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For those of you following the blog, I did a month experiment with Creatine and HMB from Blonyx. I took the Creatine + HMB product in the morning and at night on training days.  In the morning I took it in my smoothie with Protein egg

Blonyx Creatine + HMB

powder , almond milk, banana and peanut butter. In the evening I took it with coconut water.  Anecdotally , I noticed an effect on recovery being less sore. I did not translate this into extra high intensity workouts as one could if they were so inclined. I stuck with my schedule of M W F heavy lifting and kettle bells and Tuesday and Thursday running and core work. During the one month trial I had 80% success rate in workouts as I missed a couple Fridays due to travel. In total I did 1o heavy lifting sessions (of 12 scheduled) and 6 runs (of 8 scheduled). My first testing session was in the afternoon but my second was in the morning. I think this accounted for the lack of improvement in vertical jump as I tend to be a bit stiffer in the morning and require a  longer warm up (time which I did not have in this case).

Here are the results:

Sept 7 2011               August 7th 2011

Broad Jump                        88″                                 86 1/2″

Vertical Jump                   20 1/2″                          21 ”

Clean 1RM                           175 lbs                          165 lbs

Deadlift 1 RM                      375 lbs                         355 lbs

Bench Press 1 RM              225 lbs                         205 lbs

Squat 1 Rm                           335 lbs                         305 lbs

Weighted Chin Up 3rm        70 lbs                       45 lbs

I definitely saw an improvement in strength and recovery ability. I am doing another month trial, this time adding the creatine and HMB in my post workout shake of egg protein, pumpkin protein and coconut water (which has electrolytes). I did this yesterday for the first time and felt great post workout, which was particularly heavy (DL 370 lbs x 2).

I will post my results again at the end of October.

Vncouver Pesonal Trainer Craig Boyd meets his goal of a 400 lb deadlift @ 170 lb bw =235% of bw

Craig Boyd is one of Vancouver’s top personal trainers, CrossFit coaches and boot camp instructors. He enjoys coaching people of all levels who want to see results. His websites are http://www.precisionathletics.ca/ and http://precision-bootcampvancouver.com/

My friends over at Blonyx offered me a trial of their HMB and Creatine supplement. Creatine gives your muscles creatine phosphate which is used in forceful contractions (helps with the ability to get one or two more reps at the end of a set)and HMB helps reduce the damage done by training and enhances recovery. HMB also prevents muscle protein breakdown and stimulates muscle protein production to help build muscle. The thing I like about Blonxy is they use only independent research for supplements with proven results. You will not see any fat burners etc for sale on their site. They link to all the independent research. I am taking the supplement after reviewing the research on HMB and Creatine for strength gains http://blonyx.com/hmb_strength.php

Background

I have been recovering form a shoulder injury sustained getting tripped at soccer, for the last year and have not been able to train my upper body with any intensity. I figured I could use the any help I could get. My plan is to publish my starting stats each month and final stats at the end of the month. This will not be a double blind experiment as I would need an equally de-conditioned person with my training history to not take the supplement and report their results. This will however be interesting to see if I do recover quicker and get back to training intensely with no ill effects (excess muscle soreness limiting training capacity)

Testing in:

Broad Jump- 86 1/2 ”

Vancouver Personal Trainer Craig Boyd meets his goal of a 400 lb dead lift @ 170 lb bw =235% of bw

Vertical Jump- 21″

1RM (personal best in brackets)

Clean 165 lbs (185 lbs)

Bench Press 205 lbs (255 lbs)

Dead Lift 355 lbs (405 lbs)

Squat 305 lbs (325 lbs)

3 Rm

Weighted Chin Ups +45 lbs (+90 lbs)

Body Weight, Composition and Measurements

169 lbs BF% 13 estimate 7 point caliper test total mm 120

Flexed Arm   33

Waist (over navel)   90

Hip (trochanter)   95

Quad (mid-thigh)   50

Total (cms)    Total   268

Goal

To increase: lean muscle, strength, power and speed and decrease fat mass. In layman’s terms leaner , faster and stronger (or dead lift 400lbs or over at a leaner bf%)

The Program

I will be doing a three day program Monday Wednesday and Friday focusing on heavy lifting, Olympic lifts, kettle bells and body weight training. On the in between days I will do cardio, extra core training and some postural exercises to assist my shoulder.

