More importantly, a coach’s job is to help reduce injury both on and off the field. New York University Head Strength and Conditioning Coach and Assistant Athletic Trainer, Joe Mosher (M.Ed, ATC, CSCS, USAW) feels that:

“We have a duty to our athletes to provide them with a program that not only helps enhance their athleticism but also, and maybe more importantly, provides them with a higher level of injury resilience than they had before. I base everything on the idea that if my athletes are healthy and can compete, then they have at least some chance at winning, regardless of who we play. If they are injured and cannot compete then they have zero chance of winning. Even a one percent chance of winning is still better than a zero percent chance at winning.”

No matter how much stronger, bigger, and faster your athletes are compared to the opposition, if they aren’t healthy, they don’t play. Add these five exercises to your programming to give your athletes the best chance at staving off injuries and staying in the game.

Disclaimer: The content on Breaking Muscle is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. While many of our contributors and experts have respected certifications and degrees, and while some are certified medical professionals, the opinions and articles on this site are not intended for use as diagnosis and/or treatment of health problems.

Eccentric Hamstring Slide

• What: Hamstring eccentric strength and posterior chain engagement.
• Why: Whether you are an athlete, runner, or fitness fanatic, your hamstring health plays a pivotal role in performance. The hamstrings are a critical component of force development for jumping, running, pulling, Olympic weightlifting, and strength training. Additionally, the hamstrings work to decelerate and absorb muscular force throughout the landing phases of the running/gait cycle and help to stabilize the knees and hips during open chained activity. Without proper hamstring health in both the concentric and eccentric phases of muscle actions, you could be leaving your athletes and clients open to nagging injuries, such as muscle pulls and strains and loss of training development.
• How: Perform this exercise either in the corrective or accessory segment of the workout. The key to doing these is to have controlled lengthening (eccentric) of the muscle, keeping tension and full range of motion (ROM) throughout the movement. Try adding these into your training regimen twice per week, for 2-4 sets of 10-20 controlled (2-3 second eccentric) reps.

90/90 Breathing

• What: This diaphragmatic breathing technique from the Postural Restoration Institute is great for teaching athletes and clients correct breathing and bracing during lifts and in life. Poor breathing techniques can create stiffness and pain in the neck, shoulders, pectoral muscles, lumbar, and anterior hip. This stiffness, combined with intense exercise, can lead to serious injury if left unnoticed.
• Why: The ability to brace and breathe through the diaphragm and abdominals is key to more stability and joint function in the hips, shoulders, and spine. By teaching athletes how to breathe under both non-stressful and stressful situations, they can improve performance and decrease the likelihood of injury during running, contact sports, overextended and rotational movements, and life.
• How: Perform this breathing protocol in the warm-up routine prior to resistance training. This exercise is a great way to mentally prepare athletes and clients to become more in tune with their breathing. More importantly, it gives them the core stabilization they need to perform optimally and safely.

X-Band Walk

• What: Glute activation, hip external rotation, and hip/knee/ankle stability.
• Why: Glute development is critical for hip health, which is a key player in deadlifts, squats, Olympic weightlifting, jumping, landing, and running, as well as power production and injury prevention. Additionally, the glutes stabilize the hip and knee joints, which tend to be susceptible to injury without adequate stability.
• How: Perform this movement either in the corrective or accessory segment of the workout. Depending on the band thickness and the position of the straps, the difficulty can be altered based on the athlete. The farther the bands are from the hip joint, the more resistance. Start with a few sets of 8-10 steps per leg, focusing on strong, controlled steps.

Marches and Skips

• What: Running, jumping, sprinting mechanics and leg drive technique.
• Why: The ability to create force is one thing, but most fitness enthusiasts and even some athletes fall short on the ability to apply maximal force using efficient movement mechanics. The result is decreased running speed, economy, wasting of energy, and an increased risk of potential injury. By understanding and engraining sound marches, skips, and running drills in warm-up sets and pre-competition drills, you can teach athletes to not only run faster, but also safer and more efficiently.
• How: Perform these drills in warm-up sets and/or pre-competition drills. It is imperative to teach the athletes to not allow knee extension as the leg drives upwards, and to maintain proper alignment of the base leg under the torso. Additionally, be sure to have the athlete actively pull the heel to the glutes with the hamstring, and drive his or her foot directly under the center of mass.

Arm Bar

• What: Scapular stabilization, rotator cuff stability, and shoulder awareness.
• Why: Whether you are a throwing athlete (baseball, football, softball, volleyball, tennis), weightlifter (snatches and jerks), or avid fitness enthusiast, scapular and shoulder stabilization are critical for optimal force development and injury prevention. The ability to anchor the posterior shoulder will increase the amount of force than can be controlled, decelerated, and ultimately produced at the shoulder joint. Additionally, Mosher states: “[T]he arm bar is a great shoulder disassociation exercise. It teaches the body to move around a stable shoulder. It also trains the rotator cuff in its first actual role of centering the joint as it moves through a full ROM. Lastly, it allows the athlete to develop thoracic mobility at the same time as teaching the shoulder joint to pack tight but still move independently.”
• How: Perform arm bars either in the corrective or accessory segment of the workout. The key to doing these is to have controlled stability of the shoulder as you turn your body. Make sure to keep the shoulder blades and abs tight, as you stay “stacked” through the upper/mid back. Try these out for 8-10 repetitions per arm, focusing on a brief pause at the top of each repetition.

The Proactive Approach

Take the time to address your athletes’ needs by including these fundamental exercises in their programming. This proactive approach will bulletproof your athletes from injury and keep them on the field and in the gym for years to come.

Learn more about injury prevention:

Programming for Injury Prevention: How to Keep Your Athletes Healthy

The post 5 Exercises to Help Athletes (Possibly) Prevent Injury appeared first on Breaking Muscle.

Some of us took advantage of the amazing weather, traveled to new locations, and structured summer workouts into the daily routine to continue to grow stronger, leaner, and healthier. But a lot of athletes come back to the gym after Labor Day not quite in the shape they were before Memorial Day. They might have a few more millimeters of body fat on those skinfolds and pounds on the scale. They might be missing some of their former strength and explosiveness.

In either case, now is the time to either get back on track, or step up your training. With only a few weeks until fall is officially here, advancing your fitness now will allow you to reap the benefits of all that the fall has to offer.

Fall is time for football, but it’s also time for gains in your fitness. [Photo credit: Pixabay]

What Fall Brings to Fitness

Routine

With the craziness of summer settled down and school back in session, our daily schedules go back to normal. That means you can carve out the necessary time to get under that barbell. If you commit to going hard for September, October, and November, that gives you 10-12 weeks to get where you want to be before the holidays come around.

Nutrition

Speaking of the holidays (and the impending dietary transgressions), fall is the time to “pre-game.” Building more muscle and improving your fitness now will allow you to go into the holiday season with a body that is able to turn pumpkin pie, sweet potatoes, and pounds of turkey into rock-solid, high-performance muscle mass. Step up your exercise intensity, add in strength days, and build an overall foundation. Come holiday season, you will be prepared to train insane and take advantage all those calories.

CrossFit Open Prep

The Open is only 6 months away, which means the time to start getting ready is now. Where were the gaps in your performance this year? The next 10-12 weeks are an opportunity to build a better foundation of strength, improve your Olympic weightlifting technique, or learn new skills like gymnastics and bodyweight movements. Shoring up those holes in your game now will allow you to do much more specific work in the CrossFit Open “preseason,” from December to February.

Seasonal Athletes in the Fall

Fall Sports

If you play soccer, football, or other fall sports, you are either reaping the benefits of the training you put in 6 month ago, or regretting that you didn’t. Take notes on where your performance is suffering during the season now, so that you’ll know what to work on when the season is over.

Winter Sports

If you wrestle, play basketball, or another winter sport, this is your preseason. Focus on increasing your overall athleticism for the next 8-12 weeks, in addition to sport-specific skill work and conditioning so that when your season starts, you will be strong and healthy. The work you do now will determine the kind of season you have this winter.

Spring Sports

Spring sport athletes could be reading this two ways: “Maaann, I have 8 months until my season starts.” Or, “Oh man, I have 8 months until my season starts!” I hope you say it the second way, and are excited to capitalize on your offseason training. The best athletes understand that just playing their sport during the season is not enough. These days, to be a starter, to get scholarships, or even make it to the next level, you’ve got to put in the work year-round. Small town athletes can go pro, and small town heroes can be duds. The difference lies in what those athletes are doing day in and day out.

Do the Work Now, Reap the Rewards Later

Taking advantage of the change in seasons to step up your training will give you a leg up on your competition. The end of summer doesn’t mean the end of progress. A sharp focus on your training for the next 10-12 weeks can reset the backslide of a lazy summer, or be a springboard to success in your next competitive season.

So how are you going to get all of that done?

Demystifying Programming for the Everyday Athlete

Coaches: Are you managing your athletes’ training appropriately?

Plan to Win: Speed, Stamina, and Agility for Sport

The post The Fall Training Guide for Every Athlete appeared first on Breaking Muscle.

