Warm Up Outline (10-20min)

Oly WOD

May 20th, 2013
No WOD Posted
Categories: Olympic Weightlifting

CFG WOD

May 20th, 2013
No WOD Posted
Categories: CrossFit Games

PL WOD

May 20th, 2013
No WOD Posted
Categories: Power Lifting

6 Weeks Out from Collegiates / Day 2

March 9th, 2010 No comments

DeadLift 1×5/+1.25-2.5kg > than last week
Press 3×5/+1.25-2.5kg > than last week
Jerk Drive 3-5×1/AHAP
3 Rounds
12 Chin Ups
10 Weighted Sit Ups
8 Full GHD’s

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Categories: Max's Rehab

6 Weeks Out from Collegiates / Day 1

March 8th, 2010 No comments

Snatch 2/45% 2/50% 1/60% 1/70% 1/75% 1/80% 1/85% 1/80% 1/85% 1/80% 1/75% 2×2/70%
Power Clean 5×3/AHAP
Back Squat 3×5/+1.25-2.5kg > than last week

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Categories: Max's Rehab

1971 Olympic Weightlifters

March 7th, 2010 No comments

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Categories: Media

Determining the relative value of assistance exercises

March 7th, 2010 No comments

When determining the value of an assistance exercise for weightlifting, speed specificity, the velocity at which a movement takes place, is crucial (1,3,9). In addition, the principle of overload must always be taken in to account, the need for both specificity and variety must be balanced, the individual needs of each athlete must be considered, and the sport must be fun if the right combination of competitive lifts and assistance exercises is to be found.

Full Article at: weightliftingexchange.com

Written by Chris LeRoux

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John Broz from Broz Gym

February 28th, 2010 No comments

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Bulgarian Training Methodology

February 28th, 2010 No comments
Bulgarian Training Methodology
Everyone has heard of the Bulgarian training method and in fact people use the phrase “Bulgarian weightlifting/weightlifters” to support everything from nutritional supplements to setups as the new leg training protocol. However, one should be skeptical about people promoting a product or new machine or exercise claiming that the Bulgarian weightlifters use it, because chances are they do not use and would never have any intentions of using it. The main goal of this article is to help people understand the Bulgarian training methodology and the reasons behind it, in addition sample routines will be provided, hopefully with this information it will be easier to see past marketers tossing around the term “Bulgarian” to promote products and weird exercises. The first distinction of a Bulgarian training program is the intensity of the program, the overall lack of variety in exercise selection in the program, and the consistent in the loads throughout the weeks, months, and year. Another major distinction in the training program is there are multiple training sessions per day almost every single day. The Bulgarians believe training sessions should last roughly 30-60 minutes with the average being 45 minutes. The training of the Bulgarians raise a few eyebrows but they have their reasons for creating their program.

Reasons
The psychological and physiological reasons the Bulgarians adapted a multiple session training day and every day training system. One reason is that the multiple training sessions per day with rests in between will allow the athlete to perform their best at each session. Another reason given is that the multiple training sessions help elevate testosterone levels. The theory according to the Bulgarians is that testosterone level peak during training but after 1 hour the levels decline. So they came to the conclusion that multiple training sessions with short rests of 30 minutes to an hour between each session will help keep testosterone elevated and allow faster recovery and better performance. Another proposed reason for the long training days almost from 7 am to 10 pm is to make sure the athletes are not doing activities that are detrimental to their recovery and progress. It has been suggested that famous Bulgarian coach, Ivan Abadjiev, wanted longer training sessions to help control his socially and physically so they would not harm their weightlifting career and progress. Whether this was the main reason behind the long training sessions no one really knows, as of now it is just speculation. Program Layout
Bulgarians varied their loads through the months though. Bulgarians would have a loading month and unloading months in the program. The loading months were usually 3 weeks of intense training, high volume and intensity, followed by 1 week with light or moderate loads. Similarly when an unloading month was planned there would be in a month 3 weeks of light or moderate loads and 1 week of maximum loads. So some could say there was a method to their madness. Even though the Bulgarians planned the their program for the workouts out in advice there was flexibility when it came to intensity. An athlete never knows at what intensity they will be able to perform until they begin lifting. If an athlete is unable to reach their maximum intensity that means it is possible the athlete is fatigued and needs improved recovery measures.

In Review
In review the Bulgarians favored training daily with multiple training sessions per day. The suggested reasons for this type of training were physiological, elevated testosterone, and potentially psychological/social, although the social aspect was never truly confirmed. Below you will find two sample routines, the first sample is a general routine and the second sample is a specific routine taken from someone’s planner.

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Baszanowski v Kaplunov 1962

February 21st, 2010 3 comments

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Valsalva maneuver

February 21st, 2010 No comments

Valsalva maneuver

From Wikipedia, the free encyclopedia

The Valsalva maneuver or Valsalva manoeuvre is performed by forcible exhalation against a closed airway, usually done by closing one’s mouth and pinching one’s nose shut. Variations of the maneuver can be used either in medical examination as a test of cardiac function and autonomic nervous control of the heart, or to “clear” the ears and sinuses (that is, to equalize pressure between them) when ambient pressure changes, as in diving or aviation.

