Zone Ready Press Release 1.21.10 Get Real Los Angeles, CA – On occasion ZoneReady Coach Chris Gizzi is tasked by Muscle & Fitness magazine to lend some insight on training from an athlete’s perspective. In this article that graced the pages of a recent edition, Coach Giz gives weaves the brains and brawn and sheds some light on how to maximize workout results when adversity strikes. Check out the unedited version: Optimal vs. Realistic Training Getting the most out of your workout – and out of yourself! By Chris Gizzi, NASM-PES, NASM-CES, USAW Every high performance and strength & conditioning coach strives to get the most out of his or her athletes. Long hours of research, preparation, and practical testing create a detailed training program that takes a high level athlete from cruise control into 6th gear. Too often, this optimal training program is never followed through in its entirety. Nagging injuries, scheduling conflicts, low energy levels, and even lack of proper equipment get in the way – sound familiar? We are all limited by these “detours” at times; this is a fact of life. But avoid making excuses, get mentally tough and try some of the tips elite and professional coaches use to get the best out of their athletes when sometimes their most isn’t available: For nagging injuries—Avoid any exercises that cause pain or discomfort. If your symptoms persist for more than 2 weeks – please see your doctor or a specialist. If the aches and pains are tolerable, follow these  steps to continue your training: First, lower the weight you are using. Please check your ego – if you continue to push through this “bad” pain, an injury isn’t just a matter of if it is a matter of when. Second, to get the “good” pain back into the exercise – slow your tempo down. Lower the weight in 4-6 seconds, and raise the weight in 2-3 seconds. Perform as many as 20 reps like this and you’ll get the pump you’re looking for. Besides a blistering burn in the bigger muscles you’re training, the smaller stabilizing muscles around the joint(s) in motion will also be strengthened which can reduce injuries. . For time and energy constraints—Total body circuits are the way to go. After a light warmup, think of at least three exercises you can string together one right after another. Avoid setting up multiple stations or having multiple tiers of weights available. Instead, pick one weight for the entire circuit which takes between 40 seconds and 2 minutes to complete. Choose three or more exercises, 5-20 reps per exercise, for 3-5 sets with as little rest as needed. Here’s a quick example of a total body circuit: 1. Dumbbell Deadlift – 20 reps 2. Dumbbell Hammer Curls – 10 reps 3. Dumbbell Front Squat (Keep elbows high with weight stacked on shoulders) – 10 reps 4. Dumbbell Shoulder Press – 20 reps If the circuit thing isn’t your bag – keep your exercise selection focused on complete primal movements rather than isolation exercises. Choose seated rows over bicep curls, bench press over chest flys, lunges over leg extensions, etc. When time and energy are limited, multi-joint movements give you more bang for your buck. Limited equipment—Even pro athletes and their coaches have to be inventive when they are traveling or if a certain exercise/piece of equipment is troublesome.  Pushups, pull-ups, lunges, and other bodyweight exercises are proven methods for creating functional strength. Furthermore, they are a nice shock to the system if you have been hitting the iron relentlessly. If there is some equipment, make the most of it. A different pulley system on a machine may create a unique angle or provide a resistance variation that can lead to some new gains. Break out of the box; variability is a key ingredient to gaining muscles, burning fat, and staying functional. It is often without fail that adversity tests commitment to our goals. We would all love 70 degrees and sunny every day, but that’s not life in the training world. Realistic training is doing your best with what you got on that day. You will find that by altering your old habits; you develop new ones that lead to bigger and better gains than you thought possible. Stay hungry, train hard and train smart. |
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