Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.

So I've noticed that since I've started to run longer distances, that my skinny legs have become even skinnier. Muscle atrophy in my legs is not favorable, as it can create joint instability and result in injuries like iliotibial band syndrome and patella tendinopathies.

In order to combat the rigors of running long distances, I've incorporated lunges into my workout routines. Below is an article written by Atlanta fitness phenom Juan Gomez, C.S.C.S., that has refreshed my desire and ignited my need to train legs with simple, yet highly significant movements that we all too often forget. Since integrating various lunges into my leg routine, pains have diminished and my arch-nemesis hills have become easier. Take a few tips from Juan and witness the rapid changes in your performance.

Lunges: Blast Your Legs to Greater Muscle Mass and Endurance.
by Juan Gomez, C.S.C.S


Squats are the foundation for leg strength, however lunges also play a key role on muscle mass development, core stability, endurance, and strength.

Lunges should be done as a secondary exercise for legs, which means they should come into play after doing squats or leg press when trying to build muscle mass. Although, it’s recommended that lunges are done at the beginning of your lower body workout when trying to increase your muscular endurance.

Here are some different variations of lunges.

1- Front Lunges: The easiest form of lunge to execute. The best type of lunge to do if you are a beginner. It offers a good challenge to the hip and knee extensors during the eccentric aspect of the exercise.

2- Rear Lunges: Similar to the front lunges as far as execution however you place your foot in the back. It recreates the first step during sprinting.

3- Walking Lunges: It helps you improve your balance and core stability while strengthening glutes, quads, and hamstrings.

4- Lateral lunges: Put stress on the inner thigh muscles (adductors) and also on the lateral knee stabilizers. Great exercise for females when aiming to tone, and also for athletes trying to improve their lateral speed.



5- Bulgarian Lunges: Sometimes referred as Bulgarian squat. Great exercise for leg strength, core stability, and muscle development. These aren't recommended for people with knee patholgies.




6- Plyometric Lunges: Alternating, explosive and jumping movement of the legs . Help to build power and endurance in the lower body. Absolutely not suggested for people post-traumatic knee injuries.


To get more tips from Juan Gomez, please visit him on Facebook.

https://www.facebook.com/home.php?ref=home#!/group.php?gid=109720015707809

Fartlek....HaHa... He Said Fartlek

What is a Fartlek anyways? As a sprinter and a sprint coach, I've never really had seek out the meaning of a Fartlek. However as I train for the Tough Mudder (TM), I've found that MY ways of working out and training aren't the best methods.


So what is a Fartlek? Fartlek means "speed play" in Swedish and is characterized by engaging both anaerobic and aerobic energy systems. It was invented by Swedish coach Gustaf ("Gösta") Richard Mikael Holmér in 1937 as a new training method for underperforming cross country teams in Sweden.

So, with a race like the TM, it's important to train both aerobic and anaerobic energy systems, as the race involves 8-10 miles of running blended with physical obstacles that require physical strength and power. It's just like interval training, but it much more difficult to do when you're incorporating pushups sit-ups, and other things to challenge the body's power systems. Fartlek training is fantastic for raising lactate thresholds, so your body can withstand the burning pain with a higher tolerance.

One of my problems, though is motivating myself to do a Fartlek on my own. So recently, I enlisted the help of The American Bootcamp Company. Go figure, the first workout that I attended at 5:30am yesterday morning was a Fartlek of unimaginable proportions! Here was the workout:

1. 5-10 minute jog with dynamic stretching (lunges, side shuffles, curb stepping, knee lifts, hamstring curls, and calf stretches)
2. 200 m jog uphill
3. Push ups 30 sec - dips 30 sec - inverted push ups 30 sec
4. Lunge Pyramids
5. 100 m sprint and back
6. bicycles 30 sec - flutter kicks 30 sec
7. 100 m sprint and back
8. crunches for 30 sec - situps for 30 secs
9. 100 m. sprint and back.
10. ab bridges - 30 sec ab bridge with twist 30 sec
11. 100 m sprint and back
12. push ups for 30 sec - burpees for 10 reps
13. jog back to start.

Whoa, the sweat consumed my t-shirt and I was certainly seeing spots at the end of the workout, but it was certainly worth the time spent. That Fartlek workout was about 45 minutes with no rest, challenging the aerobic and anaerobic systems to the fullest. Muscles burned, and my heart was beating out of my chest. My body is sore today, but my spirit is high. I know this type of training is going to elevate my endurance, strength, speed, and stamina.

