Last Saturday I competed in the Speed Strength combine. This is something I do twice a year to ensure that I am maintaining or improving in my fitness and overall speed and strength. This competition I had to overcome a significant lower back strain probably from overtraining. Neverthless, I set a few PRs.
My scores were as follows:
Strength:
Mandatory lifts:
bench-346 lbs = 62 pts
Deadlift-485 lbs (with wraps) = 45 pts.
Optional Lift:
Squat-415 lbs x 3 reps=469 lbs. 1RM = 64 pts
Speed:
Mandatory events:
40 yard Dash- 4.82 sec = 24 pts
400m run- 57 sec .........= 64 pts
Optional Event:
60 yard shuttle- 12.71 s = 19.5 pts
My previous high combined score was 213 pts achieved the previous summer. I achieved a PR in the DL, bench press, 40 yard dash and 400m run when considering only the times in the SS combine. It should also be noted that in previous SS combines, I ran the 40 yard dash on the track, but this one I performed on the grass.
This gave me a point total overall of 280, far outpacing my previous best of last summer. Now it is time to take some time off from the intense and rigourous training program and focus more on endurance type lower intensity training. I will pick up the pace again 3 months before competing and go for PRs in all events.
If interested, go to here and enter in your stats to see how you compare.
Here is the link to the video from my most recent SS combine....HERE!
Saturday, July 20, 2013
Friday, July 12, 2013
The competition: The week before
I will be performing three strength events (The Bench, The DeadLift, and the Squat). Immediately after these three lifts, I will be getting timed in the 60 yard shuttle, the 40 yard dash, and the 400m run. The optional events i'm not doing include the standing military press and the broad jump. It will also be a test of durability as this set of events in succession puts a great strain on the entire body.
For the last 3 weeks I've been dealing with low back pain. Probably related to overtraining in the Squat and Dead lift as these two exercise days have been followed by extreme soreness in the lower back muscles. The degree of soreness has worsened over time and now there is a constant low level discomfort. This has meant that I have had to back off heavy training for the last 3 weeks leading up to the competition which indeed will likely curtail my chances of hitting PRs.
Nevertheless, deloading is a known but controversial subject in weightlifting and competition in general. Elite athletes must push their training efforts to the brink of what their bodies can tolerate without getting injured. This is often a fine line, which becomes even finer as we age. At age 41, I've realized that I must carefully find that line as it is easy to cross over. This is particularly problematic as I've gotten older.
In general, most athletes agree that deloading about 1 week before they are to perform is ideal. 7 to 8 days of rest allows the body to heal itself so that on event day you are 100%. During heavy training, the stress loads on the body put it in a constant state of repair and as that stress increases, the duration required for recovery also increases. I performed my last maximal effort in squat on 6/17. this is nearly 4 weeks before my maximal effort in squat tomorrow (7/13). This was not intended as my workouts in squats were hampered by low back pain issues which required me to decrease the intensity and weight lifted in the last several sessions. My last maximal workout session in the deadlift was performed on 6/21. Once again, back pain has limited by last two sessions to come out full bore. Fortunately, I was able to perform a maximal bench exercise session on 6/28 putting me at only 2 weeks out. I will be curious to see how this much time off effects my output tomorrow morning.
Speed Strength Combine: Agenda (Saturday July 13, 2013)
Wake up 7am-light breakfast (carbs)
7:30-to Gym, soak in Jacuzzi with jets to loosen up back for 10 min.
8am: warm up and perform maximal bench. My plan is to do 305 lbs for as many reps as possible to calculate a 1 RM (permitted by the rules of the combine). goal is 5 reps.
8:15am perform Squat (plan on doing reps with 415 lbs to calculate 1 RM). (goal is 3 reps).
8:45am perform DL. My goal was 500 lbs; I believe given the issues of the last few weeks, i'm going to try for only 485 lbs 1 rep with wrist straps (this is permitted in the speed strength combine).
9:15am track: warm up then perform the 40 yard dash, 60 yard shuttle and 400m run
done by 10:15am.
goals: 40 yard dahs (4.78s), 60 yard shuttle (12.9s) and 400m (58s).
To see my score see this link.
For the last 3 weeks I've been dealing with low back pain. Probably related to overtraining in the Squat and Dead lift as these two exercise days have been followed by extreme soreness in the lower back muscles. The degree of soreness has worsened over time and now there is a constant low level discomfort. This has meant that I have had to back off heavy training for the last 3 weeks leading up to the competition which indeed will likely curtail my chances of hitting PRs.
Nevertheless, deloading is a known but controversial subject in weightlifting and competition in general. Elite athletes must push their training efforts to the brink of what their bodies can tolerate without getting injured. This is often a fine line, which becomes even finer as we age. At age 41, I've realized that I must carefully find that line as it is easy to cross over. This is particularly problematic as I've gotten older.
In general, most athletes agree that deloading about 1 week before they are to perform is ideal. 7 to 8 days of rest allows the body to heal itself so that on event day you are 100%. During heavy training, the stress loads on the body put it in a constant state of repair and as that stress increases, the duration required for recovery also increases. I performed my last maximal effort in squat on 6/17. this is nearly 4 weeks before my maximal effort in squat tomorrow (7/13). This was not intended as my workouts in squats were hampered by low back pain issues which required me to decrease the intensity and weight lifted in the last several sessions. My last maximal workout session in the deadlift was performed on 6/21. Once again, back pain has limited by last two sessions to come out full bore. Fortunately, I was able to perform a maximal bench exercise session on 6/28 putting me at only 2 weeks out. I will be curious to see how this much time off effects my output tomorrow morning.
Speed Strength Combine: Agenda (Saturday July 13, 2013)
Wake up 7am-light breakfast (carbs)
7:30-to Gym, soak in Jacuzzi with jets to loosen up back for 10 min.
8am: warm up and perform maximal bench. My plan is to do 305 lbs for as many reps as possible to calculate a 1 RM (permitted by the rules of the combine). goal is 5 reps.
8:15am perform Squat (plan on doing reps with 415 lbs to calculate 1 RM). (goal is 3 reps).
8:45am perform DL. My goal was 500 lbs; I believe given the issues of the last few weeks, i'm going to try for only 485 lbs 1 rep with wrist straps (this is permitted in the speed strength combine).
9:15am track: warm up then perform the 40 yard dash, 60 yard shuttle and 400m run
done by 10:15am.
goals: 40 yard dahs (4.78s), 60 yard shuttle (12.9s) and 400m (58s).
To see my score see this link.
Sunday, June 16, 2013
Fitness Vital Signs
As an anesthesiologist I depend on a variety of vital signs to determine the health of the patient I'm caring for. I never just pick one parameter to measure as an indication of the well being of the patient undergoing surgery. For example, if I were to rely on only the patient's blood pressure to indicate well being, it is possible I could miss other significant problem areas even though the blood pressure looked great the whole time.
Determining your fitness level is similar. Yet, for many people, they rely on only a few parameters when measuring their fitness level. Some only rely on one parameter; weight. This is a very good parameter to focus on if you are very overweight or very underweight. However, if you are within a reasonably normal range for weight, it is not very useful at all. Patting yourself on the back for losing weight, or gaining weight to reach some arbitrary weight goal, is self defeating and at worst, harmful.
If you are really interested in measuring your fitness level you have to measure several different parameters and then have a way of calculating or interpreting your measurements. For example, in healthcare, we might measure a patient's blood count. The lab will dutifully provide you a number. However, this is meaningless until you have a comparison number from a large population to determine what is "normal" and what is abnormal and furthermore, how abnormal the numbers are.
The Speed Strength Combine is designed to provide each participant feedback on their overall fitness level with a raw number. However, the scoring system also is designed to provide context for the raw score. Each event (six of which are scored) is individually scored with a raw number and then given context by supplying a classification. The labels are listed below from lowest point to highest:
In this way you have feedback as to how you compare against the rest of fitness world. This gives a full picture of your athleticism and fitness. So, for example, if one person is really strong in the bench press, this one event could skew his overall raw score in the combine. However, the overall classification would weigh equally all of the events.
- "Give me a Break"---less than -50 pts.
- "Out of Shape"---- from -50 pts. to -1
- "Untrained"----from 0 pt to 25 pts.
