High Intensity Training

FOOD FOR THOUGHT: What does research suggest?

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In 2004, Dave Smith and Stewart Bruce-Low of the Department of Sport and Exercise Sciences at the University of Liverpool in England began to investigate High-Intensity vs. High Volume strength training - examining the parameters of sets, repetitions, training frequency, duration, intensity and speed of movement. In December of that year they published an article in the Journal of the American Society of Exercise Physiologists titled:

“Strength Training Methods and the Work of Arthur Jones.”

The research duo examined twenty studies that explored speed of movement during exercise and arrived at two outcomes: ONE, that slow training was superior to explosive training (for strength and power); and TWO, that there was no significant difference between slow and fast speeds. In four studies, they identified and exposed the serious risk of injury from explosive training. “It appears that Jones’ recommendation,” they concluded, “that slow, controlled weight training is all that is necessary to enhance both muscular strength and power is correct.”

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In their investigation, explosive training produced, at best, a similar result - and at worst, an inferior result - to that of slow, controlled exercise . . . with one major difference: explosive training embodied an elevated risk of injury. High-risk exercise with no added benefit makes about as much sense as hitting your head against a wall to prepare for the impact forces experienced in an American football game.

Despite clear facts to the contrary, advocates of explosive training continue to preach their unique version of physiology, and cite research to support their claims, that:

  1. Fast-twitch muscle fibers (thought to be prime contributors to power-oriented performances) are activated by a fast speed of movement. And conversely, that slow-twitch muscle fibers are activated by a slow speed of movement. Hence the mantra, “If you train fast, you’ll be fast; and if you train slow, you’ll be slow.”

  2. Fast speed of movement during exercise is vital to develop “power” for sports and/or activities of daily living.

The second claim has been critically challenged, if not negated, by the research of Smith and Bruce-Low. Which leaves us with the first claim, that muscle fibers are preferentially activated by speed of movement.

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In support of that premise, Dr. Ralph N. Carpinelli, Human Performance Laboratory at Adelphi University in Garden City, New York made an exhaustive review of the scientific literature on the subject and reported his findings in the Journal of Exercise Science and Fitness, volume 6, number 2, 2008.

Carpinelli’s analysis of muscle-fiber recruitment revolved around the Size principle, in his words,

perhaps the most supported principle in neurophysiology.”

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TAKU’s NOTES: After our first 50 episodes we’re taking a short break, as we get ready to produce even more awesome content for our T.N.T. listeners. With that in mind, this week’s article features some interesting information in support of Effort-Based strength training with regards to the work of NAUTILUS inventor Arthur Jones.

50 AND COUNTING!!!

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This week marks our 50th podcast episode!

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In honor of this week’s podcast episode #50 we are excited to once again be joined by our friend, and fellow evidence-based exercise specialist Patty Durell from Rock Solid Fitness. Patty was kind enough to take some time from her very busy schedule to visit with us, and chat about where we are, where we’ve been, and where we want to go.

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Join Jesse, Liam, and Patty Durell as we discuss things we have learned during our first 50 episodes such as how we stay fresh and focused, things we have learned from some of our amazing guests, how we maintain our work/friendship relationship as we move our business forward, and what we are looking forward to as we expand our presence into the social media world and beyond.

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Jesse and I would like to thank all of our listeners out there, and invite you to reach out to us anytime with questions. We are here to help you. Let us know what type of content you would like to hear more of. Who would you like us to have on our show as a guest? What topics do you want us to dig into a little deeper?

Drop us a line at contact@truthnottrendspodcast.com

We are ready to help you with all your fitness needs!


Multi-Directional Resistance Systems

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Jeff Caebolt PhD

Jeff Caebolt PhD

In this week’s podcast episode #48 we are thrilled to bring you our conversation with Jeff Casebolt PhD. Jeff is an instructor at West Texas A&M University.

Jeff has been actively involved in the fitness industry since 1991, working as a personal trainer, strength and conditioning coach, and corporate fitness coordinator.

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Along with his teaching and research, Jeff is also Director of Biomechanical Research for Dynavec Multi-Directional Resistance Systems. Dynavec has developed several amazing machines that allow the user to simultaneously provide meaningful resistance against muscular actions across several planes of motion. The jewel in the crown of the Dynavec line is the Gluteator.

This multi-directional vectoring allows for a more complete stimulus as well as helping support the development of more injury resistant athletes.

Although Jeff has a strong connection to working with athletic populations, the Dynavec machines are effective for fitness participants at all levels.

His research interests include increasing function with strength training across all ages, lower body power development, injury mechanisms, and fall prevention among the elderly.

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Jeff knows that with regards to fall prevention in the senior population, the safest most efficient, and effective way to effect positive change is through the application of evidence-based strength training protocols.

TAKU’s NOTE: I was very fortunate while at the REC 2019 to have the opportunity to meet both Jeff Casebolt and, Kent Fulks: designer, creator, and mad-scientist behind the Dynavec Gluteator. If your gym doesn’t have a Gluteator…You better get one NOW!!

