i_like_sun Posted June 21, 2008 Posted June 21, 2008 Last September I put together a research project on the importance of muscle power in older adults. Without pasting the paper in here, I learned that power is a more important factor than strength when determining functional capacity. Power is defined as Force x Velocity (or Force x Displacement / Time). Basically, training one's ability to move as rapidly as possible with the maximum amount of force is the prime way to get the most out of any resistance training program. Also, I learned that even long slow endurance athletes (climbers) experience greater cardiovascular adaptations when they integrate high intensity resistance training into their programs, rather than ONLY doing cardio activities. So, after learning all of this I started training with some of my track buddies, and began a powerlifting and explosive running routine. Ten months later, I've gained roughly 20 pounds of lean mass, and am experiencing greater physical fitness than ever. The training I'm taking about is: power cleans, the snatch, box jumps, heavy and explosive squats, sprints and stair running (including giving picky-back rides up stairs to my 180 lb pal Mitchell). Also, medicine ball throws, weighted pullups and dips, heavy chest presses, military, and bent-over rows. I also bought two 60 pound sand bags and threw them in a giant duffel bag, threw it in my truck, and try to carry the whole mess up Taylor stairs once or twice a week... The next endeavor is to find a giant monster truck tire and start flipping it over.... 3 weeks ago Mitchell and I ran up the Coleman Demming, and for kicks we each decided to carry 30 extra pounds of junk with us. My pack came out to be about 72 pounds (don't ask me exactly why, just visualize "party time" on the Hogsback). From an exercise science standpoint, this was a very interesting activity. Not only is carrying a heavy pack a super high resistance exercise, in order to carry it up 5000 feet (snow on the road added A LOT) requires a tremendous amount of muscular endurance. It blows me away how much our bodies can do..... Well, long story short, the 20 pounds of muscle I gained this year is helping....... I'm not sure why I posted this, I just feel that a lot of athletes could benefit from this kind of mentality. Oh, I forgot to mention that I now require roughly 4000 Calories on training days. This, for me, is super important seeing as I nearly killed myself a couple years ago by starving myself in the mountains. Nutrition becomes more and more important the harder we train... Yep. Have a killer day everyone Quote
mike1 Posted June 21, 2008 Posted June 21, 2008 Curious i-l-s, how many hours a week are putting into training? Quote
Serenity Posted June 27, 2008 Posted June 27, 2008 Keep in mind that while you are conditioning your muscles, and your cardio systems, load carrying has an overall detrimental effect on your skeletal system. If you continue to use load carrying as a primary training paradigm, You might not feel it now, but you probably will as you get older Quote
builder206 Posted June 27, 2008 Posted June 27, 2008 The book Starting Strength, by Rippetoe and Kilgore, best cover the barbell lifts for newbie lifters. If what i_like_sun catches your eye, Starting Strength spells it all out. Also, power capacity is one of the most significant elements of Cross Fit. If you live in Seattle, this is a plug for Dave Werner and Cross Fit Seattle in Ballard. Cross Fit Eastside in the Redmond/Bellevue area and Cross Fit Rainier in Puyallup are other excellent CF gyms where you can get the kool-aid. http://www.crossfit.com/cf-info/excercise.html Quote
Reid Posted June 27, 2008 Posted June 27, 2008 Keep in mind that while you are conditioning your muscles, and your cardio systems, load carrying has an overall detrimental effect on your skeletal system. If you continue to use load carrying as a primary training paradigm, You might not feel it now, but you probably will as you get older When you say skeletal system are you referring to bones and joints or just joints? If you're talking about joints I would agree to a point. Any load bearing activity will strengthen bones as long as the bones aren't overloaded (meaning stress fractures, not breaking a leg from trying to lift too much). Some work in the weight room can improve joint stability saving wear and tear during other activities. But I agree that carrying a bunch of weight, especially down hill, is hard on the knees and perhaps ankles and hips. If you can, use water or rocks and dump it out at the top. Quote
i_like_sun Posted July 3, 2008 Author Posted July 3, 2008 ACTUALLY.............. guys, from the researchers I've chatted with high skeletal loading is NOT detrimental so long as one's biomechanics are spot on. Cartilage, although nearly completely A-vascular (without blood supply) responds to physical stress just like any other musculoskeletal tissue: it will strengthen and hypertrophy itself so long as the stress is APPROPRIATE (meaning good biomechanics). Also, without physical activity, cartilage atrophies (breaks down) just like any other tissue. Pointing to "use it or lose it" here..... For years they thought running was a bad idea because of the high loading in the knees, hips, and lower back. Now the research shows otherwise: life-long runners (as long as overtraining wasn't a factor) seem to have much healthier joints than non-athletes. Basically, we can't avoid physical decline with age, but we CAN slow it down. I'm not promoting going out and attempting to squat 500 pounds. I am saying that actively loading one's body with a progressive high intensity resistance training program can give massive benefit to any athlete. Young or even as old as 90 years (I've got research on this as well). You just have to remember that like any other type of exercise you can overtrain. I would argue that any athlete overtraining is doing damage to his/her connective tissues, regardless of the type of exercise. Since I tend to go off, I'll re-cap my post: What I do know for sure, is that high loading has been shown to build up joint cartilage, and overtraining breaks it down. The same principle goes for muscles and bones as well. Its pretty simple. Quote
mike1 Posted July 4, 2008 Posted July 4, 2008 More than the average wanker. I must be an average wanker... Quote
layton Posted July 4, 2008 Posted July 4, 2008 ACTUALLY.............. guys, from the researchers I've chatted with high skeletal loading is NOT detrimental so long as one's biomechanics are spot on. Cartilage, although nearly completely A-vascular (without blood supply) responds to physical stress just like any other musculoskeletal tissue: it will strengthen and hypertrophy itself so long as the stress is APPROPRIATE (meaning good biomechanics). Also, without physical activity, cartilage atrophies (breaks down) just like any other tissue. Pointing to "use it or lose it" here..... For years they thought running was a bad idea because of the high loading in the knees, hips, and lower back. Now the research shows otherwise: life-long runners (as long as overtraining wasn't a factor) seem to have much healthier joints than non-athletes. Basically, we can't avoid physical decline with age, but we CAN slow it down. I'm not promoting going out and attempting to squat 500 pounds. I am saying that actively loading one's body with a progressive high intensity resistance training program can give massive benefit to any athlete. Young or even as old as 90 years (I've got research on this as well). You just have to remember that like any other type of exercise you can overtrain. I would argue that any athlete overtraining is doing damage to his/her connective tissues, regardless of the type of exercise. Since I tend to go off, I'll re-cap my post: What I do know for sure, is that high loading has been shown to build up joint cartilage, and overtraining breaks it down. The same principle goes for muscles and bones as well. Its pretty simple. exactly Quote
builder206 Posted July 4, 2008 Posted July 4, 2008 Any research that puts running in a positive light must be false. The only reason God gave us the ability to run is get away from something that is chasing us. A truly civilized society would stigmatize running as barbaric. Quote
mike1 Posted July 5, 2008 Posted July 5, 2008 More likely to chase food than to run away. Fear was learned later form God. Trail running and treadmills are lower stress. Keep your shoes fresh, keep a comfortable pace, and stay off the hard pack if possible. I think competitive running puts you into higher level of self abuse. Quote
builder206 Posted July 5, 2008 Posted July 5, 2008 Rowing and swimming are good. When I was young I raced road bicycles in another part of the country but I don't like to ride here. In CF we run 440s and 880s. If you push the lactate threshold running those distances regularly, your aerobic limit goes through the roof. Quote
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