Posts Tagged ‘Conditioning’

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Q&A #2

April 30, 2008

Alright, this is where i take searches that people have used to get to our site from google (or other search engines) try and figure out what question they wanted answered, and then answer it.

Q:TRICKING AS A EXERCISE?
A:Nope

Q:Can a strained muscle ever be as strong?
A:It depends on how badly strained they were, type 1 strains should heal completely, but it takes a very long time.

Q:How to get into tricking shape?
A:Weight lifting, its the best way really. read dogentricks.com and trickstutorials.com for more in depth info than i can provide.

Q:Without protein shakes?
A:Working out, without protein shakes is quite fine, but it will hinder your progress because your muscles will not heal as quickly.

Q:Tricking conditioning routine?
A:You can find one for beginners here

Q:Do protein shakes help?
A:Yes, they help your muscles recover and rebuild more quickly after you work out, nothing more nothing less.

Q:Will protein shake help with sore muscle?
A:Yes.

Q:Do protein shakes help you build more muscle?
A:Yes and no, they help your muscles rebuild after you work out, more quickly. So that you can work out again sooner without being fatigued. They don’t directly add to muscle like Steroids do, but they do help you build muscle in the end.

Q:Grow more fast twitch muscle?
A:Can’t be done, you can make what fast twitch muscle you have stronger, but that’s it.

Q:yakri (some one searched for my name and got this blog)
A:O.O do i have a stalker?

Q:a lot of fast reps for strength?
A:*Darth Vader* NOOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoO. Seriously, you need a small number of slow reps, with large weights, if you want to build strength.

Q:what type of exercise is well suited for tricking?
A:Weight training. With barbells, not those stupid weight lifting machines, they don’t really work.

Q:tall people have fast twitch muscles?
A:No more than short people do.

Q:a glass of milk before working out?
A:Try after working out, drinking one before working out is the opposite of helpful. however, if you drink organic milk, and its only one glass, and its after a work out, it would be beneficial.

Q:Tricking exercises?
A:Squats are the best exercise for tricking, pull ups are also awesome, and so are bench presses.

Q:Exercises to increase pushup number fast?
A:Do a small number of push ups, like 5 (if your already doing a high number you can start higher((like 25)) and advance more quickly) and then do 2 more push ups the next day, if that’s too easy, do 3 more then next day. Drink a protein shake after every workout, and include ab and leg exercises.

Q:cartwheel tutorial?
A:My cartwheel tutorial kinda sucks actually, I’m going to have to redo that once my wrist is better.

Yakri~

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Tricking as an Exercise!??

April 26, 2008

i was looking at the site stats, and someone searched us with this
“TRICKING AS A EXERCISE?” I’m gonna go out on a limb here and assume that they were wondering if they could use tricking as a form of exercise, either to get, or stay fit, or to lose weight.

The short answer is

HELL NO

The long answer is that, although tricking is a great workout, using tricking as a workout isn’t such a great idea. Tricking is very psychically demanding and will have you sweating right through your shirt in now time if you really go at it. However, mostly tricking breaks down your body, because its very high impact it will cause damage to your joints, and has a high chance of causing other injuries like sprains, strains(there more serious then they sound), and even broken bones. Also, having your knees give out before you hit 40 because you “exercised” five days a week with tricking.

Since we can assume you don’t want to permanently impair your ability to walk, and we all we all like our knees and would rather not replace them with metal or plastic replicas, but we also all love tricking, so what are we going to do?

CONDITION

So, what protects your knees, and most of the rest of your body?

Muscle. If you build more muscle, it will protect your body from impacts and various other kinds of damage.

And when do sprains and strains happen?

When muscles are stretched too far. Of course, if your muscles are used to stretching far, and can stretch farther then the average persons, then this is less likely to happen right?

So what do you need to do?

Condition!

Work out and stretch.

You should do about three times as much conditioning (which includes both diet, working out, and stretching) as you do tricking. the reasons are as stated below.

1)You will progress much, much more quickly when you do do a tricking session.

2)You will minimize the damage to your body that is generally caused by tricking, both by being stronger, allowing your body to better resist the impact of throwing 100lbs+ of human through the air and crashing to the ground again. and by giving your body more time to heal up after you beat it up. 😛

3)You will get far, far more fit by actually working out, lifting weights, or by body weight training, than you ever could by just tricking.

4)You will look sexy if you condition.

5)You will greatly reduce the chance of getting injured while you are tricking. if you only do tricking as an exercise, your chance of injury will probably increase over time.

The same may not be entirely true of other sport like activity’s, such as tumbling/gymnastics, or soccer and such, and is certainly not true of martial arts, but what ever psychical activity it is you like to participate in, it will definitely benefit from conditioning.

So in short, you can’t get your exercise from tricking, but if you like tricking, you sure as hell need your exercise, so get moving!

Also see dogen’s video on conditioning here
http://www.dogentricks.com/index.php?s=videotutorials
And this recently sticky’d article on dogentricks.com/forums about beginners weight lifting for tricking.
http://www.dogentricks.com/forum/viewtopic.php?t=13668

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Do not Condition and trick on the same day.

