Strength and conditioning coach, Dustin Hammett, takes us through a few athletic training exercises.
Baseball is in full swing (cough) and as it just so happens, La Jolla Day at Petco Park is this Saturday (May 21) where the Padres take on the Giants. Check La Jolla Merchant’s Society Facebook page for details–tickets still available!
Which got me to thinking, How are these athletes training and what can I incorporate into my own sports conditioning? So I reached out to our own La Jolla Sports Club personal trainer, Dustin Hammett, CSCS, who specializes in Sports Conditioning / Nutrition and coaches high school teams around the area (I just learned he’s also a professional golf coach). I picked his brain and the following are some of Dustin’s favorite athletic training exercises, with a quick rundown on each.
Standing Explosive Single-Arm Rotational Lat Pull Start with the cable attachment at your side. Then lift your knee and as soon as it comes down, rotate and explosively pull. The movement mechanics should resemble throwing a baseball or football. This move targets the synergist movement of your non-throwing arm.
Lateral Slider Lunge Start standing with one dumbbell on the same side as the slider. The first movement comes from the hip of the non-slider leg. Keep your chest up and your knee in line with your chest and shoulder. The slider-leg stays straight. This is a great lateral movement for all athletes.
4-Point Shoulder Think the opposite movement of throwing a baseball, football, or paddling or surfing. Start in a standing position with attachment chest-height.
- Pull elbow back at 90 degrees
- Scarecrow (keep elbow at 90 degrees)
- Vertical press
- Slowly resist the negative / downward movement
Have fun at La Jolla Day at Petco, grab Dustin with your athletic training questions and see you next week!
Memorial Day. Independence Day. Labor Day. National Foam Rolling Day?
While it’s not as cute as Puppies Eating Peanut Butter Day, National Foam Rolling Day is here to stay. I think. To be fair, this is the first one, so we’ll see how it pans out. But for now, mark those calendars: May 11th is where it’s at!
Though please don’t wait until next May. Ideally, you’re foam rolling every day, but if you only do the days you workout, your body will thank you during your training and after. Foam rolling is used to help reduce tension and increase circulation and mobility into tissue that’s tense, overused or stuck together, and can be used as both a warm-up and cool-down. I preach it to my clients and begin all of my own workouts with a refreshing 10min routine.
If you’re new to foam rolling, start with the blue rollers downstairs. When you get comfortable with those, progress to the black, foam rollers, and when you’re ready to move on from those, the TriggerPoint will be your new best friend. One of the reasons I like the TriggerPoint so much is that the raised ridges help get a little deeper to increase blood flow and stimulate tissue. Note: Listen to your body, if the roller is too hard, the body could tense up and negate the benefits. Think of it like running: you’re not aiming for a marathon your first day out—you work up to it.
OK, so you’ve got your roller all picked out, now what? Start at the bottom of the calf and work your way up to the hips, first on your back, then your side and finally on the quads. After the legs, try rolling out your lat muscles. Move slowly, about one (1) inch every second. When you find a place that makes you want to cry, hold there. When you feel the area loosen up a bit, add a little motion for the full benefit.
TriggerPoint has a ton of great videos here.
Finally, the HyperIce Vyper vibrating foam roller (pictured). It is, hands down, my favorite roller. Choose your intensity level and let it smooth out those knots. I try to use the Vyper every day before soccer and can tell in a big way when I forget. Luckily for you, we sell it here at La Jolla Sports Club. Check with the front desk for details.
OK, get rolling, get better workouts and see you next week for our next Social May-dia blog!
A flat, strong belly is the gift for mom that keeps on giving.
Hello, and Happy Mother’s Day to all the moms out there! I’ve worked with many postpartum moms and hands down, the biggest goal is getting their stomachs and abs back to pre-pregnancy status. It’s usually followed by me doing my best to sympathize as a male and then carefully explaining that No, those crunches aren’t helping and (cough-cough-cough) in fact, may be exacerbating the problem.
A quick note on your core: Your transverse abdominis (TVA) is your innermost core muscle and acts as a corset to pull in a protruding stomach. The TVA worked hard to carry that little bundle of joy, so it’s probably a good idea to return the love. And until your TVA and inner-core muscles are strong enough to act as an antagonist, a good rule to follow is avoiding any ‘bulging’ exercises, so that means no crunches, front planks and jackknifing / hip flexion. Before getting started, you’ll want to check for diastasis recti. This occurs when the connective tissue between your abdominal muscles thins, causing your muscles to separate. The video below does a great job breaking it down:
See what these women way smarter than I am have to say about all of this:
In the spirit of Mother’s Day, I reached out to one of the fittest moms I know, La Jolla Sports Club personal trainer, Christal Rodrigues, to find her favorite postpartum exercises. Here’s Christal in her own words:
This is the essential pelvic tilt, you can do this pretty soon after having a baby. With a C-section, you should wait eight to 10 weeks. You need to work your transverse muscle, so work from inside to out to start pulling in those abs again. Do anywhere from three to four sets of 25 repetitions with a small towel under your back.
