Jump Rope Routine!

Click here to read about how I use a jumprope in my workouts. This was posted in the Atlanta Journal Constitution on 7/30/08.

http://www.ajc.com/health/content/health/stories/2008/07/28/workout_jump_rope.html

Thank you.

Best regards,

Norman T. Eng, DC, CSCS

Back to the Basics Workout

Sorry that I haven't been posting lately, but 14th Street Chiropractic has been busy lately. I've fallen off of my typical workout regimen of 6 days/week, but now I need a solid kick start to get me motivated again. Here was my shoulder workout from yesterday:

Standing Military Press - 135lbs x 6 rps.
Single Arm Dumbell Clean and Jerk - 65lbs x 4 rps
Lateral raises 35lbs x 6 rps
Front raises (machine) 30lbs x 8 rps
Reverse Flies (machine) 15lbs x 8 rps
Shrugs (machine)360lbs x 8 rps

Abs:
Windmill - 65lbs on olympic bar x 5 rps each side
Ex ball crunches: 3 sets 20 rps

All exercises were done w/ 3 sets w/ little rest inbetween sets. If you're looking for a good kickstart, give it a try!!!

Best,

Norman Eng, DC

Graston Technique on Fox 5 News.

Please check out the Fox 5 Piece on Graston Technique and 14th Street Chiropractic in Atlanta below! Working here right in Midtown Atlanta!. Thanks!!

http://www.myfoxatlanta.com/myfox/pages/News/Detail?contentId=6544757&version=1&locale=EN-US&layoutCode=VSTY&pageId=3.5.1

Best,

Norman Eng, DC

Today's Training Regimen

Today's going to be a fun day in the gym. Here's what I'm looking at.

Warm up:

World's greatest stretch

Inch worms

Zombies

High knees

Workout:

Windmills 3sets 7 reps

Push press 3 sets x 6 reps

Plyo push ups 3 sets x 5 rps

Thrusters 3 sets x 7

Front squats 3 sets x 5

(as many rounds for 45 min)

5 - 5min rounds on the heavy bag.

Give it a try!

Best,

Norm Eng, DC, CSCS

Today's Training Regimen 4/22/08

The weather's beautiful here in ATL, so now's time to kick up the workouts. Here's what's on the agenda for today:

Thrusters: 3 sets x 8rps
Incline Bench: 3 sets x 8 rps
Plyo-Pushups - 3 sets x 5
Windmills - 3 sets x 5.
Pullups - 3 sets x 5 (weighted)


I'm going to do this for as many rounds as I can in 1 hour, because that's about all the time I have available. Stay strong and don't quit!!!

Best,

Norman Eng, D.C.

You Just Can't Have One!!!

OK, I've treated many patients before and this has just crossed my mind today, as it is one of the most difficult to manage in a practice.

Patient expectations.

When we go see a doctor, we all want the instant gratification of getting back to 100% as quickly and painlessly as possible. We want that magic bullet that's going to make us like a well-oiled machine again. I understand the want for instant gratification, as I am guilty of such as well. The reality is it's not an easy task to accomplish. Yes, I've had patients that have been "fixed" in one visit, but I've also had some that have required 16+ visits before significant results are witnessed.

Let's take the example of mechanical low back pain. Many cases of mechanical low back pain resolve on their own, but it's not an overnight phenomenon that occurs. It can take weeks to improve without any medical intervention. However, chiropractic and medical intervention are tools used to facilitate the process by making the recovery period less painful, prevent recurrence, and to prevent chronic pain cycles. This process is a multi-visit plan that needs to be followed, otherwise one can easily revert back to baseline levels of pain.

Now I want all potential patients to know that the pain is merely a symptom and the injury is an accumulation of mechanical aberrations over days, weeks, months, and years. The problem didn't occur in one day, and thus cannot be resolved in such a fashion either. Appropriate pain management, exercise, and close communication with MDs, Chiropractors, and other professionals alike are the key to managing the situation.

