| Hi Friend,
Welcome back and welcome to Change Your Body Boot Camps, 2017, Phase 10!
This phase will be a power endurance phase. You've heard me talk about it, so let's break it down, so you can understand it well and take advantage of this opportunity.
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| Power!Merriam Webster defines power as ability to act or produce an effect (in 1a.), possession of control, authority, or influence over others (in 2a.), physical might (in 3a.), a source or means of supplying energy (in 6a.) and the time rate at which work is done or energy emitted or transferred (in 6c.).
So if you want to produce an effect (1a), that earns you self-control and influence over others (2a), by giving you the physical ability to do more bad a** stuff (3a), because you have a greater well of high potency physical energy (6a) and most importantly having the ability to use the physical energy as fast as the blink of an eye (6c), then you want to develop power. |
| Mechanical Power!Do you love physics? I had an awesome physics professor in college that made physics super fun, much like I imagine Karna does for his students, and either because it was fun or because it came naturally (I don't know), I did really well in it. I don't remember much, but I sure understood it well. In it's simplest form, Power = Force x Velocity. I'll let, Dr. Gregory Haff explain it, as he wrote a great article, Training Principles for Power, in the Strength & Conditioning Journal. "Mechanical power is often referred to as the rate of doing work (45) and is calculated by multiplying force by velocity (58)
Based upon these mathematical equations (attached image), it is evident that the 2 central components that impact the athlete’s ability to generate high power outputs are the ability to apply high levels of force rapidly and express high contraction velocities (42)."
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| | What does that mean?
"...The basic inverse relationship between the force a muscle can generate and the velocity at which it contracts is often depicted by a characteristic curve (Figure 1) (18,42) in which the amount of force that can be generated by a concentric muscle action decreases as the velocity of movement increases. When related to the maximal power output, it is evident that force and velocity are interdependent and that maximal power output occurs at compromised levels of maximal force and velocity (Figure 2) (42,68)."
Coach Mike:
Force = Mass x Acceleration
If you want to get stronger and produce more force either move more mass (lift something heavier) or lift something heavy, faster.
So in the simplest terms, you produce less power the heavier something is because you move slower and you produce more power the lighter something is because you move faster.
"This relationship is clearly depicted in a traditional vertical jump force, velocity, and power tracing, where peak power does not occur at either the points of maximal force or velocity (Figure 3). Ultimately, as the athlete tries to accelerate during the jumping motion, the time frame for the application of force becomes shorter, which highlights the importance of the rate of force development in the expression of power (58)."
Coach Mike:
So if you do a squat jump, you'll produce the most power, but if you do a dumbbell squat jump, you'll produce less power because you've increased the mass being moved (bodyweight + dumbbells), therefore you naturally jump slower and less high.
"Ultimately, 3 key elements must be considered when attempting to increase power output.
First, it is essential that overall muscular strength is maximized because of its direct relationship with the ability to express high rates of force development and power outputs.
Second, it is important to develop the ability to express high forces in very short periods of time, which are reflected by the rate of force development.
Finally, it is important to develop an ability to express high forces as the velocity of shortening increases.
Careful inspection of each of these elements reveals that there is a strong interplay between each element with overall strength levels serving as the main driver for the ability to express high power outputs (42,58). Support for the interrelationship between maximal strength, the rate of force development, and maximal power output is clearly seen in the scientific literature where significant correlations have been found between these variables (27,30)."
Coach Mike:
In Summary to produce more mechanical power you have to get physically stronger like we did all summer during P7, P8 & P9 and especially the increased volume of work we did in P9. Next you need to be able express force quickly like you do with hurdle hops, MB throws and exercises like the Hang Jump Shrug, in which you train and use the stretch shortening cycle, aka you're natural elastic reflex. Last you need to be able to do this consistently and constantly through the full range of motion. Not just at the beginning, but also when you start gaining momentum to keep firing until you finish, like when I say, "put your head into the ceiling" or "keep your head packed" or "jump tall" or "finish tall", or "remember to shrug hard" or "jump high, shrug hard, pull hard...".