Why These Workouts Are So Effective

Before I dive in, I want to explain how these workouts came about, and the reasons they are so effective.

I got married almost a month ago in the Dominican Republic, and it was amazing. I was down there for nearly eight days, five of which were before my wedding day. Seeing that I was on the beach with my closest friends and family at an all-inclusive resort, I found it somewhat challenging to stay lean and trim for my big day and to look great for my now wife. I had been training my ass of for the past eight weeks leading up to my wedding trying to gain as much muscle as I could, and the last thing I wanted to do while on my wedding vacation was to work out more.

These workouts are amazing because they fit my vacation checklist:

1. Each workout had to be under 45 minutes, unless I felt great and wanted to repeat a couple more rounds. I wanted to keep time to fish, swim, and lay around.
2. Each workout had to burn calories, as I was drinking rum, beer, and devouring food.
3. Each workout had to incorporate abs, lower back, and arms, as those are not only every man’s trouble spots, but also confidence booster as well (ladies, my now wife hit these workouts with me as well, and she looked fabulous).
4. Each workout had to use minimal equipment, or even none at all. I was in the Caribbean, and the last thing I wanted to do was have to spend hours in the gym instead of getting my fitness on outside (or at least quickly indoors).
5. Each workout had to be repeatable, even multiple days in a row. I literally did these three workouts twice each, nearly back to back to back….to back.

The Beach and Bodyweight AMRAP

This workout was perfect for doing on the beach with my wife, or by myself. All you need is a stop watch. That’s it.

Time Duration: 40 minutes

Type of Workout: Cardiovascular and Muscular Endurance

Equipment: Bodyweight and Mother Earth

Perform four rounds consisting of:

• 5 minute beach run/jog at moderate pace
• 5 minute bodyweight AMRAP consisting of: 20 squats, 15 push ups, 10 V ups or 20 lunges (10/leg), 15 burpees, 10 side plank openers

For the sake of variance, I switched every time between the two AMRAPs. You can view both AMRAPs below. (I didn’t shoot on the beach, since I dropped my phone in the ocean.)

Thruster Party and Bodybuilding Circuits

I was fortunate enough to have an archaic barbell located in the hotel fitness center, so I made do and got in a good barbell session.

Time Duration: 40 minutes (can add beach run afterwards if you like)

Type of Workout: Strength and Hypertrophy

Equipment: Barbell, Cable and Weight Machines

• Barbell Muscle Clean + Push Press x Heavy Triple

After that, my wife and I did a partner thruster workout. We loaded the barbell and completed five rounds of 10 thrusters in a “you go, I go” fashion.

Following both those workouts, we did a quick 20-minute EMOM of four machine exercises, trying to get challenging rep ranges of 8-12 repetitions.

• Lat Pulldown 5 x 8-12
• Machine Close Grip Chest Press 5 x 8-12
• Cable Row 5 x 8-12
• Machine Bicep Curl 5 x 8-12

The Solo Dumbbell Session

This was arguably the hardest workout for me. Maybe it was because I chose to do it outdoors in the heat, or maybe because I did this after a long night of drinking. Whatever the case, it was a calorie blaster, and it left me with one insane pump.

Time Duration: 30 minutes (can add beach run afterwards if you like)

Type of Workout: Metabolic Conditioning

Equipment: Dumbbell (one only)

Perform the following list as a 30 minute AMRAP:

• Burpees x 10
• Single Arm Dumbbell Snatch x 10/side
• Single Arm Dumbbell Front Squat x 10/side
• Single Arm Dumbbell Push Press x 10/side

Get Results No Matter Where You Are

No matter where you are, there are always ways you can be creative to build your own workout program. I recommend scoping out your facilities or environment on day one, and get out a pad of paper. Do the things you love to do (arms, cleans, etc.) and then add some things you don’t like to do but you know are good for you (running and metcons). Regardless, doing anything is better than nothing on vacation, so take what your body gives you and do your best to train hard.

More on maintaining goals during travel:

Stay on Track While Traveling

Headline image courtesy of Pixabay.

The post 3 Amazing Full-Body Workouts for Summer Vacation appeared first on Breaking Muscle.

A Little Time, An Armload of Results

As a coach, business owner, and athlete, carving out time to devote to arm training can be tough. Olympic weightlifting, squats, deadlifts, and large compound movements come before arm training, and always should for those with time constraints. With the help from Marcos Rodriguez, owner of Stronger Fitness, LLC, I developed an effective program to blast my biceps, triceps, and forearms in 30 minutes or less, performed twice per week.

This routine is simple and effective. It is also demanding and requires you to push yourself. After eight weeks, my arms grew 1.75 inches (16 inches to 17.75 inches). I couldn’t fit comfortably in large shirts anymore, and my fiancée couldn’t keep her hands off them.

If you attack this program half-heartedly, your results will be the same. If you want to see how jacked your arms can get before summer, dedicate one hour per week to make it happen. Trust me, you won’t regret it.

Training for a sport doesn’t mean you have to give up looking how you want. Or donuts.

The Arm Gainz for Summer Program

The program is two workouts, each done once a week, and each takes about 30 minutes. Both workouts have three sections (A, B, and C) that take about 10 minutes to complete. Section A and B have two exercises (1 and 2) that are done as a superset (perform A2 directly after A1, then rest). Keep rest periods between sets and sections around 60-90 seconds.

Workout One:

A1: Barbell Curl: 4×8

A2: Skull Crushers: 4×10

B1: Incline Dumbbell Curl: 4×10/side

B2: Triceps Pressdown: 4×12

C1: Farmers Carry: 4x 2 minutes on, 1 minute off

*as heavy as you can without stopping

Workout Two:

A1: Weighted Dip: 4×8

A2: Dumbbell Hammer Curl: 4×10/side

B1: Overhead Dumbbell Extension: 4×10

B2. Barbell Reverse Curl: 4×12

C1: Farmers Carry: 4x 2 minutes on, 1 minute off

*as heavy as you can without stopping

Focus, Attack, Gain

When performing each rep, focus on the muscle working and contracting, rather than unconsciously flopping the weight around in space. Be diligent and strict with form, but still attack each set with everything you have. This is my favorite time of the year to increase training volume and have fun. Train now to reap the benefits in the summer, and beyond.

More Hypertrophy Dos and Don’ts:

• Cardio Doesn’t Kill Gains (and You Should Be Doing It)
• The Secrets to Pain-Free Hypertrophy Training
• You Don’t Need to Lift Heavy to Grow Muscle
• New on Breaking Muscle Today

Photo courtesy of Mike Dewar.

The post Gainz for Summer: 8 Weeks to Strong and Jacked Arms appeared first on Breaking Muscle.

The success or failure of the novice and intermediate lifter at these meets depends on his or her ability to adapt and acclimate to the new sport. Today I’ll discuss the necessary details, and show you how to mentally prepare for the big day.

Me nailing the jerk at a meet. This moment was only the exclamation point on a long, carefully planned day.

Preparing for Weigh-Ins

One to two weeks out from your meet, you should determine where you are with your weight, and in which class you would like to compete. Too often, lifters try to cut too early (or too late), and end up cutting too much weight. Ultimately, this diminishes performance and gains leading up to the meet. Understand the weight classes and where you are to make an accurate and not overly aggressive weight cut.

There are four age groups per gender:

• Youth: 13-17 years old
• Juniors: 15-20 years old
• Seniors: 15 years old and older
• Masters: 35 years and older (with sub-divisions in 5-year increments)

Eight male weight classes:

• 56kg: lifters weighing 56.00kg or less
• 62kg: lifters ≥ 56.01kg, up to 62.00kg
• 69kg: lifters ≥ 62.01kg up to 69.00kg
• 77kg: lifters ≥ 69.01kg up to 77.00kg
• 85kg: lifters ≥ 77.01kg up to 85.00kg
• 94kg: lifters ≥ 85.01kg up to 94.00kg
• 105kg: lifters ≥ 94.01kg up to 105.00kg
• 105kg+: lifters weighing 105.01kg or more

Seven female weight classes:

• 48kg: lifters weighing 48.00kg or less
• 53kg: lifters ≥ 48.01kg up to 53.00kg
• 58kg: lifters ≥ 53.01kg up to 58.00kg
• 63kg: lifters ≥ 58.01kg up to 63.00kg
• 69kg: lifters ≥ 63.01kg up to 69.00kg
• 75kg: lifters ≥ 69.01kg up to 75.00kg
• 75kg+: lifters weighing 75.01kg or more

All athletes weigh in under judge supervision approximately two hours prior to their scheduled start time. If an athlete fails to make the intended weight class, they can compete in the correct weight class that is determined by the weigh-in, or they have exactly one hour to drop into their intended weight class.

Many lifters will try to drop weight to compete at a lower bodyweight class, thinking they will be able to place better. Most athletes can lose 1-2 percent of their body weight leading up to competition, but they must be sure to rehydrate and refuel following their successful weigh-in. Unless you are a highly trained athlete who has prior personal and coaching experience on how to cut weight specifically for power and strength sports, I suggest not trying to drop more than 3 percent of your bodyweight to get into a lower weight class, since you will see marked decreases in performance.

