The Diesel Crew Blog: October 2007

Monday, October 29, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Face Pulls
http://www.youtube.com/watch?v=kexr7CqnVng

DB Snatch / DB Press Combo
http://www.youtube.com/watch?v=1VMEoo0XSk8

Smitty
The Diesel Crew

Thursday, October 25, 2007

Shin Splints Rehab Protocol

Progression to more intense, high impact training sessions should be deliberate and periodized with attention spent to strengthening dorsi-flexion. The formation of shin splints or condition called Medial Tibial Stress Syndrome (MTSS) – general shin soreness, trauma or overload to musculature and connective structures - typically occur when progression and volume is too rapid.

Here are some tools and strategies to help alleviate and overcome shin splints.

Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets

Stretch
Gastroc / Soleus / Achilles

Strengthen
Dorsi-flexion / Inversion / Eversion

Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus

Soft Tissue Work
Tennis Balls / Foam Roller

Plantar Fascia / Peroneals / Gastroc / Soleus

Ice Massage
Homemade Cryocup

Some other considerations:

- Warm-up should be thorough ensuring CNS excitement and core temperature increase

- Don’t forget to improve soft-tissue quality all along entire kinetic chain

- Work on improving hip mobility, in addition to, ankle mobility

- Engage in ground based, multi-directional, compound and unilateral, bodyweight and resisted movements

- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup

- Band tensions can be increased as strength and proficiency of movement improves

- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations – i.e. strength mobility

Innocence of Youth

They haven't been corrupted.

All they know is that they want to continue to do what they love, irregardless of the obstacles.

CNN Story

Smitty
The Diesel Crew

Wednesday, October 24, 2007

The Sh*t Hits the...

Here is a post from Mr. Ross Enamait. I wanted to highlight a few statements Ross made. Without a doubt, the internet is one of the best and worst inventions, at the same time.

It seems someone was calling out Ross on his abilities, when he was just trying to comment and discuss a topic in an educated manner.

A few highlights:

"Life is too short already, so why waste it hating on others. Spend the time working to improve yourself, and we’ll all be better off."

"I respect anyone who busts his or her ass in the gym. I have no respect however for those who have nothing better to do than criticize or doubt those who really do put in the work. What is wrong with these people? Why not spend the time improving yourself, rather than trying to hate on others?"

Why not just be happy that each day you can train, be with your family and be thankful of blogs, sites and forums that provide you with the education to help you achieve your goals.

http://rosstraining.com/blog/?p=190

Smitty
The Diesel Crew

I Gots to Get My Grunt On..

http://news.yahoo.com/s/hsn/20071024/hl_hsn/expertssoundoffonworkoutgrunting

Smitty
The Diesel Crew

Tuesday, October 23, 2007

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

DB Band Lockouts - improving your bench technique
http://www.youtube.com/watch?v=fmrfwCLrr88

Band Resisted DB Bench - how to setup the band
http://www.youtube.com/watch?v=hoirTn4fXL0

Smitty
The Diesel Crew