Tiger Training


Gary Bredehoft, CSCS is owner of Tiger Coaching and Personal Training, a personal training, coaching and athletic conditioning service business in Lincoln which employs 12 individuals and serves over 100 clients. Gary is a Certified Strength and Conditioning Specialist, Certified ACE Personal Trainer, USA Triathlon Certified Expect Level Coach, Ultrafit Associate Certified Coach, Road Runners Club of America and ASEP Certified Coach.

He is a four-time Ironman Triathlon Finisher, including 2004 World Ironman Triathlon Championship Qualifier and Finisher. He was also the 2004 Midwest Regional Triathlon age group Champion. Gary is a past four-time Cornhusker State Games Triathlon Champion. Gary is actively involved in community organizations including Lincoln Marathon Race Director and Cornhusker State Games Sport Director for 13 years.

Tiger Coaching Winter Triathlon Training Camp
Jan. 10-11, 2009
Nebraska Wesleyan University, Lincoln
- Join us for a fun and informative weekend exploring the sport of triathlon, including hands on training in the pool, cycling and running. -
Click Here for more information.

Peaking for that “A” Priority Race

September 17, 2008
 
The adventure racing season is well underway and many athletes’ A-priority races fall in the next several months.  The peak period is when the athlete puts the final touches on his race preparation. Physiological adaptations that change most quickly are emphasized.  Generally quality is emphasized over quantity and adventure racing athletes focus on the one area of performance that will most affect racing performance. During the peak period, training is more specific to the demands of the race than at any other time.  Rather than determining specific physiological limiters and seeking to overload a single physiological system, we are simulating the demands of the race, bringing all the physiological systems into play.  In a sense, the peak period is when we teach the body, and the mind, to use all the tools we have built in the previous phases together.

In peak phases of training, the A-priority event is approaching.  Athletes need to focus on adaptations that occur relatively rapidly.  Training stimuli probably need to be very different than they have been in the previous months.  Entering a peak phase, reevaluate your limiters (parts of your race that hold you back) for the A-priority race.  Are you weak in the biking phase, running or upper body strength? When determining limiters, remember that limiters are not necessarily weaknesses.  An athlete’s greatest strength, if heavily emphasized by a particular event, may be a limiter. Every athlete should emphasize economy during this phase.  I believe that economy is a limiter for every athlete for every event.  What athlete has completely perfected economical movements?  In what event of what duration is wasting energy acceptable?  Perfecting technique is one adaptation that occurs relatively quickly.  Almost every workout during this phase should have specific technique goals and short efforts of extremely high intensity with full recovery should be included frequently.

Overload is a key component of peak phases, so recovery must be as well.  Reducing workout frequency may have negative effects on economy, but be sure to include enough rest.  Make the light workouts extremely light during peak phases. The frequency of breakthrough or hard workouts should decrease during this period.  Overload is achieved through quality individual breakthrough workouts, not through an accumulation of stress.

Training priorities during the peak phase will be vastly different for adventure racing due to the vast disciplines involved and racing durations.

Reference: Ken Mierke, Fitness Concepts
 
 

You’re Power Center

 
 
 By Gary Bredehoft, CSCS
 
July 7, 2008
 
Core strength is the hot topic in sports, health and fitness today. Sports performance, injury prevention, along with everyday health and wellness centers around the strength and flexibility of the core and abdominal area. The core muscles are composed of the abdominal muscles, made up of the rectus abdominus, external and internal obliques, and the transverses abdominus. It also includes the lower back, and the thoracic and cervical region of the spine. The abdominals are a major link in the body’s musculoskeletal chain, yet they are typically the weak link. When properly strengthened and utilized, as these muscles are engaged they provide support, creating a solid base or foundation for which many of our body’s movement are based. If not properly activated the spine or back will take a greater load and result in back stress and pain. Strengthening the core stabilizes the pelvis, the pelvis stabilizers the hips, which stabilize the foot. The lesson here is that the effects of the core are felt throughout the body. The key is to strengthen all areas of the core including the upper and lower area of the abs, the obliques and lower back through a variety of exercises.
 
Your core or torso is your “center of power” source and determines the coorindination between your upper and lower body. Think of your core as the strong column that links the upper and lower body together. Remember the saying “A chain is only as strong as its weakest link” for many of us it is our core. Let’s use an example of a basketball player with strong conditioned legs with a weak core, if he initiates a vertical jump the force or energy transfer from the lower body is dissipated into the core as if it were a sponge, never reaching the upper body dramatically reducing the resultant jump height. This link determines your potential power and performance level in all sports, individual sports from golf to running and team sports from baseball to volleyball. The core determines the level of athletic skill, and sports specific development. A weak abdominal and back will also limit an individual’s ability to train at a higher level. A well conditioned core offers many benefits, including improved balance, strength, endurance, power, speed, and core control. It will also for example improve your vertical jump, increase the accuracy of your tennis stroke, and develop greater power in your batting swing or swim stroke.
 
The importance of a strong, stable core is not limited to athletes alone, it can enable you to perform household chores without fear of injury, enhance activities such as walking and maintain good health. It will simply help you look and feel better, along with prevent much of the back problems many encounter as they age. Strong back and abdominal muscles increase stability of the spine which prevents added stress and twisting of ligaments and connective tissue surrounding the discs resulting in a better pelvic alignment and a healthy low back.
 
Abdominal exercises used to be only crunches, twists, and sit-ups. Today full core training involves improving abdominal strength, muscular endurance, flexibility, body awareness and balance through a variety of exercise options. Options include using medicine balls, Swiss balls, Pilates, and a variety of functional mat, bench and floor work. There are no short cuts to developing your core, no gadgets or 5 minute abs, its takes disciplined work ethic and a well designed program with variety.
 
If you want to take your sport or fitness to another level consider investing more time in a comprehensive core training program. Seek out a professional to assist you in tailoring a complete program to your needs and make sure you are using proper form and technique.
Be sure to start slowly if you have not engaged in a current core program and check with your doctor before starting any fitness or athletic program. Whether you’re an athlete or fitness enthusiast a good core workout program will develop your body’s “power center”