Trying to cut too much weight before a meet will only hinder your power and performance. Get lean, but stay mean.

Planning Your Opening Attempts

Once you have officially weighed in, you will be asked to give your first opening attempt load. This cannot be changed after you give your scorecard to the judge.

Choosing an opening attempt can be tricky. You want to make sure it is a load you can hit consistently in training, even on your bad days. The focus on your first lift is to nail it, get a score in the books, and prepare your mind for a successful second and third attempt. Too often I see people come out on the platform, miss their opening attempts, and bomb all the rest afterwards due to poor confidence. In the event a lifter misses all three lifts, he or she “bombs out,” which means a null score and poor meet performance.

Do yourself a favor and choose a load you know you can hit. I have found for most beginner lifters and meet rookies, it’s best to attempt a lift at around 80-85 percent of their max, something they have hit doubles and triples with in training. 

Fueling for The Platform

Following your successful weigh-in, you will have 1-2 hours to kill. Use this time to fuel your muscles for the high-intensity muscular work to come:

• Replenish Your Electrolytes: Electrolytes are necessary for muscle contractions through the body. Sodium, potassium, and chloride are all vital. Electrolyte imbalances can result in muscle cramps, spasms, improper muscle firing rates, and impaired motor mechanics, all of which are not conducive to optimal performance. Drinking electrolyte powder or prepared sports drinks will ensure the replenishment of electrolytes and water into your pre-platform routine.
• Consume Carbohydrate to Ignite the CNS and Fuel the Muscles: Carbohydrates are the primary source of energy for the brain, with fat and protein being poor and detrimental chronic energy sources. The brain controls every single muscle action in the body. The central nervous system needs to be fully prepared for the mayhem to come once you step on that platform, as weightlifting demands peak power and muscle contraction velocities, motor mechanics, and mental focus. 

A further note on carbs: remember, Olympic weightlifting requires fast-twitch muscle fibers to fire immediately to accelerate the barbell at peak velocities to increase force output. Carbohydrates, specifically simple sugars, are the primary energy source (in addition to creatine phosphate) for those explosive muscle actions.

Be sure to consume carbohydrates throughout your meet day. Your first meal should be comprised of slower digesting carbohydrates like oats, whole grains, and cereals and fruits. Following weigh-ins and throughout the rest of your competition, you want to keep both slow and fast-digesting carbohydrates on hand (yes, simple sugars), such as bananas, candy, Gatorade, and even jelly/jams. Once your muscles and brain run out of carbohydrates to tap into, you will be left with diminished performance and missed attempts for the rest of the meet.

Fuel your body for optimal performance before, during, and after the meet. Yes, that means simple carbs.

Your Progressive Warm Up

Once you have performed your weightlifting-focused warm up, you will want to plan your progressive lift attempts to prepare yourself for the opening lift. Too often I see athletes warm up with too many sets, for too long, entering the platform already under some form of fatigue. The key here is to not be the lifter who warms up the hardest, but also prepares the most efficiently for openers.

Look at where you are at in the lifting order and determine your start time. Begin this progressive lift routine about 20-30 minutes before your first attempt. The tricky part is to make sure you monitor the flow of your heat, to make sure you have adequate time to warm up, but not too much that you get cold waiting. Having a coach is extremely helpful, but in the end, experience will come with time.

Use this progressive lift template for the snatch to prepare for a solid opening attempt:

• Power Snatch + Overhead Squat 1×2+1 @ empty barbell
• Power Snatch + Overhead Squat 1×2+1 @ 40% of opener load
• Snatch 1×2 @ 60% of opener load
• Snatch 1×1 @ 70% of opener load
• Snatch 1×1 @ 80% of opener load
• Snatch 1×1 @ 90% of opener load
• Snatch 1×1 @ 95% of opener load
• Snatch 1×1 @ 97-98% of opener load
• Snatch Pull 1×2-3 @100-105% of opener load

As you can see, the lifts are incremental in order to prepare you for a perfect first attempt. Keep your rest periods relaxed, typically 2-3 minutes between sets.

Nailing Your Opening Attempt

The time has come. The key to nailing your opening attempt is to stay calm and relaxed. The platform can be an intimidating place. Before you step on the platform, take a deep breath, shake out, and exhale. Focus only on the barbell, your set-up, and the one mantra that circulates in your brain. I have always embraced self-talk, and have found it helpful to say things like:

“Let’s Go”

“Hit It”

“Commit” 

Those are just a few. The point is to have an automatic word or short phrase that you can focus on and repeat.

Planning Your Second and Last Attempts

With the first successful lift under your belt (hopefully), you need to plan your next lift. In the event of an unsuccessful opener, you can choose to stay at the same weight or increase. For most lifters, I would have them nail the same weight and get a win under their belt. If you successfully hit your first attempt, an automatic increase of 1kg is given by the judges, in which you can accept or change to whatever you would like. Typically, increases of 5kg and even 10kg are common between the first and second attempts, usually to a load at or slightly higher than your training max. 

The third attempt is completely up to the lifter. Smaller increases are seen for the final attempt if a lifter successfully hit their second lift. In the event the lifter missed their second lift, he or she can try again or increase the load.

Plan your opener at a weight you know you can hit any day of the week. Then you can go big on your second lift.

Repeat the Cycle for the Clean and Jerk

Once you have finished your snatch lifts, there is a 10-minute intermission between the start of the clean and jerk lifts. I highly recommend intra-workout nutrition and hydration to refuel for the final lifts of the meet. Once you have determined your start time in your weight class, repeat the progressive lift routine with clean and jerks, and get to work.

Remember, no matter what happened in the snatch round, this is a new day. The sport of weightlifting takes the best overall total combined score for both lifts, so forget the bad that may have happened in the snatch round, and go HAM on the clean and jerk.

Preparation Enables Meet-Day Success

With your first or next Olympic weightlifting meet plotted out, you have the ability to visualize success on the platform. Mentally preparing yourself for your success has been proven to help athletes find peak arousal and control anxiety, which will allow an optimal environment for muscle contraction, force output, mobility, and performance.

Lastly, I suggest doing a “mock” weightlifting meet in training around 2-3 weeks prior to your competition to prepare your body and mind for the rigors of the platform. And one more thing: have fun. If you aren’t having fun, why do it?

More Weightlifting Competition Tips:

• The Final Countdown: Strategies for Competition Week
• A Step-by-Step Guide to a Perfect Jerk
• The Complete Snatch Warmup
• New on Breaking Muscle Today

Photo 1 courtesy of Mike Dewar.

All other photos copyright Breaking Muscle / Bruce Klemens.

The post A Roadmap and Game Plan for Your Next Weightlifting Meet appeared first on Breaking Muscle.

The lats, traps, rhomboids, and erectors are all categorized as “the back.” Many lifters train pull-ups, rows, and shrugs mindlessly, instead of taking the time to understand the back’s role in nearly all of the formal strength and power lifts.

Add these exercises into your warm-up routines, strength sets, or corrective segments, and facilitate those gains.

Vary the width of your hands when training pull ups to mimic different lifting grips.

6 Exercises to Build a Bulletproof Upper Back: Supine Banded Rows

When: Warm Up and Corrective Segments

Why: This banded variation is perfect for teaching the lats to stay active while simultaneously disengaging the traps, neck, and anterior muscles of the body.

How: 2-4 sets of 15-20 extremely controlled and contracted rows.

6 Exercises to Build a Bulletproof Upper Back: Banded Pulldowns (Kneeling or Seated)

When: Warm Up and Corrective Segments

Why: This banded variation allows a lifter to pack the lats tightly at the bottom of the pull, increasing activation of the middle and lower lats.

How: 2-4 sets of 15-20 extremely controlled and contracted pulldowns.

6 Exercises to Build a Bulletproof Upper Back: Pause Pull Ups

When: Warm Up and Strength Sets

Why: Pause pull ups are some of my favorite exercises to engage the lats for deadlifts, squats, cleans, and snatches. Additionally, varying the grip widths allows me to mimic my lifting grips.

How: 2-4 sets of 1-10 reps. Repetitions can be higher or lower depending on the hold times at the top of the pull up. Think quality over quantity, as endless reps will result in poor form and minimal lat engagement.

6 Exercises to Build a Bulletproof Upper Back: Retraction Rows

When: Corrective Segments

Why: Scapular retraction is needed to anchor the scapulae, allow proper shoulder girdle support, and enhance the stabilization powers of an erect torso. Over time, the rhomboids (muscles that control scapular retraction/protraction) can be weakened or out-performed by the anterior parts of the body (delts and pecs). Performing the rows will strengthen the rhomboids and promote better “packing” of the lats and back.

How: Once you have learned the basics, I recommend performing heavier loading of 2-4 sets of 8-15 repetitions. Feel free to hammer the back, as long as you are locked in.

6 Exercises to Build a Bulletproof Upper Back: Front Rack Holds and Dips

When: Strength Sets

Why: Lat engagement is pivotal in the front squat, clean, and jerk positioning. Too often people fail to rely on the lats and erectors for support, and instead find themselves collapsing like turtles in their lifts. This gem will not only allow you to stabilize loads with the lats, but also will build confidence and comfort under heavy loads. Additionally, you can add a slight dip to simulate the jerk dip and challenge stability under movement.

