www.MichaelReid.ca

FARMER'S WALK: my new quick morning work out

This is something I have started doing over the past few months and I can't believe it has taken me this long to actually do it.

Well, I do know why it has taken me a while to figure it out because what I do is so simple yet so hard.

.... the Farmer's Walk.

 

Note: not a picture of me; gloves are not needed.

Traditionally, the Farmer's Walk is an event you would see in a strongman contest.

I am certainly not the first person to praise the farmers walk. It is just so simple and sinister.

What is a "farmer's walk"?

Take a heavy weight in each hand and go for a walk.

For me, I do this at home with the two heaviest weights I have which are a 32kg and 24kg Kettlebell.

I take one in each hand and walk BUT I have a secret method.

I live on the top floor in my building, it's 80 steps down.

I take the Kettlebells, walk down the stairs, out the door and do one lap around the block which is ~300m, then back up the stairs. Once I start there is no wimping out, no elevator to take and no short cuts.

The whole thing takes me around 9-10 minutes to complete. Every time I need to put the weights down I switch around the Kettlebells.

Why do the Farmer's Walk?

- Easy to do it right; it requires a fairly low movement IQ. Can you walk? If yes, then you can farmers walk.

- Grip strength; if your forearms are not burning by the end then pick a heavier weight or go for a longer walk.

- Upper Back; it gets fried.

- Trunk Strength (see research article below)

I like doing these first thing in the morning. I am usually not a morning exercise person. My body is just to stiff for any serious movement but not stiff enough for the farmers walk.

It is a great way to start the day and if I just do this I get a little blast to my metabolism with still enough reserves left to continue training either right after the walk or later in the day.

To be honest the first time I did this I was totally fried the whole day!

The farmers walk is also a very shoulder friendly exercise, so it is great for Water Polo players, swimmers and other over head throwing athletes like Baseball or Handball.

You can also do this by holding the weight in different positions.

For example: overhead; carry only one weight; 1 overhead + 1 suitcase style; front squat/rack position; Zercher/bear hug the load; and so on.

It gets better! Here is some research.

McGill, SM, McDermott, A, and Fenwick, CMJ. Comparison of different strongman events: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res 23(4): 1148–1161, 2009

ABSTRACT

Strongman events are attracting more interest as training exercises because of their unique demands. Further, strongman competitors sustain specific injuries, particularly to the back. Muscle electromyographic data from various torso and hip muscles, together with kinematic measures, were input to an anatomically detailed model of the torso to estimate back load, low-back stiffness, and hip torque. Events included the farmer’s walk, super yoke, Atlas stone lift, suitcase carry, keg walk, tire flip, and log lift. The results document the unique demands of these whole-body events and, in particular, the demands on the back and torso. For example, the very large moments required at the hip for abduction when performing a yoke walk exceed the strength capability of the hip. Here, muscles such as quadratus lumborum made up for the strength deficit by generating frontal plane torque to support the torso/ pelvis. In this way, the stiffened torso acts as a source of strength to allow joints with insufficient strength to be buttressed, resulting in successful performance. Timing of muscle activation patterns in events such as the Atlas stone lift demonstrated the need to integrate the hip extensors before the back extensors. Even so, because of the awkward shape of the stone, the protective neutral spine posture was impossible to achieve, resulting in substantial loading on the back that is placed in a weakened posture. Unexpectedly, the super yoke carry resulted in the highest loads on the spine. This was attributed to the weight of the yoke coupled with the massive torso muscle co-contraction, which produced torso stiffness to ensure spine stability together with buttressing the abduction strength insufficiency of the hips. Strongman events clearly challenge the strength of the body linkage, together with the stabilizing system, in a different way than traditional approaches. The carrying events challenged different abilities than the lifting events, suggesting that loaded carrying would enhance traditional lifting-based strength programs. This analysis also documented the technique components of successful, joint sparing, strongman event strategies.