Best,

Norman T. Eng, DC, CSCS

Controlled Agression

Life is stressful and all of us need outlets for such, whether it's through meditation, gardening, running, weight training, etc. For myself I relieve stress through something that I call controlled agression.

What is controlled aggression? It's allowing that pent up stress to disseminate through any physical activity in a controlled and disciplined manner. My outlet......boxing. Here's what I'm looking at today for a workout.

30 min. shadow boxing
5 - 5min rounds on the heavy bag.
jump rope 1 min between sets
Rumanian Dead Lifts - 3 sets x 6-8 rps
Back Squat - 3 sets x 6-8 rps
Bulgarian Split Squats 3 sets x 4-6 rps
Glute Ham Raises 3 sets x 3rps.

This regimen will be sure to relieve some stress. Give it a try. Just don't go out on the streets and start punching people. That's lack of discipline. Stay positive and stay strong!!!!

Best,

Norman Eng, DC, CSCS

Today's Training Regimen

What a gloomy day here in Atlanta! It's gonna be a tough workout today. My knees aren't feeling great so I'm looking to do some full body work. Here's what I have to look forward to:

high pull 3 sets x 6 rps 135lbs
weighted pullups 3 sets x 8 rps w/ 65lbs
seated row 3 sets x 8 rps
jump rope 1 min between sets
dumbell hang clean and jerk to Windmill 3 sets x 3 rps
hanging leg raises 3 sets x 8rps.

I'm taking some L glutamine and L arginine prior to the workout to help give me a little extra boost.

Wish me luck!!!!

Best,

Norman Eng, DC

ING Marathon

Congratulations to everybody who participated in the ING Marathon this past weekend in Atlanta. The weather was chilly and uncomfortable, but those fought through those unbearable conditions should be applauded!

Best,

Norman T. Eng, DC, CSCS

Graston Technique in the News

Hello all,

Here's a news report on Graston Technique, one of the methods I use in my treatment. Gary, you can testify that it works great for athletes. Here's the link sent to me by my mentor Warren Hammer, the Chiropractor who helped write the manual on the technique.

http://abclocal.go.com/wpvi/story?section=news/health&id=6016526

Best, Norm Eng, DC, CSCS

Mother nature

Crazy weekend with the tornado that hit Atlanta!!! I hope and pray that everybody is OK. Here's a nice little comment I read on the AJC.com's health section from an avid runner. Reporter Adrianne Murchison is writing a great series about her trials and tribulations in training for the Atlanta ING Marathon:

On Saturday, Blogger John Tackett posted:
“Well this morning, at 4:30 a.m., despite the damage to downtown Atlanta, I did an 18 mile run from my home in East Point to my office in Buckhead. Got a little wet when the rain came through about 6 a.m., and it was eerie to run down the middle of Peachtree (and I mean the middle of the street) in downtown and not encounter traffic. Only other people I saw downtown were police, clean-up workers, and lots of homeless folks.
There was a local news crew there and they reporter yelled out at me, “Why in the world are I running after all that happened last night?” My response, “Despite what mother nature throws at us, we as humans need to get back into our daily routines as soon as possible.”

Inspiration

Last year I had a client in her 60's, who was suffering from a chronic heart condition and she was on numerous medications prescribed by her doctor. When I first started with her, I was a little hesitant about how to approach this routine. I wondered if I was training a delicate flower, that would quit halfway through the routine. Heck no! Although we had some minor limitations, this woman trained with a heart of a lioness!! I would work with her 2-3x per week, and she would rarely miss an appointment. There was NO quit in her! If I asked for 8 reps, she would give me 10. She always wanted to try new and challenging exercises, routines many would say she's too old for. I had her doing traveling lunges and physio ball push ups for sets, 2 exercises many males and females half her age couldn't do. Her workouts were intense, as that is what her "no quit" attitude demanded.

She possesses this heart of gold and a spirit that says never quit, never give up, never surrender. I'm not going to give any names, as you know who you are. Thank you for being an inspiration to myself and many others.

