Sun, cactus and Olympic track and field athletes

Happy Christmas!

I just returned from a trip to the World Athletic Centre (WAC) in Phoenix, Arizona for a coaching apprenticeship program (Link below). Under it's umbrella are some of the world's best track and field coaches and athletes. Resident coaches include Dan Pfaff, Stuart McMillan, Andreas Behm and Nick Sheuerman.   It attracts the highest of high calibre of athlete in the sprints, hurdles, jumping and throwing disciplines. Aries Merritt trains here, the 110m hurdler who took Gold in the 2012 Olympics. So, please excuse me if I sound a little star struck but I felt the luckiest of lucky to be mixed in with such a great group of really hard working individuals. I was also humbled once again as I decided to join in the warm-up one day. God forbid those photos NEVER surface!

It was a fantastic week and I'm still processing the huge volume of information I acquired, although jet-lag is making even writing my name difficult. Below is a few learning's from the experience. 

Beauty is in the simplicity

WAC operates from the track at the Paradise Valley Community College, which is a state university. The athletes then go to Athletes Performance (owned by Mark Verstegen), about 1 mile away to do a Weights room session straight after the track session. The Community college had it's own fitness facility, average age was about 65. I used this gym daily and loved it. I had to put this picture in because it was so inspirational. This chap was 79 and using battling ropes much better than I was!

A 79 year giving it some!

But lets not get distracted by OAP fitness, back to high-level Sport.......

What I really noticed was there was a distinct lack of high tech equipment, force plates, timing gates and every other conceivable electronic gadget for the week I was there. There was a track, athletes, coaches and massage coaches. That was about it.

But what there was, was plenty of high quality training and coaching. Everything was about precision and technical mastery, subtlety of movement. The knowledge behind every simple cue or instruction was vast. There was also a LOT of track side physical therapy. I think this was one of the biggest learning's for me; the high priority that is given to a good dynamic drills based warm-up and mobility. 

Supple like a Leopard by Kelly Starrett is a good starting point for some really good mobility exercises. I rate it.

The 45 min warm-up included at least 20 minutes of myofascial stretches. There is another good book called The permanent pain cure by Ming Chew. These exercises are based on Guy Voyers work, a renowned doctor and therapist. This is something I have been playing around with over the last year and was really encouraged to see it in practice at WAC. 

Track side therapy at WAC

Know when to outsource a problem 

No one can be a master of all trades but it is relatively less effort to identify and befriend those that are truly excellent in their fields. The more autistic and on the spectrum generally the better. One of the interesting things about Dan Pfaff as a coach is he has a really good network of; Biomechanists, Endocrinologists, Biochemists, Molecular Biologists, Exercise Scientists and every other "ist" and "ologist" out there. Not least because they know better what research is credible and what isn't and how to analyse data.

My network is growing but I outsource all my mathematical, IT and data analysis problems to my brother, an Actuary, who is truly excellent. I discovered this was probably best after realising my limit was a quadratic equation.

This brings me onto the next point

Fascia

Following on from mobility and myofascial stretching, we can get more specific with the lumbodorsal fascia. 

My previous understanding of the role of Fascia was in force transmission, however reading Serge Gracovetsky's work on Spinal Engine Theory reinforces just how important it is for human movement and hence the high priority the coaches at WAC place on myofascial stretching and mobility. There are some good and quite funny YouTube videos of his lectures. I have added this on at the end of this post. 

The functional role of the lumbodorsal fascia was elucidated only relatively recently. Classic works on the myofascial system were carried out by Harry Farfan (1970’s), Bogduk (1980’s) and Vleeming (1990’s). As a consequence of this research, the gradual evolution of a mathematical model came about to explain the problem of redundancy of the spinal muscles. The model persuasively explains why the lumbodorsal fascia can help a human lift loads as heavy as 250kg, despite the fact that the erector spinae in an isolated context can only lift 50kg. Even factoring in intra-abdominal pressure to stabilize the trunk, such pressure would have to be over 20 times human blood pressure, hence an impossibility for only this to account for the reality of what is possible.

