Newsletter 26

3. Training Tip: "Training Through Injuries"

If you are a serious athlete or strength trainee of any kind, injuries are only a matter of time.

Not to discourage you, there are smarter ways to train to avoid injuries and none of your injuries should be debilitating.

The type of injuries that will be most common are simply overuse injuries. Tennis Elbow comes to mind.

In fact, tennis or golfer's elbow (medial or lateral epicodylitis to be more exact) is one of the more common overuse irritants reported. If you find your "funny bone" and you have pain on the forearm side of it, that is epicondylitis.

Tennis or golfer's elbow is common amongst people who don't play tennis or golf.

Another common area for overuse is the shoulders. The shoulders frequently suffer from tendonitis.

Long distance runners may get it in the feet, knees and more.

Grip strength trainees or typers may get it in the hands or forearms.

Tendonitis is classically explained as inflammation and scaring of the tendon (what attaches a muscle to the bone) from overuse.

Overuse is a pretty broad term and really doesn't define the root cause of the problem, only the symptom. A couple of reasons for overuse could be:

1. You have a bad muscle firing pattern and one muscle is taking the brunt of the work that should be shared among other muscles.

2. You could have what is known as startle or flinch reflex kicking in and activating the nerve that controls the muscle so that the muscle is contracting even when it doesn't need to, resulting in overuse.

3. You could simply be doing too dang much of something!

Tendonitis is very common because tendons have very little blood flow compared to muscles that have many blood vessels.

As such, tendons take longer to heal, longer to develop and grow stronger and denser. So, you muscles may be getting bigger and stronger but your tendons will take up to 8 times longer to develop and must play catch up to your muscles.

What this means to you is that you will probably sooner or later get tendonitis, even if you sit on a couch all day long. You will just get it from a less honorable means because your lazy tendons are even weaker than they should be.

Prevention of Tendonitis:

Generally speaking, take progress gradually and slowly.

This must be like a foreign language to most people. I know I want to be super strong RIGHT NOW!

But remember, it takes roughly 8 times as long for your tendons to get strong compared with your muscles.

Spend more time on the weight you are using, work on mastering the technique with the weight you have so that when you move up, your tendons are stronger and your improved technique will make you even better with the new weight.

Progressive Overload is better thought of as Gradual Progressive Overload. You don't become a World's Strongest Man competitor overnight, it takes years of dedication, just like anything in life does.

Deal with it!

Working with Tendonitis:

Ok, so you got it anyway, now what?

Well there are plenty of therapy options out there and I've tried most all of them. The one that seems to work best is... rest.

I know, so crazy to simply rest huh? Who would have thought of that?

Realistically, most of us will fight through the pain simply thinking it will go away. What it will really do is become chronic and worse and lead to scar tissue which makes the pain come back easier in the future.

Steps once you feel it coming on:

1. Put ice on it to reduce the inflammation.

2. You can put a topical ibuprofen on it, it may help.

3. Up your omega 3 intake. Fish oils containing high doses of DHA and EPA specifically. They are antiinflammatories.

3. I can't recommend it because I haven't tried it BUT, I have had DMSO highly recommended to me by some trusted martial arts folks who get frequent joint injuries and inflammation. Do some Google research on it. I am thinking of trying it myself. The only known side effect is that it makes your breath smell like garlic. Keeps Dracula away so it must be a good side effect... of course it keeps the opposite sex away which may not be the desired result.

4. Quit doing what you did to cause it! If you are unsure then figure out what causes pain while you do it or what causes pain after you do it. For me, I had to quit pullups for a while because it hurt while I did them. After a while I could do partial pullups without pain and then eventually I could go back to full pullups.

5. Don't apply constant self massage. A lot of times people like to rub what is hurting. But with inflammation it may just make it worse by causing more irritation. Massage around it perhaps, but not directly on it. Occasional direct massage may be good.

6. Once again, with your training sessions, do any exercise that does not bother it and don't do exercises that bother it! It really is that simple. If you had a cut, you wouldn't continually rub it so that it reopened would you? Then quit reirritating your inflamed tendon ya bone head!

Run, run, run away, be smart, and live to train another day.

Until next time, train like an athlete not a hamster!

PS. If you are watching late-night infomercials and are thinking of buying the "Ab Gizmo 3000" or "Dance Your Way to a Super Six-Pack" don't bother. Save yourself some hard earned doubloons and instead purchase my Personalized Program Design. I'll get you better results with your own body weight and you won't have to make installments on an expensive piece of crap that sits in the corner collecting dust for the next 10 years for crying out loud!

4. Nutrition Tip: "Flax Seeds, Why Aren't You Eating Them?"

Flax seeds are a fantastic food product that should be included in your diet. They contain tons of soluble and insoluble fiber and lots of omega 3 fatty acids.

