Category — bootcamp

This post we look at why running may not be the best way of getting oneself into shape. Even though on the surface level it may seem as if running is very beneficial, there are other ways of improving your conditioning level.

First thing we start with – do you have a treadmill at home? If you do, is it an expensive coat rack? Did you know that the treadmill is the most commonly sold piece of exercise cardiovascular equipment, but it’s also the least used? A large reason for this is that running is rather boring. It’s the same repetitive task. Although there are several different things you can do to interject variety into a running workout, it is at the foundation the same thing.

Running creates a lot of impact on the joints. Think of things this way; if it takes you 250 strides every ¼ mile you jog, that means you are landing on your feet 1,000 times for every mile you run. Now if you’re a person who already has low body fat and is at your target weight, this may not be that large of an issue. But if you’re someone who could stand to lose a couple of pounds, are not in shape, and choose to use running as your method of improving your shape, well, you’re asking for a lot of joint pain and muscular soreness. Now let’s factor in if you are not a 20-something year old and think about the accumulated joint wear and tear you are creating. I think we would all like to be able to walk when we’re 40, 50, 60, 70 years old.

When we look at low intensity jogging for long durations, we’re look at a significant time investment to burn calories. From a physiologic standpoint there are numerous other activities available that burn more calories and challenge the cardiovascular system in a non-repetitive manner. If are aim is to improve as fast as possible, the goal should be to simulate the non-sequential, unpredictable environment of the athletic arena or real life we each face. So from a metabolic standpoint running is an inefficient way of improving our conditioning when we talk about time investment.

The last part of this is that particularly when we look at sport or even real life running does not simulate the skills we actually need to perform in either of these situations. Other than being a distance runner of track, in what sport do you jog during game play for more than just a few seconds? The majority of sports out there require short-duration max intensity bursts of speed. In everyday life situations we see the same thing. Imagine if you were on the 3rd floor of a building and the fire alarm goes off. You see and smell smoke. Are you going to jog down the stairs? If you are, I’d like to be in front of you and I’ll see you when we (or I) are outside.

So what should we do other than jogging? Below are a few examples of simple things to improve your conditioning that are more valuable:

1. Do agility drills. This involves 5-10 seconds of max intensity sprints where you cut and turn around cones or other objects. Rest between drills should be 10-30 seconds depending on the complexity of the drill.

2. Do metabolic sprints. Things such as suicides or preset short distances up to 50 yards in length with specific rest intervals are extremely valuable. For instance, if you did ten forty-yard sprints with 30 seconds of rest between each one, you would accumulate 400 yards of maximum intensity sprints. If we look even further, another example would be an average football lineman will sprint between 1,000 and 1,500 yards per game. Most of their plays will be 5-15 yards, which means they should do a sprint program between 40-80 reps adding up to 1,000 – 1,500 yards total.

3. Do cross training. A simple example would be to do a squat jump (where you jump off the ground from a full squat), a regular body weight squat, then a squat hold (where you stay in the low position) for 30 seconds each with no rest. This would be the equivalent of 90-seconds of non-stop work. You can use any callisthenic type exercise and put them into a circuit which in turn creates a higher intensity workout then running. They also typically use better ranges of motion than jogging that are similar to sport moves. Or how about doing some sort of ax-chopping type of motion, similar to what a throwing or striking athlete (i.e. swinging a bat or stick) might do?

4. Join a training group. It’s always harder to cut corners on a workout when you’re part of a group. Whether you’re exercising with a friend, or part of a fitness boot camp, you’ll find yourself pushing yourself harder than if you were on your own.

There is absolutely no reason for people to become bored with their exercise routines or to plateau. If you find your results starting to stagnate I encourage you to consider if you are doing activities that truly challenge your body in a non-repetitive manner, or are you participating in a workout that even simulates what you need to be training for? There is an infinite variety of exercise and workout medleys available; you are only limited by your own imagination.

