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Defranco's Training - Ask Joe 07.18.03

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Defranco's Training - Ask Joe 07.18.03 DeFranco's Training - Ask Joe 07.18.03 07.18.03 Q: In general, what do you think are the most common mistakes high school athletes make that prevent them from gaining size and strength? Thanks, Andrew A: First of all, most high school kids think, “more is always better.” The amount of muscle size and strength you build is not determined by the amount of time you spend in the gym. If it were, there would be a lot more big and strong high school athletes around! I think short, intense workouts that give your body the proper “stimulus” for new muscle growth, without tapping too far into its “recovery potential”, are best. Most of my high school athletes train with weights 4X a week. These sessions take no longer than an hour after the warm-up is completed. After an hour with me, most of them are pretty much ready to have their post-workout shake and crawl home! Another huge mistake with most high school athletes is very poor exercise selection. I always find it funny that I never have to wait for the squat rack or chin-up bar at the gym. The leg extension, lat pulldown and pec deck are another story. This is called training economy. Choose the exercises that give you the best bang for your buck and work the most muscle, while spending the least amount of time in the gym. (By the way, these exercises usually aren’t the most fun to perform, but the results will come quicker.) For example, if high school kids spent more time doing squats, deadlifts, chin-ups, benches and lunges, they would get bigger and stronger much quicker. Finally, a major limiting factor in getting bigger and stronger is that they don’t feed their bodies often enough throughout the day. I believe to keep your body in an optimal state for building new muscle tissue, you’ve got to have a constant influx of nutrients into the body and very stable insulin levels. The best way to do this is to eat a nutrient-rich, protein and carbohydrate-containing meal around every 3 hours throughout the day. (By the way, a bowl of pasta is not considered a meal and neither is a can of tuna. Try to have balanced meals.) Obviously, it’s very difficult to prepare 6 meals a day, especially when you’re in school. This is why I highly recommend meal replacement shakes and nutritional bars to all of my athletes. I consider these the “fast food” choice for athletes. As far as brands are concerned, I usually recommend bars that favor the 40-30-30 macronutrient profile (Zone and Balance bars) and reputable meal replacement shakes (Myoplex, Met-Rx, etc.). ++++++++++++++++++++++++++++++++++++++++++++++ +++++ Q: My adductors are weak and underdeveloped. For some reason my adductors have been my weak link since I can remember. Whenever I run, I feel like I’m on the verge of pulling my groin. The day after running, my adductors are always sore as hell. I’m going into my junior year in college next year and have a chance to start at receiver. My leg routine for the past 3 months has been front squats, hack squats, leg presses and then leg curls. Should I incorporate a specialization program to add size and strength to my adductor muscles? I look forward to your response, Terrance A: There’s really no reason to do a specialization program for your adductors. This would then take away from training your all- important “posterior chain” (spinal erectors, gluteals, hamstrings). These are the muscles responsible for your running and jumping ability. The adductors largely serve to stabilize the knee and hip when there is movement in the sagittal plane. Your training basically takes place in an environment that is almost totally front and back. You need to start doing some unilateral work for your legs. Reverse barbell lunges, step-ups with a knee-height box, low- pulley split squats and single leg squats with the back leg elevated are all great choices. You can also try adding an unstable environment to theses exercises, such as a Dyna-Disc placed under your working leg on step-ups and split squats. One or two high rep sets of squats on a wobble board once or twice a week can also do the trick. Try incorporating these exercises into your lower body training and let me know how you progress. By the way, get rid of the hack squats and leg presses and start incorporating more barbell squats and deadlift variations into your training. ++++++++++++++++++++++++++++++++++++++++++++++ +++++ Q: How many days a week should I run if I want to improve my 40-yard dash time? I live on the east coast and now that the weather is getting warmer, I’m ready to hit the track and get fast! Chris A: Here’s the deal. The shorter the distance of the race, the less often you have to run to improve upon it. Since the 40 is a very short race, it relies heavily on strength, power and technique. After you are properly coached on the intricacies and technique of the race, the majority of your training should take place in the weight room. I found that after around 6-8 sessions of running forties and practicing technique, the biggest limiting factor in an athlete’s speed is his/her strength, flexibility and/or body composition. A great example of this is Boston College linebacker Vinny Ciurciu. Vinny has been a client of mine for the past 4 years. Over the years he has run endless 10-yard sprints and 40-yard dashes. He knows the technique to the 40-yard dash better than most qualified speed & strength coaches. This is why leading into the biggest 40-yard dash of his life (at his Pro Day on March 26th) his training focused primarily on strength/explosive power training, flexibility and proper nutrition. He lifted weights and incorporated intense flexibility training on an average of 4 days a week, ran on an average of 1-2 days a week and followed a diet of lean proteins, essential fatty acids and low-glycemic carbohydrates. Exercises of primary importance were dynamic box squats with bands, trap bar deadlifts from a podium with chains, barbell reverse lunges and reverse hyperextensions. During flexibility training sessions the hip flexors, gluteals and hamstrings were given top priority. After all was said and done, Vinny ran an official 4.43-second forty- yard dash, weighing 240 lbs.! Return to Top ++++++++++++++++++++++++++++++++++++++++++++++ +++++ Q: I read your 40-Yard Dash and Vertical Jump books and thought they were both very informative. I read them mainly to help my son’s training (he plays football & basketball). I am an ex-athlete and now work out mainly to just stay in shape and be healthy. In your 2 books, you prescribe a lot of advanced strength-training exercises that seem better suited for athletes. For a guy like me, do “average” exercises like concentration curls, tricep pushdowns and leg presses have their place? I’m interested in knowing what you think about these exercises. Mel A: Mel, I don’t think about those exercises. DeFranco's Training - Ask Joe 07.25.03 07.25.03 Q: Recently I’ve been reading a lot about “functional training”. What’s your opinion of this kind of training? Will I make better gains using Swiss balls, wobble boards and balance pads? Thanks, Kevin A: “Functional training” is definitely a hot topic – it’s also one of my biggest pet peeves! Who the hell came up with the notion that standing on a Swiss ball with your eyes closed and a finger in your nose was more “functional” than such great exercises as barbell squats, deadlifts, sled dragging, chin-ups, etc. I guess, like a lot of other good ideas, many things become very “trendy”, overused and implemented improperly. These implements do have their time and place; I just don’t feel they should become the focus of an athlete’s training. The reason I say this is because in all of sports, it is the athlete that moves while the playing surface remains still. (The playing surface doesn’t move as the athlete tries to remain still!) True “functional” training should consist of applying resistance to an athlete while his/her feet are in contact with the ground. The athlete must then adapt to these forces. Also, if you’re always performing exercises on “unstable” devices, you will be limited in the amount of weight you can use. This will prevent you from overloading the prime movers of the exercise, which will limit how strong you can get. As far as taking “functional” training to the next level, I have found that the strongman-type events have a high degree of transfer to the real world. Sled dragging, tire flipping and farmers walks are all great tools for training the athlete. All of these exercises require the athlete to counter a resistance by driving into the ground with their feet. Generally, I like using Swiss balls, balance boards, etc. during the initial off-season training of an athlete to overcome any muscular imbalances or injuries. I am also a fan of doing abdominal work on the Swiss ball as it provides a great pre-stretch on the abs – something you can’t get by doing crunches laying on the floor. ++++++++++++++++++++++++++++++++++++++++++++++ +++++ Q: What are the best exercises for increasing calf strength and size? I do a lot of standing and seated calf raises, but I was wondering if there is anything else I’m missing? I’m about 2” away from dunking a basketball and I’m looking for an edge.
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