The "Hard Facts" on Youth Resistance Training

In a follow up to last weeks post on youth training, I was informed that I should present "Hard facts" and "Research" in regards to youth training. While I personally feel that Rippetoe and Kilgore present the subject matter in a more palatable manner, I feel obligated to follow through with this request.

The Updated National Strength and Conditioning Association

Position Paper on Youth Training

The National Strength and Conditioning Association is widely regarded as the leading authority on "Research" based strength training. Their 20 page tome on youth weight training is considered to be both the legal and professional reference for all practitioners in the industry.

(Avery Faigenbaum working teaching box squats to pre-teen children)

Avery Faigenbaum who campaigns many of the youth training efforts of the NSCA comes with highest credentials steep in awards, accolades and results. I personally respect Avery's work because he doesn't just research the effects of youth training, he PRACTICES youth training. Climbing down from the ivory tower of education and seeing what is really going on with this generation propels his work far ahead of anyone else.

In case you still have doubt regarding the work of Avery, attached is his bio and resume.

Faigenbaum Publications

Faigenbaum's Education Background

Hurray for youth training!

Thoughts on Youth Training

Nearly every day, it seems like I am approached by parents about whether or not weight training is "safe" for the youth population. Without a doubt the concept of training has been so clouded with the images of bulging muscles and massive amounts of weight.

Many parents ask for resources regarding the topic and I often refer to the following excerpt from Starting Strength by Mark Rippetoe and Lon Kilgore. The two legends put it best, so I'll let them speak for themselves.

Click Here to read "Misconceptions of Youth Training" by Lon Kilgore, PHD

WORDS FROM A LEGEND

Widely regarded as the godfather of strength and conditioning Boyd Epley is consistently ahead of his time. From developing the ground base jammer to creating he metabolic circuit he constantly defines the next generation of training. Being that the Sandbata Athletics training staff is a devote follower of the newly publicly released Epic Rating system; we asked Boyd to summarize in his own words what is EPIC.

He sent me an excerpt from his book...

"Nebraska has had a total of twenty national team championships in volleyball, gymnastics, bowling, and football since Coach Bob Devaney asked Boyd Epley to start a sports conditioning program. The five national titles for football allowed the Nebraska strength, conditioning, and nutrition program for athletes to be nationally

recognized as the premier program in the nation.

As head football coach, Tom Osborne won 255 games in 25 years and three national championships. 34 of Epley's 35 years as head strength coach Nebraska football teams won at least nine games in their respective seasons and played in a bowl game. One of the most impressive facts is during this 35 year period every football player that came to Nebraska for a four year period won at least one championship ring.

Dr. Chris Eskridge, a Nebraska criminal justice professor, helped the Nebraska Performance team regularly evaluate each component of the conditioning program to ensure its continual direct relationship with on-field performance. He looked for specific skills that were correlated with actual field performance. For example, it was determined many years ago the vertical jump had the highest correlation with on-field performance for power sports. Athletes in power sports have subsequently been given conditioning programs that improve vertical jump performance. An interest developed in identifying an athlete’s overall athletic aptitude. Nebraska analyzed over 20,000 cases of Division I athletic performance and developed a testing methodology, which measures baseline athletic aptitude along a standardized point scale, controlling for weight. The tests Nebraska uses correlate with on-field performance. They have been included in a composite indicator called the EPIC Rating.

The EPIC Rating is a general indicator of potential performance. It is an instrument that is very useful in identifying raw athletic talent. It should be noted that there are other elements related to on-field performance, such as practice field work habits (ala Jerry Rice), game day heart (ala Michael Jordan), level of skill development (ala Pete Rose), and the intangible intuitive feel for the game (ala Larry Bird). And like an ACT or SAT college exam score, the EPIC Rating indicates who is likely to do well, and reveals their baseline athletic talents, but it is no guarantee of on-field performance.

The EPIC Rating features:

1. It is based on a decathlon-type scoring system, where athletes receive points based on their performance. The higher they jump, the more points they receive. The faster they run, the more points they receive.

