by Stephanie Lasek for Tracie Long Fitness

Dumbbells or barbell, can it really make that much of a difference? They’re both effective tools for resistance training and require very similar technique, but are they true equals? Well, the answer depends in large part on what your training goals are and whether or not you are working around imbalances.

In Defining Shape, Longevity Series volume 1,  we use dumbbells for our resistance training for a variety of reasons. Dumbbells are readily found in sporting goods stores and other retail outlets, they are fairly portable, easy to store and can quickly be changed out, either heavier or lighter, as needed throughout a workout.  They also allow for more creativity in choreography.

Many people however, prefer to use barbells for their training. Both have their place in resistance training, but what may come as a surprise is how differently they work the body.

Dumbbells require the body to stabilize the weight in each hand, so it requires much more coordination and effort from the core. This means more muscle activation overall. It is also much easier to make any necessary adjustments because you are not under a bar in a fixed position.

Dumbbells also address any imbalances. If, for example, your right bicep is stronger than your left, you can choose to go lighter on the weak side and gradually build up the strength in the weak arm. You simply can’t cheat and let your stronger side do the bulk of the work with dumbbells!

Dumbbells are also better for beginners because they can learn proper form and not develop imbalances from the start. Also, if you go too heavy with dumbbells, you just put them down instead of getting pinned underneath a barbell.

Some would argue that it’s actually better for beginners to start with a barbell because with dumbbells they won’t be able to go heavy enough to see quick results. My answer to that is, we don’t want quick results at the expense of safety or at the risk of developing bad habits with form and weak sides.

A barbell does allow you to go much heavier than you could go while holding dumbbells and this is especially true of working the legs. It’s often not enough of a challenge for some to only use dumbbells for their leg work because it’s not feasible to hold huge dumbbells for the length of time that you wish to work. Your grip will wear out. Barbells allow you to safely hold heavy loads, but a solid foundation of good form, proper technique and corrected imbalances are key.

Keep in mind though, that if you are training with a barbell in a weight range that is significantly higher than your dumbbell weight range, then a spotter (someone to help you put the weight down safely) is always recommended.

Overall which is better? It really comes down to preference. In general dumbbells allow for more freedom of movement and therefore better suit the TLF style of movement. There is absolutely nothing wrong with grabbing the barbell if you find that your dumbbells are a little too light, particularly for leg work. The barbell is an excellent tool, especially if your goal is increasing strength beyond what you can comfortably hold with dumbbells. If your goal is overall fitness with more of an emphasis on natural, functional movement, then dumbbells fit the bill nicely. If you like mixing things up a bit, then do a bit of barbell AND dumbbell work in the same workout to stimulate changes in your body.

There’s no good or bad guy here, they both bring great things to your fitness routine. So get going with Defining Shape, Longevity Series volume 1, and see what happens when you commit to resistance training with dumbbells or a barbell!

by Stephanie Lasek for Tracie Long Fitness

It seems like every month there is some new infomercial touting the near miraculous properties of the latest fitness gadget. From weights that you shake like a can of paint to a vibrating belt that promises to give you abs of steel in only five minutes a day, there is no shortage of products competing for your wallet. We are a society that likes instant gratification and we, collectively, tend to have a very short attention span. In a world looking for the next great, new thing, it’s easy to forget the tried and true.

The medicine ball is one of the world’s oldest pieces of fitness equipment, dating back to the ancient Egyptians and Persians who filled animal bladders with sand and used them for strength and rehabilitation.

Through the years it has evolved in shape, size and weight with a variety of colors, materials and textures to choose from. Small, medium, large, 2lbs. to 25 lbs. (and up!), pliable, solid…the choices are endless. There is a medicine ball out there for everyone.

Medicine balls are also inexpensive, portable and their use can be tailored to the needs of a beginner up to an elite athlete. In fact, medicine ball training is one of the preferred tools used to train NFL athletes during the off season.

In Staying Power, Longevity Series volume 2,  and Break Through, Focus Series volume 5, we use the medicine ball to increase the heart rate and boost metabolism through fun, unique choreography. But why did we choose the medicine ball and what are the benefits? What makes it different from holding onto a traditional weight? What are the guidelines for exercising with a medicine ball?

No matter your size, age or fitness level, the medicine ball is an appropriate tool. It can help improve range of motion, core strength, coordination, flexibility, joint integrity, and total body strength. Above all, the medicine ball encourages working the body as a whole unit, not just isolating specific muscles, and working the body through multiple planes of movement.

When we talk about improving core strength, we try to emphasize that the core is the body’s powerhouse. All functional strength originates from the core. Think in terms of a tree. If the limbs are strong, but the trunk is weak, the tree will fall. In relation to the body then, it makes no sense to strengthen the arms and legs while ignoring the core. Work from the core out and utilize equipment and movements that incorporate the core into your cardio and weight training and you’ve got a solid road map to get to your best body.

The medicine ball is perfect for strengthening the core because it allows the body to move in patterns that are functional in daily life. You can swing, rotate, toss, even bounce a med ball. NOT things typically recommended with free weights!

Another great use for the medicine ball is in rehabilitating from injuries. Speak with your doctor and then search out a qualified physical therapist and/or trainer to guide you in your medicine ball workout while your recover. Your body will thank you!