The role of the lumbodorsal fascia is to minimise stress on the spine by offloading force to other structures in the musculoskeletal system. Its role is therefore not only to offload force but is essential to the survivability of the spine. The properties of fascia will also explain why “instability” is so important in human design and the fact that instability is a benefit to movement and mobility.

Collagen which makes up fascia is visco-elastic in property, with 1/3s time constant. The implication of this is any static holding of position will result in loss of function. Effective use of fascia therefore relies on cycling or “oscillating” loading and unloading of collagen and muscle. This allows tissues to rest and recover to maintain spinal stability.

Gracovetsky proposed through his model that lordosis was the single most important factor to control distribution and transfer of forces between fascia and muscles, followed closely by trunk flexion.
This is supported by the human gait model proposed by Frans Bosch, whereby he postulates the importance of pelvic oscillation to efficient loading and unloading of leg and hip musculature.
Different degrees of trunk flexion affect the distribution of load through fascia and tissue and this has huge implications for teaching Olympic lifting or weight training and running, since pelvic position and trunk position will determine to what degree muscles over fascia do the lions share of the work. This not only has implications for injury management but energy costs, as work done by fascia has a low metabolic energy cost. 

Trunk flexion and pelvic tilt modifies the distribution of forces through the fascia and erectors spinae. The oscillation occurs at each step and delays the onset of fatigue.

Observation of teaching cues at WAC, it was very apparent the high level of technical instruction. The volume was kept low but the emphasis was in the detail, the “how”- technical mastery. Subtleties of movement were emphasised and the all too well known debate of what to do about a pelvic position that is hyper-lordotic was revisited with the opinion from Dan Pfaff that is should ALWAYS be retrained to a neutral position. The rational can be explained through the above, whereby oscillations from a starting “neutral” position allows more mechanical work to be done by fascia compared to muscle. 

It did make me rethink this notion that the pelvic "tuck under or tail tuck" that occurs during deep flexion in a squat is poor form. Another opinion and it is only opinion! is the actual "tuck under" is an automatic safety response to lifting heavy and protecting the spine, as it is a way of "tensioning" the posterior chain. The angle of trunk flexion would make sense to optimise fascial use. It is what precedes it that is the problem. The hyper-lordosis or over curving of the lumbar spine places a big emphasis on the lower back musculature. It is likely that the hyper-lordosis magnifies the "tuck under" as there is then a bigger angular magnitude of change. Just a thought.


Preserving spinal health by minimising forces will be of high priority and this is likely controlled subconsciously to a large degree by the central nervous system. Whatever position that looks like will be the “best” position for that athlete, so there is no anatomical perfect position. It all comes down to function for that specific task. Loss of lordotic control or loss of integrity of the fascia should be of huge importance when considering the management of the athlete and hence the time and priority given to physical therapy at the WAC. 

References

GRACOVETSKY, S. 2008. Is the lumbodorsal fascia necessary? J Bodyw Mov Ther, 12, 194-7.

http://worldathleticscenter.com/

YouTube clip part 1 of 3 lectures on Fascia by Serge Gracovetsky. 

Overcoming fear....just as important as a maximum strength squat.

This blog for me is essentially about understanding limits; both physical and mental limits. It is my passion. For me, the enjoyment comes from the learning process associated with putting myself through discomfort. I hate to say it but I would probably do all these things behind closed doors with nobody watching. I'm certainly not devoid of ego but doing something for a sense of curiosity creates a very different sense of fulfilment.

Climbing is one such skill that I have been learning....slowly (a work in progress) that by far pushes those mental limits because it forces you to face fear! and I have oodles of this. In fact it makes me re-write the whole book of "self" as I have discovered things about myself, which only come out when you are truly "gripped"! One thing is for sure, you can't predict how you will react in an"epic" until you are in it.

You can climb with strength up to a certain grade, but beyond that it is very difficult to advance without a whole new arsenal of techniques and mental reserves to battle against the inevitable fear of heights and falling.
The skills learnt from embracing and facing fear are so valuable it makes me question the whole ideal of limiting Strength and Conditioning practices to just weight room stuff.
When you are writing Strength and Conditioning programs for Sport, the idea is to optimise transference of strength into the chosen Sport. It requires careful consideration and justification of why you are incorporating certain exercises. For example: How well do the strength gains from doing deep overhead squats translate into Sprinting? Is it necessary or relevant for that particular athlete? and why?
The skills learnt from climbing and facing fears for me have been monumental and transfer to a multitude of disciplines. The book "The Rock Warriors Way: Mental Training for Climbers" by Arno Ilgner elaborates on this.