Basically, the research shows that with the Farmer's Walk, as well as other traditional strongman events, the trunk musculature is highly challenged. It also demonstrates that a stiffer trunk can enhance the strength output of the hips. I think this would also be the case for the shoulder joint complex and all the way down the upper and lower appendages.

I also look at this as more reason to do full body lifting exercises. For example, with the Farmer's Walk, the load is in the hands but the legs are the prime movers, everything in between the hands and the feet are being worked. If they weren't, your would not be able to maintain an upright posture.

I also learned a new term from reading this research article.

Do you know the meaning of "buttressed"?

I didn't till I looked it up, this research article was actually the first time I have seen this word. I found out it is usually used in the context of buildings and other similar structures.

but·tress  (btrs)

n.

1. A structure, usually brick or stone, built against a wall for support or reinforcement.

2. Something resembling a buttress, as:

a. The flared base of certain tree trunks.

b. A horny growth on the heel of a horse's hoof.

3. Something that serves to support, prop, or reinforce: "The law is by its very nature a buttress of the status quo" (J. William Fulbright).

tr.v. but·tressed, but·tress·ing, but·tress·es

1. To support or reinforce with a buttress.

2. To sustain, prop, or bolster: "The author buttresses her analysis with lengthy dissections of several of Moore's poems" (Warren Woessner).

source: http://www.thefreedictionary.com/buttressed

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Playing Around with a Back Bridge

Currently this is my personal feat of flexibility.

Feat

a deed notable especially for courage; an act or product of skill, endurance, or ingenuity

http://www.merriam-webster.com/netdict/feat

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Sport Mimicry in the Weightroom

I just published a post on WaterPoloTraining.net about loading a sport skill.

Examples of this would be: throwing weighted baseballs or swinging heavy golf clubs.

Although the article is written for Water Polo the implications apply to all sports.

If I can train with a heavier ball, then when I go back to the regulation size and weight I should be able to just "kill it".

It makes sense right?

Get stronger by using heavier loads doing the same motion as your sport skill, it is basic strength training science.Although this is a really good idea in many circumstances (i.e. trying to copy or mimic exactly what you do in your sport with heavier loads) it may not always be a good idea.

READ THE WHOLE ARTICLE HERE.

Thank You & Be Well,

Michael Reid, B.HE, CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Oxygen Cost of Kettlebell Swings - latest research

This is a study that has just been published:

Farrar, Ryan E; Mayhew, Jerry L; Koch, Alexander J.  Oxygen Cost of Kettlebell Swings. The Journal of Strength & Conditioning Research. 24(4):1034-1036, April 2010.

The short version of this study: Kettlebell swings are an excellent exercise for improving  your conditioning, especially when performed as a "US Department of Energy Man-Maker".

This protocol is quite simple, perform as many swings as you can in 12 minutes. The program comes from one of the best Kettlebell training books on the market today, "Enter the Kettlebell".

In the book, "Enter the Kettlebell", the author Pavel Tsatsouline outlines a simple and effective plan of training with kettlebells. One of the programs outlined in the book is the exact same program used in this research.

Abstract (from the above research)

In recent years, kettlebells have re-emerged as a popular training modality for the conditioning of athletes. We sought to quantify the aerobic challenge of one popularly recommended kettlebell workout. Ten college-aged men (age = 20.8 6 1.1 years, height = 179 6 3 cm, body mass = 77.3 6 7.7 kg, _VO2max = 52.78 6 6.22 ml
kg21
min21) completed a graded exercise test to exhaustion for the determination of _ VO2max. Two to 7 days later, subjects completed a kettlebell exercise routine consisting of as many 2-handed swings as could be completed in 12 minutes using a 16-kg kettlebell. During this exercise bout, subjects’ expired gases were collected and analyzed for the determination of _VO2, and heart rate (HR) was continuously measured. Percent HRmax and %_ VO2max achieved during the kettlebell exercise were compared with each other using a paired t-test. Subjects completed 265 6 68 swings during the 12 minutes and achieved an average _VO2 of 34.31 6 5.67 ml
kg21
min21 and an average HR of 165 6 13 b
min21. The average %HRmax (86.8 6 6.0%) during kettlebell exercise was significantly higher (p , 0.001) than the average %_VO2max (65.3 6 9.8%) that was achieved. Continuous kettlebell swings can impart a metabolic challenge of sufficient intensity to increase _VO2max. Heart rate was substantially higher than _VO2 during kettlebell swings. Kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes. However, HRs achieved during continuous kettlebell exercise are significantly higher than actual _ VO2.

