A Philosophy of Strength and Health

I decided to do some testing before AJ enters the cross country season. We'll do some additional testing on Wednesday before she leaves for vacation. Here's the data so far: Test Current ST Goal LT Goal 10 RM Squat 54% BW* 50% BW 75% BW 5 RM Front Squat TBA 50% BW 75% BW 5 RM Press 28% BW 33% BW 33% BW Single Leg Squat 20 R/L 20 x 3 R/L 20 x 5 R/L Push Ups 7 15 25 Incline Pull Ups TBA 12 18 Pull Ups TBA 2 6 Prone Plank 90 seconds 120 seconds 120 sec x 3 Side Plank 30 seconds 45 seconds 45 sec x 3 3 k...

Convinced myself to get out on the bike. It was noon. It was 98 degrees and felt like 98 percent humdity. You could cut the air with a knife. This ride was going to be much like rides I took on the road in the picture. Nothing like rides through the Florida swamps to acclimate one to a sizzling July in St. Louis. Only this ride included a few hills and more traffic. The ride was good. It was challenging physically and mentally. Took an unconventional route that brought me to a good oasis at 1 hour. I was ready--really ready--to refill my water at the convenience store. Had a slight headache and figured I was probably a bit dehydrated at the start of the ride. Bought a--get this-- 64 oz cup of ice water from the soda fountain for 25 cents. Yes, they sell 64 oz styrofoam beverage buckets now. I sat in the shade of the store canopy and doused myself with the leftover water from my second bottle. Then, feeling like Baby Huey, I took the 64 oz cup in both hands and relish...

Today was another good workout! I experimented with increasing the weight for the hexbar DL and discovered we need to keep the weight a bit lower that I initially figured for today. Just a 10 lb decrease in weight (along with a 2" or so boost in height for the bar, due to her long legs) enabled AJ to keep perfect form for sets of 10 reps. I am incredibly picky about lumbar spine mechanics and control with young athletes. It only takes a few degrees of lumbar spine flexion to become a disaster, so we made two adjustments and her form became perfect. I cued her constantly during every rep to not relax at the bottom and keep her chest tall and butt down--along with keep the arms straight. Many like to bend the arms with this exercise and it takes a bit to get some to use the arms as a passive "holder" of the weight. This exercise is about PUSHING the weight up with the legs, not picking the weight up with the upper extremities. I am a big fan of 45 degree hip extensio...

Well, today's session was great--for many reasons. 1) AJ graduated to the blue band. There are many people in the St. Louis area who rue the day they met me (&Vern's) blue band! With sidestepping, her R hip IR/valgus movement is very much improved. I have seen grown men cower at the blue band. 2) AJ completed 5 x 5 in the front squat. This was her first time to front squat and she did fabulously! It was interesting to note that her form is actually better with the front squat; the R hip extensor/ER weakness is almost absent. She front squats easily what she back squats right now. And she can FEEL the difference! This is key. We have a new exercise and have really discovered just how quad dominant AJ is. 3. Pressing and push ups continue to improve. AJ proudly told me that someone COMPLIMENTED her on her form at the Y on Monday. Yes! 4. Squat jumps (Burn with Vern Jr. set of 20 bw squats/6 squat jumps) are looking much more fluid. She has almost perfect contro...

I'm working with a young, female cross country runner--call her AJ--who is preparing for her junior year in high school. My job is work on basic running mechanics (relaxing the upper body, more efficient arm swing) and building a foundation of strength. AJ is about 5' 7" and 115 lbs. She's a 12:30ish two-miler. Born and built to go long; needs to get stronger and learn how to find and express power when necessary. She's never lifted or done any supervised jumping. We're working with some R sided (hip/core/shoulder girdle) weakness. She's got a mellow, quiet--but determined--personality. My job is also to light a bit of a fire and bring out confidence in her ability to be faster and stronger. So far, our 3x/wk workouts have been great. We are learning to train; gaining confidence; building neuromuscular coordination and expressing torso stability while learning good lower extremity mechanics with squats. She's learning to control R hip IR/kne...

At the behest of Bull Ternus, I've posted a few more pics of the IronMaven Training Hall. Basement location; must be 5'9" or less to press or jerk with the bumpers. Training equipment includes: 1. Pulling stands 2. Power rack (pullups, straigh arm pulldowns, incline pullups) 3. York Women's Certified Comp bar 4. Full set of York black rubber bumpers in kg (25, 20, 15, 10) plus a set of 10 lb plates 5. Hex bar (a favorite!) 6. Powerblock DBs (5-45 lbs) 7. Rebounder tramp with about twelve med balls ranging from 1kg to 8kg in size 8. Various weightlifting and cycling motivational posters, pics and sayings 9. Agility ladders, hurdles, foam rollers, bands for glute med work 10. 45 deg extension apparatus in my exam office 11. Stool for killer stool hand walks 12. Treadmill (for the hubby) 13. Adjustable bench for incline presses 14. Physioball How many female physical therapists have their own full bumper set and bar at home--and actually know how to use it???? It...

My recent post on how my fellow physical therapists focus on "magic muscles" and fear full ROM work at the knee and shoulder, reminded me of a humorous encounter I had a few months ago with some first year Wash U DPT students. My friend Cindi works at Wash U, coordinating research in diet & exercise and has students who help with their studies. When the students found out I was an alum, the first words out of their mouths were: "What are your low abs?" I said, "Why they are 5/5 of course!" 5/5 in physical therapy-ese means normal strength. I stifled a laugh. They had obviously just been introduced to Shirley Sahrmann's low ab testing and progression and they were giddy with the challenge it presented. Now, I have learned much from Shirley and I respect her immensely; but to be perfectly honest, I have not done a low abdominal test on ANYONE in probably 4-5 years. Why? In my mind, back patients--and really anyone--need HIP/LUMBAR SPINE &...