January 2012

COLUMBUS’ ONLY ATHLETIC FITNESS MAGAZINE CUTTING EDGE FUNCTIONAL FITNESS PREMIER EDITION January 2012

Redd Revival The Journey is the Reward

PLUS:

The Eagles’ Kurt Coleman, Roy Hall & Jessica Clay

FREE ISSUE

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FROM THE EDITOR A New Year: A New You I know what you’re thinking, this is the “have your best year in 2012” speech like every other crappy first-of-the-year-magazine. Well, it’s not. We’re not concerned with your lack of motivation, your unsolved problems…your excuses! Problem No. 1 is you think you’ll always get another shot at these goals—maybe next year, right? I’m mostly kidding, but there is truth to this issue. Every year you make new fitness goals for yourself, and every year it’s a struggle.

It’s time to reflect on the past year and look forward to the current year. It’s time to make the changes in your life that improve your well-being. Every 11 ATHLETIC day you are blessed with a number of opportunities, decisions and chance encounters that can shape your life for the better. It’s time to eliminate 11 athletics your excuses and choose your path. Do you still want to be complaining about that same 10 pounds next year?

I think one of our readers says it best: Howard Schnitz is your average 54-year-old man who realized he’d fallen off the proverbial wagon. See his story below. All of us at 11athletics want you to have courage, the courage to take your fitness routine to the next level, like Howard, and get functional.

Yours in fitness

Brian Saunders Dear Editor: One fine summer day in 1997, I was taking a 30 or 40 mile bicycle ride with an old friend of mine. I was around 40 years old at the time. My friend was several years older than me, but in much better shape. We cycled together frequently that summer, so we had hours and hours to talk about the problems of the world. On this particular day, he commented to me that once you turn 40, unless you make some significant changes in your diet and exercise routines, you will gain two to four pounds per year. I will be 55 in March. Based on my friends calculations, I was right on track to fulfilling this pattern. I weighed 180 pounds when I graduated high school, about 200 at age 40 and a whopping 252 in March of 2011. By my rough calculations, I had gained about 3.5 pounds per year since I was 40. In addition to the weight problem, I had developed some lower back pain, and I had obviously gotten careless about my diet and my exercise.

I decided it was time to make a change. I have exercised on and off over the years and dieted here and there, but I have never been disciplined about either one since well before age 40. Discipline is often difficult, particularly for a chocolate addict like me who really likes his couch.

I met a personal trainer soon after he joined the staff at the my local fitness center, and I got to work. At our first meeting, I assured him I was not interested in running in the Columbus Marathon or competing in the Arnold Fitness Classic. I simply wanted to be “fit.”

I started working out with the trainer for 45 minutes twice a week. Because of the back trouble I was having, we focused on the core at first. But I soon learned that a balanced workout was the key to feeling good and being fit. I was doing something different every day that I was in the gym and I began to feel better within weeks. It was very liberating to be able to look forward to taking out the recycling bins, no matter how heavy they were. This is the art of functional movement. I was able to get in and out of my car without discomfort. I can sit down, stand up, lay down, no problem. I can tie my shoes! I don’t have to ask for help lifting the heavy suitcases.

Howard Schnitz, 54 Bexley, Ohio

Brian Saunders 614.599.0993 bsaunders@11athletics.com

Creative Director Jason Goggins jgoggins@11athletics.com

Editor Ellen Fishel

Advertising Sales Jennifer Fekpe Todd Johnson

Contributors Rachel Barends Catherine Derrow Valerie Hannahs Kristin Holbrook J.L. Holdsworth Paul Jackson Todd Johnson Rick Rick III Jonathan Sanders Keith Simon Lyndsay Sneyd Matt Sylvester Rachel Webb

Advertising Inquiries jgoggins@11athletics.com

11athletics Magazine P.O. Box 91332 Columbus, OH 43209

www.11athletics.com

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After several months of focusing only on exercise, my trainer suggested that I try to lose weight. He had a plan.