Where to get the best Kettlebells?

I know that lately I have been writing a lot about this kettlebell thing but it is the real deal BUT only when used correctly and intelligently.

Application of this research is really wide spread to many sports and simply just active people who have limited time for lots of physical training.

For example, take any sport that requires lots of running and where chronic knee pain is highly prevalent (e.g. basketball, volleyball, handball, football, soccer, ...). The kettlebell swing performed as a "US Department of Energy Man-Maker" can be a very time-efficient way to condition the athlete while at the same time saving their knees in the process. So, instead of doing extra running for conditioning, just do Kettlebell Swings a few times per week.

The Kettlebell Swing also has the benefit of extensively training the posterior chain (back side), which is usually very underdeveloped in many athletes who have chronic knee pain (e.g. conditions like jumpers knee). Just playing the sport overdevelops the anterior aspect of the thigh so the Kettlebell Swing becomes not only great for conditioning but can also be used for therapeutic purposes.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

References:

"Enter the Kettlebell" - the book that outlines the exact same program used in the above research and the most safe and effective technique of using kettlebells.

"Enter the Kettlebell - DVD" - a detailed video outlining how to properly perform the kettlebell swing and all the other exercises outlined in the book of the same name.

Perception of effort, not muscle fatigue, limits endurance performance

(PhysOrg.com) -- The physiological theory that underpins all endurance training and coaching for the last 100 years has just been disproved.

As recently as 2008, scientific research papers were citing the theory that endurance performance is limited by the capacity of the skeletal muscles, heart and lungs and that exhaustion occurs when the active muscles are unable to produce the force or power required by prolonged exercise.

Dr Sam Marcora, an exercise physiologist at Bangor University, has now disproved this for the first time and proposed an alternative - that it is your perception of effort that limits your endurance performance, not the actual capability of your muscles. He showed that the muscles were still able to achieve the power output required by endurance exercise even when the point of perceived exhaustion had been reached.

READ MORE ..

The power of the mind can never be overlooked.

An individuals determination and "heart" has always been a major factor in sporting excellence.

Headlines like the "underdog wins!" can in someways be attributed to the power of the mind and the athletes perception of oneself, the situation and so on.

Now give me 10 more reps!!!!

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

What can I do to help?

Please watch the video below and then ask yourself: "what can I do to help?"

http://www.youtube.com/watch?v=pWuB8AKMlOc

On Sunday March 28, 2010 I will be holding a Kettlebell clinic, the research proven #1 tool for weight loss FREE of charge.  More Information can be found here

The clinic will be held at Paideia Gym located in Copenhagen, Denmark from 1200-1500.

Please help promote the event at your school or work and stick up some posters.

Download KB for Haiti & Chile Poster

Forward any questions you may have directly to my personal email, michaelreid.ca@gmail.com.

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Only 2 Exercises - that's all you need

Very simply the Turkish Get Up and the Kettlebell Swing. You can cover a lot of ground with just these 2 exercises.

Not sure what these are? or Why they are good for you?

Then you need to come to the Kettlebell Clinic on March 28 with all proceeds going to charity in support of Chile and Haiti.

Benefits of The Turkish Get Up

• shoulder health - great for building resilient shoulder
• hip mobility - really though it is more like total body flexibility training all in one exercise
• trunk strength and coordination

Benefits of the Kettlebell Swing

• Leg strength and power
• Bullet proof back - say good bye to low back pain
• Fat loss - rev up your metabolism in just a few minutes

This is only some of the benefits of these 2 exercises.