- "novice Athlete"---- from 26 pts. to 59 pts.
- "Athletic" ----from 60 pts. to 99 pts.
- "Accomplished Athlete" ---- from 100 pts to 150 pts.
- "Advanced Athlete"---from 151 pts. 199 pts.
- "Super Athlete" ---from 200 pts to 250 pts.
- "Elite Athlete"----from 251 pts. 299 pts.
- "Bad Ass"---from 300 pts to 374 pts.
- "Demigod"---- 375 pts and above
In this way you have feedback as to how you compare against the rest of fitness world. This gives a full picture of your athleticism and fitness. So, for example, if one person is really strong in the bench press, this one event could skew his overall raw score in the combine. However, the overall classification would weigh equally all of the events.
By measuring 6 events covering both running, agility, and strength, you can get an idea of your overall fitness and how you compare to the rest of the world. So go ahead and try the six events (there are 8 events but only 6 are used for scoring purposes). Go to the scoring sheet and enter the data and it will provide you a raw score along with an overall classification label as listed above. Then come back in 4 to 5 months after some training and try again. See where you sit. For most average everyday people in this world who consider themselves active but not a collegiate athlete, who have a 9 to 5 job and kids that keeps them busy during the day, striving to achieve greater than 150 points in the combine is a worthy goal and reachable. Some will have to work harder than others to obtain this level. However, the scale is designed to look at the general healthy population. It is designed to fit a standard bell curve, however, for the general american population after some training. This means, that pick any adult male from a generally healthy group of people at random and allow them to train for 12 weeks, the expectation would be that they would most likely find themselves in the middle category (i.e.Acommplished athlete). With some extra thought and effort they could achieve the category above. Those who are collegiate level athletes and above naturally, are more likely going to find themselves competing at the Super Athlete and Elite Athlete level with normal training and with aggressive training can attain the "Bad Ass" category. The scoring system expects very few (top 0.1% of the general american population) to achieve the "Demigod" category, so don't be crushed if that's not you.
So try it out.... go to this link to enter your scores. see video to understand how it works.
So try it out.... go to this link to enter your scores. see video to understand how it works.
Saturday, May 25, 2013
Post-Work out Recovery and injury
In a competition geared for the amateur athlete who wants to reach his potential, but is not paid to do so, there is always a risk of injury. Professional athletes spend as much time in recovery as they do working out. They use massage, stretching, ice baths and other techniques to aid the muscles, ligaments and tendons recover and ready them for the next grueling workout.
Amateurs simply don't have the time to dedicate to both grueling workouts and time consuming and expensive recovery sessions such as used by professional or semi-professional athletes.
So, given the limited time and resources available to an amateur athlete who still wants to reach their natural potential, what does the evidence indicate is best to enhance recovery.
Many elite athletes and their trainers encourage the use of ice baths as a way to flush lactic acid out the muscles immediately after a workout. Done soon after a vigorous workout for about 20 minutes in 10 to 15 C water, an ice bath causes intense vasoconstriction in the muscles. This pushes the lactic acid out of the muscle. The reduced blood flow also reduces the inflammatory response in the muscle and decreases swelling. After rewarming, oxygen flows back into the muscle free of lactic acid.
Amateurs simply don't have the time to dedicate to both grueling workouts and time consuming and expensive recovery sessions such as used by professional or semi-professional athletes.
So, given the limited time and resources available to an amateur athlete who still wants to reach their natural potential, what does the evidence indicate is best to enhance recovery.
Many elite athletes and their trainers encourage the use of ice baths as a way to flush lactic acid out the muscles immediately after a workout. Done soon after a vigorous workout for about 20 minutes in 10 to 15 C water, an ice bath causes intense vasoconstriction in the muscles. This pushes the lactic acid out of the muscle. The reduced blood flow also reduces the inflammatory response in the muscle and decreases swelling. After rewarming, oxygen flows back into the muscle free of lactic acid.
However, while a couple of studies have been able to show improved performance when done workouts are performed back to back, many other studies have not been able to demonstrate any benefit. For example, in 2007, a study using water at 1 to 5 degrees C did not reduce muscle pain, swelling or performance. Some believe that inhibiting the natural inflammatory response associated with a vigorous workout impairs the bodies natural efforts at adapting to the routine and getting stronger. At this point, most believe that the best place for ice baths is to speed recovery when an athlete must perform at a high level the following day; but this method should be used sparingly and not as a routine. Of course, ice baths require time and resources to do it properly. The easier and more convenient method for the amateur athlete is to put water into small paper cups and freeze them. After your work out, massage the muscle with the ice end and peel away the cup as the ice melts. Do this ice massage for about 20 minutes.
Other methods to reduce muscle soreness include compression tights. Research has found that wearing compression tights reduces post exercise lactate levels which eases muscle soreness. Also, in 2005, another study looked at massage therapy after exercise. This study found that delayed onset muscle soreness was reduced with massage therapy. There is limited research in this area however.
There are two important pieces of research that define what should definitely be avoided if what can be recommended is shaky. In 2009, a study found that pre-exercise stretching can cause muscle injury so most now recommend stretching be done post workout. minimal warm up stretching is probably not an easy, but a vigorous stretch routine is out. Also, using heat after a your workouts is out. This increases blood flow to the muscles and leads to increased inflammation and swelling.
Lastly, active recovery can be useful. This simply means, on your non training days, a very mild workout, i.e. easy jogging or maybe just a brisk walk for 15 to 20 min. Biking, body weight exercises (i.e. push ups), or sports could also qualify for active recovery workouts as long as the intensity is low and lasts no more than an hour. Here's a brief article discussing this more in depth.
Also important in recovery is proper nutrition. A good source of easily digestible protein and carbohydrate should be consumed soon after your training session. Also, post workout is the ideal time to consume creatine and whey protein along with glutamine. Post workout, blood flow to your muscles is at its peak; therefore, consuming carbs, protein, and creatine will maximize muscle tissues levels.
As you progress in your strength and build up your intensity, injury will be a recurrent concern. If you suffer a tendon injury (very common with weight lifting), the only solution is to rest the sight. Trying to work through it is pointless. The acronym RICE is the only real method to overcome most injuries related to weightlifting and sprinting. R=rest, I=ice (reduce inflammation), C=compression, and E=elevation to avoid swelling. Of these, the Rest and Ice are probably most relevant and important. If it is a chronic low grade injury, using Ice after workouts and a deep heat cream before workouts is best.
Avoiding injury is best of course. This is best accomplished but by putting a premium on technique. As you add weight to your routine week in and week out; don't compensate for increased weight by sacrificing technique. Ensure adequate recovery time between vigorous workouts. Flexibility is a must as you progress; therefore, end each work out session with flexibility work. If you feel even a small amount of pain; don't work through it, STOP. Find and exercise that you can substitute that does not aggravate the sight of injury. Maybe you need another week off. That is far better than making a low grade injury worse.
In the mean time, get motivated by checking out the Speed Strength combine video here:
See how you compared with others by entering in your numbers in Bench, Dead Lift, Squat or Military press, 40 yd dash, 400m, and Broad jump or 60 yard shuttle.
Monday, May 20, 2013
See the video; understand the challenge!
I thought it might be easier to understand the Combine if seen in visual. So here is a video with a compilation of different athletes all who contribute one event to make up a total. Obviously, the combine is not meant to have different athletes compete in different events to create a total. But, I thought it would be interesting to see how different athletes would compare across the events in their point totals for each event.
See the video <HERE>!
Here is the video of my last combine: Dec 2012. I used an outdated scoring system in that combine, so the point total will be slightly different than it would be if you'd entered my stats into the current scoring sheet, but this gives you an idea of what to expect. Also, I ran the 40 yd dash on the track, and ideally it should be run on the grass. Oh well.
See the video <HERE>!
Here is the video of my last combine: Dec 2012. I used an outdated scoring system in that combine, so the point total will be slightly different than it would be if you'd entered my stats into the current scoring sheet, but this gives you an idea of what to expect. Also, I ran the 40 yd dash on the track, and ideally it should be run on the grass. Oh well.
