tag:blogger.com,1999:blog-3452985667450910312024-02-21T00:36:44.411-08:00MENTAL REPSmovement as medicine - knowledge for new limitsBob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.comBlogger281125tag:blogger.com,1999:blog-345298566745091031.post-90859600495857159222016-08-18T05:21:00.002-07:002016-08-18T05:21:29.914-07:00NEW BLOGHey, old blog. Sorry that I forgot to let you know. <br />
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Thanks!Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-15837595183410356752016-07-17T20:55:00.000-07:002016-07-19T09:32:28.457-07:00Hip Thrusts: Are they All That?A friend sent me an essay that makes an argument for Hip Thrusts being better than squats for the purpose of improving running speed. This defines and discusses something called the Force Vector Theory of Transfer <br />
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[Below is copy and pasted from <a href="https://www.strengthandconditioningresearch.com/promotions/horizontally-directed-exercises/">https://www.strengthandconditioningresearch.com/promotions/horizontally-directed-exercises/</a>]<br />
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<h3>
<i>
What is the force vector theory of exercise transfer?</i></h3>
<i>The force vector is the direction in which force is applied with respect to the body.</i><br />
<i>Typically, these are referred to as “vertical” and “horizontal” although strictly the correct terms are axial (for vertical) and anteroposterior (for horizontal), as these refer to force directed from the feet towards the head, and force directed from the back of the body to the front of the body, respectively.</i><br />
<i>So the squat has an axial (vertical) force vector, like this:</i><br />
<i></i><br />
<img alt="Image result for squat force vector" class="rg_i" data-sz="f" jsaction="load:str.tbn" name="hYmrAf31Dpzc4M:" 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" style="height: 186px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 270px;" /><br />
<i></i><br />
<i>Force is applied by the feet into the ground, and the direction of the force is from the feet towards the head.</i><br />
<i></i><br />
<i>If the force vector is important, we should therefore expect the squat to transfer better to athletic abilities involving axial (vertical) movements, like vertical jumping. We might expect it to transfer less well to athletic abilities involving anteroposterior (horizontal) movements, like broad jumps and sprinting.</i><br />
<i></i><br />
<i>On the other hand, the hip thrust exercise has an anteroposterior (horizontal) force vector, like this:</i><br />
<i></i><br />
<img alt="Image result for hip thrust force vector" class="rg_i" data-sz="f" jsaction="load:str.tbn" name="kY-okS69RUlT6M:" 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" 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<i>Force is applied by the feet into the ground and by the back into the bench, and the direction of the force is from the back of the body towards the front of the body.</i><br />
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<i>If the force vector is important, we should therefore expect the hip thrust to transfer better to athletic abilities involving anteroposterior (horizontal) movements, like broad jumping and possibly even sprinting. We might expect it to transfer less well to athletic abilities involving axial (vertical) movements, like vertical jumps.</i><br />
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The writing goes on to site a recent study that found hip thrusts to be superior to front squats in horizontally directed movements. The hip thrust group improved their horizontal jump distance and sprint times SLIGHTLY as compared to almost no improvement in the squat group. <br />
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<i>Effects of a six-week hip thrust versus front squat resistance training program on performance in adolescent males – a randomized controlled trial, by Contreras, Vigotsky, Schoenfeld, Beardsley, C., McMaster, Reyneke, & Cronin, in The Journal of Strength & Conditioning Research (2016)</i><br />
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But I think the much more pertinent question is "Are hip thrusts necessary and more beneficial than deadlifts or other hinge variations?" Instead, we should compare hip thrusts to dead lifts and kettle bell swings.</div>
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My opinion is that dead lifts probably "win." </div>
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When you visualize the bottom of a DL or KB swing, the hips are moving front to back and even though the weight is moving vertically there is a substantial (relative to torso) horizontal component to it. </div>
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I think DLs and to a slightly lesser extent KB swings provide a much better over-all training effect. I could type all fancy about neurological and proprioceptive benefits, but suffice to say that there is great value when the brain has to learn how to hinge the hips front to back -while- stabilizing the spine and working in an upright position. I see hip thrusts as a great alternative to dead lift variations for individuals who cannot deadlift due to pain or other issues. <br />
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To briefly summarize:<br />
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Squat variations = better than hip hinge exercises for building leg size and vertically oriented power movements like jumping.</div>
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Hinge variations = better than squat variations for building hip and torso (lower and upper back) size and horizontally oriented power movements like horizontal jump and sprinting. <br />
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In the real world there definitely should be room for BOTH!<br />
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***Also of note: <br />
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Bret Contreras seems like a good guy. I really like his work and tone. But he sales these hip thrust devices and is constantly talking about how great they are. I'm not saying his research or research reviews are intentionally misleading...maybe hip thrusts truly are THAT great. But it could -possibly- be biased in some ways. Like experimental design comparing hip thrusts to squats rather than dead lift variations. </div>
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<a class="irc_mil i3597 ia9anJLm_ZbQ-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjt0-_PjvzNAhXGGB4KHbV3C7IQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjt0-_PjvzNAhXGGB4KHbV3C7IQjRwIBw&url=http%3A%2F%2Fgiphy.com%2Fgifs%2Fmovie-dancing-pelvic-thrust-satnVmCFv0YA8&psig=AFQjCNGFe_tWEBmooZ8I81IWSh6SleWPzQ&ust=1468900358280386" jsaction="mousedown:irc.rl;keydown:irc.rlk" tabindex="0" target="_blank"><img alt="" class="irc_mi ia9anJLm_ZbQ-pQOPx8XEepE" height="290" src="https://media.giphy.com/media/satnVmCFv0YA8/giphy.gif" style="margin-top: 169px;" width="500" /></a></div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>Okay. Never mind that. Let's NOT do the Time Warp again...Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-22361267553982113612016-07-13T20:37:00.004-07:002016-07-14T04:48:52.010-07:00What you should be eating<div data-block="true" data-editor="ajj74" data-offset-key="e9sfm-0-0">
<div class="_1mf _1mj" data-offset-key="e9sfm-0-0">
<span data-offset-key="e9sfm-0-0"><span data-text="true">Do you know that weird diet thing going on, where so many people simply CANNOT eat this and HAVE to eat that, in the name of health or fitness? ...I mean, how do you really explain the <i>continued</i> existence of detoxes and cleanses, strict ratios and meal-plans, and Whole Foods and it's spin-offs...</span></span></div>
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<span data-offset-key="4c198-0-0"><span data-offset-key="4c198-0-0"></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br data-text="true" /></span></div>
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<span data-offset-key="artfu-0-0"><span data-text="true">Well - here's an odd collision of readings for tonight. Head nutritionist of Olympic athletes Louise Burk, and Frank Zappa</span></span></div>
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<span data-offset-key="53bnc-0-0"><span data-text="true">I read quite a bit RE training and nutrition. Everyone needs to hear this: </span></span></div>
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<span data-offset-key="ap3pi-0-0"><span data-text="true"><i>"The modern trajectory for most popular diets is that they burst onto the scene and gain huge publicity via support from traditional and social media, and uptake by celebrities and other people with popular influence. The rules are tightly adhered to by the first wave of followers, and because the rules of What Can’t Be Eaten typically make it difficult to eat as much as normal, weight loss and associated benefits are a common experience. Unfortunately for the diet, its next phase involves the take up by wider set of people and spinoffs by the food industry, hospitality industry and the secondary book/cookbook industry. Suddenly, there is a proliferation of Paleo cafes, Paleo dessert books, Paleo food products etc. And the next wave of devotees isn’t so committed to marching to the drum. They are Paleo-ish—choosing the bits and pieces of the diet that appeal to them. Or just replacing chocolate bars with Paleo Bars full of contrived ingredients. Usually, by this stage, many of the benefits of the diet, especially around weight loss, start to flee because the opportunity to overeat is restored." </i></span></span><br />
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<i> -</i>Louise Burk</div>
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<span data-offset-key="2hms7-0-0"><span data-text="true"> I don't know much about Frank Zappa. But tonight while doing the dishes I came across and listened to an interview. I'm not suggesting that we take everything he says at face value. But this did get me thinking. </span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true"><i>"I think that’s a reasonable way to look at it because [the U.S.] doesn’t have any real sort of values, you know? And a fad provides you with a temporary occupation for your imagination. Really, [America] doesn’t have any real culture. It doesn’t have any real art. It doesn’t have any real anything. It’s just got fads and a gross national product and a lot of inflation."</i></span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">This when the real solution for diet is surprisingly simple (notice that I did not say easy). </span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">-Eat minimally processed foods</span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">-Load up on fruits and vegetables</span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">-Limit (but don't altogether quit) treating yourself. </span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">-Stay generally active and include some free weight resistance exercise in order to improve and maintain your strength, balance, and general physical abilities. </span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">But instead we have a perfect storm for confusion on how we should eat.</span></span></div>
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<a class="irc_mil i3597 if0rsXrc_NXg-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjj_-qMg_LNAhXE1h4KHXjQArwQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjj_-qMg_LNAhXE1h4KHXjQArwQjRwIBw&url=http%3A%2F%2Fwww.vinejuice.co.uk%2Fthe-perfect-storm%2F&psig=AFQjCNGyAv5CgufPV7RCx1t1G3pTFe-Bdg&ust=1468553708960120" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="margin-left: 1em; margin-right: 1em;" tabindex="0" target="_blank"><img alt="" class="irc_mi if0rsXrc_NXg-pQOPx8XEepE" src="http://www.vinejuice.co.uk/wp-content/uploads/2015/12/perfect-storm.jpg" height="225" style="margin-top: 0px;" width="400" /></a></div>
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<span data-offset-key="740er-0-0"><span data-text="true">We have a lot of people who are not fit or less-than-satisfied with their level of health and fitness.</span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">We have a lot of people eager for something new, easy, or the next big thing (fads).</span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true">We have a of people well schooled in pseudo science and ready to cash in.</span></span></div>
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<span data-offset-key="740er-0-0"><span data-text="true"><a href="http://www.si.com/edge/2016/06/16/australian-institute-of-sport-louise-burke-nutrition-rio-olympics">http://www.si.com/edge/2016/06/16/australian-institute-of-sport-louise-burke-nutrition-rio-olympics</a></span></span></div>
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Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-20676393652447819022016-07-05T20:54:00.001-07:002016-07-06T11:42:32.587-07:00Twinkie Eating Contest<br />
So I won an eating contest. This is not exactly something I would put on a Bucket List, if I had one. I'm still not sure whether to celebrate with pride or hang my head in shame and quietly ponder the depths to which a competitive spirit may drive a person. <br />
<br />
This was The Second Annual Stoddard Community Group (Living Hope Church) Twinkie Eating Extravaganza. It began innocently enough, in July of 2015, when someone in the group joked "We should make it a typical July 4th party and include an eating contest." But then...<br />
<br />
There was trash talk and posturing. There were sermon notes with key words replaced by <i>Twinkie</i>. There is video evidence.<br />
<br />
The competition was fierce and various strategies were employed. <br />
<br />
The cram and choke.<br />
The nibble.<br />
The cram and drown.<br />
The laugh and blow chunks on women and children spectators (grounds for disqualification).<br />
<br />
But one victor emerged.<br />
<br />
It wasn't a mere standard Twinkie. It was a limited edition yellow sponge cake packed with fluorescent green Key Lime Slime filling. Yes, these are real and approved by the FDA.<br />
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<a class="irc_mil i3597 idhB0LyLJqek-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwiEz5v-7N3NAhUEGz4KHYBMAdYQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiEz5v-7N3NAhUEGz4KHYBMAdYQjRwIBw&url=http%3A%2F%2Fwww.businesswire.com%2Fnews%2Fhome%2F20160602005938%2Fen%2FThat%25E2%2580%2599s-Big-Twinkie-Hostess-Teams-Sony-Pictures&psig=AFQjCNG75q2blleBgh0KR83-DCDsgNSAQw&ust=1467860598178250" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="margin-left: 1em; margin-right: 1em;" tabindex="0" target="_blank"><img alt="" class="irc_mi idhB0LyLJqek-pQOPx8XEepE" src="http://mms.businesswire.com/media/20160602005938/en/528159/5/HST_TWNK_GBKeyLime_MP_0316_11148_HR_CMYK_(5)_highres.jpg" height="219" style="margin-top: 0px;" width="320" /></a></div>
<br />
Gary, a wise friend of the group who would not stoop to those depths, read the ingredients before the competition. I covered my ears. <br />
<br />
"LA-LA-LA-LA-LA-LA-LA..." <br />
<br />
Before and after the event, I reasoned with myself: <br />
<i><br /></i>
<span style="font-family: "verdana" , sans-serif;"><i>"ALL competitive eating is obnoxious and plain gross."</i></span><br />
<i><br /></i>
<span style="font-family: "verdana" , sans-serif;"><i>"It's okay. It's just for fun. And downing two Twinkies for time is a much more dignified eating contest as compared to seeing how many Twinkies can be packed into one's GI tract."</i></span><br />
<br />
Yes, those were my actual thoughts. This is never, under any circumstance, a reasonable use of the word "dignified." <br />
<br />
And so I went ahead with my second (ever) eating contest, and pounded 440 calories worth of Key Lime Slime Twinkies in 37.40 seconds. This took place in the exact location where I regularly preach and practice the finer details of performance training and dietary moderation. <br />
<br />
The Bonny Lane Club has been defiled by Christians, a competitive band of brothers and sisters who understand the tremendous value of lighthearted fun. <br />
<br />
We laughed at all the ridiculousness until our faces and stomachs hurt. We talked and ran around in the back yard well past dusk. For (mostly) better and worse, our memories, and likely that of our children, will never be the same. <br />
<br />
And Lord willing, in the same time and location next year, The Champ will be granted an opportunity to defend his title. <br />
<br />
<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-24300448277330427692016-07-01T21:47:00.004-07:002016-07-02T06:19:10.420-07:00Beast Mode OFF: Training versus Testing<div class="separator" style="clear: both; text-align: center;">
<a class="irc_mil i3597 iXrLUkxCY3dI-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwijvvOP-tPNAhWEVh4KHeVKANUQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwijvvOP-tPNAhWEVh4KHeVKANUQjRwIBw&url=http%3A%2F%2Fwww.postcount.net%2Fforum%2Fshowthread.php%3F133462-desean-jackson-is-a-!ing-beast&bvm=bv.126130881,d.amc&psig=AFQjCNEIv_Ne4L1_oNj_NNN-IR7wJe9xZQ&ust=1467520387373839" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="margin-left: 1em; margin-right: 1em;" tabindex="0" target="_blank"><img alt="" class="irc_mi iXrLUkxCY3dI-pQOPx8XEepE" src="http://i46.tinypic.com/3449hd2.jpg" height="318" style="margin-top: 115px;" width="320" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><i><br /></i></span>
<span style="font-size: large;"><i>Any fitness and athletic related goal can be yours if you're willing to sacrifice. </i><i>Practice</i><i> or play the game every day. Run and stretch and hit the weights. Go hard or go home. Give 110% each and every workout. Pain is weakness leaving the body and sleep is for babies.</i> </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Truth is: </span><br />
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<span style="font-size: large;"><br /></span></div>
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<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">For serious athletes (and definitely their parents and coaches), the pendulum has swung too far. The all things high intensity approach is absolutely not ideal for long-term health and athletic development.</span><span style="font-size: large;"> </span></div>
<span style="font-size: large;"><br /></span>
<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">Everyone needs a test. And a rest.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">An objective goal or considerable challenge makes the pursuit of health and fitness immeasurably more interesting than simply showing up to "workout" or having a desire that your team will "win the division." </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Run a 5K or 40 yards in under <i>X</i> minutes or <i>Y </i>seconds.</span><br />
<span style="font-size: large;">Throw 85 mph.</span><br />
<span style="font-size: large;">Perform 5 strict pull-ups. </span><br />
<span style="font-size: large;">Gain 15 pounds of muscle.</span><br />
<span style="font-size: large;">A 3-minute "Fran" </span> [Recognized in Crossfit circles]<br />
<span style="font-size: large;">Deadlift twice your body weight. </span><br />
<span style="font-size: large;">20 Rep Squat your body weight. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I'm all for goals and tests. But herein lies a common mistake. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">There are problems with making the workout the test and the test the workout, especially for high level athletes.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">AMRAP (as many reps as possible) or as many ANYTHING as possible is fine for a test. But it's not a great idea in terms of physical preparation, especially for a particular sport that demands a specific fitness and skill set.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span>
<span style="font-size: large;"></span>
<br />
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<span style="font-size: large;"><span style="font-size: large;">Newbies get away with pushing full tilt multiple times per week. They can add resistance to their one- or 10-rep max lifts without running themselves into the ground. But that lasts only for a while. When intermediate and advanced athletes push themselves <i>in a test</i> too frequently, progress stagnates or they get injured.</span></span><br />
<span style="font-size: large;"><br /></span></div>
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<b><span style="font-size: small;">Actually, no...life is not so linear..</span></b></div>
<div>
<b><span style="font-size: small;"><br /></span></b></div>
<div>
<b><span style="font-size: small;">...+ rest + rhythm + appropriate coaching + a supportive environment and nutrition </span></b></div>
<div>
<b><span style="font-size: small;">+ genetics compatible with the sport </span></b><b><span style="font-size: small;">+ good fortune in timing and opportunity + ...= more probable success</span></b></div>
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<span style="font-size: large;">
</span><span style="font-size: large;"></span>
<span style="font-size: large;"></span>
<span style="font-size: large;">Once you are reasonably fit and strong, the best way to get faster and stronger is not simply adding more weight, more mileage, more reps, more more more. Progress is rarely linear in any facet of life. Strength training and conditioning is not rocket science. But the pursuit of high level performance demands a little tact and planning.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">This is especially important for athletes who are looking to use the weight room in order to improve on the athletic field. Hard work is certainly in order! But going full throttle <i>too frequently</i> and treating each workout like a competition will work against you in terms of performance and being prone to injury.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">Learn from my mistakes:</span><br />
<span style="font-family: "courier new"; font-size: large;"><br /></span>
<span style="font-family: inherit; font-size: large;">For years I did one intense set of 20 REP SQUATS on every Saturday. Week in, week out, it was a few warm-up sets, then one horrifically awesome set of 20 reps. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: medium;">If one set does not sound like a big deal to you, then you need to get acquainted with 20-rep squats <a href="http://bobgpt.blogspot.com/2011/07/20-rep-squats-arent-for-everyone.html">HERE</a>.</span><br />
<div>
<span style="font-size: medium;"><br /></span></div>
<div>
<span style="font-size: medium;"><br /></span></div>
<div>
<span style="font-size: large;">The weekly Squatting Deathmarch ritual would continue until I faced an interruption like vacation or some type of injury. Did 20-rep squats "work?" Yes. I built up to some fairly ridiculous weights in this feat. And they were a big part of how a busy professional maintains a fit and strong physique with only two workouts per week. The experience wasn't all bad.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">But in time, Saturday nights became relatively worthless and Sundays were hangover day even though I drink very little. I realized that this 20 Rep Squat routine had became a test and I was pushing my limits far too frequently. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Through reading and experience (learning the hard way), I realized that there is a better way. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvIi48SrDVqL4Gtc3N9nt_IYVT_LxghWeTxI1nclsek0jtvC2wVd_84IPDwWuDf40oWQDomV4ayx41yb_hpZUyNVh-VwuWCEHFnjIQOkR0X4QYA7cEMtjhQksXcwr1qGe9HVjJ_YXmio/s1600/wet+rag.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><br /></a></td></tr>
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<b>This wet wash rag is precisely what it feels like to have </b></div>
<div>
<b>Beast Mode On for too long, too often. </b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvIi48SrDVqL4Gtc3N9nt_IYVT_LxghWeTxI1nclsek0jtvC2wVd_84IPDwWuDf40oWQDomV4ayx41yb_hpZUyNVh-VwuWCEHFnjIQOkR0X4QYA7cEMtjhQksXcwr1qGe9HVjJ_YXmio/s1600/wet+rag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvIi48SrDVqL4Gtc3N9nt_IYVT_LxghWeTxI1nclsek0jtvC2wVd_84IPDwWuDf40oWQDomV4ayx41yb_hpZUyNVh-VwuWCEHFnjIQOkR0X4QYA7cEMtjhQksXcwr1qGe9HVjJ_YXmio/s320/wet+rag.jpg" width="320" /></a></div>
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<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">These days, I squat with a fair amount of intensity, awfully hard by the standard of an average gym-goer. But 20-rep Squats come up only once every three to four weeks. Or we do them for a span of 8 to 10 weeks and then take time altogether away from it.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Right now I'm in the middle of a different squat challenge that I hereby label the Mazel Tov Squat Challenge. I'll leave the details for another time. The important note is that the intensity work has been cycled and will peak to achieve a near superhuman physical feat. I will train for the test, do the test, then back off for a while. </span><br />
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<a class="irc_mil i3597 iXrLUkxCY3dI-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjis5bo-dPNAhXG_R4KHbXyBTYQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjis5bo-dPNAhXG_R4KHbXyBTYQjRwIBw&url=https%3A%2F%2Fmemegenerator.net%2Finstance%2F57916144&bvm=bv.126130881,d.amc&psig=AFQjCNEIv_Ne4L1_oNj_NNN-IR7wJe9xZQ&ust=1467520387373839" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"></a><span style="font-size: large;"><b><i><u><sub><sup><strike><br /></strike></sup></sub></u></i></b></span>
<span style="font-size: large;">And the fitness journey and high intensity work is absolutely fun when you feel like a beast instead of a wet wash rag because you planned intelligently. The few clients that I train and I attempt to pin this down to a science.</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguvIi48SrDVqL4Gtc3N9nt_IYVT_LxghWeTxI1nclsek0jtvC2wVd_84IPDwWuDf40oWQDomV4ayx41yb_hpZUyNVh-VwuWCEHFnjIQOkR0X4QYA7cEMtjhQksXcwr1qGe9HVjJ_YXmio/s1600/wet+rag.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-size: large;"><br /></span>
<span style="font-size: large;">There are a few important steps:</span><br />
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<span style="font-size: large;">-Invite some friends along on the journey.</span><br />
<span style="font-size: large;">-Trash talk</span><br />
<span style="font-size: large;">-Plan (lay out the short and mid-term goals) and then implement the build-up. </span><br />
<span style="font-size: large;">-For a few days before the test, taper outside and other training activities. </span><br />
<span style="font-size: large;">-On the day of the event, wear your p.r. shirt, warm-up well, put on the -right- song, and let her rip <i>full throttle</i>!</span><br />
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<span style="font-size: large;">Do you see how much more fun this is than droning through workout DVDs or mind-numbing "cardio?" Can you imagine what it's like to arrive on "game day" feeling prepared and eager instead of banged-up and flat?</span><br />