How: After front squats, take a few sets and build up to a heavy 10-15 second hold, working on bracing the core and settling the lats and traps down the back.

6 Exercises to Build a Bulletproof Upper Back: Bent Over Dumbbell Shrugs

When: Strength Sets and Corrective Segments

Why: The traps and rhomboids help anchor the scapulae and counter the anterior chain, providing postural support and muscular symmetry. By doing these on a slight forward lean/bend, the angle of pennation (angle the muscle fibers run) is more aligned, resulting in greater muscular development and reinforcement of recruitment.

How: 2-4 sets of 15-20 repetitions at a controlled pace. The key is to fully contract and focus on alignment at the top of the shrug.

Due Diligence for Gains

Muscular development in the upper posterior chain (lats, traps, rhomboids, and erectors) will result in postural improvements, injury prevention, and improved athletic performance. Understanding the role of these muscles in all barbell strength and power lifts, bodyweight training, and sport-specific movements will help athletes and coaches achieve next-level performance and health. Lift on, my friends!

More Ways to Bulletproof Your Upper Back:

• An Easy Method to Teach a Perfect Weightlifting Start Position
• Understanding and Growing the “Wings” of Your Upper Body
• 3 Mobility Drills for Solid Overhead Lifts
• New on Breaking Muscle Right Now

Photo courtesy of Mike Dewar.

The post Stronger Lats for Stronger Lifts appeared first on Breaking Muscle.

• Motor mechanics
• Central nervous system activation
• Increase blood flow to muscle and other tissues
• Increase body temperature
• Enhance muscle firing rates
• Increase active mobility

Detailed below are eight individual “primer” exercises that will ignite your central nervous system, enhance your motor mechanics, and develop a sounder snatch. Additionally, I have included a sample snatch warm-up routine using these exercises that you can use before each time you snatch.

Warm up like you work out. Work out like you warm up.

8 Snatch Drills to Develop Speed and Efficiency: 1. Snatch Press + Overhead Squat

Reason: The development of proper overhead and squatting mechanics is vital for snatching. The snatch press + overhead squat will promote vertical squatting patterns and better stability in the catch of the squat.

Technique:

1. Start with a snatch grip on the barbell on the back rack position.
2. With you feet in squatting stance, begin the behind the neck (BTN) snatch grip press. Unlock the knees and hips to simultaneously “press” yourself into the bottom of the overhead squat.
3. This exercise is to be performed slow and under control rather than explosively.
4. Pause at bottom of exercise, and ascend under control.

8 Snatch Drills to Develop Speed and Efficiency: 2. Heave Snatch

Reason: This exercise is used to develop proper overhead mechanics and squatting technique in the catch. It’s a great exercise to use for overload strength development and/or warm-up sessions.

Technique:

1. Start with a snatch grip on the barbell on the back rack position.
2. With your feet in squatting stance, perform a dip and drive, similar to the jerk, to initiate sending the barbell off the body.
3. Unlock the knees and hips to simultaneously “press” yourself into the bottom of the overhead squat. This exercise is to be performed under control rather than explosively. Pause at bottom of exercise, and ascend under control.
4. It is important to emphasize the drive under the bar in the catch.

8 Snatch Drills to Develop Speed and Efficiency: 3. Snatch Balance

Reason: This exercise is used to develop speed under the barbell in the catch. It’s a great exercise to use for technique and speed development and/or warm-up sessions.

Technique:

1. Start with a snatch grip on the barbell on the back rack position.
2. With your feet in pulling stance, perform a dip and drive, similar to the jerk, to initiate the sending the barbell off the body.
3. Explosively unlock the knees and hips, and open the stance width (about a foot width extra) to simultaneously “drive” yourself into the bottom of the overhead squat.
4. The snatch balance is to be performed explosively.
5. It is important to emphasize the explosive drive under the bar in the catch.

8 Snatch Drills to Develop Speed and Efficiency: 4. Drop Snatch

Reason: This exercise is used to develop maximal speed, proper overhead mechanics, and squatting technique in the catch.

Technique:

1. Start with a snatch grip on the barbell on the back rack position, with your feet in pulling stance.
2. Unlike the snatch balance, do not perform a dip and drive in the drop snatch.
3. Rather, unlock the knees and hips to simultaneously “drive” yourself into the bottom of the overhead squat, opening open the stance width (about a foot width extra), as fast as you can.
4. This exercise is to be performed at maximal speed, explosively.
5. Negating any dip and drive will force the athlete to be 100% confident in their footwork and stability under the barbell in the catch.

8 Snatch Drills to Develop Speed and Efficiency: 5. Snatch From Full Extension

Reason: This exercise will develop maximal speed and sound footwork under the bar in the catch. Additionally, it will teach the athlete to drop vertically under the bar.

Technique:

1. With snatch grip, elevate yourself on to your toes, and shrug with long, fully extended arms.
2. With your chest out and chin up, pause at peak extension.
3. When ready, pull the mental trigger to forcefully and violently pull yourself into the bottom of the squat.
4. The stance width should open about a foot width extra as you drop, with your hips landing inside the heels, and your elbows and wrists fully extended.

8 Snatch Drills to Develop Speed and Efficiency: 6. Snatch Liftoff

Reason: This positional pull prepares a lifter for the hamstring and posterior chain activation that will be required to properly load the first pull of the snatch (floor to knee).

Technique:

1. Start in the snatch position from the floor.
2. With your feet hip width apart, turn your toes open 15-30 degrees.
3. Grab the bar with your hook grip, and load yourself into your snatch pulling position.
4. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats.
5. The shoulders and hips should rise together through the lift.
6. When you have reached knee level, return the barbell to the floor and repeat.

8 Snatch Drills to Develop Speed and Efficiency: 7. Muscle Snatch

Reason: The muscle snatch is a great teaching and strengthening exercise to develop sound pulling mechanics and minimizing horizontal displacement. By negating the catch phase, you force the hips and upper body to fully maximize strength and power.

Technique:

1. Start in the snatch position from the floor.
2. With your feet hip width apart, turn your toes open 15-30 degrees.
3. Grab the bar with your hook grip, and load yourself into your snatch pulling position.
4. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats.
5. As you pass the knees, explosively bring the bar vertical up the legs and extend your hips, transitioning into your high pull.
6. Without rebending your lower knees and hips, rotate the barbell to snap yourself under the bar, forcefully extending the elbows and driving yourself under that bar.

8 Snatch Drills to Develop Speed and Efficiency: 8. Power Snatch

Reason: The power snatch is the fundamental snatch variation to build overall strength and power in the movement. By limiting the full catch position, you force maximal power and upper body strength, hip extension, and enhanced turnover of the barbell in the catch.

Technique:

1. Start in the snatch position from the floor.
2. With your feet hip width apart, turn your toes open 15-30 degrees.
3. Grab the bar with your hook grip, and load yourself into your snatch pulling position.
4. As you ascend, pull your knees back shifting the weight from the balls of your feet to your heels, all while staying over the barbell with the chest and lats.
5. As you pass the knees, explosively bring the bar vertical up the legs and extend your hips, transitioning into your high pull.
6. Quickly rebend your hips and knees, rotate the barbell to “snap yourself under the bar”, forcefully extending the elbows and driving yourself under that bar.
7. Your catch position should have the bar locked out overhead, with your hips at or above parallel.

The Complete Snatch Warm Up

Perform with an unloaded barbell, focusing on precision and speed.

1. Snatch Press + Overhead Squat: 1 set x 10 reps
2. Heave Snatch: 1 set x 3-5 reps
3. Snatch Balance: 1 set x 3-5 reps
4. Drop Snatch: 1 set x 3-5 reps
5. Snatch from Full Extension: 1 set x 3-5 reps

Then, load the bar with 20-50% of your 1 rep max and perform:

1. Snatch Liftoff: 2 sets x 3-5 reps
2. Muscle Snatch: 2 sets x 3-5 reps
3. Power Snatch + Overhead Squat: 2 sets x 3-5 Reps

When done, load the barbell with 50% of your 1 rep max and perform 1 set x 3-5 reps of the full snatch. Then, progress into your training program.

Attack With Purpose

This is a great routine to do when you are recovering from a few days off or want to take additional time to develop smoother movement mechanics at the end of a session. You can also interchange the snatch and the clean and jerk, depending on the emphasis of your training session.

Remember, in weightlifting it’s always technique first, speed second, and personal bests last. With this warm up on hand, you can attack your snatch training sessions with purpose.

You’ll Also Enjoy:

• How to Trim the Fat Off Your Warm Up Routine
• Ramp Up Your Warm Up: Prepare With Purpose
• How Warming Up the Right Way Can Still Go Wrong
• New on Breaking Muscle Today

Photo courtesy of Mike Dewar.

The post The Complete Snatch Warm Up appeared first on Breaking Muscle.

These seven simple guidelines will allow you to adjust your nutrition to meet the demands of intense training.

