Backward Running: What is it? Why is it important? How do we use it at TP?

Backwards running (BR)  can be described in several ways, for our purposes, we will define BR as- as a form of locomotion containing a single leg support phase, followed immediately by double flight phase. Essentially, there is never a point in time where there are two feet on the ground. 

Your initial thought could be, why would I ever need to run backwards if I am not a defensive back in American football? While this may be true, the physiological benefits of BR are quite extensive, and they have been proven to translate to increased sprint and sport performance. Some key differences between BR and forward running (FR) include a very basic one… you can’t see where you are going! This means that you must rely on other senses, such as sound, to help you dictate where your body is in space. BR places greater metabolic strain (28%) on the body at relative and absolute intensities (Uthoff, at el 2018). BR does not utilize the stretch shortening cycle like FR, so there is a higher demand for concentric and isometric contractions. In studies comparing BR and FR programs, similar performance increases in sprint speed and jump height were shared between the groups, researchers have also shown less mechanical strain at the knee when compared to FR as well, suggest possible rehab modalities.

Just like any physical gesture, it must be taught. While backwards running for a baseball player may not be the number one aspect of their training program, it can be used as an accessory movement to help develop sprinting, and other athletic abilities. Our training sessions are designed to build toward the goal of the session. This means, if the primary goal of the session is to perform a linear sprint for 30 yards as fast as possible, everything we do from plyometrics, to technical drills will be to enhance that sprint. It may sound easy to go tell an athlete to “run as fast as you can from here to there.” But, without proper warm up protocols, and preparation movements to get the athlete to their peak potential in that moment, the net return in adaptation from the sprint will be compromised. 

With that being said, we use backward running as a one of our warm up movements to help potentiate athletes for future movements in the session. I will list some examples of backwards movements below: 

REACH BACKS TO PAUSE, REFLEX, HOP, CONTINUOUS

BKWDS POGOS

SL RDL

FIGURE 4 TO KICK BACK PAUSE, REFLEX, INDIVIDUAL, CONTINUOUS

REVERSE LUNGE

REACH BACK RUN 

ALT REVERSE HOPS, SINGLE, DOUBLE, CONTINUOUS 

To what degree we use each of these movements depends on the group present, time of year, and goal of the session. Due to the increased metabolic demand, one must make sure not to spend too much time working in reverse, as you can fatigue the athlete, and take away from performance. However, if the focus of the session is backward running development, the majority of the day is spent in reverse. We use a day like this as an “Active Recovery Day” to get the athletes out of their normal running patterns to give those muscle actions a chance to recover, while still getting development in other areas. 

The benefits of BR can be extensive. How much we use it is dependent on athlete status, athlete’s sport, time of year, and goal of the session. If prescribed appropriately, BR can help develop several athletic qualities! 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

References:

Cronin J, Harrison C, Oliver J, Uthoff A, Winwood P. A New Direction to Athletic Performance: Understanding the Acture and Longitudinal Responses to Backward Running. 2018

The 7 Laws of Strength Training (according to Dr. Tudor Bompa

What separates performance coaches from everyday personal trainers is our ability to develop and appropriately modify a program for athletes. With each athlete that walks in the door, there is a new set of problems that require a completely new set of solutions. There is no “cookie cutter” solution book that will apply to every athlete. There are “laws” of training we must follow, but how these laws are enacted will differ from person to person. 

Develop Joint Mobility: 

Having good joint mobility will help prevent pain and injury down the road. When someone lacks a range of motion at a joint, the body will compensate in some form or fashion to ensure the completion of the movement. Over time, this compensation pattern will lead to muscular imbalances and higher risk of injury. As a species, humans have the same joint set up across the kinetic chain, (ankle, knee, hip, etc). How well we are able to utilize each joint’s movement is different from person to person. Lifestyle demands of an individual will determine how well these joints operate. Knowing this alone, we can not assume the same tool will solve everyone’s problem. In the world of sports performance, the demands of a sport, and the demands of a position within that sport will dramatically alter the training for the athlete. A program we use for a pitcher will differ from that of a wide receiver. 

Develop Ligament and Tendon Strength: 

Often overlooked due to lack of aesthetic qualities associated with healthy ligaments and joints, the importance of having a strong joint capsule is crucial to successful performance. A ligament is a form of connective tissue running from bone to bone, and it helps maintain the integrity of the joint. The tendon has a similar role, but the tendon connects bone to muscle, and aides in force distribution. The majority of injuries do not occur at the muscle belly, but rather at the myotendinous junction. Without a proper training protocol, tendons and ligaments may be inadequately prepared to handle the forces being transmitted through them. Exposing the body to ever increasing stress levels, while allowing enough recovery between bouts of stress will increase the connective tissue’s ability to handle more and more stress. 