PERSONAL TRAINING TAKEN TO ANOTHER LEVEL

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In this week's Podcast #47, we are joined by one of Canada's top strength coaches, Michael Petrella.

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Michael is the owner and head trainer at STG Strength and Power.  To date Michael has opened and expanded through 5 facilities over the past 12 plus years. Michael is the current recipient of the coveted R.E.C. “Envy Award,” earned for his current training location, which is regarded by many as one of the finest and best equipped private gyms in the world. Michael works one-on-one with clients, who range from young teens to 70 and 80 year olds.

Michael holds several high-level certifications including being a MEDX /HIT/Arthur Jones certified personal trainer with the I.A.R.T. and a Certified Master Trainer with S.P.A.R.T.A.

Michael’s achievements include being recognized by the World Head of Family Sokeship Council for having the “Most Innovative Training Program” and being published in Fitness Science Annual and RescindX’s Strength from the Shadows magazine.

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Michael and his team at STG are known for working with competitive power lifters. They have trained two clients to WPC/AWPC World Championships in powerlifting and the powerlifting team has achieved over 50 world records that are recognized in 4 different powerlifting organizations – the WPC, RPS, 100% Raw, and IPA.

Michael Petrella practicing what he preaches.

Michael Petrella practicing what he preaches.

TAKU’s NOTE: Jesse and I were lucky enough to meet Michael Petrella and other members of the STG Team at the 2019 Resistance Exercise Conference in Minnesota. We are both looking forward to having the opportunity of visiting Michael and his team to explore all of the amazing machines, and strength training tools he has amassed at STG.

On-Demand Strength Training

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In this week’s podcast episode #45 we are very excited to have as our guest, Richard J. Wolff, RD, LDN

Richard has dedicated his life to helping people live well. He earned a degree in nutritional sciences from the College of Health and Human Sciences at Northern Illinois University and has taught at one of America’s top 100 hospitals. As a registered dietitian and licensed nutritionist, Richard serves on the Health and Wellness Advisory Board at Northern Illinois University and is an adjunct faculty in the graduate school of nutrition. Richard completed an internship in medical nutrition therapy at Northwestern Memorial Hospital, Chicago, IL.

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After 21 years in the fitness business with his brothers Richard founded MEDFITNESS in 2009. MEDFITNESS is a strength training studio that specializes in efficient, evidence-based personal training. Their core focus is On-Demand Strength Training (TM). A training system they developed that provides personal training without appointments or high prices. They supervise over 1000 strength workouts per month and have been featured in Club Industry and Neighbors Magazines for their innovative approach to strength training. Their core purpose is to make life better with innovative strength training programs.

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Here are the six things that support the execution and management of the MEDFITNESS On-Demand Strength Training™ system.

1.Simple Workouts: They have several workouts that clients rotate between, making it simple to move clients from exercise to exercise.  This allows the trainer to focus on what matters most – coaching!

2. Standardized Training: They use a standard repetition cadence, and range. This makes it easier for one trainer to move between clients, and provide relevant coaching.

3. Scheduled Shifts: This type of training can be offered within a limited time range, and on certain days of the week. For example, you could begin by offering on-demand training on Monday and Thursday from 8 AM to 12 PM, then add more shifts as enrollment increases.

4. Coaching Formula: They have created a Coaching Formula that combines one-on-one and group coaching to effectively coach every client on every exercise.

5. Weekly Accountability:  At the end of each workout, they verbally confirm the next workout date, and make phone calls to clients who drop below attendance standards every 14 days.

6. Progress Reports: They provide clients printed Progress Reports that measures progression against goals set at the beginning of the program.

TAKU’s NOTE: Richard Wolf of MEDFITNESS has been in the strength training business for over 30 years. He produces some great content on his YouTube Channel (check out the video below for a sample). Jesse and I were lucky enough to meet Richard at the the 2019 R.E.C. If you’re in the Chicago area I highly recommend that you stop in for a workout.

NO BULL STRENGTH & PERFORMANCE

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Strength Coach Erik McKay opened NO BULL Strength & Performance in 2010 knowing that most people do not strength train consistently for one or more of these reasons:

Inexperience

Intimidation

Fear of Injury

Available time

Lack of results with previous programs

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At NO BULL Strength and Performance, you are coached through every minute of every workout. Whether you are lifting one-on-one or taking classes, you will get a full workout in only 30-minutes. The workouts are short yet intense, but made for any motivated individual regardless of their current fitness level.

The intention is to provide clients with challenging workouts that allow them to reach their personal fitness goals safely and with less time spent training than they may have imagined.

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NO BULL Strength and Performance is not simply a workout studio or a gym. NO BULL is a commitment, a lifestyle, an attitude…a place of change, hard work and FUN. When you Commit to NO BULL in your LIFE, Erik commits to help provide EXACTLY that…from improved strength, nutrition, and mindset he cuts away the gimmicks and fads to bring you strictly NO BULL!!