Thursday, May 9, 2013
Why test speed and strength! the ultimate athlete
Just two days ago I was in the Gym doing my chest, shoulder and tri workout. I was doing bar bell flat bench press and had 290 lbs on the bar. I needed a good spot as this is a heavy weight for me. I noticed a guy sitting on the incline bench with 315 lbs sitting there. He looked like he needed a spot so I offered and he accepted. He cranked out 4 reps. I was astonished. He looked strong, but I didn't think he'd get 4 reps.
I asked him to give me a spot and I got 4 reps on flat bench. Clearly, he was immensely stronger than I was in the bench. But, I had that nagging question, what does that mean? Would I compensate for lack of bench strength with leg strength or perhaps in speed and agility on the track enough to claim title over him. Another way of wording my question is; Does his strength in bench out do my edge in speed? Or perhaps he is fast too. These are the questions that led me to develop a competition that allowed the strong man to compete with the swift man and find out overall who comes out on top. He showed me videos of him benching 405 for 7 reps (and various other weights and reps). So for fun, I made a guess at his numbers and plugged them in to the score sheet. Please see here to see how I stacked up with him. Of course, I don't know what he runs the 40 yard dash in nor the 400m. However, looking at him and knowing what I know about typical times, I feel my educated guess is in the ballpark.
So please go here and see the numbers. Also, put your numbers in, then train hard and repeat and see how you improve. See how you stack up against people across the world in this unique competition: The Speed Strength combine.
In reality, the key is to stay healthy. Just yesterday doing a 100 m sprint at 90% speed I strained my hamstring. This is somewhat devastating because this puts me behind in my training as I will need at least a week to recover.
I asked him to give me a spot and I got 4 reps on flat bench. Clearly, he was immensely stronger than I was in the bench. But, I had that nagging question, what does that mean? Would I compensate for lack of bench strength with leg strength or perhaps in speed and agility on the track enough to claim title over him. Another way of wording my question is; Does his strength in bench out do my edge in speed? Or perhaps he is fast too. These are the questions that led me to develop a competition that allowed the strong man to compete with the swift man and find out overall who comes out on top. He showed me videos of him benching 405 for 7 reps (and various other weights and reps). So for fun, I made a guess at his numbers and plugged them in to the score sheet. Please see here to see how I stacked up with him. Of course, I don't know what he runs the 40 yard dash in nor the 400m. However, looking at him and knowing what I know about typical times, I feel my educated guess is in the ballpark.
So please go here and see the numbers. Also, put your numbers in, then train hard and repeat and see how you improve. See how you stack up against people across the world in this unique competition: The Speed Strength combine.
In reality, the key is to stay healthy. Just yesterday doing a 100 m sprint at 90% speed I strained my hamstring. This is somewhat devastating because this puts me behind in my training as I will need at least a week to recover.
Tuesday, May 7, 2013
Training for the Speed Strength Combine
While I don't claim there to be one best way to prepare for the events in the Speed Strength combine, there is one main element that is critical. Consistent intensity. To achieve a score of greater than say 150 pts in this particular fitness test, you must be inherently genetically superior or you have to work hard over a long period of time.
I believe that consistancy and intensity can go along way. Since there are 6 events that must be competed in this fitness contest, you must do something at least 4 days a week if not more. I train chest, shoulders and tris once a week. I then work my legs twice a week, but using a split that allows sufficient recovery. If I perform Squats on Wednsday; I wait at least til Saturday prior to goint to dead lift. This gives my lower back (the slowest to recover), and my hamstrings and legs enough time to recover before hitting them again. After a heavy deadlifting session my lower back is usually quite sore the next day. Therefore, I won't hit squats again until the 4th day. So, if I squat wed, dead lift on Saturday, I won't squat again until wednsday.
For the strength portion in bench my work out is as follows:
Exercise 1: Flat bbell bench press: Warm up (WU) x 6 to 7 sets (i.e. 135 x15, 185x7, 205x4, 225x3, 245x2, 265x1 +/1 275x1) first working set: 290 x 5 (goal) x 2 sets, then 275 x 6 (goal) x 2 sets, then 250 x 7 (goal). I record what my weight and reps and if I reach my goal, the next session I increase the weight by 5 pounds. For example, if I achieve 290lbs x 5 reps on both sets, next week I move to 295 lbs and attempt to achieve 5 reps x 2 sets. I do this at each weight.
Exercise 2: Sitting Military Press: 190 x 6 x 2 (goal), then 170 x 8 x 2 (goal). If I do not achieve this goal, I keep the weight the same next week until I achieve the goal set.
Exercise 3: Incline Bench drop set: 205 x 6 x 1 set drop to 135 to failure x 1 set. Likewise, I increase the heavy weight by 5 lbs each week if I get my goal of six reps. The drop set lower weight, always stays the same.
Excercise 4: Close grip bench press superset with push ups: 190 lbs x 8 to push ups to failure. The close grip bench weight is increased each week by 5 lbs when the rep goal of 8 is reached.
Exercise 5: Super set with DBells 70 lbs: Over head press to incline press, to flat bench press. I attempt to achieve one rep more at each position. This works endurance.
Exercise 6: Tris-laying tris and push downs for 3 to 4 sets.
Exercise 7: Dips x 2 sets to failure.
As you can see, I only do 7 exercises for chest, shoulders and tris. If I hit a plateau for several weeks in one particular area, I may add an additional exercise for that area. If you are training only for getting a massive chest, or only to have a huge 1 RM in bench; this may not be ideal. My goal is to get super strong, but I need to be balanced with speed. Therefore, I limit the number of reps and exercises to save time for cardio conditioning. However, one key point to this regimen; it is done at max intensity. If I hit my goal in the rep on the first of two sets at that rep goal, I stop. But, I push through that goal to failure on the next set if I can. As I move along in the program, the weight starts to get incredibly heavy and the goal for reps is rarely pushed through.
Mentally, having a goal to reach each week helps focus you on diet when out of the gym.
Next, I'll discus my running regimen. Speed is a big part of this contest. So you've got to get to the track.
I believe that consistancy and intensity can go along way. Since there are 6 events that must be competed in this fitness contest, you must do something at least 4 days a week if not more. I train chest, shoulders and tris once a week. I then work my legs twice a week, but using a split that allows sufficient recovery. If I perform Squats on Wednsday; I wait at least til Saturday prior to goint to dead lift. This gives my lower back (the slowest to recover), and my hamstrings and legs enough time to recover before hitting them again. After a heavy deadlifting session my lower back is usually quite sore the next day. Therefore, I won't hit squats again until the 4th day. So, if I squat wed, dead lift on Saturday, I won't squat again until wednsday.
For the strength portion in bench my work out is as follows:
Exercise 1: Flat bbell bench press: Warm up (WU) x 6 to 7 sets (i.e. 135 x15, 185x7, 205x4, 225x3, 245x2, 265x1 +/1 275x1) first working set: 290 x 5 (goal) x 2 sets, then 275 x 6 (goal) x 2 sets, then 250 x 7 (goal). I record what my weight and reps and if I reach my goal, the next session I increase the weight by 5 pounds. For example, if I achieve 290lbs x 5 reps on both sets, next week I move to 295 lbs and attempt to achieve 5 reps x 2 sets. I do this at each weight.
Exercise 2: Sitting Military Press: 190 x 6 x 2 (goal), then 170 x 8 x 2 (goal). If I do not achieve this goal, I keep the weight the same next week until I achieve the goal set.
Exercise 3: Incline Bench drop set: 205 x 6 x 1 set drop to 135 to failure x 1 set. Likewise, I increase the heavy weight by 5 lbs each week if I get my goal of six reps. The drop set lower weight, always stays the same.
Excercise 4: Close grip bench press superset with push ups: 190 lbs x 8 to push ups to failure. The close grip bench weight is increased each week by 5 lbs when the rep goal of 8 is reached.
Exercise 5: Super set with DBells 70 lbs: Over head press to incline press, to flat bench press. I attempt to achieve one rep more at each position. This works endurance.
Exercise 6: Tris-laying tris and push downs for 3 to 4 sets.
Exercise 7: Dips x 2 sets to failure.