The start of a new month also means the start of a new session of a Fitness Boot Camp. For some, this will just be another month of working with the great personal trainers at NLP, for others it is their first time coming to camp. I did a few months with NLP in 2009, and will be starting my second month of 2010. With that in mind, I wanted to hijack the blog with some advice from one boot-camper to another, of what to expect over the next few weeks and how you can get the most out of it:

1. There is no yelling or whistles. Whenever I tell someone that I go to a boot camp, they initially have thoughts of “Full Metal Jacket” with instructors calling people maggots. This is so far from the truth. The NLP trainers are supportive, helpful, and always offer encouragement.
2. You don’t need to start “in shape”. Don’t think that you need to train on your own for months before showing up. Everyone starts at a different place, has different abilities, and will see different results. The only thing that the trainers ask, and that you should expect from yourself, is to give it your best. People, like muscles, only grow through resistance.
3. Expect some soreness. Soreness is a natural process of recovery for the human body; don’t let it keep you from coming back. In fact, the soreness will start to disappear quickly once you’re stretched out & warmed-up.
4. Hydrate. Drink a lot of water throughout the day. Once you think you’ve had enough, have some more. The standard is 64 oz. per day. A hydrated body performs better, and an added plus is that most “hunger cravings” are actually the first signs of dehydration. Keep drinking that water and you’ll lose more weight!
5. Your appetite will change. Quickly. The body is like any machine: it runs on fuel. For us, fuel means food. Once you start burning more calories, your body will start to demand more calories. Don’t fall into the trap of thinking “I went to boot camp today, I can eat an extra XYZ”. Make sure to keep track of what you’re eating, and that every piece of food is not just fuel, but also good nutrition. If you have any questions, ask your trainer.
6. Expect to feel better. Show-up even if your tired, even if you didn’t sleep well, even if  you had a bad day. Once you’re there, you’ll feel better. Working out is a natural stress reliever. Every day you show up is another day that you get better.

I’ve always loved being on a team, and that is what these camps start to feel like. I hope I’ve convinced you to join me.

-Matt Sullivan

Over the next two entries we shall review the anatomy of a hamstring injury, examine ways to decrease or potentially eliminate strains, and provide instruction on how to incorporate hamstring specific exercises into an annual training plan. Part one examines the sources of hamstring injuries and how to identify potential issues in your training program. Part two provides methods to decrease the chance of this type of debilitating injury with different exercises and coaching strategies.

The strained hamstring is one of the most feared injuries in all of sports. During the course of a season we may see a handful of our athletes give up early during a game or training session when they suffer this type of injury. Depending on the severity of the strain, this type of situation could represent anywhere between a week layoff to a premature ending of the season. Thus, decreasing risk for this type of a injury is a valuable investment.

The Anatomy of Hamstring Injuries

The hip and knee are the two most powerful joints within the human body. The hamstring group is made up of three synergistic muscles; the semitendinosus, semimembranosus, and biceps femoris (picture 1). A biarticular muscular unit, they create movement by causing extension at the hip and flexion at the knee (picture 2). This piece of information is of particular significance as biarticular muscles sustain greater stresses placed upon them when lengthened and contracted simultaneously across two joints. These are also normal movements of locomotion that are further exaggerated during running and sprinting activities.

Using this information it can be concluded that anatomically this muscle group has greater susceptibility to injury than others. Other muscle groups, such as the gluteus maximus (butt) and gastrocnemius (calves), assist the hamstrings through extension at the hip and flexion at the knee respectively. Strengthening this supporting tissue lessens the workload placed upon the hamstrings.

But what else contributes? Imbalanced training and inefficient running and sprinting mechanics are major factors that must be considered. Frequently, the exercises selected for strength programs neglect the hamstring group. A ratio of 3:2 quadracep to hamstring strength is suggested in order to decrease risk for injury (Table 1). A simple way of checking for a balanced training program is to classify an exercise as either a push or pull (Table 2). Coaches and athletes using this system can quickly examine whether or not their strength program is placing the team at risk (Table 3).


Inadequate understanding of biomechanics can lead to hamstring injuries. Most coaches agree that squats and Olympic style lifts are an integral part of any successful program. These exercises rely heavily on the quadriceps, gluteus maximus, and calf muscle groups. While the hamstrings are involved, they contribute a smaller degree to these movements. Involvement of the hamstrings is proportionately less due to their biarticulate characteristic, mechanical leverage, and kinesiologic positioning. Consequently, they become underdeveloped as compared to the other muscles previously mentioned.