The technique is named after Antonio Maria Valsalva,[1] the 17th Century physician and anatomist from Bologna, whose principal scientific interest was the human ear. He described the Eustachian tube and the maneuver to test its patency (openness). He also described the use of this maneuver to expel pus from the middle ear.

A modified version is done by expiring against a closed glottis. This will elicit the cardiovascular responses described below but will not force air into the Eustachian tubes.

[edit] Physiological response

The normal physiological response consists of 4 phases, which are marked on the figure at right:[2]

  1. Initial pressure rise: On application of expiratory force, pressure rises inside the chest forcing blood out of the pulmonary circulation into the right atrium. This causes a mild rise in stroke volume.
  2. Reduced venous return and compensation: Return of systemic blood to the heart is impeded by the pressure inside the chest. The output of the heart is reduced and stroke volume falls. This occurs from 5 to about 14 seconds in the illustration. The fall in stroke volume reflexively causes blood vessels to constrict with some rise in pressure (15 to 20 seconds). This compensation can be quite marked with pressure returning to near or even above normal, but the cardiac output and blood flow to the body remains low. During this time the pulse rate increases.
  3. Pressure release: The pressure on the chest is released, allowing the pulmonary vessels and the aorta to re-expand causing a further initial slight fall in stroke volume (20 to 23 seconds) due to decreased left ventricular return and increased aortic volume, respectively. Venous blood can once more enter the chest and the heart, cardiac output begins to increase.
  4. Return of cardiac output: Blood return to the heart is enhanced by the effect of entry of blood which had been dammed back, causing a rapid increase in cardiac output (24 seconds on). The stroke volume usually rises above normal before returning to a normal level. With return of blood pressure, the pulse rate returns towards normal.

Deviation from this response pattern signifies either abnormal heart function or abnormal autonomic nervous control of the heart. Valsalva is also used by dentists following extraction of a maxillary molar tooth. The maneuver is performed to determine if a perforation or antral communication exist.

[edit] Normalizing middle-ear pressures

When rapid ambient pressure increase occurs as in diving or aircraft descent, this pressure tends to hold the Eustachian tubes closed, preventing pressure equalization across the ear drum, with painful results.[3][4][5]caisson workers and aircrew attempt to open the Eustachian tubes by swallowing, which tends to open the tubes, allowing the ear to equalize itself. To avoid this painful situation, divers,

If this fails, then the Valsalva maneuver may be used. It should be noted this maneuver, when used as a tool to equalize middle ear pressure, carries with it the risk of auditory damage from over pressurization of the middle ear.[4][6][7][8] It is safer, if time permits, to attempt to open the Eustachian tubes by swallowing a few times, or yawning. The effectiveness of the “yawning” method can be improved with practice; some people are able to achieve release or opening by moving their jaw forward or forward and down, rather than straight down as in a classical yawn.[4] Opening can often be clearly heard by the practitioner, thus providing feedback that the maneuver was successful.

During swallowing or yawning, several muscles in the pharynx (throat) act to elevate the soft palate and open the throat. One of these muscles, the tensor veli palatini, also acts to open the eustachian tube. This is why swallowing or yawning is successful in equalizing middle ear pressure. Contrary to popular belief, the jaw does not pinch the tubes shut when it is closed. In fact, the eustachian tubes are not located close enough to the mandible to be pinched off. People often recommend chewing gum during ascent/descent in aircraft, because chewing gum increases the rate of salivation, and swallowing the excess saliva opens the eustachian tubes.

In a clinical setting the Valsalva maneuver will commonly be done either against a closed glottis, or against an external pressure measuring device, thus eliminating or minimizing the pressure on the Eustachian tubes. Straining or blowing against resistance as in blowing up balloons has a Valsalva effect and the fall in blood pressure can result in dizziness and even fainting.

[edit] Cardiology

The Valsalva maneuver may be used to arrest episodes of supraventricular tachycardia.[9][10] The maneuver can sometimes be used to diagnose heart abnormalities, especially when used in conjunction with echocardiogram.[11] For example, the Valsalva maneuver classically increases the intensity of hypertrophic cardiomyopathy murmurs, viz. those of dynamic subvalvular left ventricular outflow obstruction; whereas it decreases the intensity of most other murmurs, including aortic stenosis and atrial septal defect.

Effect of Valsalva Cardiac Finding
Decreased
Aortic Stenosis
Pulmonic Stenosis
Tricuspid Regurgitation
Increased
Hypertrophic cardiomyopathy, mitral valve prolapse

The Valsalva maneuver alters heart rate through parasympathetic stimulation (i.e. the vagus nerve, cranial nerve X). Vagal neuro-muscular junctions at the sinoatrial node release the neurotransmitter acetylcholine (ACh). Ligand-receptor binding causes several effects:

1. ACh lowers the permeability of muscle cell membranes to sodium and calcium ions, resulting in a slower rate of pacemaker depolarization. Hence, the cell takes longer to generate an action potential.