March 5, 2008

Conditioning and tricking on the same day is a really bad idea, because your already tired from conditioning you have a much higher chance of injury, as if that isn’t bad enough, as you know you shouldn’t over work your muscles, because, when you exercise muscle is broken down and then heals stronger then before right? but if you break it down too much it won’t be able to heal up again quickly enough. This causes you to build up fatigue and makes your muscles lose strength rather then gain it.

Throwing one or two tricks after warming up properly on a day when you have conditioned won’t kill you, but it isn’t a good idea, and a good thirty minute tricking session on the same day you work out is a really bad idea.

While I’m on this topic, You should keep your tricking sessions short, but more frequent, if you are say, tricking only once a month, but for two hours at a time, this is a really bad idea. You should keep short sessions, and if things aren’t going well or you start to get tired you should take a break.

The way muscle memory works (if you don’t know what muscle memory is, its what lets you do all those things you have practiced or done many times almost without thinking, Look here for more info) if you do something right it is written down in muscle memory, so that you can do that action again, but next time a little better, but if you do it wrong, that gets written down too, so you get better at doing it wrong, not good.

So, what do you do? train for short amounts of time more often, if you train for a long time all at once you will get tired and start making mistakes which will be burned into your muscle memory right along with the times you did it right. This will slow down your progress a lot, and if you train excessively while tired your bound to get an injury, broken bones, strained muscles, and sprains are no fun, and don’t help you progress any farther in tricking!

Yakri~

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Types of Muscles, Whats best for tricking?

March 4, 2008

You may not know it, but there are two different types of muscle fibers, Slow and fast twitch.

 

This from Wikipedia; “There are two broad types of voluntary muscle fibers, slow twitch and fast twitch. Slow twitch fibers contract for long periods of time but with little force while fast twitch fibers contract quickly and powerfully but fatigue very rapidly.”

 

Naturally you’re going to want a lot of fast twitch muscle fiber for tricking, sending the human body sailing through the air takes a lot of power! So now you may be thinking “how do I get more of this fast twitch muscle fiber stuff?” You don’t sadly.

 

This also from wikipedia; “Humans are genetically predisposed with a larger percentage of one type of muscle group over another. An individual born with a greater percentage of Type I muscle fibers would theoretically be more suited to endurance events, such as triathlons, distance running, and long cycling events, whereas a human born with a greater percentage of Type II muscle fibers would be more likely to excel at anaerobic events such as a 200 meter dash, or weightlifting. People with high overall musculation and balanced muscle type percentage engage in sports such as rugby or boxing and often engage in other sports to increase their performance in the former”

 

What a bummer right? Well no worries, you might not go to the Olympics for the high jump or 200 meter dash, but you can learn to trick even if you naturally have a whole ton of slow twitch muscle fiber. What you need to do is capitalize on what fast twitch muscle fiber you do have. You can’t get more of a muscle fiber type but you can exercise it and cause those muscle fibers to grow and become stronger. The key to this is in the way you exercise, specifically the number of repetitions per set of the exercises you do.

 

Strength 1-5 repetitions

Hypertrophy 6-10 repetitions

Toning 13+ repetitions

 

Strength training is ideal for increasing the strength of your muscles without increasing there size, and thus, perfect for tricking.

 

Strength training exercises fast twitch muscle fibers (types A and B, read this) but doesn’t encourage their growth in size as much as Hypertrophy.

 

Of course just doing 1-5 reps of pushups isn’t going to make it strength training, doing 1-5 bench presses at about 80%-90% of your 1RM (read this Wiki if you want to know more on strength training) is strength training, when strength training you should do about 3-5 sets of whatever exercises you do. To wrap up, here is a little more info on Type 1 slow twitch muscles.

 

From Wikipedia; “Various exercises require a predominance of certain muscle fiber utilization over another. Aerobic exercise involves long, low levels of exertion in which the muscles are used at well below their maximal contraction strength for long periods of time (the most classic example being the marathon). Aerobic events, which rely primarily on the aerobic (with oxygen) system, use a higher percentage of Type I (or slow-twitch) muscle fibers, consume a mixture of fat, protein and carbohydrates for energy, consume large amounts of oxygen and produce little lactic acid.”

 

Toning is what trains slow twitch muscle fibers, but if you’re looking to lower you BF% a little don’t be fooled, it isn’t the best way to lose weight, if you do a lot of toning you will cut down your overall muscle mass, and this is bad. Muscles take energy to be maintained (Calories) and every pound of muscle you have on you raises your metabolism. That not only burns Calories, helping you to lose weight, or allowing you to eat your favorite foods without gaining weight, but it also will make you feel more energetic during the course of everyday of your life.

 

I would also recommend reading these articles:

http://www.dogentricks.com/forum/viewtopic.php?t=6058

http://trickstutorials.com/forum/showthread.php?t=38042

http://trickstutorials.com/forum/showthread.php?t=36390

http://en.wikipedia.org/wiki/Muscle#Exercise

 

And watching the video on Conditioning found here

 

I probably left out a lot, but if you read the articles I linked they should probably explain that which I cannot, as well as the things I forgot.