Lift to music. Here is why!

How Can Your Workout Benefit From Music?

 Lifting to music has more benefits than just making your workout more badass. In a New York Times article, published in 2008, titled: They're playing my song: Time to work out, sport psychologist Costas Karageorghis explained how listening to music while working out can:

1. Reduce your perception of how hard you are working by about 10 percent during low-to-moderate intensity activity.

2. Profoundly influence your mood; elevating the positive aspects, such as vigor, excitement and happiness, and reducing depression, tension, fatigue, anger and confusion.

3. Be used to set an appropriate warm-up, workout, and cool-down pace.

4. Be used to overcome fatigue, and control your emotions if you're in a competition.

Exercise with Music = Stress-Reducing/Health-Promoting Duo

Exercise is perhaps one of the most effective stress-reduction strategies there is. And, with or without exercise, music is also a great mood regulator in its own right. Loud, upbeat music generally has a stimulating, energizing effect, whereas slow music can act as a sedative and have a calming, soothing impact on your mental and emotional state.

Other Health Benefits of Music

Harp music can be particularly helpful for individuals with heart issues, or suffer from pain or anxiety. Harp music has also been found to have benefits for premature infants. The Bedside Harp web site lists an impressive number of studies on harp music's impact on human health and well-being.

Interestingly, Harvard researchers have shown that the rhythms of healthy hearts may be similar to those found in classical music, and that certain rhythms (such as that of harp music) can train your heart to beat more normally.

In fact, Harvard has a nice web site dedicated to Music and medicine where you can read more.

Music therapy has also been shown to:

• Improve motor skills in patients recovering from strokes

• Boost your immune system

• Improve mental focus

• Help control pain

• Create a feeling of well-being

• Reduce anxiety 

Music and Focus

Another study mentioned by the New York Times was published last year. It discovered that listening to music could prevent basketball players from "choking" while under pressure to perform. 

They theorize that the music allowed the players a new focus; a distraction, "from themselves, from their audience and from thinking about the physical process of shooting," which freed their bodies to perform more automatically, without nagging interference from their own thought processes.

What kind of music do you listen to at the gym? What would you recommend to people looking to make a playlist? How else can music help you lift more efficiently and effectively? Leave a comment on what music you recommend or prefer!

Performance Based Nutrition

So... I know last week I said I was going to cover training tips. However, I received a few emails requesting nutrition as the next topic. I am here to educate the readers, so nutrition it is!

LOOKS VS. LIFTS!

Unlike bodybuilders or physique competitors, aesthetics aren't the objective for weightlifters, Thus, the correct diet needs to promote recovery and provide the right foundation for the explosive power required to perform lifts to their maximum potential.

The importance of diet in sport has been recognized for many years, but there has been significant research into nutritional importance in resistance training since the turn of the millennium.
In 2003 Jeff S. Volek, a professor at the University of Connecticut, stated in the journal for Medicine & Science in Sports & Exercise that diet can ‘optimize adaptations to resistance training’ by providing key energy substrates at precise times and by altering the hormonal environment to favor anabolism (muscle synthesis/growth). In short, if you eat the right things, your body will work better. So how does this so called "diet" work?

PROTEIN POWER!

It has been a widely-held belief for some time that protein intake is essential for an athlete, but particularly in resistance training-based sports. A study published in a journal for the National Institute of Health suggests, "Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training." So what is the amount you should be ingesting for optimal performance? According to the National Strength and Conditioning Association, a range of 1.5 to 2 grams per kilogram of body weight a day is optimal.

  
Many athletes try to include a protein source with each meal – whether derived from pulses, whole grains, soy, beef, chicken, eggs, dairy or seafood. Any snacks in between meals should be rich in protein, which helps to repair muscle cells when broken down into amino acids. Whole grains and pulses, as well as green and some starchy vegetables such as sweet potato, are also excellent sources of complex carbohydrates, which will delay the onset of muscle fatigue – an essential step to prevent the body from burning useful sources of fuel, such as protein.

JUST AS YOUR LIFTS, TIMING IS EVERYTHING!

Interestingly, there is also evidence that consuming the right foods at different points of the day has an impact on training productivity. In a article released by the Journal of Nutrition, studies found "protein ingestion before sleep represents an effective dietary strategy to augment muscle mass and strength gains during resistance exercise training in young men." So consuming protein before bed will aid your recovery overnight.

Consuming the right nutrients after a training session, though, is even more important according to a study released by Exercise Metabolism Research Group. McMaster University in Ontario, Canada, state that it is advantageous for athletes to consume fluid, carbohydrates and protein in the “post-exercise period… when re-hydration, refueling and repair of damaged tissues should occur.” Most of the day’s carbohydrates should be taken post-workout to aid in nutrient uptake and proper recovery. However, despite being the body’s main energy source, weightlifting does not require as many carbohydrates as endurance training. Energy is essential for weightlifting, and failing to consume sufficient calories will jeopardize any training sessions.

