Author Archives: James Marshall

  1. Why PE should be more WE than ME

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    “Children need to express themselves as individuals”

    So goes modern thought as we create a generation of self-centred, narcisstic kids who are unable to cope with failure when it happens.

    In the U,K. there is a perceived crisis in our society and politicians are calling it “Strivers versus Skivers“. (I wrote about discipline versus liberty last week). But do politicians know that their misunderstanding of Physical Education could be part of the problem?

    Once again the politicians and their cronies come up with PE curricula that are based on either a competitive sporting basis or a “let’s just get them moving” mantra. (This comes from the same brainiacs who think Sudoku is a tool to help understanding of Maths, instead of it being a logic puzzle.)

    Someone had the bright idea that people move when dancing, so dancing is like PE, lets get PE teachers doing dance. Dance is a form of artistic expression and is best left to those who are good at it according to the dancers themselves (see more here).

    As to girls, lots of schools have thrown their hands up in the air and think that sticking them on Wii. or a Cross trainer watching t.v. is the way forward. Compare that to what used to happen 50 or 100 years ago).

    P.E. classes in the teenage years have become less about doing, and more about “theory of doing”. Children can recite 5 elements of fitness, but can’t touch their toes, let alone do a handstand. Then we send them out to play 15 a side rugby.

    Dance, theory and games form the Pedagogical part of Physical Culture: where is the Martial and Restorative components?

    Restoring the balance

    If you look at the following two diagrams you can see how as a society we have become off balance.current physical education paradigm

    Dr Ed Thomas of the Iowa Health and Physical Readiness Alliance explains it in more detail in Chapter 6 of his book Rama

    Physical education can be divided into three basic content areas:

    1. Restorative–Techniques, obvious or subtle, that bring the body toward its optimal state of harmony and compensate for the stress of daily life.

    2. Martial–Techniques, obvious or subtle, that teach appropriate offensive and defensive responses to external aggression.

    3. Pedagogical–Sports, games, theoretical bodies of knowledge, and dance.

    The function of physical education can also be divided into three areas:

    1. Personal--The focus of this aspect is on individual health, comfort, and physical gratification. Here the self is felt to exist at the borders of the skin and the limits of personal desire. It can easily be reduced to self-indulgence but can also serve to stimulate healthy life habits.

    2. Interpersonal–At this level, one’s attention turns to the needs of others. At lower levels it may be confined to family, neighbourhood, gender, race, and so forth. Higher development brings awareness that it is the duty of all able citizens to be physically and mentally prepared to defend the highest ideals of their nation and to contribute productively to its future.

    Further growth will lead to the realization that national borders are superficial boundaries within an interdependent family of living organisms who share the earth.

    3. Transpersonal–Cultures vary greatly in the development and understanding of obvious and subtle physical techniques that contribute to the spiritual quest. Transcendence brings the uninterrupted, moment-to-moment realisation that all things are divinely One.

    ideal physical education paradigm

    Wow! There is a bit more to P.E. than supervising a game of rounders where half the class are sat down waiting to bat.

    Local M.P. Neil Parish equally clueless

    neil parish I asked my local M.P. to explain the following:

    “My daughter goes to a state Primary school. Her physical education lessons are often moved aside or shortened due to “timetable pressures”.

    He responded:

    “I am pleased that the Government has shown its commitment to retaining and encouraging sport in schools. The London Olympics has provided the opportunity to make a lasting legacy for sport in this country and a big part of that means encouraging more young people taking part in competitive sports.

    The Government has been clear that it wants Physical Education, swimming and competitive sport to be a compulsory part of the curriculum at each of the four key stages. Following the review of the National Curriculum, the new Programme of Study, when it comes out, will be shorter, simpler and far less prescriptive to allow for the maximum level of innovation in schools.

    The Education Secretary, Michael Gove MP, has also confirmed that £65 million of new funding will be made available for schools to enable them to provide more opportunities for competitive sport. This funding will cover the 2012/13 school year.

    no ball gamesIt is also very important that young people have access to playing fields, so I welcome the planning framework which has introduced stronger protection for playing fields.

    Playing fields cannot be built on unless they are replaced, or Sport England agrees they are surplus to requirements.

    The framework also includes a new designation that lets local people earmark locally important green spaces for protection, including playing fields.”

    As you can see, not only does he not answer my concerns,  the emphasis is on competitive sport. You can see many notices like the one in this picture placed in his constituency.

