supplements: Creatine monohydrate

Creatine Monohydrate

Creatine Monohydrate has been shown in multiple studies to improve exercise performance and thus is a staple supplement for many athletes.  The theory behind its beneficial effects is related to rapid energy use in the cell.  The most proximate energy molecule in the cell is ATP.  However, stores of ATP on standby for use will allow about 5 to 10  seconds  of maximal work before being depleted. Once this happens, the cell looks to creatine monophosphate to transfer additional phosphate groups to adenine di phosphate (ADP) to acquire more ATP.  This translates into a few extra reps when lifting weights, or  several additional seconds of output in other exercises like running, swimming or biking.  All of us naturally have a supply of creatine phosphate to support energy when our ATP is consumed in a maximal effort.  By supplementing with extra creatine, our cells can load up with additional phosphate (bound to creatine), allowing us to push our work outs to the next level.  More vigorous workouts translates into bigger gains.  Therefore, creatine is not a supplement that works immediately.  It works over weeks and weeks of improved workouts.  Therefore, supplementing with creatine while not really pushing yourself in the gym is likely to make little to no difference in your progress or performance.

Some advocate loading for 1 week with 15 to 20 G of creatine a day.  This will bring your cells to saturation more quickly, however, it is reasonable to take a maintenance dose (between 5 to 10 G per day) to start, and slowly after 20 to 28 days, your body will be saturated to the same degree as loading the first week.  There is some evidence that getting creatine inside the cells requires insulin.  Therefore, many advocate taking a high glycemic carbohydrate in conjunction with creatine to ensure maximal cellular uptake.  A good example of a high glycemic carb (one that induces a very intense insulin spike) is a potato.  Table sugar, glucose and dextrose are also examples.  Fructose, the sugar in fruits like apples (also part of sucrose or table sugar) has a very low glycemic index of only 19 and would NOT  be a good choice if the goal is to stimulate the uptake of creatine into the cells via an insulin surge.

Many also advocate cycling creatine, i.e. supplementing for 1 and half to 3 months and then going off creatine for a month.  There is no research to advocate either for or against this practice.  However, creatine does pull water into the cells along with it via an osmotic gradient.  Therefore, careful attention to hydration is important and it is reported that not maintaining hydration may be the cause of muscle cramps.

I prefer at this point the product from Transparent labs.  As usual, their product contains clearly labeled packaging so that you know exactly what you are getting.  In addition to Creatine monohydrate, they also include HMB (beta-hydroxy-beta-methylbutyrate), 2 G.  On their website, there is a link to a study that showed a small improvement in lower body strength in resistance trained men after 9 weeks when supplementing with HMB 3 G per day.  Other studies have also shown a small increase in fat-free mass (i.e. lean muscle mass) with supplementation with HMB. What is still not clear is whether this improvement would occur in men already supplementing with creatine monohydrate.  Another study in college aged participants showed that 3 G per day of HMB supplementation improved maximal oxygen consumption (a measure of aerobic capacity) by a small amount.

The Transparent Labs creatine also contains Bioperine, which is a black pepper fruit extract.  It purports to have clinical studies that verify that it can significantly enhance the intestinal absorption of supplements such as creatine monohydrate.  No studies were listed on the web site of Transparent labs for this claim however.

Supplements: The Pre work out supplement

The pre work out complex-What you need to know

The goal of consuming a pre workout supplement is to optimize your internal natural physiology for a vigorous workout.  This entails gearing up the nervous system as well as readying the cardiovascular system for high intensity training.

I have spend a reasonable amount of time researching out the best pre workout.  Currently, my pre work out of choice is by Transparent Labs and is name preserves bulk.  Transparent labs actually has three main pre work out formulas that vary slightly.  The other two are pre series stim free (which contains no stimulants) and pre series lean (contains other ingredients to aid in fat burning).

I'm going to focus on what you need in a pre work out and how the pre series bulk from Transparent lab meets that need.

I'm data driven, and so if the ingredient hasn't been studied in human trials and shown to have benefit, there is little reason to spend your money on it.  The following ingredients have been show to have positive effects in human trials to improve exercise capacity or performance.

