Jorts Jumblings – First Edition
February 25, 2011 Leave a comment
Today is the first “Jorts Jumblings” edition, aka “Random thoughts Fridays.”
Good Reads of the Week:
3 Lesson for Hockey Players from the NHL – Kevin Neeld
Plantar Fascia and Pain- Carson Boddicker
Does Creatine Prevent Wood? – Bret Contreras
Anterior Core Progression- David Lasnier
The Hero Handbook (pdf)- by Nate Green
Quick Fix for Groin Pain- David Lasnier
Bad Nutrition Advice on Biggest Loser- Mike Geary
Spike This Hormone for Optimal Fat Loss- Mike Geary
The Secret of Loaded Carries- Dan John
Carry, Carry, and More Carries- Tony Gentilcore
Pull-up or Chin-up? Which is Better?- Mike Reinold
Exercise of week:
Modified version of Litvinov Workout. 20-30 KB swings followed by a 50 yard shuttle. In video it was 20kg (44lb) KB. You could use dumbell if there is not a KB in your gym. This could be used as a finisher (conditioning) at the end of a training session or even an exercise to try on an off day from your regular strength training program. Perform 2-4 sets and rest anywhere from 2-3minutes between each set. As your conditioning improves try increasing the length that you run (either total yards or the amount of total time running) or resting less. The 2 1/2-3mins rest between sets was just the right amount of downtime because my heart was still significantly elevated. Side note *- I could have controlled the KB a lot better as well as kept my neck packed back but overall not bad.
Research Reads: Nutrition Based
Stevenson E. Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals. Int J Sport Nutr Exerc Metab. 2005 Aug;15(4):333-49.
LaCroix M, et al. Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr. 2006 Nov;84(5):1070-9.
Rennie MJ, et al. Branched-chain amino acids as fuels and anabolic signals in human muscle. J Nutr. 2006 Jan;136(1 Suppl):264S-8S.
Music to enjoy: For my first edition, wait… yes of course I am going to have Phil on here!
Last of the Mohicans, such a great movie, highly recommended it, for some reason it gets me pumped up. I am sure I would set a PR if this was blastin at Endeavor.
Hope you enjoy the reads, there is not a lot but next week there will definately be more things to look at. Right now, it is time for Functional Strength Coach 3.0