Friday, December 26, 2014

My Journey to the 2015 NYC Triathlon

My Road to the 2015 NYC Triathlon




By chance, this year I was selected through the lottery for the 2015 NYC Triathlon.  Due to shoulder injuries last year, I put my triathlon training on hold and focused more on bike races.  I had a blast racing at Lime Rock Park in Salisbury CT, In the Catskills in upstate New York, and in Danbury CT on a .6 mile crit course.  After working my upper body strength, getting back in the pool, refocusing my goals, I am ready and determined to tackle the field and finish towards the top.  




If you want change then you need to act. Get up and start living. I wake up every morning with my dreams in the back of my head and I chase them throughout the day. I won't regret anything because I put 100% into everything I do. So many people talk about things they haven't even done, they procrastinate, and they don't know the meaning of sacrifice and hard work. Are you done yet? Do you want to see what passion really is? Do you want to see what struggle really means? Stay tuned...




Sunday, November 2, 2014

Shoulder Routine to Get Ready for Fast Twitch Activation!

Training Fast Twitch Muscle Fibers
And Developing Strength with Speed



  RANDOM FACT!! Did you know that “Strengths” is the longest word in the English language that has only one vowel? 

As we know, fast twitch and slow twitch muscle fibers are spoken about in many aspects of training for athletes and sports enthusiasts. This is to create a well-rounded athlete that encompasses Endurance, Power, Speed, Force, muscular and anaerobic endurance.  And…the only way we can improve is if we keep pushing our body past the limit of what it can already handle right?  But how do we do that without injury? How do we train certain systems like fast twitch muscle fibers? 

I have a history of shoulder injuries, and I was attacked with bilateral bicep tendonitis in March, which was severe enough to halt a lot of strengthening of my arms and shoulders.  It focused me in terms of biking but halted swimming and upper body strengthening.  It was painful and disappointing.





Once I recovered and felt good enough to push myself, I had a goal of performing some Olympic movements such as a clean and jerk in order to work my fast twitch muscle fibers.  I also wanted to use kettle bells in transverse movements and to start deadlifting heavier weight. I knew this would be key to improving my muscular endurance and force, as well at the fast twitch muscle fibers. 

Wall Ball: 18lb medicine ball thrown 8-10 feet up in the air 


ANOTHER FUN FACT!  When more than 100 athletes competing in the Olympics, 2 in particular were found to have a higher than average percentage of fast twitch muscle fibers.  Dara Torres and Greg Louganis.

This is the schedule I started.  I went very light the first week because the goal is, to move the muscle and direct blood flow to it while exercising it’s range of motion.  You want to feel the muscle working but you do not want to have pain.  You have to find a weight that is comfortable at a slow pace and for higher repetitions. 

Pushing the Sled followed by repetitions of KB squat to overhead press.  As you can see I improvise!


Week 1 Shoulder Exercises:
           
Exercise
Weight
Reps
Sets
Internal and External Rotation of Shoulder
Light resistance band, side laying, Cable Column
12-15
2-3
Empty Can
0-5
12-15
2-3
YTM’s
0-3
12-15
2-3
Short arc Shoulder Raises
5-15
12-15
2-3
Dips
Body Weight
12-15
2-3


Week 2 Shoulder Exercises

Exercise
Weight
Reps
Sets
Body Blade at Scaption.  Progress into ER/IR movement.
Makes those ends move!!
8-10 nice and slow or timed for 20”
2-3
Arnold Presses
Light weight 3-8lbs
12-15
2-3
Straight arm front and side shoulder Raises
Light Weight 5-12 lbs
12-15
2-3
Face Pulls
Light weight
12-15
2-3
Planks on Hands
Figure 8
Body Weight
12-15
2-3


Week 3

Exercise
Weight
Reps
Sets
Kb Thrusters with single arm
15-25 lbs
12-15
2-3
Deadlifts
¼ to ½ your body weight
12-15
2-3
Kb squat to overhead press
15-25
12-15
2-3
Wall Ball
5-15
12-15
2-3
Dips
10-15lbs
12-15
2-3


I felt like this was a great progression for me and I enjoyed the process.  I pushed my body at every week and made the exercise difficult of the prescribed repetitions were not enough.  I changed that aspect more than the weight.  I think this program is very interchangeable and is different for every individual based on their personal goals and their medical history.  Some programs could easily be replicated for two weeks at a time. 

Week 4 you’re there!

After I warmed up for 10-15 min, I walked into the gym and took the empty bar and broke apart the clean and jerk into different parts.  I worked on my deadlift form and the transition to the shoulders.  I performed from front squats with the bar racked on my anterior delts. I slowly added weight starting with 20lbs and did most of the same drills to make sure my shoulders felt comfortable with the movements.  I ended up staying with 80 lbs and performing about 60 reps total. 



Wednesday, April 16, 2014

Healthiest Swimming technique for shoulder?



Swimming Technique and Injury
High Elbow vs. Low in Recovery Phase, What is Right?!