When I heard the plan, I reacted as I often do in the gym,“You want me to do what?” He suggested that I give up eating bread, but just for a month. Apparently he had a plan for the second month as well. It was easy enough to determine that I had eaten bread nearly every day of my entire life. The thought of giving it up was daunting. But I did and it was just the beginning. With some careful attention to chocolate intake, and a reduction in weekend brews, I have lost about 20 pounds. I’m sick of eating salad, but I’m excited about the results. It took six years to gain it, but it took only six weeks to take it of. I have 30 more pounds to go, after which, I expect to be able to cheat once in a while. This process will only work if I continue the good habits. Eat right, exercise and be functional.

Publisher & Editor-in-Chief

©2011 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.

6 ASK 11ATHLETICS

11athletics Staff Answers Your Questions About Fitness, Health, Nutrition and Life.

GET FUNCTIONAL 9 10 Exercise of the Month

Cable Pull Through

11 Fitness

Effective Training: The Squat

12 Nutrition 11 Top Foods to Increase Athletic Performance

15 Female Fitness Setting the Barre on Women’s Fitness 16 Female of the Month

Stephanie Schiff

18 Muscle of the Month

Hamstring

20 Happy Trails

Johnny Berger demonstrates his Batman! pullup. For more varieties of pull-ups, read “11 Ways to do a Pull-up” on page 40.

Local Trail Running

FEATURE 30

30 Michael Redd

The Journey is the Reward

ATHLETE ADVICE 29 32 Core Training for Athletes

A Different Approach

34 5 Exercises Your Trainer Can’t Do 36 4 Sports Training Myths Exposed

38 Injuries 101

Plantar Fasciitis

39 Kids Corner

How to Jump & Land to Prevent Injury

42 Local Spotlight

Local Athletes Making Waves in High School, College and the Pros

46 The Scorcher

Raise Your Metabolic Activity to Maximize Your Fat Loss

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GET FUNCTIONAL FITNESS

Effective Training: The Deadlift (Traditional)

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The deadlift has always been known as the best exercise for stimulating growth for overall muscle size. The lack of knowledge by many people and some fitness professionals carries the incorrect assumption that the deadlift is harmful to the vertebral column. This assumption is absolutely false and has been proven over and over again by knowledgeable trainers and professional power lifters. When performed properly the deadlift is still the king for building size and developing power in functional athletes.

1) Feet-Your feet should be straight ahead

and hip width apart. Try and imagine a straight line from your hip bone to your big toe.

6) Hips-Hips will dip backward to begin

the descent of the movement and the hips will finish just slightly above the knee joint at the bottom portion of the lift.

7) Chest-The chest should be tall and wide throughout the movement

2) Bar-As you position yourself to pick

8) Weight of the Load-It is important to

3) Grip-You have two options: 1) an

9) Breathing-Inhale during the descent of

up the bar, you should set up your feet where the bar crosses directly over your shoe laces.

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overhand grip or 2) an overhand/ underhand grip. The second grip allows you to secure a bit more of the load. If you are not using straps and the load is significant this is your best choice.

4) Width-Grip width should be shoulder width or just slightly outside. At the bottom portion of the lift, both elbows should be just outside the knees.

5) Shoulders-Shoulder blades should be 10

retracted or pulled together forming an upright position of the back.

keep the weight of the load on the center or heel of the foot. Avoid placing too much pressure on the toes.

the movement. Exhale toward the top portion of the lift.

10) Load- The weights should tap the floor

at the bottom of the lift. It is important to touch both sides equally or at the same time. Taping the sides unequally can cause undue stress on the disc.

11) Focus-The athlete should concentrate on using the glutes and hamstrings as the primary movers.

Protein Bar vs. Energy Bar: The Breakdown With so many sports nutrition supplements on the market it can be tough to know the difference between them and which one is right for you.