<a class="irc_mil i3597 iXrLUkxCY3dI-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjis5bo-dPNAhXG_R4KHbXyBTYQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjis5bo-dPNAhXG_R4KHbXyBTYQjRwIBw&url=https%3A%2F%2Fmemegenerator.net%2Finstance%2F57916144&bvm=bv.126130881,d.amc&psig=AFQjCNEIv_Ne4L1_oNj_NNN-IR7wJe9xZQ&ust=1467520387373839" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"><img alt="" class="irc_mi iXrLUkxCY3dI-pQOPx8XEepE" height="320" src="https://cdn.meme.am/instances/57916144.jpg" style="cursor: move; margin-top: 114px;" width="320" /></a><span style="font-size: large;"><br /></span>
<span style="font-family: "courier new" , "courier" , monospace; font-size: large;">Athletes and fitness-minded people need to remember that the magic is in the process.</span><span style="font-size: large;"> </span><br />
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<span style="font-size: large;">-Value the process.</span><br />
<span style="font-size: large;">-Be systematic in your training (rather than random).</span><br />
<span style="font-size: large;">-Be consistent.</span><br />
<span style="font-size: large;">-Be patient. </span><br />
<span style="font-size: large;">-Give it your all and go HARD on the day of the test. </span><br />
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<span style="font-size: large;">For better or worse - there will be some degree of transformation. </span>In the mean time, whether or not the initial goal is actually achieved, you will have learned about yourself and achieved something remarkable to apply toward your event and your life. </span><br />
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-48230502610113841062016-06-22T21:15:00.003-07:002016-06-23T05:49:44.509-07:00Plyometrics for Conditioning<span style="font-size: large;">Today I finished treating a runner who had been struggling to recover from a foot injury. She is back on the road again, hoping to complete her first marathon in early 2017. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFRkN5wVX-Wi45jDMK6Bl9Ct-ZyL70viJ-UPS3XRsIyjYNV8ekz9g8SbYSuOW17Ju4Wd_T6ptVADloJBOeXbG_zAX5i7Zhv3Pe_NhxxRpQsAhFSXa2voZID9Ldk7cPM73Mx3POzDmvpwM/s1600/warning.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFRkN5wVX-Wi45jDMK6Bl9Ct-ZyL70viJ-UPS3XRsIyjYNV8ekz9g8SbYSuOW17Ju4Wd_T6ptVADloJBOeXbG_zAX5i7Zhv3Pe_NhxxRpQsAhFSXa2voZID9Ldk7cPM73Mx3POzDmvpwM/s320/warning.png" width="320" /></a></div>
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<span style="font-size: large;">In order to run faster and stay healthy, she began an on-line strength training routine for runners. The injury she sustained while doing the program set her back at least six months. This is not the first or last occasion of treating an injury caused by an on-line or DVD program like P90X. This is not even the first time that </span><em><span style="font-size: large;">IronStrength For Runners</span></em><span style="font-size: large;"> has brought business to my office.</span><br />
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<span style="font-size: large;">This particular program was created by a "nationally known sports medicine physician" and sponsored by <i>Runners World</i> magazine. The workouts are not terrible if you consider the mode of delivery. But they're not good, either.</span><br />
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<span style="font-size: large;">I assume that Dr. Metzi, the creator, ignored or does not know what I'm about to tell you. I have mixed feeling about saying it outright. After all, injuries keep me gainfully employed. But here goes:</span><br />
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<span style="font-size: large;"> --- DO NOT PERFORM PLYOMETRICS FOR CONDITIONING (i.e. what most people call burning calories or generally getting in shape). ---</span><br />
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<span style="font-size: large;">Inappropriate use and progression of plyos are some of the top reasons for active young- and middle aged people to require physical therapy.</span><br />
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<span style="font-family: "trebuchet ms";">[Plyometrics are explosive powerful training exercises (usually variations of jumping, hoping, and throwing) that effectively activate a quick response and elastic properties of muscles and joints. </span><a href="https://en.wikipedia.org/wiki/Plyometrics"><span style="font-family: "trebuchet ms" , sans-serif;">Here</span></a><span style="font-family: "trebuchet ms" , sans-serif;"> is the Wikipedia entry.]</span><br />
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<span style="font-size: large;">Plyometrics are included in most home-based programs because they are challenging, require very little equipment, and they produce results. <br />
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<span style="font-size: large;">I'm not against them. Plyometrics are actually great...</span><em><span style="font-size: large;">so long as they don't destroy you.</span></em><span style="font-size: large;"> </span></span><br />
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<span style="font-size: large;"><strong>Almost every single DVD or on-line fitness guru will have you doing plyometrics inappropriately:</strong> </span><br />
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<span style="font-size: large;">-You will be doing plyometrics without feedback on your form.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">-You will be doing plyometrics without even knowing if your body possesses the flexibility and strength to achieve proper form. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">-You will often be jumping into plyometrics without systematically increasing the resiliency of the muscles and connective tissue. </span><br />
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<span style="font-size: large;">-You will often be jumping and thrusting around until you're blue in the face (in a state of high fatigue). </span><br />
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<span style="font-size: large;">Each one of these factors -alone- is enough to cause injury, even in young people. Sorry, but it's the nature of the beast. On-line and DVD fitness programs simply cannot be custom tailored to assess and coach each person on the other side of the screen. And some of them are downright bad (poorly designed).</span><br />
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<span style="font-size: large;">People of all fitness levels and walks of life make errors in their training. We go too hard or heavy, for too long, too often. We perform exercises incorrectly. We assume that what is healthy or "worked" for someone else is necessarily going to "work" for us. A fitness program or DVD simply cannot navigate the details of where you fit in. </span><br />
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<span style="font-size: large;">I've made my share of training errors and experienced (and continue to experience) the consequences. Injuries...they happen. But the risks are often manageable, and well worth the benefit (and fun!) of leading an active lifestyle.</span><br />
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<span style="font-size: large;"><strong>So put some thought into your plyometric training:</strong></span><br />
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<span style="font-size: large;">-While plyometrics impose various amounts of impact on the joints, the target body part is the nervous system. Plyos teach the brain to control and coordinate the entire body to be powerful and quick. If 20 minutes once or twice per week is good, more is NOT better.</span><br />
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<span style="font-size: large;">-Seek instruction from someone who knows what they are doing. Ask questions like "Why am I doing this?" and "What does that certification mean?" If the answers sound like fitness jargon b.s., it is. </span><br />
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" style="height: 176px; margin-left: auto; margin-right: auto; margin-top: 0px; width: 238px;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Has some work to do before hitting the plyos</td></tr>
</tbody></table>
<span style="font-size: large;"></span><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<span style="font-size: large;">-Ideally, you should go through a basic movement screen to see that you pass the known prerequisites to beginning plyometric exercise. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">-If you do stand to benefit from and tolerate plyometric activities, do not perform them in a state of fatigue. Keep the rest periods long and the work periods short and powerful. You should never feel completely gassed from these activities. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">-For conditioning (getting in shape, calorie burning for weight loss, etc), find lower impact, grinding alternatives like variations of sled push, kettlebell swings and carry, farmer walk, rowing and stationary bike intervals, battling ropes, hill walks, jogs, and sprints, etc.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">-If you are a serious runner or other endurance based athlete, see the above points AND do not confuse your resistance and plyometric training with just adding more endurance work. Your muscular endurance is already stellar, and you will benefit most from increasing your strength and power. So "lift" relatively heavy, leap and bound in short, powerful blasts, and be smart about exercise selection. </span><br />
<a class="irc_mil i3597 iDGuCbrX5DHM-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwj_iMLFnr3NAhXJFh4KHZF7DBkQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwj_iMLFnr3NAhXJFh4KHZF7DBkQjRwIBw&url=http%3A%2F%2Fvideoworkoutreview.com%2F&psig=AFQjCNFaWJp-V6hH1RWnB74BB_NnsUJ93w&ust=1466740024096636&cad=rjt" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"><img alt="" class="irc_mi iDGuCbrX5DHM-pQOPx8XEepE" src="http://videoworkoutreview.com/wp-content/uploads/2013/03/burn-insanity-workout.jpg" height="212" style="margin-top: 119px;" width="320" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;">Again, find a guide for six or 8 weeks. This is usually plenty of time for you to ...</span><br />
<span style="font-size: large;"><strike><br /></strike></span>
<span style="font-size: large;"><strike>lose 30 pounds and gain huge amounts of strength and vertical jump and rock hard 12 pack abs</strike> </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">...<u>you to TRULY LEARN </u>how to best fit an effective exercise program to the <u>structure of your body</u> and the <u>demands of your activity</u>. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">My apologies to Insanity. I want to thank them for the referrals. And if </span><span style="font-size: large;">I spared you an injury, please direct your friend, uncle, or cousin who sustained an Insanity injury to my office.</span> Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-34170973738816590342016-06-16T13:12:00.001-07:002016-06-16T13:28:16.650-07:00Should Football Players do Neck Exercises?Today this question came in:<br />
<br />
<a data-ved="0ahUKEwjf2rrkrK3NAhUJFT4KHYnBB4UQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjf2rrkrK3NAhUJFT4KHYnBB4UQjRwIBw&url=http%3A%2F%2Fryanmacdonald2.sportsblog.com%2Fposts%2F8973466%2Fis-youth-football-worth-the-headache-.html&bvm=bv.124272578,d.cWw&psig=AFQjCNHq_JFEMsXdWRj9keXtxuLkZU53rw&ust=1466194081994585" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" height="239" id="irc_mi" src="https://blog-blogmediainc.netdna-ssl.com/upload/SportsBlogcom/172726/0280018001450158548_filepicker.jpg" style="margin-top: 77px;" width="300" /></a><br />
<div>
<em><span style="font-size: large;">I have a question that is somewhat controversial. What is your professional opinion about doing neck exercises for football players? If so, what do you recommend for exercises, reps</span></em></div>
<div>
<em><span style="font-size: large;">volume etc...</span></em></div>
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<em><span style="font-size: large;"></span></em> </div>
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<span style="font-size: large;"></span><br />
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<br />
<span style="font-size: large;">Football players are one of the few athletic population where direct neck exercises are absolutely warranted. Football imposes demands in this area and it makes sense that athletes should train to build some resiliency there. </span></div>
<span style="font-size: large;">
</span><div>
<span style="font-size: large;"> </span></div>
<span style="font-size: large;">
<div>
Here are a few guidelines and caveats:</div>
<div>
</div>
<div>
-The reps and resistance do not need to be extreme to derive benefit. Direct neck work should be done two to (at most) three times per week. Two to three moderate intensity sets of 6 to 8 reps in all planes (front, back, side) is plenty. <br />
</div>
<div>
-The reps should be completed in the middle of the range of motion. This means that the athlete should NOT take their head as far as it should go. Take, for example, this training video found at NFL.com. It hurts my head to see guys cranking their cervical spine into maximum side bend, flexion and extension <em>under load</em>! <br />
</div>
<div>
<a href="http://www.nfl.com/videos/cincinnati-bengals/0ap3000000448218/NFL-UP-Neck-Resistance-Leg-Curl-Towel-Exercises">http://www.nfl.com/videos/cincinnati-bengals/0ap3000000448218/NFL-UP-Neck-Resistance-Leg-Curl-Towel-Exercises</a>
<br />
</div>
<div>
-Direct neck work is a great time to integrate some thoracic extension and rotation mobility drills to make sure and ingrain neutral cervical and thoracic spine posture from which to work the neck out of. Just like any other "core" exercise, one of the most beneficial things an athlete can do is take the time to achieve proper resting alignment and to understand what this feels like before they load the movements. </div>
<div>
<a data-ved="0ahUKEwjIrsK6ra3NAhUJcj4KHdFZAWIQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjIrsK6ra3NAhUJcj4KHdFZAWIQjRwIBw&url=http%3A%2F%2Fwww.auctionzip.com%2Fauction-lot%2FVINTAGE-GOONEY-BIRD-TOY-CLICKER-SPRING-NECK_7FBD2311D1%2F&bvm=bv.124272578,d.cWw&psig=AFQjCNFQghVXCVPj-kqns1YCnNQCFbyGNw&ust=1466194181111673" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" src="http://image.auctionzip.com/housePhotos/KaptainKirks/38/420738/H5483-L43013785.jpg" height="320" id="irc_mi" style="margin-top: 0px;" width="240" /></a> </div>
<div>
-Not all athletes have access to expensive neck isolation training machines and wall mounts. Using manually resisted movements (like in the video) is likely just as beneficial and encourages the athlete to work at less than maximal load - this is a good thing! </div>
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</div>
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So no extra credit for 1 rep max neck personal records!</div>
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</div>
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</div>
</span><br /></div>
Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-9642818054490211512016-06-11T21:34:00.001-07:002016-06-13T16:36:11.566-07:00Heel pain in soccer players<br />
<span style="font-size: large;">Heel pain is a common problem in any "cleated" athlete, and something often treated at my physical therapy office. T</span><span style="font-size: large;">his essay will focus on the most common cause of heel pain in young soccer players.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">-----</span><br />
<span style="font-family: Courier New, Courier, monospace; font-size: x-small;"><span style="font-size: medium;">Differential diagnoses includes Achilles tendinitis, stress fracture, recurring ankle sprain, nerve entrapment, and plantar </span><span style="font-size: medium;">fasciitis</span><span style="font-size: medium;">. Just...don't assume that your Google degree has enabled you to reliably determine Severs disease from a stress fracture or achilles tendinitis. </span></span><br />
<span style="font-family: Courier New, Courier, monospace; font-size: x-small;"><span style="font-size: medium;">-----</span></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">The problem is most often a condition known as </span><span style="font-size: large;">apophysitis</span><span style="font-size: large;"> of the </span><span style="font-size: large;">calcaneus</span><span style="font-size: large;"> (heel bone) or </span><span style="font-size: large;">Sever's</span><span style="font-size: large;"> Disease. This label describes a repetitive overuse injury, with inflammation of the growth area of the </span><span style="font-size: large;">calcaneus</span><span style="font-size: large;"> which has not completely closed together. It is most commonly seen in boys and girls between the ages of 10-15 who frequently participate in sports that involve running and jumping. The pain is usually present in the back and bottom surface of the heal. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Causes of </span><span style="font-size: large;">Sever's</span><span style="font-size: large;"> Disease Include:</span><br />
<a class="irc_mil i3597 iBPPiue748EY-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjBkqSf0qHNAhWCcz4KHSwkCP8QjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjBkqSf0qHNAhWCcz4KHSwkCP8QjRwIBw&url=http%3A%2F%2Fwww.perthpodiatrist.com.au%2Fsports-podiatrist%2F&bvm=bv.124272578,d.dmo&psig=AFQjCNFySsEVtMcnwe9Dpo0ojvCM4LumfA&ust=1465791767852491" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"><span style="font-size: large;"><img alt="" class="irc_mi iBPPiue748EY-pQOPx8XEepE" src="http://cdn.perthpodiatrist.com.au/wp-content/uploads/2015/09/Heel-pain.jpg" height="213" style="margin-top: 0px;" width="320" /></span></a><span style="font-size: large;"></span><br />
<span style="font-size: large;"><b><br /></b></span>
<span style="font-size: large;"><b>1. Training Errors</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">The issue often occurs abruptly when the athlete resumes running, cutting, and jumping activities too frequently or intensely after a period of relative inactivity. Other times, the condition develops gradually as the athlete continues to pound their joints with insufficient time for recovery between games and </span><span style="font-size: large;">practices</span><span style="font-size: large;">. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>2. Footwear</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Soccer cleats are intentionally created to minimize interference of the function of the foot. This is great for quick cuts and precision touches to a soccer ball, but leaves very little between the foot and the ground. Cleats that are too small are often a culprit, as are shoes with less than four cleats in the heel area. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>3. Foot Structure and Function</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Biomechanical</span><span style="font-size: large;"> imbalances such as high or low arches, or very stiff or loose joints, can be the root cause of the abnormal strain across the Achilles tendon insertion point on the heel bone. </span><br />
<span style="font-size: large;"></span><br />
<br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><b>Treatment: Beyond rest and heel cups</b></span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: large;"><b><br /></b></span>
<span style="font-size: large;">T</span><span style="font-size: large;">he most effective treatment usually includes measures to address <i>some combination</i> of the above problems.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>1. Systematically apply stress to the body.</b> </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Plan ahead to gradually apply more stress the foot and ankle before jumping into a lot of repetitive agility and sprint work. At least initially, apply a limited number of high impact activities to build resiliency in the foot and ankle. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Wear cleats around the house for "everyday life" and light skill work before using them for more intense activities. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>2. Address </b></span><span style="font-size: large;"><b>biomechanical</b></span><span style="font-size: large;"><b> issues. </b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">The details of foot structure and function are beyond the scope of this essay. This is highly individual, and demands a thorough orthopedic evaluation of the entire athlete (not just the foot). Not all "low arch" feet need </span><span style="font-size: large;">orthotics. They may respond well to a few exercises and shoe modification.</span><span style="font-size: large;"> But some athletes certainly do require an appropriate off-the-shelf or custom </span><span style="font-size: large;">orthotic device</span><span style="font-size: large;">. </span><br />
<span style="font-size: large;"></span><br />
<a class="irc_mil i3597 iBPPiue748EY-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjriMHg06HNAhVKNj4KHYlJAicQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjriMHg06HNAhVKNj4KHYlJAicQjRwIBw&url=https%3A%2F%2Fwww.pinterest.com%2Fsarahrockwood%2Fdream-career%2F&bvm=bv.124272578,d.dmo&psig=AFQjCNEekZLLGMw9kDmjv8At7pKRaxiJdw&ust=1465792189439337" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"></a><span style="font-size: large;"><b>3. Modalities</b></span><a class="irc_mil i3597 iBPPiue748EY-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjriMHg06HNAhVKNj4KHYlJAicQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjriMHg06HNAhVKNj4KHYlJAicQjRwIBw&url=https%3A%2F%2Fwww.pinterest.com%2Fsarahrockwood%2Fdream-career%2F&bvm=bv.124272578,d.dmo&psig=AFQjCNEekZLLGMw9kDmjv8At7pKRaxiJdw&ust=1465792189439337" jsaction="mousedown:irc.rl;keydown:irc.rlk" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;" tabindex="0" target="_blank"><span style="font-size: large;"><img alt="" class="irc_mi iBPPiue748EY-pQOPx8XEepE" height="205" src="https://s-media-cache-ak0.pinimg.com/236x/be/fe/89/befe890b498fbf145883e4a0422403eb.jpg" style="cursor: move; margin-top: 212px;" width="236" /></span></a><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Applying ice and massaging the calf muscles and the area around (but not directly to) the tender area often helps. I've found Ultrasound treatment to be worthwhile to decrease pain and inflammation. While these do indeed help manage the symptoms, they don't address the root cause. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>4. Taping Techniques</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">There are a few flexible (aka kinesiotape) and traditional taping techniques that effectively reduce the overload of the heel bone. Sometime this is enough to get the athlete outside of the threshold of injury. Which technique and type of tape may work best depends on the static and dynamic (movement) patterns the athlete displays. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"><b>5. The quick fix. ***</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I've hit upon a quick fix (of sorts), and will usually try this in combination with a few targeted exercises and temporary activity modification prior to considering an </span><span style="font-size: large;">orthotic</span><span style="font-size: large;"> or other more intensive intervention. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">The quick fix is a 1/4" semi soft heel lift that runs from the heel and gradually tapers to the ball of the foot. This works far better than Dr. </span><span style="font-size: large;">Scholls</span><span style="font-size: large;"> type insole because they don't take up room in the toe box area where the athlete is accustomed to a form fitting shoe. And unlike gel "cushion" heel cups, they don't slide around in the shoe. They also provide more lift than squishy gel. A quarter inch is usually enough to lift the posterior half of the foot just enough to allow for mitigating the Achilles tendon pull on the </span><span style="font-size: large;">calcaneus</span><span style="font-size: large;">. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I make these in the orthotic lab and they often do wonders for athletes stuck in a rut of heel pain. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Try these tips and let me know if you have any questions. </span><br />
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-20326012075815827202016-06-03T20:34:00.000-07:002016-06-03T20:40:56.146-07:00Should soccer players lift heavy weights?I know what you're thinking. When most people think of lifting heavy weights, they think of this:<br />
<br />
<img src="http://cdn3.therxreview.com/wp-content/uploads/2012/06/Australian-Regionals-CrossFit-Games.jpeg" /><br />
<br />
<br />
This:<br />
<br />
<img src="http://www.criticalbench.com/images/frank-caminita4.jpg" /><br />
<br />
This:<br />
<br />
<img src="http://resources3.news.com.au/images/2011/07/17/1226096/328383-sue-metcalf.jpg" /><br />
<br />
<br />
Or this:<br />
<br />
<img src="https://angieyongfitness.files.wordpress.com/2014/02/57e9b-sideraise.jpg" /><br />
<br />
<br />
But when speaking of lifting heavy, I'm not referring to any of those. May I have a clean slate?<br />
<br />
Heavy is a relative term with many qualifiers. There is context, intent of training, training experience, expectations regarding form, as well as individual factors such as body size, leverage, mental determination, and age.<br />
<br />
Plus, the individuals depicted in the images above have achieved proficiency in their sport, which is lifting things or bodybuilding. But they're not necessarily fast or athletic in other arenas.<br />
<br />
Soccer, like many sports, is concerned with how much power an athlete can generate <i>relative their own body mass. </i>Relative power is a primary factor that underlies the speed, quickness, and acceleration that everyone is seeking.<br />
<br />
This relative power demands the ability to generate a high amount of force (strong muscles) and the ability to generate the force quickly (primed central nervous system). Sport specific skill and an aggressive mindset also come into play, such as what we commonly refer to "being strong on the ball." But we will leave those attributes out of the equation for now in order to focus on the question at hand.<br />
<br />
Many coaches and players in the soccer community fear soccer players taking part in traditional heavy resistance training. I believe they should. The threat is real, especially if soccer players are simply given to do what the (American) football team does.<br />
<br />
But the soccer players' fear of heavy lifting is partially unfounded. This fear holds them back from achieving their greatest potential in power, speed, and quickness.<br />
<br />
<b>Too Big?</b><br />
<br />
Heavy resistance exercise has the potential to cause a gain in muscle mass. <i>Quite frankly, many soccer players could use an additional 10 or 20 pounds of muscle distributed proportionally throughout their body.</i> It's true that a lean, well conditioned athlete who gains some muscle mass may suffe<i>r slightly</i> in terms of endurance events like running the mile. But who cares? The increased speed, acceleration ability, and <i>field presence</i> that comes with a modest increase in muscle mass far outweighs the small cost in aerobic endurance.<br />
<br />
