How to Stretch Effectively

January 25, 2010 • Uncategorized • by
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At IFAST, we’re big on a holistic style of programming.

In other words, every program is going to have some element of soft-tissue work, stretching, strength training, cardiovascular or energy system training, etc.

One of the hot topics of today is stretching.  We all know that stretching is “good,” but a key ingredient to a stretching program is using the right type of stretch at the right time.

While we use numerous forms of stretching, the basic types include the following:

-    Dynamic/movement-based stretching
-    Static stretching (think “bend-over and touch your toes”, although we almost never use that one!)
-    Eccentric quasi-isometrics – which is really a fancy term for an active stretch used at the end of the workout

Whether your goal is fat loss, muscle gain, or improved sport performance, using the right stretch at the right time can make a world of difference in how you move and feel.

Give us a shout at 317.578.0998 or e-mail us at indyfast@gmail.com to see what IFAST can do for you!

All the best
Mike

The Three Pillars

March 23, 2009 • Uncategorized • by
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So I’ve got an admission to make – I watch the Biggest Loser.

It’s not so much for the heartwarming stories and pop psychology, though.  I watch it because I know my clients watch it.  And I want to know what’s going in to their minds regarding strength training, fat loss, etc.

Normally,  I cringe every time I watch a training session.  Last week, however, Jillian Michaels made a great point – that sometimes people can get overtrained.  The key in any good training program, then, is balance.

There are essentially three pillars to all good training programs – training, nutrition and recovery.  Training gets the most exposure, as it’s the most easily controlled over the three.  Many people inherently know that if they want to get in better shape, they better start working out!

Nutrition has come a long way in the last 5-10 years.  Gone are the days of high carb diets (think rice cakes and fat-free everything), as are the days of truly low or no carb diets (’cause bacon goes with everything!)  Balance in your diet/nutrition is important as well.

Where many people miss the boat, however, is recovery.  Recovery should be simple – get at least 7-8 hours of sleep per night, stretch in between workouts, foam roll, etc.  But how many people actually do these things? Many people are shocked at how much better they feel, and how much harder they can train, when they simple get enough sleep.  It sounds simple (and it is!), but it makes a profound difference.

If you really want to maximize your fat loss or sport-specific training goals, you absolutely MUST balance training, nutrition and recovery.  Make it a goal for the next 4 weeks to focus on recovering as hard as you train – I’ll be interested to hear how you do!

Stay strong

MR

Dedication and Focus

February 2, 2009 • Uncategorized • by
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I’m really trying hard to not be a crotchety old man.

You know, the guy who relives his glory days and talks about how all the kids of today are punks.  But honestly, there are some times when I do feel that way.  I guess it comes with the territory – I am 30 now!

I’m constantly reminded, however, how great some of the kids are that come into IFAST.  On Saturday, we have two outstanding young men who travel anywhere from 30 minutes to an hour to train here.  They’re discplined, focused, and they work their butts off each and every time they come in.  Quite simply, they make our job really easy, and I’m sure they’re going to see the results pay off in the form of better on-field performance and a decreased likelihood of injury.

Yesterday, I was reminded of this again.  Two of our clients are college age kids, and they’re getting into the sport of powerlifting.  Now I know these two – they are notorious for sleeping to ridiculous hours in the day, so when I told them I was training at 10 am on a Sunday I figured there was no way they were going to make it.

Boy, did they prove me wrong!

Not only did they show up on time, but they trained extremely hard as well.  I think I even felt a little bad – the LAST thing I was worried about when I was 19 was getting up to hit a training session Sunday morning.  And here these guys were busting their butts first thing in the morning.

The more I’m around these two the more I like them; they both go to school full-time, have jobs, and they train hard when they come in the gym.  I couldn’t really ask for more.

If you want to come in and see for yourself what the gym is like, give us a call at 317.578.0998 to set-up a time to meet with Bill, myself, or even Nick the Intern.  We’d love the opportunity to show you why our clients consistently get results.

Stay strong

MR

Fall in love with “The Grind”

January 5, 2009 • Uncategorized • by
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I had a good discussion with Chris, one of our early fat loss clients today about “The Grind.”

With the holidays firmly behind us, it’s normal to resent the fact that we now have to get back to reality!  Work, school, and other commitments all get in the way.  But is this really a bad thing?

The good thing about all this is routine.  Whether your goal is to get bigger, stronger, improve your sport-specific skills, etc., being in a routine is generally a good thing.  You’re more likely to follow your diet.  You’re more likely to get all your workouts in.

Quite simply, you’re more likely to do all the things that help you achieve your goal!

So even though we all resent the daily grind a bit, understand that the normalcy of routine will help you get to where you want to be!

Stay strong

MR

Sport-specific training

December 15, 2008 • Uncategorized • by
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I love the term “sport-specific.”  Not because it’s a hot buzz word, but because it’s so overused nowadays.  It seems as though if you aren’t talking about sport-specific programming, sport-specific exercises, etc., you obviously don’t know what you’re talking about.

The key with sport-specificity, however, is the context within which you’re applying it.  Especially with younger athletes, the goal should be to have some sport-specificity to the programming (deceleration work for team sports, scap/rotator cuff stabilization for overhead athletes, etc.), but not a ridiculous amount.  After all, a 14 year-old athlete may be awesome at baseball, but his long-term potential is seriously compromised by letting him play the same sport year round.  Wouldn’t he learn more sports and motor skills by also playing basketball in the winter?  Or soccer in the fall?  The goal should be to develop a broad athletic base that can be built upon in the future.

Beyond the physical advantages to playing multiple sports, there are mental advantages as well.  Firstly, you learn to adapt to situations in which you are uncomfortable.  If you aren’t as great physically at soccer, you learn other ways to be competitive.  Maybe you get better technically or tactically in your sport.  The bottom line is you learn how to adapt.

Secondly, you don’t run the same risk of burnout.  How many great young athletes have you heard of that quit early because they were burned out?  I’m all for teaching our kids lessons like competition, teamwork, camraderie, etc., but we have to draw the line at some point and allow them to have fun.

Quite simply, sport-specificity is great, but it’s not the be-all, end-all of training.  At I-FAST, especially with our younger athletes, our goal is to build ATHLETES first and foremost.  The more athletic they are, the more potential they have to succeed in any sport in the future.

Stay strong

MR

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