To be honest, overall energy and macronutrient (protein, carbohydrate and fat) needs differ person to person and are dependent on the type of physical activity you are involved in. Timing of these nutrients is also important to optimize how well your body recovers post workout.

Whole foods are the best source of nutrition for our bodies, but sometimes convenience wins out and nutrition supplements are the next best option to ensure proper recovery.

So, what’s the difference between an energy bar and a protein bar?

Energy Bars: Fuel up with an energy bar preworkout/competition or even during long endurance based competitions.

Energy bars are made of simple carbohydrates that digest quickly to provide your body with a quick release of energy to support physical activity. Carbohydrate/sugar content provides most of the calories, with low to moderate protein and low to moderate fat. Energy bars can range from 200-300 calories (energy), 3-9g of fat, 5-15 g of protein and 20-40g of carbs. Try to avoid bars with high amounts of caffeine, it can provide the wrong type of energy boost.

Protein Bars: Protein bars have higher amounts of protein that are generally whey, casein (both from milk) or soy based. Whey protein is one of the best options since the body absorbs it the best. Protein bars provide higher amounts of protein to repair muscles after physical activity and help you feel full longer, since they digest slower. A great option for strength trainers or even some vegetarians looking to increase protein in their diet.

Proper recovery foods for endurance athletes should include some complex carbohydrate, moderate protein and a little fat. It is better to have a bar with a 2:1 carbohydrate to protein ratio since both are essential to muscle recovery. Protein bars generally have 15 or more grams of protein and range from low to high carbohydrate 2-40 grams, depending on the bar.

exercise of the month

Turkish Get-Up

Russian Pistols

BOSU Rope Cable Twist

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Fitness experts have been getting core exercises wrong for years. The primary function of the core is to stabilize the human body during movement. Constant exercises devoted to flexing and extending the spine have led to more problems than those devoted to accelerated performance or added strength. Increase the weight when you can Spider-man Double Bosu Walking Planks Cable Pull Through BOSU Rope complete Two sets of Cable Twist 10 on each side without losing your balance.

Dynamic vs. Static We all forget to stretch and actively warm up. It turns out the lack of taking the time to stretch is affecting our performance. Studies from the Journal of Strength and Conditioning (July 2011) pointed out some interesting facts concerning stretching. Participants were tested for jump height and flexibility using a sit and reach test after performing dynamic stretching, static stretching and no stretching at all. The results revealed there was a significant increase in jump height with dynamic stretching compared with little difference in jump height with static and no stretching. Sit and reach results revealed that both dynamic and static were helpful in improving increased flexibility, with no major difference between the two.

11athletics points out that a well designed dynamic and static stretching program is optimal for peak performance and dynamic stretching should be used over static when performance-related events are taking place.

15 minutes: Weights or Cardio Although 11athletics never condones limited workouts, sometimes our busy lifestyles get in our way. So if you only had 15 minutes to workout, which is the better alternative. The answer: hit the weights. 11athletics suggests you move quickly through the free weights using a variety of exercises and muscle groups. The reason is you will burn more calories, elevate your metabolism, reduce stress and maintain or develop strength. The 15 minutes on the elliptical will only garner you a small caloric burn that won’t even amount to a chocolate chip cookie.

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Plant-Based Protein: What You Need to Know to Fuel Your Body Right No more are the dark days for vegetarians and vegans, where rice and beans suffice as the protein staple in the diet. Don’t get me wrong — I enjoy a good plate of beans and rice as much as the next quasivegetarian fitness guru — but I enjoy variety even more. Lucky for us, even commercial grocers now carry a host of vegetable-based protein sources that are easy to prepare and taste good.

There are two key differences between animal and plant-based proteins that I want to address here. Proteins that are derived from animals are complete proteins, meaning they contain all the essential amino acids in the correct proportions for our body. Animal proteins also have a much higher amount of heme iron—iron that is already in the ferrous form and is thus more readily bioavailable.

