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Plyometric Progression

PlyometricProgression

 

During cyclic jumps, participants were motivated to maximize the ratio between vertical height or horizontal distance and ground contact time.

For acyclic drills, participants were motivated during each jump to achieve maximal intensity vertical height and horizontal distance.

 

Reference:

Effect of Progressive Volume-Based Overload During Plyometric Training on Explosive and Endurance Performance in Young Soccer Players

 

By |February 2nd, 2016|Uncategorized|Comments Off on Plyometric Progression

Nutritional Guidelines

Printable-Workout-Nutrition-Infographic_Page_1 Printable-Workout-Nutrition-Infographic_Page_2 Printable-Workout-Nutrition-Infographic_Page_3

By |February 1st, 2016|Uncategorized|Comments Off on Nutritional Guidelines

Endurance Athletes & Strength Training

There are many reasons why endurance athletes benefit from strength training. Check out our infographic to learn more.

Endurance Athletes & Strength Training - Peak Condition

By |September 21st, 2015|Athletic performance, Peak Condition, Strength Training|Comments Off on Endurance Athletes & Strength Training

Cross Training For Endurance Athletes – Event

On Wednesday, June 24th (6:30-8:00 PM) Paul Collins is offering a FREE hands on lecture on cross training for endurance athletes at Peak Condition.

For a quick overview of the lecture content watch this 7 min video.

Cross training for endurance athletes is highly misunderstood. This lecture will provide insight into what you should be doing to optimize performance and prevent injuries. The first 30 minutes will be lecture followed by 45 minutes of training. Due to the hands on nature of this event we will be limiting attendance to 15 athletes.

The Details:
Sign-up Required – due to limited training space
– Wednesday, June 24th 6:30 – 8:00 PM
– 30 Min Lecture
– 45 Min of Training (bring or wear appropriate clothing)
– Limited to 15 athletes
– Location: Peak Condition
– Food provided

Improve your performance, Sign-up.

By |June 8th, 2015|Uncategorized|Comments Off on Cross Training For Endurance Athletes – Event

More than just a Personal Trainer

More than just a personal trainer

Peak Condition – helping you train harder and smarter – written by Paul Collins

In the realm of health and fitness there are many different professionals – personal trainer, strength and conditioning coach, nutritionist and instructor to name a few. At Peak Condition we most resonate with Strength and Conditioning coaches. Most of this comes from the personal training philosophy and the atmosphere within the facility.

Personal training and much more at Peak Condition

A personal trainer and much more at Peak Condition.

The focus is always on individualized goals and needs. All our athletes/clients are provided with unique workouts created to maximize their continued progress.  In addition to a tailored workout program each client is given nutritional tips and guidelines. With the right mixture of science, attitude and motivation Peak Condition offers an experience that fuels results. To us this embodies what a strength and conditioning coach should provide; however, there is a lot more to it. For us there are 4 important components that we expect out of all of our coaches – roll models, professionals, therapist and educators. All of them are essential for providing athletes with the best results and experience. Today I wanted to talk about education and easy ways to keep up to date.

I expect to stay on top of my CEU’s, it’s simply part of my job. It also happens to be something that I fully enjoy doing, perhaps to a fault. In the book Outliers, Malcom Gladwell talks about 1000 hours being a factor that contributes to high levels of success. I don’t know if this is true but I do know education plays an extremely important role at Peak Condition. Our athletes need to know what nutritional plan is best for them, which lift are most appropriate during specific times of the year or optimal sleep routines to maximize their training effect. Take into consideration they also have full time jobs, kids and a regular life to live. I know they don’t have 1000 hours to become experts but there are efficient ways stay up to date on health and fitness topics.

Here are a few ways to help you stay educated:

Use technology to your advantage:

I personally have found Feedly to be extremely valuable. It’s a webpage aggregator that you can use as an app or on a web browser. Instead of jumping from site to site you can see all articles on one page. It also lets you categorize sites for easier browsing.

If you didn’t know it Peak Condition is on InstagramFacebook, Twitter and Google Plus. If you don’t follow us already you’re missing out on daily tips, articles, motivational Monday, and quotes of the day.