KNOW THE FATS!

Unsaturated rather than saturated fats should be consumed whenever possible. In a report by Medicine and Science in Sports and Exercise, athletes should consume between 20 and 35 per cent of total calorie intake from fats. Cooking with olive oil, rather than vegetable oils, is recommended by some weightlifting coaches as a source of good fats, as is avocado, fish oils and dark chocolate, to name a few other examples.

WATER UNDER THE BRIDGE?

While protein/fat ratios or recommendations of which type of protein are a specified science unique to each individual, you must never underestimate water. Always ensure proper hydration! You need to drink enough to replace any fluids you lose, so you don't become dehydrated. As an athlete with a large amount of muscle mass, you should drink roughly two-thirds of your body weight in ounces each day, according to PBS.

RULES CAN BE BROKEN

These are guidelines and not hard facts. Remember, every human body is different and there are no strict or unbreakable rules when it comes to YOUR diet! Many weightlifters will indulge in cheat meals every now and then – even those that are at the elite level. As long as you are feeling great and performing to your best abilities, feel free to experiment with these guidelines.

Found this weeks article helpful? How will you implement the nutritional guidelines? Want to learn something specific next week? Leave me a comment or email me directly for more info!

Until next week...
Lift it overhead, slam it to the ground and repeat! Practice leads to progression... progression to Gold!

What's all the hype with completing a warm up?

If you are new to Olympic weightlifting (or just working out/training/lifting) then you probably have not clue if you should or shouldn't complete a warm up or which kind if you so choose to complete a warm up. If you rummage through the internet you will find in general three mind sets when it comes to warm ups.

First belief - Mark Rippetoe: Strength and condition specialist and author of Starting Strength states. "No jumping around in the floor, no 100 air squats, no goofy walking, no stretching other than assuming the bottom position a couple of times. Just get warm under the bar, add weight, and squat." He continues, "There is no evidence, in either The Literature or in the objectively evaluated experience of coaches or lifters, that 30 minutes of stretching before a barbell workout is anything other than a detrimental waste of time." In his mind, you would be warm once you put on your pants and get to the gym. No need for stretching or a traditional warm up as it takes away from power output.

Second belief - Mayo Clinic/Most professionals: A warm-up gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. This brief, but specified warm up is built in to the workout to prepare for lifting, bending and repeat use of the muscles and mechanics of the body to prevent injury and increase performance.

Last belief - Crossfit/Olympic Weightlifting: The belief behind these warm ups is to get your body moving/temperature raised, heart rate up, stretch to create "mobility" or flexibility and prepare for a rigorous workout. Typically you will see these athletes utilizing a lacrosse ball or foam rollers to self massage/release myofascial tissue (muscle connective tissue). According to Performbetter.com, athletes "use the roller to apply pressure to sensitive areas in their muscles-sometimes called trigger points, knots, or areas of increased muscle density." Also, the site states, "One would usually use a foam roller to apply longer more sweeping strokes to the long muscle groups like the calves, adductors, and quadriceps, and small directed force to areas like the TFL, hip rotators, and glute medius." The idea according to aaptive magazine is that by foam rolling, you can increase blood flow to the tissues and improve mobility, which aids in recovery and performance. It helps to reduce tightness in muscles so that they can move through a range of motion with ease.

So which should you believe and practice?

You probably think because I am blogging about Olympic lifting and I was so extensive on that one, it is my belief. Well, truthfully I like to incorporate all three to some degree. In my opinion, each have their perspective pros and cons... thus incorporating all of them. But I am not here to discuss all that. What I am going to go over is what I personally do as a certified personal trainer and person with a degree in Health and Human Performance. 

As a general, rule a warm up is just that... getting the body temp up and blood flowing. So the very first thing I do (and some will contest/disagree with part or all of this) is complete 2-3 minutes of exercise for one of the following:
          Brisk walk/slow jog
          Light rowing
          Jumping jacks
          Jump rope
          Elliptical
Once I complete the 2-3 minute exercise I will begin with a dynamic warm up (actively moving through the positions/stretches) of leg swings, arm swings, arm circles, trunk rotations, knee/ankle rotations and hip extension/flexion/rotation.

Next, I go into a very brief static stretch (5 second hold) for each muscle group beginning at the ankles and moving upward all the way to my neck. If I feel extra tightness in my ankles, wrists, triceps, hips or shoulders I will hold up to 15 seconds, but no longer. I am not going to be able to extend my mobility or create a greater range of flexion with these holds. That will take weeks or months to improve. However, I do want to work on getting into position, create a mind muscle connection and decrease the pain reception prior to working out.

After completing these dynamic stretches followed by static stretches, I will then move on to the PVC previously recommended in the blog titled "Equipment recommended?!?" or a barbell. At this point I complete 5 reps of each: hang snatch high pulls, Snatch Grip behind neck OH press, Good morning squats, "shitty squats", Snatch Grip OH Squat, clean grip shrugs, clean shrug to front rack, front squat, split jerk, power jerk and then finally close grip (as close as you can perform comfortably) OH squat.