Vegetable-based proteins are

incomplete for the most part, with the exception of soy and quinoa, so they must be eaten in combination with other foods in order for the body to get all the essential amino acids. The iron in vegetable-based proteins is primarily non-heme iron, which has to be converted from ferric to ferrous iron in the body and is not as bioavailable. Pairing nonheme iron sources with vitamin C can help to increase the absorption.

Does this mean that animal proteins reign supreme? I think not. Animal proteins also carry saturated fat and cholesterol, which plant-based proteins do not. Saturated fat and cholesterol can lead to atherosclerosis and a host of cardiovascular consequences. Another perk of consuming plant-based proteins is the added fiber, which helps keep your digestive system running smoothly and evens blood sugar levels. Even if you’re not a vegetarian or vegan, you can help your heart by consuming at least one vegetarian meal per week.

As I mentioned before, the breadth and variety of readily-available vegetable proteins is amazing. It can be confusing with all of the options to keep your best selections at the forefront, therefore, I have devised a cheat-sheet for you to take on your next plant-based protein hunt.

Quinoa. (“Keen-wah”).

Although its appeal to the mainstream has come about only in the past couple of years, quinoa was a large part of Inca and Aztec diet, and for good reason. It is the only grain commercially available to us that is a complete protein. This means it should be a mainstay in your pantry and is a delicious substitute for brown rice in your dishes. (½ cup yields 4g protein, 20g carbohydrate, 2g fat, 111 calories).

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GET FUNCTIONAL NUTRITION Soy-based Proteins.

(3) Tempeh:

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Made by a naturally culturing and fermentation Soy protein is also a complete process that binds soybeans into protein, in fact, soy protein isolate a cake form; tempeh is a whole has a biological value (BV) of 74, 11 ATHLETIC soybean product, and therefore whole soybeans, 96; and soy milk, 11 athletics has a higher content of protein, 91. Biological value is a measure dietary fiber and vitamins than of how readily the protein can be tofu. The soy protein in tempeh broken down and absorbed in the is more digestible due to the body – for example, eggs have a fermentation process, that is, it is biological value of 97. already partially broken down so (1)Tofu: Tofu is made by coagulating the body has to do less work in soy milk and then pressing the order to utilize the proteins. (A ½ resulting curds into soft white cup serving gives you 15.5g protein, blocks. Firm tofu typically has 8g carbohydrate, 9g fat and 160 more protein than soft tofu due to calories). the compactness of the curds and (4) Soy Milk. Yes, there is rice milk. And it takes on a more meaty texture. almond milk. And coconut milk. (½ cup yields 10 g protein, 2.1 g My personal favorite alternative carbohydrate, 5 g fat, 88 cal). to moo-cow milk, though, (2) Edamame vs. Soybeans. What’s the remains soy. Why, may you ask? difference? Edamame are boiled Most soy milks come fortified immature soybeans that are with calcium and vitamin D so commonly served still in the they provide the same amount of pod, with a sprinkle of salt on these nutrients as cow’s milk, and top. Because they are not fully an 8-ounce serving also comes developed, they have a slightly with 6-7 grams of soy (complete) different nutrition profile than protein. Almond milk is not as their mature counterpart. readily fortified and contains Per ½ cup serving, edamame less protein, and coconut milk is contains roughly 8.5g protein, much higher in saturated fat and 7.7g carbohydrate, 4g fat and lower in protein than soy milk.

95 calories. One ½ cup serving Beans. of soybeans yields 11g protein, Ah, beans. So cheap, so delicious 10g carbohydrate, 5.75g fat and and such a great source of vegetable 127 calories. Both edamame protein and fiber. However, beans and soybeans pack a powerful and legumes are relatively low in the nutrient punch as they are rich essential amino acid methionine; in omega-3 fatty acids, complete they are typically paired at meals proteins and folic acid. with a grain. Grains are higher in methionine and lower in lysine, which the beans contain. More recent research indicates the two complementary proteins just need to be consumed within 24 hours of each other in order for the body to be able to process it as complete.

