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| To ask us a question email: Ask-Synergy@Synergy-Athletics.com Note: Questions may be published on the site and should pertain to sports or training. |
| ASK SYNERGY |
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| Today's Topics 1. H.I.T Training 2. Tire Flipping 3. Warm-ups |
| 4.27.08 |
QUESTION: ...I have trained at a facility that uses HIT training in
PA. I'm not sure if i like it. Thoughts?
ANSWER: Thanks for the long email, I just cut the question out to
answer for you. H.I.T stands for High Intensity Training. Basically an
athlete works out with high intensity for a brief, infrequent period of
time. Search it on youtube, I'm too embarrassed to post a video of it
on this site. It involves long slow movements. For example, someone
would get on a hip sled, put 185 lbs on it and go up and down really
slowly until they are extremely fatigued and move on. To put it bluntly
it is a terrible form of training for athletes to use. It was popularized in
the 70's by Arthur Jones from Nautilus. To summarize HIT, it over
trains and increases athlete injuries significantly.
Also, hopefully you read the ASK SYNERGY 4.14 where I
explained that athletes should be trained in short powerful bursts
instead of long slow motions. HIT goes against this and causes fast
twitch muscle fibers to change to slow twitch. I think you get my point:
Don't waste your time with it! - Coach Joe Hashey, CSCS
PA. I'm not sure if i like it. Thoughts?
ANSWER: Thanks for the long email, I just cut the question out to
answer for you. H.I.T stands for High Intensity Training. Basically an
athlete works out with high intensity for a brief, infrequent period of
time. Search it on youtube, I'm too embarrassed to post a video of it
on this site. It involves long slow movements. For example, someone
would get on a hip sled, put 185 lbs on it and go up and down really
slowly until they are extremely fatigued and move on. To put it bluntly
it is a terrible form of training for athletes to use. It was popularized in
the 70's by Arthur Jones from Nautilus. To summarize HIT, it over
trains and increases athlete injuries significantly.
Also, hopefully you read the ASK SYNERGY 4.14 where I
explained that athletes should be trained in short powerful bursts
instead of long slow motions. HIT goes against this and causes fast
twitch muscle fibers to change to slow twitch. I think you get my point:
Don't waste your time with it! - Coach Joe Hashey, CSCS
QUESTION: Coach Hashey, I'm a new high school football coach
and I need something to get more variety into my players summer
strength training program. It is a struggle to get the kids to keep
getting stronger all summer without some extra motivation. Do you
have any ideas of exercises or variations to keep the kids going? I'm
looking forward to your response.
ANSWER: It's tough to comment on your program without knowing
the specific exercises, so I will give you some general thoughts. First,
as you may already do, you must have to players keep written track
of their goals and push them to break their records weekly, even if it is
just by a few pounds. They must have reachable personable goals
that they are committed to achieve.
Second, on the topic if your exercise question, I have a simple idea,
get a big tire and have them flip it. It is a great variation from the gym
exercises. Don't have them do it every day, but work it in. Along
with being a great way to mix up the program, the tire flip itself is a
good multi-planar exercise that can be useful to athletes of many
sports. You should be able to get tires for free from any tractor tire
supplier, they have to pay to dispose of them if they don't give them
away. Good luck with your season! Here are some tire flipping
variations that you could work in, and honestly, any safe way that they
can flip the tire will work for strength gains:
and I need something to get more variety into my players summer
strength training program. It is a struggle to get the kids to keep
getting stronger all summer without some extra motivation. Do you
have any ideas of exercises or variations to keep the kids going? I'm
looking forward to your response.
ANSWER: It's tough to comment on your program without knowing
the specific exercises, so I will give you some general thoughts. First,
as you may already do, you must have to players keep written track
of their goals and push them to break their records weekly, even if it is
just by a few pounds. They must have reachable personable goals
that they are committed to achieve.
Second, on the topic if your exercise question, I have a simple idea,
get a big tire and have them flip it. It is a great variation from the gym
exercises. Don't have them do it every day, but work it in. Along
with being a great way to mix up the program, the tire flip itself is a
good multi-planar exercise that can be useful to athletes of many
sports. You should be able to get tires for free from any tractor tire
supplier, they have to pay to dispose of them if they don't give them
away. Good luck with your season! Here are some tire flipping
variations that you could work in, and honestly, any safe way that they
can flip the tire will work for strength gains:
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QUESTION: ....What do people mean when they say "warm-up"
before lifting?
ANSWER: Warming up is essential to working out. Without getting
into all of its merits, I'll explain a few options. First, increase your core
body temperature. The warm-up will vary if you are working upper
body or lower body. I'll give you a sample lower body warm-up:
1. 15 seconds of each of the following as fast as possible with no rest:
Jumping jacks, bodyweight squats, marching in place, crunches,
push-ups, side hops, burpees, mountain climbers. 2 minutes total just
to break a slight sweat.
2. 5 Hydrants each leg, forward and backwards.
3. 8 Scorpions each side
4. 8 Laying on the back Toy Soldiers
5. 5 box jumps of low to moderate height.
If you try this and it is too hard, cut some things out. The warm-up
should not be the workout. It should be between 5-15 minutes
depending on the intensity and your workout plan. If you need those
warm-ups and dynamic stretches explained, just shoot me an email
back. Try it, your following workout should go noticeably better.
before lifting?
ANSWER: Warming up is essential to working out. Without getting
into all of its merits, I'll explain a few options. First, increase your core
body temperature. The warm-up will vary if you are working upper
body or lower body. I'll give you a sample lower body warm-up:
1. 15 seconds of each of the following as fast as possible with no rest:
Jumping jacks, bodyweight squats, marching in place, crunches,
push-ups, side hops, burpees, mountain climbers. 2 minutes total just
to break a slight sweat.
2. 5 Hydrants each leg, forward and backwards.
3. 8 Scorpions each side
4. 8 Laying on the back Toy Soldiers
5. 5 box jumps of low to moderate height.
If you try this and it is too hard, cut some things out. The warm-up
should not be the workout. It should be between 5-15 minutes
depending on the intensity and your workout plan. If you need those
warm-ups and dynamic stretches explained, just shoot me an email
back. Try it, your following workout should go noticeably better.
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