2. The EPIC Rating is scored on a 0 to 1,000 point system for each event. The index has been standardized so that a score of 500 is considered a solid, NCAA Division I performance standard that is not easy to achieve.

3. The EPIC Rating, which has been developed for both males and females, includes the vertical jump, the pro agility run, the 10 yard dash, and or the 40 yard dash. They are then combined for an overall s Index.

4. The EPIC Rating controls for weight differences, in an attempt to identify the elusive, “pound for pound,” who is the fastest, most powerful athlete. Lighter athletes are expected to run faster in the running events. For example, to receive an index score of 500 points, a 275 lb. athlete would have to run the 40 yard dash in roughly 5 seconds. For a 200 lb. athlete to receive an index score of 500 points, they would have to run the 40 yard dash in 4.8 seconds. In other words, the Index is internally consistent.

5. The EPIC Rating is externally consistent. In other words, after examining 20,000 cases over 25 years, Nebraska has concluded that 500 points on the vertical jump is equivalent to 500 points on the 10 yard dash which is equivalent to 500 points in the pro agility run, etc.

6. The EPIC Rating utilizes NCAA Division I championship performances and world records as the basis of standardization.

7. The nature of the point system is such that athletes receive more points the closer they get to the ultimate performance. If a 200 lb. individual improved their vertical jump from 10 inches to 11 inches, they would receive approximately 2 points. If another 200 lb. athlete were to improve their vertical jump from 34 to 35 inches, they would receive approximately 50 points. Note that the improvement in each case was the same - l inch, but person #1 received only 2 points while person #2 received 50 points. This is due to the fact that the closer to the ultimate performance the greater the number of points received for improvement.

8. The EPIC Rating is an instructional tool. By examining the scores received for the various tests, both athletes and coaches can easily see areas of needed improvement. If, for example, an athlete scores lower in one area, both the athlete and the coach can readily see the needed area of improvement.

The EPIC Rating is not only a solid indicator of potential on field performance, but also an extraordinarily powerful motivational instrument. Athletes of different sizes and even different sports compete with one another as they strive for the same goal of 500 (or more) points on the various tests. It takes very little time for the athletes to understand that 500 points is 500 points, regardless of the event and body size. There is a significant amount of mutual support and understanding as the athletes work together toward this common goal.

The EPIC Rating helps athletes of various sizes quantitatively see where they stand compared to their peers with respect to raw athletic aptitude. This has proven to be extremely useful as athletes and coaches set realistic goals to help the athletes move to the next level of performance capability.

The EPIC Rating can also be used to measure the effectiveness of overall conditioning programs and can serve as a warning of possible overtraining.

Nebraska utilized the Index for over 25 years as an integral aspect of both its male and female athletic programs. It must again be emphasized however, that while the Index can serve as a solid indicator of raw athletic aptitude and can motivate athletes in their workout programs, it does not measure, drive, determination, and technical skills necessary to achieve on the field or court.

Hall of Fame Coach Bob Devaney got it started and finished as the winningest active coach in the nation upon his retirement in 1972. Tom Osborne who was inducted into the National Football Foundation College Hall of Fame is the only collegiate football coach to retire as a reigning national champion after posting 255 wins in twenty-five years.

Frank Solich got off to a good start with a 9-4 record in his inaugural season, matching the wins of Devaney and Osborne in their first years. He posted a school-record 12-1 his second year (winning his first conference championship), a 10-2 record his third season, and an 11-2 record his fourth season after playing for the national championship. His four year total of 42-9 was the schools best.

Every Nebraska player who came to Lincoln during Epley's strength coaching career and competed four years won at least one conference championship ring and made four bowl trips."

