Archive for Virtual Online Gait Analysis

The Coaching Advice I Give Most Often

 

Endurance athletes pride themselves on pushing through the most challenging, gut-busting workouts. Anyone who is on Facebook sees those "inspirational" memes where the message is always to push-push-push! We like to think of ourselves as tough and willing to push hard and do that little bit extra, even if that "extra" results in some pain that just might be an impending injury.

We love to share our toughness on social media too. Hell, thinking about it - isn't this really why Strava and Facebook exist? So we could prove to those athletes around us that we're a little tougher (and faster) than they are!?  Come on, admit it! 🙂

Hey, listen...I get it. I've been there. 🙂 Improving and racing long aren't easy. Sometimes you gotta dig deep, push yourself harder, put in that extra effort if you want to get better, right?

But let me ask you a question. Is there a point where that never-ever-quit mindset can be detrimental?

The answer to all of these questions is a resounding YES.

You've got to put in some extra work and be willing to do some things that most wouldn't. But at the same time, the mindset of "never-quit-no-matter-what" can sometimes do a lot more harm than good.

Let me just come right out and say it straight: You're never going to be as sorry for the workouts or sets you didn't do, as much as the ones you DID do that you shouldn't have.

In other words, if in doubt, leave it out.

A few weeks ago I sent an email to my mailing list, discussing what I believe might possibly be the world's dumbest exercise? (In case you missed that email and post and you'd like to read it, hit me up via email and I'll send it on to you).

My friend Amy replied (as did a lot of folks with similar stories) sharing with me her story that speaks to this very same idea. I clipped a portion of her email and underlined some of it. Check it out:

 

 

 

 

 

 

 

 

 

Unfortunately, Amy's email says it all. If only she had stopped one set earlier or when she started to really feel her form falling apart.

 

The Best Kept Secret To Avoiding Injury and Improving Consistently

Anyone who knows me or has worked with me knows I'm passionate about helping athletes improve, get faster and stronger, and of course avoid injury along the way.  What many people don't know, is that the secret to improving and avoiding injury aren't those mobility or stability exercises I continually program.

So what is?

Most injuries occur, not because your core is unstable or you're tight. They happen most often, because of dumb training mistakes. You know, the mistakes you make that at the outset, look like you're being "tough." Going the extra mile. Doing that extra rep or set or workout.

Just like Amy did. 

Sometimes, the best thing you can do to ensure you'll keep improving is to leave something OUT or stop short, just when it might seem like you could go on forever.

I wish I had a dollar for every time I've said, "it's at the moment in time when we feel the most bulletproof, that we're actually the most vulnerable."  Not popular to hear, I know. Because hey...we love our toughness and never-say-quit mentality.

So, a couple of months ago I did a talk for some locals here on the sun-coast that was titled "Train Smart: What Is It? How To Do It!"  Goes right along with this theme, ya know?

I've got 24 slides from the talk that I'd be happy to share with you.

I guarantee there's some TIPS in there that just might help down the road to avoiding all of the mistakes I have personally made over the years! That's the thing, I think, that makes me a good coach. I've made ALL of the mistakes so you don't have to!  🙂

To Your Success!
~Coach Al

Are You Wasting Your Time Doing This Dumb Exercise?

 

So here we are, it's already mid April. Did it seem to you that the first three months of the year have just flown by?

Let me ask you two straight forward, honest questions:

1. Would you be interested if I said I could show you one simple (but not necessarily easy) exercise that could (nearly) instantly, give you a STABLE core? No BS here - I'm very serious. Done well, this particular exercise works almost like "magic."

2. And what if I could also save you valuable time and energy by showing you one popular exercise you're probably doing that is a serious waste of your training time and effort?

I'm going to assume if you've read this far, the answer is YES to both of those. So let me start with question #2, the exercise that is A WASTE. What is it you ask?

planksIt is the basic 4-point, front (aka prone) plank.  

Now listen, I know a lot of athletes love this one because you get that "burn" in your abs (yes, I do occasionally use this plank to transition between right and left SIDE planks), and it does make you feel mentally "tough" to gut out long planks, BUT... if your mission is to avoid injury and run faster, this version of a plank just won't do it for you. 

To learn more about the "WHY," take time to listen to this podcast where Doc Strecker and I go into great detail (and hopefully set the record straight) about this exercise.

