I HAVE A 2 YEAR OLD!
How did this happen, I don’t know but time travel was probably involved…
I literally blinked and my Gremlin isn’t “Baby G” anymore🥹
He’s definitely 2 now with the random meltdowns, cat swiping things off of tables, and wanting water but only out of the one specific cup that you can never find.
It’s still a joy though, I love how he’s discovering new ways to interact with the world and constantly exploring and learning.
It’s a crazy phase, but such a sweet one too🫶🏼
As for Fit Tips, I’m in crunch-mode for my 1st attempt at the CSCS exam NEXT WEEK!
I’ve learned so much from my studying, I thought I’d share some key things that apply to hybrid training with you!
Strength & Conditioning Lessons
Plyometrics are NOT Cardio
What is Plyometrics?
Movements where you produce maximal force in minimal time like jumping, bounding, & MB slams.
How often in a class or workout are your plyometrics back to back with no breaks?
Often in those cases the goal is to drive HR up, not real force development (which is the purpose for true plyometrics).
Why should you separate Plyos & Cardio?
(Get ready for a science soap box!)
Plyometrics work a specific reflex response called the Stretch Shortening Cycle (SSC).
It’s a response from your tendons and muscle spindles that sense a quick stretch & respond with big power output (think a vertical jump: quick dip & explosive jump up).
And guess what? The rest needed between reps is FULL REST.
Not jumping into the next set/rep.
FULL REST.
That’s the biggest difference between plyos & cardio.
Jumping in cardio workouts doesn’t fully activate all the SSC and force development benefits we want for performance.
How do you optimize for plyometrics?
Here’s your simple Plyo starter pack!
- Do plyos before heavy lifts or aerobic work.
- 2-3x/week or 1-2x/week in-season
- 48-72hrs rest between sessions
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Start with low volume!!
- Beginners: only 80-100 foot contacts per session (which isn’t a lot!)
- Intermediate: 100-120 foot contacts/session
- Elite: 120-140 foot contacts/session
- Seasoned athletes can pair with a moderately loaded compound with a plyo for some awesome force development benefits (like deadlift & broad jump).
The CSCS showed me Plyometrics in a new light that’s been super helpful building my Hybrid Strength program!
I’m loving the plyo block my athletes are in, they’re ready to crush some Deka qualifiers soon!
Knee Update...
88 days (12 weeks) post ACL reconstruction surgery!
- We’re officially past my graft’s venerable phase where the body is breaking things down to integrate it into the knee. Yay! That means we’ve got another retest this week to see how the strengthening has been going so we can think about jogging soon🤞🏼
- Went to my Orthopedic Dr for my 12 week follow up & he’s super happy and says I’m ahead of schedule a bit, so that’s nice! We also discussed that at my next follow up at 6 months post-op I’ll get an RX for my athletic brace.
- At that visit I’ll get a new brace RX for lefty too (my 2022 ACL) because my old brace bit the dust & I’ll need one in case I want to do high-torque-risk activities like skiing or figure skating. (Yay matching braces!)
T-minus NINE days til the CSCS exam!
Time to double down on the review & practice exams!
Wish me luck!
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