1.  CITRULLINE:  As one of the most common pre workout ingredients, citrulline, an amino acid (often interchangeable with L-arginine), is effective in stimulating nitric oxide production and improving muscular endurance.

As it relates to muscular endurance, one citrulline malate study states, “…Citrulline malate might be useful to increase athletic performance in high-intensity anaerobic exercises with short rest times and to relieve post exercise muscle soreness.” Clinically effective doses of citrulline have been shown to be between 6 and 8 grams per day.  

• Pre series Bulk-Citrullline 6 G per serving 

2. BETA ALANINE: As a naturally occurring amino acid, research shows that pre workout supplements with beta-alanine provide a trove of benefits.One beta-alanine study states that, “Chronic BA (beta-alanine) supplementation may further enhance HIIT (high intensity interval training), improving endurance performance and lean body mass”.Further studies support that beta-alanine supplementation can help to minimize workout-induced fatigue and even increase lean mass.A collaboration of 23 exercise tests including supplementation with beta-alanine found clinical dosages to range between 2.6 and 6.4 grams per day.
From bodybuilding.com-several benefits supported by actual scientific studies include:

1. Boosts explosive muscular strength and power output.
2. Increases muscle mass.
3. Boosts muscular anaerobic endurance.
4. Increases aerobic endurance.
5. Increases exercise capacity so you can train harder and longer.

It's important to understand that beta alanine is naturally found in protein rich foods such as chicken, beef, pork, etc.  It comes part of a dipeptide found in meat such as carnosine.  In fact, the goal of supplementation with Beta Alanine is to boost intracellular carnosine levels in order to decrease the acidic environment resulting from a vigorous workout.  It has become evident that currently a great way to boost intracellular carnosine levels is with beta alanine supplementation. 

• Pre series Bulk-Beta Alanine 4 G per serving.

3. Branched Chain Amino Acids (BCAA): 

• Improving performance-There has been several studies that indicate that indeed exercise performance is improved in those consuming supplemental BCAA (Valine, Leucine, and Isoleucine).  However, other studies have not been able to demonstrate this.  In all likelihood the performance enhancement benefit from BCAAs is probably small taking all of the studies together.

• Reducing muscle breakdown/Enhanced recovery-Several studies have demonstrated that individuals supplementing with BCAAs do indeed suffer less delayed muscle soreness after heavy weightlifting compared to those who are not.  A 2006 study concluded that the intake of BCAA may promote an anabolic hormone profile (causing muscle repair after workouts) while also decreasing the likelihood of training-induced muscle damage.

BCAAs are obtained naturally through meat, dairy and legumes. In fact, a balanced diet  likely contain enough BCAAs that supplementation may not be necessary even in an individual with an intense exercise regimen.  BCAA were consumed as a 5 G load prior to squats in the trial that showed that BCAA decrease muscle soreness after exercise. This could serve as an indicator as a reasonable amount to supplement.  Certainly no more than this is required in someone with a balanced diet.

• Preseries Bulk-BCAAs 4 G per serving 

4. BETAINE (TMG):  A compound typically found in plants (like beets) has been confirmed by multiple studies to support benefits like increased strength, improved muscle endurance, and increases in the human growth hormone IGF-1.  One betaine study specifically states that, “…Betaine supplementation results in a moderate increase in total repetitions and volume load in the bench press exercise, without favorably impacting other performance measures.”    These same studies also indicate clinically effective dosages to be between 1.25 and 2.5 grams per day.  It has also been used as a supplement in animal feeds for decades, in order to make pigs, chickens, and salmon healthier and more resilient. It has also been used as a supplement in animal feeds for decades, in order to make pigs, chickens, and salmon healthier and more resilient.  One of the first studies to look into betaine's performance-supporting effects was done in my old lab at the University of Connecticut in 2010. The UCONN researchers found that weight-trained athletes taking 1.25 grams of betaine twice per day increased their muscle strength by 25 percent, and their muscle power by 20 percent. They also determined that betaine significantly increased markers for muscle protein synthesis following a workout as compared to the placebo.  The best natural way to obtain betaine in the diet is spinach (I guess the old popeye cartoon was on to something) and quinoa.  It is estimated that normally we get 1 to 2 G of betaine in a normal healthy diet.  But supplementation can be important since we tend to lose betaine in our sweat.  