Now to question #1, if you REALLY want a more stable and strong core, that'll help you get faster and go farther, the Half Front Plank with a reach, IS IT.

Now you might be thinking, this is much "easier" than a full front plank and certainly, something that "simple" can't possibly make a difference. But you would be wrong on both counts.

 

A Simple (But Seriously NOT Easy) Plank To Get Stable

 

Don't believe me?

I challenge you to TRY IT exactly as Dr. Strecker describes it (and demonstrates it) in the 3.5 minute video (click on the image to the left) and then let me know how it goes for you.

In fact, I challenge you to videotape yourself doing it and send it to me. I guarantee I will get back to you with a critique, and offer some tips on how you can improve.

Listen, I know your time is valuable and mine is too. I've been at this way too long to waste time. I'm giving you the straight scoop here, it's up to you to see if I'm right.

Try it. Video yourself and then email me to let me know you're sending video. (Dropbox is best to send video. Note that I will NOT open it unless I hear from you first via email).

Trust me, it may look easy but to do it well, is NOT easy.

It's up to you. You can get REAL results, or you can choose to waste your time doing dumb, pointless exercises like the basic 4-point front plank.

But if you ask me, life is too short to waste time on useless exercises.  As I said before, this year is flying by!

Happy trails!
~Coach Al

PS: If you're interested in digging into this Half Front Plank with a Reach a bit more, I shot a video for my coached athletes where I get into more detail with a ton of tips on how to make it better. You can check that video out HERE.

PSS: Let's face it, one of the ONLY real paths for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, or imbalanced. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day on Friday) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

 

There is NO Tomorrow.

 

Today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me share a quick story with you...

That's me with Life Breath owner, Linda Jaros, and our friend (and coached athlete) Kristin Wilkes-White.

Last week I traveled up to the great state of Rhode Island to perform a series on 1 on 1 movement assessments at the Life Breath Wellness Center and Studio, with an absolutely awesome group of people, most of whom are just like you.

They are all hard working athletes who are unfortunately dealing with a variety of nagging injuries and the resultant pain and dysfunction. They all simply wanted to know what they need to do to feel better so they can go live life and enjoy it on THEIR terms!

I don't think that's unreasonable, yet it is a situation so many athletes find themselves in.  Can you relate at all?

When it comes to protecting and healing your body and making sure you can run (or hike, bike, or anything else) for as long as you would like (how about for as long as you live), there is no tomorrow.

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully and get rid of chronic injury once and for all, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. 

So, because I want to help YOU, for a very limited time only (5 days-this opportunity is gone at the end of the day on Monday!) and for a limited number of athletes (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at 20% off the normal price of $299.00. That's right, 20% off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGASAVE20 to get 20% off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGASAVE20
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. I'll be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. I'll take all of the information provided and conduct the analysis.
  5. When I'm done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents.

You'll know WHAT to do, HOW to do it, and will be able to contact me directly should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

To Your Success!
~Coach Al

PS: Still doubt it works? Why not speak with any other athlete who has gone through it. Send me an email (coachal@pursuitfitness.com) and I'll give you contact information so you may find out for yourself.  Or, jump on to our Pursuit Athletic Performance Facebook page and ask for input.

PSS: Remember, for 5 days ONLY and for 5 runners ONLY! 20% off!! No exceptions! Act now! This is gone by the start of next week!

Triathletes and Runners: Strength Doesn’t Equal Stability

 

"Then you will know the truth and the truth will set you free." - John 8:32


Without a doubt, endurance athletes are finally coming around to understanding and believing in the importance of strength training. Even though it's taken a while, it's great to see.  The kinds of "functional" strength work I was experimenting with in the late 1980s to help increase my durability, endurance and speed (while logging a lot less miles than most of my training buddies and competitors), is almost becoming routine now among many competitive triathletes and runners.

Along the same lines, it almost "normal" now to sit in the middle of a group of runners or triathletes and hear folks talk about "hitting the gym," or getting in their "leg (or arm) day." That was unheard of even just 10 years ago. Today, smart athletes KNOW that strength work has to be a part of their routine. As a "bonus," the strength trained runner or triathlete looks better. After all, who doesn't want a better physique to go along with our already highly developed cardiovascular fitness?

