Archive for Personal Training

Do You Know What You Are Training?

Posted in Performance with tags , , , , , , , , on May 8, 2012 by razorsedgeperformance

Training can be a tricky thing. Most people will tell you it’s just about effort, and for the most part that is where it starts. If you put in lots of work, good things will happen. If you don’t, it becomes hard to make change. Now that we have gotten that out of the way, let’s talk specifics…

If you are looking to improve body composition, sometimes it doesn’t matter WHAT you do, as long as you are doing enough work in general. If you have plenty of room for improvement, then almost anything works, as long as you are doing SOMETHING. However, when your goals are more specific, you need more specific ways of structuring your training and I’ll outline some of these.

You can learn more about this from THIS ARTICLE.

In general, training needs to be focused on a specific characteristic. The one’s we’ll discuss here are Strength, Hypertrophy, Power/Speed, Body Composition, and Conditioning.

NOTE: These categories overlap, and improvements will generally be seen in multiple areas, but the biggest improvements should be seen in the area of FOCUS.

Strength

Typically this is where you will see a lot of the focus for athletes and powerlifters. The average gym goer will opt more for hypertrophy or fat loss due to the aesthetic effects rather than the performance gained from a strength-focused block of training.

When training for strength, a large portion of the adaptation comes from the nervous system and its ability to coordinate the use of your muscle tissue. Synchronization of motor units, inhibition of antagonist muscle groups, and increased recruitment of motor units all contribute to lifting heavy weight on top of some increases in muscle mass.

Here are a few examples of strength work. This is typically compound movements (lots of muscles used) for high load and low repetitions.

Hypertrophy

This is definitely the most popular category for young men, because your biceps can never get big enough. Truthfully, having a decent amount of muscle mass is important for self-confidence and filling out half your wardrobe, so I definitely don’t know it. I think almost every guy has thought about putting on 10lbs of muscle, and every woman has thought about seeing a nice flat stomach. There is nothing wrong with being sexy.

There are a lot of different programs and approaches that are used for hypertrophy but there is definitely a best-way and all the rest. The catch is whether you want muscle mass and strength and power to all improve together. This goes back to the concept of specificity. You can accomplish all 3, but much slower.

Ideal hypertrophy training involves a high amount of volume per body part along with reaching that dreaded fatigue mark (1). In strength and power training this is discouraged, but with hypertrophy training this is the way to go…

Here are a few examples of the kind of volume you want to get for hypertrophy gains!

Conditioning/Fat Loss

If you think about the Crossfit approach, that is definitely the path to go for the best in conditioning and fat loss training. You want to work in a high-intensity heart rate zone with low amounts of rest. The key here is to build circuits with a strong resistance training component so that you are either building muscle mass or maintaining what you have, while shedding body fat. That will ultimately make for the best body composition (Think Percent Body FAT!). If you could do a 30-40 minute mixed workout while avoiding going over the 40 second rest mark you will probably build quite a body composition workout. If you take this version of a Hypertrophy program, cut some of the volume down and make it full-body, you’d have a great workout.

Power/Speed

This is the bread and butter for athletes, but should not be the primary focus year round. The key to power/speed is that you need a sufficient base of strength in order to express high levels of power. Power involves moving high amounts of force quickly. Moving a tiny weight quickly is just annoying, not powerful. There are a few different approaches for working on speed and power. First, are the weightlifting exercises, clean and jerk, and snatch. These are difficult to master so if you want to do them well, find a coach who knows how to teach them. If you are weak, go figure out the strength part first! The second method is complexing a strength and speed movement to maximize power in the second movement. This is also an advanced technique that works best in experienced strong lifters, so feel free to try it out, but don’t make it a staple of your program if you aren’t strong (think 2x bodyweight squat for STRONG). Finally, strictly plyometric (jumping) or sprinting workouts are great ways to improve speed/power. These can be box jumps, bounding, broad jumps, sprints, hill sprints, etc.

Here are a few variations of speed and power work..

Conclusion

The key to getting the most out of your training is knowing WHAT you want to accomplish, then executing properly on the HOW. Think about sticking in one category for 4-6 weeks in order to see some adaptations!!