Soccer is not a marathon or even a Cross Country run. Athletes typically accelerate, decelerate, cut, and sprint for between two and five seconds, then have a chance to recover or even sub out. I have never seen or heard of an athlete who plays, practices, and conditions for soccer, resistance train two or three days per week and still manage to get too big. That scenario rarely, if ever exists.<br />
<br />
<b>Power</b><br />
<br />
Larger muscles have the potential to produce more force than smaller muscles. Again, depending on the individual involved, larger muscles may be beneficial <i>to an extent. </i>But <b>power is the ability to generate force rapidly, and is primarily a neurological quality.</b><br />
<br />
Soccer players should be "amping" the nervous system through powerful moves like plyometric training with generous rest between sets, as well as total body resistance exercises that demand total body control. Exercise selection matters. Seated leg extension (for the quadriceps) are nowhere even close to something like barbells squats or reverse lunges.<br />
<br />
<b>"But this does not look like muscular endurance..."</b><br />
<br />
Exactly. Yes. Do not attempt to use resistance training to provide a cardiovascular or power-endurance stimulus to athletes who are already well conditioning in that regard. To be clear, when you're practicing soccer, playing soccer, and otherwise running most days of the week, P90X and Insanity (popular fitness DVDs) and their look-a-likes are not the way to go. They are redundant and less than ideal for the sake of improving cardiovascular or strength/power attributes in this population of athletes.<br />
<br />
Let us now revisit what I would like you to envision when you think of going heavy. Think of strong, lean athletes<i> with a primed nervous system.</i><br />
<br />
<b>How to get brutally strong without getting huge. </b><br />
<br />
-Don't use steroids.<br />
-Do physical activity other than lifting weights (such as playing and practicing soccer).<br />
-Don't sit around eating the house all day.<br />
-Do keep the reps relatively low whether you're going light or heavy. Complete two to three sets of 3 to 5 reps.<br />
-Do NOT add a lot of variety to the weight raining. But instead become VERY efficient in a few total body exercises.<br />
<br />
Don't let fear of heavy lifting hold you back. Again, heavy is a relative term. But gradually, safely finding the groove on a handful of the big lifts just may be the key to developing the foundation of the speed, quickness, and field presence that so many athletes desire.<br />
<br />
<br />
<span style="font-family: Courier New, Courier, monospace;">I pulled some photos from the dead lifting gallery. I don't often have athletes attempt 1 rep-max lifts, but here are a few of them. Do ANY of these athletes look just too big and bulky to you?</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4iHDmnRjSkeGQSmyK12dRtrUpJ1qXVNzy7it9ROi22sLYhnVEPIfi0Ue59WHbf3qGR6RtbkQEpA49ucVC552e4fHt55Sf2PloyHEMNwqAi7vk9a4Vsh2xCcEfRmptOn2hXMQPP2t4ZcY/s1600/summer15+174.PNG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4iHDmnRjSkeGQSmyK12dRtrUpJ1qXVNzy7it9ROi22sLYhnVEPIfi0Ue59WHbf3qGR6RtbkQEpA49ucVC552e4fHt55Sf2PloyHEMNwqAi7vk9a4Vsh2xCcEfRmptOn2hXMQPP2t4ZcY/s320/summer15+174.PNG" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ben 425 lbs >> double body weight</td></tr>
</tbody></table>
<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE7xBespI46rPMjHLfYVOmPVhBcwSVfMxdsNRsQg11gWh9zxecf63O_J7e8YiOslxyJ5zBfXDq9p6L82lVxd-XROe1SrSC228W3-6D6qahZLhVhS8sIJTXoqutqbwyVeHcXv93SD4dark/s1600/2015+part+1+057.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE7xBespI46rPMjHLfYVOmPVhBcwSVfMxdsNRsQg11gWh9zxecf63O_J7e8YiOslxyJ5zBfXDq9p6L82lVxd-XROe1SrSC228W3-6D6qahZLhVhS8sIJTXoqutqbwyVeHcXv93SD4dark/s320/2015+part+1+057.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Zeb 355 >> 1.5X body weight</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbeDC3mQpaoU8DB613JIs7xFl-DP-a5PnL-SPV5EeElvi6C_GNhVnk9-a1TMkYGjYT9zie2biMdoXMeRj_P2js4ScRsv9IMqzpb4_F2RCs2C-9mTdt42zd7sjH4GBWfDy_QLe4XPQLmKk/s1600/late+fall+2015+028.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbeDC3mQpaoU8DB613JIs7xFl-DP-a5PnL-SPV5EeElvi6C_GNhVnk9-a1TMkYGjYT9zie2biMdoXMeRj_P2js4ScRsv9IMqzpb4_F2RCs2C-9mTdt42zd7sjH4GBWfDy_QLe4XPQLmKk/s320/late+fall+2015+028.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Loc 275>> double bodyweight</td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtjPx4x0EAVcoVb6UVBDEgdNnx0ZAxeAdxFfVK2JlP2jmAd4Cl0vB_Zf2_M8QLPe9pZ6Ft5nrK8iCrvFM5vgiDVTqeUoY5WH6CjcRXzWtIv6T6mtig3ncuNzpzmwduuc-fWWqsbpsZyZw/s1600/Fall2015+040.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtjPx4x0EAVcoVb6UVBDEgdNnx0ZAxeAdxFfVK2JlP2jmAd4Cl0vB_Zf2_M8QLPe9pZ6Ft5nrK8iCrvFM5vgiDVTqeUoY5WH6CjcRXzWtIv6T6mtig3ncuNzpzmwduuc-fWWqsbpsZyZw/s320/Fall2015+040.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Melanie 215 nearly double body weight</td></tr>
</tbody></table>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR4oFddrerF_SlDe33kwNcgK9FMupNUfY6yQ9vEKldsRhRG0oenZCMFVDINr9J6aVnNhCFqzDUAdxSY8db5KvVXDzyB1j5Lpg2PWcSglEATxakZy_yXBU5452y-S5Sotboj84x8M1fVx4/s1600/Fall2015+012.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR4oFddrerF_SlDe33kwNcgK9FMupNUfY6yQ9vEKldsRhRG0oenZCMFVDINr9J6aVnNhCFqzDUAdxSY8db5KvVXDzyB1j5Lpg2PWcSglEATxakZy_yXBU5452y-S5Sotboj84x8M1fVx4/s320/Fall2015+012.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nick 305 lbs - double body weight</td></tr>
</tbody></table>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9D9VEBszwJFrYgCbpr_G5NGEeyCfry5cZ9sJroPuzi_S2gdqnbNgtkqkpAYEQuoCWWDznzksIVgyKTOaDZAh-t1qvwV_yLiewFiomzJeTPGY1N-9uQ969gV8oa9X-QkeHp5ZToUvCOv8/s1600/late+fall+2015+100.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9D9VEBszwJFrYgCbpr_G5NGEeyCfry5cZ9sJroPuzi_S2gdqnbNgtkqkpAYEQuoCWWDznzksIVgyKTOaDZAh-t1qvwV_yLiewFiomzJeTPGY1N-9uQ969gV8oa9X-QkeHp5ZToUvCOv8/s320/late+fall+2015+100.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brady 300 lbs >> double body weight</td></tr>
</tbody></table>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbeDC3mQpaoU8DB613JIs7xFl-DP-a5PnL-SPV5EeElvi6C_GNhVnk9-a1TMkYGjYT9zie2biMdoXMeRj_P2js4ScRsv9IMqzpb4_F2RCs2C-9mTdt42zd7sjH4GBWfDy_QLe4XPQLmKk/s1600/late+fall+2015+028.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5etAU-YDnYurLocHT8HAsBxAg0mp6VpSjeljPeu1XUbi9ec1Gd_LEYqG4DGyrPbGj93-mHzCwyyPjJ8VDfGP7VrHUQWe1GVX-bnpgG47znsfzI3o-pTMnlqdXU5mCRO_hWMOvjR3h_7s/s1600/fall2014+090.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5etAU-YDnYurLocHT8HAsBxAg0mp6VpSjeljPeu1XUbi9ec1Gd_LEYqG4DGyrPbGj93-mHzCwyyPjJ8VDfGP7VrHUQWe1GVX-bnpgG47znsfzI3o-pTMnlqdXU5mCRO_hWMOvjR3h_7s/s320/fall2014+090.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ben 125 (I allow my kids to train when they want to, which is not yet often.). </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCEUlIGvcmpoOXrAG7RDWHbuquurwGFCOSdVJ4nbd-K1LOMLck7-TP3TpMOcIMnQh5u4lwy3FMLTJKJFTFxKadXuilt3YWnQmeKrwWPoZXDwIJr5OkwbIqBIZGxVUVFbzukab2idyJ20k/s1600/summer15+221.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCEUlIGvcmpoOXrAG7RDWHbuquurwGFCOSdVJ4nbd-K1LOMLck7-TP3TpMOcIMnQh5u4lwy3FMLTJKJFTFxKadXuilt3YWnQmeKrwWPoZXDwIJr5OkwbIqBIZGxVUVFbzukab2idyJ20k/s320/summer15+221.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Owen 135</td></tr>
</tbody></table>
</a><br />
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com2tag:blogger.com,1999:blog-345298566745091031.post-70274833978751620422016-05-25T21:34:00.002-07:002016-05-29T19:44:17.812-07:00Single Sport Athletes need another sport <i>"You must play only one sport." </i><br />
<a 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" 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" 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<i>"You cannot play only one sport."</i> <br />
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There is a world of difference in these statements. <br />
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It is easy to look down upon the parent or coach who <strike>highly cncourages</strike> demands that an athlete cut down to one sport. And rightly so. <br />
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We know that specializing in one sport too early can be problematic in terms of health, and potentially adverse to their ultimate peak performance (see footnote below). This is especially the case when the child or young adult has a desire to participate in something else. Childhood is short. Life is short. Kids can and should be encouraged to do what is healthy and fun for them. Anyone who demands that someone play exclusively one sport is off the mark and in serious want of perspective. <br />
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More recently, it has become common to criticize <i>all</i> single sport athletes in a similar vein. <br />
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<b><span style="font-size: large;">But what about the serious athlete who does not want to play another sport?</span></b><br />
<b><span style="font-size: large;"><br /></span></b>
<span style="font-size: small;">Now more than ever, parents and athletes are asking for one year-round sport. If an organization does not offer it, they travel elsewhere, presumably to a place that takes the sport "more seriously." </span><br />
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But what if truly respecting the total athlete, including their health and recovery, will ultimately help them reach the highest level in their *focus* sport? <br />
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For a young athlete who loves one sport, I think it is ideal for them to play something else as well. Encountering a wider variety of mental and physical stress is a good thing for anyone. A break will do wonders for perspective and physical ability. Or, to put it in more marketable terms;<br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<i><span style="font-family: "verdana" , sans-serif;">What if gaining The Edge on the competition has to do with staying active but shifting gears, experiencing a different role (possibly not the star), and generally having a rhythm to the year?</span></i> <br />
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Really, I keep saying that the next "Big Thing" in sports performance is to truly, like REALLY, optimize and respect recovery rather than just giving it lip service.<br />
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But let's say the child, coach, or parent is still not convinced on the value of another activity. Do we strong-arm them into it? No way!<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>Being a single sport athlete can be done poorly and can be done well.</b></span><b> </b><br />
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<i>Single-sport athlete done poorly</i> looks like playing with intensity 4 seasons per year. Leagues, tournaments, showcases, you-name-it, YES to all've it. Let's fire it up and be perpetually ahead! And if there is a week off, let's train twice per day, three, no, four times as hard! <br />
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Going hard in the sport year-round is not advantageous. Again, going hard in the sport year-round is not ideal. A critical part of dominating a sport may indeed mean taking a (relative) break from that sport. <br />
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<b><span style="font-size: large;">Going hard year-round by no means guarantees a better athlete and greatly increases the likelihood of injury. </span></b><br />
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<a h="ID=images,5138.1" href="https://www.bing.com/images/search?q=waving+ascending+line+chart&view=detailv2&&id=220D4FA735871B886814F60282B67DC10CA3907D&selectedIndex=0&ccid=9a%2b5SbPf&simid=607993303696281039&thid=OIP.Mf5afb949b3dfe60722ae9aa5a91085abo0" id="detail" style="clear: right; float: right; height: 300px; margin-bottom: 1em; margin-left: 1em; width: 300px;"><img src="https://tse1.mm.bing.net/th?&id=OIP.Mf5afb949b3dfe60722ae9aa5a91085abo0&w=300&h=300&c=0&pid=1.9&rs=0&p=0&r=0" /></a></div>
Ironically, I've also seen <i>Single-sport athlete done poorly</i> look like sitting around for three months playing X-box. Both of these extremes result in sub-optimal performance at best.<br />
<b><i><br /></i></b>
<span style="font-size: large;"><i>Single-sport athlete done well </i></span><span style="font-size: large;">involves:</span><br />
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-Identifying a peak season or event(s)<br />
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-Carefully planning a build up to it<br />
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-Paying great respect to the stress-recovery process<br />
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-A great deal of moderate-intensity deliberate practice <br />
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-Filling the off seasons with ancillary activities that specifically match the needs of the athlete to the demands of the sport. May I suggest a focus on targeted resistance training and conditioning as your "off season sport?" <br />
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" 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" 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" 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" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div>
An example:<br />
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My sons have caught soccer fever. The free time once reserved for fishing, basketball, flag football, biking, swimming, or practicing flips in the back yard is now ALL filled with juggling, playing small-sided games, arguing about small-sided games, soccer practices, and actual league games. <br />
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Two of the three of them have decided on one sport. I'm happy for their zeal. They can get away with it since they are still relatively young. But I suspect it will not last. If they don't want to play other sports, I will attempt to sporadically distract them with many serious and structured training techniques such as mountain biking, hiking, swimming, and playing obstacle course. Later I will encourage them to hit the weights specifically in ways that support soccer.<br />
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I hope that they will understand the process of consistent effort and recovery. <br />
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I hope they will buy in to the idea that you can get better for soccer EACH DAY without playing soccer every day. <br />
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I hope they will learn the value of building resiliency, strength and power with training as a tool to improve toward soccer without involving the exact same physical stresses of the sport. <br />
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<b><span style="font-size: large;">I hope they will keep having fun, learning to enjoy the process of working toward a great end, and building life skills that transfer beyond the field.</span></b> <br />
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But that all may be a hard sell, coming from their dad, since dads rarely know anything ; ) <br />
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<a href="http://cumberlink.com/sports/high-school/baseball/the-early-years-gowags-wagner-brothers-preach-caution-with-youth/article_7fd1e060-c92a-5413-86b1-92aab89ac9d8.html">More on this HERE</a> with the Wager Brothers at GoWags Baseball. <br />
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Risks of being a single-sport athlete (presumably) DONE POORLY<br />
<ol>
<li><span style="color: red;"><strong>Adult Inactivity: </strong></span>A study by Ohio State University found that children who specialized early in a single sport led to higher rates of <b>adult physical</b> <b>inactivity. </b>Those who commit to one sport at a young age are often the first to quit, and suffer a lifetime of consequences.</li>
<li><span style="color: red;"><strong>Overuse Injury:</strong></span> In a study of 1200 youth athletes, Dr Neeru Jayanthi of Loyola University found that early specialization in a single sport is one of the strongest predictors of injury. Athletes in the study <b>who specialized were 70% to 93% more likely to be injured </b>than children who played multiple sports!</li>
<li><strong><span style="color: red;">Burnout:</span></strong> Children who specialize early are at a far greater risk for burnout due to stress, decreased motivation and lack of enjoyment</li>
</ol>
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-22575161750014601022016-05-22T21:23:00.001-07:002016-05-22T21:23:42.371-07:00Interview with God<br />
Yesterday I came across this <a href="https://www.blogger.com/ONN%20Exclusive:%20One-On-One%20Interview%20With%20God%20">video at The Onion</a>. <a class="irc_mil i3597 iJBFx1s3wUWA-zixyDjKkw5M" data-noload="" data-ved="0ahUKEwjHt9nyq-_MAhWHHR4KHTqfAd4QjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjHt9nyq-_MAhWHHR4KHTqfAd4QjRwIBw&url=http%3A%2F%2Fwww.theonion.com%2Fvideo%2Fonn-exclusive-one-on-one-interview-with-god-37236&bvm=bv.122448493,d.amc&psig=AFQjCNFJIIKrQRiyL29PLzmrTzAItflf4A&ust=1464063548237331" jsaction="mousedown:irc.rl;keydown:irc.rlk" tabindex="0" target="_blank"><img alt="" class="irc_mi iJBFx1s3wUWA-pQOPx8XEepE" height="180" src="http://i.onionstatic.com/onion/2771/3/16x9/1200.jpg" style="margin-top: 0px;" width="320" /></a><br />
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The first few seconds of the video were perfect and made me LOL. The smug human with his fancy haircut and suit, is going to make use of his special connection with the Big Man upstairs. He is giving us the privilege of being a spectator as God is put in the dock. <br />
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But then I quit laughing. The video brought up a few memories that hang in the back of my mind even now.<br />
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<span id="quote_book_link_22051585"><i>The ancient man approached God (or even the gods) as the accused person approaches his judge. For the modern man, the roles are quite reversed. He is the judge: God is in the dock. He is quite a kindly judge; if God should have a reasonable defense for being the god who permits war, poverty, and disease, he is ready to listen to it. The trial may even end in God’s acquittal. But the important thing is that man is on the bench and God is in the dock.”</i> </span><br />
<span><br /> ― <a class="authorOrTitle" href="http://www.goodreads.com/author/show/1069006.C_S_Lewis">C.S. Lewis</a>, <span id="quote_book_link_111563"><a class="authorOrTitle" href="http://www.goodreads.com/work/quotes/1241712">God in the Dock: Essays on Theology and Ethics</a> </span></span><br />
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As a boy with an active imagination, I spent a lot of time in my bed at night wondering about the big questions like what happens when a person dies and what it would be like to meet God. I would literally become dizzy trying to truly comprehend things that I heard in science class or in church, like what an expanding universe or time eternal might mean.<br />
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And now, having accrued 40 years of life experience and some knowledge, these things still hurt my head. <br />
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I'm not claiming to be an expert.<br />
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My credentials include watching what's happening around me for 40 years. That, and I've sat through two Bible studies on heaven and the afterlife. Over the years I have read a few books by <a href="https://www.google.com/?as_qdr=all&gws_rd=ssl#safe=strict&as_qdr=all&q=Randy+Alcorn+books">Randy Alcorn</a> and nearly everything by CS Lewis, some of it twice. I've read Rob Bell's <i>Love Wins</i> and Francis Chan's response to it. I've read a few New Testament scholars who dissect the Bible like a forensic anthropologist. I've read the atheistic/materialistic perspective and, quite honestly, find that the most terrifying.<br />
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It all still hurts my head. And even now I find it difficult to keep in mind that this video is satire.<br />
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What The Onion got wrong, I believe, is the type of fear they portray. I think they should have shot for a respectful fear, not wrath and outright fright. I do believe in a judgment of some sort. Jesus spoke a lo about this and indicated that many of the religious insiders will be surprised at how they are judged. <br />
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Imagine what it would be like to experience a blinding flash of all of reality, as if seeing through the eyes of God. I think the feeling would be of great love and peace on Gods end, and much regret on ours. But I do find it likely that all we have to say for ourselves may sound something...This is not satire.<br />
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<i>"I understand. I'm sorry. I'm sorry. Thank you."</i> <br />
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-40245710527004801102016-05-21T21:07:00.002-07:002016-05-21T21:09:21.737-07:00Everything What's Wrong of My Foot<div>
<em>This caricature of things heard and witnessed in physical therapy was inspired by <a href="http://the-toast.net/2016/05/12/everything-whats-wrong-of-possums-its-all-of-them/">this.</a> Most of these are not quotes, and no one person said all of this. But, they...were... </em></div>
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<em>Most physical therapists will get this. Others...maybe not. </em></div>
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<span style="font-size: large;">The pain is the worst when I walk and it's most severe when I sit for too long.</span></div>
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<span style="font-size: large;">And I don't want to keep taking Advil to just masquerade the pain.</span><br />
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<span style="font-size: large;">And the doctor said there is some arthritis in there but he doesn't want to go in before I can't stand it. </span></div>
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<span style="font-size: large;">And I'm using essential oils and some other nature rubs because that costs less than the gym. </span></div>
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<span style="font-size: large;">And I didn't have time for my exercises so I laid on the heating pad.</span></div>
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<span style="font-size: large;"></span><br /></div>
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<span style="font-size: large;">And the doctor said it's the most arthritic joint he's ever seen [H<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">eard approximately once per week].</span> </span></div>
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<span style="font-size: large;">Well that's hard to do and why are you having me do exercises that I can't do well?</span></div>
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<span style="font-size: large;">And it just needs cracked and put back in alignment.</span></div>
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<span style="font-size: large;">And it's just tight in there and needs to be stretched.</span></div>
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<span style="font-size: large;">Because it sounds like rice crispies when I move it in circles.</span></div>
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<span style="font-size: large;">And taking them as directed made me constipated so I don't need to sit on the toilet anyway.</span></div>
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<span style="font-size: large;">And my meridians are blurred through that area, which manifests in sensitivity of the fourth toe. </span></div>
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<span style="font-size: large;">It was waking me up in the night but now I'm doing better with not sleeping. </span></div>
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<span style="font-size: large;">And I already had 56 visits at Drayer (physical therapy) and the foot feels about the same.</span> </div>
Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-30253325095376040342016-05-09T21:40:00.002-07:002016-05-11T20:39:21.812-07:00An amazing saveHe is fouled in the box with less than one minute remaining and the City Islanders down 2 to 3. The crowd of five or six hundred fans (my unofficial estimate) rises to their feet. FNB Stadium and all of City Island falls silent as he places the ball on the mark and lines up for the kick 12-yards out from the goal. <br />
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He hesitates, approaches, and unleashes a powerful blast. The ball rockets toward the goalie, over the goal, above eight rows of fans behind the goal, across a section of sidewalk, and finally put to a stop by a large sign hanging over the Socceritaville Bar. <br />
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Not even close. <br />
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The game winds down in less than a minute. City Islanders lose. <br />
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He stands alone then squats down near midfield, facing an empty section of the stadium near the Harrisburg Senator dugout. The opposing goalie gloats with his teammates, mocks a few Harrisburg players and fans, and runs out to mid field. He pats the lone Islander on the back, rubs his shoulder and reaches down to shake hands. <br />
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He's still squatting with a painful countenance. Maybe he will collapse and cry. Maybe he will dislocate the gloating goalie's right arm and beat him over the head with it. <br />
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He reaches out, shakes the goalies hand. <br />
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Fifteen minutes later, a group of young fans collects autographs at the edge of the field. I see the painful look slowly approach the exit. He stops, says "Hello...yes...thank you," while signing a dozen signatures. The painful look returns as he faces the locker room. He begins walking away from the crowd.<br />
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My friends son runs him down from behind, holding up a water bottle to be signed. I want to step in. <br />
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"Trav, not him! Let him go." <br />
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But I was too late<br />
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He who missed the penalty kick is a bit startled, pauses to see what is tapping at his elbow. I'm waiting for the snap. <br />
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But instead, another save.<br />
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"Yes. Of course. You're welcome." <br />
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I know nearly nothing about <a href="http://cityislanders.com/persons/craig-foster/">Craig Foster</a>, what kind of son and teammate and player he is, or where his career has been or is headed. I don't know what the May 9th game meant to him or to the City Islanders. But I'm sure that he will be well, wherever life takes him. <br />
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And that's what I hope to remember about the game tonight.