As you can see, I only do 7 exercises for chest, shoulders and tris. If I hit a plateau for several weeks in one particular area, I may add an additional exercise for that area. If you are training only for getting a massive chest, or only to have a huge 1 RM in bench; this may not be ideal. My goal is to get super strong, but I need to be balanced with speed. Therefore, I limit the number of reps and exercises to save time for cardio conditioning. However, one key point to this regimen; it is done at max intensity. If I hit my goal in the rep on the first of two sets at that rep goal, I stop. But, I push through that goal to failure on the next set if I can. As I move along in the program, the weight starts to get incredibly heavy and the goal for reps is rarely pushed through.
Mentally, having a goal to reach each week helps focus you on diet when out of the gym.
Next, I'll discus my running regimen. Speed is a big part of this contest. So you've got to get to the track.
Diet: Nut and Bolts
For any fitness buff, it is well known that you must consume adequate protein, with a diet that is low in sugar and not high in saturated fats or "bad" fats.
However, what are some of the best or perhaps easiest ways to get the micronutrients you need. Obviously, fruits and vegetables. But, if you are like me, eating large quantities of veggies, or fruit may be difficult.
Although, you must consume some amount of veggies and fruit, another alternative is to get the proper types of fats and proteins through nuts. I find nuts to be a good source of nutrition because they don't go bad and are so portable. Furthermore, because they tend to have a relatively high fat content as compared to fruits and vegetables, they are more satiating. Research has found consumption of small amounts of nuts or peanut butter is linked to decreased risk of heart disease, certain kinds of cancer, gallstones, type 2 diabetes and other health problems.
One caveat, you should consume them raw or dry roasted; don't consume the nuts embalmed in the sugary or oily substances that make them delicious, but less useful for heart healthy purposes. Once exception to this is a cocoa dusted almond from Emerald.
Almonds are a good example of a nut that contains the important micronutrients you need if you want to compete at the best of your body's ability. Almonds contain (assuming a serving of 24 almonds) 163 calories, with 6 Gm of protein and 14 Gm of fat. The good news is that only 1 Gm of that fat is saturated "bad" fat. Most is mono unsaturated or "healthy" fat that helps lower LDL "bad" cholesterol and raise HDL or "good" cholesterol. Studies seem to indicate that this type of diet reduces the risk of stroke and heart disease. This serving size of almonds also contains 6 Gm of carbohydrates, but only 1 Gm of that is sugar. But, in addition, almonds are a great source of fiber, B complex vitamins (riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folate). Vitamin E is abundant at 170% of recommended daily allowance (RDA) and is an important fat soluble antioxidant used in the maintenance of cell membrane integrity. Last but not least, they are rich in minerals such as manganese, calcium, iron, zinc, magnesium, potassium, and selenium.
Although the almond is probably the best all around nut, pistachios provide many of the same benefits.
Pistachios are a good source of phyto chemicals like carotenes that are beneficial because of their antioxidant properties. They also contain Vitamin E and polyphenolic antioxidants. Pistachios like almonds contain most of the Vitamin B complex vitamins like thiamine, riboflavin, niacin, etc. Pisachios are also a rich source of minerals, i.e zinc, iron, and in particular copper (144% of RDA). Like Almonds, Pistachios contain a large amount of mono-unsaturated fats (like Oleic acid) which can reduce LDL cholesterol and raise HDL cholesterol. Because of their high protein content (an ounce of pistachios contains as much protein as one egg), eating them post work out is a good choice.
Peanuts are technically not nuts (they are legumes), but contain the same ingredients to qualify them from a functional standpoint. Peanuts are high in protein (about 7 Gm per ounce) and also contain heart healthy lipid lowering mono-unsaturated fats. Eating Peanuts (or natural based peanut butter) prior to a work out is a great source of energy. Ounce for ounce, peanuts have a higher content of bioflavanoid resveratrol than grapes which has been shown to reduce a number of maladies including cognitive decline and may help stave Alzheimer's disease through this and other vitamins like Niacin.
Walnuts are key to any diet. They contain a large amount of the antioxidants that heavy training athletes need. They also provide the highest amount of Omega-3 fatty acids of any of the nuts. One of these is alpha Linolenic Acid, which is very good at reducing the level of inflammation in the body. Several studies have shown that walnuts provide a litany of health benefits from improved heart function to reducing the incidence of diabetes to reducing the chances of certain types of cancer (prostate and breast). It is believed that most of the health benefits from walnuts result from their antioxidant and anitinflammatory effects.
Brazil nuts are large and high calorie. Because they have a high calorie count and are a great source of vitamins and minerals they are a staple food in amazonia where their fruit trees are native. The high caloric content of this nut is from the large amount of fat. Fortunately, like the other nuts discussed above, the fat in the Brazil nut is mostly mono unsaturated fats like palmitoleic acid and oleic acid. They are also rich in vitamin E. Brazil nuts are particularly noted for their very high selenium content. At 3485% of RDA for selenium, this is the best natural source for this mineral. In reality, only 1 to 2 nuts per day is all anyone really needs. Brazil nuts are also a good source of B complex vitamins and many important minerals like: copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc.
I've highlighted just a few of the best nuts; but, all have some redeeming qualities. I believe proper nutrition is a huge key in achieving big score in the Speed Strength Combine.
However, what are some of the best or perhaps easiest ways to get the micronutrients you need. Obviously, fruits and vegetables. But, if you are like me, eating large quantities of veggies, or fruit may be difficult.
Although, you must consume some amount of veggies and fruit, another alternative is to get the proper types of fats and proteins through nuts. I find nuts to be a good source of nutrition because they don't go bad and are so portable. Furthermore, because they tend to have a relatively high fat content as compared to fruits and vegetables, they are more satiating. Research has found consumption of small amounts of nuts or peanut butter is linked to decreased risk of heart disease, certain kinds of cancer, gallstones, type 2 diabetes and other health problems.
One caveat, you should consume them raw or dry roasted; don't consume the nuts embalmed in the sugary or oily substances that make them delicious, but less useful for heart healthy purposes. Once exception to this is a cocoa dusted almond from Emerald.
Almonds are a good example of a nut that contains the important micronutrients you need if you want to compete at the best of your body's ability. Almonds contain (assuming a serving of 24 almonds) 163 calories, with 6 Gm of protein and 14 Gm of fat. The good news is that only 1 Gm of that fat is saturated "bad" fat. Most is mono unsaturated or "healthy" fat that helps lower LDL "bad" cholesterol and raise HDL or "good" cholesterol. Studies seem to indicate that this type of diet reduces the risk of stroke and heart disease. This serving size of almonds also contains 6 Gm of carbohydrates, but only 1 Gm of that is sugar. But, in addition, almonds are a great source of fiber, B complex vitamins (riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and folate). Vitamin E is abundant at 170% of recommended daily allowance (RDA) and is an important fat soluble antioxidant used in the maintenance of cell membrane integrity. Last but not least, they are rich in minerals such as manganese, calcium, iron, zinc, magnesium, potassium, and selenium.
Although the almond is probably the best all around nut, pistachios provide many of the same benefits.
Pistachios are a good source of phyto chemicals like carotenes that are beneficial because of their antioxidant properties. They also contain Vitamin E and polyphenolic antioxidants. Pistachios like almonds contain most of the Vitamin B complex vitamins like thiamine, riboflavin, niacin, etc. Pisachios are also a rich source of minerals, i.e zinc, iron, and in particular copper (144% of RDA). Like Almonds, Pistachios contain a large amount of mono-unsaturated fats (like Oleic acid) which can reduce LDL cholesterol and raise HDL cholesterol. Because of their high protein content (an ounce of pistachios contains as much protein as one egg), eating them post work out is a good choice.
Peanuts are technically not nuts (they are legumes), but contain the same ingredients to qualify them from a functional standpoint. Peanuts are high in protein (about 7 Gm per ounce) and also contain heart healthy lipid lowering mono-unsaturated fats. Eating Peanuts (or natural based peanut butter) prior to a work out is a great source of energy. Ounce for ounce, peanuts have a higher content of bioflavanoid resveratrol than grapes which has been shown to reduce a number of maladies including cognitive decline and may help stave Alzheimer's disease through this and other vitamins like Niacin.