After completing all of this (I know... time consuming, but very integral) I begin actual lifts with clean pulls, snatch pulls, drop snatch, hang snatch, hang cleans or full cleans (depends on prescribed exercises) with the barbell moving up in weight every three good lifts until I reach working weight (weight prescribed in plans for that day). And -NOW- you are ready for the true workout!

To get a good idea of what a traditional warm up looks like, take a look at this warm up for Olympic Weightlifting video. Or if I get enough comments or inquiry, I will put a video together and post it for you to see first hand my exact warm up.

I hope this helps get you physically and mentally ready to lift as well as prevent injuries. If you have questions such as what exercises to incorporate into the dynamic stretches, what static stretches to implement, weight to use etc., please leave a comment and I will address it ASAP!

Until next week... lift it overhead, slam it to the ground and repeat! Practice leads to progression... progression to Gold!

Get to work!

Since I have covered the overview of the main lifts, and what equipment is necessary to train... I think it's only necessary we begin to look at the training programs as well as how to decipher what the F@#k its saying.

I would highly recommend starting off with a FREE pre-made program if you are new. If you are really uncertain as to whether or not you will stick to Olympic lifting, maybe try this 8 week program by Elitefitcross. I will warn you however, since it is only 8 weeks long, it is a bit more demanding. If you have previous lifting experience and your are confident in your strength, this may be for you! However, if you are a little shaky, or you know you will stick to a program for the long haul, I highly recommend the 12 week program laid out by elitefitcross. This program is a bit slower pace with less demand on the body. Yet it will give you great confidence in the end and you will see your personal bests (PB) go up guaranteed!

Last item concerning programming, if you have previous lifting experience, are a personal trainer or have a friend who knows the ins and outs of the training principles, look at this page by TrainHeroic to create your own program.

NOW... to get down to business and decipher the codes written within these programs.

Most lifting programs are based off your single, heaviest lift one time noted as 1RM. When you view a program it will state something like:

Squat @ 80% 3x2.

This essentially means, if your squat 1RM is 100 pounds, you would Squat 80 pounds. If you were to say squat 300 pounds as your 1RM, you would essentially need to squat in this scenario 240 pounds. To find this number easily, input in your calculator your 1rm x.8 (100 x 0.8 = 80) and its that simple. Math made easy right?! Now to the remainder of that statement... the 3x2 section. This is telling you in the first number the amount of reps (times you complete that exercise without stopping) and then the amount of sets (number of times you complete the reps with breaks in between) in the second portion. So it kind of reads like this: Exercise (squat) at weight (80 pounds) - reps (3) for number of sets (2). So you would complete a set of squats with a weight of 80 pounds for 3 reps, rest and complete a second set of squats a 80 pounds for 3 reps to complete the prescribed workout scheme.

To further complicate the equation you will sometimes see a workout prescribed such as this:

Power Clean + Front Squat + Push Jerk @ 80%  (1+1+1) x 5

This is telling you to: Power clean the weight once, go directly into a front squat once, then complete a push jerk once to complete a single rep. Thats the (1+1+1) summation. then you will complete that sequence 5 times according to the statement/prescribed workout.

One last thing I want to throw out there because lets face it... it is Olympic weightlifting and the sport is enjoyed in more areas of the world than the US. Sometimes you may come across a program that has the actual weight involved instead of the percentage of your 1RM. Keep in mind it may be in kilograms. To easily convert kilograms to pounds you use a simple equation utilizing a factor of (2.2). To keep it simple, I will show what 100kg converts to and then back. (100kg x Factor of 2.2 = 220 pounds) So 220 pounds equals 100 kg (roughly). To convert the other way, just devide by the factor of (2.2). So 220 pounds / 2.2 = 100 kg. Lets give it a try with harder numbers. Lets take 300 pounds. 300 / 2.2 =136 kg or 115 kg x 2.2 = 253 pounds.

I hope all this is making sense. I know if you are new to this, it can be daunting. My recommendation is to work with someone who is a gym goer already. They don't need to be Mr Olympia or a world record holder to get you going. Just someone who has a few months in the gym and has followed a fair share of workouts.

Now its time to test your 1RM in the Squat, Deadlift, Over-Head Press, Push-Press, Snatch and Clean+Jerk to determine your program requirements. Remember a 1RM is not how much you can grind out while throwing caution to the wind. It is the 1RM you can safely and effectively lift without injury or S#!t form. For more references on how to properly perform these lifts, I would peruse Youtube as they have thousands of videos that will guide you to proper lifting techniques!

Have questions as to how to start after reading this? Not sure about the math when inputting a specified weight? Send me a msg or comment below. No worries, I will get back to you! And as always... stay safe, but crush your goals!