I hope that helps you understand power and mechanical power. There's no test, so it's o.k. if you'd don't, but if you do understand it, there's a chance you can consciously help yourself get better in the short and long term.
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| EnduranceEndurance as defined by google is, "the fact or power of enduring an unpleasant or difficult process or situation without giving way, " when used as a noun and "denoting or relating to a race or other sporting event that takes place over a long distance or otherwise demands great physical stamina, " when used as an adjective.
So endurance is when you do or go through something uncomfortable and/or do something that requires stamina over a long period of time like a race.
Also self explanatory.
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| | Power Endurance Ah...power endurance. What the heck does this mean?
So if you're about to start a sport like football or futbol that require you to be able to produce tremendous amounts of force quickly, in a repeated manner as you stop and start during a play vs. 1 single sprint or cut or kick or throw, etc... or if you need to climb hills, pass someone and/or finish strong during an endurance event / race, you'll need the ability to use that extra gear, multiple times. |
| | P10 Overview And that is what P10 is all about. Power Endurance! We reap the benefits of what we sowed during P7 (muscle building), P8 (intensity) & P9 (volume) to produce rapid force movements in a repeated manner to peak you for fall soccer, flag football, fall races and fall photos! Now you might not yet, play flag football or soccer, because they're team sports and they either don't fit your lifestyle right now or you've never played them, but you're going to want to do something with all of the athleticism you develop and earn, as you get into your best shape because (1) it's super fun to play sports, (2) it's super duper fun to play sports and get to express the results of your training and (3) you're most likely going to live a really long life because you prioritize your health, so you mine as well be open to doing fun sports. Plus team sports provide camaraderie which is the #1 thing retired athletes miss the most.
Fall races give you additional purpose to your cardio minutes via a deadline produced by an event. It fits perfectly with our cardio minute goal and the lifestyle of most busy people and it's a fun way to produce and track data to set future PR's. And if you train during the traditionally humid months of July & August, when mid-september hits and the humidity cuts, you'll be and feel faster & stronger.
You may have never put much thought into fall photos, but I have. Coming off the summer, most people are bronzed and their skin looks pretty good, however, depending on their activity level and consumption during the summer months, they might look less than their best. One way they could look less than their best is they could be bloated, but with a tan. If you follow our plan, especially this month, you won't look bloated and because it's still technically summer, you could still get a nice glow to your skin that'll compliment the glow you'll get from the gym. We'll sweat out the toxins and peak you physically. Wanna know what I'm talking about? Check out my triathlon photos from (1, 2 & 3). These were from a Sept 2007 race. Photos the rest of that year with the exception of after the race and the next day, when I was recovering, I presented my best self to photographs.
It could all change when the Halloween treats, Thanksgiving Day splurges & leftovers and the holiday parties and stress of December come, so if possible, schedule you're holiday card photos for the end of the month, beginning of October.
*Of course, if you buy into all of our themes, we'll Fight Holiday Season Weight Gain, Peak for Holiday Hotness and Prepare you for Winter Sports during our Q4 programming, so you'll have some photogenic insurance coming in case photos don't work for you this time around.
How are we going to deliver Power Endurance?
We'll deliver it through skill progressions with the medicine ball that will let you put more force into the ground with stepping Overhead Throws and isolated 1-leg Front Twists. In case you didn't catch how it's possible to put more force into the ground while standing on 1-leg, it's because if you add up the amount of force you put into the ground on 1-leg and multiply it by 2, you theoretically produce more force combing those 2 legs than you do if you did the exercise on 2-legs.
Example: last phase we used 4-10 lb. Medicine Balls for MB Standing Alternating Front Twists on 2-legs. This phase phase we'll use 2-8 lb. Medicine Balls for 1-Leg MB Front Twists. So if I use an 8lb. ball on my left and an 8lb. ball on my right, that's 16 lbs. combined b/w the 2 legs, where as in P9, I only used a 10 lb. Medicine Ball. That's a 6 lb. difference and that difference is known as the Bilateral Deficit.