Best,

Norman T. Eng, DC, CSCS

Marathon Nutrition

Great article I read online about marathon nutrition.

http://www.marathonguide.com/training/articles/Nutrition.cfm

Best regards,

Norm

The Truth Behind Strength Training for Marathons Pt. 2

A few days ago, I asked in a rhetorical manner how bench press, curls, tricep press downs, and leg press can help a marathon runner. Many still believe these exercises can magically improve their performance if done 2x/week, but like I wrote in prior publications, it can actually inhibit performance.

Let's paint a mental picture of an elite marathon runner. Okay, do you envision what I do? I see a waif individual, with the appearance of thin, yet lean, muscle pasted to their legs. These ectomorphic stick figures appear sickly, almost anorexic, but at the sound of a gun, they're ready to run 26.2 miles at a remarkable pace.

The runners that I speak of typically don't have bulky muscle, as their competencies revolve around being light weight and flexible. Now I'm not dismissing weight training for runners, but all I'm saying is the focus is in the wrong areas. So what are the right areas?

Well firstly, let's work on core strength, and no I don't mean just ab exercises. If you haven't done so already, read my latest article on Jon Doyle's baseballtraining secrets.com.

http://www.baseballtrainingsecrets.com/articles/baseball-core-training.php

By core training, I'm thinking about exercises like planks, Turkish get-ups, reverse hyperextensions, and overhead medicine ball throws.

Squats are ok, as long as they're done at high intensities, meaning decrease your rest time between sets. Marathons require endurance muscles, thus you have to train them as such. Longer rests between sets are more characteristic of power lifters and body builders.

Anyway, keep an eye out for part 3. If you have any exercises that you like, feel free to put them in the comments section and we can discuss it further.

As for now, I'm off to the gym.

Best,

Norman T. Eng, DC, CSCS

CORE strength

Check out the latest article I wrote on CORE strength.

http://www.baseballtrainingsecrets.com/articles/baseball-core-training.php

Best,

Norman Eng, DC, CSCS

Mental "Can't Do."

Bright and early this Atlanta morning I was training an individual in a local gym. Towards the end of the workout, he said he started to get extremely frustrated because I asked him to do push ups and his arms crumbled underneath him before he could even finish 1. He had done bench press, pre-exhausting with dumbbell flies with great intensity early in the hour. You could see the self disappointment painted all over his face.

I told him the following:
"You've had a hard workout thus far. You're not supposed to be able to do push ups at this point of the workout. There's a difference between physical 'can't do' and mental 'can't do.' Physical can't do can be overcome with time. Mental can't do is overcome from within."

It's that mental "can't do" that keeps many of us from fighting on. Whether it's in business, sports, weight training, or whatever one strives to achieve. Don't let that mental "can't do" get the best of you.

Remember, if you don't reach your goal one day, don't quit. Come back to fight another day.

Best,

Norman T. Eng, DC, CSCS

The Truth Behind Strength Training for Marathons

Every time I enter a gym, I witness firsthand the mistakes people make while lifting. Arched back, cheating with momentum, ......the list goes on.

I've encountered "endurance" athletes in the gym and observe their selection of exercises and technique. I know they're endurance athletes because they have that skinny runner's build and are walking advertisements for Asics or the latest marathon or triathlon held in the area.

Let me pose a question, and I'm going to be frank. How do bench press, curls, tricep press downs, and leg press help in running a marathon? Newsflash.....it doesn't. If anything it can inhibit marathon performance.

So what exercises should a runner do? Hold onto your seats and I'll fill you in later.

Best,

Norman Eng, DC, CSCS

Welcome!

Welcome to my new blog! Here, I will talk about many things, but most importantly, relay information on sports, training, performance conditioning, and sports chiropractic.

Come with me on a journey and I will be sure that this will be an informative, enlightening, entertaining, and fun experience.

Best,

Norman Eng, DC, CSCS