Training Days

[ugg]

First conspiracy theory....................................

Now why was RC's first posted edited by Ugg???????????????? I draw your attention to the bottom of the page. Hmmmmmmmmmmmmmmmmmm??????????

How are your stat taking skills RC? Has anyone seen Ugg and RC in the same room at the same time? Why did Julia Gillard set that levy today?

In fact RC may have suddenly left Germany in the past few days..............................Turkish man seeks protection from sex-mad wife, Germany | News.com.au

Hey Real Commando you're not ugly, it's just God was busy when you came along on the looks line. Sadly I was nearby.

Serious question now: Do you have bionic knees? I am very envious.

I'm afraid you're going to have to put your tin-foil hat back on Bas. I edited his post so thatthe YouTube video would be embedded within his post. Of course, I often get mixed up with being a professional trainer but it's something I've grudgingly learnt to accept

[Bas]

I'm afraid you're going to have to put your tin-foil hat back on Bas. I edited his post so thatthe YouTube video would be embedded within his post. Of course, I often get mixed up with being a professional trainer but it's something I've grudgingly learnt to accept

Ugg, you could have left the response for a few days to build momentum and suspense. It is the silly season after all.

[Shotties]

Thank you very much...and very nice it is to be here.

Guys I'll answer as much as I can, but can't divulge much about individual players. That's for those guys to give you themselves. Ask about training (strength in particular) and I'll help you out.

If you could, could you explain the exercise where you deadlifted a bar at one end, then rotated once you were at the top of the lift? What's it called and what is it for?

[Real Commando]

Hi Real Commando...some questions.

Are the players tested against some objective standard that they should be able to reach or do they all have individual programmes to try and beat their personal best? Are any players in danger of getting too "cut" at the expense of their aerobic capacity? Your job must involve a lot of careful monitoring?

regards
Hartijon

Haha! What have a walked into here...conspiracy theories and all!!

The basis for the programme we run is purely down to cornerstone (squat, deadlift, overhead press) strength testing as these are the foundation of any athletic programme. It has been decided that the lads should lift more than the previous years in order to better prepare them for the up coming season.

The lads (injury permitting) all do the same exercises, obviously at different weights to suit the individuals. On top of this each player also has his own specific prog to follow.

As for plays being too cut...don't think there is much danger of that! Clearly they are all monitored VERY closely so they will always be in peak condition.

Bas, as for the bionic knees...believe it or not I was told by a surgeon when I was 16 not to play any sport again as my knees were "shot"! Fortunately for me I sought the opinion of someone else. He told me to squat to make my legs strong to support my knee 'issue'. I have subsequently passed what is regarded as the hardest basic military training in the world twice, competed at bobsleigh, strongman, squash, tennis, athletics and loads of other things. Just shows you that doctors aren't always that knowledgable and can significantly screw up someone's life!

[Bas]

Haha! What have a walked into here...conspiracy theories and all!!

Bas, as for the bionic knees...believe it or not I was told by a surgeon when I was 16 not to play any sport again as my knees were "shot"! Fortunately for me I sought the opinion of someone else. He told me to squat to make my legs strong to support my knee 'issue'. I have subsequently passed what is regarded as the hardest basic military training in the world twice, competed at bobsleigh, strongman, squash, tennis, athletics and loads of other things. Just shows you that doctors aren't always that knowledgable and can significantly screw up someone's life!

Nothing like a good conspiracy theory. After all, why let truth get in the way of a good story!!!!

RC I agree with you on doctors. Is it possible for you to explain how to correctly squat. I know yoy should keep knee over your feet and not let them extend sideways. Is there anything else that you do? much appreciated.

BTW have you seen the Foodmatters DVD that I mention on the other thread? To save you time it's Welcome | FOODMATTERS?

[Primmy]

Yeah that ugly mug is me! Don't think any other play has ink on their legs.

You obviously are not a leg man RC; Mumms has a crest on his shin (ouch) - probably a Geelong link.

the useless crap I know.....

[AnnieH]

Haha! What have a walked into here...conspiracy theories and all!!

Conspiracy theories are all I have left.

Welcome to the nuthouse RC.



(PS Prims ... great report. It was hard to get past the half nakid bit, but I managed.)

[aardvark]

But he does it without the ripping sound!!!!!!!

OMG I wondered where the cold draught was coming from....