If you don’t understand calories, macronutrients, and the value of whole foods, you’ll never progress from average Joe to elite athlete. Unfortunately, misguided dietary recommendations and a lack of understanding by athletes of all levels contribute to widespread confusion about the best way to eat for performance.

These seven simple guidelines will allow you to adjust your nutrition to meet the demands of intense training.

1. Simplify Your Daily Meal Template

Simplify your nutrition and understand performance nutrition pillars to create a blueprint for increased power, strength, lean muscle, and health. We tend to over-complicate nutritional strategies instead of developing our own personalised profile over time. Here are two simple daily tips for better performance:

1. Meal Spacing: Fasting, dietary restrictions plans, and all that jazz aside, athletes need to be feeding for physiological growth, fueling for training sessions, and recovering through nutrition. To determine meal spacing, take the number of waking hours you have each day and divide that by two or three hours. For example, an athlete who sleeps six hours a day should be eating about 6-9 times per day (and get more sleep).
2. Calorie Splits: Split your calories across each meal based on proximity to workouts. Pre-training, intra-training, and post-training meals should be richer in carbohydrates and protein. The other three meals (breakfast, lunch, and dinner) can be more balanced in terms of macronutrient distributions. Add a few snacks throughout the day to increase caloric intake if need be, and stay consistent with your plan.

Eating a variety of whole, natural foods will provide your body with the nutritional support it needs to perform at a higher level.

2. Diversify Your Plate for Better Health

One of the best ways to diversify nutrition and increase your health and performance is to eat foods that are closest to the earth. Foods that are consumed closest to their original form tend to be the best options. These include:

• Brightly colored fruits
• Vibrant vegetables
• Animals and fish
• Grains
• Nuts and seeds (butters too)
• Fats (MCTs, animal fats)

As you move further away from the natural form, you see processed sugars, salts, and and preservatives. The more steps and ingredients that went into making your food, the less ideal it is.

3. Calories Are King

It’s quite simple. Eat more to get bigger and eat less to get smaller. Too often we neglect the basic principles of energy surplus and energy deficit.

The human body is an amazing specimen. We have the ability to transfer any food source (fat, carbohydrate, and protein) into a single molecule that can be used for energy transfer. Regardless of what is left for the body to use, it can and will produce energy from any one of those sources.

Understanding your caloric needs is based on your resting metabolic rate, current body leanness, training frequency, and goals. Try this calculatorout to establish your daily caloric needs. Or determine your daily caloric needs from this table. And remember, if you overeat calories, regardless of where they are from, you will gain weight and vice versa.

Estimating your daily caloric needs is essential to your performance. Reference this chart from Renaissance Periodisation as a starting point.

Regardless of your specific performance goals, you must first determine your overall calorie intake. Once that is established, you can then fluctuate macronutrients (protein, carbohydrates, and fats) according to your training intensity.

4. Protein, Protein, Protein

Research by Renaissance Periodisation suggests that active athletes can synthesise about 0.8-1.0 grams per pound (g/lb) of bodyweight per day. The ideal amount to be consumed at one time is 20-30g of protein.¹

How to Calculate Your Daily Guidelines:

1. When building your dietary plan for protein, aim for 1.0 g/lb per day.
2. Multiply that by 4 (calories per gram of protein) to get your total protein calorie requirement.
3. Subtract that number from your total daily calorie goal to determine the correct amount of carbohydrates and fats you will need.

Example:

• 190lb male needs 3,000 calories per day
• 190g of protein/day x 4 calories/gram = 760 calories from protein
• 3000 – 760 = 2240 calories left for carb and fat intake

5. Carbohydrates Are Critical

Performance athletes need carbohydrates. I repeat. Performance athletes need carbohydrates. ² Carbohydrates serve many functions in optimal performance: ³

• Improved brain function and recovery
• Increased time to fatigue
• Improved muscle recovery
• Improved aerobic capacity (enable fat oxidation)
• Improved high-intensity training performance
• Improved muscular energy

Average gym goers often overlook the importance of carbs for performance. You should aim to consume 1-2g/lb of bodyweight each day. The more intense your training sessions are, the closer to 2g/lb you can eat. On rest days, you can stay closer to 1g/lb or slightly under to keep body fat at bay. Training more than one time per day increases these ranges, so adjust accordingly.

1. When building your dietary plan for carbohydrates, aim for a gram per lb/day.
2. Multiply that number by 4.
3. Subtract that number from your daily calorie goal from above to determine the correct amount of fats you will need.

Example:

• 190lb male x 1-2g of carbohydrates/day x 4 calories/gram = 760-1520 calories
• Already determined 2240 calories left for carb and fat intake
• 2240 – 760 = 1480 calories left for fat intake on rest days
• 2240 – 1520 = 720 calories left for fat intake on intense training days
• For moderate-intensity days, adjust carbs to fall within 1-2g/lb range

6. Fit Fats In

Fats act as energy reserves for long duration exercise. They are energy dense, which makes them key for athletes looking to build muscle while minimising carbohydrate intolerance and maintaining healthy body fat. Fluctuate your fat intake to match your overall caloric goal once your specific protein and carbohydrate goals are met each day. If you want to gain mass, you can provide the body with enough raw material to promote growth by consuming more fats once your upper limit of carbohydrates is met.

How to Calculate Your Daily Guidelines:

1. Find the number of calories you have left after you have accounted for protein and carb intake.
2. Divide that number by 9 (calories per gram of fat).

Example:

• 1480 calories left for fat intake on rest days
• 1480 / 9 = 165g of fat per day on rest days
• 720 calories left for fat intake on intense training days
• 720 / 9 = 80g of fat per day on intense training days

7. Use Supplements to Supplement

Most research on over-the-counter supplements has failed to show repeatable proof that the products improve performance. But there are a few time-tested supplements that seem to work well for most athletes.

Use these supplements to increase performance only after your whole foods and training are spot on.

• Whey Protein: Whey protein is an amazing low-calorie source of complete proteins. The availability and convenience of these makes whey protein ideal for athletes struggling to meet their protein requirements. Opt for whey proteins that are low in sugar, preservatives, and fillers. A favorite of mine is a lactose- and gluten-free option with less than 1g of carbohydrate. Mix with water, milk, or coffee and you are ready to go.
• Creatine: Creatine is a quick energy source found in muscle. It has been shown to improve both muscular force output and acute exhaustion from intense training. Simply adding creatine monohydrate could elevate your performance enough to keep your progress going.
• Fish Oils: Omega-3 fatty acids need to be ingested via external food sources, and are vital in increasing muscle strength, performance, and growth. These are essential to all athletes because we cannot produce them ourselves. They strengthen the bones and lungs, improve blood flow, and combat the negative immune effects of intense training. ⁴
• Greens Supplements and Fiber: Intense training demands higher amounts of vitamins and minerals. Additionally, increased food consumption may impact digestion. Greens and fiber supplements restore normal digestion and aid in muscle recovery.

Eat Like the Athlete You Are

Follow these basic guidelines to take your performance to the next level. Keep in mind, this blueprint is ideal for most athletes without dietary restrictions. If you have special medical considerations, consult a Registered Dietician for more guidance on your individual needs.

Athletes have significantly different metabolic demands than non-athletes. As we develop better fitness, factors such as sleep, recovery, hydration, and nutrition play a determining role in our ability to withstand the increased physiological and psychological stressors of advanced training and life. Nailing down your nutrition will give you the fuel you need to move from amateur to elite.

More Strategies to Fuel Your Fitness:

• A Simple Eating Plan for True All-Day Energy
• Push Harder: 5 Supplements to Squeeze More From Your Training
• Supercharged Snacking: Gluten-Free Mexican Scotch Eggs
• New on Breaking Muscle UK Today

References:

1. Israetel, Mike. The Renaissance Diet E-book. Renaissance Periodization.

2. Barnett, Jeff. “The Power of Carbs.” Breaking Muscle. Accessed 12 November 2015.

3. Iowa State University Extension. “Role of Carbohydrates.” Accessed 12 November 2015.

4. Ascenta Health. “Omega-3 and Sport: How Fish Oil Is Beneficial for Athletes.” Accessed 12 November 2015.

Photos courtesy of Shutterstock.

The post The Athlete’s Guide to Eating for Performance appeared first on Breaking Muscle.

These seven simple guidelines will allow you to adjust your nutrition to meet the demands of intense training.

1. Simplify Your Daily Meal Template

Simplify your nutrition and understand performance nutrition pillars to create a blueprint for increased power, strength, lean muscle, and health. We tend to over-complicate nutritional strategies instead of developing our own personalised profile over time. Here are two simple daily tips for better performance:

1. Meal Spacing: Fasting, dietary restrictions plans, and all that jazz aside, athletes need to be feeding for physiological growth, fueling for training sessions, and recovering through nutrition. To determine meal spacing, take the number of waking hours you have each day and divide that by two or three hours. For example, an athlete who sleeps six hours a day should be eating about 6-9 times per day (and get more sleep).
2. Calorie Splits: Split your calories across each meal based on proximity to workouts. Pre-training, intra-training, and post-training meals should be richer in carbohydrates and protein. The other three meals (breakfast, lunch, and dinner) can be more balanced in terms of macronutrient distributions. Add a few snacks throughout the day to increase caloric intake if need be, and stay consistent with your plan.