It’s About Getting Better!

Razor’s Edge Performance

1.    Burd NA, West DW, Staples AW, Atherton PJ, Baker JM, Moore DR, Holwerda AM, Parise G, Rennie MJ, Baker SK, and Phillips SM. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One 5: e12033, 2010.

Updates

Posted in Performance with tags , , , , , , on December 5, 2011 by razorsedgeperformance

A couple of things to share with everyone today. We are now entering Christmas party season so it’s important to be doubly focused on your workouts since you are definitely going to go overboard in terms of alcohol and junk food consumption. This is more or less unavoidable. It’s the holiday season, don’t kid yourself. So the only defense is high-intensity workouts. They don’t have to be 2-3 hours long, just get the hard work done quickly, then the after-party won’t have as many negative effects on you…

Secondly, I have been seeing some amazing improvements in my vertical jump lately and I have written an article on the FITS website to outline some of the reasoning.  Check it out here.

Thirdly, we are proud to announce that we are the health and fitness voice at a fantastic new website, http://cavemag.com

Check out the first major article here.

CaveMag is a fantastic online magazine that provides health and fitness, lifestyle, sports, style, entertainment, and many other categories of great insight from a group of great writers. Make sure you check it out regularly to read all the latest.

That’s all for now, we’ll be back soon with some fresh content!

It’s About Getting Better!

Cory

 

Moving In

Posted in Health, Performance with tags , , , , on August 23, 2011 by razorsedgeperformance

If you’ve been following the blog, you’ll know that I just moved to Ottawa (Kyle). Since I’ve been here, I’ve had a number of projects on the go but haven’t had a dedicated gym for personal training. Well, now I have one. I will now be training out of Gym-Max. You’ll still get the same training through Razor’s Edge Performance, only now I’ll be doing it out of an awesome gym in ottawa! Shoot me an email, info@razorsedgeperformance.ca and let’s start tackling some of those training goals!! Check it out:

GYM-MAX  is what many gyms aspire to be but few achieve.  The industry likes to call it “synergy”—one of those notions so intangible as to be pure fantasy—but at GYM-MAX  it’s real:  a fusion of all things positively related to health and fitness.  It’s also remarkably spacious (22,500 sq ft), beautifully lit and ventilated, hyper-clean, ultra-modern and at the same time surprisingly intimate.

Among the many concepts that makes GYM-MAX  unique is the fact that it features over 100 pieces of Magnum Equipment, 70 Cardio machines (with NO time limit) and a full Cardio-theatre TV system.  There’s a free KID-MAX training and play area (ages 3-14), a women-only section with circuit and free weights, group exercise room (with free Spinning, Yoga, Step and other classes), an Ideal Protein weight loss clinic, juice bar and more!

For your convenience, GYM-MAX also boasts spacious change rooms equipped with shower, sauna and locker facilities. And should you choose assistance and instruction by a top Certified Personal Trainers you will find those too!

After more than 15 years in the Ottawa area, GYM-MAX has developed a solid reputation and very satisfied membership.  Find out why, by contacting or visiting. We are located at 530 West Hunt Club Road off of Merivale Road.  Our phone number is 613-727-0496, or check us out on-line at www.GYM-MAX.com.

And now at Gym-Max,

It’s About Getting Better

The Egg has been SPLIT!

Posted in Uncategorized with tags , , , , , , , on July 13, 2011 by razorsedgeperformance

Hello REP-ies,

Big news, Razor’s Edge Performance is now in two cities instead of one! I (Kyle) have moved back to Ottawa to pursue a few opportunities. This new move will make Razor’s Edge available to a whole new demographic of clients.

 

 

So for everyone I met or worked with in Toronto, thank you and keep working hard.  If you know anyone in Ottawa who’s looking for training, supplements, advice or some networking, send them here! I’m really looking forward to reconnecting with some old friends and people I worked with before, as well as blazing a new trail the same way we have in Toronto.

If you want to get in contact with me or share this with your friends/family, shoot me an email: info@razorsedgeperformance.ca

I’m really looking forward to working with some new clients and showing them the Razor’s Edge Performance difference!

Come on Ottawa…

It’s About Getting Better!

 

 

 

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