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