Develop Core Strength: 

In this blog, I will define the core as trunk musculature. The trunk not only houses the vital organs of a human, the muscles associated with trunk are supposed to provide a stable surface for the limbs to operate on. Looking at a squat, our hip and leg musculature may be able to handle to perform a 500lb squat, but if our trunk is not up to the task, the lift will surely fail. A less extreme example would be someone’s posture. “Poor posture” will lead to muscular imbalances that prevent efficient human movements like walking, thoracic rotation, trunk flexion and extension amongst many others. When the core is weak/ imbalanced, it negatively affects the performance of other movements. 

Develop the Stabilizers:  

Stabilizers aide in movement ability by stabilizing the active joint will a gesture is being performed. Isometric contractions at the joint prevent joint separation. If a joint lacks stabilizer strength, the prime movers of the joint must now act as stabilizing muscles which in turn take away from performance. Unilateral training, and unstable surface training are different modalities utilized to enhance joint stabilization. In the world of athletic performance, we must be careful not to spend too much time emphasising joint stabilization, since the co-contraction of muscles from each side of the joint can take away from strength and power production.

Do not isolate joints

If your goal is to be better at your sport, and that sport is anything besides bodybuilding, you must develop the entirety of the kinetic chain. There is a time and a place for isolated joint exercises like a knee curl, or hip flexion, do not get me wrong. But, when we isolate muscles, we take away from the body’s ability to coordinate movements. In sports, there are literally a million different body alignments the athlete can be exposed to. While we cannot pre-expose our athletes to all of them, we can enhance inter-muscle synchronization and develop strength in these positions to help enhance performance and prevent injury. 

Focus on the Needs of the Athlete

At the beginning of this blog I said each athlete will have a new set of problems requiring a new set of solutions, and this is true. However, this does not mean we need to reinvent the wheel for each individual. People who play the same sport, or have a similar lifestyle will require a lot of the same training. Variables such as frequency, exercise type, intensity, and volume are often what is changed. There is yet to be discovered a magic exercise tool that will make someone faster and stronger. What people actually require is appropriate exposure to increasing stressors with appropriate rest periods to ensure adaptation. No vibrating belt, or ankle bands will make you lose fat and get faster. Eating right, being consistent in the gym, and a well throughout program will improve your performance. 

Plan for the Long Haul

Too often do I see kids wanting to throw their hardest at 16 years old, or run their fastest as a middle schooler. There is a way to get the most out of the body at each stage of development, but it is often done at a price. Premature exposure to advanced training techniques will often to a short playing career. When exposing a developing body to advanced training methods, you will not get the same amount of adaptation if you were to wait until the athlete was more mature. The stress is often mismanaged, and overtraining ensues. 

Performance specialists are a different breed of coaches. When someone stays up to date on the latest research, can apply the knowledge gained from text and past experience, keep the athlete safe and peak at the right time, the only possible outcome is success. Applying outdated training practices to every client that walks through the door will lead to lack of training adaptation, frustration, and eventually cessation of training. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Cold Weather Performance Training

Being a coach from Florida, training in the cold is a new challenge I will be undertaking during the winter season. While Total Performance is an indoor facility with no real outdoor training ground, getting our athletes outside during speed sessions is something we like to do. Some of our athletes have experienced this first hand, and when we make the decision to train in cold weather, some alterations to the training must be made. 

At TP, our speed sessions only last 30 minutes, give or take. This includes a warm up and taking care of the intricacies of sprint mechanics inside the facility, and then head outdoors for the remainder of session (10-15 minutes). Again, as long as it’s not wet, the weather does not really affect us. However, for the sake of discussion, we will break down a full hour of speed training. There are multiple physiological responses to cold weather. Optimizing your body’s responses to cold weather can mitigate the negative effects of cold weather training, maintaining body temperature is priority number one. This is done by proper layering of outdoor gear, and the amount of heat generated through physical activity. 

The primary tissue responsible for heat production is muscle. As the muscle contracts, energy is lost as heat. The amount of heat produced by the muscle is affected by the intensity of the session. During our speed development sessions, we perform short bursts of highly intense work, followed by rest periods. While in normal weather conditions, sweat is wicked away, blood flow to working muscle remains consistent, and resting muscle tone is normal-ish. In the cold, however, the blood vessels constrict thus shunting blood flow, which helps maintain core body temperature. This means overall work capacity of the local muscles decrease, and the workload must be adjusted accordingly. This constriction of blood vessels also increases blood pressure, and decrease heart rate response to activity. Finally, muscle tone increases (your muscles resting length is shortened). This aides in heat production, but range of motion (ROM), speed of movement, and force production can be negatively affected. 