Climbing helps you understand movement

To climb well (I definitely do not), a good understanding of the basic principles of physics and movement need to be understood. Centre of mass (COM) placement, gravity, etc. Pretty much all good climbers understand these principles of movement. Keeping your COM over your toes is going to give you stability and balance. A subtle shift of hip position can make all the difference to the success or ease of a move. I talk about this is my earlier post "subtlety of movement".
Creating "tension" in the body and co-ordinating body parts helps create a powerful move, like how power lifters use "pre-tension" to facilitate lifting.


Commitment

I also learnt about Commitment - Commitment to a move. This is quite different from a "sort of" ambivalent affair. What I'm talking about is 100%, absolute commitment and intention to making a move. I understood the difference between 80% commitment and 100%, half way up a route in North Wales where all my choices had run out. I was leading a route, it was only a bolt clipping Sport climb route and relatively safe, but to me that was enough fear. The next bolt upwards was closer than the one below. Down climbing wasn't an option and falling off wasn't a great option either as the run out was about 10m, because I had gone off route and missed a bolt. My modus operandi is normally to cling, scream, swear, shout, cry and then repeat all of the above until I have exhausted myself of angst and I can just about summon enough strength through fight or flight to move. Unfortunately that strategy has worked remarkably well because I'm strong, but there comes a point where you move up in grades and pure muscle ups just don't work. You need more than just brute force and testicles - a place I'm very unfamiliar and very uncomfortable in.

So.....forced to try something new, I decided to re-focus, pay attention and work out how I was going to make this "crux" move possible. Recalling my GCSE physics, I knew I had to get my COM over my foot  in a move called a "rock over" and I had to do it quick and do it with intent. What I experienced in this particular moment was peace in the face of adversity! When all the adrenaline and tears had run out, focus remained which I used to really work out what I had to do in that moment. I made the move. I haven't climbed since (JOKE!).

Happy and smiling in the comfort zone, being "hauled" up granite

Sulking and feeling "gripped"

Not good for morale, seeing this before a climb!
A true test of peace in the face of adversity!

There was a sincere lesson learnt here. In an ideal world, you can't always get the "appropriate" level of fear delivered to you. Fear in climbing  and fear of heights is very normal, so all you can do is change your approach to that challenge. Be responsible for controlling anxiety levels so you can function calmly through the chaos. It is a lesson that I have found absolutely invaluable to life. When you need to and you pay attention to calming down and focusing on the task at hand and how you are going to do it, it is truly incredible what you can do.

It does make me wonder whether addressing the "fear" factor through climbing or whatever skill you choose maybe just as valuable as any S&C weight room session. Clarence Callender, Head Coach to the young Sprinters I work with always talks about them having "fear". Powerful block acceleration starts if done correctly elicit the "stumble" reflex in running, but it produces a very strong feeling you are going to fall flat on your face. Most don't like it. Fear of lactate is another, for strength endurance track sessions. One of the sprinters has by no means optimal sprint mechanics, by that I mean poor, yet he is fearless in mind and runs times just as good as the others.

This is where I believe "numbers"  and "statistics" in training are important. It creates belief. I am the last person to be number crunching anything but numbers are facts and therefore proof of ability. The body likes proof. It can get this through timed results if that is your sport or the execution of a "move" etc. Once that proof has been provided, the belief system gets strengthened and ability to commit becomes easier.
You also see it when other people carry out seemingly impossible physical feats that previously had not been done, like Roger Bannisters breaking of the 4 min mile in 1954. Actually that is a bad example because the commonly believed myth that hundreds broke that record within the same year is not true. Within 2 years, only 4 people had broken that record; Landy, Tabori, Chataway and Hewson. (This statistic is still argued). Not quite the explosion of records but still, the point stands!

Can I justify packing off seven adolescent boys to the climbing wall so they can sprint better? Possibly not in terms of strength gains transferring to sprinting, but understanding movement and facing fear to me are a hugely important part of succeeding in life and Sport and part of the process of being "consciously competent". It doesn't need to be climbing, but thinking outside the box in terms of activities that can transfer fundamental skills like these is not to be underestimated.