    I also like the point about “maximum level of innovation” in schools: as if teachers didn’t have enough to worry about.

    There is nothing about quality of physical education in itself.

    Become part of the solution

    Instead of pointing the finger at “skivers” or insisting on “more competitive sport” the politicians (how many went to Independent schools with a huge emphasis on games?), teachers and parents can work together on restoring the balance.

    Physical culture and health is directly linked to the state of the nation. A flabby body will lead to a flabby mind. 

    • Our duty as parents and teachers is to set an example and provide opportunities for our children to develop. That is different from “letting little Johnny be himself”.
    • Provide restorative exercise programmes on a daily basis. Mindfulness training, relaxation, stretching are all useful. Switch off screens.
    • Get P.E. teachers educated on more than “refereeing”. That includes physical tasks such as rope climbing, gymnastics, jump ropes.
    • Look to include some martial arts and self defence class at some point: that is not pyramid selling belt collecting, but learning how to move your own body and react to and restrain others. Wrestling, judo, tai chi could all be done at a young age.

    We can make a difference together.

    (Apologies for the bad rhyme in the headline, paraphrasing Muhammed Ali.) 

  2. Getting my gymnasts stronger

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    Understanding Strength for Gymnastics

    gymnasts strength

    These girls are strong

    Over the past few sessions I have been going through the strength section of James’s Athletic Development Manual with him. We went through strength and velocity and how a high velocity exercise means the strength aspect could be low, and vice versa.

    For example, tuck jumps are a high velocity exercise with a lower strength needed. Where as a deadlift variation (1-3RM) would be high strength and low velocity as you couldn’t repeat many.
    Exercises were also broken down into 4 categories of strength:

    • absolute
    • relative
    • dynamic
    • elastic. 

    Also, there are many ways to overload that don’t include just increasing the weight. You can change direction or the plane of movement and you can change the speed or rest period too. Each way overloads the body and you have to make it adapt again.

    The importance of reflection

    During the last practical session I had with James and some of the athletes, he asked me what I have learnt. This really got me thinking. I have learnt a lot! I don’t tend to self reflect so I know I need to work on that. How can you improve as a coach if you don’t reflect on what you have done or learnt?

    It’s made me look at my plans for the gymnasts and my personal training clients differently and I have re-thought a lot of their training. I think I had just got into a routine and needed that nudge to think about things a little more and reflect on my previous training and what James has taught me as well.

    Self reflection, as I now understand, is an important part of coaching. It gives you the chance to think about how a session went, what you can do to improve it, what worked well or what did you learn. All these questions will help you develop and improve as a coach.

    Keeping things fresh

    strength training for gymnastsIt’s good to make regular changes to stop a program/session getting stale too. Plus, if you are training the younger athletes, it keeps them a lot more interested and more likely to work.

    If you do the same thing day in day out, they will get bored and won’t progress. Repeating movements are important to get the technique right, but adding in a few changes will challenge them physically and mentally.

    This has made me think of where exercises fit and I have been thinking about this a lot more when I train my clients at work or the gymnasts I work with too.

    I have also learnt a little about myself too. I learnt that I need to be more confident and give myself more credit. For years my teachers and tutors have said this to me over and over again and I’m starting to see why now.

    Gemma Robertson 

    Getting gymnasts fitter faster and stronger  

    Interested in starting gymnastics? Then join our gymnastics club in Willand, between Uffculme and Cullompton.

  3. How can a gymnast maintain a healthy weight?

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    How can a gymnast train well but maintain a healthy weight with all this pressure?

    Yesterday’s blog looked at incidents that happened years ago when eating disorders were not well known and the training was very different. Gymnasts’ weight were under scrutiny.

    Those severe cases are hopefully less frequent with better-educated coaches and different role models.

    If you watch gymnastics now, the body shapes are all different and they still get the results they need.

    Take Nastia Liukin and Beth Tweddle. Both very different body shapes but both have won Olympic titles! Still, young female gymnasts don’t live in a vacuum and society itself places immense pressure on the female body image.

    Gymnasts need balance…

    in their diet as well as on the beam. Carbohydrates are the body’s preferred source of energy. Gymnasts will be burning huge amounts of energy so this is vital in their diets. Complex carbohydrates are needed to give the gymnast a long sustained amount of energy.