Read / Listen:

I have a personal goal of reading 3 books per month this year and so far I am on track.  If you interested in a specific topic ask professionals in that area to recommend a book. Here is mine for strength training, Mark Rippetoe put together an easy read: Starting Strength – Basic Barbell Training. If you’re a new personal trainer pick it up.

Listening to audiobooks is another personal favorite of mine. Audible and Smart Audio Book are both great apps, which allow you to listen at increased speeds for time efficiency. In fact I just finished Contagious: Why things Catch On by Jonah Berger. I found it extremely insightful and enjoyed listening to it. If you like the Heath brothers you’ll get a kick out of this book. It is designed more for business owners/managers but I think anyone could learn something from it.

Professionals:

Searching for professional help is an obvious solution. You wouldn’t be reading this article if you didn’t have a desire to educate yourself. At Peak Condition we have the luxury of having great coaches and we all constantly learning from each other. If you need a personal trainer or strength and conditioning coach in Portland or would like to refer a friend into the facility contact us: Get Started

Teach Someone Else:

One of the best ways to further your own education is to teach others. I believe that if you can’t simply and fully articulate something you don’t know it well enough. Teaching provides a great opportunity to see how others persevere something. We see it frequently when teaching an athlete a new movement pattern. Because everyone learns slightly different (visual, auditory, or kinesthetic), in order to train a client we must be able to teach the movement in all 3 learning styles. This takes a much better understanding of the exercise (material) than just being able to do the movement. This is one way teaching can enhance your own knowledge.

To improve in life or sport you don’t need to use all of these strategies. Simply implementing one of them will help immensely over the long term. Aim for a 1% improvement every day, you’ll have better retention and won’t burn yourself out.

What would you like to improve in your life and which strategy will you use to get there?

By |October 13th, 2014|Peak Condition, Personal Training, Semi Private Training, Strength Training, Training, Uncategorized|Comments Off on More than just a Personal Trainer

Healthy Eating – Nutrition for Success

Peak Condition – helping you train harder and smarter – written by Paul Collins

Last month the coaches at Peak Condition put together a Nutrition Night. The primary goal was to give our athletes an idea of what we do day to day to stay health and preform at a high level.

SumoDL355x3 on Vimeo. Unfortunately this was far from a PR but it is progress as of late.

This whole night was started because Quinn (he’s a personal trainer at Peak Condition) and I were talking about our personal approach to eating bacon nutrition in front of a couple clients. After about 5 minutes our client suggested that we offer this information to everyone in the Peak Condition family. A few months later our nutritional night was a great success and we’ve had a lot of positive feedback asking for more similar events. It just goes to show you that bacon can lead to more than just a delicious meal.

Nutrition - Breakfast of choice.

Nutrition – Breakfast of choice.

You might be thinking that this post was just an excuse for me to talk about bacon. Well, you’re right but I also have additional information from the nutrition night that I thought would benefit those who weren’t able to attend.

Flywheel approach to nutrition

My main topic was about what I call the Flywheel approach to nutrition. The basis of a flywheel is that once it gets moving momentum makes it much easier to spin. This “bike” was my first glimpse into the power of the physics of a flywheel.

Nutrition Flywheel

The flywheel approach to nutrition

At the nutritional night I told the story of playing around on this bike (it is actually a stone sharpener for tools) my Dad had in our basement when I was about 8 or 9 years old. The shortened version is that it was extremely hard to get moving. Apparently my 50lb frame didn’t help. However once I grinded out a couple slow rotations it gained speed and after a couple more it was spinning without much effort. Think of it as trying to bike with a gear that is too hard initially but when you get moving it becomes much easier. What does this have to do with nutrition? The flywheel is hard to move and every push matters, not one push is more important than another when getting started. Nutrition is the same way. There isn’t one meal or one type of food that will get you moving or eating for nutritional success. It takes the consistency of healthy eating over multiple meals/days before you have momentum. In addition just like one push didn’t get the flywheel spinning one food won’t make you healthier. There are guidelines that are important but to say blueberries are better than raspberries or kale instead of spinach simply does not make sense.

What are our guidelines?

