STRENGTH TRAINING


Tom Masi, grandfather and well-rounded athlete, presses
half the family tree for dozens of fat burning reps.

Strength training has a wide range of definitions
well beyond the weight room

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Developing powerful muscles is only one
small aspect of anaerobic conditioning.

(hint: always drink water)




I was born in 1970, this picture was taken in 2003.
Want to stay young? Lift weights.

There are no limits to the weight room for improving personal performance.
Lifting weights along with any pragmatic resistance training is a proven and
vital part of the big picture especially for staying youthful.

If your interests include downhill skiing, football, baseball, basketball, hockey,
tennis, cycling, or even golf, specific power training is a definite necessity for
optimum performance. Each sport (and positions within) has its
own specific level of strength requirements.

Motivation
Committing to the weight room is tough for some.

Most non-health club people only envision straining themselves to the point of
risking an aneurysm. This is not the way a majority of the world should lift weights.
If you are trying to play fullback in the NFL, then yes, you should be ‘going heavy'
in the weight room. Unless there is a specific need or sport,
I will probably require a minimum of eight to fifteen repetitions per set per body part
with a variable maximum with no forced reps.

Performing a variety of squats (i.e. the chair pose for endurance training)
and lungesis a basic regimen for most well-rounded athletes.

Tom Masi would rather be playing basketball. Isometric balance board squats are
great for the NBA (Natural Balance Acquired).



COMPARE AND CONTRAST

The range of motion when cycling is less than that of running; however,
the anaerobic power required for pedaling up a hill is much greater than being on foot.
Rock climbing requires more static strength endurance than explosive dynamic power.
Training with heavy resistance would be counter-productive.

Offensive linemen need to devote more time and intensity to gross weight training for
developing explosively powerful legs. Similar but different are Andre Agassi's explosive and
powerfully agile legs which have kept him at the top of his game for years. His program
is very specific, moderate resistance levels combined with plyometric routines
that develop power for speed and agility.

Hanging around again and getting back to basics. See Indoor Rock Climbing
for the heaviest weight in the world... gravity!

Weightlifting and resistance training are only the big part
of the big picture and are definitely not the whole picture.

On the average,
I only train myself one out of every five exercise-hours in a gym.

AND,
I personally do no indoor cardio exercise at all.
I have run in a snowstorm before suffering a treadmill...
it was exhilarating!

Body aesthetics is based on developing a quantity of heart strength in balance
with quality muscles. My love of fitness and personal recommendation
for all is the 'great outdoors'.

Resistance training and Cardiovascular Conditioning have equal
weight in my opinion. Unless you are training for a specific sport,
I believe most healthy people should train with a 1:2 ratio of anaerobic
to aerobic time allowances. Whether you have two hours a week or twenty,
my general suggestion is to allot twice as much time
to cardiovascular conditioning.

METAPHOR

Remember the game of rock - paper - scissors?? Runners who do not do
resistance strength training will not reach their potential (and will have a
tendency to develop numerous preventable joint-alignment problems). Most
weight lifters can't run the two miles to the gym where they work out. Somewhere
between Forrest Gump and Governor Schwarzeneggar is your perfect
combination of endurance and power.

 

CROSS-TRAINING CONSIDERATIONS

Please remember that intense weightlifting strains the heart and body
in a healthy way; and, this additional strain needs to be taken into consideration
when cross-training on a consistent basis. I have had many a weary work-out because
I did not let my heart rest enough between the bike and the weight room.

(always drink water)

Judge Reinhold has graduated into dozens of slow, super-intense,
muscle building and fat burning reps.

Tom Masi flys like a (?) into the future and in perfect form.

Focus is Elusive

After a while everyone comes to the same conclusion.
Whether your name is Lance Armstrong or Joe Career
with wife and children, it is the same...

Achieving your potential is only limited by the
ability to focus on achieving.

Focus means a lot more than just performing the sport or exercise.
Achieving maximum results in a strength training regimen includes stretching,
diet, resting, proper intensity, form, and, and, and... balancing one's priorities!
There are plenty of incredible athletes out there with multiple ex-husbands.
Is this the equality of the sexes coming to fruition?

There is always reality.

I really love quotes.

ATHLETES NEED A LOT OF SLEEP

Exercise stimulates muscles to strengthen. It is during periods of rest, especially during
deep sleep that the body repairs itself and becomes stronger. Muscles are smart and you
can teach them to prepare for the next work-out through proper rest and intensities.

SHORT VS LONG TERM

Initially, aerobic exercise without resistance training is great for
short-term weight loss (fat and muscle). However, over time the body will
lose strength without anaerobic stimulation.

GET OUTSIDE


Brad France has just survived 'BULLDOG' in Malibu Canyon State Park.
Topping out on Castro Peak in the background it is all downhill to recover
with a burrito (hold the cheese please) and margaritas.

As a final note:

What I teach is only as important as the person who is willing to learn.

(always drink water)

Please
see
Nutrition
Cardiovascular Conditioning
Joint Stabilizing
Core Conditioning
Flexibility
Group Training
Motivation.

Jeff Archibald
ACE Certified Trainer
310 890 6783
24 hour phone messages
jeff@boldfitness.com