Part of the reason for this gradual shift is likely because baby boomers (like me) are aging. Ack! In addition to their race results or the next ironman, more and more are thinking about their longevity and how well (and gracefully) they'll age. That's a smart thing.

On the topic of strength and maintaining it, I've shared a few links recently that speak to the obvious and profound connections between muscle wasting (sarcopenia) and aging more gracefully.  THIS TedTalk called "Muscle Matters," and THIS article from OutsideOnline titled "To Delay Death, Lift Weights," are two examples of what I mean. Definitely take the time to read and listen!

So what's the problem?

Listen, there's absolutely no doubt that strength training is important for every athlete, regardless of your gender or age or experience level. As the above article and TedTalk discuss, there is NO substitute for being strong. In my opinion, every single person ought to put getting stronger at the TOP of their priority list.

But at the same time, as someone who works with injured athletes every day, I have to point out the BIG MYTH that exists in so many athlete's minds -- that ALL you need to do is hit the gym and work your arms, abs, back and legs, and you're set.

You may think you're doing all you need to do to avoid injury and perform your best, but unfortunately that's not the case.

How "ripped" or muscular you are - how much weight you lifted in that gym session last night - none of it has anything at all to do with how durable or injury resistant you are or will be down the road.

Not sure what I mean?

Here's an example. And yes, in case you're wondering, I see this week in and week out - athletes who can't for the life of them understand why they are so often injured, despite religiously going to the gym to lift weights and get strong.


The triathlete pictured here in these two photos contacted me recently to inquire about coaching. He's got talent and as you can see, he's a pretty strong guy. What's his goal? Qualifying for Kona - which is no easy task.

So what's the issue?

In one of his first attempts to qualify, he came really close to getting his slot, proving to himself that he had what it took!  However, ever since then his results have tumbled...and NOW, he's dealing with hip pain that has him in physical therapy and making multiple visits to his orthopedic surgeon to try and learn what is going on. To say he's frustrated is an understatement!

How does an obviously talented, goal-oriented, hard working triathlete like this, who as you can see is strong, end up with hip pain and suffering from increasingly worse race results? (There are many examples of athletes like this guy - strong and yet frustrated! Are you one of them?)

There are certainly a variety of things in both his movement quality and in his training and recovery that could explain his frustrations. One of the potential answers to that question became very obvious to me as soon as I saw some video of him on the treadmill as part of his Virtual Gait Analysis with me, something I do with EVERY SINGLE athlete I coach.
These two images, which I clipped from his run video at mid-stance (or shortly thereafter) of the gait cycle, show an excessive amount of  instability of his core and hip girdle, specifically measured here from the back as "lateral pelvic drop." As you can see in the picture, I measured 9 degrees of "drop" on the left leg and 7 degrees of "drop" on the right.

To say the amount of instability on a single leg here is significant is an understatement: 2 degrees or less would be considered "ideal" for this athlete. He's at 9 and 7 degrees respectively! Yikes.

One thing most don't realize is that this instability has very little to do with the strength of an individual muscle. Or the strength of his body. Or how "ripped" he might be. It has a LOT to do with his nervous system - and the timing of muscle firing. The kind of training that will fix these issues begins in the brain, with basics and fundamentals.

If you'd like to know MORE about this topic, you're in luck. I've written lots about it over the years.

Start by going to THIS post, where I discuss why mechanics are so important for race-day performance and injury resistance. Or THIS post, discussing the truth about why runners become injured. Or THIS one, which discusses the often misunderstood relationship between strength and stability. In fact, use that search function there to dig into many similar kinds of posts. There's much to learn.

Luckily, this athlete came to the right place. I'm confident that as he follows my guidance and the process unfolds, we'll see a gradual improvement in his stability.  And along with that, his durability and his performance.

As soon as possible, he wants to be back out on the roads so he can take advantage of his strength and determination to succeed, and finally reach his goal of qualifying for Kona!

So what are YOUR goals? Better yet, how can I help you get past YOUR movement related frustrations so you can go out and reach them?

To your success,

~Coach Al

 

There is NO Tomorrow.

 

Hi Everyone...Happy 2016!

Ok, so in my humble opinion, today's post is important - I hope you can take a minute to read it. It's important for one simple reason - because as the subject line says, there is no tomorrow. 