Walnuts are key to any diet. They contain a large amount of the antioxidants that heavy training athletes need. They also provide the highest amount of Omega-3 fatty acids of any of the nuts. One of these is alpha Linolenic Acid, which is very good at reducing the level of inflammation in the body. Several studies have shown that walnuts provide a litany of health benefits from improved heart function to reducing the incidence of diabetes to reducing the chances of certain types of cancer (prostate and breast). It is believed that most of the health benefits from walnuts result from their antioxidant and anitinflammatory effects.
Brazil nuts are large and high calorie. Because they have a high calorie count and are a great source of vitamins and minerals they are a staple food in amazonia where their fruit trees are native. The high caloric content of this nut is from the large amount of fat. Fortunately, like the other nuts discussed above, the fat in the Brazil nut is mostly mono unsaturated fats like palmitoleic acid and oleic acid. They are also rich in vitamin E. Brazil nuts are particularly noted for their very high selenium content. At 3485% of RDA for selenium, this is the best natural source for this mineral. In reality, only 1 to 2 nuts per day is all anyone really needs. Brazil nuts are also a good source of B complex vitamins and many important minerals like: copper, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc.
I've highlighted just a few of the best nuts; but, all have some redeeming qualities. I believe proper nutrition is a huge key in achieving big score in the Speed Strength Combine.
Diet for the athlete-the macronutrients
To compete at the highest level that your body is capable requires that you provide it with the proper building blocks of nutrients. Your diet is more than just fuel for energy output during exercise or competition, but, also must provide the necessary chemicals for repair, maintenance and ongoing metabolic activities. A nutritional diet is divided between the macronutrients and the micronutrients. Macronutrients include proteins, carbohydrates, and Fats. Micronutrients are the vitamins and minerals.
Their is much confusion about how much protein one should consume, how much fat, and what percent of your diet should be carbohydrates. In general, those attempting to gain lean muscle mass, particularly in the early phase, when most gains in strength are made and the intent is to add muscle mass, protein is consumed at 1.2 to 1.7 g/kg of body weight each day [see calculator]. This can be difficult to achieve in some diets and must often be achieved by using a protein shake supplement. Whey protein powder is one of the most popular forms of protein as it is easily digested and rapidly absorbed into the blood stream from the gut. Thus, it is ideal to consume directly after an intense work out session. Obviously, high protein intake without vigorous exercise can result in this protein being simple converted into fat, which the body readily does when there is no better use for it. The amount of protein as a percentage of total energy intake is recommended to be between 10% and 35%. For the athlete, especially the athlete looking for gains in strength, the higher end of 35% of consumed calories should be the target.
Fatty acids are critical to a successful diet and for maintenance of the body. The real issue is the quality or type of fatty acids consumed by the typical american. Fat consumption should comprise 20 to 35% of caloric intake each day. However, 10% should be saturated, 10% polyunsaturated, and 10% monounsaturated and include sources of essential fatty acids. The ideal source of fat comes from sources such as fish which are rich in Omega-3 fatty acids, as well as nuts such as almonds and peanuts.
So how in the world do you keep track of the percentage of macronutrients you are getting in your diet? The obvious way would be to read labels and weigh food. Of course, for practical use this is less than ideal. My rule of thumb is to understand that I get carbohydrates without trouble. So, I make a conscious effort to introduce proteins into my diet. I try to eat plenty of eggs, of fantastic source of both protein (white portion) and fat (yellow portion). Eggs are also a good source of many other micronutrients.
So the quick breakdown of the Egg. The Egg white contains 6 gm of protein per egg. The yolk contains about 5.6 gm of fat, but only 1.6 gms are saturated fat, or the "bad" fat associated with heart disease. Egg yolks also contain a good amount of cholesterol. However, dietary cholesterol is not directly related to blood cholesterol levels. It appears that blood cholesterol levels are more closely linked with your genetic makeup. Lastly, the yolk contains dense quantities of Vitamin A, B12, D, E, K, zinc, calcium, DHA, and more. Consequenlty, most mornings, I try to get a large amount of eggs into my breakfast, while avoid carbohydrates.
Their is much confusion about how much protein one should consume, how much fat, and what percent of your diet should be carbohydrates. In general, those attempting to gain lean muscle mass, particularly in the early phase, when most gains in strength are made and the intent is to add muscle mass, protein is consumed at 1.2 to 1.7 g/kg of body weight each day [see calculator]. This can be difficult to achieve in some diets and must often be achieved by using a protein shake supplement. Whey protein powder is one of the most popular forms of protein as it is easily digested and rapidly absorbed into the blood stream from the gut. Thus, it is ideal to consume directly after an intense work out session. Obviously, high protein intake without vigorous exercise can result in this protein being simple converted into fat, which the body readily does when there is no better use for it. The amount of protein as a percentage of total energy intake is recommended to be between 10% and 35%. For the athlete, especially the athlete looking for gains in strength, the higher end of 35% of consumed calories should be the target.
Fatty acids are critical to a successful diet and for maintenance of the body. The real issue is the quality or type of fatty acids consumed by the typical american. Fat consumption should comprise 20 to 35% of caloric intake each day. However, 10% should be saturated, 10% polyunsaturated, and 10% monounsaturated and include sources of essential fatty acids. The ideal source of fat comes from sources such as fish which are rich in Omega-3 fatty acids, as well as nuts such as almonds and peanuts.
So how in the world do you keep track of the percentage of macronutrients you are getting in your diet? The obvious way would be to read labels and weigh food. Of course, for practical use this is less than ideal. My rule of thumb is to understand that I get carbohydrates without trouble. So, I make a conscious effort to introduce proteins into my diet. I try to eat plenty of eggs, of fantastic source of both protein (white portion) and fat (yellow portion). Eggs are also a good source of many other micronutrients.
So the quick breakdown of the Egg. The Egg white contains 6 gm of protein per egg. The yolk contains about 5.6 gm of fat, but only 1.6 gms are saturated fat, or the "bad" fat associated with heart disease. Egg yolks also contain a good amount of cholesterol. However, dietary cholesterol is not directly related to blood cholesterol levels. It appears that blood cholesterol levels are more closely linked with your genetic makeup. Lastly, the yolk contains dense quantities of Vitamin A, B12, D, E, K, zinc, calcium, DHA, and more. Consequenlty, most mornings, I try to get a large amount of eggs into my breakfast, while avoid carbohydrates.
Tuesday, April 16, 2013
Optional Speed Events: Broad Jump and 60 yard Shuttle
The Broad Jump is probably the simplest event requiring the least amount of time. It is, however, a great test of explosiveness and lower body strength. This is a quick and easy test of pure athleticism and thus a part of the NFL combine. The NFL combine record in the broad jump is an incredible 139" (almost 12 ').
check out this video of his performance and notice the incredible explosiveness combined with great flexibility.
The 60 yard shuttle is the event that seems to be most skipped at the NFL combine. While virtually all of the athletes run the 40 yard dash, only a few at the skilled positions run the 60 yard shuttle. This event tests quickness, but also tests conditioning. This event requires quickness, leg strength, flexibility and excellent balance. I searched and could not find a single video posted of this event at the NFL combine, but here is a video link showing a super fast time. Notice, the competitor has to touch the line each time.
Start the time on the first move of the runner. You get three attempts taking your best time.
check out this video of his performance and notice the incredible explosiveness combined with great flexibility.
The 60 yard shuttle is the event that seems to be most skipped at the NFL combine. While virtually all of the athletes run the 40 yard dash, only a few at the skilled positions run the 60 yard shuttle. This event tests quickness, but also tests conditioning. This event requires quickness, leg strength, flexibility and excellent balance. I searched and could not find a single video posted of this event at the NFL combine, but here is a video link showing a super fast time. Notice, the competitor has to touch the line each time.
Start the time on the first move of the runner. You get three attempts taking your best time.
Monday, April 15, 2013
Speed Events: The 40 yards and 400m.
The 40 yard dash is the premiere event at the NFL combine. It is a measure of speed with some emphasis on quickness as the faster the start, the lower the time. This event also is a measure of explosiveness, leg strength, flexibility and quickness.
In the Speed Strength Combine, there is no requirement for electronic timing. The only requirements are as follows:
1) minimal wind (no actual wind speed gauge is required)
2) performed on the football field from goal line to 40 yard line (turf or grass)
3) Any shoe you want to use.