Exercise selection and technique also contribute to strains. Leg curl machines make up the bulk of hamstring work in many strength programs. A limitation arising from these machines is that they develop the distal end of the muscle group (at the knee) to a greater degree. The proximal end (at the hip) receives less conditioning and the result is muscular imbalance. A relationship between distal hamstring development and proximal end susceptibility to injury exists. When examining hamstring injuries, lower hamstring strains are usually less severe whereas high strains typically cause more debilitating symptoms.

Box step ups are another example. Although this movement can condition the hamstrings effectively it is rarely performed correctly. Most athletes do not activate the hamstrings and gluteal groups proficiently and utilize the quadriceps to perform the bulk of the work. While performing this exercise the athlete must consciously focus on activation at the hip rather then the knee. Greater attention must be paid to maintain sound technique as fatigue becomes a factor.

When on the field, the hamstrings become vulnerable to injury as a result of inappropriate training volumes, inefficient mechanics, and poor hip activation. Soreness is a reliable marker for muscle damage. Greater degrees of soreness represent higher risk of injury. Alternating active rest and body weight training with high intensity workouts shortens recovery periods and maximizes adaptation. Ignoring these early markers of wear and forcing workouts on a fatigued body will result in diminished returns and cause injury.

While sprinting, the hamstrings assist the gluteals during the support phase with extension at the hip and are the primary knee flexor during recovery within the swing phase (picture 3 & 4). Hip tilt dictates how the femurs act during locomotion. Anterior hip tilt (also seen as a forward lean or rounded back) limits stride length by shortening the swing phase. The compensatory result is a lower swing phase and causes a “casting” of the foot at the lower leg just before foot strike (picture 5). This action places the gluteals in a poor position for force application, transfers greater workload to the hamstrings, and positions the hamstrings in a state of stretch across both the hip and knee – the most vulnerable position.

Well, that’s it for now. If you’re saying to yourself “wow, that was a lot of info” it should have felt that way, even for the veteran coach! Keep your seat belts on, because each entry will be chocked full of both practical and scientific info. In the next entry we will examine different ways to avoid hamstring strains by utilizing a variety of simple exercises. These exercises don’t require any special equipment (or even a gym membership for that matter), and should be included in any sound training program.

What’s the difference between a champion and 2nd place? Usually not much. The difference lies in the training that leads up to competition. The goal of Conditioning Corner is to provide scientifically based, practical information for coaches, parents, and athletes, in the hopes of enhancing athletic performance and reducing the chance of injury. CC provides information on sports science, physiology, and training theory related to the field of strength and conditioning. Each article describes how to properly execute specific exercises and routines related to athletic performance for all sports and athletes. Where possible, it discusses the ideas behind training theory and common misconceptions on how to prepare for athletic contests.

Conditioning Corner isn’t your only resource, though. If you’d like to have these great articles sent to your email account on a bi-weekly schedule, go to http://nlpstrength.com and subscribe to the newsletter using the opt-in box on the left hand side of the website.

Disclaimer: Every attempt has been made to make the information in this article accurate. The information in this article has been developed to provide guidelines for a sports training program. Since every individual responds differently to physical activity and nutritional intake it is the responsibility of the reader to seek the guidance of a qualified conditioning professional or to insure that he/she is qualified to follow the exercise routines, nutritional guidelines, and activity habits contained herein. NLP LLC does not accept any responsibility for the use or misuse of the information in this article. Please consult a physician before embarking on a program of physical activity and a nutritionist before significantly modifying your diet.

Congratulations! You’ve decided to join a fitness boot camp. Boot camps are a great way to work out, meet new people, and stay focused on your fitness goals. If you follow a program, and really work hard, you are going to see amazing results.

Everyone starts at a different level, so many rookies aren’t sure what to expect. I wanted to point out some important things that will help get the most out of your experience. Please take a minute or two and read below.

1. Extra Training. Many times people ask me if they should do extra workouts on top of the program. The answer is NO, at least during the first 2-3 weeks. If you are someone who exercises regularly coming into our program (at least 4x/week for 45 minutes with no breaks), then it may be feasible to workout extra days on top of boot camp. If you have not worked out for some time consistently it is not recommended that you do anything else during your first month or two. The NLP Fitness Bootcamp is a program that progressively becomes harder. Some days are hard, some days are easier. This is by design. Please keep in mind that this is a challenging program that works all components of fitness, not just “cardio” or “strength.” If you only focus on 1 or 2 components of fitness (there are 10 components), you will not reach your peak fitness level.