Now that might sound extreme or fatalistic, but ya know (and as you'll learn as you read further), when it comes to setting goals, taking care of those "niggling" injuries (that seem to get worse as we get older), and being able to do the things that make us smile (like run!), I've learned that the only path that works long term, is to take action like there is NO tomorrow.

Now... before I tell you what kind of action I recommend you take, let me ask you a question:

Do you usually begin the new year with a "plunge" on New Year's Day? You know, the kind of ocean "plunge" where you strip down to your trunks and jump feet first into icy-cold water, with a bunch of other crazy fun-loving friends? 🙂

New Year's Day PlungeI think I did my first official New Year's Day "plunge" around 1985. I haven't done it every year since, because I'm not a big fan of streaks; it seems whenever I get any kind of streak going, I inevitably end up doing something my intuition tells me isn't smart. 🙂 But from that first time in 1985, I thought it was a great way to start the year anew.

...lots of laughing at myself and others, yelping and general carrying on like kids! I love the feeling of "drowning" those mistakes from the past year and looking forward optimistically! (The pic on the left is me getting rid of my socks before jumping in!)

So as is typical when I do plunge, I joined up with some friends for some mountain biking, and then with a run group that slow jogged from the John J. Kelley statue in downtown Mystic, Connecticut, all the way to the shoreline a few miles down the road.

So how does this all relate to what I want to share with you today?

As it happened, because so many folks from all over the area showed up to jog and then plunge, I bumped into a bunch of guys I had trained with, raced against, and become good friends with over the last 30+ years.

It was great to catch up, but honestly, what really blew me away was how few of them are actually running anymore. I mean, seriously, I met up with three different guys who were there to plunge, but told me that for all intents and purposes, their running days are over.

Not surprising to me, chronic knee and hip injuries that left a permanent mark on the joints seemed to be the prevailing theme.

I was saddened because in all three instances, we had a conversation about their injuries some time over the last few years. I told them what I thought they should do, and offered to help.

Listen, there's a truism in our business of helping athletes avoid injury and extend their athletic "lives" and it is this: See me now or see me later, but at some point, you are going to see me.

When it comes to protecting your body and making sure you can run for as long as you would like (how about for as long as you live), there is no tomorrow.

Check out Apollo in the video below - no one says it better. Believe it!

No Tomorrow

 

The ONLY path for anyone who wants to be proactive and make sure they are doing all they can to age gracefully, is to get to the heart of how they're "moving" and determine definitively where they're unstable, weak, imbalanced, or asymmetrical. Until that happens, it is only a matter of time.

So, because I want to help YOU, for a very limited time only (4 days-this opportunity is gone at the end of the day on Friday!) and for a limited number of runners (only 5), I am offering YOU a solution!

That solution is our unique Pursuit Athletic Performance Virtual Gait Analysis at $100 off the normal price of $299.00. That's right, $100.00 off!

4 days only; 5 athletes only. Will one of them be you?

 

The Virtual Gait Analysis Is For You IF:

  • You're tired of nagging pain and you're frustrated that you can't run as you'd like to.
  • You want answers NOW on what to do to finally resolve the issue forever.
  • You aren't lazy, and are willing to do the work that is required, once you know WHAT to do and HOW to do it.
  • You love life and want to keep running for as long as you're alive!
  • You're a nice person.

The Virtual Gait Analysis Is NOT For You IF:

  • You don't think you need any help determining the cause of the injury. You know it all and might even have the certification to prove it! 🙂
  • You a) got advice from a running friend, or b) now have a foam roller you can use, or c) believe running with pain is the price you have to pay to be "good."
  • You believe with a little rest, you'll be good to go.
  • You believe the answer is to run more miles!
  • You're not a nice person.

 

How Does Our Virtual Gait Analysis Work?

