movie.  Well, at least most of the time.
10.  You may think you want to train athletes or obese people does your personality fit it and can you mold to find a connection with these type of people?
11.  Never settle and don't be afraid to jump but ask questions along the way you will fall just get back up.

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Last thank the people that have helped you.  I appreciate all the places and people good and bad.  I always learn from every situation.

B Meyer Training Center adds more in May

Starting in May a new performance coach will be added to the team and we will be spotlighting her next week.  She will be taking over the new addition to the center in the coming weeks.  The new addition includes two new rooms with equipment and another bathroom for members and clients to use.  We are extremely excited to add this new person to the team and stop in to meet her before we spotlight this amazing addition.   The goal we have always had is to the raise level and with this addition we have done just that. 

New TRX Class Schedule Starting in May
Along with the new performance coach we will also be adding a certified TRX instructor to take the class to new heights.  Welcome aboard Anne we are very excited to have you on board.  Look for new class times coming on facebook and twitter.

What is the TRX?


Stack Magazine and the B Meyer Training Center
First, congrats to Dwight Howard with another NBA Defensive Player of The Year Award for the third year running.  Second, Dwight was also on the cover of this month Stack Magazine and Stack.com.  This site and magazine is for the athlete and fitness lover.  Please check out the videos and training tips from Coach B and Dwight and see how he prepares for the NBA season.  Let's go Magic.

Click these links to see the training videos and more.

Stack 1

Flip the Switch

Stack 2

Core Training with Coach B and Dwight