EAT. WHOLE. REAL. FOOD. PERIOD.

The less processed the better. If you can’t hunt, fish, pluck, grow or ferment it avoid it. The goal is to create a lifestyle not a diet that you plan on ditching in 3 weeks. Batch cooking is an essential part of my nutritional plan. Every Sunday and Wednesday I spend about 2 hours cooking. This process saves me HOURS of time during the week. Instead of eating out every meal I spend 5 minutes in the morning and pack all the food I’m going to eat that day in glass snapware.

Wednesday or Sunday Cooking

Wednesday or Sunday Cooking

Daily Meals

Meals for a day

Keep in mind that I still cook breakfast and dinner at home. I try to leave most of my batch cooked food for when I am at Peak Condition or away from home. As far as grocery shopping one of the most helpful tips I can give someone is to shop the perimeter of the store. Chances are you won’t find anything of value in the frozen food section. Stick to the produce and meat department (ideally free range, grass fed, minimally processed meats).

Funny side story, a couple days after the Nutrition Night I asked my Dad if he remembered the flywheel tool from the basement. Not only did he remember it, he still has it. The photo above is the exact same one I played on as a kid and apparently he still uses it.

For more training/nutritional tips follow us on TwitterGoogle Plus and Facebook. 

By |March 17th, 2014|Athletic performance, Nutrition, weight loss|Comments Off on Healthy Eating – Nutrition for Success

Schedule it

Recently I finished a book called Managing your Day to Day by Jocelyn K. Glei. Many of the concepts are extremely relevant to entrepreneurs/artists. It discusses strategies for planning your day but it also incorporates an abundance of information about creativity and achieving goals.

ManageYourDay.to.Day

How does this help you? It motivated me to get my day planned out much more efficiently, which means I have more time for writing blog posts to help educate/motivate/entertain you.

What are your primary goals? This can be personal, professional or both. For example, my professional goal was to expand how many clients/athletes are exposed to the science based training environment at Peak Condition, while still providing the best training experience in Portland, Oregon. With the goal in mind you determine what actions need to be taken. Then perhaps more importantly you schedule time for those actions. A simple example just occurred with a PC athlete who has a goal of losing weight. Their action item was to become more active during the day. I told her to schedule 30 minutes of walking during lunch. It’s not complicated but life has a way of getting in the way if you don’t have time blocked off.

I’ve noticed two huge reasons scheduling helps.

Stress management: Just like you experienced in school, the stress of a deadline was often worse than actual doing the project. When you have regularly scheduled time specifically for working towards a goal the stress associated with it disappears. I believe this happens for 2 reasons. One, you know you have time to work on it. When I don’t have time for a project it always raises my stress level. Second, the schedule provides a finite time to work. I’ve found that if you give yourself 3 weeks to get a project done it will take you 3 weeks. Even if it’s really only worth 1 week or sometimes 1 hour of time!

Improved Productivity: This builds a little off having a finite time scheduled for an activity. Our lives are inundated with technological distractions, Facebook, twitter, Instagram, Youtube….the list goes on. My personal distraction is either Superhero trailers (Spiderman, Captain America, X-men) or strength and conditioning continued education. It turns out that scheduling productive time is only half the battle. The other half is resisting distraction. When possible I find it helpful to remove the temptation by writing on paper instead of typing or disconnecting the internet, plus I always put my phone out of reach face down. This way I can’t reactively look at it or see the flashing notification light trying to distract me, because it can wait.

Perhaps the most valuable part of all of this is Happiness (what happens when I read Calvin and Hobbes). Less stress and more productivity always makes me feel better.

“Laziness may appear attractive, but work gives satisfaction.” – Anne Frank

Through his simple process I’ve developed a much better work to life ratio, which in return has helped me with the quality of my life. Instead of wishing there were more hours in the day become more efficient with the time you have. What is your goal? Schedule time for it, determine what steps you need to take and remove distractions. There is a reason we prefer to have all our athletes on a regular schedule for their personal training programs, it works.

More important than food?