Experience the Kettlebell first hand on March 28  in Copenhagen, Denmark.

In the meantime you can practice the Naked Get Up in the privacy of your own home.

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Kettlebells for Haiti & Chile

No, no, no ... I have no immediate plans on sending Kettlebells to either of these countries but ...

On Sunday March 28, 2010 from 1200-1500 I will be holding a Kettlebell clinic, the research proven #1 tool for weight loss FREE of charge.

All you have to do is make a donation to the Red Cross for either Chile &/or Haiti to get you in the door.

Even though many of you have already made a donation which is great, I have decided to make things a little bit easier (or painful), for you to depart with your hard earned money.

The clinic will be held at Paideia Gym located in Copenhagen, Denmark from 1200-1500.

Please note; 100% of all funds goes to charity. The owners of Paideia Gym have graciously given me the keys to their brand NEW facility for the afternoon free of charge.

What you need to do NOW

1. Make a donation via SMS, Telephone or Internet directly to the Red Cross for either Chile &/or Haiti (or bring cash to the clinic and we will donate it on your behalf).     

http://www.drk.dk/

100% all proceeds goes to Red Cross to support their efforts in Haiti & Chile.

Suggested Donation: 500 DKK

2. Send an email to michaelreid.ca@gmail.com (that's me) to reserve your spot.

3. Show up to paideia gym with your CASH or donation.

More information to follow in the coming days.

Please forward any questions you may have directly to my personal email, michaelreid.ca@gmail.com.

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Soviet Jump Training

Jump training or what is commonly called plyometrics in North America is an essential component of training for sports that require jumping, quick change of directions and/or sprinting.

E.g. Basketball, Volleyball, Football/Soccer, Baseball, Track & Field.

In the below video Dr. Michael Yessis from the USA  gives a short review of jump training. Even though it is only 5 minutes long there is some very high quality information and some great footage of some Soviet athletes training.

Be forewarned, the athletes have a very "European" fashion sense with regards to their training attire. 

http://www.youtube.com/watch?v=la1TliIOEu0

One of the important points Dr. Yessis talks about is the benefit of strength training (e.g. weightlifting) for improving max strength and ultimately jump performance.

Increased strength will translate into increased speed and power but only to a point.

He also stresses that before you start doing jump training that you need to build a base of conditioning which should be centered around strength training.

So, do your weightlifting and get strong first before going into more advanced jumping drills like depth jumps.

But this does not mean you cannot do any jumping drills in the beginning. Low level hops, skips and sprinting is very suitable for most athletes in the early periods of training but the focus should be on building strength.

Last year, I published a stair jumping program which you can download for free at this link:

Free Stair Jumping Program

Stair jumping is a great form of jump training for the athlete who is relatively new to jump training.

Try it out and let me know how it goes.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

Train Your Eyes

Last weekend I was taking I-Phase which is the level II Z-Health course.

Very fascinating information, we learned so much over the course of 4 days. One of the things that was emphasized during the course was the hierarchy of the nervous system which is:

i) visual (eyes)     ii) vestibular (balance center)     iii) proprioceptive (movement)

The basics is that the if the body is getting mixed signals from any of these systems it will "believe" or act on the one of the higher order. So basically your eyes are at the top of the totem pole and will influence what happens in the other two systems.

Many of us have heard about the importance of posture on your health and function but did you realize that if your eyes are "screwed up" that your posture can change to compensate for this dysfunction. This is often at the expense of your muscular-skeletal health.

So, maybe that painful shoulder, low back or neck is not a result of poor muscle strength/endurance or flexibility but an issue that is being driven by your eyes.

Here is a simple drill that be used to train your eyes. This drill only takes ~30s to complete and can be performed as part of your warm up routine.

Video Link: http://www.youtube.com/watch?v=OAPE3hJ2GBE

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net

PS This past fall I took level I, which is called R-Phase, I wrote about it here.