    You can get these from vegetables and wholegrain/wholemeal foods. For a quicker burst of energy, simple carbohydrates from fruit and sugars can give this. But, too much of anything can be bad. Too much carbohydrate can lead to weight gain if the energy is not used afterwards. Around 60-65% of the gymnasts daily diet or 5-8g/kg/day should be enough.

    Protein is vital to help recovery and support of the muscle tissues. Male gymnasts usually require more than female gymnasts. 12-15% of the daily diet or 1.2-1.7g/kg/day is needed. Sources include meats (chicken, turkey) fish, eggs and nuts.

    Fats should make up the remainder, 20-35% of the total calories. Fats are another source of energy and can help transport nutrients around the body. However, the type of fat is important. Limit the amount of  trans fats, these are found in processed foods. Natural fats are best and are found in nuts, meat, oily fish and olive oil.

    What should a gymnast be eating before and after training?

    gymnasts weight

    Beth Tweddle is an example of healthy gymnast

    Try and eat 1-2 hours before training. A small meal including complex carbs and fluid intake should be enough to give the gymnast a sustained level of energy throughout training.

    After training, having a meal that is protein-based will help the muscles’ recovery process, and carbohydrates will replenish the energy stores.

    If you have to travel, eating something like a banana or an apple within 30 minutes after training will help replenish energy stores too. This is important if there is more than one training session in the day.

    Gymnasts should stay hydrated during training too. Depending on how long a training session is, an energy drink can help sustain energy or a small snack will help keep them going too (How to make your own sports drink)

    During competitions, a gymnast does a lot of waiting around. It is vital that they stay hydrated throughout the day. Small and regular sips will help this. A light breakfast and regular snacks like fruit or nuts will maintain their energy levels (more on competition eating here).

    If you want to see how a healthy diet looks in action, then watch this video, aimed at adults but something the whole family can do.

    Conclusion

    Gymnasts need to eat more than the average person because the energy expenditure is more and their bodies require more energy to help recover afterwards. Nowadays, gymnasts like Beth Tweddle are proving you don’t have to have a tiny frame to excel at the sport.

    All body shapes are able to perform at the highest of standards. Supporting your body with the right foods and amounts of these foods and training hard will make a champion, regardless of body shape.

    This is something we take seriously at the Excelsior ADC gymnastics club

    If your club coach is obsessed with a gymnasts’ weight, then speak to the club welfare officer.

    Gemma Robertson 

    Further reading:

    What to eat before competing

  4. Speed and Power Training for Gymnasts

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    How to get faster for gymnastics

    power gymnasts

    Plyometric drills for speed

    I presented two workshops last month at a conference for gymnastics coaches: speed training and plyometrics myths.

    The coaches ranged in age, experience and their gymnastic discipline.

    There is no one size fits all approach to gymnastics, so I tried to cover the underlying principles first so that the coaches could then apply it in their own context.

    I made sure I asked questions first: what were their concerns, existing practices and type of gymnast they work with.

    power gymnasts

    Coordination for running

    We then did practical drills with progressions from simple to complex.

    “Running is a co ordination activity”

    As I keep reminding the athletes I work with! The drills were designed to improve the 7 key aspects of running faster .

    The coaches were enthusiastic, and had a go, even if they struggled somewhat to the new exercises.

    With plyometrics training, it is important to do the work that is right for each athlete, so I showed several different progressions and variations.

    The Coaches asked some great questions, and I hope I was able to help them. We have followed up since with the back up material and more video clips.

    Looking forward to next time. I have since worked with 2 clubs on their specifc speed training for gymnasts on the vault and double mini trampoline.

    Please see read our club page if you are interested in taking up gymnastics in Willand, Cullompton, EX15,

  5. How to coach different learning styles

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    Following from Monday’s blog about coaching blind people who are visual learners. We can look in more depth at different learning styles.

    The 3 learning styles

    Learning styles

    Kinesthetic learning?

    If you are to believe the coaching and teaching manuals, then you might categorise people into having 3 different learning styles:

    Auditory: responds to sounds and descriptions

    Visual: responds to visual images and demonstrations

    Kinesthetic: learns by feeling and doing and experience.

    I have yet to see the research behind this (Please contribute or reference if you can find it) despite it being quoted in lots of texts.

    The more I look, the less I find that there is any evidence at all behind the so -called 3 learning styles. 

    It makes sense that people learn differently, and as a coach I always try to use all 3. But, as I have worked with people who are blind, deaf and have learning difficulties, I have to adapt to one style more heavily with those individuals.