[Real Commando]

Morning Shotties,

That's called a torque lift. You only weight one end of a bar (if you use an Olympic bar you don't even need to weight it) and hold the opposite end...right on the end of the bar. The outside hand holds with an over grasp and the inner hand under grasp. Picking it off the ground like you would a normal deadlift, stnd up and whilst keeping your eyes on the opposite end of the bar rotate 90 degrees.

Because the weight is at the other end of the bar it causes the lifter to engage their core before even doing anything else. The twist (Torque) ensures they also hit the lower back, obliques abs, shoulders, forearms, lower limb etc. It's what I tell the lads is a 'cheeky exercise'. If you get chance ask Shawy...he thinks my English phrases are mad!

This exercise is GREAT for the tall guys (Ruckmen) that feel they are weak in the mid-section. It's also great for all of us that sit a lot! Get out there and give it a go.

RC

[Real Commando]

Hey BAS,

The Foodmatters DVD is great. As someone that is seriously trying to educate people about how to stay fit and conditioned this is another element that I really need to push. I've just been Tweeting this morning about these STUPID nonsensical ab exercise machines. Clearly the masses believe that the way to getting great abs is to do a million sit ups each day/buy these ridiculous machines. What they don't seem to realise is that 70% of the results of your work out come from what you put in the hole in the front of your head! That's why they all come with a nutritional DVD, becuase THAT is the way to great abs, not doing sit ups!!

Anyway, rant over...Squats.

I LOVE this exercise. What I describe here is simply what I do and what I have learned over 29 years of doing them...which also explains why I can lift 240kgs!! Others do them differently and that is often down to the gym rumour mill rather than known fact/science.

THE (in my humble opinion) most important thing to note is how to carry the bar on your shoulders. I can say this as I have this issue now - if you hold the bar too high on the back of your neck you are going to do 2 things: 1) Create a huge lever DISADVANTAGE at your hips/lower back placing a massive strain on it (and this is why so many don't bother squatting again) and 2) You can wear out (by constant pressure - and this is what I have) your vertebrae! My C6 is worn down by 50%!!

So, where I hold the bar is about 18cm below the base of my skull. Now that will seem very low for some, but its a great place to hold the bar for the following reasons:

1) When there your shoulders are retracted so that they naturally form a 'groove' in which the bar can sit.
2) You create a lever ADVANTAGE as the weight is now closer to your fulcrum (hips).
3) They is 'meat' in this area so you protect your spine.
4) If it all goes wrong, it's a good deal easier to slip the bar off your back in this position!!

As for the knees - The pathway of your knees is very dependent upon a few things:

1) Flexibility of the Achilles tendon, patella tendon, hip joint, hamstrings and to a lesser degree the Quads.
2) Strength of the quads (obviously!), Adductors (inside of your quads) and Abductors (outside)
3) Limb length - If you are tall you just aint built well to do 'full' squats. I find it hard to go passed parallel as my femur length is long. This places huge stress on the patella tendon...so guess what? I don't go passed parallel!!

As for the knees not coming in front of your toes, that is a good shout, but it comes back to the points previously made, mainly limb length. Some people are naturally different and they can do this with no bother to their knees whatsoever.

When I used to do bodybuilding years ago the gym myths then were about pointing the foot externally or internally to 'hit' different quads. At my age I just get in to what I would call a neutral stance and go for it. I tend to go wider for my heavier lifts as it makes me feel more stable, but each to their own.

Hope that clears a few things up. If not just keep em coming.

RC

[Real Commando]

True, forgot about him...how the hell did I do that!!?

[Big Al]

As far as training and fitness are concerned I happen to subscribe to the following points in the below Q&A to a doctor that was doing the "email circuit" not long ago.

Q: I've heard that cardiovascular exercise can prolong life; is this true?

A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?

A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?

A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?

A: YOU'RE NOT LISTENING!!!... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?

A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?

A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:

"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride"

[Yuri H]

Man, I hope that q&a doc practices in Sydney. I'll switch over to them.

[Triple B]

I was going to say with all the references to 'the lads', you must be a pom. I see u confirmed it with your Shaw reference.

[aardvark]

As far as training and fitness and fitness are concerned I happen to subscribe to the following points in the below Q&A to a doctor that was doing the "email circuit" not long ago.

Q: I've heard that cardiovascular exercise can prolong life; is this true?

A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?

A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?

A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?

A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?

A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?

A: YOU'RE NOT LISTENING!!!... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?

A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?

A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?

A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?

A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.

And remember:

"Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride"

Totally awesome Al... couldn't have described it better myself. Now where is that blasted sewing kit ??