2. ACh also lowers the number of available L-type calcium channels, which elevates the cell’s threshold for action potentials. Thus, the cell needs to depolarize more than normal to fire an action potential.

3. New research suggests that ACh also activates latent potassium channels in the cell membrane. Increased potassium ion influx decreases the maximum diastolic potential of the cell. That is, hyperpolarization decreases the membrane potential of the pacemaker cells.

These effects elongate the time between pacemaker action potentials, which results in a slower heartbeat and a mechanism to interrupt or diagnose arrhythmia. In later phases of the Valsalva maneuver (phases II and III), heart rate elevates due to sympathetic interplay.

[edit] Neurology

The Valsalva maneuver is used to aid in the clinical diagnosis of problems or injury in the nerves of the cervical spine.[12] Upon performing the Valsalva maneuver, intraspinal pressure increases. Thus, neuropathies or radicular pain may be felt or exacerbated, and this may indicate impingement on a nerve by an intervertebral disc or other part of the anatomy.

[edit] Valsalva retinopathy

A pathologic syndrome associated with the Valsalva maneuver is Valsalva retinopathy.[13] It presents as preretinal hemorrhage (bleeding in front of the retina) in people with a history of transient increase in the intrathoracic pressure. The bleeding may be associated with a history of heavy lifting, a forceful coughing, straining on the toilet, or vomiting. The bleeding may cause a reduction of vision if it obstructs the visual axis. Patients may also note floaters in their vision. Usually a full recovery of vision is made.

[edit] See also

[edit] References

  1. ^ synd/2316 at Who Named It?
  2. ^ Luster EA, Baumgartner N, Adams WC, Convertino VA (April 1996). “Effects of hypovolemia and posture on responses to the Valsalva maneuver”. Aviat Space Environ Med 67 (4): 308–13. PMID8900980.
  3. ^ Brubakk, A. O.; T. S. Neuman (2003). Bennett and Elliott’s physiology and medicine of diving, 5th Rev ed.. United States: Saunders Ltd.. pp. 800. ISBN 0702025712.
  4. ^ a b c Kay, E. “Prevention of middle ear barotrauma” (html). http://faculty.washington.edu/ekay/MEbaro.html. Retrieved 2008-06-11.
  5. ^ Kay, E. “The Diver’s Ear – Under Pressure” (Flash video). http://faculty.washington.edu/ekay/. Retrieved 2008-06-11.
  6. ^ Roydhouse, N (1978). “The squeeze, the ear and prevention”. South Pacific Underwater Medicine Society journal 8 (1). ISSN 0813-1988. OCLC 16986801. http://archive.rubicon-foundation.org/6169. Retrieved 2008-06-11.
  7. ^ Taylor, D (1996). “The Valsalva Manoeuvre: A critical review”. South Pacific Underwater Medicine Society journal 26 (1). ISSN 0813-1988. OCLC 16986801. http://archive.rubicon-foundation.org/6264. Retrieved 2008-06-11.
  8. ^ Roydhouse, N and Taylor, D (1996). “The Valsalva Manoeuvre. (letter to editor)”. South Pacific Underwater Medicine Society journal 26 (3). ISSN 0813-1988. OCLC 16986801. http://archive.rubicon-foundation.org/6303. Retrieved 2008-06-11.
  9. ^ Lim SH, Anantharaman V, Teo WS, Goh PP, Tan AT (January 1998). “Comparison of treatment of supraventricular tachycardia by Valsalva maneuver and carotid sinus massage”. Ann Emerg Med 31doi:10.1016/S0196-0644(98)70277-X. PMID 9437338. (1): 30–5.
  10. ^ Nagappan R, Arora S, Winter C (June 2002). “Potential dangers of the Valsalva maneuver and adenosine in paroxysmal supraventricular tachycardia–beware preexcitation”. Crit Care Resusc 4PMID 16573413. (2): 107–11.
  11. ^ Zuber M, Cuculi F, Oechslin E, Erne P, Jenni R (June 2008). “Is transesophageal echocardiography still necessary to exclude patent foramen ovale?”. Scand. Cardiovasc. J. 42 (3): 222–5. doi:10.1080/14017430801932832. PMID 18569955. http://www.informaworld.com/openurl?genre=article&doi=10.1080/14017430801932832&magic=pubmed. Retrieved 2008-07-09.
  12. ^ Johnson RH, Smith AC, Spalding JM (February 1969). “Blood pressure response to standing and to Valsalva’s manoeuvre: independence of the two mechanisms in neurological diseases including cervical cord lesions”. Clin Sci 36 (1): 77–86. PMID 5783806.
  13. ^ Gibran SK, Kenawy N, Wong D, Hiscott P (May 2007). “Changes in the retinal inner limiting membrane associated with Valsalva retinopathy”. Br J Ophthalmol 91 (5): 701–2. doi:10.1136/bjo.2006.104935. PMID 17446519. http://bjo.bmj.com/cgi/pmidlookup?view=long&pmid=17446519. Retrieved 2008-07-09.

This orthopedic test also can be a positive for a SOL/ space occupying lesion, e.g. Tumor (benign or malignant), clot, or anything taking up space where there is normally no space to be occupied.

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