All posts in “Fitness”

SST vs GAP… A word from our Scott!

Sport Specific Training (SST) vs General Athletic Preparedness (GAP)

In today’s world the term specificity is being used to create value and drive up the prices in certain sports programs. Almost every parent or coach nowadays tries to find a way to make their athlete the best they can be. While wanting our youth to perform optimally is not an issue, the problem lies in the age in which we are doing this.

Ten to twenty years ago it was common for most youth athletes to play multiple sports. They would focus on the sport that was in season and then move right onto the next one. At some point we lost track of the benefits of this and began shifting towards a singular sport.

Don’t get me wrong there are definitely benefits to SST. Athlete’s can drastically improve in their performance if drills, exercises, nutrition, etc… are tailored to their sport. However, deciding on whether the timing is correct for that particular athlete is the KEY.

What is the big difference between SST & GAP?

The answer may startle many! In properly run programs only minimal differences can be seen. A good strength and conditioning coach will detect areas that need to be addressed in either situation and should begin attacking those problem areas immediately. Many sports have thin lines that are constantly crossing over. Let’s quickly consider basketball and tennis as examples. Seemingly two very different sports on paper but both require tremendous lateral speed and quickness, hand-eye coordination, similar anaerobic and aerobic conditioning, and a great MSF (Mass Specific Force). It is obvious to see that many drills and exercises will cross over between the two. The need to specify for an athlete develops in age and competition. As this gap narrows, a detailed approach to increase athletic ability is required.

Here are some common guidelines to use when deciding between SST & GAP

  • Age: This is always a difficult factor to consider since everyone matures differently. However, a rough guideline is usually between the ages of 15-18. Specializing before this guideline can conversely be a detriment to the athlete’s chances of progressing further in the future.
  • Level of competition: Typically the higher the level an athlete is competing at the more need there will be for SST.
  • Athlete’s realistic ability: Although this may be tough for many parents to admit, they have to be realistic about their child’s ability and the likelihood of them progressing into higher level competitions as they age. I.E. College or professional levels.
  • Maturity: Since every athlete matures at different rates this may also be an important guideline to consider. If your child has yet to hit their growth spurts or has mentally reached the point in which they can handle the added stressors of SST it’s best to continue to work GAP. Don’t rush your athlete since it may cause more harm than good both physically and mentally.

Carrots are yummy!!

I don’t’ know too many people who jump at having carrots as a go to snack , as not being too fond of the root vegetable myself. However, from years of developing wellness of mind and body, I’ve grown fond of the remarkable benefits of carrots:

  • Lower blood pressure
  • Boost immunity
  • Help digestion
  • Prevent cancer
  • Improve eyesight
  • Improve oral health
  • Reduce the risk of stroke
  • Control diabetes

After acknowledging all those benefits all I want to do is eat carrots so here is a recipe I have fallen in love with:

Ingredients

  • 8-10 peeled carrots
  • 2 tbsp. melted butter
  • 2tsp garlic minced
  • 4 tbsp. parmesan cheese
  • 1 tsp chopped parsley

Instructions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Mix butter and garlic together.
  3. Place carrots on a parchment paper
  4. Sprinkle with butter/garlic mixture.
  5. Roast in oven for 15 min.
  6. Top with parmesan cheese and roast for another 10 min
  7. Top with parsley and ENJOY!

D O M S

I recently experienced something that doesn’t happen to me often: I was so sore last week that I decided not to work out two days in a row. Skipping more than just a weekday is really not like me so I decided to look into it, mostly to find a way to get rid of the awful pain.

I’ll now share some of what I learned with my people here at ADAPT:

First of all, there’s a medical term for that awful pain we call ‘soreness’: Delayed-Onset Muscle Soreness or DOMS.

What causes DOMS?

DOMS is caused by muscle strains as a result of excessive and accustomed exercise, which results in an inflammatory response.

What are the symptoms?