If you're not a good long distance runner like myself, sign up for The American Bootcamp Company and give their Fartlek workouts a try. I guarantee that if you stay focused and put in 100% of your efforts, you'll be running miles upon miles in no time!

Norman Eng, DC CSCS

The Pleasure of Pain

I know I'll be laughing at myself 50 years from now when I'll be Laz-E-Boy Ridden with a walker, while re-reading this post.

In 7th grade, my baseball coach used to say, "Pain is good," and I've tried to live with that mantra ever since then. I know I may pay for it someday, but the pain of pushing beyond your limits is the only way I can get the results that I want.

In the past week, the workouts and diet have increased in intensity and discipline. I took 3 days off from the gym and running on Friday, Saturday, and Sunday, but I've jumped back on the wagon as of Monday. A 1 mile run to the gym followed by a leg and shoulder routine gets the blood flowing. The workout was as follows:

Jog to the gym 1 mile.
Squats: 135lbs x 3 sets of 15 reps
Seated Military Press - 140lbs x 3 sets of 10 reps
Lateral raises - 30lbs x 3 sets of 10 reps
Reverse Flies on Pec machine - 145lb setting 3 sets x 10 reps
Shrugs - 270lbs x 10 reps.
Jog back from the gym 1 mile.

Yes, it was painful, with short rests in between each exercise, but I know the pain results in just that....results. Most important detail to remember from this workout is to minimize rest in between sets. Since the Tough Mudder is an amalgam of strength, stamina, and endurance you have to train like such. Also, be cautious of your form, as injury prevention is crucial. Bad form leads to bad training, resulting in injury and it also can be counterproductive.

Tuesday involved a little back routine and was more relaxed as I was trying to let my body recover from Monday. However, tonight's workout will involve some more upper body exercises like plyo pushups, hanging leg lifts, incline bench, and some more running. Here's an example of hanging leg lifts from this young fellow.




-Norm

Tough Mudder - Pure Insanity?

So, I got a text from my best buddy Ray Poole that said, "You should come to WI on 7/23 and do the tough mudder with me! 10 miles with obstacles...." So obviously my pride was only going to allow me to answer with a yes. I responded, "buy my entry and I'll do it."

Next thing you know, I'm online making reservations for Milwaukee.

So what is the Tough Mudder? It's a 10-13 mile offtrail course consisting of a numerous daunting obstacles throughout the path, which include a running through fire, jumping in ice cold water, and running through 10,000 volts of wires, all while cold, wet, and muddy! Yes, it sounds a bit insane, but nothing ventured nothing gained. Here's a preview of the event if you're not familiar with the Tough Mudder.






The event is on 7/23, which leaves me with about 2 months to train. Throughout these next 2 months, I'm going to be documenting my training for the Tough Mudder and all of the pain involved. I've always been the one that has had to help out the injured, but it looks as if I'm going to be a patient real soon.

So what's training going to consist of? Off the top of my head, I'm thinking long runs with wet shoes, heavy lifts, lots of pull ups and push ups, weight vests, and plenty of plyometrics. So come with me on my adventure for what may be the most challenging, yet "fun-filling" event I'll partake in thus far!

Best,


Norm Eng, DC

Training for a Half-Marathon....Ouch.

Ok, so it has been official for a couple of months now. I signed up for a 1/2 marathon. For all of those who are not avid runners, it is 13.1 miles of torture on your body and spirit. I'm one of those who does not easily get the runner's high and can gallop for hours, unlike some of my colleagues and friends.

Training for the half marathon is gradual. In my younger years, I ran track, but I was a sprinter, which means running more than 1 lap around the track was my long run for the day. Training was fast, meaning you reach your momentary goal in 11 to 75 seconds, depending on the route. Marathon training, I've come to learn, takes time and it's a gradual build up of not only physical endurance, but mental endurance as well. Throughout most of my training so far, my muscles feel fine for the most part. However, I forgot about the pounding that my body takes over the 30 to 45 minutes of running. My joints, tendons, and ligaments let me know exactly how old I am, and how much further I have to go before my physical condition is adequate to finish the half marathon. Not only am I the doctor, but now I'm a patient as well with achilles tendon and a variety of other lower extremity pains.

I've been working out in the gym for 20 years, but no training has been more difficult thus far than what I am experiencing now.

Stay tuned for more updates on my journey.

Cheers,

Norman Eng, DC

Chiropractic for our Veterans

Hello All! I know it's been some time, but please read about how Chiropractic is now being incorporated into the VA Healthcare system.

http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=53825

As a chiropractor in Midtown Atlanta, I feel very privileged to have helped out those troops who have served and our serving our country.

Best regards,

Norman Eng, DC

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