Terminal City Training Vancouver Personal Trainer Strength & Conditioning

Y. who is doing 5/3/1 writes:
So... I had strep this weekend and was projectile vomiting and then had penicillin injected into my butt.. How long should I wait before I start training again? I feel lazy ... but maybe I actually feel tired from being sick...

 
A
You could return to training by repeating your last deload week (you are doing them right?). Continue from there.Use that as a gauge to see how you feel. Only do the prescribed reps for the first week back to training and no extras. Do no accessory work for the first couple of workouts and after that return to accessory work depending on how you feel but be smart about it. Keep the main lifts the priority (as they should always be). You should be back in full swing soon enough.

As for when to start... if you are asking the question already then why not give a deload workout a try tomorrow or the next day? And go for a nice walk today.

On October 2nd at the Terminal City Barbell Club I taught a barbell and kettlebell seminar for Pareto Nutrition, a supplement company with a local Vancouver office. They had been working with a few individuals throughout a multi-month process of body re-composition. These were untrained and detrained individuals who had taken significant steps this year towards completely turning around their health and athleticism.  I was brought in to provide them with a more thorough technical grounding in some of the important barbell and kettlebell lifts. We were able to get into the back squat, the overhead press, the kettlebell swing, the Turkish Get-up, the power clean and the barbell row and we took the prowler out for a few trips as well. The seminar was hands-on-barbell oriented and included a lot of video and photographic documentation for the company as part of a larger project chronicling the changes these individuals have gone through. At the end we had time for some Q&A. A good time was had by all.
Thanks to Pareto Nutritition.
www.paretonutrition.com

Hello my name is Patricia & I am a personal trainer. I was asked by a gal the other day if I would train her, I said sure, & as always I asked what are your goals, etc, she told me.  Then after talking she said she just started on a Roller Derby team.  I said great, can I go watch you practise so I can take a look at your form & also see how I can design our program to enhance her sport.

This is my first experience with this sport.  So I went searching for ideas on how to best train her.  What in your opinion should I do for her workouts?  I saw your page & thought you could help me.  I train very aggressively, but am concerned with this sport in particular because of all the beatings you guys take, I don't want to do anything that would hamper her ability to give 110% during practise.

I would greatly appreciate your input!

Thanks for your time.

 

Hi Patricia,

First I would point you in the direction of a blog I used to write (maybe you have already seen it) at

Derbyconditioning.blogspot.com

Which has a fair bit of information focused particularly on physical preparation for roller derby athletes.

I would tend to focus on:

A) developing the strength of the hamstrings and glutes

B) developing the neck and wrists for injury prevention

c) trying to make sure that the athlete is recovering enough between strength training and the derby specific work.

I think that for the majority of derby athletes general strength development is sorely lacking and to address this I would personally use mostly compound barbell lifts (back squat, deadlift, overhead press, bench press) and then introduce modified Olympic type lifts or simple jumps as the athlete gets stronger. In season I would usually limit conditioning so as to not over-stress recovery.

What city are you based out of Patricia? What kinds of training do you generally use? Knowing what you are proficient with could help me give you better answers.

Regards,
Al Heinemann

Congratulations to Hector Wong, 2nd place and 3rd Place 2011 US Open Brazilian Jiu-jitsu Tournament
This past weekend Hector Wong (of North Vancouver BJJ) traveled to San Jose, California to compete in the US Open XVI Brazilian Jiu-jitsu Tournament, one of the top tournaments in the sport. He entered the senior blue belt light featherweight (141 pound) division and he placed 2nd. He then competed in his Open Division which includes competitors of all weight classes. Entering as the lightest guy he fought much larger opponents (including a 270 pounder!) and placed 3rd overall. I am glad to have helped Hector with his physical preparation for this tournament. He brings an incredible work ethic and dedication to his training and we can see how this brings its rewards.

Hector sent along several videos from his matches in the tournament:

Thanks to Jackie Clark for submitting this guest blog post.


                           Strength Training With Cancer
                                                               by  Jackie Clark

Many studies show that there are certain measures that cancer patients can take to better their health. One research panel of 13 cancer and fitness experts found that exercise or any type of other activity is a very crucial aspect of recovery for cancer patients.

Of course, the types of exercises that patients perform will largely depend on the type of cancer they have. For example, a woman with breast cancer may have to avoid exercises that can potentially harm her shoulders or upper-back. Just the same, a patient with mesothelioma may have to avoid heavy strength training, particularly exercises that focus on the chest. Obviously, a mesothelioma prognosis and a breast cancer prognosis require different levels of attention. Regardless, fitness and strength training benefit all types of cancer patients, no matter what stage they are in.