  1. Go HERE and hit the "Get A Virtual Gait Analysis" Button. During check out, USE THIS COUPON: VGA100 to get $100.00 off of the normal $299.00 price, but ONLY if you act immediately because it goes away after 5 have been purchased! Coupon code: VGA100
  2. After you complete the purchase, you'll receive an instant downloadable PDF with detailed instructions on every single step you need to take, which includes submitting pictures and video to us. It is an easy-to-follow process that works!
  3. We will be in contact with you to help you through every step of the process of submitting what we need to conduct the analysis, should you need us.
  4. We then take all of the information provided and conduct the analysis in our labs.
  5. When we are done (normally about 4-5 days from the time you have submitted ALL of the information to us), we set up a SKYPE video call with you at a mutually convenient time, where we review everything we learned with you. At that time we will answer any questions you may have. Also included is a complete VGA report that includes a detailed, individualized exercise prescription for addressing YOUR specific issues, as well as all supporting pictures and documentation.
  6. And then, because you NEED TO KNOW what to do to fix your issue (and how to do it!), we will give you instant access to our website and all of the instructional videos and documents. You'll know WHAT to do, HOW to do it, and will be able to contact us should you have any questions along the way!

It's time to stop the insanity.

I want to help YOU! However, I can only help if you take action NOW!

You ARE worth the time, expense and effort. Let me help you return to the healthy, vibrant, happy runner you want to be!

Happy trails!
~Coach Al

PS: Still not sure, or doubt some of what I've said? Why not jump onto our Pursuit Facebook Group and ask any question you'd like of the athletes that are there. They'll give you the straight scoop! It is an open group, so just ask to come in. You can post any question on our company Facebook page HERE also.

PSS: Still doubt it works? Why not speak with any other athlete who has gone through it. Reply to this email and I'll give you contact information.

PSSS: Remember, for 4 days ONLY and for 5 runners ONLY! $100 off!! No exceptions! Act now! This is gone by the end of the week!

 

039: More Listener Questions! [Podcast]

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Play
 

 

Did someone say running shoes?

Did someone say running shoes?

In today's podcast, we respond to some listener questions on running shoes. This is always a popular topic for discussion regardless of the circle of athletes you're in. We sure do LOVE OUR SHOES, don't we? 🙂

We get a regular stream of questions on shoes, including the merits of certain brands of shoes, when they should be replaced, and whether it's a good idea to rotate them. And without a doubt, it seems that from one month to the next, there's always a "hot" shoe amongst certain groups of athletes.

We've talked shoes in previous episodes of the podcast. For those of you who haven't listened, in this episode we told you how to pick the best shoe for YOU.

In this blog post from March of last year, we offered some tips on which ones you should buy.

And in what has been one of the most frequently listened to podcasts we've done to date, in this episode we discuss the merits of minimalist/barefoot running and hash out our differences and similarities with our guest, well known coach/athlete Ben Greenfield.

Join us for today's talk, where we get into the Altras, Hokas, the weather :), whether to rotate (the shoes), what's the key to knowing WHAT IS the right shoe for you, and much more!

Join us!

Happy Trails!

~Coach Al and Doc Strecker 

 

 

 

Variety Is Greatly Overrated. Here’s Why! (Including TIPS On How To Progress!)

Despite what some believe, strength is NOT the goal with the movement training we do. Strength is a symptom ....a symptom of moving well.  In a similar vein, speed training is not the optimal path toward improving our fitness.  Improved fitness leads to improved speed potential. Speed is a product of moving well and improved fitness.  

~Coach Al


Strength isn't the goal! Strength is only a symptom of moving well!

Strength isn't the goal! Strength is only a symptom of moving well!

Here at Pursuit Athletic Performance, Kurt and I believe the true value and benefit to movement based strength training resides in digging DEEPER into the basic skill and integration of  a movement.

In this day and age, with athletes becoming bored so easily and instant gratification being so prevalent in every phase of our life and culture, digging deeper into a movement vs. moving "on" from the movement is often difficult (and even frustrating) for the individual athlete to fully embrace.  We seem to frequently fall victim to the mindset of always looking for the next "great" exercise, the next great "tip," or how we can blast on to the more "advanced" stuff, thinking its a magic bullet to the success we seek.

Whether or not you like it, the truth is that the devil is in the details and the magic to optimal progression and exploding your potential is in true mastery of the basics and fundamentals.  This single concept, while easy to read, might be the most challenging for the average person to accept and embrace, but it IS the key to long term, meaningful success.

So, yes, variety is greatly overrated.  To reiterate, once the shiny newness of an exercise wears off and you’re “bored” with it because it's not “new” anymore, you’re forced to get deeper into it, or bail out and just move on to something else “new” and “exciting.”  I’d argue the best choice is the former, not the latter. 