    One of the hardest agility sessions I had to coach was with a deaf, dyslexic person and a blind person. I had to keep switching cues and demonstrations, and body position continually.

    Using Cues

    Working on the agility technique recently with different athletes has highlighted the need for different cues. I have yet to find the “Magic Pill” that works on everyone. The athletic ready position was adopted by the blind players using an audio cue “pounce”.

    Some of the sighted rugby players needed to practice jumping, and then see how it would aid avoiding contact in application (Kinesthetic).

    Hockey and netball girls were a mixed bunch, with some getting it, others not. Time is a factor in this, but I think setting out what I want to achieve with more of a “Chalk and Talk” delivery is necessary.

    I find that some high achieving girls are less likely to “have a go” in case they can’t get it straight away. I have to factor that into my coaching. (The ability to try something new and make mistakes is not always encouraged or rewarded.)

     Same sweet different wrapper

    One of the joys (and frustrations) of coaching is finding out how to transfer the knowledge and theory of what you want to achieve into the athlete.

    It is not as simple as saying “Just do it“, instead, experimenting with a variety of cues and teaching methods will hopefully allow you to get a better working relationship with your athletes, and then better results.

    Here is an example of me guiding athletes through some exercises to develop spatial awareness

    If you would like to host one of our coaching courses then we will be happy to arrange.

  6. 68 Lessons from the garage of pain

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    “Challenge Assumptions”

    garage of painI have been reviewing things I have learnt working with athletes and coaches over the last 12 months. In no particular order and with some brevity:

    1. You can learn to be more creative.
    2. Challenging assumptions helps you look at things differently.
    3. Framing and reframing problems is a useful tool.
    4. Connecting and combining ideas leads to different avenues of thought.
    5. Thoracic spine (T-spine) mobilisers are useful for most athletes.
    6. The 3 common postures: upright, flexion, supine (Do less of these).
    7. The 3 uncommon postures; inverted, extended, brachiated (Do more of these).
    8. Psychopaths exist in the workplace.
    9. My chimp gets riled unless I feed him a biscuit.
    10. Chimp to chimp talks rarely work.
    11. A knee injury is a brain injury (get the brain working too).
    12. Work capacity can be developed with aerobic activities that are non specific.
    13. Work production is best developed through specific, quality work.
    14. If you stick someone in a cubicle and say “get creative from 9-5” expect mediocrity.
    15. I doubt if I can do too many pull ups in a week.
    16. Preparation, adaptation, application and regeneration are the 4 cornerstones of training.
    17. Dynamic correspondence is just specificity of transfer.
    18. Thomas Cureton is the Godfather of P.E. read more of his books.
    19. My box splits will improve through more goblet squats.
    20. Walking 10,000 steps a day is an essential health goal but I only walk about 6-7000 a day.
    21. Vitamin D supplementation is essential for children in the UK.
    22. A patella fracture is not an excuse to stop training: you can be running 10 weeks afterwards.
    23. Paleo books are based on dodgy research and anecdotes.
    24. Podium results are achieved in the heats.
    25. The people who want to sit on committees are exactly the type of people who should be prevented from sitting on them.
    26. Props can learn to run fast if coached well.
    27. Cricket coaches like gimmicks and fads, but struggle to recognise a good body weight squat, let alone coach it!
    28. Movement efficiency = Hip projection.
    29. “Transform” players rather than “Change” players.
    30. Get better at warm ups, they set the tone for the rest of the session.
    31. danjamesProgression, Variety, Precision: that leads to good things happening.
    32. Calisthenics is dereived from the Greek Words “Calos” and “Stenos” meaning beautiful strength.
    33. Female athletes: every day is leg day.
    34. Exercise is something you do, movement is something you feel.
    35. Moving more makes you want to move more.
    36. Moving less makes you want to move less.
    37. Teach people to move well and they will want to move more.
    38. Front squats followed by behind the head pressing helps the T-spine.
    39. No one is an expert in every field: find help.
    40. Life is not fair: move on and deal with it.
    41. If you can’t slow it down, don’t speed it up.
    42. Increasing bandwidth helps players develop long term.
    43. Players have to earn the right to bench press.
    44. 3 ways to measure physical fitness: Structure, function and motion.
    45. gorillaThe Gorilla can’t eat all of the food: sport is not the answer to everything, physical activity must be promoted.
    46. “What are you getting ready for?”: pe classes can lead to demonstrations.
    47. Running is a skill, it needs to be taught as such.
    48. Running is a co-ordination activity; teaching subsets of running helps the overall skill.
    49. See 1, Do 1, Teach 1: a good mantra for working with children.
    50. Never jump off something that you can’t actually jump onto.
    51. Sprinting could be about movement stability.
    52. Posture, balance, stability and mobility= foundations of excellent movement.
    53. Fighting nature is futile. Eat more food in the winter, train outside in the sunshine, train inside in the dark.
    54. strength coach devonQuality of food and sleep should be treated like medicine.
    55. The better the athlete trains at the end of my session, the less they have learnt.
    56. Good movement is not repeating the same movement over and over again.
    57. Exercises that have no intention will result in limited adaptation in co- ordination.
    58. You can change the environment, the task or the organism to create success.
    59. Reaction to light stimuli has zero transfer to 3 dimensional objects.
    60. There are lots of good coaches doing great work out there in difficult circumstances.
    61. Stimulate, adapt, stabilise, actualise: allow time for stabilisation before you build on that fitness component.
    62. Stress is cumulative, periodise your training around stressful life events.
    63. blind footballTraining 2 blind players together is like herding bees.
    64. If you are going into battle, it’s a good idea to take an ex Regimental Sergeant Major with you.
    65. There are many solutions to the same problem, but integrity should never, ever be compromised.
    66. Using images and diagrams in coaching has helped me communicate more widely.
    67. Working with blind players has helped me focus on the quality and specificity of verbal messages.
    68. Regeneration of mind, body and soul is essential for coaches and athletes alike.