One of my favorite benefits of medicine ball training is the improvement that I see in the hand/eye coordination of those that use it. When you weave a medicine ball through the legs or catch it, you are using multiple muscle groups and stimulating various parts of the brain. It also improves your kinesthetic awareness, or knowledge of where each part of the body is in space and in relation to the other, all of which improves agility, strength and coordination.

When using a medicine ball remember to keep the abdominals pulled in (navel to spine is a good visual cue), the spine straight and the knees soft. If you can’t go through the full range of motion for any given movement without sacrificing form, then try decreasing the weight of your medicine ball. You can also reduce the range of motion and work on perfecting your form without the medicine ball first. Good form and modification are the key components to working safely and effectively with your medicine ball.

Now all that’s left is to get out  Staying Power, Longevity volume 2  or Break Through, Focus volume 5 and have a ball!

by Stephanie Lasek  for Tracie Long Fitness

What do you think of when you hear the word plyometric? Hopefully, you now think of all the great moves in Power Up, Focus volume 3 and Weightless, Focus volume 6! For many of us, it also conjures up images of highly trained athletes doing things that mere mortals don’t typically include in their training.

The word plyometric itself is derived from the Latin words “plio” (more) and “metric” (measure). Fred Wilt, an American track coach in the 1970’s, is the person credited with creating the term.

So what exactly is plyometric training? A plyometric movement is one in which there is a fast lengthening of the muscle followed immediately by a shortening of that same muscle. These are called the eccentric and concentric phases respectively. The goal is to generate as much force as possible in as short an amount of time as possible. This type of training increases muscle power, response, speed and flexibility and helps maintain and increase bone density. It also contributes to overall muscle tone and improves balance. Plyometric training engages the central nervous system as well, making it a great neuro-muscular activity.

For a movement to be considered plyometric, it must be fast and in succession. Jumping jacks, running and tossing and catching a medicine ball are all examples of plyometric movements.

Plyometrics first came to prominence as many eastern block countries (the former Soviet Union, what was then East Germany, etc…) became dominant in sports. It was then referred to as “jump training” and was considered to be the key to their successes. In the 1920’s many track and field coaches began using plyometrics to train their athletes and by the 1970’s plyometrics were becoming a common training method in almost every sport.

Plyometrics have gotten somewhat of a bad wrap and many doctors and physical therapists will discourage their patients from doing this type of training for fear of injury. While there is the chance for injury with plyometric training, as there is with any type of training, it is vastly decreased with proper technique and conditioning. In order to avoid injury during plyometric training, there are a few things that you must do.

First and foremost you must be properly conditioned. That means having the strength of musculature to support the explosive forces that are generated by plyometric movements. When you land from a typical plyometric jump, you are exerting 1g of force on your body, or twice your body weight! Joint and core stability, as well as balance, must also be strong in order to handle the re-percussive shock generated by the loading, or stretching, of the muscles. The faster the load, the faster the contraction and the more demanding the move becomes on the entire body.

Flexibility is another important component in safely performing plyometric movements. The eccentric phase of a plyometric movement requires stretching the muscle very quickly, which can be difficult or even painful for tight muscles. Therefore a little stretching every day will go a long way in increasing flexibility and should be a part of every training session. Grab your copy of Reach Further, Focus volume 4 to help you achieve your flexibility, balance, joint stability and core strength goals!

Once you are physically ready to go, you must be properly warmed up before any plyometric movements are performed. Marching in place, climbing steps, going for a short walk, anything to wake up the muscles and increase your core body temperature will work.

You will want to begin your plyometric training with lower intensity movements and then gradually build to the more demanding exercises. Your choice of intensity will be determined by your overall conditioning and whether or not you are fully recovered from your last plyometric training session. In terms of how often and how hard you should train plyometrically, it is generally recommended that you do so no more than three or four times per week and that each session contain no more than one hundred repetitions of high intensity plyometric movements. A day of rest in between each session is also a good idea, to allow for adequate recovery. Even completing only one or two plyometric workouts per week can improve performance and increase speed and strength.

Another key component in avoiding injury is using proper mechanics while performing the plyometric movements. Ideally you should land toe, ball, heel, in that order and with the knees bent. You should never land flat footed or with straight knees. Think of the feet and legs as shock absorbers. If you can hear yourself landing your jumps with a loud thud, then you are more than likely landing flat footed and possibly not bending the knees enough. Don’t forget to use your arms as well, when appropriate. Doing so can add up to 10% more height and/or distance to your jumps.

Plyometric movements should be performed on stable, but not overly hard surfaces and you should always wear supportive, well cushioned athletic shoes. Personally, when I’m out running, I try to avoid cement surfaces whenever possible. My joints can definitely tell the difference between concrete and black top!

Not only can plyometrics be a safe and effective method of training, studies have shown that when combined with weight training, the gains in speed and strength are even greater. It’s a great excuse to alternate Power Up, Focus volume 3 and Weightless, Focus volume 6 with your other Tracie Long Fitness DVDs!

If you follow these recommendations, you should find plyometric training to be safe, effective and even fun. Happy hopping everyone!