Rest vs. Little Rest Resting between sets makes a difference with how your body responds hormonally.

Ten experienced resistance-trained men where taken though a workout consisting of four sets of squat and bench press to failure using 85 percent of one-rep max. Blood concentrations were taken pre-exercise and post-exercise to determine levels of growth hormone and testosterone. The results, from the Journal of Strength and Conditioning Research (July 2010), point out short rest intervals elevated a greater increase in growth hormone concentration compared with 120second rest. However, testosterone response was greater with a 120-second rest interval between sets. Rest period is just as important as actual lifting time. In simple terms, those interested in burning fat should spend less time resting and those wishing to gain muscle mass should head to the water fountain.

Balance Exercise vs. No Balance The relationship between balance and athletic performance has been examined but is still not perfectly clear. A recent study in the Sports Medicine March 2011 edition shows balance ability was related to competition level for some sports, with the more proficient athletes displaying greater balance ability and adding that there was significant relationships between balance ability and a number of performance measures. Evidence from prospective studies supports the notion that balance training can be a worthwhile adjunct to the usual training of non-elite athletes to enhance certain motor skills, but not in place of other conditioning such as resistance training. 11athletics suggests balance activities should be used as auxiliary exercises to fine tune motors skills needed to improve performance and functional movement.

GET FUNCTIONAL NUTRITION Seitan.

fortified with vitamin B-12. Vitamin B-12 is a tricky vitamin for most Say-what? Seitan is made from vegans to get enough of because the gluten, which is the protein found best sources of it are meat and dairy. in wheat. For some reason, gluten 11 ATHLETIC If you’ve been a vegan for more than carries a negative connotation in 11 athletics 10 years, I would look into ways you the U.S., so the name Seitan was can incorporate vitamin-fortified adopted, which certainly sounds nutritional yeast into your favorite much more exotic and interesting. recipes.

It has a very meaty texture and adapts well to recipes that mimic Peanut Butter. the taste of meat, such as fake Creamy, crunchy, natural, grind-itdeli-meat sandwiches or burritos. yourself – the varieties are endless.

Because it is a grain, seitan is an I prefer the natural brands, which incomplete protein and should be don’t use partially hydrogenated eaten along with an assortment oils to keep the product from of other vegetable-based proteins separating, because these oils can such as legumes and nuts. (Per contribute small amounts of trans½ cup serving, seitan yields 36g of fat to the peanut butter. For athletes, protein, 12g of carbohydrate, 3g of peanut butter is versatile because it fat and 240 calories). digests easily, stores easily, travels

Nutritional Yeast.

Yeast? Yuck! But wait – this isn’t the active yeast that you mix into flour to make bread. It is a deactivated

yeast that is made by culturing the yeast with a mixture of some sort of sugar, be it sugarcane or molasses, for seven days. After harvesting and washing the yeast, it is then packaged in the form of either yellow flakes or powder.

Nutritional yeast makes this list as a great vegan condiment that packs a surprisingly “cheesy” flavor and is full of protein, energy-releasing B-vitamins, and in many cases is

easily and is good on 99 percent of other packable snacks (think celery, crackers, bananas, apples) out there.

Plus, peanuts provide vitamin B3, magnesium, folate and dietary fiber. Peanuts are actually a member of the bean/ legume family, though, so remember to pair with other vegetablebased proteins for that complete protein punch. (Two tablespoons yields roughly 6-8g of protein and 200 calories).

My advice? Integrate these protein sources into your everyday diet in a way that is fun and tasty for you. Don’t like it the first time? Try a different recipe or a different method of preparation until you find one that works for you. Who knew eating a plant-based diet could be so fun and so rewarding for your body?