To optimize cold weather training, variables such as: duration, intensity, rest intervals, clothing and exercise selections must be carefully considered. Training too long in a cold environment can have an adverse effect on training adaptations. Intensity and rest intervals essentially dictate the duration of the session. An hour speed session can easily turn into a 30-45 minute session depending on the goal of the session. If we aiming to attain maximum speed, the session will be kept short since our body’s ability to produce power is already blunted. The rest intervals can be tricky, while I have not seen a “cold weather” work to rest scale; I do know that instead of waiting for the next rep, the rest period will contain more low intensity movements. A jog back for recovery, or in place lunges are a few examples of low intensity movements to help maintain blood flow. Clothing must be carefully selected, and more is not always the answer. Most athletes are recommended to wear 3 layers. The first layer should be used to wick sweat away from the body. The second layer acts as insulation to keep warmth in. The outside layer should be waterproof to prevent the body from getting wet. 

Also, energy expenditure increases from shivering, core body temperature maintenance, and added weight from clothing. Ensure that you are properly nourished, and well hydrated to adjust for the increase in energy expenditure. 

Training in the cold is not optimal. You will not get the most out of session, especially if you are unprepared. If competition takes place in cold weather, it would be appropriate to expose athletes to the elements. However, this can often be done through sports practice. Exposing the athlete to environmental extremes does not improve the athlete’s ability to perform in these extremes. Having a healthy diet for performance and being hydrated will improves the body’s ability to perform in extreme climate. If at all possible, train in a normal climate and get the most out of the session. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Why Stretching Before Training is the Devil

There is a common misconception about the utilization of static stretching as a way to prepare the body for activity. I say misconception, because like most of the tools used in fitness and performance, they are being used the wrong way. Don’t get me wrong, stretching can be beneficial fitness and performance development, but variables such as: when, how long, and intensity all need to be considered before touching your toes in preparation for sprints

When we stretch, we are temporarily changing the resting muscle length. Your body has adapted to your lifestyle, and we have to be extremely cautious when making acute alterations  to your body prior to intense activity. We all have our own unique range of motion (ROM) in each joint. Attempting to move an external load throughout this ROM, we are able to complete this without injury. When we “open up” in an attempt to increase the ROM at the target joint, this new joint angle is not as strong as the original ROM. This is the biggest problem with static stretching before strength training in my opinion. We are making the body essentially adapt on the fly to this new found motion, and we are throwing on weight with no regard to safety. This completely contradicts the claim that static stretching prevents injury. As a matter of fact, in some ways it may increase the chance of injury! And, performance of exercise can also be hindered by long duration static stretching prior to exercise via ill advised alteration of muscle length. 

Now, before we say that “Coach Nate doesn’t stretch, because it’s the devil…” everyone relax. Static stretching definitely has its place in my program, and I use it often with my athletes. Like I said previously, when we consider the variables of: when, how long, and intensity, we can easily and accurately prescribe static stretching. Personally, I stretch 2-3x/ week for roughly 8 minutes. I cover all major muscle groups, and some more than others. These sessions either take place on my “recovery day” or after an intense session to help return the muscles to their resting length and facilitate recovery. The one variable that is consistent for myself and my athletes is that stretching occurs after the session is over! If the goal of a warm-up is to elevate performance, the dynamic warm-up is the gold standard. Inducing thermogenesis, elevate heart rate to anticipated work level, lubricate the joints, prime the central nervous system, amongst other things are all accomplished with the proper dynamic warm-up. 

Flexibility is one thing, what I am more concerned with is can we be strong throughout your ROM, not just get into the position.

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Total Performance Screening Process

One of the variables of program design is current athlete ability. How well do they move? Are there any asymmetries between the two sides of the body? How high do they jump… how fast do they run… these are some of the questions we attempt to answer before putting an athlete through any workout regimen. We have created a systemized screening tool that is in no way nationally accredited or certified. But, for our situation, we feel it is the best and most accurate method (at this time) to determine current athletic ability with new clients. 

General Questionnaire: 

This is the first portion of our screening process. This is our chance to get to know the athlete in more ways than one. After the basic screening questions like health history, injury history, current height and weight, and past training history, we like to establish the “why” behind their training. “What brings you to TP today?” Not only does this show the athlete we care, but we use it is a reference point for those who stick around for the long haul. We often lose sight of goals through the mundane routine that can be life. Referencing goals set from the beginning gives the athlete and coach a chance to refocus. 

