Fitness Tip of the Week
I was having a conversation with an athlete this week regarding diets. They mentioned a parent was about to go vegan and wanted them to join in. I shared my thoughts on how the modern diet is pretty poor so anytime someone makes a big change, they most likely will see results for a period of time. The results come from eliminating the junk that your old diet contained and not necessarily a result of the new foods they are consuming. This new eating style works wonderfully for 4-6 weeks but then something begins to change. It is at this point that the body becomes adapted and the results begin to level off. The gains slow down and the motivation to stay on the path begins to dwindle.
The same idea can be applied to the gym setting. When you embark on a new training program, the initial strength gains are primarily due to novelty. The improvements stem more from the neurological system then the muscular. This means the brain gets more efficient and the task feels easier. It doesn't necessarily mean your muscles are stronger. All this adaptation is good for making improvements in the exercise but around 4-6 weeks, the neuromuscular adaptations slow down and it is time for the muscular system to take over. It is at this point that "the gainz" slow down.This is a common breaking point for gym goers and adherence begins to slip.
Here is what I propose to avoid it: work hard on something for 4-6 weeks, then change a component of your program (or diet). It can be anything from totally changing the exercises, or performing more reps, or cutting down the rest time between sets. Change one or two things up, continue to challenge yourself and your mind and body will be happy you did so!
To those that live in the northeast, the weather in the spring time is as unpredictable as Will Smith at the Oscars! Last week we wrapped up part one of our Intro to Strength & Conditioning program for kids aged 10-12. This is a great age group to work with as there ability to learn and adapt to the training elements thrown their way is incredibly high. One week they cannot lift the bar for a rep and the next they can do 5 reps with no help at all. The excitement they show when this occurs is off the charts and it becomes infectious. I look forward to what the future holds for this crew as some will be taking part in the next phase of our intro program.
Starting tomorrow, April 4, we are launching part two of our Intro program. It helps if you participated in part one but it is not a prerequisite to join part two. One principle that we always try to follow is to make sure the exercises done are developmentally appropriate. The levels of maturation and experience between a 10 and 12 year old could be quite large. In these circumstances, we adjust the exercises to fit the child to keep everyone safe and moving in the right direction. If you are interested in more information and/or to register, click here: Intro to S&C
In addition, we are launching our first Good Friday Speed, Agility & Fitness clinic. This two hour session is designed to teach the fundamentals of movement on the playing field as well as in the weight room. We will introduce skills, apply those skills in drills and games, and then finish the session in the gym performing tasks like jump rope, sled pushes, medicine ball throws, rope climbs and more! For more information, click here: Speed, Agility & Fitness Clinic
Lastly, our summer youth camps will also be announced within the next week or two and as of now, it is looking like we will be hosting camps in the three weeks prior to July 4th, and the three weeks after the week of the 4th. More on this to come soon!
What I've Been Reading...
Coan: The Man, The Myth, The Method by Marty Gallagher.
This book highlights the career of Ed Coan, the greatest powerlifter of all-time. In it, he was asked what he deemed the most important qualities that a powerlifter should have. Here is how he summed it up: "if I were to rank traits most responsible for powerlifting success, I would place tactical brainpower at the top of the list, followed by perseverance, hard work, and then maybe genetics". I would argue that these qualities, in that order, are the most important aspects of success in any field. It is the mind that will make you or break you. The greats know and understand this. Us normal folk need the occasional (or frequent) reminder.
What I've Been Watching...
Hamilton on Disney+
I am no expert in regards to theater performance and production but damn this play is good! Who would have thought that you could mix hip hop and the Revolutionary War into a pot and create something so entertaining?
This play is based off the book Alexander Hamilton by Ron Chernow. I dove into this book at the beginning of 2021 and was surprised about what I learned about the man and the other Founding Fathers. Growing up, most historical figures are put on a pedestal. You learn about their virtues and all the good they did for their country. What you don't get is the dark side of the founders and this book (and play) gives you quite a bit of that! This is the second time I watched it and wouldn't be surprised if I end up viewing it again!
Quote of the Week
"It is difficult to get a man to understand something when his salary depends upon his not understanding it" -- Upton Sinclair