Technique
Whether training for sport or pleasure, proper training technique is of paramount importance for a number of reasons. For instance, have you ever noticed those big lugs at the gym (or on defence) who are so ridiculously huge that they can’t move anymore? When I was at York there used to be a guy at the gym that we called “the Animal,” aka “les Animaux.” Anyway, this guy was on the football team and was undoubtedly the biggest/strongest guy at the gym. Later in my tenure at school I had heard that he got cut from the team, reason being he got so big that he was unable to compete with the agility and speed that the sport required (something that I will touch on in respect to lacrosse). Now, how did this happen? “The Animal” had become “muscle bound,” which is the scientific term for a loss in flexibility at the joint due to the incomplete growth of the muscle. Incomplete growth you say? This guy was huge, how could that be? Getting back to the point, muscle boundness is the direct result of poor technique, specifically, not taking an exercise through the full range of motion (ROM), whereby, the muscle grows excessively in the concerted area of the exercise, and with unequal growth of muscle across within the fibres; also making for the increased prevalence of injury as well.
Practically speaking, when doing a biceps curl, for example, by not adequately lowering the weight until the arms are completely straight (but not locked), one might only be working half of the muscle for say. Therefore, half of the muscle grows immensely. The other half will grow as well, but not in proportion to the rest of the muscle. Moreover, this would also cause an imbalance by creating an excessive pull across the joint, severely limiting flexibility and also setting up the body up for injuries such as tendonitis’ and muscle tears. So what then is proper technique in a nutshell?
Aside from ROM there are a few other things to consider. Firstly, all exercise should commence from what is known as the athletic position: knees slightly bent and a little more than shoulder width apart, back straight (taught), head up (facing forward), chest forward, and core (abs and back) set*. Generally, the tempo of the exercise is done at a ratio of 3 seconds to 1 (it may be quicker or slower if done with purpose, to be elaborated on at later date). The “1″ is normally the hardest part of the exercise, known as the concentric phase, also the point at which the person exercising should exhale forcefully and with deliberation (what do tennis players, martial artists and rebounders/dunkers in the NBA all have in common?). The “3″ is called the eccentric phase of the contraction, and is also the time taken to return back to the starting position. Here, the exercising person should inhale in rhythm with the exhale. The eccentric phase is not the time to relax either. The core (cheifly the abs), should always remain set. It has been noted that this eccentric phase is the point at which the exercise is at it’s greatest proficiency. Strength gains are said to be at a 120% premium in this phase, for example, it can exert up to 20% more strength than in it’s maximal contraction (concentric phase). Some people will use a technique know as “negative reps” where they will have someone assist them to the eccentric position and exercise in this fashion. However, this is an advanced technique and requires a significant strength base to be performed safely and correctly.
There is plenty more to elaborate on with regards to technique, most of which would be more easily presentable on site. Nonetheless, I will leave you with these basic principles for now. My recommendations for choosing your exercises would be to choose ones that you are comfortable with in the beginning (try looking up body weight exercise (especially for those under 16) or using small weights and machines if they are available to you). Also, the general rule of thumb is to alternate between a push (shoulder press) and a pull (biceps curls) exercise, as it is not kosher to be in the gym for more than an hour in this day and age (your workout will also have more of a cardio effect as well). Rest muscles 48 hours after weight training, and 1-2 minutes between sets in the early stages which should be initially stuctured for endurance.
Some more things to consider…try working from biggest down to smallest muscle groups for maximum efficiency. Also, cardio should generally be done at the end of an exercise segment to stave off fatigue while lifting weights. Reps should initially be done for endurance in the beginning (10-15 reps), and adjusted accordingly based on periodization principles (6-10 for hypertrophy, or muscle growth). Oh and don’t forget ot drink lots of water!!!!
K I’m out,
love, peace, and happiness to all
_Chet Koneczny
-please remember all of this information is derived entirely from my education and experience as an athlete and kinesiologist; as such this information should be seen as anecdotal.
*Setting the core can be done by laying on the ground face up with legs straight. Putting one’s hand underneath the low back and removing it will give you an idea of the natural curvature of the back. To set the abs, make sure that the lower two abdominals are consistantly and thoroughly in an isometric (flexed) state while exercising, or in any other concerted movement. They say it is like the feeling of cutting off your urine mid stream…peace ya’ll, remember to take er ease eh