    Life’s tough; it’s a hell of a lot tougher if you’re stupid. Keep learning.              

    If you want to gain the benefit of these lessons, then I am recruiting people to the Excelsior Athletic Development Club now. All levels welcome, you just have to want to improve.

  7. Strength Ratios for Squats and Deadlifts

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    Following on from our blog on Front Squat vs Back squat, here is some information about what you might be aiming for with deadlift squat ratios.

    Strength ratios

    The table below shows an estimate of the weights you should be able to lift based on other exercises. I.e. if you can back squat 80kg you should be able to Deadlift 100kg’s.

    Please note these are only approximate values which can be greatly affected by technique and vary among individuals. So avoid using them as written rule!

    Deadlift

    Back Squat

    Front Squat

    ~100%

    ~80%

    ~68% (85% of BS)

    60kg

    48kg

    40kg

    70kg

    56kg

    48kg

    80kg

    64kg

    54kg

    90kg

    72kg

    61kg

    100kg

    80kg

    68kg

    110kg

    88kg

    75kg

    120kg

    96kg

    82kg

    130kg

    105kg

    90kg

    140kg

    112kg

    95kg

    150kg

    120kg

    102kg

    160kg

    128kg

    109kg

    For example, if you are practiced at the Deadlift but not the back squat, it is unlikely you will be able to back squat up to 80% of your Deadlift 1RM.

    deadlift squat ratiosIf beginning a new exercise it is better to underestimate your rep max as you can always add more weight!

    If you lift too heavy the chances are YOU WILL BREAK!

    In summary you should be able to back squat more than you can front squat,  and Deadlift the same or more than you can back squat.

    These are some of the lifts used in our Get Stronger programme here

    Or train at our licensed Weight Lifting Club in Devon

  8. Jack Lalanne- mind body connection

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    I was recently asked if I could make someone fitter if they gave me £30,000. I think Jack Lalanne answers that quite well in this clip.

    The only proviso I would make is that the converse is true. I see a lot of young athletes who have no interests or hobbies outside of their sport.

    I think a hobby or interest outside of their main sport, including mixing with non-team mates is essential for balance.

    Read more in our Jack Lalanne interview.

  9. Exclusive Jack Lalanne Interview on his 93rd Birthday.

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    “Hello Students”

    Jack Lalanne interview

    Jack towing boats

    Jack Lalanne was famous for his TV show in the USA which ran weekly for 34 years. In it he also did some simple exercises (trimnastics) and gave a 2-3 minute monologue on how to stay healthy and enjoy life.

    His advice was years ahead of its time and if you think that the healthy food and moderate, regular exercise messages are new- think again! Jack said it all 50 years ago!