If you show up to the program consistently, make an honest effort, and follow our directions you will see great results. Every person we test who has displayed big changes has done this.

2. Nutrition Counseling. We strongly encourage you to speak with your instructor, and those who do it have better results. You have to eat well and exercise consistently to have the best results.

3. Ask Questions. You are not just showing up to workout for an hour and leave. If you ask us questions, get to know other participants, visit this training forum consistently, you will see better results.

4. Determine to work hard. The first week you may have some soreness. This is normal. But the largest challenge you will be going through is changing your habits. This can be difficult at first but once you make these changes and become consistent you will see great things happen.

That’s about it! Show up, work hard, and have fun.

I wanted to address a couple of common question I have been hearing from some bootcampers. Several people have been asking me about weight change, body composition, and hip to waist ratio numbers. Specifically, I have heard a few people say they are focusing only on the scale.

Please remember that the scale is not a doomsday tool. It is only a number. To assess your overall health and well-being and improvements related to the bootcamp only by the scale is an extremely limited view of what your overall improvements have been. This is the reason why we conduct as many tests as we do in this program. The fitness bootcamp is meant to help you develop positive physical activity habits and overall well-being. This is not only a weight loss program. In fact, there are several people who actually GAINED weight as a result of the bootcamp, and improved their health and well-being by adding muscle mass.

Just because you are thin does not mean you are healthy. A good exercise program is not just a physical image improvement program. I urge those of you who may have been participating solely for the purpose of image to reconsider what overall wellness is really all about. The number on the scale has no importance if you have muscle mass. I am not referring to being a body builder, rather, a healthy, fit individual who maintains a high quality of living late into their lifespan because they have enough strength to maintain their independence.

The #1 reason why older people cannot stay independent is because they are too weak, and cannot take care of themselves. There are plenty of skinny older individuals who are living a poor quality of life in wheelchairs, walkers, motorized ambulatory devices, etc. Is this what you want? I urge each of you to evaluate all the physical and psychological benefits you’ve earned just over the course of 4 weeks. By being active, you have decreased your cholesterol, blood pressure, risk for stroke, cancer, heart disease, and more. To be hung up on the scale is missing the overall picture of what this program is really about.

What would happen if this was a regular way of life for you in 2 months, 4 months, 1 year, etc….. Not only would we all live longer and pay less on medical bills, but our OVERALL wellness would be much greater. It’s also important to realize that if weight loss is a main goal, that it wasn’t gained in just 4 weeks. It was added slowly over the course of years due to habits that weren’t the greatest. The purpose of this program is to develop positive physical activity habits and for you to continue doing them and “right the ship.” It is not, and never will be, limited to only a “weight loss.” Changes to your weight either in loss or gains is a gradual process. There are no magic pills or secret exercises. You have to stick to positive habits if you want to feel and look (by your own standards) healthy and positive.

The categories for your weight are also only GUIDELINES. Some people should weigh a little more or a little less. If you are way outside a guideline, that is a clear indicator that you need to change your habits. Please just remember that it is up to you to make positive changes. This program is not a quick fix. It is a vehicle to help guide you in the right direction. But YOU have to make the commitment to a lifestyle of healthy living. No program can do that for you.

Regardless of if you have stayed with the program or not, I wanted each of you to know that EVERYONE has improved tremendously, and we have collected the data to prove it. Please remember that the scale is not a true indicator of your overall well-being. It is ultimately up to each of you to make the commitment to living a lifestyle filled with regular physical activity. This is the perspective that will allow you to live longer, healthier lives, and what is the genuinely most important thing – living longer with quality of life.

One last thing – in my observations over a 11 year professional career – people who focus simply of physical image usually have a high rate of drop out and burnout on ALL exercise regimens, regardless of the format. However, individuals who make exercise a regular part of their life coupled with sensible eating indicate a much higher rate of healthy living, and usually display the coveted “fitness bodies” we all seek.

I care about every single one of you. Please write back with any questions as I am here to support you.

Thank you again for participating in the fitness bootcamp – stay fit, and stay active!