Wow... so i'll give you a moment to pick your jaw off the floor [dramatic pause.....pause]. So in recap, we can conclude that this whole EPIC rating system is very effective at selecting talent and developing world class strength and conditioning programs. So why hasn't everyone started using it, you may be asking? Personally, I think it has a lot to do with the fact that many strength coaches and personal trainers aren't any good. With the latest profit driven fads in training, circling faster than your childhood merry-go-round, its no wonder so may professionals have embraced this with less than open arms.

Sandbata Athletics proudly steps up to this challenge of credibility and urges all consumers to have some means of validation before spending both time and money on training. Remember this day in history, because I am predicting that right now, September 27th 2009 that the EPIC rating system will become the international standard in athletics. With the economy in shambles and cost efficiency at a premium, just wait and see how every athletic institutions will mandate this for multitude of reasons. Simply put this will be the greatest evolution in the athletic training industry in our lifetime. You read it hear first at... Sandbata.com

- Thomas Newman

Brett's Random Thoughts- The Frat Boy Workout

So my college is starting class again and for the first time, I’m not starting class with it. However, I had to come visit my friends and old roommates who were starting classes. It happened to be the first day the campus gym was open. I was feeling a bit egotistical so I thought I’d revisit my old stomping ground, possibly frighten the new freshman making their first visit to the gym. When I arrived I immediately shook my head, placed

my head in my hands,and let out a long and disappointed groan.

I haven’t seen that many guys attempting

to train

just chest, triceps, and biceps, or maybe I just

forgot

how pitiful a college gym looks sometimes.Not only were these want-to-be

metros all training chest, tris, or bis, but their form, technique, and

everything else important about lifting was freaking terrible. It was a nightmare…

Here are just some of the idiot details I took sight of:

A kid on the flat bench press with way too much weight than he can handle, doing quarter reps… no not even quarter reps… I think the bar was maybe deviating an inch each rep.

But that’s not the best part…he had a spotter and 3 goons cheering him on!! Like he was actually doing something good….

A kid doing alternating dumbbell curls again with more weight he could handle. I think he was working every muscle except his biceps. You know what I’m talking about, it’s the curl that starts with a huge back swing to start the dumbbell, a full hyperextension combined with

a calf raise and partial sissy squat, then a reverse grip anterior deltoid raise, the dumbbell then crashes on the kids upper chest,

and finally it plummets down to the start as if to spit in the face of the negative rep.

To finish off the trifecta of misery we move to the tricep cable pushdown. H

ere we have two

cases….First, a gentleman who once again has too much weight and appears to be doing a static lock-out but if you look close he’s doing micro partial reps. Second, guess what…with too much weight, doing what you may think is a cable pullover, but he insists it’s a press down. Starting at the forehead, a full body thrust with a jump, yes a jump, and once its down comes the completely invisible negative that sends the weight crashing back down on the stack, and the kid’s hands flying back up to his forehead. It’s like they are trying to turn a press-down into a di

p, or a jumping jack….
So I am going to attempt to help these guys out. Firstly, I will say that

I would never suggest an individual to only train chest, bis, and tris. I would suggest you work your full body, EVERY muscle group, at least within the week. BUT, if you are in the frat boy mood, here is an effective and fully explained frat boy workout just for you.
As a general rule if you are training for size you want to stay in the 6-12 rep range, and if your focus is more for strength and power you want to go lower in reps and higher in weight, however this still means performing reps with correct form and range of motion.

Generally the typical “Frat Boy” is more concerned with appearance, so I assume they are only concerned with focusing on size rather than power

and strength.