    Feats of Strength

    Jack was also known for his feats of strength including:

    • 1,033 press ups in 23 minutes. 
    • 1,000 star jumps and 1,000 chin ups in 1hour 22 minutes
    • He swam from Alcatraz to San Francisco whilst handcuffed and chained;
    • He is famous for towing boats when swimming including towing 70 dinghies with 70 people for 1.5 miles whilst handcuffed- on his 70th birthday!

    Jack lalanne swimHe featured in an episode of The Simpsons towing the old folks.

    The Interview

    Jack died last year, but I was lucky enough to interview him previously on his 93rd birthday (I say interview, I hardly got a word in- he was in fine form).

    JM- Happy Birthday Mr Lalanne, thanks very much for taking the time to talk to me.

    JL– No problem (starts singing Happy Birthday to me) I love to help people, that’s what I do. I’m 93 years old and I’ve never been busier, I help people to help themselves. I live in the here and now, I say to people forget about what you used to do, do something now. Dying is easy, living is a pain in the backside. People who are 50 or 60 come up to me and say “Jack, what I used to do” I say this is the moment. The one thing in my mind is to help people.

    JM– (only now gets a chance to ask a question!) how did you get into exercise?

    JL- I was 15 years old and a sugarholic, I attended a healthy living lecture and it saved my life. I joined a YMCA gym, became a strict vegetarian for 6 years I got rid of my headaches.

    JM– I like your message of exercising little and often, eating right and having a positive mind set- do you ever have a down day?

    JL– No, never, you only live once, why be miserable? Fat people are miserable- you are carrying 50lb on your shoulders all day you get a disease called “pooped-out itis”. Don’t tell me that they are happy with the way they look and feel. I have to be honest, that is all I have, so I exercise and I eat healthily. Exercise is king, nutrition is queen, together you have a kingdom.

    I eat out in restaurants every night, but they cook the way I want my food cooked. I have 10 vegetables a day, eat 5 portions of fruit. I only eat fish and lean cuts of meat. The only grains I eat are wholegrains- I put the right fuel into my body.

    JM– I work with a lot of young athletes, have you any advice for them?

    JL– I say to young kids “do you want to feel better, look better, live longer, be more attractive?” You gotta work at it. Don’t blame your parents for how you are. You inherit your skin colour, your hair colour, your bones, the rest is habit. My Dad was overweight and unhealthy and he died young. I wasn’t going to let that happened to me.

    All athletes would be better if they eat better. Junk in equals Junk out.

    I get letters from people asking for advice, I say “start doing something for yourselves”, “God doesn’t offer to do your workout for you.

    Jack LalanneJM- What life experience can you share with us younger people?

    JL– I treat people how I want to be treated. Without people I would be nothing. One million per cent of my time I am thinking about helping people.

    My 53rd wedding anniversary was yesterday, the secret to a long and healthy marriage is to work at it and “don’t try and change each other”.

    JM- What feat of strength are you going to do today?

    JLI’m going to tow my wife across the bath tub. I’ve lifted weights for an hour and a half this morning, and I’ve swum for half an hour, I got this new pool I designed where you swim against the current. I live in a beautiful house, right by the Ocean.

    JM– Thanks again for your time and enjoy the rest of your birthday.

    JL– You’re welcome, I love England, my parents are from France, I have been to both places a few times.

    Jack’s series of talks on you tube are well worth watching. Especially when someone tells you about the latest research or fad! I use them as an example of good advice when delivering our own workshops and courses.

     

  10. Warm Up Specificity – spinning

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    Spinning is great, for cyclists!

    If you watch the first 20 seconds of this clip you will see Tomlinson warming up for his role as a running back on a stationary spinning bike.

    He has a groin injury, if it were me I would try to replicate the moves I was going to do in the game at a slow tempo and gradually build up speed.

    Spinning is a good form of exercise, and for big guys may be a valid alternative to running to take the load off the joints, but it will make your back stiff and your hamstrings and calves tight.

    It also involves no lateral movement at all. This to me does not make it suitable for a warm up for an explosive change of direction sport like Gridiron. Instead, I would use the principles found in our Ultimate Guide to Warm Ups.

    I taught spinning twice a week for 6 years, so have some idea of what it involves, and for interval type training for the central cv system it is very effective. But I always made sure I was doing much more sport specific work before or after that. The other advantage is that it is indoors, the disdvantage is that those type of bikes cost a lot and you usually have to be a member of a gym to take part.