Project 1: Glamour on the Fan Dance

"Glamour" on this particular occasion can be translated as yet another undignified moment on the Fan.
Training for this event has certainly created many of these moments, thankfully not all have been witnessed by people, but unfortunately there seems to always be some herd of Welsh wildlife to look over the mishaps.

My theory is that spending a good proportion of training time at slightly above or as close to goal pace is the way forward for this event, adhering to the laws of specificity.
On this particular training run I decided to run (yes run) with 5kg of weight (less than a half of the 11.4kg weight target) from the turn around point back to the storey Arms. So half of the event, but I think the worse half.
I had pre-decided that this was going to be a balls out maximum effort so heart rate, sweat rate and breathing rate was to be at an all time high.
Every time I train here, I learn a new thing about myself and this time, I was amazed at how appalling I sound when I'm exerting myself. It was a sort of sound half way between being strangled and hyperventilating and seemed to get some very sympathetic looks.
I'm also amazed at when you are truly motivated to do something, the effort level seems to drop significantly despite working really hard physiologically. I discussed this in "fighting fatigue with fatigue". 3 hours of sleep, a 4 hour car journey and a bag of Haribo was my preparation, so
in theory, not particularly conducive to feeling good. Despite this, morale was high and lassitude was diminished by the sudden sharp gale of icy cold air into my eyeballs. In the end I clocked 1hr 34mins. It was hard but I was pleased with that. Training is paying off.

Part of the reason for my unwavering motivation for this event is a huge admiration and love of the Beacons. I have been coming here for years and can potter the hills on my own quite happily for hours and days. It provides a mental respite for me even in the most atrocious of weather. Time spent here has solved many a problem and brought me back to life when nothing else could. In terms of a test of physicality I really think it has it all; requirement for strength, fortitude, grit, resilience and so much more. But I have choice to retain the love of these hills. I would have laid down a long time ago cursing the gradients and terrain if I had to do the full SAS selection. Sleep deprivation, cold, hunger, proper load bearing, night nav..... tough.

Lessons learnt

When I mentioned an "undignified moment" I was referring to a "knicker chafing" situation which occurred because of my maverick attitude of ignoring proper advice about wearing appropriate clothing and underwear. Ah.....the glamour of a fitness model. I did endure the chafe but after I had done the training run I thought to hide in a shrub and take care of this delicate situation, only to fall down a hill and into a river. Great.
The thing about certain "faux pas" moments is there is no possible way of recovering your dignity. This was one of them. Even the sheep and horses looked shocked.
The lesson learnt here: WEAR APPROPRIATE CHAFE FREE CLOTHING, but when you can't do this, nappy rash cream works a treat!

A horse with "post traumatic stress" from witnessing a "faux pas"

Learn to count
In the previous post I talked about training to overcome mental fatigue and skills to learn to "tolerate" effort. I was always told to count "sheep" when I was little to get to sleep. It failed miserably when I was small but strangely works rather well now. It is a way to focus the mind on something "neutral" that is neither good or bad. It also helps keep rhythm. I'm also just learning what a commonly used tool it is. People say "oh I've been doing that for years". The variations might be counting, or doing maths problems or word problems. Anything to focus and distract the mind from "discomfort!".
I like counting to 100 and repeating. Any more than this I lose count and anything more complicated like doing quadratic equations I just quite frankly can't do. When I get tired, even 2 + 2 seems like a monstrous task.

Osprey Backpacks and Dachstein Gloves. 
Need I say more..... A good packback is invaluable for comfort. Comfort = good.
These gloves are fantastic for warmth. Traditionally used for mountaineering, made from oversized wool which was then boiled to shrink to a thick felt. Similar to wearing two adult sheep on your hands but not so good for waterproofing unfortunately. Perhaps a Tesco plastic bag over the top might help.

Osprey Talon 44 - Good for the job

Dachstein Mitts

I love this ridge

So there we are, a practical no frills guide to how to survive the Fan. Count sheep (literally!), wear sensible knickers and work as hard as you possibly can. Easy!!