Monday (warm up set omitted for space purposes, always do a thorough warm up)

Deadlift 1 set at 90-95%% 1 RM x 2 followed by 5-10 depth jumps

Bench Press 1 set 90-95% 1 rm x 2 followed by 5-10 clap push ups

Deadlift1 set at 85% 1 rm x 5 reps followed by 5-10 depth jumps

Bench Press 1 set at 85% 1rm followed by 5-10 clap push ups

Followed by a full body kettle-bell or BW circuit training program.

Wednesday

Squat 1 set at 90-95%% 1 RM x 2 followed by 5-10 broad jumps

OH Press 1 set at 90-95%% 1 RM x 2 followed by 5-10 plyo ball throws

Squat 1 set at 85% 1 rm x 5 reps followed by 5-10 broad jumps

OH Press 1 set at 85% 1rm x5 followed by 5-10 pylo ball throws

Followed by a full body kettle-bell or BW circuit training program

Friday

Clean 1 set 95-100% 1 rm x 1 followed by depth jumps

Weighted chin Ups 1 set at 90-95% 3rm followed by BW explosive chin ups

Clean 1 set 85% 1 rm x 3 followed by depth jumps

Weighted chin Ups 1 set at 90-95% 3rm followed by BW explosive chin ups

Followed by a full body kettle-bell or BW circuit

I will post workout log weekly to this blog as well as comments on how I feel recovery wise.

The chin up is a tough exercise. First of all it directly relates your strength to your body weight. To improve your number of chin ups you need to improve your strength and decrease your body weight or at least not increase it or your strength gains will be lost.

Vancouver Personal Trainer Taunya Loeppky does a chin up

So how do I improve my total number of chin ups? Practice , practice , practice. Also, chin ups is one of those exercises where avoiding failure will help you improve your total numbers.

First start with a test. do as many dead hang chin ups as you can in a row. Your chest should touch the bar and your elbows come behind you. No kipping for these pull ups (using your body to generate extra momentum making the chin up easier).

Now divide that number in 1/2 and do that number of reps 6 times throughout the day, 3 x a week  for two weeks. I suggest getting a doorway chin up bar. They have them at winners for $25.  At the end of the day attempt a set of 75% of your max. Its OK if you do not make 75% on the first couple times.

Week 3 you will preform60% of your max 7 times and  one set 90% at the end of the day, do this 2 x per week.

After week 3 , rest a couple days and retest your max.  Then repeat the 3 week program again.

I would remove vertical pulling (pulling from overhead)from your other workouts. Low volume (one or two sets)  horizontal pulling is ok.

Example: Keith can do 12 chin ups with good form. He will do six sets of six reps 3 x a week. He will also try to do one set of 9 at the end of the day. After two weeks he will do 7 sets of 7 reps and one set of 10, 2 days per week.

If you post your max in the next week and your results at the end of February and  March and you will be eligible to win a prize – A precision athletics Dry -fit training shirt. Post a picture and I will throw in a pair of training sessions with me or a month of classes 2 x a week, your choice.

This program was originally posted on John Roman’s fitness blog http://romanfitnesssystems.com/blog/how-to-double-your-pullups-in-6-weeks

Craig Boyd is one of Vancouver’s top personal trainers, boot camp instructors, CrossFit coaches and Nutrition coaches. Craig enjoys coaching people of all levels of fitness that want to improve. His company websites are www.precisionathletics.ca and www.precision-bootcampvancouver.com .  Feel free to email him your questions at Craig@precisionathletics.ca

This is the first in a series of posts on forefoot running. Basically, forefoot running is landing on the mid foot instead of having your heel strike first.

