High-Intensity Interval Training (HIT)

     High-Intensity Interval Training is basically another type of exercise protocol that is based on shorter training sessions designed to improve performance.  There is a lot of controversy over whether or not HIT is actually the best way to train.  After reading several articles reporting research on this method of training, I believe that it can be a very effective method of training. However, like every training protocol I have been exposed to, there will be exceptions to the prescriptions.  I am a strong supporter of the Specificity Principle and I don't believe there is any perfect protocol for training that will apply to everyone. 
    Regarding some recent reading on HIT that I have done, there are numerous studies showing that HIT is effective.  In a study performed on college-aged men and women who were active, but not in a structured training program, participants showed notable results of improvement in exercise capacity, increased skeletal muscle oxidative capacity, increased resting glycogen content, and a decreased rate of glycogen utilization and lactate production after 2-6 weeks of HIT training. (Gibala and McGee). 
     It is because of studies, such as the one done by Gibala and McGee, that I am an advocator of HIT.  However studies have also shown that, overall, HIT is not as effective when compared to periodization programs.  I believe that the best training protocol is one that incorporates elements of different protocols into one.  When a strength coach is designing a training plan for their athletes, the best protocol will be one that meets the needs of that specific team and its individuals.  Unfortunately, I don't believe there is one single protocol out there that will meet those specific demands everytime.    
    

Experiences and Impressions to Date

     I have lived in a tiny town in Arkansas my entire life and now I am living in South Florida.  Enough said? Amen.  First impressions:  1.  U-Turns are legal and used all over the place.  2.  It's January and it's 76 degrees and sunny outside.  Absolutely wonderful.  3.  Swimmers are awkward on land.  4.  FAU is much more liberal than my private Baptist school in Arkansas  5.  People frequently ask where I am from...what's the deal? I have all of my teeth AND I wear shoes. : )
     Seriously though....
     I am thoroughly enjoying my experience as an intern with Florida Atlantic University's Strength and Conditioning Department.   The program is very well structured and designed so that the interns have the opportunity to learn exactly what it takes to be a Strength Coach at the college level.  I love the curriculum that is assigned each week.  The assignments are very applicable and I believe the notebook that I am developing will be extremely beneficial as I further my career in the field of Strength and Conditioning. 
     In addition to the curriculum, I have already gotten thrown into hands-on learning with the athletic teams.  So far, I have had the opportunity to work with Swimming, Golf, Soccer, Football, Softball, Volleyball, Track/Cross Country, and Basketball.  Starting next week the teams I have been assigned to for the rest of the semester are Football, Women's Basketball, and Women's Golf.  I am very excited to get to work more closely with these teams and really get into coaching.  I have already had the opportunity to create a workout for the Women's Golf team and am looking forward to designing a progressive and encompassing training plan for these women. 
    I know from my past experiences as an employee and an intern that it is extremely hard for me to come into a new environment and be confident enough to get out there and be hands-on.  I am naturally a fairly quiet person so it is hard for me to get out of my comfort zone and be loud in the weight room.  However,  I feel that I have been successful in my previous jobs as a gymnastics coach, group fitness instructor, and physical therapist technician, so I know that I can also be successful in this setting.  I think one thing that has made it hard is that I was not introduced to most of the teams, so they don't know who I am and even if they do know who I am, I'm not sure if they do so it feels out of place to go up to them and start coaching them.  Of course eventually they will know who I am, however I think it would be helpful to future interns to make a point of introducing them to the athletes. 
    In conclusion, I am really enjoying my experience so far.  I am looking forward to the new experiences to come and learning as much as I possibly can over the next few months.

Knowing Your Facility and Designing a Training Session

Sample Lower Body Template
Warm-Up:
     Jumping Jacks
     Seal Jacks
     Flings
     Gate Swings
     Frankenstein Walks
     Quad Walks
     High Knees
     "C" Skips
Prehab:
     TKE's
     Band Ankle Work
Multi Joint Exercises (Main Lifts):
     Hang Clean Progression
     Overhead Squat
Assistance Exercises:
     Posterior Chain – SB Leg Curls
     Single Leg – Balance Touches
     Extra Assistance – Overhead Squat
     Calves – Rockback Jumps
     Hip Mobility – Weighted Hip-Ups
     Flexibility – Hurdle Complex, Stretch X3 (HS, Glute, Quad)

Sample Upper Body Template
Warm-Up:
            Jumping Jacks
            Seal Jacks
            Flings
            Walking Knee Pulls
            Butt Kicks
            Fwd/Bwd Lunges
            “C” Skips
Prehab:
            ER/IR Band Shoulder
            Band Pull-Aparts
Multi Joint Exercises (Main Lifts):
            Bench Press
            Push Press
Assistance Exercises:
            Upper Back – 1-Arm Row
            Triceps – Push-Ups
            Shoulders – Shoulder Complex
            Biceps – EZ Bar Curl
            Grip – Towel Pull-ups
            Flexibility