4) Timing should be done by two different people simultaneously, and take the average.
5) Timer starts are first movement and ends when first body part crosses the 40 yard line.
You should take three attempts.
Obviously, these rules are self policed. However, for those who are in the top 5% of overall scores, a video must be submitted via you tube (or other means) to be qualified and recognized.
Cheating really makes no sense since the objective of this competition is to find out how you compare to others and to see how fast you are. Cheating hinders that objective and there is NO reward for the fastest 40.
The fastest 40 yard dash electronically timed was by Chris Johnson. see here.
The 400m is similar. This event is run on a track and is 1 lap on the inside lane. Only one timer is required and time is to the nearest second. Any shoe type (including spikes) is fine to wear.
This event tests speed, flexibility, anaerobic capacity, but also aerobic capacity. This race is also a test of a competitors mental toughness, and conditioning. This is not event you should attempt all out if you are not sure you are in good physical shape as it will stress the cardiovascular system to its absolute maximum.
The world record in this event is 43.18s held by Michael Johnson. Times in the sub 45s area are absolutely mind boggling for those who do not run track. So be prepared to see a significantly slower time for yourself.
Here is Michael Johnson in Atlanta.
Please post your times on the web enabled score sheet:
In the Speed Strength Combine, there is no requirement for electronic timing. The only requirements are as follows:
1) minimal wind (no actual wind speed gauge is required)
2) performed on the football field from goal line to 40 yard line (turf or grass)
3) Any shoe you want to use.
4) Timing should be done by two different people simultaneously, and take the average.
5) Timer starts are first movement and ends when first body part crosses the 40 yard line.
You should take three attempts.
Obviously, these rules are self policed. However, for those who are in the top 5% of overall scores, a video must be submitted via you tube (or other means) to be qualified and recognized.
Cheating really makes no sense since the objective of this competition is to find out how you compare to others and to see how fast you are. Cheating hinders that objective and there is NO reward for the fastest 40.
The fastest 40 yard dash electronically timed was by Chris Johnson. see here.
The 400m is similar. This event is run on a track and is 1 lap on the inside lane. Only one timer is required and time is to the nearest second. Any shoe type (including spikes) is fine to wear.
This event tests speed, flexibility, anaerobic capacity, but also aerobic capacity. This race is also a test of a competitors mental toughness, and conditioning. This is not event you should attempt all out if you are not sure you are in good physical shape as it will stress the cardiovascular system to its absolute maximum.
The world record in this event is 43.18s held by Michael Johnson. Times in the sub 45s area are absolutely mind boggling for those who do not run track. So be prepared to see a significantly slower time for yourself.
Here is Michael Johnson in Atlanta.
Please post your times on the web enabled score sheet:
Sunday, April 14, 2013
What pro athlete would most excel in the Speed Strength Combine?
See the first blog to find out what the SS combine comprises.
Bo Jackson is likely to be the pro athlete to achieve the greatest score in this combine. While I don't have data on how much he lifted, by extrapolating and using conservative numbers when doing so we can see that he would have produced an eye popping score of well over 300 pts. To understand how other worldly this score is, understand that getting a score over 200 pts would likely put you in the elite athlete category.
Event 1: Bench Press-425 lbs (likely more than this). He did not lift weights prior to college. His room mate state that Bo Benched 400 lbs without having worked out prior.
Event 2: Dead Lift-I could find no data on this for him. It is likely that he never even attempted this. However, given his incredible strength, he could likely have pulled at least 500 lbs without to much trouble.
Event 3: Squat-Once again, I have no data on this, so I will go conservative guess 425 lbs. Likely, he would have been able to do much more.
Speed events:
40 year dash- Bo ran a hand clocked 4.12 s at the NFL combine in 1986. This is THE fastest time on record. However, because it was not electronic, it has an asterisk. Either way, this is incredibly fast by any measure.
400m- Bo has a clocked time in the 100m of 10.44 s. Using a web based calculator we can estimate his time in the 400m. The time calculated is 45.41s. This, of course is incredibly fast and since Bo was not a 400m runner, we will be conservative and bring that back to 47 s.
60 yard shuttle: I have no time in this event for Bo. Using times typical of running backs we can guess that he would have done at least 11.6 s. This is in the middle of the running backs at the 2012 combine.
This produces a score in the Speed Strength Combine of 314.32 pts. If he were to train specifically for this competition, he would probably break 350 if not 375 pts. Truly, mind boggling.
The Press and The Squat
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The overhead press is one of the optional lifts in the strength portion of the combine.This lift test upper body strength in particular the shoulders. As the other lifts, this lift is scored based on a standard: 146 lbs.
The proper form for this lift is important. Please go here for a review of how your lift should look.
If you feel you have trouble with your shoulders, or otherwise don't feel that you can perform this lift, then you may elect not to perform it or not include your score. You can choose instead to do the squat.
The Squat is no doubt one of the best exercises in the weight room, and bar none the best leg exercise. The standard against which you will be scored is 285 lbs. To be counted, you must go deep enough so that your legs are nearly parallel with the floor. see here.
The overhead press is one of the optional lifts in the strength portion of the combine.This lift test upper body strength in particular the shoulders. As the other lifts, this lift is scored based on a standard: 146 lbs.
The proper form for this lift is important. Please go here for a review of how your lift should look.
If you feel you have trouble with your shoulders, or otherwise don't feel that you can perform this lift, then you may elect not to perform it or not include your score. You can choose instead to do the squat.
The Squat is no doubt one of the best exercises in the weight room, and bar none the best leg exercise. The standard against which you will be scored is 285 lbs. To be counted, you must go deep enough so that your legs are nearly parallel with the floor. see here.
The Dead Lift
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The second mandatory strength lift is the Dead Lift. This lift is one of the best lifts to test overall body strength. If you have any doubt about this or whether it should be incorporated into your routine, please see this article. Pulling the weight from the floor up to the waist involves almost every muscle in some way. However, this lift predominantly trains the upper and lower back along with the glutes and hamstrings. Individuals with short legs and/or long arms have an advantage in this lift. It is also a technical lift, requiring good posture to be successful.
The standard for this lift comes from the published standards here. The standard used is 333 lbs which closely corresponds with that of a male weighing 198 lbs who is classified as intermediate fitness.
Your score is calculated the same as that of the bench press. Assume you dead lift 340 lbs, your score would be 340-333/333*100=2.1% or 2.1 points. Once again, lighter competitors are at a disadvantage in this category as there is no consideration of the competitors weight.
Competitors can rack up large scores in this lift since those that train this lift can often lift very heavy amounts in the dead lift. For example the current WR in the dead lift is: 1015 lb. This was achieved without the aid of a powerlifting suit (raw). Lifting this weight would earn 204 pts, which is more points than many athletic and fit competitors can total after tallying six events. So, do not neglect this lift if you want to be competitive in the speed strength combine.
In the Speed Strength combine, body suits are not permitted, however, wrist straps are NOT forbidden. To perform the lift correctly you must lock out your body completely. See this article if you have any doubts about including the dead lift in the combine.
The second mandatory strength lift is the Dead Lift. This lift is one of the best lifts to test overall body strength. If you have any doubt about this or whether it should be incorporated into your routine, please see this article. Pulling the weight from the floor up to the waist involves almost every muscle in some way. However, this lift predominantly trains the upper and lower back along with the glutes and hamstrings. Individuals with short legs and/or long arms have an advantage in this lift. It is also a technical lift, requiring good posture to be successful.
The standard for this lift comes from the published standards here. The standard used is 333 lbs which closely corresponds with that of a male weighing 198 lbs who is classified as intermediate fitness.
Your score is calculated the same as that of the bench press. Assume you dead lift 340 lbs, your score would be 340-333/333*100=2.1% or 2.1 points. Once again, lighter competitors are at a disadvantage in this category as there is no consideration of the competitors weight.
Competitors can rack up large scores in this lift since those that train this lift can often lift very heavy amounts in the dead lift. For example the current WR in the dead lift is: 1015 lb. This was achieved without the aid of a powerlifting suit (raw). Lifting this weight would earn 204 pts, which is more points than many athletic and fit competitors can total after tallying six events. So, do not neglect this lift if you want to be competitive in the speed strength combine.