Eating a variety of whole, natural foods will provide your body with the nutritional support it needs to perform at a higher level.

2. Diversify Your Plate for Better Health

One of the best ways to diversify nutrition and increase your health and performance is to eat foods that are closest to the earth. Foods that are consumed closest to their original form tend to be the best options. These include:

• Brightly coloured fruits
• Vibrant vegetables
• Animals and fish
• Grains
• Nuts and seeds (butters too)
• Fats (MCTs, animal fats)

As you move further away from the natural form, you see processed sugars, salts, and and preservatives. The more steps and ingredients that went into making your food, the less ideal it is.

3. Calories Are King

It’s quite simple. Eat more to get bigger and eat less to get smaller. Too often we neglect the basic principles of energy surplus and energy deficit.

The human body is an amazing specimen. We have the ability to transfer any food source (fat, carbohydrate, and protein) into a single molecule that can be used for energy transfer. Regardless of what is left for the body to use, it can and will produce energy from any one of those sources.

Understanding your caloric needs is based on your resting metabolic rate, current body leanness, training frequency, and goals. Try this calculatorout to establish your daily caloric needs. Or determine your daily caloric needs from this table. And remember, if you overeat calories, regardless of where they are from, you will gain weight and vice versa.

Estimating your daily caloric needs is essential to your performance. Reference this chart from Renaissance Periodization as a starting point.

Regardless of your specific performance goals, you must first determine your overall calorie intake. Once that is established, you can then fluctuate macronutrients (protein, carbohydrates, and fats) according to your training intensity.

4. Protein, Protein, Protein

Research by Renaissance Periodization suggests that active athletes can synthesise about 0.8-1.0 grams per pound (g/lb) of bodyweight per day. The ideal amount to be consumed at one time is 20-30g of protein.¹

How to Calculate Your Daily Guidelines:

1. When building your dietary plan for protein, aim for 1g/lb per day.
2. Multiply that by 4 (calories per gram of protein) to get your total protein calorie requirement.
3. Subtract that number from your total daily calorie goal to determine the correct amount of carbohydrates and fats you will need.

Example:

• 190lb male needs 3,000 calories per day
• 190g of protein/day x 4 calories/gram = 760 calories from protein
• 3000 – 760 = 2240 calories left for carb and fat intake

5. Carbohydrates Are Critical

Performance athletes need carbohydrates. I repeat. Performance athletes need carbohydrates. ² Carbohydrates serve many functions in optimal performance: ³

• Improved brain function and recovery
• Increased time to fatigue
• Improved muscle recovery
• Improved aerobic capacity (enable fat oxidation)
• Improved high-intensity training performance
• Improved muscular energy

Average gym goers often overlook the importance of carbs for performance. You should aim to consume 1-2g/lb of bodyweight each day. The more intense your training sessions are, the closer to 2g/lb you can eat. On rest days, you can stay closer to 1g/lb or slightly under to keep body fat at bay. Training more than one time per day increases these ranges, so adjust accordingly.

1. When building your dietary plan for carbohydrates, aim for a gram per lb/day.
2. Multiply that number by 4.
3. Subtract that number from your daily calorie goal from above to determine the correct amount of fats you will need.

Example:

• 190lb male x 1-2g of carbohydrates/day x 4 calories/gram = 760-1520 calories
• Already determined 2240 calories left for carb and fat intake
• 2240 – 760 = 1480 calories left for fat intake on rest days
• 2240 – 1520 = 720 calories left for fat intake on intense training days
• For moderate-intensity days, adjust carbs to fall within 1-2g/lb range

6. Fit Fats In

Fats act as energy reserves for long duration exercise. They are energy dense, which makes them key for athletes looking to build muscle while minimiing carbohydrate intolerance and maintaining healthy body fat. Fluctuate your fat intake to match your overall caloric goal once your specific protein and carbohydrate goals are met each day. If you want to gain mass, you can provide the body with enough raw material to promote growth by consuming more fats once your upper limit of carbohydrates is met.

How to Calculate Your Daily Guidelines:

1. Find the number of calories you have left after you have accounted for protein and carb intake.
2. Divide that number by 9 (calories per gram of fat).

Example:

• 1480 calories left for fat intake on rest days
• 1480 / 9 = 165g of fat per day on rest days
• 720 calories left for fat intake on intense training days
• 720 / 9 = 80g of fat per day on intense training days

7. Use Supplements to Supplement

Most research on over-the-counter supplements has failed to show repeatable proof that the products improve performance. But there are a few time-tested supplements that seem to work well for most athletes.

Use these supplements to increase performance only after your whole foods and training are spot on.

• Whey Protein: Whey protein is an amazing low-calorie source of complete proteins. The availability and convenience of these makes whey protein ideal for athletes struggling to meet their protein requirements. Opt for whey proteins that are low in sugar, preservatives, and fillers. A favourite of mine is a lactose- and gluten-free option with less than 1g of carbohydrate. Mix with water, milk, or coffee and you are ready to go.
• Creatine: Creatine is a quick energy source found in muscle. It has been shown to improve both muscular force output and acute exhaustion from intense training. Simply adding creatine monohydrate could elevate your performance enough to keep your progress going.
• Fish Oils: Omega-3 fatty acids need to be ingested via external food sources, and are vital in increasing muscle strength, performance, and growth. These are essential to all athletes because we cannot produce them ourselves. They strengthen the bones and lungs, improve blood flow, and combat the negative immune effects of intense training. ⁴
• Greens Supplements and Fibre: Intense training demands higher amounts of vitamins and minerals. Additionally, increased food consumption may impact digestion. Greens and fibre supplements restore normal digestion and aid in muscle recovery.

Eat Like the Athlete You Are

Follow these basic guidelines to take your performance to the next level. Keep in mind, this blueprint is ideal for most athletes without dietary restrictions. If you have special medical considerations, consult a Registered Dietician for more guidance on your individual needs.

Athletes have significantly different metabolic demands than non-athletes. As we develop better fitness, factors such as sleep, recovery, hydration, and nutrition play a determining role in our ability to withstand the increased physiological and psychological stressors of advanced training and life. Nailing down your nutrition will give you the fuel you need to move from amateur to elite.

More Strategies to Fuel Your Fitness:

• Get the Lowdown on Low Carb: Is It for You?
• The Greatest Sports Supplement You Should Be Taking
• 5 Steps to Easy Weekly Meal Preparation
• New on Breaking Muscle AU Today

References:

1. Israetel, Mike. The Renaissance Diet E-book. Renaissance Periodization.

2. Barnett, Jeff. “The Power of Carbs.” Breaking Muscle. Accessed 12 November 2015.

3. Iowa State University Extension. “Role of Carbohydrates.” Accessed 12 November 2015.

4. Ascenta Health. “Omega-3 and Sport: How Fish Oil Is Beneficial for Athletes.” Accessed 12 November 2015.

Photos courtesy of Shutterstock.

The post Nail Your Nutrition: 7 Steps to Fuel for Performance appeared first on Breaking Muscle.

These seven simple guidelines will allow you to adjust your nutrition to meet the demands of intense training. 

1. Simplify Your Daily Meal Template

Simplify your nutrition and understand performance nutrition pillars to create a blueprint for increased power, strength, lean muscle, and health. We tend to over-complicate nutritional strategies instead of developing our own personalized profile over time. Here are two simple daily tips for better performance:

1. Meal Spacing: Fasting, dietary restrictions plans, and all that jazz aside, athletes need to be feeding for physiological growth, fueling for training sessions, and recovering through nutrition. To determine meal spacing, take the number of waking hours you have each day and divide that by two or three hours. For example, an athlete who sleeps six hours a day should be eating about 6-9 times per day (and get more sleep).
2. Calorie Splits: Split your calories across each meal based on proximity to workouts. Pre-training, intra-training, and post-training meals should be richer in carbohydrates and protein. The other three meals (breakfast, lunch, and dinner) can be more balanced in terms of macronutrient distributions. Add a few snacks throughout the day to increase caloric intake if need be, and stay consistent with your plan.

Eating a variety of whole, natural foods will provide your body with the nutritional support it needs to perform at a higher level.

2. Diversify Your Plate for Better Health

One of the best ways to diversify nutrition and increase your health and performance is to eat foods that are closest to the earth. Foods that are consumed closest to their original form tend to be the best options. These include:

• Brightly colored fruits
• Vibrant vegetables
• Animals and fish
• Grains
• Nuts and seeds (butters too)
• Fats (MCTs, animal fats)

As you move further away from the natural form, you see processed sugars, salts, and and preservatives. The more steps and ingredients that went into making your food, the less ideal it is. 

3. Calories Are King

It’s quite simple. Eat more to get bigger and eat less to get smaller. Too often we neglect the basic principles of energy surplus and energy deficit. 

The human body is an amazing specimen. We have the ability to transfer any food source (fat, carbohydrate, and protein) into a single molecule that can be used for energy transfer. Regardless of what is left for the body to use, it can and will produce energy from any one of those sources.

