Q: What are the top two common myths that coaches still believe in regarding speed development?
A: There are so many myths regarding speed development and proper training but I will give you some that I hear all of the time from coaches.
1). Speed work is running 100 yards or 200 yards or repeat 40's with little or no rest. This is False. I have coaches tell me all the time that their athletes are doing speed work and then goes into telling me that his athletes are running beasts, suicides, repeat 100 meters, or repeat 40 yards dashes with their rest period is turning around and walking back to the line.True speed work is performed at 90-100% intensity for 2-8 seconds. You also need to be fully recovered before you start your next repetition if you want to get the full benefits of speed training. I use 1 minute of rest for every 10 meters run. I think I got the rest recommendations from speed coach Charlie Francis.
2). You can't train speed.You can't train an athlete's natural talent. Deion Sanders, Maurice Greene, etc are going to be fast no matter what. But they can get faster. If they couldn't then we would both be out of a job. Speed is a skill that is trainable and needs to be trained to improve it.
Q: Is there an optimal time of day to take your vitamins?
A: Yes! The best time to take your vitamins is right after you say your prayers (this, according to my nutritional mentor, Hulk Hogan). Or is it: say your prayers first and then take your vitamins. I could never get this straight. In all seriousness, it depends on which vitamins you’re talking about. If you just take a multi-vitamin, there is no optimal time. It’s interesting to note that food can actually facilitate the absorption of some of the micronutrients provided by your vitamin while it can interfere with the absorption of some of the others. Therefore a smart idea may be to take a multivitamin in the morning with breakfast and another at night between meals. If you’re talking about individual vitamins, I can’t help you here. It would take a whole text book on nutrient-nutrient interactions to cover which vitamins should be taken with which other vitamins and which should be taken apart from others. To find this information you’ll need to go to a university bookstore and pick up a nutrition textbook or go online and search for this type of book. Or (begin shameless self promotion), you could just hire me to design your nutritional program. With most of my nutritional programs, the micronutrient density is quite high and therefore vitamins are often unnecessary - unless you’re on a restrictive “cutting” diet – then you’ll need a bit of vitamin support (end shameless self promotion).
Q: Fitness 19 opened down the street from my house. I signed up to become a member but want to hold off on getting a personal trainer for a couple of months. Can you tell me the common mistakes you see in the gym so I can avoid it.
A: Wearing polka dots biker shorts to spin class…. Wearing Under Armour gear as a regular shirt when your 40 pounds overweight …. in case you didn’t catch on, Im being sarcastic ….
TOP 5 MISTAKES THAT I SEE IN FITNESS GYM
MISTAKE # 1: STAYING IN THE GYM FOR MORE THAN 1 HOUR
MISTAKE # 2: TAKING TOO LONG OF A BREAK IN BETWEEN SETS
MISTAKE # 3: NEGLECTING A WARM UP, NOT TAKING THE TIME TO COOLDOWN
MISTAKE # 4: USING THE WEIGHT MACHINES
MISTAKE # 5: STAYING IN THE CARDIO MACHINES FOR LONGER THAN 20 MINUTES
Q: I read your newsletters. Im confused on the “eat more to lose weight” concept. My trainer told me its all about calories in minus calories out. I just simply eat way less calories to lose weight.
A: You body hates you and is way smarter than you… plus your trainer is stupid! If losing weight is as simple as “calories in and calories out” then we wouldn’t have an obesity problem. Lowering your caloric intake makes your body hang on to the fat because its designed to survive. If you go on starvation mode (which is what most people do to lose weight fast) your body will fight it and will do everything in its power to keep it from happening. Also, your body will start burning off muscle, which is the last thing you want it to do. This is why diets that call for a drastic reduction in calories or when someone basically doesn't eat in the hopes of shedding body fat doesn't work in the long run.
Q: My gf is an RD and she is against the high protein diet you gave me. She said “I wouldn’t want to be your kidneys."
When I hear some Retarded Dietician (Opps I mean registered dietician) say "I wouldn't want to be your kidneys" in response to the fact that I advocate high(er) protein diets for myself and for my clients, I have to fight off the urge to put them in a half nelson and have them cry "uncle, uncle" before I let them go. There is absolutely no scientific proof stating otherwise in healthy individuals. So the next time you come across this dilemma here is your retort: "If you sprain your ankle, it will hurt when you walk; does that mean walking is bad and we should all stop doing it?"
Q: You advocated 8-9 hours of sleep for my teenage son and it has done wonders for him at school. Im trying to get to bed (9pm) early it seems like I waste a good 2 hours of my time just lying in bed and twisting around. I guess my body got use to slepping around midnight all the time. How can I can fall asleep faster.
Heres my Top 5 Tips for getting a good night sleep:
1. Make it a rule to leave the television out of the bedroom. The bedroom should be used for two things: sleeping and business time (you know what I am referring to).
2. Use a fan or sound machine for the "white noise." I know a few people who can't live without their fan on at night. It drowns out many of the outside noises that would normally wake them up.
3. If you're one of those people that sets an alarm to wake yourself up in the middle of the night to eat, stop. You're just really messing with your natural circadian rhythm (sleep pattern). Instead, drink a large glass of water prior to bedtime. In doing so, your body will naturally wake up in the middle of the night, and on your way back from the bathroom you can down a quick protein shake (ok Rocky?).
4. Make the room as dark as possible. Even the slightest bit of light coming through can affect your sleep.
5. Get in habit of starting a routine before bed. Take a hot shower and stretch and read 30 minutes before you go to sleep. I suggest anything written by James Joyce....I guarantee you will only last a paragraph before you start to fall asleep.