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<em>But you, be sober-minded in all things, endure hardship, do the work of an evangelist, fulfill your work. </em><span style="font-size: x-small;">2 Timothy 4:5</span><span class="p"><br /></span><br />
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjF6OyMzM7MAhWE7B4KHUYKCq0QjRwIBw&url=http%3A%2F%2Fwww.uslsoccer.com%2Fpage%2Fshow%2F2356893-harrisburg-city-islanders&psig=AFQjCNFDBHJig-l7HR4SINjEptburitamQ&ust=1462938315325326" data-ved="0ahUKEwjF6OyMzM7MAhWE7B4KHUYKCq0QjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjF6OyMzM7MAhWE7B4KHUYKCq0QjRwIBw&url=http%3A%2F%2Fwww.uslsoccer.com%2Fpage%2Fshow%2F2356893-harrisburg-city-islanders&psig=AFQjCNFDBHJig-l7HR4SINjEptburitamQ&ust=1462938315325326" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor;"><img alt="" src="http://cdn3.sportngin.com/attachments/roster_player_info/6288/8269/22_Foster.jpg" height="624" id="irc_mi" style="margin-top: 0px;" width="624" /></a>Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-90403639060442652102016-05-06T22:07:00.003-07:002016-05-07T20:22:14.044-07:00Hats off to the Ground<br />
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<span style="font-size: large;">Sometimes I see the world in GRFs. No, not GIFs, but Ground Reaction Forces.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I see the grocery store floor pushing into pummeled blue flip flops. There is an impulse traveling through the feet, ankles, and up to the knees. They are not going to last. </span><br />
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<span style="font-size: large;"></span><br />
<span style="font-size: large;">I see a battle happening between asphalt and rubber as the bus merges off the highway, dozens of lives utterly dependent on nothing less than a perfect tie.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">I see the linoleum floor deliver a blow that far exceeds the tensile strength of my coffee cup. This necessitates other GRF as I make my way toward the broom and dustpan. </span><br />
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src="data:image/png;base64,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" style="height: 99px; margin-top: 0px; width: 365px;" /></span></a><span style="font-size: large;">But of course, athletic fields and courts are my favorite places to hunt GRFs. Nearly every feat of grace and power begins and ends with an astronomical GRF, usually through the ball of the foot. </span></div>
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<tr><td class="tr-caption" style="text-align: center;"><strong><span style="font-size: large;">Not a GRF, but of a GRF.</span></strong></td></tr>
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<span style="font-size: large;">The far majority of sports and much of everyday life is about friction and triple extension of the hip, knee, and ankle through the ball of the foot. This moment in time garners little attention compared to the events that take place shortly thereafter. But the place where the ground meets the ball of the foot is where it all begins in a wondrous feat that raises GRFs from dead earth. </span></div>
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<span style="font-size: large;">That 90 mph fast ball up and in, the earth shaking dunk, the nailbiting triple axl and the sick bicycle kick...all awesome displays of ground reaction force through the forefoot. </span></div>
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<a href="http://img.aws.livestrongcdn.com/ls-article-image-640/cme/cme_public_images/www_livestrong_com/photos.demandstudios.com/getty/article/235/190/177404839_XS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img alt="What Is the Purpose of the Semicircle in Basketball?" border="0" data-dmc="article-image" src="http://img.aws.livestrongcdn.com/ls-article-image-640/cme/cme_public_images/www_livestrong_com/photos.demandstudios.com/getty/article/235/190/177404839_XS.jpg" height="213" width="320" /></span></a></div>
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<span style="font-size: large;">The ground gets so little credit. I mean, go ahead and try timing Usain Bolt in 100 meters <em>on the beach</em> where sand swallows his GRFs. Try having Mark Trumbo go to bat, even in short porch Camden against the worst pitchers, <em>while standing on marbles</em>. Rodeo clowns mocking ferocious snorting bulls <em>in water</em> are not remotely impressive. </span></div>
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<span style="font-size: large;">You go ahead and try cutting to the hoop on a dusty hardwood floor, hitting the brakes in an ice storm, going for a deadlift PR in soggy grass, getting out of the shower, or any other activity where the GRF suffers a loss to the applied force. </span></div>
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<span style="font-size: large;">Trouble!</span><br />
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<span style="font-size: large;">Maybe you want to generate some large GRFs yourself, or you're interested in leaving a trail of lesser GRFs with efficiency over long distances. Then you need to work on generating force in triple extension, under extra loading, over a broad range of motion, and in various directions and speeds. You need to achieve proper joint alignment and core stability in order to fully acquire and direct what the ground will grant you. Get off the fitness contraptions and machines, and spend some time on your feet.</span></div>
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<span style="font-size: large;">But for now, let's all give a great round of applause to <strong>The Ground!</strong></span><br />
<span style="font-size: large;">Without dependable, quality, and generous GRF, most activities of daily living are nearly impossible, and all of our hard-earned speed, size, and power only works against us. Life as we know it loses it's marvel. </span></div>
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<span style="font-size: large;">So next time you see that spectacular cut, leap, dive, strike or throw, take a moment to stare at the ground and appreciate the preceding time and place from whence it came. </span><br />
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<span style="font-size: large;">What? Is it only me?</span></div>
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-37064229524973703442016-04-29T20:33:00.003-07:002016-05-02T20:42:59.723-07:005 Training Considerations for Soccer Players<br />
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjY8em3t7XMAhVBKB4KHTuMCFMQjRwIBw&url=http%3A%2F%2Fblog.leagueathletics.com%2Fpost%2F110910931795%2Ffinding-time-for-soccer-practice-even-in-the&psig=AFQjCNFMEfs9XBfR9xx-zasuoehJakWw_g&ust=1462073767914703" data-ved="0ahUKEwjY8em3t7XMAhVBKB4KHTuMCFMQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjY8em3t7XMAhVBKB4KHTuMCFMQjRwIBw&url=http%3A%2F%2Fblog.leagueathletics.com%2Fpost%2F110910931795%2Ffinding-time-for-soccer-practice-even-in-the&psig=AFQjCNFMEfs9XBfR9xx-zasuoehJakWw_g&ust=1462073767914703" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; margin-left: 1em; margin-right: 1em;"><img alt="" src="http://38.media.tumblr.com/46f1c3f8c14b02ac195a871295a52f31/tumblr_inline_njkq4ruiUP1s8nt6a.jpg" height="213" id="irc_mi" style="margin-top: 145px;" width="320" /></a></div>
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<span style="font-size: large;">For the last year, life has been in soccer mode. Three brothers have fell in love with the sport, and suddenly it seems that half of my week is spent at the pitch. I'm not complaining. There is much to be enjoyed and learned.</span></div>
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<span style="font-size: large;">I have a ways to go in understanding the nuances of strategy and technical skill. But I've trained and rehabbed a fair share of soccer players. I have studied physiology and all-out <strong><em>lived </em></strong>athletics since before I can remember. I know some things about helping athletes to stay healthy and improve performance. </span></div>
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<span style="font-size: large;">I'm on threshold of soccer culture, devoted, but not yet fully immersed. It's a good perspective from which to pause and make note.</span><br />
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<span style="font-size: large;">Here are 5 training consideration for soccer players (and their parents).</span><br />
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<span style="font-size: large;"><span style="font-size: medium;">1. <span style="font-size: large;"><strong><u>Game Changers are Like Lightening.</u></strong></span></span> </span><br />
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<span style="font-size: large;">In soccer, like many sports, the moves of precision and power change games. The best players are fast on the fly and accelerate quickly in all directions. They create separation from other players, fill gaps, and close angles. </span><br />
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<span style="font-size: large;">Of course, endurance is also important. Endurance is usually required for the athlete to be in a position to display precision and power. The best players <em>repeatedly</em> put on powerful starts, stops, and runs. The average player covers four to six miles in a 90-minute game. I would argue that <em>sufficient </em>endurance is relatively easy to achieve. And being that the far majority of actual in-match sprints are<strong> less than five seconds</strong>, athletes should devote more effort to improving peak speed and acceleration. It is my opinion that many high level soccer players are the ones able to maintain powerful speed and quickness <em>despite </em>all the endurance work they are put through. </span><br />
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<span style="font-size: large;">But how does <em>improvement</em> in speed and quickness occur? </span><br />
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<span style="font-size: large;">It does not happen through running timed miles, 120s, the beep test, or through cross training death circuits. I understand that these (and similar tests) are a common means for coaches to gauge an athlete's fitness level and separate the devoted, hardworking athletes from those who don't truly want to be there. But...</span><br />
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<span style="font-size: large;">The effort may be somewhat misplaces. These methods are not the best ways for a given athlete to truly <em>improve</em> their peak speed and multidirectional acceleration. </span></div>
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<span style="font-size: large;">In soccer, sustaining mediocre speed and acceleration for a full 90-minutes will usually get you beat. I understand the need for a preseason gauge of fitness and self descipline. But as far as physical demands, the bulk of training and some of the fitness tests should reflect the demands of the sport. </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGkDCEU_15FIC-flw8evcICGUXdEEPP3QtIwpPt_wLwjVhM_kEtJ_QL93Wu9BDna2BwkrIHurFZq1ohB4pK7sFw3GbXKMPraZfll_h4afDarJMws2flqVBI8h3neAFJa3kXP_UVchzpXg/s1600/late+fall+2015+073.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGkDCEU_15FIC-flw8evcICGUXdEEPP3QtIwpPt_wLwjVhM_kEtJ_QL93Wu9BDna2BwkrIHurFZq1ohB4pK7sFw3GbXKMPraZfll_h4afDarJMws2flqVBI8h3neAFJa3kXP_UVchzpXg/s320/late+fall+2015+073.JPG" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong><span style="font-size: x-small;">Loc walking with 190 lbs. For soccer.</span></strong><br />
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<span style="font-size: large;">2. <strong><u>Strength is important</u></strong></span><br />
<strong><u><span style="font-size: large;"></span></u></strong><span style="font-size: x-small;"><br /></span></div>
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<span style="font-size: large;">Prominent sprinting coaches emphasize that while running technique has some role in improved sprinting, the critical element in peak speed and acceleration is being able to <strong>apply great amounts of force into the ground</strong>. The absolute best way to do this is through properly designed and implemented strength training programs. </span></div>
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<span style="font-size: large;">[For example: "</span><a href="http://www.thepostgame.com/features/201107/usain-bolt-case-study-science-sprinting"><span style="font-size: large;">Speed, as it turns out, may be misunderstood</span></a><span style="font-size: large;">. Running fast has more to do with the force one applies to the ground than how quickly one can move the legs."]</span></div>
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<span style="font-size: x-small;"><span style="font-size: large;">Strength training improves lower extremity power and functional core strength. When this occurs without a drastic change in body mass, this directly translates to </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18460997"><span style="font-size: large;">improved running economy and endurance</span></a><span style="font-size: large;">. Proper training for soccer should not look like bodybuilding or competitive fitness events. Depending on the needs of an individual athlete, the training can be geared toward increasing strength and size versus power and neurological efficiency. </span></span></div>
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<span style="font-size: large;"></span><br />
<span style="font-size: large;">To say it plainly, some soccer players will stand to benefit from gaining quality size, while others may benefit from priming their nervous system without changes in size. </span><br />
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<tr><td style="text-align: center;"><a href="http://haydenperno.com/wp-content/uploads/2014/06/back-glutes-300x217.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img alt="back glutes" border="0" class="aligncenter size-medium wp-image-765" src="http://haydenperno.com/wp-content/uploads/2014/06/back-glutes-300x217.png" height="217" sizes="(max-width: 300px) 100vw, 300px" srcset="https://haydenperno.com/wp-content/uploads/2014/06/back-glutes-300x217.png 300w, https://haydenperno.com/wp-content/uploads/2014/06/back-glutes.png 327w" width="300" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><strong>Lats function with glutes. So train those rows, chin-ups, and deadlifts.</strong></span></td></tr>
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<span style="font-size: large;">Upper body strength is also important. We are not seeking huge upper body swole muscle pump, which easily works against the athletes relative lower body endurance. But powerful shoulders help the athlete doll out and receive contact. A strong and stable core allows the athlete to leverage the hips for safe and efficient total body acceleration and deceleration. Strength training the core <em>well</em> requires more than a few sets of sit-ups and planks.</span></div>
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<span style="font-size: large;"><strong><u>3. The foundation is important</u></strong></span><br />
<strong><u><span style="font-size: large;"><br /></span></u></strong></div>
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<span style="font-size: large;">More than fifteen years as a physical therapist has shown me that the far majority of athletes leave something "on the table" when it comes to performance. They may be strong but lack endurance or flexibility. They may be flexible but display poor control of fast movement. Their "slow footedness" has more to do with hip weakness than anything with the feet. They can static plank all day but the core is clearly weak when challenged to maintain alignment in functional positions. I could go on with examples.</span></div>
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<tr><td style="text-align: center;"><a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiVssOotLDMAhXGyT4KHTtqDqIQjRwIBw&url=http%3A%2F%2Fhalamadrid.ge%2Findex.php%3Fcstart%3D7%26year%3D2015%26month%3D06&psig=AFQjCNH5eZOJqTnb3ZcZfAvYz3yLe5etwg&ust=1461901079903281" data-ved="0ahUKEwiVssOotLDMAhXGyT4KHTtqDqIQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiVssOotLDMAhXGyT4KHTtqDqIQjRwIBw&url=http%3A%2F%2Fhalamadrid.ge%2Findex.php%3Fcstart%3D7%26year%3D2015%26month%3D06&psig=AFQjCNH5eZOJqTnb3ZcZfAvYz3yLe5etwg&ust=1461901079903281" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img alt="" src="http://s2.reutersmedia.net/resources/r/?m=02&d=20150401&t=2&i=1037220386&w=644&fh=&fw=&ll=&pl=&r=LYNXMPEB3026H" height="187" id="irc_mi" style="margin-top: 119px;" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Pepe HATES quality movement ; )</span></td></tr>
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<span style="font-size: large;">Most athletes will perform better and avoid injury by devoting some time to improving <strong>movement quality.</strong> They need to learn, in a slow and controlled environment, what proper alignment and movement quality feel like before reaping greater benefit of the more aggressive speed and power training.</span><br />
<span style="font-size: large;"> </span></div>
<span style="font-size: large;">Without the foundation, playing and training with frequency and intensity is a recipe for injury.</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Identifying individual weaknesses and teaching the athlete how to improve the quality of their movement is usually fairly straightforward. But it's not directly related to soccer and does not make for good Instagram photos. And so athletes often altogether miss this step.</span><br />
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<span style="font-size: large;"><strong><u>4. Recovery is important</u></strong></span><br />
<strong><u><span style="font-size: large;"><br /></span></u></strong><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">It seems that now more then ever, sports take place four seasons per year. There are certainly benefits to this. But what would happen if the athlete spent four months of focused effort on physical preparation, identifying and addressing their weak areas?</span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">But who has time for that? Pre season rightly demands a TON of running. The competitive season games and practices entail a lot of running. And the off season is spent doing intense running, in fear of missing the mark on the beep test, the sub 5-minute mile, and other tests heavily focused on endurance.</span><br />
<span style="font-size: large;"><br /></span><br />
<span style="font-size: large;">Most athletes have no interest in something as unglamorous as recovery. They want to work every day to get ahead. Until the knee tendonitis, the ligament sprain and tears, the shin splints, and the Severs (heel) pain hits them...and fails to get better with rest and ice. </span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">Appropriate corrective exercise and strength training is a great way to be productive toward soccer performance while providing recovery from the actual impact demands of the sport. Again, I'm referring to well designed and implemented training with focused effort, and NOT epic weight training sessions that leave the athlete exhausted and sore.</span><br />
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<span style="font-size: large;"><strong><u>5. Rethink "sport-specific"</u></strong></span><br />
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<span style="font-size: large;">The traditional way of thinking about strength training for endurance sports is to use high reps and lower resistance. But most soccer players already possess far more than adequate endurance. For these athletes, high repetition, interval weight training is an insufficient stimulus to further improve their on-the-field power <em>or </em>endurance. </span></div>
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<tr><td style="text-align: center;"><a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiMornms7DMAhVGdT4KHX1VDCIQjRwIBw&url=http%3A%2F%2Fwww.wizardkicking.com%2Fspeed-agility.html&psig=AFQjCNEe3EZF31jKPqM0v0CJOV-bOG7B7Q&ust=1461900960170852" data-ved="0ahUKEwiMornms7DMAhVGdT4KHX1VDCIQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiMornms7DMAhVGdT4KHX1VDCIQjRwIBw&url=http%3A%2F%2Fwww.wizardkicking.com%2Fspeed-agility.html&psig=AFQjCNEe3EZF31jKPqM0v0CJOV-bOG7B7Q&ust=1461900960170852" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img alt="" src="http://www.wizardkicking.com/images/wz42.jpg" height="192" id="irc_mi" style="margin-top: 211px;" width="176" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Usually not a great use of time.</span></td></tr>
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<span style="font-size: large;">Another common training error is to add resistance to the actual movements that occur in the sport, for example, kicking with weights or resistance tubing attached to the leg. But exercise does not need to replicate the exact mechanics of playing the sport. For example, a strong kick and fast sprint requires powerful hip flexors. But doing straight leg raises and kicking drills with tubing or cuff weights strapped to the ankles offers practically no benefit and are great ways to cause injury.</span></div>
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<span style="font-size: large;"><i>
</i>Training that's metabolically and mechanically complimentary to the sport offers the greatest benefit.
