Why it is important to continue your training in the summer months and how to help heel ACL injuries

WHY IS IT IMPORTANT TO KEEP YOUR ENDURANCE, CORE AND STRENGTH TRAINING CONSISTANT during the summer and in season?  

To ensure body balance from joints to core to endurance and overall health in addition to maintaining lean muscle mass (our best fat burning source)! LETS NOT FORGET to continuing a good stretching program

To follow are some tips from great coaches around the U.S.

HIIT why this is a great way to add endurance cardio and one of the best fat loss solutions!

Treadmill Recommendations

• Time based. Try 15 seconds on with 45 seconds off at 7 MPH and 5% incline. For safety, decrease speed and increase incline.
• Heart rate based (max HR of 200 used for example). Try a 15 second sprint at 7/5 and simply rest until the heart rate returns to 120 beats per minute. Rest is rest, don’t walk or jog or your heart rate will lower slowly.

Stationary Bike
* Dual action bikes like the Air dyne produces a higher HR. This is due to the combined action of the arms and legs. There is no better affordable option than the Air Dyne. Although they require periodic maintenance they are the perfect interval tool as they do not need any adjustments to belts or knobs when interval training. The fan is an accommodating resistance device. This means that the harder you push the more resistance you get back. If you have large fan Air Dynes (Click here to view) purchase and install windscreens. Most athletes and clients dislike the large fan Air Dynes as they are unable to work up a sweat without a windscreen.

• This is probably the best “safe” tool.
• Requires limited skill.
• Limited potential for overuse injury.

Stationary Bike Recommendations

• Same time recommendations as for the treadmill. For the Air Dyne, set the top display to Level. For a well-conditioned male a 15 second sprint should be level 12-15. Do not go all out as this will seriously undermine the ability to repeat additional intervals. Well-conditioned female athletes will be Level 8-10 for 15 seconds. Levels should be adjusted down for fitness level and up for body size. Larger athletes or clients will find the bike easier. Large fan Air Dynes (older models) will

By Michael Doyle view online http://www.strengthcoach.com/public/1766.cfm

ACL Reduction Strategies

ACL reduction is simple but systematic. We need to work on all of the items listed below. This is not a menu to pick from. It’s more like a recipe. Try to bake a cake and leave out a key ingredient. What happens? Usually a disaster.

– Active Warm-up
– Power and Stability / Eccentric Strength=landing skills
– Strength Development- (emphasis on 1 Leg)
– Change of Direction Concepts- learning how to stop
– Change of Direction Conditioning- developing conditioning

Functional Training

Functional training may be the big key to ACL injury prevention. Although the words function and functional training have been over used the concept is still valid. In order to fully appreciate functional training simply looks at it as the application of functional anatomy to training. The key to understanding functional anatomy is to realize that everything changes when you stand on one leg. From an anatomical standpoint this is undeniable.

ACL Reduction Strategy 1 — Active Warm-up

A good warm-up is the first step in the ACL prevention program. Guess what, a good warm-up is the first step in any program. A proper warm-up develops single leg strength, dynamic flexibility, and increases proprioception. The key to the best active warm-up exercises is that they activate one muscle while elongating another.

High Knee Walk
Leg Cradle
Walking Heel to Butt
Back Lunge
Spiderman
Inchworm

Reduction Strategy 2 – Develop Stability / Eccentric Strength

If active warm-up is the first step, the development of stability and eccentric strength is the most important step. In many of the popular ACL prevention programs this is the major failing. Most programs concentrate too much on jumping and not enough on hopping. Some might again argue semantics but it is critical to understand that a jump and a hop are not the same. As we said above everything changes when you stand on one leg and, everything changes when you LAND on one leg. The key to injury prevention is developing the ability to land on one leg. Eccentric strength is the ability to land properly. Make sure you understand the terminology below.

• Jump- two legs to two legs. This is the basis for many programs but is not the mechanism for ACL Injury.

To view video

http://www.strengthcoach.com/public/1641.cfm?sd=51

Conclusion

• Consider Exercise Selection for Muscle Activation

• Consider Impact of Instability on Muscle Activation

• Consider Training for Strength or Power

• Consider Effect of Stretching on Muscle Force

 

“They conquer who believe they can” – Emerson

Presented to you by Shari Lesser           Personal Trainer at GAC

Cell 720-232-8976      Balance 2b fit.wordpress.com    

                                               

     5/23/2012

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