Understanding your caloric needs is based on your resting metabolic rate, current body leanness, training frequency, and goals. Try this calculator out to establish your daily caloric needs. Or determine your daily caloric needs from this table. And remember, if you overeat calories, regardless of where they are from, you will gain weight and vice versa.

Estimating your daily caloric needs is essential to your performance. Reference this chart from Renaissance Periodization as a starting point.

Regardless of your specific performance goals, you must first determine your overall calorie intake. Once that is established, you can then fluctuate macronutrients (protein, carbohydrates, and fats) according to your training intensity.

4. Protein, Protein, Protein

Research by Renaissance Periodization suggests that active athletes can synthesize about 0.8-1.0 grams per pound (g/lb) of bodyweight per day. The ideal amount to be consumed at one time is 20-30g of protein.¹

How to Calculate Your Daily Guidelines:

1. When building your dietary plan for protein, aim for 1.0 g/lb per day.
2. Multiply that by 4 (calories per gram of protein) to get your total protein calorie requirement.
3. Subtract that number from your total daily calorie goal to determine the correct amount of carbohydrates and fats you will need.

Example: 

• 190lb male needs 3,000 calories per day
• 190g of protein/day x 4 calories/gram = 760 calories from protein
• 3000 – 760 = 2240 calories left for carb and fat intake

5. Carbohydrates Are Critical

Performance athletes need carbohydrates. I repeat. Performance athletes need carbohydrates. ² Carbohydrates serve many functions in optimal performance: ³

• Improved brain function and recovery
• Increased time to fatigue
• Improved muscle recovery
• Improved aerobic capacity (enable fat oxidation)
• Improved high-intensity training performance
• Improved muscular energy

Average gym goers often overlook the importance of carbs for performance. You should aim to consume 1-2g/lb of bodyweight each day. The more intense your training sessions are, the closer to 2g/lb you can eat. On rest days, you can stay closer to 1g/lb or slightly under to keep body fat at bay. Training more than one time per day increases these ranges, so adjust accordingly.

1. When building your dietary plan for carbohydrates, aim for a gram per lb/day.
2. Multiply that number by 4.
3. Subtract that number from your daily calorie goal from above to determine the correct amount of fats you will need.

Example:

• 190lb male x 1-2g of carbohydrates/day x 4 calories/gram = 760-1520 calories
• Already determined 2240 calories left for carb and fat intake
• 2240 – 760 = 1480 calories left for fat intake on rest days
• 2240 – 1520 = 720 calories left for fat intake on intense training days
• For moderate-intensity days, adjust carbs to fall within 1-2g/lb range

6. Fit Fats In

Fats act as energy reserves for long duration exercise. They are energy dense, which makes them key for athletes looking to build muscle while minimizing carbohydrate intolerance and maintaining healthy body fat. Fluctuate your fat intake to match your overall caloric goal once your specific protein and carbohydrate goals are met each day. If you want to gain mass, you can provide the body with enough raw material to promote growth by consuming more fats once your upper limit of carbohydrates is met.

How to Calculate Your Daily Guidelines:

1. Find the number of calories you have left after you have accounted for protein and carb intake.
2. Divide that number by 9 (calories per gram of fat).

Example:

• 1480 calories left for fat intake on rest days
• 1480 / 9 = 165g of fat per day on rest days
• 720 calories left for fat intake on intense training days
• 720 / 9 = 80g of fat per day on intense training days

7. Use Supplements to Supplement

Most research on over-the-counter supplements has failed to show repeatable proof that the products improve performance. But there are a few time-tested supplements that seem to work well for most athletes.

Use these supplements to increase performance only after your whole foods and training are spot on.

• Whey Protein: Whey protein is an amazing low-calorie source of complete proteins. The availability and convenience of these makes whey protein ideal for athletes struggling to meet their protein requirements. Opt for whey proteins that are low in sugar, preservatives, and fillers. A favorite of mine is a lactose- and gluten-free option with less than 1g of carbohydrate. Mix with water, milk, or coffee and you are ready to go.
• Creatine: Creatine is a quick energy source found in muscle. It has been shown to improve both muscular force output and acute exhaustion from intense training. Simply adding creatine monohydrate could elevate your performance enough to keep your progress going.
• Fish Oils: Omega-3 fatty acids need to be ingested via external food sources, and are vital in increasing muscle strength, performance, and growth. These are essential to all athletes because we cannot produce them ourselves. They strengthen the bones and lungs, improve blood flow, and combat the negative immune effects of intense training. ⁴
• Greens Supplements and Fiber: Intense training demands higher amounts of vitamins and minerals. Additionally, increased food consumption may impact digestion. Greens and fiber supplements restore normal digestion and aid in muscle recovery.

Eat Like the Athlete You Are

Follow these basic guidelines to take your performance to the next level. Keep in mind, this blueprint is ideal for most athletes without dietary restrictions. If you have special medical considerations, consult a Registered Dietician for more guidance on your individual needs.

Athletes have significantly different metabolic demands than non-athletes. As we develop better fitness, factors such as sleep, recovery, hydration, and nutrition play a determining role in our ability to withstand the increased physiological and psychological stressors of advanced training and life. Nailing down your nutrition will give you the fuel you need to move from amateur to elite. 

More Strategies to Fuel Your Fitness:

• Get the Lowdown on Low Carb: Is It for You?
• The Greatest Sports Supplement You Should Be Taking
• 5 Steps to Easy Weekly Meal Preparation
• New on Breaking Muscle Today

References:

1. Israetel, Mike. The Renaissance Diet E-book. Renaissance Periodization. 

2. Barnett, Jeff. “The Power of Carbs.” Breaking Muscle. Accessed 12 November 2015. 

3. Iowa State University Extension. “Role of Carbohydrates.” Accessed 12 November 2015. 

4. Ascenta Health. “Omega-3 and Sport: How Fish Oil Is Beneficial for Athletes.” Accessed 12 November 2015.

Photos courtesy of Shutterstock.

The post The Intelligent Athlete’s Guide to Fueling Performance appeared first on Breaking Muscle.

In my experience both as a competitive athlete and weightlifting coach, many technical faults can be addressed with these seven warm-up exercises. To implement them in your training, simply pick and choose exercises or complete the sample warm up at the bottom, prior to your weightlifting sessions.

5 Snatch and Clean Exercises: 1. Weightlifting Mobility Circuit With Barbell

Ankle mobility is an often overlooked culprit behind decreased squat depth in the catch. Tight calves and ankles increase stress on the knees and hips during the explosive phases of the lift and catch. Additionally, thoracic and hip mobility can impair technical progress with these lifts. Lifters must address mobility issues before they see longitudinal results, and this simple stretch tops my list of must-do exercises.

Perform 1 hold of 30-60 seconds per stretch.

5 Snatch and Clean Exercises: 2. Muscle Snatches and Cleans

Muscle snatch and muscle clean regressions are amazing exercises to hone your bar path and timing of the hip drive. Additionally, by omitting hip contact with the bar, you will learn to truly finish your pulls with a shrug and elbow elevation, followed by a violent and swift turnover of the barbell at the top.

Perform 2-3 sets of 3-5 reps at 25-50% of your 1RM.

5 Snatch and Clean Exercises: . Snatch and Clean High Pulls

Failure to finish a pull will leave the barbell too far out front in both the snatch and the clean. Furthermore, lifters tend to bounce the bar forward off the hips, creating detrimental horizontal displacement. Instead, perform snatch and clean high pulls to strengthen and increase your motor mechanics so you can pull the bar vertically, resulting in fewer missed lifts and smoother catches.

Perform 2-3 sets of 5-10 reps at 25-30% of your 1RM.

5 Snatch and Clean Exercises: 4. High Hang Snatches and Cleans

The high hang position used in these snatch and clean variations may single handedly save your next lift. By starting near full extension, you will learn to finish your pull through the hips. More importantly, by minimizing the stretch reflex and increased power production seen when starting from the floor, you will have less time to drop into the catch, resulting in greater speed under the bar. The faster you pull, the quicker you need to drop under the bar.

Perform 2-3 sets of 3-5 reps at 25-50% of your 1RM.

5 Snatch and Clean Exercises: 5. Snatch Push Jerk in Squat/Sotts Press

This exercise will maximally test your mobility and positional strength in the bottom of the snatch. It demands optimal ankle, knee, hip, thoracic, and shoulder mobility – all of which are needed to perform a snatch safely and effectively. Additionally, you will be forced to have a vertical bar path and position in the press, which will carry over to increased stability and confidence in the catch. Once you can perform the exercise for repetitions with an unloaded barbell, slowly build your strength.

Perform 2-3 sets of 3-5 reps at 25-50% of your 1RM.

Jerk Exercises: BTN Clean Grip Push Press

The behind-the-neck (BTN) push press will highlight any shoulder mobility and stability issues. If you don’t have proper motor mechanics and confidence while driving yourself under a load, you leave yourself open to injury and missed lifts. If you cannot perform the strict pressing and push press versions of this exercise, you need to develop greater shoulder and thoracic mobility before you proceed any further. If you don’t develop this mobility, you could be opening yourself up to labral tears, rotator cuff injuries, impingements, and more.

