A reader provided this link to a research piece discussing the 220-age formula that some of you might enjoy.
Archive for the Random Thoughts Category
One reader had suggested using the Karvonen Formula to calculate heart rate ranges which may be a good idea. However, it still doesn’t account for the big fluctuation from the 220 minus age guideline. In fact to use the Karvonen formula you need to know your max. In my mind many older trainees might be afraid to push to higher levels based on the feeling that they are exceeding some theortically safe range? In any case, as you can see below the Karvonen formula actually does a good job of predicting my 90% range. However I know both my max heart rate and my resting heart rate.
Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR example
So for me
180-50 = 130 ( Max HR- Resting HR)
130x.9= 117 ( to calculate 90%)
117+50= 167 ( add in resting to get 90%)
I know that many of us question the 220 minus your age formula. I know I do. I think we have done far too little research in heart rate based training and definitely too little in heart rate based training for older adults. I have found the “220 minus your age” to work for my younger clients but, not for myself or my older clients. We routinely far exceed the limits.
Last week I rode a timed 7 mile Airdyne ride and finished at 180 BPM. At 53, that means I went to 107% of my theoretical max? Today one of my clients hit 165 BPM at 63 years of age during our half mile Airdyne intervals or, about 105%.
Not sure what the lesson is except maybe “don’t believe everything you read”?
Here we go again. I think this is the fifth year I have written my handicapping the PB Summits post. On June 6-8 nearly 1000 coaches, trainers and therapists will experience the best in education for strength and conditioning, rehab and fitness professionals. As I said in each of the last four years, if you don’t get to one of these seminars you are making a huge mistake. The biggest complaint from attendees at a Perform Better Summit continues to be about the inability to see all of the speakers. It’s so tough that some people are buying the Perform Better Seminar Pass and attending two Summits. It’s always tough for me too but, just like you I have to choose.
Here are my recommendations on a session-by-session basis. These are the same ones I will send to my staff tonight:
*Every year I say the same thing. I will almost always choose lectures over hands-on. I’m coming to learn, not to get a workout. I may go to a hands-on but, not to get a workout. I’ll go to a hands-on to get “hands on” experience with techniques but, not to get a workout. Save your workout for another day and get some knowledge to help your clients and athletes. PS-My apologies if I don’t recommend you as a presenter but, I have to help people choose.
Friday June 6th
9:15- Easy decision. My hands-on is at 9:15. If you haven’t already heard me at this years one day, come to mine. I like it when the room is full. We’ll be going through lots of hands-on progressions with me and a lot of my staff. Lots of coaches on the floor helping. If you already saw me at the One Day, go listen to Thomas Plummer. If you are a personal trainer, you can’t go wrong with Alwyn Cosgrove and, you will laugh.
10:45- Another easy decision. Come to my lecture. Already heard it? Take in Thomas Myers Hands-On.
1:00- After lunch, take in a newcomer and go hear former NFL Strength and Conditioning coach Jon Torine. It’s great to get some fresh new ideas from a guy with lots of in-the-trenches experience.
2:30- Bill Knowles will quickly become a name you hear a lot. Make sure you make this one.
4:00- Bill Knowles Hands –On. This guy is a rehab secret. Go get some knowledge.
5:30- Not sure if they have announced the special guest speaker but, make sure you are there. DO NOT MISS THIS.
Saturday June 8th
8:00- Saturday starts off right where Friday left off with tough choices. For Saturday early check out Duane Carlisle’s Speed Development talk. If you don’t work with athletes go to Charlie Weingroff.
9:30- 10:45- You can listen to Al Vermeil, a coaching legend or, get a great hands-on with Nick Winkelman.
11-12:15- At eleven, go see one of the two lectures. Both Greg Rose and Brandon Marcello will be good.
1:15-2:30- The first toss up of the event. If I had to see one I might go to Greg Rose’s hands on but you won’t go wrong this time slot.
2:45-4 – I’m going to flip here and say go to Brandon’s hands-on. I think breathing is a new frontier.
4:35- Q+A. Get your questions answered at the end of the day, great opportunity. I won’t be there so make sure to ask lots of questions. The presenters love to stay late at the end of the day.