Hops progress to Continuous Hops, which for many people are really easy, even people who can't stick the landings well. This is rate of force development. Everyone will stick the landings the 1st round to get wake up their stabilizers, breaks and decelerators, then they'll use the double bounce the 2nd round if they passed the 1st round, to transition from absorbing impact to reacting to and re-producing force and lastly the continuous hops, to produce repeated force with minimal ground contact time (amortization phase) and to train countermovement force production.
You'll then get to express this in the sprint & speed training (agility ladders, tennis balls, sprints and shuffles) by putting maximal force into the ground in repeated and reactive ways.
The Dumbbell Complex will use a DB Load of 15-35% BW, which is down 10% from last phase. Last phase was an accumulation phase (aka volume phase), that put most people into an anabolic (muscle building) state, in which they were more hungry and possibly slept deeper too. We did continuous 20 second sets of maximum reps. People ranged b/w 4-7 reps per exercises, but sometimes got as many as 9 reps for the jump shrugs, RDL's and front squats. This phase we'll cut the work set to 10 seconds, still do max reps and we'll do 3 rounds vs. too. The lighter DB Load, will mean you can hold form better & longer, go faster, which should yield more total power produced and speed of movement. Because you'll be able to go faster & produce more force you'll get more winded, which will make it feel confusing as to how it's possibly easier than any of the DB complex phases, but it is.
The Strength will be the area that you'll remember most when you train and when you leave because it's going to challenge your strength endurance through straight sets vs. supersets. A superset is when we go back & forth b/w 2 different exercises like rows and push ups or squats and pull ups. A compound set is when we do 2 or more similar exercises back to back like pike push ups (vertical push) and floor slides (vertical push).
Straight Sets on the other hand is when we do the same exercise over and over again like we'll do this phase for 2-4 sets.
Example: 4 sets of pull ups, then move on to 4 sets of 1-leg squats, then move on to ...
This is going to make you're arms and legs really tired. It'll help you to preserve your strength and possibly get stronger as the phase progresses, retain muscle mass and decrease body fat. It'll have a positive hormonal response that should help put you in an anabolic state even though it's a tapering month and because of the nature the chosen tempos, 20:10 or 20 seconds on 10 seconds off, it'll have an anaerobic energy system response which is an energy system of power endurance.
Conditioning. We'll continue with everyone's favorite, alternating strength & conditioning, as well as doing 2 rounds of 2 minutes for maximum sets. Right now this formula seems to fit everything well. If you check your workout cards from P7, P8, P9 & P10, I hypothesize that you get you're producing more total sets per conditioning day, compared to phase 7.
Also, I know it's sad, but this is the last phase for triathlon relay, base running and the multi-directional relay with the bands around your waist. Next phase we start winter sports training.
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| | P10 Workout A! Check it out!
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| | P10 Workout B! Check out this day 2!
Which day do you think will be harder?
Which day is harder? |
| | P10 Warm Up Flag this email and/or save these images, if you need to get your workouts in while you're away.
Here's your warm up! |
| | P10 Warm Up Continued & Cool Down and the rest of the warm up + cool down. |
| | Nutrition Habit! Time to choose a new nutrition habit to record on your workout card and practice every day for the next 4 weeks. Remember to choose the habit you can do every day @ 1 meal per day, @ 2meals per day, @ 3 meals per day... or at all meals per day with a 9 out of 10 confidence level you'll be able to achieve it with ease.
I might read your workout card aloud in class, so be prepared. |
| | That's all.
Sunday is the Stadium Run (9/10), minutes were due Monday and the next private measurements & Functional Movement Screens are Saturday, Sept 23.
Finishing summer & starting fall strong,
Your coach,
Mike alves
p.s. what'd you do for cardio minutes last week?
p.p.s. are you coming to the stadium run on Sunday (7:30-9:30)?
p.p.p.s. if you're a 2017 FAB #1 winner and you want to get your Custom Corrective Cardio plan, schedule Private Measurements on your calendar for 9/23 right now! Do it! :-) |
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