In the Speed Strength combine, body suits are not permitted, however, wrist straps are NOT forbidden. To perform the lift correctly you must lock out your body completely. See this article if you have any doubts about including the dead lift in the combine.
The Bench Press
If you are new to this blog please see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
The first mandatory lift is the bench press. This tests upper body strength, particularly the chest and shoulders with the triceps playing an important role. Your score in this event is based on your one repetition maximum (1 RM). If you feel that you are unable to, or do not want to perform one maximal rep, you may use the 1 RM calculator on the web (click here). However, the calculator will only allow an input up to 7 repetitions.
The first mandatory lift is the bench press. This tests upper body strength, particularly the chest and shoulders with the triceps playing an important role. Your score in this event is based on your one repetition maximum (1 RM). If you feel that you are unable to, or do not want to perform one maximal rep, you may use the 1 RM calculator on the web (click here). However, the calculator will only allow an input up to 7 repetitions.
In order for you to count your repetitions, you must maintain do repetitions that touch your chest, you cannot bounce off your chest if repping, and you must lock out your arms after each repetition. Although, ideally you should not arch your back, this is not explicitly forbidden for this contest.
The standard is 213 lb. This is based upon the chart here. Look at a male weighing 198 lb who is in the intermediate classification. Your score is based on a pure percentage deviation from this weight. If you press 223 lbs, then your score would be (213-223)/213*100=4.69% earning you 4.69 pts.
For the strength categories, your weight does not add into the calculation. Therefore, lighter males do have a disadvantage when compared to heavier individuals. However, this can be made up in the speed events. See how they are calculated.
This is a mandatory lift.
Saturday, April 13, 2013
How to compete and Who competes?
If you are new to this blog see first post: http://speedstrengthcombine.blogspot.com/2013/04/the-competition-events.html
To compete post your lifts: I will keep a running tally of the top scores and this will evolve as time goes on and more scores come in.
Post in the comments: your 1 RM (or how many reps up to 7 at a particular weight) in the Bench, Dead Lift and either the Squat or the Military Press (done standing pressing the bar up from resting on your chest over your head see pic). Post your 40 yard dash time, 400 m time and either your broad jump distance (in inches) or our 5-10-5 shuttle time. Or use the web based calculator to submit scores or just what you might score. Here is the link:
https://docs.google.com/spreadsheets/d/18JdYNWfjXczInqM5LNx45P_WtzNX0ACtEdwkOop6kag/edit?usp=sharing
By posting scores from data submitted via this blog, any individual competitor can compete with anyone of any age or gender (there is an algorithm that accounts for female competitors) in the world who has posted their results. Of course, anyone can lie about their lifts and times in events, but such a thing would be pointless as their is no reward to those with the top scores. The objective is simply for competitors to have a goal to shoot for, see how they compare with competitors around the world who fall into their same social stratus and so on. As scores are posted, and a large number of scores are tallied, top competitors will be featured. Those in the top 5% of scores will be required to submit a link to a youtube video proving their scores. A video of each event will be required. Obviously, this will not be fool proof in weeding out those who might still feel the desire to misrepresent their lifts or times, it will make it less likely to be rampant. In addition, it will serve as a platform for those who do achieve phenomenal scores to be featured and gain some minor degree of notoriety for their achievements and hard work. More details on what information will be required to be posted in the top 5% will be forthcoming as the competition evolves. One objective is to avoid including professional or semi professional athletes in this competition. However, while I doubt professional athletes would be drawn to this type of competition, there is no foolproof method to exclude a professional athlete from competing.
To compete post your lifts: I will keep a running tally of the top scores and this will evolve as time goes on and more scores come in.
Post in the comments: your 1 RM (or how many reps up to 7 at a particular weight) in the Bench, Dead Lift and either the Squat or the Military Press (done standing pressing the bar up from resting on your chest over your head see pic). Post your 40 yard dash time, 400 m time and either your broad jump distance (in inches) or our 5-10-5 shuttle time. Or use the web based calculator to submit scores or just what you might score. Here is the link:
https://docs.google.com/spreadsheets/d/18JdYNWfjXczInqM5LNx45P_WtzNX0ACtEdwkOop6kag/edit?usp=sharing
By posting scores from data submitted via this blog, any individual competitor can compete with anyone of any age or gender (there is an algorithm that accounts for female competitors) in the world who has posted their results. Of course, anyone can lie about their lifts and times in events, but such a thing would be pointless as their is no reward to those with the top scores. The objective is simply for competitors to have a goal to shoot for, see how they compare with competitors around the world who fall into their same social stratus and so on. As scores are posted, and a large number of scores are tallied, top competitors will be featured. Those in the top 5% of scores will be required to submit a link to a youtube video proving their scores. A video of each event will be required. Obviously, this will not be fool proof in weeding out those who might still feel the desire to misrepresent their lifts or times, it will make it less likely to be rampant. In addition, it will serve as a platform for those who do achieve phenomenal scores to be featured and gain some minor degree of notoriety for their achievements and hard work. More details on what information will be required to be posted in the top 5% will be forthcoming as the competition evolves. One objective is to avoid including professional or semi professional athletes in this competition. However, while I doubt professional athletes would be drawn to this type of competition, there is no foolproof method to exclude a professional athlete from competing.
Speed Strength Combine Blog overview
The Speed Strength Combine, in this first iteration, was conceived as a motivating force for men and women who are older than 30 years old, working or going to school full time, but love fitness in their limited free time. This blog is dedicated to allowing a those who want to add the motivating force of competition to their workouts. The blog will create a space for those who want to compete to post their scores in the different events and compare with others around the world. The blog will explain what the Speed Strength combine is, how it is scored, how the events are to be performed, how to get a score, the rationale behind having this competition, and continued updates on how to improve in each category in terms of the technical aspects of performing the event as well as the proper training techniques that will allow a competitor to reach their highest potential.
The Speed Strength Combine levels the competitive playing field so all body types can compete in the same arena to see who is keeping in shape, who is making gains, and see who is the overall most athletic among us.
So please follow along and post your times and lifts to see how you compare and discover what fitness category you fall into!
The Speed Strength Combine levels the competitive playing field so all body types can compete in the same arena to see who is keeping in shape, who is making gains, and see who is the overall most athletic among us.
So please follow along and post your times and lifts to see how you compare and discover what fitness category you fall into!
Speed Strength Combine: The competition
Competition steels the mind, narrows the focus, and allows us to reach our true potential. Going to the gym everyday for the sole purpose of "staying fit" or "getting in shape" with no other firm goal, typically results in us getting into a rut. You tell yourself, that, "at least I'm here". And while this is true, how often do you look back over time and realize that you are just going through the motions, your progress has stalled, and you have reached plateaus that become less over time as you age, as the responsibilities of home and work press upon you and take precedence. Having a competition in our future, gives you a psychological advantage; puts you in a mental state of mind that can allow you to kick your workouts into another gear that you probably had forgotten you had. So compete in something; anything if you really want to be serious about your workouts.
The Speed Strength Combine is that: a competition. Your goal is to score more points than the next guy. To do that, you have to put forth the effort, have the mental toughness, and the durability of a competitive athlete.
The events include two required strength lifts (Bench and Dead Lift) and one optional lift (Squat or Standing military press). The Speed events include two required running events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
The strength events are scored against standards and is computed by a computer score sheet. The standard used is somewhat unimportant, since it is the same for all competitors. However, I have chosen to use published standards for weightlifting to put into context the score achieved. The source for the strength events can be found here. I recommend going over to the link to understand the standards and the classifications. This classification system is what is used in the competition to classify each competitor not only in each event, but overall. Using the grid, the standard for all of the strength competitions is the weight that can be lifted by a man weighing 180 lbs who is in the intermediate classification. As example, for the bench press, an male weighing 180 lbs who is intermediate in his training can lift 200 lbs as a 1 rep max.
The score achieved in a particular strength event is based on the percentage difference from the standard. Therefore, if the standard is 200 lbs, and a competitor lifts 200 lbs, they would score 0 points for this event. If the competitor benched 10% more than this weight (for a 1 rep max), then they would gain ten points in this event.