• Preseries Bulk-Betaine 2.5 G per serving

I've focused on the ket ingredients that you want to have in a pre workout.  Here are the additional ingredients in Preseries Bulk pre workout formula:

1. Taurine
2. N-acetyl L-taurosin
3. Choline bitartrate
4. L-theanine
5. Caffeine anhydrous (180mg)
6. Mucuna Pruriens
7. L-norvaline
8. Synephrine
9. Hordenine
10. Bioperine
11. Vit D3 (3000 IU)
12. Zinc (30mg)
13. Boron (5mg)

One supplement that is not contained in Pre series Bulk is creatine.  I'll devote another article on creatine and how to optimize your supplementation with it.

Remember, check out the Speed Strength Combine video, and enter your stats here.

Anatomy of the 400 m run

The 400 m run is one of two mandatory events in the speed portion of the Speed Strength Combine.  A breakdown of how this event should be run and what it really tests follows.  Also, an exploration of what is considered "good" is undertaken.

First of all, a little science behind the physiology of running a 400 m sprint.  This event tests speed, power, strength, flexibility, but also depending on how long it takes a runner to travel 400 meters, the anaerobic and aerobic capacities are tested as well.

Recent research looking at aerobic versus anaerobic energy systems in trained athletes found that in the 400 meters, males got only about 40% of their energy during the race from the aerobic system (60% from the anaerobic system).  Therefore, in running the 400 meters, a significant amount of aerobic conditioning is required.  Aerobic energy systems are very efficient in that ATP (molecular biologic energy) is produced in large amounts per Oxygen utilized.  Anaerobic energy systems are very inefficient.  In terms of burning calories, then, being inefficient is ideal.  Anaerobic energy systems acquire ATP from that which is stored directly in the cells (about 5 seconds worth) in the form of ATP and creatine-phosphate forms which can rapidly donate phosphate to ADP to form more ATP (another 15 to 20 seconds).  Anaerobic metabolism can also produce small amounts of ATP from glucose (glycolysis).  This can get you out to 30 to maybe 40 seconds of very high intensity energy output.  The downside to this form of ATP production is that the by product is lactate.  This lowers intracellular and blood pH, (makes a more acidic environment).  While a lower pH can result in vasodilation and improve delivery of Oxygen to tissues, as the pH drops further, enzymatic systems begin to be inhibited.  This leads to the inability to further convert raw materials (glucose) into energy.  As the ATP levels drop due to inability to maintain them, muscles fail to relax appropriately and you feel like you are running in water.  That is hitting the "wall" as it is called in longer sprints.

Studies have demonstrated that in exercise lasting longer than about 30 to 40seconds, trained athletes cross over to utilize predominantly aerobic energy systems.  In summary, to achieve the best 400 meter time possible, it is important to get a fast start and cover a good distance in the first 30 to 40 seconds.  The best sprinters easily cover more than 200 meters before they begin to move to the aerobic energy system.  The world record in the 400 meters is in just over 40 seconds.

Training can improve the recover and efficiency of the anaerobic pathways.  Anaerobic conditioning is also phenomenally effective in burning unwanted calories and producing a sleek and toned physique.  Recently, there has been a large amount of data demonstrating the benefits of High Intensity Interval Training (HITT).  For a long time the preconceived notion was that to burn fat (or lose unwanted pounds), you should work out in the aerobic threshold (about 60 to 70% of maximum capacity) over a long period.  However, HIIT, (working out in the anaerobic zone) can increases both aerobic and anaerobic capacity, burns fat, and increases VO2 max.  The incredible thing about HIIT, is that you can accomplish a lot in a little amount of time.
The Speed Strength Combine is very much a test of anaerobic fitness. Nevertheless, the training required to achieve competitive scores will indeed produce great results in aerobic conditioning as well.

My stats summer 2013-how did I do?

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!

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.

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:

• "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.

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.

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.

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.

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.

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.