Our feet are not designed to land heel first. Our ancestors ran barefoot. Try it. Run with no shoes on and you will naturally land on the mid part of your foot. Watch children they run on the balls and mid foot. Modern running shoes are of heel support. This encourages a heel first landing. Running barefoot is a great way to strengthen the muscles in the foot and ankle. However, most people run in areas where foot wear is required for safety purposes.

What is wrong with landing heel fist? Landing heel first usually occurs with the knee straight. This leads to force transfer from the ground into your leg. Because your knee is straight the force is transferred up into your knees hips and back. Many runners complain of knee pain.

A heel first landing usually results in slowing the runner down as they roll from heel to toe to take the next step. The

Heel first landing- causes force transfer to the shins and knees

more time a runner  is spending on the ground the less they are spending in the air. Essentially more ground time equals less air time and a less efficient running pattern. Efficient running has less ground time than time in the air (when neither foot is contacting the ground). Logically the less time on the round the less time  force is being absorbed by the body.

In this photo you can see the runner is leading with the heel and it is out front of their body. This will lead to the heel striking first and a long period spent rolling form heel to toe.

Mid-Foot strike note calf is loaded, knee is bent and foot is not reaching out front.

In this picture the athlete is landing with a mid-foot strike. When landing on the mid-foot you will note the knee is slightly bent and the calf (gastroc and soleus muscles) is loaded. The calf is now absorbing the shock instead of the knees and hips. Also note, the foot is no longer out front of the athlete. This will result in a shorter ground time as there is less contact area with the ground. No longer does the foot need to roll form heel to toe, for the next step to begin.

I drew the winnners today for our month long contest. Everyone who entered and set a goal had a chance to win. Overall, everyone was a winner as we all did better by having a goal to shoot for then “I’ll do my best….”

Body Energy Club Prize Pack- Kristie T

$100 GC to the Fish House in Stanley Park - Kim C

$75 GC to Canberries Spa- Janice B

$50 GC to the Fish House in Stanley Park-  Jenn T

$50 GC to Cranberries Spa- Bobby C

If you enjoyed the contest and want to support Precision Athletics we are hoping to win best in the City in the WestEnder Readers choice Poll for “Fitness Facility”. You can vote here:

http://contest.westender.com/best_of_the_city/entry_form.php

Feel free to throw a vote in for our sponsors Fish House -” best Seafood” and Cranberries Spa – “Spa”

Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit  instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com

November has come and gone. With it some of us set some goals and met them. Some set goals but  fell short. The question is, even if you fell short of your goal did you accomplish more than you would have with no goal at all? I know I did. I fell short on my no drinking goal by 3 days so got 27/30 on that one.

As far as the cardio goal I did well on the first half of the month 15/15 , second half of the month I got injured playing soccer and we had our baby so was a bit of a write off (total 20/30).

Definitely worth missing some workouts for

I will be testing to see how I did on the physical challenge goals and posting that here later this week.

Please post in the comments how you did on your goals so we can choose winners. Everyone loves prizes……

Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit  instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com

As a person o full time in the fitness industry, I get to see some strange stuff in the gym. I cannot post it all. However, a recent phenomenon has swept the gym I train out of. This applies to people who use the gym not my Vancouver personal training clients. I have been noticing an alarming increase in the number of workouts that center around the bicep curl.

You can summarize that most guys who workout want to have athletic looking arms. However, the amount of time and focus these guys are putting into bicep curls is pretty sad (for the results they will see). Not that the bicep curl is necessarily a bad exercise. However, basing an entire workout on an isolation movement is counter productive.

The bicep is a small muscle group and cannot move allot of weight relatively speaking. So if you are trying to increase the size of your arm by doing multiple sets of  an isolation movement (such as any of a variety of types of curls) you are not going to build allot of muscle.

What should I do to increase the size of my arms? Start with exercises that move allot of weight squats dead lifts, heavy pressing, chin ups (and weighted chin ups) and finish with isolation movements such as curls (if you have energy left). Skipping the movements where you can move heavy weight will produce very little muscle gains.