Of course, that being said, there are a great many ways to enhance the quality (and thus results) of the training you are doing, rather than to change exercises.  For example:

1. Use a slower rep speed. 

  1. It’s common for folks to move in and out of movements quickly.
  2. It’s common to see folks come out of the bottom of a movement quickly, rather than “owning” that bottom portion.
  3. Use a count of 4 – 1 - 3 seconds: 4 seconds lowering – 1 second pause at the bottom – 3 seconds raising.
  4. Removing the ‘elastic’ or rebound component to better own each phase of the movement.

2. Decrease your leverage. 

  1. Think about the HUGE difference in difficulty between a double arm push-up with a wide arm position, and a single arm push-up! Huge difference in leverage.
  2. On the topic of stability, a tiny difference in how wide your arms or knees are really changes how difficult the exercise is to do well!

3. Improve your focus and tension! 

  1. Where’s the hard in your exercise coming from?
  • From inside of you? Posture, breathing, focus?
  • Or is it coming from OUTside of you?  Are you thinking a different exercise, or more weight (outside of you) will automatically make you stronger? Not going to happen.
  • We need to consciously PRODUCE that tension, even when moving a relatively small amount of weight.
  • Focus, tension management, radiation of tension throughout!
  • “Intensity” and “strength” isn’t just about moving more weight. Its about bringing a certain level of whole-body tension and focus into every movement.
  • In RKC/HKC circles as well as in power lifting circles, there’s a saying: “If you make your lighter weights feel heavier, your heavier weights will feel lighter.” Practice the focus and tension skills with lighter resistance, you’ll get more benefit from every movement you do!

Happy Trails!

~Coach Al

We Are All An Experiment of One: Find Out What YOU Need The Most and Then Get It Done!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

TEAM Pursuit Athletes at the 2013 Timberman Half Ironman triathlon!

In order to be able to run as fast and as long as you would like to and remain injury-free while doing it, your running body must be BOTH strong and flexible. Think about this fact: approximately 50% of the energy that propels you forward during the running stride comes from elastic and reactive “energy-return” of your muscles! While you’re taking that in, think about this: at the same time that certain muscles are required to be elastic and reactive, others need to be very stiff and strong, to prevent your body turning into a wet-noodle as your feet hit the ground!

Muscles tense and lengthen and release and stretch (helping to facilitate rotation around your joints while doing all of that!) as they prepare to store energy and absorb outside impact forces and turn that stored energy into forward propulsion. There’s a lot more going on during the stride than you could ever imagine!

And while all of these things are happen within each of our bodies while we run, they happen at different rates of speed and relaxation and ease for each of us. We are, at once the same, and yet very different.

Some of us need more STRENGTH and STIFFNESS in our “chain,” while others need more FLEXIBILITY and ELASTICITY and MOBILITY.  We each have our own “limiters” and weaknesses which may be making us either more prone to injury, or limiting our speed and endurance potential.

So given all of that, do YOU know what your weakness is?

For example...

  • Are you prone to calf injuries because your calves are forced to absorb impact forces due to “too tight” hips?
  • Do you lean back on downhills and “hurt,” suffering from painful quadriceps during those downhills because your quads are too weak to absorb those impact forces and prevent your body from collapsing against the forces of gravity?
  • Are you still landing out in front of your center of mass, even though you know you shouldn’t, because your hams and glutes are not “reactive” enough (too slow) and weak to contract quickly, getting your feet UNDER your hips as you touch down?
  • Does your low back hurt during the late stages of your longer runs or rides because its trying to do the work your butt should be doing?
  • Is your stride short and choppy because your hip flexors are so tight they can’t release to allow your pelvis to rotate forward so that your legs can extend behind you as you drive horizontally forward with each stride?

These are the questions and issues we ALL need to consider, and for each of us, it is different. If you take the time to listen to your body and consider what YOUR weakness or limiters are, then you’ll be able to address it and as a result, improve and run to your true potential!

The answers you are seeking are not always found through “harder” training. Sometimes the answers come when we listen within.  Sometimes things like YOGA or revisiting the BASICS and FUNDAMENTALS, are the path to exploding our true potential, rather than another hard track session.

Our unique Pursuit Athletic Performance “Gait Analysis” system was designed to help us help YOU, learn what it is that YOU need the most! To learn more, go here to learn more about our analysis packages.