Thought Process
Dynamic Warm-Up
     -It is essential to warm-up the body before beginning any workout.  The goal of a warm-up is to prepare the body (and the mind) for the activity that is to follow.  The warm-up should include activities that will increase blood flow and muscle/core temperature and should include movements similar to those that will be performed during the workout or competition.
Pre-hab
     -Preventing injury is key to athletic performance.  A great way to prevent injury is to incorporate exercises into a workout that will strengthen the stabilizing muscles to areas that are prone to injury.
Multijoint Exercises
     -Multijoint exercises should be done before other lifts because they require more skill and concentration, which means that fatigue will affect them more than single-joint exercises. 
Assistance Exercises
     -Assistance exercises are used to isolate specific muscles and require less skill and muscle control to maintain proper technique than multijoint exercises, therefore they should follow multijoint exercises.
Flexibility
     -Static stretches should be performed postworkout while muscle temperature is still increased.  The warm muscle temperature allows for increased elastic properties of muscles, resulting in greater ROM. 

Applying the Template to Various Scenarios
A. 50 Baseball Players; 90 Minutes; FAU Facilities; Upper Body Day
     -Group Warm-Up
     -2 Groups - Fielders/Pitchers
     -Pre-hab and Main Lifts will be done on the Power Racks in 6 groups of 6 and 2 groups of 7
     -Incorporating supersets into the assistance exercises will help prevent traffic congestion
     -Stretching can be done individually in the weight room
B.  Men's Basketball and Cross Country workout at the same time and both are on Lower Body days.
     -Group Warm-Up
     -Divide the teams among the 8 power racks for Pre-hab
     -For the Main Lifts, I would choose different lifts for the Cross Country team than for the Basketball Team.  Cross Country is primarily an endurance sport and Basketball is primarily a strength and power sport.  Obviously both sports require elements of each type of training, however these are primarily where the focus lies.  I would have the Cross Country team use the Leg Press and perform Dumbbell Deadlifts instead of the Hang Clean Progression and Overhead Squat on this day for the sake of time efficiency. 
     -Hurdles would be set up in a straight line and the athletes could go through the hurdles one after the other.  Stretch on their own or as a group.


   
    

Researching the Web/Goal Setting

Researching the Web

1. Neural charge training impacts all levels of neuromuscular function, stimulates the body's natural release of anabolic hormones, activates three lipolytic enzymes and increases insulin sensitivity. Resulting in maximized muscle protein anabolism while simultaneously promoting fat-loss.  Frequency is key! (t-nation.com; Neural Charge Training by Christian Thibaudeau)
2. The use of bands can be used to reduce bar deceleration which increases the eccentric phase, helping to build a superior stretch reflex phase.  (westside-barbell.com; Strength Training Methods by Louie Simmons)
3. Main flexors of the head in 10 degrees flexion = Longus Coli Longus Capitus, Rectus Capitus Anterior.  Main extensors of the head = Suboccipital Triangle: Rectus Capitus Major/Minor, Inferior/Superior Oblique.  (http://info.rogersathletic.com/get-strong; Train the Head and Train the Neck)
4. Pull-ups have a large strength carryover to a large portion of upper body movements and can increase your bench pressing strength.  This is due to not only improved posterior chain strength, but to the tension applied to muscles involved with grip strength.  (elitefts.com; Afraid of Pull-Ups? by Adam Copeland)
5. The decline in testosterone has been linked to loss of muscle and bone mass, increased fat mass, sexual dysfunction, depression and Alzheimer's.  (johnberardi.com; Testosterone, Aging, & Alzheimer's by John Berardi)
6. Yoga can lead to arthritis due to the stress on the joint by extreme stretching.  (strengthcoach.com; Mike Boyle)
7. Don't neglect backwards training! Backwards running places emphasis on quadriceps and reduces stress on the joints.  It is also more stressful to the cardiovascular system when compared to forward running at the same velocity. 
8. Grip training is crucial to improving many lifts!  Examples: pull-ups, deadlifts, dumbbell work, etc.  (thefitcast.com; The Little Things: Grip Training by Kevin Larrabee)
9. Quinoa is a grain with nearly twice the amount of protein when compared to other grains and is considered a complete protein.  It is high in fiber, low in carbohydrates, and high in healthy fats.  (coreperformance.com; Why is there so much hype around Quinoa? by Amanda Carlson-Phillips)
10. Tight hamstrings can be due to gluteal amnesia which often results from overactive hip flexors.  (sbcoachescollege.com; Hamstring Dominance by Brijesh Patel)

Short-Term Professional Goals (Spring 2011)

1. Strength/Fitness Related
• 12 pull-ups (current = 9)
• Compete in the National Tri-Fitness Challenge in November 2011.
2. Obtain NSCA-CSCS certification by June 1, 2011.
3. Become comfortable, confident, and efficient in the collegiate strength and conditioning setting.

Long-Term Professional Goals

1. Obtain a position as a college strength coach.
• Pass NSCA-CSCS certification exam
• Complete Bachelor's degree program
• Complete Master's degree program
• Obtain a Graduate Assistant position
• Make social connections
2. Obtain a position as a full-time Professor in the field of Exercise Science.
• Obtain a GA/TA position
• Complete Master's and PhD programs
• Gain experience in the field through various related jobs
• Obtain and keep current certifications/memberships
• Social networking