It should be noted that a competitors weight does not enter into the calculation of their score, however, when determining a classification, it does matter. The classifications include: Untrained, Novice, Intermediate, Advanced, and Elite.
The scores in each of three strength events are tallied. The same strategy is utilized in the Speed (conditioning) events. A standard is determined for each of the required and elective (optional) events, and the percent deviation from this standard determines the competitors score. In the running events (40 yard dash, 400m run, and shuttle run), there is a moving standard. The standard times are incrementally increased to compensate for age. In this way, a 45 year old can compete head to head with a 35 year old and have a score that is representative of their fitness level accounting for age. This allows a 35 year old to compete head to head with a 50 year old using the same scoring tool.
At the end of the competition, 6 events have been completed (2 required in both the strength and speed and 1 optional event in the strength and speed category). A total score is tallied using the above described method, and the competitor with the most points wins.
The competition then allows the strong man to compete against the swift man head to head. A very strong competitor who gains strength at the expense of flexibility and speed, may lose out to a weaker individual who can demonstrate superior speed.
The Speed Strength Combine is that: a competition. Your goal is to score more points than the next guy. To do that, you have to put forth the effort, have the mental toughness, and the durability of a competitive athlete.
The events include two required strength lifts (Bench and Dead Lift) and one optional lift (Squat or Standing military press). The Speed events include two required running events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
The strength events are scored against standards and is computed by a computer score sheet. The standard used is somewhat unimportant, since it is the same for all competitors. However, I have chosen to use published standards for weightlifting to put into context the score achieved. The source for the strength events can be found here. I recommend going over to the link to understand the standards and the classifications. This classification system is what is used in the competition to classify each competitor not only in each event, but overall. Using the grid, the standard for all of the strength competitions is the weight that can be lifted by a man weighing 180 lbs who is in the intermediate classification. As example, for the bench press, an male weighing 180 lbs who is intermediate in his training can lift 200 lbs as a 1 rep max.
The score achieved in a particular strength event is based on the percentage difference from the standard. Therefore, if the standard is 200 lbs, and a competitor lifts 200 lbs, they would score 0 points for this event. If the competitor benched 10% more than this weight (for a 1 rep max), then they would gain ten points in this event.
It should be noted that a competitors weight does not enter into the calculation of their score, however, when determining a classification, it does matter. The classifications include: Untrained, Novice, Intermediate, Advanced, and Elite.
The scores in each of three strength events are tallied. The same strategy is utilized in the Speed (conditioning) events. A standard is determined for each of the required and elective (optional) events, and the percent deviation from this standard determines the competitors score. In the running events (40 yard dash, 400m run, and shuttle run), there is a moving standard. The standard times are incrementally increased to compensate for age. In this way, a 45 year old can compete head to head with a 35 year old and have a score that is representative of their fitness level accounting for age. This allows a 35 year old to compete head to head with a 50 year old using the same scoring tool.
At the end of the competition, 6 events have been completed (2 required in both the strength and speed and 1 optional event in the strength and speed category). A total score is tallied using the above described method, and the competitor with the most points wins.
The competition then allows the strong man to compete against the swift man head to head. A very strong competitor who gains strength at the expense of flexibility and speed, may lose out to a weaker individual who can demonstrate superior speed.
Friday, April 12, 2013
The NFL combine: what are they looking for and why?
The NFL scouting combine (formally known as the National Invitational Camp [NIC]) was initiated in 1982 with 168 attendees. Today it is held annually in Indianapolis Indiana as it has since 1987 with the sole goal of gathering information about prospective NFL draftees.
Most commonly known for its physical assessment with events such as the 40 yard dash being highlighted, the NFL combine also includes evaluation of prospective NFL players' psychological and intellectual capacities via interviews and actual written tests. This evaluation is completed over 4 days. Over those four days, complete medical examination occurs in addition to the various testing. The physical portion occurs on days 3 and 4 and includes the Bench Press where 225 lbs is pressed until failure. The next day is the field testing and different stations are tested depending on position. These events include the vertical jump and broad jump to test lower body strength and explosiveness which are critical in every position in football. The running events include the 40 yard dash, the 3-cone drill and the shuttle run. These events test, quickness, agility, flexibility, balance and pure speed.
To be sure, some of the best athletes in the world perform at this event and thus, provide a lofty benchmark for us, the mere weekend athletes to measure ourselves against. Therefore, The Speed Strength Combine utilizes actual times from these events as a standard from which all scores are computed for those who want to compete.
Most commonly known for its physical assessment with events such as the 40 yard dash being highlighted, the NFL combine also includes evaluation of prospective NFL players' psychological and intellectual capacities via interviews and actual written tests. This evaluation is completed over 4 days. Over those four days, complete medical examination occurs in addition to the various testing. The physical portion occurs on days 3 and 4 and includes the Bench Press where 225 lbs is pressed until failure. The next day is the field testing and different stations are tested depending on position. These events include the vertical jump and broad jump to test lower body strength and explosiveness which are critical in every position in football. The running events include the 40 yard dash, the 3-cone drill and the shuttle run. These events test, quickness, agility, flexibility, balance and pure speed.
To be sure, some of the best athletes in the world perform at this event and thus, provide a lofty benchmark for us, the mere weekend athletes to measure ourselves against. Therefore, The Speed Strength Combine utilizes actual times from these events as a standard from which all scores are computed for those who want to compete.
Wednesday, April 10, 2013
The competition: Events
To assess one's overall fitness there are a number of factors to consider. Typically, the common recreational athlete considers how long they can do some activity (biking, running, swimming, etc.) The focus is typically on duration. However, this often misses the true mark of one's athleticism. Certainly, endurance is important. But, it is only one side of the fitness coin. The other, often neglected, side of the fitness coin is (at least by the recreational athlete) is pure strength and speed. In reality, most sports rely more on this facet of fitness than on endurance. Baseball, football, soccer, hockey, tennis, and many of the track and field events rely predominantly on explosiveness or raw power.
Therefore, the Speed and Strength Combine seeks to include events that measure these two aspects of fitness perfectly. The strength events include: Bench press, Squat, Dead Lift and standing military press. However, the competition requires only three lifts be performed (2 required and 1 optional). The required lifts are Bench Press and Dead Lift, and the optional lifts are the Squat and the Overhead Press. The strength events in this way are evaluating all major muscle groups: Deltoids, trapezoid, latissimus dorsi, quads, hamstrings, glutes, triceps, biceps, pecs, abdominal and lower back.
Power or speed is tested by the field events: As in the Strength event there are two required events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
While these events are specifically chosen to test speed and strength, they also test one's flexibility and joint health. A score is generated from each lift and this tally is then used to produce a raw score that can then be used to classify the competitor into one of 5 fitness categories: untrained, novice, intermediate, advanced, or elite.
I've been doing this combine with friends for the last two years every six months. It is great for motivation, but also camaraderie and friendly competition. We reconvene every six months to see who has trained and who hasn't. Where do you fit in?
Now why did I come up with this competition? Why go to the effort???...
Therefore, the Speed and Strength Combine seeks to include events that measure these two aspects of fitness perfectly. The strength events include: Bench press, Squat, Dead Lift and standing military press. However, the competition requires only three lifts be performed (2 required and 1 optional). The required lifts are Bench Press and Dead Lift, and the optional lifts are the Squat and the Overhead Press. The strength events in this way are evaluating all major muscle groups: Deltoids, trapezoid, latissimus dorsi, quads, hamstrings, glutes, triceps, biceps, pecs, abdominal and lower back.
Power or speed is tested by the field events: As in the Strength event there are two required events (40 yd dash and 400m run) and one optional event (either the broad jump or the 5-10-5 shuttle).
While these events are specifically chosen to test speed and strength, they also test one's flexibility and joint health. A score is generated from each lift and this tally is then used to produce a raw score that can then be used to classify the competitor into one of 5 fitness categories: untrained, novice, intermediate, advanced, or elite.
I've been doing this combine with friends for the last two years every six months. It is great for motivation, but also camaraderie and friendly competition. We reconvene every six months to see who has trained and who hasn't. Where do you fit in?
Now why did I come up with this competition? Why go to the effort???...
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