Why is exercise so important?

Simply put, exercise helps the body in a few different ways. First, strength training breaks down muscular tissues. When the tissues repair themselves, they become much stronger. This also helps the body produce and retain more energy, helping to improve the patient's quality of life.

Second, by staying active, the body's important functions, such as the immune system and respiratory system, are strengthened, allowing them to perform at maximum efficiency.

Third, exercise helps purge harmful poisons, metals and other contents from the body via sweat glands and improved digestive functions. Detoxification is important for cancer patients who are already negatively affected from chemotherapy, surgery and radiation treatment. Though these treatments are effective for killing cancer cells, they also destroy other healthy tissues and cells.

Safety measures

Many people do not consider safety procedures before performing an exercise routine. However, cancer patients must be very careful before attempting any physical therapy. Only under the supervision or experts should cancer patients develop an exercise routine as part of their therapy program. However, many cancer clinics already have established strength training therapy programs for their patients, thus removing any fear or inhibition associated with exercising after treatment.

Conclusion

Whether you have cancer or someone you know has cancer, physical therapy and strength training will greatly help. This article also explains why strength training is important for a cancer patient's health.

about Jackie Clark:
Jackie joined the Mesothelioma Cancer Alliance in 2009 as research assistant after graduating with a bachelor’s degree in English and a minor in fitness and nutrition. Jackie’s experience in technical and medical research has allowed her to assist in the development of medical content and outreach efforts, with specializations in alternative care, cancer support programs, and social media campaigns. She can be reached at jclarkmca@gmail.com

For information about Bob Youngs, an American powerlifter who has been fighting Leukemia:
Blog: Live Strong for Bob Youngs:
http://bobyoungs.blogspot.com/
Training Log at EliteFTS:
http://asp.elitefts.net/qa/training-logs.asp?tid=61&__N=Bob

Good Luck Yvonne

Terminal City Barbell Club and Spartacus Athletic Club stalwart and chief joke-cracker Yvonne has moved to the Southwest US to attend school. We wish her all the best in her studies and in her training. Yvonne won her raw division in the recent BC Powerlifting Championships. And, Yvonne has been there right from the very beginnings of the Barbell Club. We can’t wait to have you back home. And we wish you success and happiness.

I just had an article published at Straight to the Bar regarding my ongoing experiment with using Bulgarian-inspired training for weightlifters and powerlifters. You can read it here.

We are working on getting a club together to train and a team to compete in Olympic-style Weightlifting. It is not necessary to compete to be part of the training group and experience is not required. What is required is a commitment to hard work and a desire to make everyone in the group better. If you are interested please get in touch.  Please send your availability and some background information to: terminalcitytraining@gmail.com

If there are enough interested people then we will get this rolling.

Yvonne and Gloria, training partners at the Terminal City Barbell Club and Terminal City Training athletes, both competed in the BC Provincial Championships held in Vancouver on June 12.

Gloria squatted 85/95/ and just missed 105. She benched 45/ red-lighted on 47.5 and then repeated 47.5 for a good lift. She hit all her deadlifts at 97.5/105/ 112.5. Gloria finished with a 255k total lifting raw no belt no wraps in the 52k class. She weighted in at 51.6k.

Yvonne hit every lift for the day beginning with squats of 72.5/82.5/95. She benched 40/42.5/45 and pulled 107.5/115/130. Yvonne finished with a 270k total lifting raw with belt no wraps in the 84k class but weighing in at only 77.3k.

Lessons learned

–      Pack an actual meal for directly after the weigh-in. We had piles of snacking food but a solid meal would have given us more sustained energy for the very long day ahead.

–      Practice benching higher on chest during the lead-up period to an IPF meet. The only challenge that we had with the IPF judging and criteria was being repeatedly called for belly-benching. Neither of my lifters were getting the bar anywhere close to their bellies but they both employed close-to-vertical forearms and a relatively narrow grip as they were both benching raw and because I encourage a moderate width grip in training to develop more overall strength and for shoulder health. I typically have people bench to the lower chest in training and this is what both athletes where trying to do. The judges seemed to be looking for bar contact more in line with the nipples. While one judge repeatedly red-lighted the attempts only one attempt (Gloria’s second) was deemed a bad lift.

Here's how some of the female members have been training in and around our gym this year.