Two of the largest factors that affect how I feel and preform is my nutrition and sleep. I’ve found that quality sleep is highly underrated by most Peak Condition athletes. Most people know that food is important, whether or not their nutrition reflects that is anther story. However many don’t appropriate or understand the roll sleep can play.  Theoretically I could live longer without food than sleep. Which reminds me of my first and only attempt to fast.

A couple of years ago after watching the movie 127 hours. I wanted to see what it would feel like to fast. Keep in mind that I am very accustom to eating every 3-4 hours and during this time I was training for an Ironman (looking back this wasn’t the best time to attempt a fast). The day started normal with a 4 am wakeup (which was WAY too early considering I didn’t have to cook breakfast or pack food for the day), road my bike to Strada then started training clients from 5:30 – 11:30am. Now by this time I was fantasizing about food and had a huge case of hangry (hungry and angry). Next I went through a 60 min strength training routine that was pathetic and not just because I was weak from too much cardio but my energy level from a lack of food was brutal. 15 minutes after my workout (12:45) my fast came to a delicious end with a plate of Lebanese food that had never tasted better. It was an epic failure comparable to the Twilight saga.

Despite a negative experience with fasting many people use it effectively for weight loss and every day eating habits. Sleep is another story. I haven’t heard a single athlete come into the facility and say “I feel amazing after only getting a 4 hours of sleep.” Sleep deprivation has a host of correlated effects; increased bodyfat percentage, more issues with insulin sensitivity, impaired cognitive function, and even a disproportionate decrease in lean muscle mass when eating a caloric deficit.

Knowing the potential negative are important but I prefer to focus on the positives. Here are a few things which make sleep awesome.

–          Improves your memory performance and creative problem solving skills.

–          Increase athletic performance.

–          Triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration.

–          Sleep cuts your risk for the common cold and other basic illnesses.

–          Sleep makes you more resilient to daily stress.

When new athletes come into Peak Condition sleep and nutrition are always talked about. If you want to improve all aspects of your health and fitness both are highly recommended. In fact the results will be comparable to transformers + dinobots….

By |February 5th, 2014|Peak Condition, Personal Training, Semi Private Training, Strength Training, Training, weight loss|Comments Off on More important than food?

EST

With the recent addition of our Energy System Training (EST) program there have been a lot of questions about what exactly EST is; here is the first of a two-part series to help explain.

Many of the athletes/clients at PC are involved in endurance-based sports, through our strength-training programs they have realized greater success and feel the benefit of increased strength and power. This study gives a perfect example of how endurance sport athletes highly benefit from increased strength and power. However as a Strength and Conditioning coach I can’t ignore the conditioning side of things. Thus the creation of EST.

For the sake of simplicity I’ll say there are three primary Energy Systems that our body uses: alactic, lactic and aerobic. Each is responsible for energy production although how and when they are used is dramatically different.

Alactic – This system is capable of producing the most energy in the least amount of time but it only lasts for a short duration, 5-12 seconds. Power exercises come to mind with this system; for a track analogy, the 100M will represent the alactic system.

Lactic – Energy production with this system involves more chemical processes than the alactic system, consequently it can’t produce energy quite as fast but the duration of sustained energy is slightly longer, 15-90 seconds, think 400M.

Aerobic – While the other two systems can function without oxygen the aerobic system can’t. It’s the least powerful in the short term but it allows us to perform for hour and hours. Even though it’s not the most aerobic activity possible, consider Ashton Eaton’s 1500M performance at the London Olympics to claim gold in the decathlon!

Because the three systems create energy at different rates and durations it’s important to train the Energy System most influential to your training goals or sport, however there can be a lot of cross over between systems. A common mistake is to think that the three systems are either “on” or “off.” This couldn’t be further from the truth. Instead they all contribute to total energy production through almost all periods of exercise. A great example of this is in a 400M sprint where almost 50% of total energy is produced aerobically.  Most people training for “general” fitness will benefit from training all three systems, which will make you a more well rounded athlete or potentially a superhero:

**I am Spiderman of course**

In the last decade the fitness industry has shifted away from steady state cardio for more flashy forms of cardiovascular training (intervals). There are a few driving forces for this:

1. Everyone is too busy. Today’s world is full of instant gratification with no time to waste, unless you count the 10.5 billion minutes spent on Facebook daily…by the way visit Peak Conditions page to see more superhero photos!

