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Feb 17, 2009
Since breaking utilities so many different muscles, my attempt to properly optimize my training program will be ongoing because the muscles, and neuromuscular system needs specific amounts of time to rest, recover, and adapt before they can be worked again to their full potential. Sometimes I will randomly jump into a freeze or footwork set - I guess that can be considered training too. LOL
This is my current training regiment as of February 15 2009. I will post changes I make and reasons for changing. So far I am feeling okay with my current split.
Monday
Full Body Mobility Training - Dynamic Stretching, joint mobility
20 Minutes Moderate-High Intensity Cardio
Full Body Static Flexibility Training - 30 - 40 second holds
Tuesday
Full Body Mobility Training - dynamic stretches, joint mobility
Breaking Session @ Vybe Studio
Full Body Static Flexibility Training - 10 second holds
I won't lie, at the end of my breakin session, I'm waaaay to lazy to hold stretches for longer than 10 seconds. Sometimes I just skip the stretching, and rationalize with a " Ill stretch tomorrow morning."
Wednesday
Full Body Mobility Training (All joints)
Full Body Flexibility Training (All muscles)
Thursday
Full Body Mobility Training - Dynamic Stretches, Joint mobility
Full body Compound Exercises - 1 exercise per muscle group per week. 3-4 sets per exercise; each exercise is progressed to a higher weight or repetition via progressive overload principle, and pyramid training.
- Squats/Leg Press/Lunges
- Deadlift/Stiff- Legged Deadlift/Good Mornings (similar to Deadlift, with BB on upper back)
- Barbell Row/T-Bar Row/Cable Row/ DB Row/Machine Row
- BB or DB Bench Press/Machine Press/ Power Pushups
- BB or DB Shoulder Press/Clean and Press/Dumbbell Snatch/Machine Shoulder Press
- Core Training - Leg Raises, Cable Torso Rotation, Planks
Full Body Flexibility Training - static stretches 40 second holds
Friday
Full Body Mobility Training (All joints)
Breaking Session
Full Body Flexibility Training (All muscles)
Saturday
Full Body Mobility Training (All joints)
Specific Isolation Exercises - Smaller muscles/groups are isolated to avoid lagging. Since all compound movements require a streamline of muscles to be activated, this day focuses on strengthening the weaker links in exercises. For example, Triceps or Anterior Deltoids (front shoulders) are assistant muscles in a bench press. If weak, they will hinder the full potential of your Pectorals (Chest), as Bench pressing requires the Triceps and Shoulders to assist in the movement. If the assistant muscles fatigue before the chest does, your chest will not be fully stimulated. The same goes for every single compound exercise or movement.
These exercises are usually performed in supersets (2 exercises back to back), tri-sets (3 back to back), or circuits (4 or more exercises in succession).
- Hamstring Curl
- Quadriceps Extension
- Calf Raises
- Leg Abduction/adduction
- Cable Pullover
- Back Hyperextension w/ shoulder flexion
- Rear Deltoid Flies
- Bicep Curls
- Triceps Extension
- Shoulder Raises
- Rotator Cuff (abducted external rotation, external/internal rotation)
Full Body Flexibility Training (All muscles)
Sunday
Full Body Mobility Training (All joints)
Breaking Session in basement studio
- Toprock
- Footwork combos
- Power moves to failure
- Freezes
Full Body Flexibility Training - Static 10-20 second holds (All muscles)
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Aug 30, 2009
NX Labs Sport Performance Finalist Report -
My Experiment
Using my knowledge and experience in the world of fitness training and nutrition, I have decided to do a little experiment. Over a 6 month period, I will be using the two main principles in weight training; gradual progressive overload, and periodization, to progress at two of the most difficult forms of dance - Bboying, and Popping.
What I'm going to do here is break down all the physical aspects of the dance, and identify areas that require specific training stimulation.
The dance can be broken down into 4 Main categories.
Toprock refers to any string of steps performed from a standing position, relying upon a mixture of coordination, flexibility, agility, style, rhythm, vigour, and aerobic endurance.
Footwork refers to the dancers' proficiency with foot speed and control by performing footwork combinations to music. Footwork requires coordination, flexibility, agility, muscular endurance, rhythm and style. These combinations usually transition into more athletic moves known as power moves.
Power Moves are often large, strenuous movements involving rotation of the torso or body. Power moves require high anaerobic endurance, power, high range of joint mobility, flexibility, technique, and most of all, the ability to generate momentum and force, and control the force generated by the body.
Freezes are usually performed at the end of a set that halts all motion. Freezes require strength, stability, balance, and mobility.
Popping is primarily based on the technique of quickly contracting, and relaxing certain muscle groups in sync with music, to create an illusion that the body is popping. Popping is typically combined with other techniques such as waving, isolating, tutting, strobing, slow motion, twisto flex, and more. As the muscles develop through rest and nutrition, and body awareness increases through practice, the pops become harder, and isolations becomes clearer. Only gradual progression will allow for this type of muscular development, and body awareness.
Both of these dances require specific stimulation, rest, and nutrition. This is where progressive overload and periodization come in to play. You cannot learn a specific move in one day. The science behind gradual progressive overload happens at a neuromuscular level. When a move/exercise is tried for the first time, the mind creates a neural web; a very weak one. Constant stimulation of the newly created neural web will allow for it to become stronger and more solidified, and in doing so, will occur gradually.
I have learned that the specificity of your goals is extremely important when it comes to creating an exercise and dance practice routine. As both dances are extremely physically and mentally demanding. Too much stimulation will result in injury and/or cns down regulation, even sickness...trust me, as I am currently icing my ankle, hip flexor, and elbow while sipping on neo citron. From the physical aspect, exercise and resistance training cause micro tears in the muscle, and when well rested and nourished through diet, will come back stronger and more efficient. If not properly recuperated, a full tear can occur leaving the muscle weak, and resulting in compensation of other muscles, and overuse of the joint... thus creating more problems.
This experiment's outcome has lead me to understand that for any sports performance routine, you need always remember that progression needs to occur gradually, or not at all. And to consistently change the routine to accommodate adequate rest and recuperation and rehabilitation of potentially overused muscles.
And to eat your oatmeal every morning.
Practice doesn't make perfect,
Perfect Practice makes Perfect
Tyler P
NX Labs Sports Performance Finalist