Contributed by Rachel Webb, RD, LDN

Eating Enough?

The Journal of Strength and Conditioning Research July 2011 conducted a study to investigate the nutritional habits of 10 18year-old professional soccer players. All players recorded their seven-day dietary intake and activity levels during the entire week. The week included a match day, four training days and two rest days. The findings indicated that the soccer player’s diets were inadequate to sustain optimized performance throughout training and match play. 11athletics recommends athletes and parents ensure maintaining adequate caloric intake and balancing that intake with an optimal number of carbohydrates for proper energy.

To Gluten or Not to Gluten Recently, a number of great athletes have become gluten-free and have attributed some of their success to it. Drew Brees, the 2010 Super Bowl MVP completed his MVP season gluten-free; tennis superstar Novak Djokovic switched to a gluten-free diet in December and just won the U.S. Open. Since the change in his diet in 2011, Djokovic has recorded an extraordinary 642 record. The entire Garmin cycling team also made the switch to gluten-free to reduce the inflammation associated with processed foods. Gluten protein is commonly found in wheat, barley and rye and is used as a food additive in the form of a flavoring, stabilizing or thickening. A small percentage of the population is affected by celiac disease (an alergy to gluten), but a larger percentage has what is termed gluten sensitivity.

A switch away from gluten may help athletes perform at a higher level.

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FEATURE

Michael Redd 11 ATHLETIC 11 athletics

The Journey is the Reward

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Coming off two major knee injuries, he’s looking to rebound and capture his first ring.

If you could choose one person in Columbus to talk to your son or daughter about life, giving, kindness and core values, don’t overlook Michael Redd. When asking Michael what motivates him, he responded easily: being a better husband, father and developing his relationship with God. 31 11 ATH

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ATHLETE ADVICE 11 ATHLETIC 11 athletics

Ways to do a Pull-up

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Are you serious about improving your health and fitness level?

Then do pull-ups! Pull-ups are a multi-joint compound exercise that involves multiple muscle groups at the same time, and are one of the most important exercises you can do. It saves time and creates functional strength applicable to other physical activities—both work and sport. The benefits are widespread and include an increase in functional strength, posture improvements, back pain alleviation and a better looking physique.

Wide Grip A wide grip is the best way to add width to your back. Grip the bar with an overhand grip with your hands outside your shoulders. The wider you grip the bar, the more you will activate the upper lats.

Wide grip pull-ups are the hardest of traditional-style pull-ups.

Narrow Grip A narrow grip targets the center and lower lats. It also requires additional assistance from the bicep muscles. Most people can perform more of these than wide grip variation because of the bicep assistance.

Chin-up A chin-up is where your palms are facing toward you. The grip allows the back and arms to work synergistically to pull the body up. Because of this synergy, you can most likely pump out a few more reps than traditional narrow or wide grip pull-ups.

Neutral Width should be about 20 – 24 inches apart. This grip, where the palms are facing each other, allows the shoulders and elbows to line up. This line-up reduces stress on the joints and is the best option for your first step in adding weight to your pull-up.

Mixed-Grip A staggered grip calls for one palm facing away and the other palm facing the body. Whichever hand is facing the body absorbs more of the load because of the grip efficiency. Make sure to alternate the grips with equal reps.

Towel Grip The towel grip adds additional stress to the hands. This additional stress increases forearm strength and works the back muscles slightly differently than a traditional grip. Towel grips are a good variation to add when forearm strength is a priority.

Fat Boy Pull-up This version is a novice position that helps strengthen the lats. The rowing motion helps strengthen the middle and lower traps along with the rhomboids.

Side to Side Pull-ups At the top part of the pull-up position, the athlete slides his head to the left, right and back and then descends. On the next rep the athlete slides his head to the right, left and back. This version is helpful in activating the stabilizers of the back and shoulders, along with the rhomboids.

