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?