Chest: The focus on your chest workout should be on the upper chest. Most guys think its all about the supine, or flat, bench press, but you need to work the entire muscle to create the greatest appearance. An overdeveloped lower chest and underdeveloped up

per chest does not always look aesthetically pleasing, more like boobs sometimes. Targeting the upper chest will give a much fuller appearance in your chest.
Incline Bench Press (Dumbbell or Barbell)- 4 sets 15-6 reps. Try to find a weight where you can get a full range of motion and will not need a spot for at least 8 solid reps. Keep

your butt down on the seat too!! Lifting your butt only turns it into a flat bench and puts you at risk of injuring yourself. NO BOUNCING EITHER. Control the weight as you lower to your upper chest, feel the stretch, and explode back up.
Hammer Strength Plate loaded chest press- 4 sets total. Again 15-6 reps. If you can’t get 8 its ok… just rest lighten up the weight and go again. Even though it’s a machine, have a spotter, who can help you with force reps. If you get stuck completing the set, have them

help you through the sticking point and keep going. REMEMBER THE NEGATIVE!! Don’t just drop the weight back down, control it as it comes to the start position just before it touches the rack. Pec-Dec Flys- 4 sets total. This exercise is very form specific. A lot of guys go too heavy and have to lean forward while performing the set. Don’t let your ego get in the way of your workout. Keep your back against the pad and complete full reps. Again DON’T CHEAT THE NEGATIVE. Shoot for 15-10 reps on this one.

On to Biceps. There are 3 exercises for biceps that I consider a must in order to grow your arms. I’ve stuck by these for years and they have kept me quite satisfied.

Standing wide grip straight bar curls- Aim for 4 sets of 10. Now this is o

ne exercise that you if you take seriously other will take you seriously, if you look like a jackass (like the example above) others will consider you as a jackass. FORM IS CRUTIAL. Stand up straight with the bar at your hips, tighten your abs and lower back (your core), and bring the bar up to chest level. DO NOT drop the bar on your chest. This only takes the tension off the muscle, instead hold it an inch or two away and squeeze your biceps as hard and you can. Now concentrate as you lower the bar slowly to your waist again. On the last one or two reps I will allow you to cheat a little, and only a little. Another option would be to not

cheat and let your spotter help you up through the full range of motion.

Alternating Dumbbell Curls- 3 sets 10-12 reps each arm. Just like above keep your form. Don’t look like a jackass, swinging rocking. You will get better results keeping form than you will going too heavy and looking like an idiot.
Seated Preacher Curls (Machine or w/ EZ bar)- 2 sets 8-15 reps, 1 set burnout

(drop sets, or strip sets). I know it sounds repetitive, but don’t swing and control the negative movement.

Now that biceps are blasted, and now that you’ve given your triceps a little rest its time to blast them too. Since you have already use quite a bit of triceps during your chest workout, you do not need to do more than 2 or 3 exercises. But three exercises that I love, and work well for me are skull crushers, dips, and cable pushdowns.

Skull Crushers- 2-4 sets of 8-12. Lower the bar slowly to your head. The key here is

to keep your elbows tight to your body and not flare them out. You want your upper arms to be straight up or even a little leaning toward your head. You want to feel a full stretch and not just drop the weight down, you also run the risk of damaging your face…..hence the name. At the top position squeeze your tri’s and repeat. DO NOT lock out your elbows, keep a slight bend in the

m and keep the tension on the muscle, not the joint. Locking out your elbows may put unnecessary strain on your joints, you also run the risk of hyper-extending your elbow (bending it the other way….OUCH!!!)
Dips- Shoot for 2-4 sets of 10-15 reps and if you can do more with CORRECT FORM, then add

weight. Either slip on a belt with the chain to attach a plate or dumbbell too, or simply cross your legs and have a partner wedge a dumbbell between them. Lower yourself slowly trying to keep your body upright and your elbows tucked in at your side. When your upper arm reaches parallel to the floor, drive through the base of your hand and straight through your elbows to pick yourself up. At the top of the movement pause a second, squeeze your tri’s as hard as you can and repeat. Lowering yourself below parallel may strain your shoulders and cause injury. Also at the top of the movement DO NOT lockout your elbows, keep a slight bend in them.

Cable pushdowns- 2-3 sets 10-20 reps. Use this last exercise as a burnout exercise. Going to heavy on this exercise puts your body as risk of injury, plus if your dips are heavy enough you shouldn’t be able to go very heavy on these. This is a very concentrated exercise, forearms starting at parallel with the floor, extend down to yourwaist (NO LOCKING OUT), squeeze hard, and return to start slowly. Make it burn!!! If you start swinging or letting your arms rise all the way up and using body momentum to get it back down, YOU DESERVE A SLAP IN THE FACE. Keep your core tight, your back straight, your head up, and keep your form!!