Unlike flax seed oil, which I think tastes pretty nasty, flex seeds almost have no flavor at all; slightly nutty.

Make sure you get "ground" or "milled" flax seeds. Ground and milled is the same. If you buy whole flax seeds you will have to finely ground them in a grinder of some kind, perhaps a coffee grinder.

The reason for ground rather than whole is simply that the insoluble fiber surrounds all of the good stuff. So if you eat them whole then they will pass right through you, cleaning you out at the same time, which is another benefit of flax seeds. Unlike Eddie Murphy's Dad in The Nutty Professor, cleaning out your colon doesn't have to be a socially obnoxious experience.

What do you do with 'em?

Well you eat them, duh!

• Put them in protein shakes
• Add them on top of salads
• Put them in baked goods
• Put them in soups
• Throw them down your throat with a glass of water for all I care!
• Preferably keep them in the fridge and add them while cold to your food to get the most nutrition out of them

Follow the directions on the package but generally 2 tablespoons is a good serving per day. That is about 2400 mg of ALA omega 3s.

This does not mean you should stop taking fish oil pills with DHA and EPA omega 3 fatty acids. ALA is a type of omega 3 and so are DHA and EPA. Most of the research on the health benefits of omega 3s (and there are a lot of benefits!) are linked specifically to DHA and EPA, which is much higher in deep ocean cold water fish, while seeds tend to be higher in ALA.

Research shows that ALA may still have the same exact benefits to a slightly lesser degree, more research is needed.

But with all of the other benefits, such as the high fiber, you can't go wrong.

By the way, if you read the Training section on tendonitis and inflammation; one of the biggest benefits of omega 3s is that they reduce inflammation!

Until next time...

Eat like an Athlete, look good nekkid!

5. Denver Metro Area:
"Kettlebell Classes in Aurora"

Yep it's that time again. New Year's Resolution Time!

And what better way to kick off the new year right than with fun and butt kicking kettlebell classes taught by yours truly.

If you are new to kettlebells, I promise not to kill you... the first session ;-)

If you have been away for a while, time to come back and jump on the success train; have you seen the Hall of Achievements section?!

Classes are $19 per session for drop-in rates

Unlimited Month of Classes Discounts are available

Military, Police, EMT, Firefighter discount available (inquire please)

Classes are kept fairly small and have good fun people in them who all encourage each other to do their best!

You will get lots of personalized attention, improved kettlebell technique, general fitness and nutrition tips and the best body of your life!

What in the world are you waiting for?!

Email me today for more info Contact Page

6. HardStyle Magazine:
"Download the Latest Issue for Free!"

What you’ll get in this issue:

#1 HardStyle goes Hollywood—-Enter the Dragon’s John Saxon at 71 years old presses the 70lb KB overhead! and finds a new vitality with Pavel’s Russian Kettlebell training
Interview with Dr. Mark Cheng, RKC Team Leader

#2 The Hungarian kettlebell revolution—-how a Krav-Maga instructor has inspired his fellow-countrymen to crush with kettlebells!
By Peter Lakatos, RKC

#3 Killer deadlift variations for foolproof strength gains—-an excerpt from Power to the People! Monthly
By Pavel

#4 How to Prepare for—-and PASS—-the RKC Instructor Certification Workshop
By Brett Jones, Master RKC Instructor

#5 Hurting?—-Find the REAL Problem Behind the Obvious Complaint
By Brett Jones, Master RKC Instructor and Gray Cook, PT, RKC

#6 “It’s not a matter of IF kettlebells will work for you; it’s a matter of HOW to work with them to fit your needs.”
By Andrea Du Cane, Master RKC Instructor

#7 Real World Power—-the Cardio Connection
By Kenneth Jay, MSc., Senior RKC

#8 How to assess and fix length tension relationships—-to eliminate pain, reduce the chance of injury and enhance your athletic performance
By Mark Reifkind, Senior RKC

#9 Superman—-the reinvention and rise of Mark Reifkind in the hardcore world of competitive weightlifting and strength training
Interview with Dr. Mark Cheng, RKC Team Leader

This is a great quarterly magazine that I read religiously, heck I've even appeared in it a few times.

Download it for free by clicking on the picture.

7. Hall of Achievements:

Our newest updates:..

Everett Harcourt - 1 Arm Row 123 lbs (2 kettlebells a 70 and 53 in the same hand)

Dr John Hamilton, DC - Chin-up on rings with 53 lbs + bodyweight

See all achievements on the "Achievements" link at the left navigation bar at the top of the page or click here

8. Personalized Program Design:
"Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst trainers! We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
Short on Time:
- You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!
Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

9. Charity in Focus:
"Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC

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