Using relatively heavy resistance demands the brain to move
with greater efficiency. Heavy lifts done well challenge the
entire athlete to maintain good posture and stabilize torque throughout multiple
body segments. </span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">What qualifies as "heavy resistance" is definitely relative to the individual athlete. Most soccer players would benefit by gradually working their way into powerful, total body movements of low repetition and relatively high resistance. </span><br />
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<span style="font-size: large;"></span><br />
<span style="font-size: large;">Then, they may take a solid, powerful machine into the pre-season, condition for power-endurance, go out there and tear it up!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNtN9ad8j8YOlPCeh8uYr3t2voIbTs1kCEZ9eC77JdhHTtMFoEiDycr2xf_qMnD7n-nU4xgiZ8-Z26F5Tzf2l4Q89ufgGOBHz2p8uED674TfHddwqrtN-iUha85U16E593NL4hix9XXH4/s1600/fall+2015+032.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNtN9ad8j8YOlPCeh8uYr3t2voIbTs1kCEZ9eC77JdhHTtMFoEiDycr2xf_qMnD7n-nU4xgiZ8-Z26F5Tzf2l4Q89ufgGOBHz2p8uED674TfHddwqrtN-iUha85U16E593NL4hix9XXH4/s320/fall+2015+032.JPG" width="320" /></a></div>
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Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-60040107294146422952016-04-17T21:30:00.001-07:002016-04-19T19:59:23.598-07:00The Story of Trout Run<em><br /></em><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOoiyoFgUY_bSQE5zsy4KVa7UhoDL6JSfZF1ghhCfMDqQfDoTYRmmAPhViAbBZ0az1yYuFDVcwg_g3lAmbE3BNwYSpe-VUq2RtiA35hrj7TV4efwNu9L8VF8av1cVtavxXqhmC2xZ41DE/s1600/spring2016+017.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOoiyoFgUY_bSQE5zsy4KVa7UhoDL6JSfZF1ghhCfMDqQfDoTYRmmAPhViAbBZ0az1yYuFDVcwg_g3lAmbE3BNwYSpe-VUq2RtiA35hrj7TV4efwNu9L8VF8av1cVtavxXqhmC2xZ41DE/s320/spring2016+017.JPG" width="320" /></a></div>
<em><br /></em><em>I've always been fascinated by freshwater springs. They are real live fairy tales. I stare in wonder at the waters of the deep opening up. Where does all the water come from, and why does it emerge from dead earth exactly in this location? I'm unaware of the extent that this happens throughout the world, for PA is all that I really know. </em><br />
<em></em><br />
<em>One spring, in particular, is near and dear to my heart. After emerging approximately one mile upstream, Trout Run flows through my back yard. Our home is okay, but this is definitely why we moved here in 2006. The springs that form Trout Run are consistent. The supply of cold, clean water is almost exactly the same whether we are in the middle of April rains or August droughts. How could this be? </em><br />
<em></em><br />
<em>For fun, I thought to summarize a few nights of my amateur level research. </em><br />
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In the beginning was <strong>compression.</strong> Over nearly incomprehensible epochs, seashells, microskeletons, and sediments piled up, layer upon layer, with enough crushing force to create enormous limestone flats. This is the DNA of Trout Run, and the shared ancestry of all limestone springs of the Mid Atlantic. <br />
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Then came the <strong>collision.</strong> Tectonic plates bent and heaved, folded themselves as an accordion. And so the land was fashioned into a valley, which happens to be approximately 12-miles wide at this latitude. A hundred thousand years of shifting occurred. Rivers formed and eventually rerouted through the permeable limestone layers. A large underground river came to pass in the deep places of what we now call the Cumberland Valley.<br />
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To this day, there is <strong>crashing.</strong> The river travels through limestone layers, gradually decreasing in width, until running into an impermeable rock wall. The path of least resistance is then up, and water rises to the surface of the earth in "here and there" fashion. Fountains of life are poured forth as from the hands of angels. <br />
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Water miraculously ascends all over the valley, especially along the underground ridges of hard rock. To this day, Silver Springs, Trindle Springs, Bermudian Springs, Whiskey Springs, Boiling Springs, Mount Holly Springs, Big Spring and more, all bear witness to this nameless river and unseen rock wall. <br />
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For thousands of years, the springs supported a proliferation of wildlife and eventually people. Prehistoric natives would settle around the springs, connecting their establishments by a series of trails that tied the valley to the Susquehanna River. <br />
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Prehistoric native Americans gave rise to modern native Americans, and in some instances were replaced by them. Those native Americans were soon replaced by European settlers. Families that landed here gave rise to farms and communities centered on and around the freshwater springs, many of which stand to this day. <br />
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In typical white guy fashion, the native American trails were improved (depending on your perspective) and most of them renamed. Lisburn Road, Trindle Road, Old York Road, Carlisle Road, and so forth. These were originally native American trials between various springs which follow an unnamed underground river and rocky geological feature.<br />
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I laugh when considering the price of land for sale in proximity to the various roads and traffic patterns. The realtors call them "Prime Location," but probably don't realize this has been the case for many centuries.<br />
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Trout Run arises from a series of small springs between old Gettysburg Pike and Williams Grove Road. This year I had the chance to trace this stream to its origins before they are covered with plant overgrowth.<br />
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-There is one moderate sized spring near the old Aschomb mansion. </div>
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-A little further upstream from there is a large spring surrounded by a well built rock wall immediately next to Lisburn Road.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSMIsBe9qEkFg2z0_g42nMqv3TH7LJ8F_VcZX-i6zYIyGqeGK19FClVYfKy2PH7N-LK6rsN3rcQqbxMIOcxOu-KreDUr7H9A9jbpCmCIiEDS7gWU9OLn_n6TIEuqUzdWJEIUPVT5DJn8Y/s1600/spring2016+014.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSMIsBe9qEkFg2z0_g42nMqv3TH7LJ8F_VcZX-i6zYIyGqeGK19FClVYfKy2PH7N-LK6rsN3rcQqbxMIOcxOu-KreDUr7H9A9jbpCmCIiEDS7gWU9OLn_n6TIEuqUzdWJEIUPVT5DJn8Y/s320/spring2016+014.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trout Run wetlands/preserve<br />
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-Approximately 50 feet upstream from that and behind a large red barn is a prominent spring covered by a privately owned and well maintained spring house. </div>
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-Approximately one eighth mile upstream from that is the Trout Run nature preserve. Trout Run is actually very small at this point, but in one area does widen into a shallow pond of sorts. Near the side of this pond and middle of the nature preserve is a series of very small springs.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP0XJgAn76rwOmJHjSFrCPSy8-ol6ZJHtowtt4jM39EZIQ1UH9wVC_cl0uhP2i5juD-bZdFTijE8XA2r6CAF27yDVuYNe7oMv0_zcN_DX3RfP4J29JHcq4JDl7c79Mr81dwEi_lyRhZMU/s1600/spring2016+019.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP0XJgAn76rwOmJHjSFrCPSy8-ol6ZJHtowtt4jM39EZIQ1UH9wVC_cl0uhP2i5juD-bZdFTijE8XA2r6CAF27yDVuYNe7oMv0_zcN_DX3RfP4J29JHcq4JDl7c79Mr81dwEi_lyRhZMU/s320/spring2016+019.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A hole in the clay well is deep and so has a fence across it.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIDc-UtN1aF12_tL1u7Q4-FNT8gXDKe-BSP3p3igYVlomGQI6r2z1rC0YGT0LCLoUqHOhXOrNRskXbkVlR_PkQ-Rciibmj66WfGuHpZYTa-G36NyJ8Zd8E3d7mKU_G08mvJbQR4Wz9WTk/s1600/spring2016+023.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIDc-UtN1aF12_tL1u7Q4-FNT8gXDKe-BSP3p3igYVlomGQI6r2z1rC0YGT0LCLoUqHOhXOrNRskXbkVlR_PkQ-Rciibmj66WfGuHpZYTa-G36NyJ8Zd8E3d7mKU_G08mvJbQR4Wz9WTk/s320/spring2016+023.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">THE birthplace of Trout Run</td></tr>
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-Approximately one eighth mile upstream from there is an unremarkable residential backyard with a very deep spring of water popping out from flat ground (image above). </div>
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-And finally, twenty or thirty feet upstream from there, at the lowest margin of the land owned by West Shore E-Free Church, directly under a small bridge on the walking path, is a small trickle of water, the VERY beginning of Trout Run. <br />
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In it's entirety, Trout Run travels approximately two miles before it feeds into the Yellow Breeches near the athletic fields at Messiah College. The famous Yellow Breeches is simply a gradual surface level reunion of a portion of the large underground river. <br />
<br />
But Trout Run is also "the stream," a priceless treasure where we play and swim, catch frogs, water the chickens, and fish for native Brook trout. Trout Run is always a prominent feature in various backyard obstacle races. This is home. <br />
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May God help us to share and care for what has been granted us. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2VbCk4g2czhHg3iROrmm_GllXm-KqpXj2iV_knggk0Wou2PBT4OwUvwJhU3zu5AYl-9DTpKx-06ccOABTEyw4k2CHQ2CL0mx_NLcnZWrGhHxKvGsuftv9Ii4RwNH7gsIsvXh5oMl8veQ/s1600/spring2016+075.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2VbCk4g2czhHg3iROrmm_GllXm-KqpXj2iV_knggk0Wou2PBT4OwUvwJhU3zu5AYl-9DTpKx-06ccOABTEyw4k2CHQ2CL0mx_NLcnZWrGhHxKvGsuftv9Ii4RwNH7gsIsvXh5oMl8veQ/s640/spring2016+075.JPG" width="640" /></a></div>
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-41016037691269579752016-04-03T20:20:00.002-07:002016-04-03T20:20:48.586-07:00The New Components of Fitness<br />
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjGy9OX__PLAhVJJR4KHU2lDCUQjRwIBw&url=http%3A%2F%2Fyinzerparty.com%2Fsponsor-spotlight-muv-fitness%2F&psig=AFQjCNFyG2YjvuxZjKBry9pK4kHhFnRGtg&ust=1459825279766175" data-ved="0ahUKEwjGy9OX__PLAhVJJR4KHU2lDCUQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjGy9OX__PLAhVJJR4KHU2lDCUQjRwIBw&url=http%3A%2F%2Fyinzerparty.com%2Fsponsor-spotlight-muv-fitness%2F&psig=AFQjCNFyG2YjvuxZjKBry9pK4kHhFnRGtg&ust=1459825279766175" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://yinzerparty.com/wp-content/uploads/2014/02/RLP_2068.jpg" height="500" id="irc_mi" style="margin-top: 57px;" width="749" /></a>Some time around 1628, The United States Department of Agriculture created a powerful icon of health and wellness: The Five Components of Physical Fitness.</div>
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<br />
These were listed as - <br />
<br />
Muscular Strength <br />
Muscular Endurance<br />
Cardiovascular Endurance<br />
Flexibility<br />
Body Composition<br />
<br />
However, the criteria embodied in this list was not based on sound scientific evidence, and it has not been updated to reflect major advances in our understanding of human health and performance. <br />
<br />
<br />
In 2017, The US Department of Health and Human Services will officially retire the Five Components in favor of The Four S's of Physical Fitness. The Four S's reflect a simple yet more scientifically accurate criteria. A modern vernacular is used in order to make fitness a more appealing endeavor to the 2/3rds of the American population that is currently sedentary. <br />
<br />
The Five Ss of Physical Fitness- <br />
<br />
Strength - How much can you dead lift and bench press?<br />
Speed - The ability to turn on the jets and break ankles.<br />
Swolness - Nobody is impressed by a shredded skinny guy. <br />
Showboating - What the individual can actually do with their swolness.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjB9f-2gPTLAhXJ2R4KHZMkAyYQjRwIBw&url=http%3A%2F%2Fwww.jennirawlings.com%2Fblog%2F2014%2F9%2F4%2Fhypermobility-vs-flexibility-do-you-know-the-difference&psig=AFQjCNFuFVG2qNUy12eXRQWW_LedN_POkA&ust=1459825427886659" data-ved="0ahUKEwjB9f-2gPTLAhXJ2R4KHZMkAyYQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjB9f-2gPTLAhXJ2R4KHZMkAyYQjRwIBw&url=http%3A%2F%2Fwww.jennirawlings.com%2Fblog%2F2014%2F9%2F4%2Fhypermobility-vs-flexibility-do-you-know-the-difference&psig=AFQjCNFuFVG2qNUy12eXRQWW_LedN_POkA&ust=1459825427886659" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img src="http://static1.squarespace.com/static/52e3481ee4b0ce534c3c4ac8/t/5408125ee4b010adbe163369/1409815135019/" height="275" id="irc_mi" style="margin-top: 170px;" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not helpful to most athletic pursuits other than yoga</td></tr>
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Okay, in all seriousness, the original five components could use a major overhaul. For example, everyone knows that being inflexible is a bad thing. But rarely to people appreciate that too much flexibility is also detrimental (particularly to joint health and the individuals ability to be powerful). Being able to sit and bend forward towards your toes says very little in terms of spine health and overall physical function.</div>
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Muscular strength and endurance are related.</div>
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A stronger muscle will be able to repeat any given submaximal force more times than a weaker muscle. Say that a given task demands 50 units of force. Given the task of repeatedly producing 50 units of force, a muscle that can maximally produce 60 unites will fatigue a lot sooner than a muscle that can maximally produce 100 units. So, in terms of muscle endurance, we need to better define and standardize our terms. <br />
<br />
Lastly, current cardiovascular endurance tests highly favor lighter people of well muscled individuals, even though it is certainly possible to be well-muscled and even heavy and have a healthy cardiovascular system. Rather than running or walking, cardiovascular endurance tests should be conducted in a manner where body mass is less of a factor. For example, tests completed on a stationary bike or rowing machine may be a better indication of cardiovascular fitness since these are more independent of body mass.<br />
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Being a critic is easy. So here are my recommendation for the components of fitness:<br />
<br />
<strong>Absolute Strength -</strong> One repetition maximum strength tests with free weights are great, but they are contraindicated in some populations. Isometric strength tests are much safer but less clinically valid. <em>How much can you bench press, squat, or deadlift? How much force can you generate? </em><br />
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<strong>Relative Strength/Endurance -</strong> This would be tested by an individuals ability to repeatedly generate a given force, based off percentage of bodyweight. <em>How many times can you bench press X% of bodyweight? How many full range of motion, strict chin-ups or push ups can you perform? How fast can you run 200 meters?</em> <br />
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<strong>Absolute Power -</strong> This would need to be completed in a more activity- or sport specific manner. <em>With how much force or speed can you hit or throw? How high or far can you throw a standardized medicine ball? How much force can you generate into the ground (would require a basic force platform)?</em> <br />
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwj24f6GgvTLAhWFpB4KHW6QASUQjRwIBw&url=http%3A%2F%2Fopexfit.com%2Fstop-teaching-bad-form%2F&psig=AFQjCNEqbTOnF8zv3hK9BHBikEf1Y_R1lQ&ust=1459825998563332" data-ved="0ahUKEwj24f6GgvTLAhWFpB4KHW6QASUQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwj24f6GgvTLAhWFpB4KHW6QASUQjRwIBw&url=http%3A%2F%2Fopexfit.com%2Fstop-teaching-bad-form%2F&psig=AFQjCNEqbTOnF8zv3hK9BHBikEf1Y_R1lQ&ust=1459825998563332" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img src="http://opexfit.com/wp-content/uploads/2015/09/sept-27.jpg" height="213" id="irc_mi" style="margin-top: 107px;" width="320" /></a><br />
This bro would probably score very WELL on a Sit&Reach test<br />
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<strong>Relative Power -</strong> Power measures per body weight, activities that involve acceleration of the entire body mass. <em>How high can you jump (vertical jump)? How far can you jump (standing broad jump)?</em> <em>How fast can you run 200 meters?</em> </div>
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<strong>Controlled mobility</strong> - Gone is the Sit & Reach test, as we are less interested in old school passive flexibility. We now want to determine how well a person can maintain good posture and spinal stability while moving through different positions. <em>Can you pass a functional squat test, full lunge and hip hinge, rotational stability test, and can you get up and down off the floor without using your hands?</em></div>
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<strong>Cardiovascular Endurance -</strong> For how long can you generate 300 watts on a stationary bike? How long does it take you to row 3000 meters? <br />
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Body Composition - This should be done away with all together. Measuring body composition is redundant, since many of the fitness components listed above involve strength, power, and controlled mobility relative to body mass. Some lean people have poor strength and cardiovascular health. Some overweight people are very powerful and otherwise fairly healthy. The accuracy of field tests to measure body composition is fairly poor. Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-16096529619764109622016-03-19T21:36:00.005-07:002016-04-05T10:18:36.904-07:00Ancient Gym<em>"What's the best gym that you have ever trained in?"</em><br />
<em><br /></em>The Slippery Rock Barbell Club? World Gym of San Francisco? Cressey Sports Performance? The Bonny Lane Club? None of the above.<br />
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My childhood friend Keith lived approximately three miles up the road and through the woods from my home. His parents still live there, with a patch of huge boulders and rocky crevices less than 50 yards from the front door, and another similar "facility" less than one mile away.<br />
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How could anyone forget the remarkable features? I'm sure they have depreciated very little in thirty years, and I'm hopeful that a gym hundreds of thousands of years in the making will retain its wonder for a few thousand more. <br />
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The feel of the cool damp rocks and the smell of moss and wet leaves retains a prominent grip on the memory. Mountain laurel, ferns, hickory and chestnut trees adorned the areas immediately above and beside the crevices.<br />
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There were no instructions, no yellow lines or right angles. There were no rules, safety guidelines, competition, or thoughts on form.<br />
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But there was much training. There was jumping, climbing, lifting, carrying, and agility (chasing after and running from wildlife). <br />
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You have no idea what "speed and agility" training is until you've stirred up a nest of yellow jackets in rocky terrain. Some boulders were sloped enough to be navigated only with a heavy lean or on all fours. <br />
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<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTSUsQNInooI87apquTlPwkhfFpV4oUHWUX3oqcG3MYXGyf5BWC" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for PA yellow spotted woods salamander" border="0" class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTSUsQNInooI87apquTlPwkhfFpV4oUHWUX3oqcG3MYXGyf5BWC" data-sz="f" jsaction="load:str.tbn" name="agfJDTK-l9oHbM:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTSUsQNInooI87apquTlPwkhfFpV4oUHWUX3oqcG3MYXGyf5BWC" style="height: 160px; margin-top: 0px; width: 260px;" /></a></div>
There were crevices that often held snow into May, and in the summer were perfect air conditioners. Water lay at one end of these, full of tadpoles and newts. I recall one occasion of deadlifting (flipping a large rock) to reveal a few yellow spotted salamander. <br />
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Trees growing next to cliffs served as the perfect elevators between floors. Some rock walls were climbable. One, in particular, could be scaled only by use of a tree trunk that had been pushed from the forest floor above and wedged partway down a crevice.<br />
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For claustrophobia desensitization, the gym featured abutting boulders that formed a tunnel. A boy could get small and barely slide directly from one crevice to the next. I dreamt about being chased by a huge wolf and narrowly escaping through that crevice while the wolf peered through, knowing he would not fit. There was also a cave, perfect for hibernation, of which we had been warned. And so we took turns on who would peek in, risking their face being mauled by a bear. <br />
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And lastly, there were the leaps. There were leaps over narrow crevices of approximately 40 feet. A small jump is nerve-racking when the penalty of failure is possible death. There were drops from one rock to another, and long leaps over broad boulders. These offered a high degree of difficulty but little penalty of failure. This is how we learned about risk:reward in those days. <br />
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And the point of this jump/climb/lift down memory lane? <br />
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Keith had the opportunity to "train" nearly every day he was home. At most, I visited this facility once or twice per month. Keith outpaced me to the point that I could barely keep up with him. He was familiar with the pushing, pulling, climbing, leaping, and carrying, and he was fearless, strong, and agile. <br />
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We played nearly every season of sports together. Keith was always an inch taller, but he was also stronger and a bit faster. He could dunk a basketball, I believe as a sophomore, a full year before I even came close. Keith and I diversified in sports and in life. From what I know, he had a great soccer career. I do known that he was specifically recognized as having an extremely powerful leg. <br />
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It's as if he naturally, playfully drew ancient strength right from the soil, wood, and stone, and applied it to the modern world. And...to think that playground companies now design and construct fake boulders, with no right angles or yellow lines, with mild cliffs and crevices to explore...<br />
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<em>This all came to mind while watching the kids play on the single fake boulder at Simpson Park in Mechanicsburg. I think we have a road trip coming...</em><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqserGzXmtH56gnwCvRUZuFKwvI9pHEZmSBYbFxBZmoikDwHCnPakZS2de6dG7PTEhecKU1-nk8fCIBHmUVnea41m-tfYP7NRn9VKyjoL2lFUjH98j3s65gCqA6yWOFlaGBMQhNpoqD3I/s1600/JUNE+2015+127.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqserGzXmtH56gnwCvRUZuFKwvI9pHEZmSBYbFxBZmoikDwHCnPakZS2de6dG7PTEhecKU1-nk8fCIBHmUVnea41m-tfYP7NRn9VKyjoL2lFUjH98j3s65gCqA6yWOFlaGBMQhNpoqD3I/s320/JUNE+2015+127.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"> Simpson Park Single Fake Rock in mulch and curb, 2015<br />
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<br />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-69704243688985488082016-03-10T17:18:00.001-08:002016-04-09T06:38:35.863-07:00Ibuprofen and CaffeineThis may as well be the title for an entire blog or book about aging well as an athlete...<br />
<a data-ved="0ahUKEwi-9p2KmP_LAhWBrB4KHcHZDOIQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi-9p2KmP_LAhWBrB4KHcHZDOIQjRwIBw&url=https%3A%2F%2Fiaspub.epa.gov%2Ftdb%2Fpages%2Fcontaminant%2FcontaminantOverview.do%3FcontaminantId%3D10022&psig=AFQjCNGOv3A-yO3c2uwZnrh-7B7WbaxXug&ust=1460209932239393" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img height="184" id="irc_mi" src="https://iaspub.epa.gov/tdb/ImageDownload?imageType=CON&imageId=10060" style="margin-top: 105px;" width="359" /></a><br />
<span style="font-family: "courier new" , "courier" , monospace;"><em></em></span><br />
<span style="font-family: "courier new" , "courier" , monospace;"><em>I wrote this essay while in a different state of mind. The experience was a valuable opportunity to see and feel the future. Thankfully, I'm feeling a bit better now. But I know where this ship is headed.</em></span> <br />
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<strong>The prudent see danger and take refuge, but the simple keep going and pay the penalty.</strong> -Proverbs 22:3<br />
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I want you, young athlete, to go hard. Train with consistency and intensity. Have fun and conquer mountains in the gym and athletic arena. <br />
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BUT.<br />
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Remember, there will be consequences to whatever you choose. So calm your hardcore self down and be smart. Tackling 3 WODs per day is HIGHLY likely to come at a cost. How do you want to feel and move in two and then twenty years? Find a guide who has travelled the path before you. <br />
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These are the drugs. I'm a user. <br />
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<span style="font-size: x-small;">[Admitting there is in fact, a problem is a challenge for someone who has never taken an illicit or prescription painkilling drug of any form.]</span><br />
<br />
Moderation is key, of course. It's only in the past three months that the tail has began to wag the dog. My arthritic right hip hurts, awakens me five times per night. A little help from those chemical friends allows me to push through with little thought. But then the hip hurts. The nights are long. <br />
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Chemicals prop up my interests as of late. They feed the ego and maintain the joy and persona for what, another few weeks or years? <br />
<br />
Stop with the training and such? Do you know what it's like to be unreasonably strong? Have you ever been able to impact the ground hard, tumble, and roll with little consequence? To have seemingly limitless physical freedom in falling, jumping, climbing, and lifting, with a reputation for being able to do more? And what if you truly did it because you loved the process?<br />
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<div style="border-image: none;">
<a data-ved="0ahUKEwi8yamxurfLAhXLlR4KHXk-AdEQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&ved=0ahUKEwi8yamxurfLAhXLlR4KHXk-AdEQjRwIBw&url=http%3A%2F%2Froadwax.com%2F2012%2F06%2F&bvm=bv.116573086,d.amc&psig=AFQjCNGgZ8YnG3tzFNeC3XM7gSDUIViiUg&ust=1457745214260123" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://roadwax.files.wordpress.com/2012/06/0031.jpg" height="320" id="irc_mi" style="margin-top: 0px;" width="240" /></a>So if you are of the praying type, which I am, you may not want to pray for my hip to heal, which may allow me to finally get burnt with a "big" injury or grind down my other joints. You should probably pray for me to age gracefully and be at peace with a new place in the world. But of course, that is your call. Thanks for praying!</div>
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<div style="border-image: none;">
I know a handful of orthopedic doctors by name. I've spent hours seeing patients with them in their workplace.