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Coach McKay knows a great strength training program is vital to everyone’s health and fitness goals. It is the missing ingredient for most active people. Getting results from strength training requires these 3 things:

 Lifting weights consistently, 2+ times/week.

 Training hard, activating as much muscle as you can each session.

 Protect and Develop

TAKU's NOTE: Join us for podcast episode #44 as we speak with Coach Erik McKay about such topics as the benefits of Head and Neck training, Mindset training, exercise and brain function, the benefits of resistance training, and more.…

Listeners questions

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Every week we get bombarded by questions from all over the world. Below is an example of just a few of the questions we get asked on a regular basis.

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Q: Will taking a ballet class improve my footwork for boxing?

A: Taking dance classes (no matter what kind) will not make a difference in how well you box. Your time would be much better spent working on boxing specific footwork. shadow boxing, sparring etc.

To be helpful in improving sports performance, movement patterns need to be specific. Boxing has a specific kind of movement. There are no degrees of specificity. Either something is specific or it is not. Specific means explicit, particular, or definite not sort of or similar to.

Choosing dissimilar activities in hopes that they may improve performance in a totally different sport, is a mistake many coaches and athletes make. The only real possible benefits to taking ballet class are:

1. You may become a better dancer (in this case a better ballet dancer)

2. You may gain a placebo effect feeling that as you notice improvement in one area (dance) you will feel it must be having a positive carry over to another area (boxing).

3. You may find that you actually prefer wearing tights and leaping through the air more than getting punched in the face.

So in closing, unless you have a burning desire to become good / better at ballet, concentrate on boxing.

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Q: Can strength training improve an athlete’s quickness?

A: Quickness is a product of many factors, including but not limited to:
(1) the amount of muscle on the body
(2) the amount of body fat
(3) the lean muscle mass to total body weight ratio
(4) skill level of the individual in question
(5) bodily proportions
(6) motivation.

One of the easiest ways to accelerate the development of quickness is to increase your lean muscle mass (up to a point) and or increase your body’s ability to produce maximal force. Increasing lean muscle mass will favorably change your ratio of muscle mass to total body weight. Once you have reached an optimal weight (the most lean muscle mass you can gain without slowing down) you should then focus on improving Mass-Specific- Force. The most effective way to accomplish these goals is through goal appropriate strength training combined with a well balanced diet. See my S.P.I.C.E. article for more helpful information.

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TAKU’s NOTE: Listen in to this weeks podcast episode #43 as we answer more questions from some of our many listeners around the country and around the world.


REST IN PEACE DR. KEN

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Dr. Ken Leistner was simply known to many as “Dr. Ken.” He was a chiropractor (that’s where the “doctor” thing comes into play), and he was also a renowned expert in strength training, athleticism, and gym ownership.

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Known for his intense training sessions, Dr. Ken supervised the training of athletes at every skill level, including high school, collegiate, professional, and Olympic record-holders. He served as a consultant to several university athletic programs and NFL coaching staffs in the areas of rehabilitation and strength enhancement.

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Long before strength training was widely accepted or practiced in the athletic community Doc utilized what knowledge and equipment were available. He enhanced both with experimentation and iron working skills in order to compete as a collegiate athlete and power-lifter. In the late 1960s he installed one of the first comprehensive strength training programs on Long Island while coaching high school football and track and field.

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He and his wife Kathy, a weight-trained Big Ten Conference multi-sport athlete, champion power-lifter and bodybuilder, and Taekwando Black Belt holder, founded the Iron Island Gym and operated it from 1992 through 1998. It became the premiere training site for serious, hardcore competitive, and recreational trainees. In the early 1970s he served the equipment industry in positions ranging from welder to prototype consultant for a number of major companies.

Dr Ken’s Legendary Newsletter

Dr Ken’s Legendary Newsletter

Training isn’t all Dr. Ken did. With well with over 1,100 published articles to his credit, in such publications as; Milo, Hard Gainer, The Steel Tip, Power-lifting USA and IronMan, and even a few text book contributions, and a couple of power-lifting federation rule-book revisions.

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“We all train for our own reasons and if enjoyment is one of them and using equipment that is different, more challenging, fascinating, and inspiring to you makes each rep a bit ‘better’ then that’s what you should be using.”
- Dr. Ken

“It is not a call to lay down our arms. In fact, knowing that my potential for strength and muscular improvement is reduced with age, each workout reminds me that I have to in fact train harder than before, train harder than I think is possible, train with an intensity that perhaps I had been unable to summon previously. It's also a reminder, that while doing that, there is a real need to train smarter... while I'm trying to train harder.”
- Dr. Ken

TAKU’s NOTE: I was lucky enough to speak with Dr Ken a few times, and he was kind enough to allow me to share some of his writing here on our BLOG.