Functional Movement Screening (FMS)

The FMS is a screening tool used to determine musculoskeletal dysfunction for someone who currently isn’t showing symptoms of dysfunction. The FMS claims to be a predictor of injury, however studies have had mixed results showing the test’s ability to do just that. We use 6 of the current 7 screening methods as a way to test for asymmetries, motor control, and mobility. We do not use the FMS to predict injury. It is a systematized way to set a benchmark of movement ability that we can refer back to, and see if our programming cleaned up the movements. Also, inability to complete certain movements without asymmetry between limbs or pain will determine what exercises go into their program. For example, an athlete that scores poorly on the “Straight Leg Raise” will not be allowed to complete loaded hinge patterns like the RDL. We will prescribe corrective exercises to help the movement, and as they progress through the correctives, they will then be exposed to the RDL. 

Basic Human Movement Ability

Beyond the FMS, we like to get our athletes moving in space. How well do they before basic human movements like the: squat, hip hinge, horizontally press/ pull, vertically press/pull, rotate, laterally bend, and trunk strength. These movements require multiple joints to work in unison to complete the movement. If there is a lack of motor pattern ability, muscular “tightness,” or force leaks, we will be able to more accurately prescribe exercises that target these areas of dysfunction.

Performance Testing

This is the last portion of the screening process. The previous activities acted as a minor warm up for these upcoming tests. Due to the nature of performance testing, we also require our athletes to complete a modified dynamic warm up for athlete safety. Tests include: counter movement jump, static squat jump, broad jump, 10 yard sprint, and the 5-10-5 drill. The size of our facility limits our ability to measure speed outside of acceleration ability. Gaining mass while jumping higher and longer, and running faster  often times tells us that we are doing our job with our athletes. 

In the Future

After collecting data from these screens, and testing the results of our programs we will be able to make these tests more appropriate to our population of athletes. Including things like body composition, 40 yard dash times, possibly a force plate :) will allow us to increase the individualization of athlete programs. This in turn will produce greater results in the gym that will transfer to their sport. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

The Importance of Skill Levels

This may seem like an obvious title, of course skill level matters in anything we do in life. Do you expect the same work output from a seasoned professional compared to the wide-eyed intern? The world in the weightroom is no different. As I scroll through social media, an obvious title considering skill level is often neglected when training people. Too often are people thrown in the fire and expected to perform without a negative consequence, and if the individual happens to fail they are often labeled weak, and/or lazy. This is not the case for most situations, and the actual cause for failure is a poorly executed program that failed to be modified to the individuals needs. 

I want to exclude military/special forces training right now. I do not have any experience working with armed forces, and the purpose of their training is to weed out people in order to find the elite of the elite individuals. In my line of work, I am not trying to weed anyone out of the program. The goal for the population I most often work with is to get them to a baseline of performance in order to better prepare them for the rigors of their sport, and future training. With that being said, the population I most commonly work with is the novice population, whether they are young athletes, or general population groups that haven’t spent a lot of time training. 

The phrase “baseline of performance” can be generic, but I believe every coach should attain to get their clients to their baseline before creating a more specific program can be implemented. For example, if an athlete struggles control their landing from a jump I am not going to demand them to land a jump and immediately perform second jump. They do not yet possess the ability to efficiently absorb force from the ground, which means they would not be able to redistribute that force in any controlled manner. There are certain thresholds that individuals must cross before reaching that next level of training. Once they check these boxes, I can confidently increase intensity, variability, etc. 

In the beginning, adaptation is almost guaranteed. Taking someone from 0, and performing any training, you will see great improvements almost immediately across all areas of ability. After a few years of consistent training, those big jumps of improvements have disappeared and one must be particular with their variables in order to accomplish their goals. Accumulating 10+ years of training and so on, the improvements become dependent on a person's ability to plan their variables appropriately to peak for performance, and continually push past their current ceiling. The focus shifts from generic capabilities to emphasizing exactly what the client needs in order to get the best possible performance. 

Be careful scarrowing the internet, looking for new methods of training for you or your clients to perform. One, you don’t know the context of the content unless you communicate with the creator of the content; only then can you pass judgement of the content. Two, know how to dissect what you are looking at in order to decide whether or not you should include the modality, or some variation of it in your training. Three, know the current status of the client being trained! No one should get hurt when training, so when creating a program for anyone, take into consideration these three principles and disaster will be avoided. 

Thank you for your time! If you have any questions, please reach out to us!

Instagram: tp_strength

train@tpstrength.com (Coach Nate)

scott@tpstrength.com

tim@tpstrength.com

Phone: 914-486-7678