WHAT IS THE PROPER WAY TO REACH FORWARD IN THE WATER!?  HOW DO I PROTECT MY SHOULDER??  Recently, my focus has been on swimming technique and biomechanics of the shoulders and torso during the freestyle stroke.  It seems that many coaches, professionals, and colleagues have different viewpoints on how to perform the freestyle with not enough clarification to sway me one way or the other.  Do we have a high elbow, or do you throw the arm and keep the hand higher?  I need to figure out how to help my clients be safe, build strength the right way, and not exacerbate a problem and cause bigger issues down the road.  I also don’t want cause an overuse injury in the future. Working in rehab has made me scared about destroying my body now and regretting it later…

While working at the physical therapy clinic.... I have learned a lot about shoulders and their mechanics.  One thing being that the shoulder’s resting position is 30 degrees of abduction in the scapular plane.  Too much adduction and internal rotation as well as repetitive overhead motions can irritate the bicep tendon.  The Other problems in the shoulder, the Supraspinatus can become impinged under the AC joint.  Weakness in the shoulder along with overuse and injury can lead to other tendonitis, osteoarthritis, shoulder instability, etc.   Doesn’t this sound lovely?





I have been swimming in the pool and developed Bilateral Bicep Tendonitis!!  It leads to referral pain on the back of my arm, freestyle hurts, and I am “swimming” around trying to diagnose what about my form and training led to this problem.  Reaching behind me hurts, overhead action, we need to solve this. 

Problems I have with my stroke...  So I have been told my multiple people that as I finish my recovery and enter the water I cross my midline a lot.  Also, if my thumb was going into the water first I was creating a lot of internal rotation.  Torso rotation also has a lot to do with this.  If I was not rotating my body enough, my arm was traveled behind me causing the humerus to travel forward in the GH socket and create an impingement.  Before this, I had major trigger points in my shoulder and an injury to my rotator cuff muscles from a job where I had to twist open a valve to change a filter.  I believe the combination to all of these aspects, plus a lot of vigorous swimming and repetitive motion of the freestyle led to my shoulders giving out.   

So, in the mean time, I am putting together drills to go back to the basics and really slow down and teach myself form. One aspect of the stroke I am really picking apart is  how I perform the recovery phase, of the stroke.  Some people have told me to keep a high elbow while others will teach that throwing the arm and keeping the elbow lower than the hand is the way to go. 

High Elbow or low elbow? I have come across multiple key points that help build the defense of each technique.  Keeping a high elbow can help utilize more of the lats and upper back and take more stress off the deltoids and rotator cuff.  A straight arm though, generates more velocity and helps carry you through the stroke more.   This does put more stress on the shoulder though and puts more emphasis on the deltoids.  So, maybe both strokes aren’t considered right and wrong?  Maybe we just need to choose when to use them to out benefit almost like interval training, or changing where your butt is on your bike seat to use more hamstrings versus quads. 





I recently read a paper written by Theodore J. Becker Ph.D., R.P.T., A.T.e who titled his paper “The 'Coaches Guide to Bicipital Tendonitis”  His paper gave me an overview of how the shoulder functions during different aspects of swimming. 

Let’s look at the freestyle stroke and what happens to the muscles on your arm.  When your hand enters the water during the initial catch, your hands downward position (supination) followed by the immediate high elbow pull puts the bicep tendon in a vulnerable position. It presses almost out of the groove!  The bicep plays huge roles in the pull phase as it flexes the elbow, horizontally adducts the arm, and supinates the hand.  So…now I understand why I have bicep tendonitis. The bicep ligament is very closely related with the supraspinatus and Deltoid, which is probably why a deltoid and SS taping felt so good to my shoulder and I continue to find trigger points in them.    

So the conclusion!  Found and theorized on Triradar.com.  If you think about it, the straight arm method is going to give you more velocity and brings the momentum out of the pull phase into the recovery.  It is great over the short term, but uses more of the deltoid and rotator cuff and doesn't allow for more support from others.  The bent arm technique allows you to use your traps, lats, deltoid,  and moreover recruits more muscle groups to put less tension on the deltoid.  Sooooo......In the mean time, I am sleeping without a pillow, trying to keep my shoulders back and down, icing constantly, and am going to get better soon!  My therapist told me today, David...try not to analyze this so much.  you are looking for the answer so bad that you are giving yourself 20 things to think about when you go swim instead of trusting your instinct, listening to how your body wants to move, and just swimming!  I am going to try that next week and just go with the flow.  


  

Monday, February 17, 2014

NYU Treatment of Multisport and Endurance Athletes Course.

NYU School of Medicine Approach to Treating The Multisport and Endurance Athlete
Across Age, Gender, and Injury


I'm registered and ready to go to this course!  This is going to be a great time as I'm excited to learn more about how to help others and myself.

I think the best part of this lecture will be learning about the injuries that are associated with long endurance type events.  I believe that many people train and compete like they are invincible, and then when they sustain an injury they don't understand why it takes so long to overcome, or they ignore it which then worsens the problem.  There are many risks associated with multisport events and learning how to go about training for them properly as well as nourishing yourself, protecting yourself, and discussing different perspectives is important.  

I will include a blog post in the future about my time there and I cant wait to share the information with my clients and with you all!