Monthly Archives: June 2015

Isometric training!!

There are three types of contractions that muscles can perform. These are Eccentric, Concentric and Isometric. Each one refers to the action of the muscle.

  • Eccentric contractions are where the muscle contracts while the fibres are lengthening.
  • Concentric contractions are where the muscle fibres contract while they are shortening.
  • Isometric contraction is when force is being applied in a situation where the muscle fibre neither shortens or lengthens. The joint is generally in a fixed position when this occurs.

There are also some scenarios where the rate of lengthening or shortening is slowed to a point where it can become quasi-isometric in nature. This resembles the type of slow grind that can be experienced when performing near maximal lifts.

Isometrics are useful in training as quite a lot of force can be applied in a relatively safe way. The high forces require an extremely large neural input. It can be a great way to train the neural aspect of strength. In addition it can prepare muscles and tendons to tolerate very high forces which may occur suddenly during sport. This makes isometric training quite an effective injury prevention strategy.

While there are benefits to training with isometrics it can be difficult to perform safely. Certain equipment may be necessary in order to effectively perform a movement isometrically. It also requires some experience of lifting in order to breathe appropriately. Because you must maintain a valsalva or “Bracing” position for a prolongued period there are some risks associated. People with high blood pressure or who may be prone to fainting should avoid such types of training.

Performing these types of movements is relatively simple for the experienced lifter in an adequate facility. Take for example a squat movement. The athlete should set the spotter pins above the bar at an appropriate height (1/4 squat depth etc) with safety bars just below. Using proper technique they simply squat the bar until its path is impeded by the spotter pins. They should continue to exert as much force as they can for a prescribed time. Because they are squatting against a “fixed” bar they wont need to the load the bar as load is now redundant.

Isometrics can be a useful tool in an athletes training method arsenal. While it should be utilized by experienced lifters, certain applications and variations can be utilized by other athletes also. Used in an efficient training program isometrics can be effective in improving strength levels and preventing injury.

Training for your first race.

It’s the summer time and time to get outdoors and get active. Whether you are looking to satisfy a competitive streak, trying to stay fit or just looking for something new to do with friends, competitions are great to look forward to. Tough mudders, Hell and back challenge, Color runs, triathlons and marathons are increasingly popular events. But where to start if you want to compete and complete one of these? This article is aimed at helping you to get yourself into a position where you can compete, have fun and finish the race.

Step 1: Make a plan

Decide what kind of race you want to do. Do you like the slow steady aspect of a marathon or the variety and challenge of a tough mudder. This will decide a lot of what you need to do to prepare for your race. Pick a realistic timeframe in which to train and a distance which is realistic for you right now.

Step 2: Buy a heart rate monitor (HRM)

There are many merits to heart rate training which have already been discussed in previous articles. To keep things simple a HRM will allow you to make each session efficient and make every bit of effort count towards your performance. Running on how you feel will only get you so far and a lot of your efforts might not necessarily be helping. HRM will make your training a lot more beneficial.

Step 3: Start

Sometimes showing up is half the battle. Just by getting out and getting a few runs will have a very significant benefit. Often the start is the most daunting part. Getting a few runs in will help get you over the break-in soreness of new exercise. It can also help prevent blisters and other nasty issues that can ruin your first race experience. The initial response to training is also quite remarkable. Just a couple of runs could turn what could be a living hell into a quite manageable and enjoyable experience.

Step 4: Pace yourself

Once you get started the next thing will be having discipline. A gradual increase in training is more sustainable both mentally and physically. Beginners have a great tendency to go all out for their first week only to be too sore and tired to get past week two. Let yourself recover and be in a situation where you want to do more rather than dreading the next session because you are so sore. Over time this will be better than beating yourself into the ground each time. It will also help the lazier types who will dread their next session a little less if they enjoyed the previous one.

Step 5: The next step.

Once you become comfortable running or doing whatever the activity is, you now need to become organized with training to keep moving forward. This is where the HRM comes in handy. While you may not be ready for HR zone training you can start getting familiar with how the monitor works. Try doing your regular run whilst maintaining a nice steady heart rate. It can take practice to learn how to manage your pace and breathing to stay in a heart rate zone. Beginners often go off and run as hard as they can letting their heart rate jump up and down. This has little benefit to them; by focusing on keeping their heart rate nice and low and steady they will be prepared to use their HRM better and more effectively for their next race.

The most important thing about racing is that you enjoy it. It is harder to enjoy something which makes you feel like you are about to die. In order to enjoy your hobby you must prepare yourself enough to make it possible. Things take time and you should realize that by just getting moving you’re heading in the right direction. Don’t think of training as a dreaded necessity; it is your hobby, enjoy the sessions and gradually build yourself up. Don’t leave it to the week before a race to train, you’ll only risk disaster and possibly ruin the whole experience for yourself.