The symptoms might remind you of the day after one of George’s leg days:

• Aching muscles 24 to 48 hours later — you know, waking up the next day feeling like a truck has ran you over

• Stiff muscles — not being able to sit on the toilet

• Short-term loss of muscle strength — having a hard time going up stairs

• Joints with reduced range of motion — being incapable of reaching something from the back of your car

What can you do about it?

There are a few things you can do to treat DOMS:

  • Practicing ‘active rest’ — as in ‘get on the bike’
  • Applying heat and cold
  • Applying direct pressure — using lacrosse balls or foam rollers
  • Avoiding excessive muscle stretching during the first 24 hours

How can you prevent this dreadful pain?

Here’s the advice:

• Increase sets, reps and weights no more than 10% per week — am I glad that ADAPT’s program is very smart and disciplined about workout programming or what?!

• Make sure to properly cool down after finishing your workout

Simply put, DOMS is a common occurrence among people who exercise that can be prevented by working out smart, so “Be HUMBLE, be TEACHABLE, and always KEEP LEARNING” here at ADAPT.

How to build sexy, strong and powerful glutes?

It’s official , great glutes benefit you more than just looking good in a pair of jeans. The gluteus maximus aka your booty is in conjunction with the medius and minimus that operate as a base of support for the pelvis and the hips. So, when the glutes are weak the pelvis and the hips suffer because the quadriceps and hip flexor have to work harder to compensate . Strong glutes encourage hip movement which protects from over compensation of spinal movement by performing simple functional movements. These movements alone have the potential to cause strain and no one wants that right ? If you want to strengthen your glutes it’s important to prime the glutes while getting ready to workout to ensure proper activation of the muscle. To ensure healthy glutes , these are exercise routines you should try adding to your routine :

 

Cable pull through
Monster walks
Glute bridges
Kettelbell swing
Low bar back squat
Russian Deadlift
Good morning

For more information check out Coach Jonas aka “the booty guru” on our YouTube channel  for how to work your glutes !

It’s Hip to be Fit!

When you think about it, you spend most of your day if not a third of your day sitting, standing and even achieving a workout at ADAPT, right? Would you believe that over time from this consistent pattern and lack of stretching the hip flexor muscles eventually shift to a shortened state, which is what causes this horrible pain. Listed below are some ways to relieve this uncomfortable situation:

  • Kneeling hip flexor stretch
  • Pigeon stretches
  • Spiderman stretches
  • Hip flexor mobilization (lacrosse ball or foam roller)

Check out out Youtube channel for more info about this!! https://youtu.be/ZwP0zVcp8f0

For further information ask your coaches at ADAPT!

 

Reference

Winters, M., Blake, C., Trost, J., Marcello-Brinker, T., Lowe, L., Garber, M., & Wainner, R. (2004). Passive versus active stretching of hip flexor muscles in subjects with limited hip extension: a randomized clinical trial. Physical Therapy84(9), 800-807.

Short & Sweet

What do you do when you are craving something sweet? Stuff like this passes through your mind: Ice cream, Nutella, or your favorite dessert from a certain restaurant but after eating all that you begin to feel guilty, tired and then you start thinking stuff like: “it is impossible to lose weight” “I will always be fat” “I am never going to be able to eat clean”. But guess what? There is a possibility of eating sweets without all the negative consequences. We are going to tell you an amazing recipe that you are going to love!

Due to your busy life: work, children, gym, and just life itself, it extremely difficult to find the time to make something healthy to eat but we got you covered! Here is a quick and healthy 4 ingredients protein brownie!

Ingredients

  • 2 cups mashed banana (about 6 medium, overripe bananas)
  • 1 cup smooth peanut butter (use almond or cashew butter for paleo/low-carb)
  • ½ cup protein powder
  • ¼ cup cocoa powder

Mix all the ingredients in a bowl and put it in the oven at 350 degrees for 25 minutes and ENJOY!!