During one restless night, I saw the future. </div>
- - - - -<br />
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The doctor sits down, shaking his head at me, the patient. <br />
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<em>The X-ray looks bad. You're going to have to cut way back until your ready for a hip replacement.</em><br />
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Well, what do you mean exactly? I'm not asking for much.<br />
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<em>Well how much would you hope for?</em><br />
<br />
<a href="data:image/jpeg;base64,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" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>I like to be active outside and play with my kids and work for gainful employment. That and maintain a well over 500 lb deadlift.<br />
<br />
<em>That's a lot of stress on the body, even if it's just one repetition.</em> <br />
<br />
For years I've done that for at least 20 repetitions, almost every Tuesday. <br />
<br />
And I've regularly squatted over 400 pounds. <br />
<br />
<em>For one?</em><br />
<br />
For a lot. Sometimes twenty at a time.<br />
The doc is not impressed. His look is confusion and disgust. <br />
<br />
<em>And what about impact on the hip?</em> <br />
<br />
Yeah. <br />
<br />
<em>How much?</em> <br />
<br />
Well, playing rec sports and sprinting and soccer with my kids. I like to jump on and over the picnic table and practice flips in the grass. Close to 200 jumps on every Plyo-Friday. <br />
<br />
<em>Plyo what? You need to find a new hobby.</em><br />
<em></em><br />
Yeah, we call it Plyo Friday and it's amazing... <br />
<br />
In mid sentence the doctor calmly stands up and walks out of the room.<br />
<br />
- - - - -<br />
<br />
So for now, having thoroughly weighed the choices and the consequences, it's Ibuprofin and Caffeine. Someday soon I will wise up and bravely take what's likely to address the problem for a while. But perspective is one of the most bitter pills to swallow. No thanks. <br />
Maybe I'll have some tomorrow. <br />
<br />
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dXqg+dZGpbELBCboe3yyopvpefOLrA1Jor9firhNKZQ7/ZP7pVhskZ1FDWH6j1ig72uX1ecUfRq7eBl337tVCNQr4YhEz8e7m3DlliiR5TMjnVJPICOFKAhoxwUYVz" 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<a data-ved="0ahUKEwi8yamxurfLAhXLlR4KHXk-AdEQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi8yamxurfLAhXLlR4KHXk-AdEQjRwIBw&url=https%3A%2F%2Fbulasamantha.wordpress.com%2F&bvm=bv.116573086,d.amc&psig=AFQjCNGgZ8YnG3tzFNeC3XM7gSDUIViiUg&ust=1457745214260123" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img height="240" id="irc_mi" src="https://bulasamantha.files.wordpress.com/2014/02/15-7-natokalau.jpg" style="margin-top: 0px;" width="320" /></a>But not today. Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-61002875183865429732016-03-02T20:23:00.000-08:002016-03-03T11:32:57.329-08:00Training versus ShowboatingYou would think that all great training involves handstand push-ups, monster deadlifts, and backflips. <br />
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<em>...But what does smart, effective training really look like?</em><br />
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The fitness and physical training world is full of good and bad information. I enjoy seeing videos of novel and plain spectacular feats of physical power, skill, and creativity. For example:<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/kh8MBdu1h3Q" width="420"></iframe>
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This type of video deserves a preface. Most physical movement that makes for an interesting video is not exactly "healthy" for you. And most appropriate exercises for improving health and performance does not make for a jaw dropping video. <br />
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"Hey - check out this killer prone horizontal glenohumeral abduction with scapular retraction." <br />
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Not much fun to watch: <br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/SxqUpHXv3dQ" width="560"></iframe>
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So in the broad realm of videos that involve physical exercise, a simple label would be nice. The label should plainly define the activity as primarily for training or for showboating purposes. I have good reason to believe that athletes, laypeople, and even personal trainers often confuse the two. <br />
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<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQeHg2M4h1IPxYl-nh9wWVYwq2d44KFSstcUKpmr9dA0ImVE0-z" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for show boat" border="0" class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQeHg2M4h1IPxYl-nh9wWVYwq2d44KFSstcUKpmr9dA0ImVE0-z" data-sz="f" jsaction="load:str.tbn" name="GxG9MdnrmGDmqM:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcQeHg2M4h1IPxYl-nh9wWVYwq2d44KFSstcUKpmr9dA0ImVE0-z" style="height: 173px; margin-top: 0px; width: 268px;" /></a>It seems fairly straightforward. Training is to improve health and fitness toward some other end, such as wrestling, throwing a javelin, or sprinting fast. Showboating is done to display what your body is capable of right now. And yes, you can train for showboating. In fact, people often suffer injury when they try to emulate a showboat without appropriate preparation. </div>
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In both instances, the person involved hopefully has intrinsic motivation other than impressing strangers. But we will put that aside for now. Back to the main point. </div>
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This labeling is not easy because showboating versus training is a sliding scale. An activity may be legitimate training for one person but showboating for another. A backflip for a gymnast is absolutely training in preparation for their sport. A backflip for a soccer player is showboating.<br />
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The difference may be in degree. For example, a 315 pound dead lift is a legitimate training goals for a high school basketball player trying to gain some size and strength. But a basketball player trying to grow his dead lift from 400 to 500 pounds - well that's showboating. That's unless he is interested in changing his primary activity to powerlifting, in which case the 500 pound dead lift would be justified. <br />
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Showboating versus training may also depend on the current abilities of the athlete. A pitcher who is already throwing a 90 mph fastball may want to settle more on training for balanced stress and maintenance of stability and alignment. For this athlete, doing power cleans with heavy weight is showboating. But heavy Olympic lifts may be justifiable for a pitcher who needs to quickly add 5 or 10 mph to his fastball in the hopes of getting a look. The risk:reward is different for these two athletes. An average athlete can and should push the limit in training far more than the star athlete. <br />
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Jumping onto a metal box while holding extra weight - a truly stupid display of showboating by a valuable high level athlete. <br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/VYdpGwIzX80" width="560"></iframe>
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So the best you, the trainer or athlete, can do in the end is ask yourself...<br />
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"Am I doing this for improved health and performance? Or is this showboating?"<br />
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I'm always for intelligent training. I see this literally transform the lives of athletes and what they pursue outside of the gym. But there is also a time and a place for showboating. Don't confuse the two, because one of them is far more likely to elicit "whoos" or ruin you. <br />
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Labeling this showboating and not training...while I'm still able.<br />
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Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-26618331767715123532016-02-23T21:16:00.001-08:002016-02-24T06:33:51.838-08:00Will that wear out my knee replacement?<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjexa2K0I_LAhVFrB4KHWgWCBgQjRwIBw&url=http%3A%2F%2Fbonesmart.org%2Fknee%2Fknee-implants-specialized-and-custom-fitted-options%2F&psig=AFQjCNE9ATYJ8oR4mMOTSHSDIYC6PDfJww&ust=1456376582451485" data-ved="0ahUKEwjexa2K0I_LAhVFrB4KHWgWCBgQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwjexa2K0I_LAhVFrB4KHWgWCBgQjRwIBw&url=http%3A%2F%2Fbonesmart.org%2Fknee%2Fknee-implants-specialized-and-custom-fitted-options%2F&psig=AFQjCNE9ATYJ8oR4mMOTSHSDIYC6PDfJww&ust=1456376582451485" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://bonesmart.org/wp-content/uploads/2011/06/conformis-customized-implant.jpg" height="179" id="irc_mi" style="margin-top: 0px;" width="320" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;">Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.</span>
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-John Muir, on hiking</div>
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<em>Are you sure that I can do this with my knee replacement?</em> </div>
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"J" was in his fifties. While technically a grandfather, he was no grandpa. J suffered a traumatic sports related knee injury in his twenties but continued to be active through his adult life. This caused accelerated wear and tear on his knee. A quick assessment revealed that despite having a knee replacement a few years ago, he possessed far better quality of motion than the average adult. </div>
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Prior to surgery, J loved being active. He lifted (serious resistance exercise with free weights) consistently. He hiked and bicycled and coached and played sports with his children. He lamented that he missed these activities. </div>
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<em>Well why aren't you doing them?</em></div>
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After completing my assessment and watching him perform a few basic functional exercises, I saw no reason why he should refrain. As J performed a set of well controlled repetitions of an exercise we call "single leg hip hinge," J mentioned how much he could deadlift in his thirties and forties.</div>
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<em>It's likely that you could rather easily get close to that. </em></div>
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<em>Sheeat no way! With a false knee? </em></div>
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There was a definite twinkle in Js eye. And it's true. Being that Js general health and quality of movement were excellent, and he had an extensive history with serious resistance training, and the numbers (deadlift weight) he mentioned were rather reasonable, there is little reason why he should not try it. I would recommend attention to detail and a slow progress slowly, of course. </div>
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<em>But my [previous] physical therapists warned me about twisting and high impact activities. </em> </div>
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<em>While deadlifts will have a relatively high load on the knee, the range of motion is limited. And you will place more impact and twisting force on your knee when you walk down a set of stairs or around a corner.</em></div>
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If J was a golfer I would have asked why most doctors and therapists give golfing a free pass. I often wonder why this is deemed an acceptable means of moderate impact and twisting forces on replaced knees.<br />
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<em>But my orthopedist was concerned that having the knee replaced at a relatively young age may cause the knee to wear out over the years. </em></div>
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<em>You have a 90 to 95% chance that your knee replacement will last 10 years, and an 80 to 90% chance that it will last for over 20 years.</em> <em>And since joint replacements of today are even better than those performed 10 to 25 years ago, it is widely believed that the prospects are even better.</em> </div>
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I would take those chances. And by the years of arthritic development in my right hip, it is likely that someday I will. Because there's also the chance that something could happen, including further age, that prevents getting moneys worth out of the replaced part. </div>
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I believe that going for a hike outside, in the variable terrain of the woods, is living. I believe that a few challenging sets of dead lifts are nearly miraculous. I would risk a <em>possible</em> second knee surgery in exchange for even a few occasions of being actively engaged with my kids. And I believe that J feels much the same. </div>
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<em>I'm just not sure. </em></div>
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<em>Don't get me wrong. I'm not trying to tell you that your knee won't wear out. </em></div>
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It's Js call, of course. He may take every measure to protect and serve the replaced knee. He may partake of acceptable activities such as golfing and riding the recumbent bike. He may "sit this one out" when it comes times to play catch with his grandchildren. </div>
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And one day, he may go to the grave with a shiny and well preserved replaced knee. </div>
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<a href="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRqguD-LcMJGWB4Op9ng0dqdlKQ8p0lZQQ3NcaqFnfsSp_yXwk1ww" imageanchor="1" style="margin-left: 0px; margin-right: 0px;"><img alt="Image result for hiking outside" border="0" class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRqguD-LcMJGWB4Op9ng0dqdlKQ8p0lZQQ3NcaqFnfsSp_yXwk1ww" data-sz="f" height="224" jsaction="load:str.tbn" name="YxF3Fav3FvSoBM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRqguD-LcMJGWB4Op9ng0dqdlKQ8p0lZQQ3NcaqFnfsSp_yXwk1ww" style="height: 168px; margin-top: 0px; width: 300px;" width="400" /></a></div>
<em><br /></em>Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-28661750311284533062016-02-19T20:43:00.000-08:002016-02-20T10:02:42.407-08:00The Greatest of These Is LoveLast week I watched children between the ages of six and eight play basketball. They were of various shapes, sizes, and attention spans for organized sport. Some of them could barely run much less crossover dribble.<br />
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Some kids clomp around in heavy lead shoes. <br />
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Some try -really- -hard- to make things happen. They dart about with clenched jaw and move with the grace of C3PO.<br />
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Others run with flailed elbows or limp wrists. <br />
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But some children move with efficiency and purpose, naturally operating in the paradoxical state that all athletes aspire to. I would describe it as tranquil intensity.<br />
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It does not take a trained eye to differentiate the clompers and flailers from the athletes.<br />
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But where do those qualities come from? Every child on that court was young and moldable, and will remain so for a while. I imagine that most of them were active. Some would say that the 7 and 8 year old top performers are naturally gifted, and I would agree. But I don't think that this "gifting" is <em>primarily</em> physical in nature. <br />
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Nobody seems to address the psychological aspects of this "gifting" in top performers of any age. For example, the evidence contradicts what we once thought. It appears that 10,000 hours of deliberate practice are not <em>always</em> required and do not <em>necessarily </em>produce high level proficiency. <br />
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<span id="goog_104901870"></span><a href="https://www.blogger.com/">For example (click for complete text):</a> <span id="goog_104901871"></span><br />
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<span style="font-family: "courier new" , "courier" , monospace;">More than 20 years ago, researchers proposed that individual differences in performance in such domains as music, sports, and games largely reflect individual differences in amount of <em>deliberate practice</em>, which was defined as engagement in structured activities created specifically to improve performance in a domain. This view is a frequent topic of popular-science writing—but is it supported by empirical evidence? To answer this question, we conducted a meta-analysis covering all major domains in which deliberate practice has been investigated. We found that deliberate practice explained 26% of the variance in performance for games, 21% for music, 18% for sports, 4% for education, and less than 1% for professions. We conclude that deliberate practice is important, but not as important as has been argued.</span> <br />
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This study made me think that deliberate practice has its limits, just like every other facet of success.<br />
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A person may have the greatest work ethic on the planet...<br />
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But they could be working in a far less than optimal manner. All those push-ups and squats, pitches thrown and swings taken while under misguided coaching or poor movement patterns only serve to further ingrain poor movement patterns. Having mountains of drive and determination without proper context or know-how will leave you average or injured. <br />
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You may have the greatest environment and coaching on the planet...<br />
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But does the athlete <em>really </em>want it? Are they (understandably) unwilling to sacrifice some parts of life in order to achieve an optimal level in one activity? Or maybe there is a physically or emotionally traumatic experience, a serious injury, a mistake or gross oversight in the process of exposure to higher-ups. Without consistent, hard-working grit and opportunity, all the talent and resource will be missed.<br />
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And then there are "genetics." <br />
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You may have the greatest "natural" talent in the world...<br />
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But natural talent will only take you so far. At some point, you run into other talented people who have put in years of hard work. Genetics ultimately determine how far a person may develop a given ability, or the extent to which they may actually succeed despite subpar effort. While no set of genetic cards can be modified, the expression of them can. <strong>Athletes would do well to be less concerned with their genetics, and find ways to leverage every modifiable factor to their favor.</strong> <br />
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If you work terribly hard over a long period of time...And you have proper context and coaching with a supportive environment...And opportunity...<br />
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The athlete may not become Champion of the World or even make a living off the pursuit. But chances are that he or she will go very far. And I personally feel that the <em>kind of person</em> they become <em>in the process</em> is far more important than the ultimate degree of success. <br />
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But is it worth it? <br />
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Regardless of the extent of natural talent, an athlete who has love will have no problems putting their time in. While it's likely that some of the "naturally" athletic children love basketball, I expect that all of them would show a love for <em>physical movement</em>. <br />