Perform 2-3 sets of 3-5 reps at 25-50% of your 1RM.

Jerk Exercises: Jerk Footwork Drills

This is a great series of drills to develop better footwork and confidence in your split. By implementing these variations in your warm up, you will increase your speed, mechanics, and confidence under the bar. By engraining proper footwork, you will save more lifts and minimize injury.

Perform 2-3 sets of 2-3 reps per exercise on the series using an unload barbell or PVC pipe. Focus on speed and absorbing your forces as you land in the split.

The Ultimate Weightlifting Warm Up

Perform all exercises with minimal load, focusing on technique, bar paths, and speed.

• 500 meter row
• Foam Roll
• Dynamic Warm Up
• Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch
• Jerk Footwork Drills 2×3-5/exercise
• Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5
• Snatch/Clean High Pull 2×5-10
• High Hang Snatch/Clean 2×3-5
• BTN Clean Grip Push Press 2×3-5
• BTN Snatch Grip Push Jerk in Squat 2×3-5

More Like This:

• Hitting Bottom: 3 Tools to Perfect Your Olympic Lifts
• An 8-Week Mobility Program for Masters Olympic Weightlifting
• Static Stretching for Flexibility in Weightlifting
• New on Breaking Muscle Today

The post The Ultimate Weightlifting Warm Up appeared first on Breaking Muscle.

• Peak power outputs are correlated with increased jump height, running speed, and enhanced weightlifting outcomes
• Increased power outputs can enhance all barbell lifts (squats, deadlifts, bench press, and the Olympic lifts)
• Increasing your power production will enhance fast twitch muscle mass, fat loss, and caloric expenditure
• Peak power training principles are important not only for formal athletes, but military, first responders, and aging populations

The Science

The ability to exert peak power outputs is a balance between high amounts of force output and velocity. Finding the sweet spot between those inversely related variables will result in a great potential for muscle gain and performance.

Power training specifically targets fast-twitch muscle fibers. Those same muscle fibers are recruited first in all human movements, but the trainability of those fiber types is extremely specific to peak power training. Additionally, fast twitch muscle fibers are responsible for muscular tone, which is the rate at which the muscle fibers individually fire. The more “excited” a muscle fiber is, the more power it will produce and the greater tone it will have.

Power training can result in increased fast twitch muscle mass, improved strength capacity (you just gained new muscle that is predominantly built through power training), increased muscle firing rates, and greater resting metabolic rates.

“Many athletic endeavors rely heavily on the force-velocity relationship, i.e. power production, which is the product of maximal force over a given amount of time.”

The specificity of this type of training has a profound effect on:

• Type II muscle fiber count (fast twitch)
• Increased muscle fiber size
• Increased muscle fiber firing rate
• Increased central nervous system activity
• Potentially increased resting metabolic activity (i.e. caloric expenditures), leading to positive correlations with lower body compositions

Many athletic endeavors rely heavily on the force-velocity relationship, i.e. power production, which is the product of maximal force over a given amount of time. The more force someone can apply at the highest velocity, the better his or her peak power outputs. And that is a key performance indicator in formal athletics that involve short intense bouts of activity, like martial arts, military training, powerlifting, and Olympic weightlifting.

Athletes

The easiest way to explain the above formula is to envision a running back, a defensive lineman, and a linebacker. Let’s assume a running back is traveling at the same speed (12mph) and direction in both scenarios.

• In Scenario A, the 300lb defensive lineman collides with the 200lb running back at 8mph. The power product of that collision is 4,800 (300*8 + 200*12).
• In Scenario B, you have the same running back at the same speed colliding with a 240lb linebacker traveling at 12mph in the open field, with a power product of 5,280 (240*12 + 200*12).

Both collisions were powerful, yet the linebacker was a more efficient power producer with a better ratio of force output and velocity for his given positional responsibilities. Therefore, most athletic teams train for peak power with the realization that a stronger, faster, and more powerful athlete will have enhanced opportunities for success

Military and First Responders

When real-life chaos is bearing down on the select few who protect and serve our country, rights, and way of life, peak power is critical to performing those responsibilities and saving lives. Hand-to-hand combat, jumping, sprinting out of harm’s way, running stairs with 100+lbs of gear on to save you from a burning building, and running down a junkie after an attempted arrest are just a few scenarios in which fast-twitch muscle fibers are predominantly recruited.

The ability to be forceful and to exert that force at high velocities will help save lives.

The Aging Population

Research suggests that between the ages of fifty to seventy, there is an average loss of 30% muscle and strength. Furthermore, the degree of fast-twitch muscle loss is far greater than slower twitch fibers. The loss of the ability to move quickly with stability and confidence results in falls, broken bones, and hospitalization – the trifecta for pneumonia and fatal health complications over time.

Am I saying to throw your grandmother on a weightlifting platform? No, but I do feel that basic central nervous system and explosive training principles can and should be adapted to aging populations to improve quality of life.

Strength and Conditioning Applications

Research has suggested that the optimal loading percentage for upper-body peak power training is about 42% of your bench press max. When you are able to increase power outputs on sub-max loads, the athletic payoff in contact sports, plyometric exercises, and even increasing your bench press strength is positively affected.

Additionally, peak power outputs for lower body training have been shown to be about 10-20% of your squat RM. Westside Barbell’s Louie Simmons has found 40-60% of 1RMs to be effective when using dynamic barbell training, with more advanced athletes actually having greater power outputs using lighter loads (increased firing synchronization and rate). The takeaway here is that performing loaded barbell or dumbbell jump squats can improve your ability to sprint faster, run harder, jump higher, squat heavier, and produce more power.

The Peak Power Plan

This is a stand-alone plan. I highly recommend you adhere to its intensities and systematic approach to achieve maximal results, and that you minimize any other additional strength and power programming.

“Over time your loads should increase and your bar speeds should remain constant.”

If you are not able to fully commit to this program due to other programming requirements (from your coaches or if you’re currently in the middle of a program), then I recommend you experiment with inserting one day per week into your current program. For example, pick day one to do during the first week of the month, day three the second week of the month, and day two in the third week of the month, leaving the fourth week free to recuperate from the intense monthly training cycle.

If you are in between programs or eager to start, and your goals are similar to the outcomes of this program, then I recommend you do all three days as your sole strength-training program.

Day 1

A1. Hang Power Clean 5-8 sets of 2 reps

B1. Back Squat 5 sets of 6-8 reps

B2. Dumbbell Bench Press 5 sets of 8-12 reps

C1. Barbell Deadlift 5 sets of 6-8 reps

C2. Weighted Pull Up 5 sets of 8-12 reps

Day 2

A1. Hang Power Snatch 5-8 sets of 2 reps

B1. Bent Over Row 5 sets of 6-8 reps

B2. Weighted Dips 5 sets of 8-12 reps

C1. Jump Squat 3-5 sets of 3-5 reps

C2. Kettlebell Swing 5 sets of 8-12 reps

Day 3

A1. Push Press/Push Jerk 5-8 sets of 2 reps

B1. Dynamic Deadlift 5-8 sets of 1-2 reps

C1. Dynamic Bench Press 6-10 sets of 1-3 reps

D1. Dynamic Squat 5-8 sets of 2-3 reps

E1. Barbell Curl 5×8-12

E2. Skullcrusher 5×8-12

More Details on the Plan

Olympic Lifts (Cleans, Snatches, Jerks)

Sets x Reps: 5-8 x 2

Load: 70-85% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Bench Press

Sets x Reps: 6-10 x 1-3

Load: 30-40% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Jump Squat

Sets x Reps: 3-5 x 3-5

Load: 10-20% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Squat

Sets x Reps: 5-8 x 2-3

Load: 40-60% of RM

Bar Velocity: Record your sets and compare each week before increasing load

Dynamic Deadlift

Sets x Reps: 5-8 x 1-2

Load: 40-60% of RM

Bar Velocity: Record your sets and compare each week before increasing load

How to Progress the Plan

In the beginning your body will need to learn to move at optimal speeds. Once you have matched your previous bar speed with the same loads on two different sessions, increase the load by 2-5% and develop optimal speed at that load. Over time your loads should increase and your bar speeds should remain constant.

Check out these related articles:

• More Power, Faster: Benefits and Limits of Concentric Training
• Power – What It Is, Why We Want It, and How We Generate It
• Mixed Method Training May Develop Power Best
• What’s New On Breaking Muscle Today

References:

1. Turner, T., Tobin, D., & Delahunt, E. (n.d.). “Optimal Loading Range for the Development of Peak Power Output in the Hexagonal Barbell Jump Squat ,” Journal of Strength and Conditioning Research, 1627-1632.

2. Silva, B., Simim, M., Marocolo, M., Franchini, E., & Mota, G. (2015). “Optimal Load for the Peak Power and Maximal Strength of the Upper Body in Brazilian Jiu-Jitsu Athletes,” Journal of Strength and Conditioning Research, 29(6), 1616-1621. Retrieved July 7, 2015.

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