So I hope this helps all you guys out there. If you’re new to training don’t get sucked into ego-lifting. Respect the weight, respect the workout, and respect yourself… I will certainly respect you for it..DON"T BE A JACKASS WITH TOO MUCH WEIGHT

-Brett


Picture references:
http://captionwit.com/wp-content/caption/Embearassed-bear_SXsXT_r.jpeg
http://strength-oldschool.com/blog/wp-content/uploads/2009/07/badbench.jpg
http://img166.imageshack.us/i/bicep4wt3.jpg/#q=bicep%20curl-%20cheat%20rep

Damn That DOMS!

Delayed Onset Muscle Soreness

Exercise is one of the greatest activites we can participate in for ourselves, for our bodies, for our physical and mental health, and for our lives. The benefits of exercise as part of our daily lives are well known and is becoming more and more popular each day. Whether by weight training, yoga, group exercise, resistance training, cardio workouts, playing sports, or just walking the dog, any form of exercise in your life is time well spent. Now and then we try a new exercise, or increase a weight, a time, an intensity, and yea, we get sore. Sometimes the soreness is barely noticeable if at all, and sometimes its hard to get out of bed the next day. It all depends on what you're doing. Everyone works at different levels, and everyone has their own individual strengths, weaknesses,and goals. This article will get a little scientific about why we get sore, what happens, and how to help it. I'm not trying to scare anyone away, some things described below sound much worse than they really are. And provides such great and irreplaceable benefits to our health and our lives.

I recently was talking with a gym member upon finishing my leg workout and the member said to me, “Good luck walking tomorrow, and good luck sitting down the next day.” I replied with “Yea! Damn that DOMS!” She looked at me with an utter look of confusion. “DOMS,” I said, “You know, Delayed Onset Muscle Soreness.” She still had no idea what I was talking about, and I realized a lot of people don’t know what the heck I was talking about. So here is an article all about that soreness (DOMS, Delayed Onset Muscle Soreness) you get, what it means, and what you can do about it.

(Damaged muscle hurts, multiply this thousands of times and its clear why)

The symptoms of DOMS are all too familiar with us gym-goers. The discomfort, the small range of motion, loss of strength, and feeling like you are bruised down to the bone, are all symptoms that we experience again and again after workouts. Usually the symptoms are at their worst 2 or 3 days after a workout.

The actual pain we feel is from inflammation and muscle damage. When we are working out we are not getting bigger, not getting stronger, not improving our muscle. When we are working out we are breaking down our muscles, tearing them, hurting them. Our muscles are made of fibers that contract and release to create our movement, but when we lift weights we make little tiny tears in the fibers, called micro-tears. When we workout we are intentionally tearing our muscle. Doesn’t sound weird?!! When the muscle starts healing it gets inflamed and scar tissue needs to form to repair those micro-tears. This is what causes the pain.

The way I see it, a workout does to our muscle, what getting punched in the arm does to our bodies. You get punched and it hurts, you work out and it hurts (in a good way). The next day your skin is bruised after getting punched and is sore to touch, and after a workout your muscle is sore to move, touch, and not functioning as well as it was yesterday. YOUR MUSCLE IS HEALING, just like your bruise is healing. Your muscle is inflamed, and micro-torn, Of course it will be sore. Now it needs to be given time and an opportunity heal.

