Upper East Side

By Coach B Rendo

I wanted to talk briefly about stretching prior to exercise. It has been ingrained in most of our heads from childhood from participating in sports or just plain old PE class that static stretching is what you do. Static stretching refers to getting in a fixed position to stretch a muscle and holding for an extended period of time. I have been advising athletes otherwise for quite sometime do to a large amount of research done on the subject in that last 10 years. Though I do not care for his economical philosophy, I have always liked a quote by John Maynard Keynes, “when the facts change, I change my mind”.

Over 100 highly accredited studies have shown that pre-exercise static stretching generally hurts rather than helps athletic performance. It has been shown to reduce muscle strength by up to 5.5%, cut muscle power and reduce explosive muscular response by 2-3%. It has also been shown to make joints less stable as well as decrease blood flow within the tissue eventually possibly damaging the muscle tissue. When stretching prior to exercise is done, dynamic range of motion stretching (DROMS) should be performed as well as active isolated stretching (AIS). Please see video below for an example of DROMS.

Videos:
DROMS

Notes:

• Game night on the west side will be on November 15th
• West side book club meeting November 20th
• Support EVF community member at “Beat the Bracket” on the 23rd

11.10.14

Warm Up:
3rds NFT:
15 KBS
10 OHS
5 Pull Ups

Strength/Skill:

Clean Complex
High Hang Clean
+
Hang Clean

Conditioning:
For TIme:
400M Run
then
3rds:
30 Double Unders
20 Thrusters
10 Burpees
then
200M Run