Neutral Grip Isometric Leg Raise The pull-up already activates the abdominals, but to gain additional hip flexor and lower abdominal activation, hold your lower body is straight leg position. This version will take strength away from the traditional pull-up, but will add additional core work to your routine.

Weighted Pull-ups Either by using a belt or holding a dumbbell between your feet, you can add additional resistance to the pull-up. 11athletics recommends you be able to complete three sets of eight pull-ups before you add additional loads. 11athletics also points out the neutral grip is the best pull-up option for additional weight.

Plyo (grip switch) Pull-ups This version is another advanced pull-up exercise. Pull your body up explosively and change your grip placement at the top of your movement.

BONUS – Batmans! Demoed by Johnny Berger in the Table of Contents (pg .5) 41 11 ATH

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ATHLETE ADVICE 1) Plyometic Medicine Ball Roll-Out 11 ATHLETIC 11 athletics

- Begin in push-up position with hands on Turkish twoGet-Up similar Double Bosu Squat medicine balls - Explode up from bottom portion of push-up, while rolling balls forward - Land back on balls in planked push-up position.

Repeat 2 sets of 8.

Skills: Core, Stabilization, Power, Coordination Primary Muscles: Core, Shoulders Sports Specific: Baseball, Softball, Tennis, Wrestling Band Bear Double Bosu Crawls

Spider-man Double Bosu Walking Planks

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1

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It’s back and if you were curious enough to attempt our last five, then you probably will make a run at these. If anything, we push the envelope, attack life and believe in a stronger, more athletic version of fitness. So if you want something more, something different than EZ bar curls or another round of incline bench press, then grab a friend and try some exercises that your local trainer can’t do. The 11 in you is waiting.

2) Double BOSU Squat

3) 45lb Olympic Bar Turkish Get-Up

- Take two BOSU balls and place one flat and the put the other BOSU on top of it (as pictured).

- Jump onto the top BOSU - Do a set of 20 parallel squats without falling off.

- Lie flat on your back gripping a 45lb Olympic Bar - Perform Turkish get-up (see below) - 2 sets of 6 each arm Skills: Strength, Balance, Athleticism Primary Muscles: Everything Sport Specific: Football, Hockey, Basketball, Wrestling

Skills: Balance, Strength Primary Muscles: Legs, Core Sport Specific: Soccer, Basketball, Football

Turkish Get-Up Double Bosu Squat

Turkish Get-Up

Russian Pistols

Double Bosu Squat

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Spider-man Double Bosu Walking Planks

Band Bear Double Bosu Crawls

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4) Russian Pistols with 20lb Kettle Bells – - Grab two 20lb kettlebells or dumbbells Band Bear Bosu - Stand on one leg and squat butt to your heelDouble Crawls - 2 sets of 6 each leg Skills: Strength, Balance, Flexibility, Athleticism Primary Muscles: Legs, Core, Back Sport Specific: Football, Soccer, Rugby, Hockey

Double Bosu Squat

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5) 15’ Band Bears Crawls with 30lb Weighted Vest – - Tie together one medium and one heavy resistance band Spider-man Double - Attach one end ofBosuPlanks band to something stable Walking Cable Pull Through BOSU Rope Cable Twist - Band attaches to waist - Crawl 15 feet for 2 sets of 8 Skills: Explosion, First step Power, Endurance, Agility Primary Muscles: Everything Sport Specific: Football, Rugby, Wrestling Band Bear Double Bosu Crawls

Turkish Get-Up

Russian Pistols

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ATHLETE ADVICE 11 ATHLETIC 11 athletics

Top three reasons serious athletes should kettlebell: 1. Strength gains, coupled with a dramatic increase in work capacity, will be noticed after two weeks of proper kettlebell training.

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2. The kettlebell will increase joint integrity and awareness by increasing strength in positions that machines, barbells and dumbbells miss.