Check out our testimonials page here to learn more about the success stories of so many athletes who learned what THEY needed to do to truly explode their potential!

Happy Trails!

~Coach Al

Todd Wilkins Testimonial: From Broken Athlete to Masters Half Ironman Winner!

Hello Everyone!

Pursuit Athletic PerformanceI just have to share an extremely gratifying testimonial from triathlete Todd Wilkins. Todd was a broken athlete when he contacted us. You can read in his own words below the trials and tribulations he endured dealing with severe iliotibial band syndrome. He was a dispirited athlete, and had just about given up hope on racing again. He did not expect to be able to return to long-course triathlon, that's for sure.

Todd lives afar from our lab, so we began with our work together with the virtual on-line gait analysis. The more athletes we work with through the online analysis process, the more we know how incredibly effective the system is. We were able to pinpoint Todd's problems in movement quality leading to compensations, dysfunction, and, ultimately, to his unending cycle of injury. We got him on a regime of prescriptive exercises, and created a training plan for him. He put his head down, believed in the process, and did the work to rebuild his body as a strong, stable, mobile, and durable athlete.

Recently, Todd went a 4:48 in a half Ironman--the first race of that distance he has been able to do in 2.5 years! He was fifth OVERALL, and took first place in the masters category. It is a super, super result. Not only are we over the moon at Todd's finishing time, but Kurt and I are extremely gratified that Todd is uninjured and pain free! Think about that! He rocked the house with a super solid result, and got on the podium. Thing is, now that he's a stronger, more stable and durable athlete, he can begin to REALLY TRAIN and unleash his true potential. There are many great races and results ahead of him, no doubt in our minds!

Thanks for the kind words, Todd. Kurt and I are both so happy for you!

~ Coach Al

Coach Al and Dr. Strecker,

I just needed to send a long overdue note to thank you for getting me back to running and racing triathlons. You will remember I had severe ITBS (iliotibial band syndrome). For the last two years, I had gone through self treatment with rest, stretching and yoga. Then I went to see a sports medicine specialist getting MRI's, injections and physical therapy. When that didn't work, I went to see a different sports medicine specialist and got more of the same. Finally I was told I would either have to stop running or consider surgery.

You know surgery for ITBS has pretty poor results. I am a physician myself, and am pretty comfortable with most standard medical therapies, but was not going to have surgery. I had pretty much given up hope of running more than a couple of miles ever again.

Then I saw you for a gait analysis.

The program is fantastic! I have run several triathlons this summer that include both Olympic distance and sprints. I just completed my first half iron distance race after two-and-a-half years of being out of racing. It went great thanks to your gait analysis, the Return to Running program, and Coach Al's awesome coaching this summer. I was able to post the second fastest bike split in the half iron distance race, and still run a decent 1:37:xx half marathon on a hilly course. I could not be happier.

I think I see an Ironman in my future now, something I had given up on not too long ago.

Thanks so much!

Todd Wilkens M.D. F.A.C.S.

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PS--You too can find and unlock your potential. 20% off all gait analysis packages AND 30 days FREE on our triathlon team. Click here to learn more.

Online Virtual Gait Analysis Testimonial

Our online Virtual Gait Analysis (VGA) is getting more popular with each passing week. Coach Al and Dr. Kurt Strecker designed an outstanding "virtual" analysis system for those of you who cannot make it to the Gait Lab. We just had to share a great (unsolicited) testimonial we received from a recent VGA client, Scott Krizek. We are very pleased that he finds great value in the VGA process and follow-up prescriptive training. Thanks, Scott!

If you have questions about our VGA, here is a blog post that covers questions we regularly receive. We also have a video on the topic if you prefer that format. If you still have questions, don't hesitate to be in touch!

From Scott Krizek

Wow!

I have been to many very good PTs, and I will say this was by far the most useful and informative summary of my issues. All of the weaknesses etc. have been pointed out at one time or another, but they have not been brought together holistically as you have done.

The quality of the video and other technology is very impressive as well.

Most importantly, I love the complete plan. "JUST do this" is very helpful because, historically, I have been given exercise that stack on top of another exercise, and soon I have enough good exercises that would take hours to complete.

I am getting to work tonight!

Again, I am very impressed and would tell people it was well worth the cost.