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<a 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" 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If we could rewind the clock and observe those young athletes as compared to their less graceful peer, I imagine that we would witness a LOT more movement. For years, there were jumps to and from the couch. There was ball juggling in the basement, running and climbing, sliding and falling, leaping and tripping. While some children were given a pedometer to monitor their step count, the athletes would have destroyed theirs from getting hit, caught, and crushed.<br />
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As a young person, maybe even as a toddler, the athletes simply loved to move. Then they fell in love with a particular set of pursuits. </div>
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And that's why I say that before there was any expression of genetic potential, there was love. And all the best environmental factors are worth nothing if the athlete has not love. Without love, the 10,000 hours of deliberate practice will never take place, and sooner or later, all the training and coaching and weekend tournaments turn into an exercise in frustration. But if there is love for the pursuit, even the losses and the failures are a win <em>for the person.</em> </div>
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Does <em>the child</em> truly love it? <br />
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The greatest of these is love. <br />
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<span style="font-family: "verdana" , sans-serif;">Sorrow is better than laughter,<br /><span class="indent-1"><span class="indent-1-breaks"> </span><span class="text Eccl-7-3">because the heart is made better through trouble.</span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span class="indent-1"><span class="text Eccl-7-3"> </span></span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span class="indent-1"><span class="text Eccl-7-3"> -Ecclesiastes 7:3</span></span></span>Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-29994888296844189112016-02-05T21:23:00.003-08:002016-02-06T19:47:26.769-08:00The Best Workout for Health: Be Like Amy<span style="font-family: "trebuchet ms" , sans-serif;">"Slow Ride. </span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"> Take it easy."</span> -Foghat<br />
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<em>Read part one </em><a href="http://bobgpt.blogspot.com/2016/02/the-best-exercise-for-good-health-part-1.html"><em>here</em></a><em> - an extended intro to this. While the physical freaks, the hardcore, and the professionals may have their day in the spotlight, my suspicion is that most of us may want to look to the Exercise Moderates.</em> <br />
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Yeah - this from the guy who works in physical rehab and sports performance. Who sporadically attempts to type original content on a training related blog. The one with a hobby that includes speed and power and lifting massive masses of mass. Who enjoys reading and thinking about training and sharing the journey with others. <br />
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But what if he's wrong? Or less correct than say, someone with a different perspective? Someone who lives at the same address who doesn't put in near as much effort?<br />
I know my wife better than anyone on the planet. I know Amy's history, her ways and inclinations. I understand her and what it means to be her - to a point. Of course we see the world differently. We don't agree on every jot and tiddle, nor do we feel the need to. <br />
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Amy is an Exercise Moderate. She values training enough to make time for it, and little more. I don't understand such creatures. It simply does not compute. <br />
Amy never was a serious athlete. She does not love or hate sports or exercise. <br />
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She is usually able to overcome the anti-exercise inertia that we all experience. But she gets it done. She knows and believes in what's good for her, the prevention of osteoporosis, the maintaining of strength and balance, and the blood flow to the brain. She has experienced how it makes her feel. <br />
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Three to four days per week, Amy runs for approximately thirty minutes and then lifts weights. The resistance exercise is a basic total body battle against free weights and gravity; a few circuits of movements such as squat, push-up, row, deadlift, and lunge variations. With minimal equipment and no travel time, the ceremony is finished within 40 to 50 minutes. <br />
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If she's feeling a bit soft, she'll reign in her diet a little. She does it all without drama or fanfare. <br />
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This truly may be the absolute best way to go for health. We are finally pinning this down, and it makes sense. A <a href="http://www.ncbi.nlm.nih.gov/pubmed/26307435">number of studies</a> have suggested that moderate exercise appears best for <a class="Slideshows" data-metrics-link="embd-lnk" href="http://www.webmd.com/healthy-aging/ss/slideshow-longer-life-secrets">longevity</a>, and while exercise is critical, the "more is better" mindset needs to go.<br />
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<em>Although joggers as a group appear to live longer than sedentary nonjoggers, moderate joggers have lower mortality rates than sedentary nonjoggers.</em><br />
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<em>However, strenuous joggers - people who ran faster than 7 mph for more than four hours a week; or who ran faster than 7 mph for more than 2.5 hours a week with a frequency of more than three times a week - have a mortality rate that is not statistically different from that of the sedentary group.</em><br />
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<em>The dose of running that was most favorable for reducing mortality was jogging 1 to 1.4 hours per week, with no more than three running days per week, at a slow or average pace," the authors wrote.</em><br />
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In truth, the problem may be that the Exercise Moderates are <strong>not </strong>the ones who feel compelled to work in fitness, study exercise through research and experience, or write health/fitness blogs. They have received the numerous benefits of their efforts. And they have moved on. <br />
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Somebody has to take care of the couch potatoes and fitness fanatics. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFMU_g4y6Oipkk-0QWUoyFxmq6XqWTKX7zJgomyzy3dFId9E8z5-6-7C87NimhW1P9JiFwWtTcT50h7DdHLjZFhUucID4lVxa1C_BJKFQf8eZ4j4R1JlqeFWAsPwV05yPu-anBaw0VnY/s1600/late+fall+2015+018.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqFMU_g4y6Oipkk-0QWUoyFxmq6XqWTKX7zJgomyzy3dFId9E8z5-6-7C87NimhW1P9JiFwWtTcT50h7DdHLjZFhUucID4lVxa1C_BJKFQf8eZ4j4R1JlqeFWAsPwV05yPu-anBaw0VnY/s320/late+fall+2015+018.JPG" width="240" /></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><strong>This is Amy</strong></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>She doesn't feel the need to compete at anything. </strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>Amy overcomes many legitimate barriers and the internal inertia that resists movement.</strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>She doesn't need a training partner or app. She does, however, need some music.</strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>Amy can perform one unassisted chin-up but could care less.</strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>She doesn't make a big deal about personal records or set-backs. </strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /><strong></strong></span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><strong>Amy doesn't complicate and obsess regarding her diet. </strong></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><strong>Amy is smart.</strong> </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Be like Amy!</span>Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-63290421797918499622016-02-03T20:52:00.000-08:002016-02-04T08:20:02.970-08:00The Best Exercise for Good Health (Part 1) <div style="border-image: none;">
Is training your serious past-time or hobby? Do you exercise in order to crush the competition? Do you love to test your limits and feel the burn? If not, this one IS for you. </div>
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Have you ever watched someone pull off a jaw dropping physical feat? You may have thought or said "Nope - could not do that even if I tried for the rest of my life." Well, you would be surprised at how far targeted training and extreme commitment would take you. But you're probably right - the featured guy or gal probably possesses the combination of <em>hard work over time</em> <u>and</u> a <em>pure gift</em>. </div>
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But don't feel bad for being relatively normal. Being an outlier in athletics usually comes at a price. It comes at a price to your personal life and other professional interests and especially to your body. The years of mechanical pounding take their toll. And the very God-given qualities that define a super athlete often come with at least some degree of long term consequences. <br />
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiX6rDSpN3KAhXBpR4KHaw9BlcQjRwIBw&url=http%3A%2F%2Fcaseyharman.blogspot.com%2F2014%2F12%2Frevised-pitching-cycle-by-casey-harman.html&psig=AFQjCNG7fzRQW0WsrYv6ATXSA3J1Rov6Zw&ust=1454647018513946" data-ved="0ahUKEwiX6rDSpN3KAhXBpR4KHaw9BlcQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiX6rDSpN3KAhXBpR4KHaw9BlcQjRwIBw&url=http%3A%2F%2Fcaseyharman.blogspot.com%2F2014%2F12%2Frevised-pitching-cycle-by-casey-harman.html&psig=AFQjCNG7fzRQW0WsrYv6ATXSA3J1Rov6Zw&ust=1454647018513946" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img height="300" id="irc_mi" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp2jebtXaVHQQlSZ0n8KtT46LEYgx46Qb_0xspmfr20I1-5LGHAwDDFHalz_Rht6enKyvHa01gFvVujLb_zNPH2rathX0ucrwJm279CNs41A-hcf06HFLSQjV6hpIvRKqPVglUSczaNq4K/s320/FFS+2.jpg" style="margin-top: 0px;" width="320" /></a>What's best for freakish superhuman physical performance is not always what's best for health. There are many example, but here are a few.</div>
-Throwing with high velocity is awesome. But arm speed is also the greatest factor of stress to the elbow and shoulder, causing a literal twisting of the structure and position of the upper arm bone. We still don't know exactly how much this preserves or hinders the integrity of the shoulder joint as we continue to throw and then age.<br />
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-Advanced and even casual endurance athletes, especially females, often suffer osteoporosis in middle age. You could easily claim that fall related fractures and the associated downhill spiral are more of a problem than cardiovascular disease.</div>
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi2m9uXp93KAhVG1x4KHXmAAuQQjRwIBw&url=http%3A%2F%2Fcrossfitdc.com%2Fblog%2F&psig=AFQjCNGRjB0tdaUXMa4c-2TmbiQZfiqNuQ&ust=1454647646230459" data-ved="0ahUKEwi2m9uXp93KAhVG1x4KHXmAAuQQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi2m9uXp93KAhVG1x4KHXmAAuQQjRwIBw&url=http%3A%2F%2Fcrossfitdc.com%2Fblog%2F&psig=AFQjCNGRjB0tdaUXMa4c-2TmbiQZfiqNuQ&ust=1454647646230459" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border: 0px currentColor; clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img src="http://crossfitdc.com/wp-content/uploads/2015/12/12239442_576603139158532_2843307473202938749_o-300x226.jpg" height="226" id="irc_mi" style="cursor: move; margin-top: 160px;" unselectable="on" width="300" /></a>-You thought that repetitively heaving a barbell overhead while in a state of mental and physical exhaustion was not going to have paybacks? There are many ways for the average Joe to work hard. Just be careful with how far you Crossfit yourself.</div>
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-An outlandish degree of trunk and leg flexibility allows gymnasts to effortlessly perform cartoon-like maneuvers. Top power athletes such as sprinters and team sports have much anterior pelvic tilt with stiff arched lower backs. Both are known to cause lumbar spine and hip arthritis. <br />
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Who is to say if the fifteen minutes in the spotlight is worth the consequence, or how many problems such gifted individuals would suffer without all their training. But the questions remains - where is the line <em>for health -</em> the optimal middle ground for normal people that exists somewhere between couch potatoe and fitness freak? <br />
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What kind of coaching and rehabilitation should you seek when you do not aspire to win a national or even a street championship, but want to look good, feel good, and function well outside of the gym, for the long haul?<br />
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In all of the fitness and sports performance world, is there any room for moderation?<br />
- - - - - - - - - - <a data-cthref="/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiVraXNp93KAhUHqB4KHW1qBJoQjRwIBw&url=https%3A%2F%2Fwww.healthtap.com%2Ftopics%2Fwhat-is-the-normal-time-for-the-heart-rate-to-return-to-baseline-after-exercise&psig=AFQjCNE1U0Z1hE_VrdoW3gDVVuYJfnHTfg&ust=1454647765131607" data-ved="0ahUKEwiVraXNp93KAhUHqB4KHW1qBJoQjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiVraXNp93KAhUHqB4KHW1qBJoQjRwIBw&url=https%3A%2F%2Fwww.healthtap.com%2Ftopics%2Fwhat-is-the-normal-time-for-the-heart-rate-to-return-to-baseline-after-exercise&psig=AFQjCNE1U0Z1hE_VrdoW3gDVVuYJfnHTfg&ust=1454647765131607" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor;"><img height="400" id="irc_mi" src="https://edc2.healthtap.com/ht-staging/user_answer/reference_image/37916/large/461961411.jpeg?1406894480" style="margin-top: 73px;" width="600" /></a><br />
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<img height="72" src="https://blogger.googleusercontent.com/img/proxy/AVvXsEj3j-Rs5oTS2ovI5nSQV6UKGCTMXzYU_JbgcOtD53_glWCo5LINiR469cXg9u6zNJTa6WnSBdizXa0kyIMIQ6Fm_PfLSDsbBjWZdbffrhVoDvMlwiNCzccUW12vJhMEptXRXkow2KU4vwbJLOSBtSbgY4VoIchF7OMC22nuhHeRX6CbTqCL4OjRqbkWaDRGNhxDRS9070wFJbtDOHfwaBHhv1EpdrJwJ-4eqWE=" style="left: 62px; opacity: 0.3; position: absolute; top: 966px;" width="96" />
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2Fcrossfitdc.com%2Fwp-content%2Fuploads%2F2015%2F12%2F12239442_576603139158532_2843307473202938749_o-300x226.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/proxy/AVvXsEj3j-Rs5oTS2ovI5nSQV6UKGCTMXzYU_JbgcOtD53_glWCo5LINiR469cXg9u6zNJTa6WnSBdizXa0kyIMIQ6Fm_PfLSDsbBjWZdbffrhVoDvMlwiNCzccUW12vJhMEptXRXkow2KU4vwbJLOSBtSbgY4VoIchF7OMC22nuhHeRX6CbTqCL4OjRqbkWaDRGNhxDRS9070wFJbtDOHfwaBHhv1EpdrJwJ-4eqWE=" -->Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com0tag:blogger.com,1999:blog-345298566745091031.post-47585500822628027302016-01-26T12:02:00.001-08:002016-01-26T20:48:39.526-08:00Foot Pain - First Things First<div style="border-image: none;">
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<a data-cthref="/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiMxJS2n8jKAhXK6yYKHf9tCd0QjRwIBw&url=https%3A%2F%2Fwww.flickr.com%2Fphotos%2Fr0bm867%2F5516889593&psig=AFQjCNHRbAf3O-O8WmbV5Quvg_1ZyGM-Uw&ust=1453923779602350" data-ved="0ahUKEwiMxJS2n8jKAhXK6yYKHf9tCd0QjRwIBw" href="https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiMxJS2n8jKAhXK6yYKHf9tCd0QjRwIBw&url=https%3A%2F%2Fwww.flickr.com%2Fphotos%2Fr0bm867%2F5516889593&psig=AFQjCNHRbAf3O-O8WmbV5Quvg_1ZyGM-Uw&ust=1453923779602350" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img height="212" id="irc_mi" src="https://c2.staticflickr.com/6/5257/5516889593_c86f27f58a_b.jpg" style="margin-top: 0px;" width="320" /></a>I try to give a straightforward response to the person with a chronic foot problem...</div>
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<em>You're going to consider months of medication, injections, various diagnostic tests (MRI, CT Scan, etc) and surgery, without trying much simpler things first?</em> </div>
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<em>What about the basics?</em> </div>
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What about a solid and consistent short-term effort of (relative) rest of the foot, working on movement related issues like inflexibility or weakness, and getting into the most appropriate shoe for your situation<em>?</em> </div>
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi9pNmLoMjKAhXMOyYKHfy5CXoQjRwIBw&url=http%3A%2F%2Fwww.aafp.org%2Fafp%2F2003%2F1001%2Fp1356.html&psig=AFQjCNFxegDTXJTNX_MVM8TKzzZDVnyURw&ust=1453924257092268" data-ved="0ahUKEwi9pNmLoMjKAhXMOyYKHfy5CXoQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwi9pNmLoMjKAhXMOyYKHfy5CXoQjRwIBw&url=http%3A%2F%2Fwww.aafp.org%2Fafp%2F2003%2F1001%2Fp1356.html&psig=AFQjCNFxegDTXJTNX_MVM8TKzzZDVnyURw&ust=1453924257092268" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://www.aafp.org/afp/2003/1001/afp20031001p1356-f2.jpg" height="197" id="irc_mi" style="margin-top: 206px;" width="290" /></a>The basics are not rocket science. The basics are somewhat inconvenient. The basics, while not a miracle cure, will often take you a long way. And they are a necessary foundation. Even if you do ultimately need surgery or other more invasive treatments, the basics will need to be in place in order for the "non basic" to be effective over the long term. </div>
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I understand that the various treatment options and guidance can be confusing and seem complex. But here I lay out a path for you. Though you probably will not fit perfectly into this as a protocol, it should serve well as a general guide for you to know what pieces of the puzzle may need to be addressed.</div>
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Get (relatively) off your feet for a while. </h3>
There is absolutely no substitute for a period of rest from the offending activity. And when you have a sensitive foot, even one step of supporting your body weight can flare things up. Two or four weeks in a walking boot may be in order. It will be at least that long should you elect for surgery. <br />
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I realize that taking some time off work or fitness and athletic activities can cause various hardship. But if your feet remain painful despite various treatments, and you're running out of options, do not neglect this step in the process! <br />
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Treat the symptoms.</h3>
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<a href="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS-SqK2rzrUnHlB6gojG5YsfEQUdn5BMsVLz-D7Qr3ZcA2RauFzRQ" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for transverse friction massage plantar fasciitis" border="0" class="rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS-SqK2rzrUnHlB6gojG5YsfEQUdn5BMsVLz-D7Qr3ZcA2RauFzRQ" data-sz="f" jsaction="load:str.tbn" name="2eckwd9x0JTzwM:" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS-SqK2rzrUnHlB6gojG5YsfEQUdn5BMsVLz-D7Qr3ZcA2RauFzRQ" style="height: 179px; margin-top: 0px; width: 281px;" /></a>While you're off your feet, you can still use modalities like ultrasound and electric-stim, massage, and other passive treatments to help restore normal soft tissue tone and sensory input to the foot. Many people try new shoes, new orthotics, exercises, and other modification before they first (including pain medications) simply manage the symptoms. Most of the time, you can successfully implement these strategies while you're on rest from the offending activity (see step one above).</div>
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<a data-cthref="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiI3q2mn8jKAhUBKiYKHUU7CpwQjRwIBw&url=http%3A%2F%2Fwww.themovementmaestro.com%2Fthe-movement-of-the-week%2F2014%2F10%2F5%2Fpart-ii-hips-dont-lie&psig=AFQjCNFnTWgk_OLCTJf_Px9GBqY1nO7X3A&ust=1453923947756103" data-ved="0ahUKEwiI3q2mn8jKAhUBKiYKHUU7CpwQjRwIBw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwiI3q2mn8jKAhUBKiYKHUU7CpwQjRwIBw&url=http%3A%2F%2Fwww.themovementmaestro.com%2Fthe-movement-of-the-week%2F2014%2F10%2F5%2Fpart-ii-hips-dont-lie&psig=AFQjCNFnTWgk_OLCTJf_Px9GBqY1nO7X3A&ust=1453923947756103" id="irc_mil" jsaction="mousedown:irc.rl;keydown:irc.rlk;irc.il;" style="border-image: none; border: 0px currentColor; clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img src="http://static1.squarespace.com/static/5414906ce4b0a43a9044dc3f/t/5431e663e4b006c24d651676/1412556387907/unnamed.jpg" height="217" id="irc_mi" style="cursor: move; margin-top: 196px;" unselectable="on" width="233" /></a>