2. High injury rates associated with high volumes of steady state cardio (running for most people) have been well documented.

3. A certain injury prone and most of the time careless “hardcore” fitness craze is all about high intensity short workouts. And no it’s not dancing Gangnam style.

Despite the latest fitness craze, all three systems are important to being a balanced athlete.  I call our program Energy System Training because it is intended to condition an athlete or client to be able to meet the energy production demands of their sport or fitness goal. For most sports, training will involve a combination of the three systems sequenced together at the appropriate time.

Part 2 will discuss HOW you train each of the three energy systems…

Signs of a good workout…

Two of the most common requests I get from new clients in regards to their workout is:

I want to sweat and get sore.

My typical response is something along the lines of this…

 

Perhaps that will be my response when gray jumpsuits are back in fashion. However for now I take that opportunity to educate new members of Peak Condition.

Sweating provides some great health benefits such as, improved circulation and increased metabolism; however depending on your personal goals it may not be an important part of your strength training program. For example, a cyclist looking to improve their performance on the bike won’t be lifting with a continuously elevated heart rate and consequently probably won’t be dripping with sweat. Instead they will be working on gaining maximal strength and rate of force development (RFD). Which is achieved with proper programming and in the cyclist’s case involves longer rest periods (60 – 120+ sec).

On the opposite side of the spectrum is someone who doesn’t do any cardiovascular training on their own and needs it in their program. Due to time constraints they won’t be running on the treadmill for 45 minutes, instead I’d program another form of Energy System Training (EST). I use the term EST because there are many different ways to train your cardiovascular system and each way produces a different physiological effect.

The standard method that most people use is steady state cardio or as I classify it the Aerobic Energy System.  However, two additional systems can be trained with “cardio” workouts: Anaerobic Alactic (also known as the Creatine Phosphate System) and Anaerobic Lactic.

I’ll cover EST in another post soon…

In the case of someone needing Aerobic training they definitely should expect to sweat and perhaps even need this headband…

 

Because as my wife said after watching The Avengers with me “The Hulk is my favorite!” (Which I have to say is amazing and if you have an uncontrollable fascination with superhero’s as I do, it’s a must see.)

Soreness is just as misunderstood as sweating. How fit would you feel if every time you ran/cycled or rock climbed you were unbelievably sore? Yet when it comes to strength training there can be an expectation of just that, soreness that makes it painful to move. I’m all for working out as hard as possible if that is the goal of that workout, however that doesn’t not mean that you’ll always be sore. Here is an example from one of our PC clients:

This client comes in 3 times per week. Consequently she has one day that’s primarily lower body, which is the day I’ll be talking about.

Week 1:

3 Leg exercises (Elevated Dead lifts, Squat to box, Hip Thrusts)

Total Volume (Sets x Reps x Weight): 1260 lbs

Week 2:

3 Leg exercised (Elevated Deadlights, Squat to box, Hip Thrusts)

Total Volume (Sets x Reps x Weight): 1445 lbs

There was an additional 185 lbs of work done during week 2, yet it leads to very little soreness compared to week 1. This is a perfect example of programming enabling more stress (total volume) to be put on the body which is a vital part of developing fitness without creating mass amounts of soreness. Who do you think has more lower body strength?

Stacey: Total Volume of 1260 with A LOT of soreness

Becky: Total Volume of 1445 with very little soreness

Naturally you’d say Becky, however does the lack of soreness decrease the effectiveness? No, in fact it increases it because after week 2 Becky was able to be more active without having soreness slowing her down for a couple days. Which day do you think she got a “better” workout..?

The goal should not be to be sore after every workout. The goal should be to build on your workouts to gradually increase your fitness level, regardless of your specific goals. Keep in mind that working out doesn’t increase your fitness; RESTING is where the increase in fitness is achieved. Workouts break your body down, resting builds them back up. If you are constantly breaking down the muscles with high volumes you won’t give them a chance to rebuild.

 

By |September 21st, 2012|fitness, Peak Condition, Semi Private Training, Strength Training, Training|Comments Off on Signs of a good workout…