3. On-your-feet training will crank up core strength without thousands of dollars of equipment and hours in a stinky gym. Kettlebells train your body as one unit, not a collection of body parts.

Kettlebell Training Bolsters Athleticism

Looking for a blend of strength, high-end conditioning, flexibility and power? Could you use more staying power, late game kick, increased injury resistance? I suggest you look into some kettlebell training. The kettlebell looks like a cannonball with a handle and dates back to 1704 when the term first appeared in a Russian dictionary. Are you ready for an eye-opening system in the world of strength and conditioning?

Lifting heavy and having ridiculous strength is fun, no doubt, but if you can’t ascend a flight of stairs easily you’re not much good to anyone.

Proper kettlebell programs develop a strong, lean, resilient frame. If you’re looking for a blown up body builder look, this isn’t for you. A single kettlebell, or a pair of bells for the advanced, allows you to move from one strength movement to the next without stopping. This type of flow allows kettlebellers to enhance strength at game- or race-like heart rates. The demands of sports frequently require athletes to maintain muscular strength and high heart rates at the same time — nothing new to an athlete who is properly trained with kettlebells.

A kettlebell creates an offset load, and when pressed overhead it places unique and beneficial stress on the shoulders and abdomen. Many of the upper body exercises performed with the kettlebell encourage shoulder stability due to its unique shape. Physical therapists and strength coaches are beginning to use the kettlebell to rehab rotator cuff injuries sustained from improper bench pressing or imbalanced strength training programs. When an athlete can learn how to protect his or her shoulders and lower back with bodyweight training first and kettlebell fundamentals second, those skills are grooved into their nerves and muscles and are ready to go to work for them in competition.

The kettlebell stands alone when it comes to portability and all conditions used. I use the kettlebell in every workout, whether it’s in the gym, on a field or track or on the beach. It provides me with breakthrough and record-setting workouts and lighter days when the body needs to move easily to promote increased blood flow and muscle repair.

I wholeheartedly recommend this oldworld tool for any athlete of any age.

Contributed By Rick Rick III,CSCS,RKCII

11athletics’ 4 kettlebell moves for a lean, functional body: Kettlebell Snatch — Begin in standing position holding kettlebell with one arm. After you drop into a swinging squat motion, drive the hips forward and pull the kettlebell towards your eyebrow (upright row) imagining you are standing (facing) close to a wall. Once the kettlebell reaches eyebrow level, you will punch the kettlebell into an overhead position while falling into a squat position. The bell should finish on the back part of your forearm.

Kettlebell Turkish Get-Up — Lie flat on your back, gripping the kettlebell in the palm of your hand, allowing the bell portion to rest on your forearm. Keeping your wrist solid and in line with both shoulder and elbow joint, directly hold upright over shoulder. Bring the knee up to bent position on the side that kettlebell is being held. The opposite arm is out to side at 45-degree angle. Drive the heel of your foot down on the side holding the bell, and move left leg back into lunge position as you begin your ascent to standing (opposite hand is forming a base on the ground). Lunge up into standing position. Reverse the steps to back to lying start position.

Kettlebell Figure-Eight — Begin with the kettlebell in your right hand down at your side. Next, squat down while bringing the kettlebell across your body and between your legs (use proper squat form). Reaching around the back of your leg, grip the passing kettlebell with your left hand. As you ascend back to standing position, swing the kettlebell up and across your body until it comes to a brief rest in the palm of your right hand. Repeat figure-eight pattern on opposite side.

Kettlebell Windmill — To start the windmill the kettlebell must be straight overhead (wrist, elbow and shoulder in line) with kettlebell resting on the back part of the arm. Feet should be approximately shoulder-width apart. On the hand or side the kettlebell is being held transfer the majority of the body weight to the heel of that foot. That same leg will remain locked at the knee joint as we position the hip outward and bend to the opposite side. Keep eyes focused up on the kettlebell as you ascend your opposite hand to the opposite foot. (pictured on page 9)

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