Think of your bodies capacity for exercise as a big hole in the ground. You are trying to fill the hole up. You can use big rocks, small rocks and sand. Squats and dead lifts are big rocks, pull ups, heavy pressing and rows are small rocks and bicep curls are sand. You are going to fill the hole better and faster by combining the big and small rocks and adding the sand on top. It is more efficient than trying to pack down all that sand.

Stay tuned next time for  the best bicep exercise (if you do need to do isolation work).

Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit  instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com/

Every November I do a personal challenge with my Vancouver  personal training and boot camp clients. What we do is choose one thing to give up for the month or add something in for the whole month. For myself I am doing no alcohol for the month and adding  20 minutes of cardio every day. Last month with only cutting alcohol I dropped 7 lbs and felt great.  

Would you like to join? Please add a comment with what you will be adding or dropping for the next 30 days. I am gathering prizes. Everyone who completes the challenge will be entered to win. If you only do cardio 28/30 days  you may still have a chance , let me know your totals. Prizes will be announced here next week.

Print this calendar and put you goal down and mark it off as you go.

My Goals 30 days no drinking, do 20 minutes of cardio 30 days (min 2 rows per week), 1 leg squat increase from10-25, overhead squat body weight x 1 current max 135 lbs, 10 full range handstand push ups current max 2, improve 500m row time from 1:37- 1:30 or below, L-sit 1:30 hold form :45s.

Craig Boyd is one of Vancouver’s top personal trainers, CrossFit and boot camp instructors. His company websites are http://www.precisionathletics.ca/  and http://precision-bootcampvancouver.com/

So you signed up for next years Ironman Canada or another Ironman race, what next? here are my top training tips for preparing for an Ironman event. (many of these will apply to other big competitions)

Top 5 tips to prepare for Ironman:

#5 Get to know the course. I started by riding the course on my  compu-trainer in the winter. That way I had an idea how I would feel at each point (how will my legs feel at the first big climb etc). I would recommend attending a training camp where they familiarize you with the course if you can get to one.  For IMC try www.tri.netfor a week long or weekend supported training camp in Penticton, B.C. At the very least research the elevation profiles on-line and find terrain close to home to simulate it. I trained for Richter’s pass on the Canada Ironman course by riding mount Seymour. Mt. Seymour has a much tougher elevation profile. That way when I got to Richter’s I knew I would be fine.

#4 Start training and racing early. After signing up for IMC, I immediately got serious on my swimming and got into some masters programs. As for racing we signed up for the first 1/2 Iron offered close to here Shawnigan lake 1/2 Iron. It is good to get some feedback on how your winter training went early in the season.

#3 Acclimatize. Get used to the racing conditions. I did the Osooyos 1/2 ironman to get used to racing in the heat (was 36+that day). I also stayed in Osoyoos the following week and trained for even more punishment. However, that made the day of the Ironman seem not that hot.

#2 Rest and recovery. As your volumes of training increase so should your recovery and sleep. If you are adding 5 more hours of volume then make sure your recovery (massage, ice baths, etc.) and sleep increase as well.

#1 Nutrition. I know everyone thinks they eat healthy. To complete a race like this you have to know your body what it needs and what it does not like while exercising. I found out that the bars I was eating on the bike were not digesting , so had to switch to liquid calories (I used carbo-pro liquid it has calories and electrolytes). The result was zero cramping at IMC , even though I cramped at all three races previously in year. I would also recommend Brendan Braziers book the thrive diet. he does a good job of explaining nutritional stress. Basically foods that are causing nutritional stress add to your total stress. When you add in stress form job, training, life the last place you need to be adding stress is your diet. He is a vegan, I did not switch to no meat, but I did use allot of his recipes. Especially good was the home-made electrolyte drink (coconut water, lemon,lime and ginger) and recovery pudding (banana, dates, and hemp protein). The meals and snacks in the book are extremely easy to digest and you can feel the effect especially after a hard training session.

Craig Boyd is one of Vancouver’s top personal trainers, crossfit and boot camp instructors. His company websites are http://www.precisionathletics.ca/  and http://precision-bootcampvancouver.com/