(Proper rest and recovery makes damaged muscles bigger and stronger)

So you ask, “Are there ways to advance the healing process, or just take the edge off of the pain?” Some people usually would take an ibuprofen or acetaminophen (Tylenol), thinking that might help. Unfortunately, research has shown that these drugs do not help repair muscle, and may actually diminish muscle strength by retarding protein synthesis in the muscle. (RUN FITNEWS)

Another tactic that people may take is getting a massage. And the result: IT WORKS! GO FOR IT! Research shows that massaging a muscle that has just been exercised decreases the pain normally associated with DOMS, it will also make your mood a lot better! (RUN FITNEWS)

My own personal advice to you: REST, EAT, and REST.
If you punch a bruise every day will it heal? NO, it will only get worse. Same applies to your muscle. If you intensely work out the same muscles everyday and don’t give them a few days to rest, they will not heal, will not grow, and will not achieve the strength they could have by allowing them to recover, heal, and rest. You may actually cause serious harm to your muscle and health if you don’t give yourself recovery time. You may lose muscle as a result of training it too often. SO REST UP! My advice is to give at least 2 full days of recovery, so if you worked your chest on Monday, you wouldn’t do any intense chest exercise until Thursday.

Also, a healthy and nutritionally balanced diet is vital for muscle recovery and progress. If a muscle is not getting the right fuel, it will not perform well, and not have the progress you want for it. Look on this website for articles about some great food choices.

Brett Azar


Clinical J. Sports Med., 2008, Vol. 18, No. 5, pp. 446-460
Sports Med., 2003, Vol. 33, No. 2, pp. 145-164
Br. J. Sports Med., 2003, Vol. 37, No. 1, pp. 72-75
Med. Sci. Sport Exerc., 2003, Vol. 35, No. 6, pp. 892-896
Running & FitNews (RUN FITNEWS), 2008 Sep-Oct; 26(5): 6-7 (3 ref).

Sandbata Officially Welcomes Brett Azar

Sandbata is proud to announce the addition of Brett Azar to the Sandbata Athletics staff. Brett is a recent graduate from the University of Rhode Island and has earned an undergraduate degree in Exercise Physiology. He is currently preparing for his NSCA CSCS certification and will be joining the Sandbata training staff early this fall. His interests range from bodybuilding, sport specific testing, to advanced team periodization. Brett's commitment to the pursuit of physical excellence is why we are excited to have him join our growing team. Without a doubt, he leads his life by example; being a nationally ranked bodybuilder, gives him invaluable insight as a coach to the internal motivation and commitment required to become an elite athlete.

Sandbata Athletics would like to proudly announce the new Chris D'Angelo. Over the last 52 weeks, Chris has committed himself to transforming his physique and improving overall fitness. Chris was the starting center for the Salve Regina University Football team; weighing in at a staggering 265 lbs and well over 29% bodyfat. When Chris finished his 52 week training with Sandbata, he weighed in at 186lbs and 6.2% bodyfat. During this journey Chris made a commitment not only to his training but to his overall way of life. We here at Sandbata Athletics are proud to unveil the new Chris D'Angelo.

The First Commercial Epic Testing In Rhode Island At Bridge To Fitness Was a Huge Success!

Last night featured the first commercial exposure of the Epic Rating on Aquidneck Island and as promised, talent was found. Austin Szczepanick of Portsmouth scored a jaw dropping 944 Epic Rating to take home the first place prize for the Beach Dog Epic challenge. As the graph below demonstrates Austin was in a league of his own.

This incoming high school freshman is sure to be a future star and remember we at Sandbata Athletics found him first! Additionally, the bar was set high with the other competitors averaging a Epic Rating of 492. This years participant’s featured a wide range of ages and abilities, but after all was said and done one thing was clear. Aquidneck Island has talent; a lot of talent… that we here at Sandbata Athletics believe will be trained and harnessed inside the walls of Bridge to Fitness. Ultimately, Bridge to Fitness and Sandbata Athletics will become the epicenter of talent in Rhode Island. Below are the individual scores from tonight’s participants.

Sandbata Goes Big Time

With this years summer in full swing Sandbata has seen a surge of action that is sure to set the tone for this falls training. Signup to recieve instant updates on training, research and latest EPIC scores.

Here at www.sandbata.blogspot.com