Stretch and strengthen.</h3>
The time of relative rest is also a great opportunity to work on select stretching and strengthening exercises. This is a critical step in the process, but by no means the only step. If you don't address movement related problems to the best of your ability, steps one and two above are likely to help you feel better only until you attempt to resume your normal activities. For example, people with a neuroma or metatarsal (ball of foot) pain can usually stretch their toes and hips to help avoid twisting off the ball of the foot when they walk. <br />
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The therapeutic exercises may feel uncomfortable but they should not hurt. If they cause the same symptoms, you are doing something wrong and need further guidance. For example, people with plantar fasciitis can and should stretch their calves, and when done properly, this does not irritate the symptoms. <br />
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Put time and money into the best shoe <em>for you.</em></h3>
There is no "best shoe for plantar fasciitis." The best shoe for you may be different than for someone else with the same diagnosis, and depends on your foot structure, walking or running style, and activity level.<br />
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Expect to pay more for a well constructed shoe. For example, the Asics that you buy on sale for $40 at Kohls are absolutely not the same as the Asics that you buy for $100 in a shoe store.<br />
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As compared to the shoe store, you can probably find the same quality shoe for $10 less on-line. But then you miss out on the expertise of shoe service staff, and the ability to try multiple shoes on at once. When the size 9 fits good in length but not width, you can immediately try the 9.5, the 9-wide, and a comparable shoe that possibly suits your needs better. Try doing that on-line. <br />
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Consider an appropriate off-the-shelf or custom orthotic (inserts).</h3>
Soft gel insoles rarely fix the problem. If all of your problems are solved with a $15 gel inlay from the grocery store, then truly good for you! But most people with chronic foot problems need something that provides contoured support to the arches of the foot and facilitates a change in the mechanics of the foot/ground interface. <br />
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Do not expect a custom orthotic to magically address all factors above. They always...ALWAYS work much better when you have given your foot relative rest, have managed the symptoms, and have addressed biomechanical issues with the lower extremity.<br />
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If you do obtain a rigid or semi-rigid device, be prepared to gradually taper into full time use of them. Be prepared to have them revised to fine-tune the fit and function as needed.<br />
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<a href="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRnhtURoYR4i2fQj8kOeqx1sE0c47iZPh1eIr2-SENmFbymLiv5" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Image result for begins with one step" border="0" class="rg_i" data-src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRnhtURoYR4i2fQj8kOeqx1sE0c47iZPh1eIr2-SENmFbymLiv5" data-sz="f" jsaction="load:str.tbn" name="AE_tl4nmg9bm6M:" src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRnhtURoYR4i2fQj8kOeqx1sE0c47iZPh1eIr2-SENmFbymLiv5" style="height: 196px; margin-top: 0px; width: 196px;" /></a>
S L O W L Y return to full activity. </h3>
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In my experience, this is where many clients miss the boat, whether or not they successfully completed any of the above or even had a favorable response to injections and medications. </div>
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The person who works 10-hour days standing on cement, returns to 10-hour days standing on cement. That's simply a case of too much, too soon, and most of the population without foot problems would struggle with that. <br />
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Also, the person who loves to walk or run, simply returns to their former exercise routine, when they should have undergone low impact weight bearing strengthening exercises with a very light start to their walking/running progression (adding less than 10% distance or duration<em> per week</em>). <br />
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Helpful...help for foot problems-</h3>
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<a 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QJYZoMBiFCWyi6jRJJo1rN1vE1cSTLUhJSordPMCzkB2Jo9tHjpOBJoQDl0HvAizDXy6PCHGYYiZLZb5FMoZjmBSDUj6i1IppeH05O3hr6GjRs+C8WmqQgKcgoTlroGAIDOoANU7Xj3FTVmcCVnlDM/mzPU3JHSF+GxY8OWQSWSEgkt7qQCwFWApAX8UMygsKBzBv6WAcGhIrc/AwkozlKSa+vv36hbyOUYjNMCQMwG3vOXLbB3+O8K+MYmYhKiSihqi6vo8VKmKDqdLAMkvWoaws4P2YWzp5ExQqcyWUwYXIa9SB11G0W0NCMFVW/f8GQvVjlglTjOoEZ2ZgK7VGrxo8DIKwldQGDmtTQk9+tYVz8KiX4X4jqSQ9SouQ1CNAwFNod4SUUSkhS3qQGBsSaVDmlf8PDeLmtNJxWePUZkOKYZK0rQQcqnNNOvlQ/CEOAxhyeGfeRylXTRTdoeTpmYMxY2rSv28I+IfhTkTSOX3FtqDZ+o+giPhbmnCfX+xoZW0niX8SUxLEKJU5A0p0g6bhnAUHc3dgPy21FtqAQBi1DxJSkkhQOQpJe+Yv1FB6iGUoHxAGLa72FPWO3Y4xUuyeBnGkRUvmUXozDqS5/YxLjCCjJsQQ2wo37xOWHWnK2VWR+5Jp3dJg72pBCEJIYpOzEO9D8Lw2i29SLA+UL+F4NQmJNDmyrrs9q3j6FwTCeLjM7gBKXZLiu3Qc0YTB4jImTMexKVdAXj6Z7P+GheIXm5E5QFbivSzjzj1UuplG5GmSku5P3WIeEHJOtPIafWMxiPa8/lQGBYguTFWJ9q1LSQkBHV3PltBcGlkt8SIl41hE/wikpqRMzA60cUH9MYPHLqD6+X9o1c2ZqTQXPSMTimylt+XqN/SMpck45KDiAI6AJi6+/8AX5R0HcVpn0afwpKgUKmByxRflKqgqULEGrDrvGExwOdYUkhQUXBrlL1AJvs+sbHFEpLKUUqSDUEEuCwCkinn6WjLcWcTF5gyn0saOD1JBBjxPATy4kNJ5oTz5QJ9DDvg0pRMg+JlUCwyhsySKpqzuR+qwtSM2FEn7bt0pGg4CVlKCBVM2WAatzq8Mc1gDmaurx2eJT24H1BjxxAliZceLLLh03SSfdocxF2e3d9PwOdKmyUqyc6UhKn7JTUdWfXQwh43hivCrCkVHMHIvVObRqKIq30jxMtUmVLmihCUpWli5FnIehTU/Dt5sovU0tt0+ma92S/bQR7U4issJIz5mSlj+ZKgSQDRIJPdi0LBicmQIzrCubMzKOYe8oVAJcNWrNF0uUsYWXPmFJMwpWtRZiVOAlq5QkBgKUJOrxPBYbMfFWUqSAFAh8tdsxsPsQq0lpaai/8Ac/jIJKsBM/hMxKc2Zif1CpNKUp5DaCOH4yeAUS5inAOcBRLDUJVkPh12peAlTkkgpUtyHJNUg9GN7efrHstRSkhiKnlBfYu6i6RTQGLaclVokBTcRNlYgS50tsw5WsoE/mKWSsB9AGcUFodSsdMExiCpIQAElL0ddH8zele0VYzwVplp5gFlIQyRmSoGiVVAGrKDki7WgbhiZ2YgIckqCXqAxYlx1s25htaMZK2Os5Q/xmSdLQvwg4UtRs68yiealTXbzhBwnCSZUwry1KioC/hva1Sa0JgqfjFpWgrW2UALSS5U6RR97ehFKtm8ZMWlc9SS2YkkA0Z3Z9vQWjl0/DTluqWHx8h1mzR8bxiSCrOXJzXKASLKcpGazNbSMzgcaozAVKsFEE16Vt/m9413tDxALlyVKSCFCyWVlAcjvpeM9wiSET8uR1JRMSpy1i4JI1Y/KLeGl5Ha4DGNDvBywsJUQQnKOahBASAMpuxbtQdYIxeHQlR5+VVil1FIvVt2eCsNhCJCStSxLyAAJFTamayBcN9mniKES3GazdwCCSL1ch/IdBE4uSk3/BOQsxk0NRJYHVtCKkUq3pC/iOOGRRD8qQtma5IuC/p0g0qyuFhVdSCTXcAVqamE3F1TESQk2WkZv6nDjs4p3h4Jy1Vu7mirZHguSaecZQ4cBWUF3Pl1qdI0ONxFUlSiXtTM5D0YUf4U6xn+DSx4M1LcxQVIIZwUtTsQoekOJWMP8PLKksyQ7gXaofS1LxXxOlulfv6DyjknPdNgwAoLD/MC8RSlYKDYsa2FDp9YtBJQ5Cs2Y9mNabxLFSHSFB6g5g1QQ2vfbaEhoqLTHgsoVJ58Ko2mS2Jv/wDLUAf+pf1h7wrDOtKVKKlLBymj2dLnZ2ps8LMHSfiEEOJiddbAt33izgU6YPDU5SqUwJsxSS2l7VNI7GrT9S0lgs4cmYFJs5HiPR3SFENGz9vJcnwECWtCllQPKOhqS5bZj1MZDL+MMp/IpgO7fWIYzFcjWI9IK23dCMtwMjPLUlRbm+l/KDOEcUKXkTCxT6ECgPxhTJxpSB/MS59Ir4jM8UAMygLi4/cdI646mMm+G2azF4oZSHoRXp5QvXjnAOjVv5Rm1cTWlCQpTUc+X38Y9wmO8QOxV2dvNwLQXJmUKG3EMaVpYEVu+3bU94X5EPbMbV36dfOJywF2FDrUCwtf4wV/p9nKmG+vlRjpEZalGbSMZNRlJB0LWjo02J4Ihaipyl9ARHQfjIffHuGYcVzBWYAPchLjbUmhT3FDGf8AaSaC5AIcuxvYXe730fa0aOTLQFAFKFMDml5gl2BLlb8pdwwYmgHRZwXE+JxeSChLGYaUIHITTtp5R53gs6l+hz6K8xkAkpcMR3cX3p11h3wQpyKzKJDpIygGoOr0NAfto0X/AKvykjGSzyuZAKiBT3l3HlSMxwhGVE9TDMJaikF2fKTnAALkZbEh39PR1KaKTdmp47MK5Cz4fMQkZnroLgBJDEU0+VfCMUrwaJdI5coB7sphUFxrp2BD4yoDDzQhZVVJl5dWUASd6AWY72g/BzwFJflC0APRJ5QE1sSG1jztyWl9SXTJdh3m4OUhCSlCVJUEK5Qk1AdJBcswalhe8SmpmFyJeYA+8dSNQ7Zt9d4HwUqdNQWWgKExQSkpcsDT+qn8z3baH2GkO6UErIFcqXfTPlWAEtWr0PxnqQnJq+BZZeTHTJ01c9CZgygozHlYipHmadL9oZ4vEzESQEZQFHMykvmCb5SwIqKsdLxaeBzzN8UrStGWwVm92rFJdk1d4ukJQGzOpwQACaPZQBIrXrQNBk3Bq10A6sSfxhKUEq/3Cff9y7ZHJLNTmuNo0GGl5JaQRlyFnSxd/wApLOUgv5ERiOKSwjGJQ/KSCzMxXcFu+kb3GSpgSkqyEClsqQ76DQWaF8U9ijT5HapYE3GSFJQQkobwwW91yh6bUrXY3hNg5ZWcpLZpgS5D6gfH+0OJ2Hz0JIOcC1AASArpR4SSpinSXIPiAv8A8k16x0aNuDKRiMpU4iVLTQkJDtYFKiG/6v5iJ4XlxqjUZpJsLkj4WgRah/EeG/L4pPkWI+Ig/CpfFpo58LU/ynXyiezLfdMLWbNThJ5yISq4SGBLin5iH0p8Iys/GTF4mbJSkEoLpUnqxNdrGsaCZJBlpWSRzBLgUrTzq0LhxRmCU7F2CVAEVBLO4U+tIGhpt7nz2/kXaDrlKzDOp+ta+tIVcXncuSpddPTSDsQtySQsZi9xdmgbEYAEhRJcaFSR9b0jo0/DtS3MMYUwjhklImMSE/ha1c1DkOHGYJttFqschKlSs4fR2y1q763hWcXlXR1PajKYmzVfu8HSpAWkzFJyqNEh206HfSKPTXUfZYUrFIUQATynS1Qz/esdLxDoTzA5XAYNqxfU1gPGo8JIU5URc3cPW+gLdLwF44QmrkFVToLEtWlYVQ6IaEKY0xM0pXJURQ8pJvb9npAmMUUTswJyLDFINiC4PQFtOsD43ifijK3Yh6F9OsUpU6jnYLDAvY9R1o0OlSyVSGczH1SsAsxG+oNPm8L50pS1M7uSRWwHUEfKCcPKKVCoUH8h5Hyi/OQt8zvoK9apFKVr/eFUlF4FaaKUyFGWlIBFVag6JZ67vvEsDhlMl6D0UbftF02aQObkB1oT9t8I8OLQPzEjq3TuGjb5PBFybJHgySznM1xYGDJWHloOYsDZnYNWjfSAJuLIPI5SfzWDEaV5j5QFPxqS6lb0DFh2q5NT2+EBOUjVKXLH3jpSGDCpoGpqKC0USMRMUWCQXDhRUC/y13hHIqoZSC9XOZA2tqR39YYy5zlIBBYOT7tX1O17xmqBso6fiiVElNemZvgGjoKRPW3K5GhzJHwjoO6I+99vuUSMQQp2qzlhUmpcmrF971hJ7TTFJmpWFBK2BBQVApLke9d41MnA5EpFyW90AN1c3L9tYzPtZLPi5WUmgcGr6uDqO1HfaOLwUk9b6HPo/qE+IxsxfPMUpRtnUSsjQCsF8HWcsxDglSCkOHUAfkdHL6iFiUlJehU1i5Zy9dNIN4SoZwSC46Uu7WraxvaPW1FaZeSwzRY7iBGGlKZOZSEB2CmBGjihp84aY8H+GCwsS1S10ABJKEhOY290pJYNmdO183xRBODQoLBZtK3Is1O0ar2ekonYdPiXq5JAAASncjY6VpHm69QippcMi1i0AcExpIJQSXJADlRp3Z/Q3ivFTwoTMi1JmCooyOUhyTs8J+HYpKEpOYhAnTEjlejIZOzjN8bw2n5l4jwlJKyRMSFPUKyEhJrUs1fnCy09ss57AlCmPOCY2SVHKqYkmWoLfKoBRFFMlxdusRQgoAStKVAJfM2j66guSGvGa9ji6yksAEuCS1yOUHS5JjYYfhuY5synf3QADUtV2dJJ0Z/SI+J1lCeyQko06MZ7V4PLihkdTIzhRDOACq2jMd408nFKWiWsKChMOatwU331DRHjOHQkZZqUeIEqZyxIZQo1Qm4vFK8kqflS4lzDmFXYlsw0Z7/4h9RrUjBL6FI5RDiOKJmqIAD5CySCHIN2LXYQiQ3h6AsCewN3/wDth1xRASVZAzoAvcglQOvTtSM/j0lkZXYpUk+bNQf0/COrQXlSR0xQTxNpc/xDaocOKgfCDZc7/wB0lTAgsB5hXxr8BCWaVTiUFVSQdg4G3WDeGcKWnJRRY5g3Q2cNrfy3im1JZ5BQ5nzVGXkTNNeZgL9RqGDekAS0JAoFgihyzEJGu6/iz1j0JMtIUpIL0AKgm9yX/aKVYtLADDSmYscwT5gqLGLaaXQLVMtDP709teeX6f7n30iC0gDmE9uqkFPb3z8oGTPQfekg1b3pd/8Aj99YrUqW1ZJ1N0X0oFV8x5RQwxwoJQClSw71LADo1WelgYuwZSAoGZLKnoEl26Ekkk9wNbRHgyUzJS0qSxTyhglRIIs6WYuTYaww/hUIAKU5aaJbbTQ6703iMr4KJdRZi0qNWy2NW3PmfKBVyfeFwQxOtrPp/eDlpaxckUFwAaHqX+7QNMkgqpmexZr1q3lCBsrlSAHskABi9q7/AHrBOHnnw5kssULoxDh9CDd+v7U4ygGBdP8AUKAhvu2t7x5ilICcss5yzlRplG3qNX+ELLOAOuQBCZqQEsFpTqHHqbxeJzMwbVlGrbgnTtEVpmEUWwBNcrudqFhYUgmSojooMCspL3Yu/Tr8oPzF3t4KJ0sAkqLV5TZwbjLcm1qdY9npdJUtmJ86NQDc2rFsxQlqBICnIqR1cgqFw8ccQqaSWWv1ITtWyBSwjK+WFUhUUIJCkoLh9KB9b3bSkF4fOmhZTiiSwSBf3TQQVh5aysfhunbLzHUMNzVixsIpn4pSZh/DUClyXACqNsGy71GtDFGwvODpCku4Qw7CvxpXyjsTPSlRsA9P57UfLu9et4qGPU4VlSlndJD5ne5UGId7QCcQVFyAzab9OmsBRsLRVjJ5zqaz6FIHVh3joWrx5BIDt1UXjouoAs+pcKxUl0GaD4ktSkrS3KoFJyqpYPoBvQtCf24meJNQsAJKgR4QJdPu05r20DXi6WQJmcZWKSClJKi4Li1XFau9Yq4/iguWpkBRYVIysP5lBiQNj6GPM02viqkccZZRicY6fdIrcggv0p51BirDTylTi1Adr3i9KXRa9TEVSCmhrUF9LE/2j1MVR0VgcYoD+Hm0ALhv+qqbUMOuFYhsKkIosyyEkkEZm2FoUy5eaRi8tglKv+rudrN5CLvZVIJKFkjlzJa5bbZnB9Y87UjcZejv7IhWBbwLEqyykZUrPjKXlUH/ACJBfzT8DURv52GCcchgp3QpKgQlKaNkFM2ehpUF4xOJleDipzUKJapqSwrrbT3jGk9sMfLzeJ4QIJ5RqhgkhnBGUlRsHMDW01qOLXVf3TGmrpkvZTAiXjMQkjNkUAkM7gqoXbQFMaqfi5UuYoHNmVV2o6TroCMwjJ/6omTjFTpYdJTlUmhBGUV0ZiBA+L4iublMtKkkOS4s7a62sOkedqeCfiJ75YtIyhYV7eT0LmpmAcvhlFKULsTU6r6U0hfiscmYhAANUgk2Ys2vmDAs5IyMVZjuTQFwPh3N4C4fMAWEZ8wBA0H7nyj0tPQjGCiv28Fow7h02Ys5sxpe1B560AtEsNhwskN27HesSSlVyQgAWJNb37CCsJIWSlSWCANRcClB5M0UTwNgJwWAS/5XI2AI6AnYRbPmJlJVMUhyAV9dKW89exiJzuAyVnWwbcWux2b6h8SUCwE9CCCXC3fWmYBgfXSDFOTMlQux/GpS6KlClWdKm6F0NtaFGKXLJeWxB0KEAA9w3yEP0y1az5FPdBUqt9Qa6dI4qK3GfDH+QLU5I739WFY6opLgUTDFoykHwR1KUqV6AP8AIRKXiJJDZ5Y6mQE/In6xozwHFEcstBHdQ0e/rFHEOCY1AAmJkoGmbQbV84NmoCkcSRKAIJS9RkyhxZ/cdj5aw/K3cFTWLOA4I7fKEsrh88N+LJs1EAU2Bd4c4YTEMlzmTQqSluljRqt5RKXoPEBmgJVRLMT7yg3e9daGK8O7Owr+n6F6A7QXj0KLBIYHpyudnue5b5QqXhlh2qRqVcrvqav5aCEkgT4DJ2EClAvzkWbmc6lhZum0VzeHqUkZkKOWwU7enWtYTS8Gpa8zKSgvVyN9KltLQ5w0taEgEqAD1Spkl9Skj5ecNSXUyb7A4K0lgOraAU2184lLwKl++yfm+lAIcYh1NMUpSjQZmawYNvRIHWFmLVMSkqSAVFmYUTXcmhr3gfINLlHk/DJSpnUvNzEJJAqxL71Df8YFmqJS5Jlpa3l0v9YowqCEEqBUtR5nFEtV81e1W07xcvHkpypQCsn3veoNAHdN6kNpsXKiwomhJYZVKAAYh+cgijvXQ0gVykPmOpDqDDu3vKbqwiWJlAyhzBIJdTmmrA66ktc0gXCSsyeWiNFHKkMP0i+WDXULpF+dKikZySenzDefn1gPwHzJTVtXZmIACjT4E+sXKMtKaBQIer0U/TQwZw5YRLcZa0UF1OWp2vW52hkBZF5Sn8yCDrf6iOgkeAPed9WS/wAdY6BYtGmw8kEKU7EEABILMbuWYjzeAuMD8FY8NJDfp83roCNCTaD0SglSs4JlNmltemYqSr+UOLC20D8WzCUsMkW94UcOKJsW/ePK0lc0/U4UmZGQOXowBb9qRXNDn6XESlpBSwOY6m7vq+prHsyW/u0Pz7/CPZOxDrg2IKlYhCQnnwgcZaEoTp/MMxteuhgHgc0y8k+mVCwlY/lmAhz0BT8ojwtfh5F2AUU0sy0lJBNxUDyivhR5VI/KsMragDeh+cc7j+rtj8/YTbkK9pJjT0KSP9yUU0sxzJ+RgnEFc1KQoAFIAZ6UDHXt6ws4xh0jwyDrlJagfVzcPBMyXnAJKsrVYu5HwH30jKKqI6SWGe8Qn5EAoINXJDaCh+ERwmMmLBISV1uPS39oHxa0JACkkPYBySNiTEsOldAEJSAOUVzdzWgh9qoNpBWFlzDMINHoz1NDYfdouwzItR6BuZRf9LF2gfhGEJmgkEkOai1G5fW7sXjQrSFHPlL3LMmzhnYft3ic5U6NluirCYEkFy5uBloGI95y5NfSvSL5uOlpKjMQopDAKSNRqdEglv8AJgkFiVEhKdwQAN+pLa9I9nygS+gB5VEsKanU5dd/hP8AU8jKFYKZOLKsvLlSxYZqu50CS+9TrrCXH8Cl5iVYgpUakKAuT1NoKxOOxaVKEuXNACiy0IU5B0LBqVANzCfiX8TmzzZUwn9ZUxf0IcbPHTGNcC5bGB9nZAIAxYDiubKn/wDrvEZPspLUeXFopspJI7sS1YUIXMS4VKVW+bN+7RycStNEoKP6Us/c39YfPcI7X7PoSr/45mVqsC29aRZN9m5c5brxgWbD8UKV0AD2tCJGIXRpDqGuRyfIkgnyiRxS2rKKDqQgJJ6U+kbJjYcO9mZEkc0xR6FfLb9LjpV9IMEuUCVBSMxFwpJ660OsfPkTJgPuLHWLHmGhknzQn/MBoxs0SkXOY115gHrcGlBodesRVgcpUcuZxo4Tej76HaM1h8NPP5UpD2zAHdykWpqW842eFkqCAojQFswJqKHLQkVd2rvE5JDLPIkxiVIACCUP+bKVaMw3vFEqZMU4U6gNVuSqgAo5ITam/nD7EYkqIGUkCxsnYMKvdogMCSnMxCXqdOwe7a+VoDoNFOGyhCgJbJpZWa7VBJKdbUPYwPiJiVFTACltWpV3NafHXSWO4hL8ESgFF1HlahP6icrj4wIZqTcZdhmqRuH6vYaQUZIEnhFQbvZzXupJdW5/aIDDFkAJli9MzkU/STSj39GDxdiaB0hLl/eL2avyYsNq2ikyVEirLBLUZ/N3V8fKGM0CpxSudJSlQVrUqN6ODTz2gWbImzLAJQWq5L0oHAp57QavCFJYzKu5q7a1Asfj5QdwqXnV4ap3hBSVEFUulv0jU+toDko2wUwDBcIDaEC+Zh1qL9WqaeUSxCAlJU2ZC3CSxqAakEdW1f1MXzU4lKCJJASQTRDqLkBizhr63HlAMjhE4yUzJi0lClkVUb7hqnWkMs5MnRKXipaQxSzbqP7R7AkzhgBYf/qb4Kr6x0HahrZpJrmdJmBIZyGZwEkpCnfXKTXtSB+IpVmUAsmWCU3rlUkZXoOYPeriOVjC8sZAoAEFJdqgpNbVe3QQGrF3TyoYhNXBrQEmriw1trWOGMJKq6HHGLawJEAEEAEDbWLUTGS4uLdSf7RRMzOXBAFK7g39PrFsk2dQuB/f0j0OhZcBqW/h1JKgFFyEsHJdw72tFXB8QAFglqitAKuNjt/mOw+IJIQwBCiyinM5Ylmev1p3hbKBdXK5oLFgdzpQiEUVky5G3Ep3iAgpUQBRSvepsGFKdoHlKUn3SwIDF9+hN7/Zi0SXAHiHMdmDDsLjpBGBwqMnOlynqX6MP1V0rrAbVDNWL8P4yruo+RZibbaw+GAPvKUpNyoMxLVqXOYb1gWVxVMscqEhhoh+zBmAvpB3ApylgzFeKTolVjQVA2Yj7IhJtpWCSSWBphcClPMQzso5qk9NKaNrElzgFAB2ANSlh2AqYDmY9RUxyk2IByuTv+39oFw+EQcswK91TFDqUoGhoGoL2IJtoYko7ssWKk3kazVZBmWVJqACtN6E3u1NYC9oeLTUh/zOMtGJAauVgzNp33hnhSogrLFIN7qYvUAm3cQDisCjEqyqUTlbKLeXcOOsNBVyVnSVIBHtFPo+KYAaS0kvs5TXap0j3/ymYw/EdmqZaQT6fQiCsb7Dh2zkEXBYN6WgD/whQBPiFxoXPozvF90VyIosvV7UKAIEy+qZY+ILA+vrEpXtKU1OVYN+UoY+UCf+IzCS5I1fcH6xWPZizzkttnDv1Dv5RnKK5GUWNB7SrU5SZQfRZUPKqmaKpftMaBQkhtQVZT9dN4p/8MFyogbuaeTv8DrFg9igEpIU5LuKuO7wcAplyPaZJAzmWVbDN89PjEZnG0lyESlbl2psQeY+VIJw3sZKKao5n6lh1/eCUey0kUygsdgaRsGp9wBXtUAAUSk5gbOfUEJGsNMBxxa0sZSgom5BOr05q+jRdg+GyCVJMlSACapIDirVNbjoa7QSqUCAnMQCwoz9s/vEObU+kK8jJAqZrlRyhWUuxdyDq5bKH66wPPlrXUkcoZIcFXoasGelvkRPky0pAUVZU2zVapL5r6mr0e4iKp0zMCiYEBjUqyFq/mz2sWYkt6K0MLp+CadlzShdpmZ+UXJqQA1w/wA4XongEt8KkU8wGeGU5LqrzEUcJLDqAw9SBvAuISEflBLtSg8zdrO0AJemeCkIDhLuzBioj3vd2oA5F61irCY9UlRJSkiwK6sLcqSNX8usWlyOY2tQ/wD4uQRYRVMSsr5UBQUlzlSVKJZqJTY0fyqYYB7hXmKyKSoglyGOUB3s4HXf0irG8alImLSkOg0S9JaSmjsAcxL9LNuTORMPhlLLQkkBQAAFt/R+xu8Rl8JQqWSFygBXLMWGeoahqBtQfVM7vQVq0GcNK1ySvw05RVMwzE5KaJYZkno1IoncT/CUoMFg5UqSk2/mWGJ7EbUMATZYQshM5Ay/kTNzS21yBwEmpOXWLRiwlavDSchSBz3Xc1ytQkmz3iuOgFGhUcWo1OcncKofgY6OxeIRnU2HArYTVD6x0Ec8WucVFKULTRydQNT5+UFom+H4aQ3NmDjmL0uewLHpEp2PSKJSXWrRgSTR31Hlv3hbxOegMU0AUT72tvIdYTYpcojyA4sc5ZyLC9PW1vhHSzWh62+ESxM4OGF7vYvttr6xSlfa2tj0NaCK9ALgOk47IkhIGZSi1HLMASKsPTaA1SySSEqNTQPd9aE2ekF8Pm5syAEuogksXYaBg57W3hthgkZSkKYJdWUAbglza53PaEctpRKyqQ4lUSxcZgBXWh6H1guVhy5ZZSSGTmCX0qlDuxc1FWEUzEEjKkZSXdTKJA1GYkkr5tk6b19VllIUQS4/MogHR+poft4jLOECVVgqxHDZOY5vEcHMcrdd9AOm14Lm8VBSEyEII91IUouL1FnJYsDStYUzcU6ayipJLFtRfSoqqsE8MwCmUTJSmWTcuWarjloaNdxaH2uvMLTYuk+IF5k5l1KgSXJGoYN2t2ekbTD4xakoCgpmz5JtKtldruxLdDA2DlJln8JGRSmzWc170GpuYboklKUlSnUHcgfqbbTlHxjSyU/QgTDyJoS5TlLkgAhyHtR2oXc36XhhJyEVQh+gAt2uesULnLpyk+W3cR5JxMwFsxA2KUnzFIFpcCIvXiQxCULfQjlp0N3gJaZuV80wEnQufMX866QWFr94+qUt8qCIonv7qif+J+sK8jKVAS5c16rmPvmiwTpuq1diBBv8RuR3t62iSJqR7xUx21+MCht4LLxk5NXBp1+kXyeLEpZSWOwL/SIrnJ0FLvT7aI5wdvQD6wbZrXYYycek2pTr82ETRPSqr/H+0L+VxURy/ukNbBY1RiCAWBA1rX4aNpAipoAZyAXoVKUB5aCBkzDfX7tEjUN96fNoNoJ5MlhLZilJU2V6k00fUHziIEsOSM56lnvdV26h7XiqWczHLlJd8zaecWZFZjYg0DfEO3SM1aoOC+YJAoULzlNQligkOfeKypD9amFaJU6cnIhCR+YhCQ1LGzn116wUqQVOk5XJsGHR/gaxSJVGUVooXJqRW9b7O71iUdNRzz9w3YuVgMvvrqpk5QnMzluyakde8GY7guJkghaJpBqUuDma7iWa0s8WHCqSlExyzApYsx3BJdJ++kdjpmJUis85QKJUUgnySlLgV6XpG1Pi7ltqut/4bAlmS0TFpQVGWlT5CpwGa5Gh8xVto8X4STkzqWgOylObVsRYn4DXSudKmTFKzTJxSWAUGCOoHICzw9x/C5UmQ6pwMxRH5HpqKgZD3ag8os3QjkupnlYeWoJoKODQuKXL8qQWpXbaBsXN5ilMtQALcxSU66M7Xvv2hn4ICSszGqkZSanM7sxtT4iAVKQzAhtnL6OH2oaEwyyEpRgs4zBwDo6RalgG00jop8UaCnn9Ex7ByaypBMwApGXK1TVTfub+UeyZSU8wTexVWvZ/ttorQtzlSQ1yxc10d/8AEWY2ewCa1sdGb51EK5NukTF067kfDbpSIyprZi5eg7jY32EeKqfr9TEUppVQHNTr9RTtFRWMsHiRL5zmfMBlSACSeloLmcVUAPDSoVYEjMtypzQ001udYUypS1AETEoSTo6aigL/AEh7gZiQlKiFLrSgq1HIDuHN/wC8RnSGjVZJyMNMykqUSKBiRepJUGPYW3NhBE5QVLGZIA/SfxMoGynZywpVnG0LFY0qVklpdYoQAAAHNVPoKmt4AxfiLdRC11cJSWSAWbsBbygKEm8gVtmvl4RORMsZwU3FAo35lNUmgF7PEEJKlMkqYAJCfd/5FqP10hRwtcyZLC5mblJ5Qogtt1tf4w1QlPhkOoKBalRl3c1d6PasZxaZdAeP4gZCwmWUMA6ikvnfUK1IrUa9oK4f7RIWMqxlVoSaHzJYHpCXjiBnSQK5bdifoRC5AQbqynRx9iHSTRCXJ9GlSrXb4E9GJHnHs5YBYFu4/vGDw2LKRlQVAbJUQnyDwWnEqd6hrsS/q5aFcDGtA6y97MfjHS5Z2Qf6W+hjPDHAgETVgDR39XgaZx6ckuk5kj9SR9IHwg2a4zN0j4/SsV+9UOOhBDDesZZPtZONChFbUP7xePaheqEn5eUb4bRqHy5K9y0VqQQzADy/vCQe06zQIQPMxGV7UKHvoB6pNfQ3jfDYbY/VMKb5j2B+kermsA6iAbOWPpSE49ppf/0z8B+8eTfatDhkHs9vN/pDbAWx7Kny0uUn/t/dosGJGhpGbT7SouZR2uD9Imn2iw5fMgj/AIgwNjDbNEMTr8YvlT0h3SCL1vTYguLxkZftLJsZawNCmnyMMP8AXMORSY1NUqHzBBjbGax0kg/pBGoAcfMtU6mKJ5S6QSxNnNaVoBeF+H4rJIbxUv3A+kWnHSgf9yWT1UPoY21h3DIKQmWohYK1AjKZZWA/mkd/nC/EzAUsUFKgxfShf3asNKEs94lNmoIcKSKVLwsxEzmABCi4a1H1v9vCwi03b9/wg2h/gZmGmoyzQkFFL5QrV+pYa71eFmO4dLUnNJlgoBKSuWAQCwt0D27tFOEwco8ypiQlLvmUKuAa1AN3f5w3ncZRKT4UmRKmkFJCjNDkv7ywlJ8npSkDUc0vIrY1GS4pg1SJypRZQQXdLcwNXU5f5elYHnKRQ+8/kB0YiujVIgviuMVMWZs2pcBITyhIJNAPP5QPMw0zMErSOYFQcgKAD3Ggp863i0eMiv0BpqCCQEJI/qMeRIpGsoHq6h8ukdDGF+CnkKKQlyRtWlXLXiGMUy6hlWOttzvHR0BfqYrXBSQTQa/f0iBW3U9BfbWOjocVjPhkiqXzDLlU4q3VuhaG+KShYZ2DnmoCxetO1vlHR0QlG5WBukVJkFKSgZgD70wVUobVqBT9onhlgJonxEu1kk+ZJdhTvSOjoZOyqwXeMpmYJFNRa4u7/fSLfEJYJJJNCRRr066R0dAvAZeVFfH5qlJQlSioJFHoelReEGQlw7nZUdHQYkk7KvBUkvvoaxeV9aR5HQ/ISpeII+6x7JxX25jo6GoJdNU/5a6kfd4qEsnSOjoUB4XtHER0dBCVknSI5o6OgmPCqPHjo6CY9ziK1zI6OjGKzMi6SHfmCaUfXp0846OjNAK1KUkkbEhxY9ukFYLiC0Gjsxp92jo6BVmH3DMRmDqcJNC4LUIL+6aO3xgmfPDpBKkuGYsR/Uwqwo57R0dE2slEDTygs/MC9Q/b9JJhfPwyk+6yUmpATmIDn8pvTSkdHQeAFaeIsGyyqbpT+8eR0dFNqFs//9k=" style="height: 179px; margin-top: 0px; width: 268px;" /></a>I would strongly suggest that you find a health care professional with the appropriate clinical expertise who will also be an advocate for you, and help you find context and perspective. </div>
<br />
<br />
<span style="font-family: "courier new" , "courier" , monospace;">-Did the professional examine your foot flexibility and strength in both weight bearing and non weight bearing positions? </span><br />
<span style="font-family: "courier new" , "courier" , monospace;"></span><br />
<span style="font-family: "courier new" , "courier" , monospace;">-Did the professional examine your general movement patterns - how you walk or run, squat down, balance, etc? </span><br />
<span style="font-family: "courier new" , "courier" , monospace;"></span><br />
<span style="font-family: "courier new" , "courier" , monospace;">-Did they comment on the status of your current footwear, athletic and casual shoes? </span><br />
<span style="font-family: "courier new" , "courier" , monospace;"></span><br />
<span style="font-family: "courier new" , "courier" , monospace;">-Did they offer means to manage the symptoms? </span><br />
<span style="font-family: "courier new" , "courier" , monospace;"></span><br />
<span style="font-family: "courier new" , "courier" , monospace;">-Did they offer means to restore proper function prior to resuming your typical activity level? Did they offer guidance on a reasonable plan for getting back to what you want to do? </span><br />
<span style="font-family: "courier new" , "courier" , monospace;"></span><br />
<span style="font-family: "courier new" , "courier" , monospace;">-If they construct orthotics, did they offer a compatible shoe suggestion, activity modification, and easy follow-up for making revisions as needed?</span><br />
<br />
If you get the feeling that a professional is attempting to push you into their own "mold" of treatment; only injections, or surgery, or shoes, or orthotics, or exercise, and it's not working...move on.<br />
<br />
<img src="http://static1.squarespace.com/static/5414906ce4b0a43a9044dc3f/t/5431e663e4b006c24d651676/1412556387907/unnamed.jpg" height="89" style="left: 577px; opacity: 0.3; position: absolute; top: 1208px;" width="96" />Bob Gorinskihttp://www.blogger.com/profile/04856511669298249813noreply@blogger.com1