Sunday June 9th
8- On Sunday the same six guys fill three time slots. I love Todd Wright and he is always good however Art Horne is another guy you should see and hear. He might be my first choice.
9:30-10:45- At 9:30 you can go with Coach Dos or Todd Wright and not go wrong.
11- 12:45- The weekend ends the way it began with tough choices. You would need to come three times to see everything you want. I’m going to recommend Art Horne again for my final recommendation.
Hope my recommendations help again this year.
Some food for thought. Pun intended.
This is a great blog post from Colin Young, an MBSC alum, former professional baseball player, and current U-11 coach. Great read.
PS- if you are a parent please read this twice.
From a reader ( and a chiropractor) via email
“I have a a question regarding the movement ”Toes2Bar”. I have several die hards for patients and despite my best efforts to educate them, they just never seem to be able to wrap their head around the fact that all this lumbar flexion and high volume are causing back injury. That being said, I wanted to get your take on the amount of lumbar disc loading that might go on during this toes2bar movement. Personally I have tried them and I do notice my back is sore the next day. Just wondering if you thought this movement might load the spine less than an actual situp or crunch, similar to the SL situp you advocate.”
1- I recently heard an anecdotal report about a severe skull fracture from losing grip on Toes-to-the-bar. Most people use momentum to get the last few and if grip fails the results could be catastrophic.
Got a question about books on managing trainers via email the other day. Here are two of my favorites. Read them both if you haven’t.
“I predict the sun will rise in the east. When it does I will then declare that I can control the movement of the sun.”The big secret is that there is no secret. I have been saying this for years. There is always a guy ready to take credit for someone’s combination of hard work and great genetics. I hate the money grubbers who always claim to have found the holy grail of training. All they have really found is a list of high net worth parents who are willing to pay for a dream. I have trained the world’s best athletes for almost thirty years and I know there is no secret.Work hardEat breakfastTake care of your bodyThose are the secrets. If you think you need to spend ten thousand dollars for training secrets than you are a fool. It’s like Bernie Madoff. He had a secret investment plan that made everyone money. How did that work out? The world is full of guys who overpromise and under-deliver. The sports training world is no exception. I love how guys can meet a great athlete and suddenly be the reason for his success. I have trained some of the world’s all time greats in every sport known to man and at no time did I ever mislead the media to think I made them.As I said above, the secret is hard consistent work. Nothing more nothing less. The secret is being able to do what others won’t. Not because your dad wants you too or your Mom wants you too but, because you want to. The secret is sacrifice. Sacrificing a night out with friends to lift, shoot baskets or shoot pucks. The secret is getting up hours before you have to so you can eat breakfast. The secret is never missing a workout. The secret is getting out early at practice to work on weaknesses.There are so many secrets and none cost money.
I got a great question the other day from a student about what to study in college if he wants to be a strength and conditioning coach ? Is it better to be an ATC or simply get a phys ed degree? What is the best education for an aspiring young strength and conditioning coach.
My answer was to get a basic PE degree but, combine it with quality field experiences and lots of self education. Although I was technically in an athletic training program as an undergrad every paper and every project I did related to making me a better coach. I tried to make every class relevant. When I had to do my biomechanics paper I studied the clean. I watched hours of video of the Olympic lifts and read every article I could find. I remember having to convince my professor that lifting a weight off the floor was a complex skill. They wanted us to study things like a baseball swing or a football pass. I made it clear I had no interest. In nutrition I researched steroids. In Exercise Physiology I learned about energy systems for team sports. I didn’t waste any time studying things that didn’t interest me unless I had to to get a grade. Every time I had a choice to make I chose something related to strength and conditioning. If I was smarter, I would have studied self-improvement in psychology class.
The key to education is to make it work for you. You have choices to make. Make the right ones. I lifted weights with the track throwers in my spare time. I competed in powerlifting. Everything I did was moving along the right path. Just remember, what to major in is only step one. There will be many more choices along the way. Ask yourself every time if that choice moves you closer to your goal.
Also, pay attention in anatomy and physics. Everything you do as a strength and conditioning coach will eventually come back to anatomy and physics.