At the arch, push down and bring your pelvis toward your nose, creating a ‘C’ with your abs, pulling your bellybutton to your spine and then releasing, avoiding forming an arch with your back.
After you’ve done your pelvic tilt for one week, and you’re feeling confident, start doing the tilts on a ball. Choose a ball height that puts your legs at a 90° angle and screw your pelvis toward your nose, creating a concave, by pulling your belly button to your spine. Then push your glutes back, creating a convex and sticking your clothes back as you rotate from front to back pulling in the abs each and every time making them tighter.
The second part of this exercise works your obliques as you lean to the side squeezing your abs, pulling them in as tight as possible as your hips are going to the side. Alternate sides, ensuring that on all four of these exercises, your shoulders are as still as possible.
When you feel comfortable with the above, try rotating both ways on the ball side to side in a circular motion. Three sets of 15 to 30 rotations.
Not mentioned above, but another great option to help restore the core is hatha yoga. And listen to those bodies! OK, our Mother’s Day gifts for mom blog comes to a close. See you next week!
You talk, we listen. And then we talk again.
Since Brett and Kera became owners here at La Jolla Sports Club, they’ve instituted and stood by an open-door policy. We understand that with changes there are going to be concerns, so in our last enewsletter we sent out a questionnaire asking members to chime in on anything that might be on their minds.
Below you’ll find our original questions, responses and then Brett’s responses to those. Editor’s note: Minor edits have been made for flow / readability, but the ideas remain the same. As always, if you have any questions / concerns, feel free to reach out to Kera and Brett.
Here we go!
LJSC: We love having you as a member of our club and would like to know, How do you rate your level of satisfaction with us?
- The showers in the ladies’ locker room are in need of work and have an unpleasant smell.
- Brett: Women’s / Men’s showers are being quoted for re-grouting, as we recently fixed the piping that was outdated below the showers, both of which should help with appearance and smell.
- I have been a member for about 25 years under various managements and the club has always employed good instructors. I do not use the machines or have a trainer, so I depend on keeping fit through the classes.
- Brett: The classes are a big portion of our club’s offering—we will always keep that as a major focus of our membership.
- When all the bikes got moved into Studio 1 in October (November ?), we were told it was only temporary. Then we were told the new spin studio would open in March and the bikes would be moved. Next I heard, the new space is being turned into staff office space. This is all disappointing news. Studio 1 is cluttered and far too full of equipment for how many people go to the classes. New hand weights would be welcomed too.
- Brett: The spin studio will be taking over the squat-rack area (with the squat-racks moving to the far side where Alessandro’s used to be). We are not adding more office space, as this will be a dedicated—and upscale—area for spinning only. Additionally, the spin studio will open up more room for Studio 1, as the bikes will be moved. We are VERY excited about this new studio and what it’ll offer you, the member. Above all, we thank you for your patience as we go through this improvement.
LJSC: Should LJSC add a free app for phones that would allow you to check in without a card, update billing, reserve classes and communicate with management, among other functions?
- Reserving classes? I hope we are not going the Orange Theory route.
- Brett: Some of our classes have a maximum capacity, so in those cases, the app will allow members to reserve bikes and spots. Going back to the spin studio, we want to offer the best experience possible, so sometimes that means limiting spots.
LJSC: How clean do you perceive the club to be?
- Please update and clean the equipment in Studio 1 and Studio 2.
- Brett: We recently completed our departmental procedure and preventative maintenance documents for a cleaner, more efficient facility.
LJSC: We will be adding more classes soon. What are your thoughts on the current class schedule?
- I’d like more of a variety of yoga and pilates classes at hours of the day that fit the schedules of members who work full time and less focus on spinning and bootcamps.
- Love all of Shanna’s classes and look forward to attending them!
- I don’t know the full schedule, but I have the impression that there are just the less-demanding classes i.e. stretch, and only challenging ones. I would like something in between and moderately demanding. It would also help if classes were designated by the level of challenge.
- Katherine (who teaches Monday and Friday mornings) is so very good. Please hire her to do more classes. She’s outstanding. Also, a new sound system for studio one would be welcomed.
- Brett: The spin studio will free up prime-time slots in studio one and two, so we will be able to offer a wider range of classes, both in variety and difficulty. We are also working on an easy-to-follow scale to help members better understand which classes would be right for them.
LJSC: Please provide any additional feedback or suggestions below. We value your opinion!
- Better communication with members (and staff who often can’t answer inquiries) about the changes ahead and realistic timelines would be appreciated.
- Brett: Kera and I are always available to talk, so please don’t hesitate to reach out, either in person or via email. Additionally, we are doing our best to communicate with members via Facebook and social media (Twitter and Instagram) as well as our monthly enewsletter, so add us for the latest and greatest (Editor: like this blog) from La Jolla Sports Club. Thank you for your feedback!
OK, that’s all for now, see you in May!
Sweat it out by the ocean in your own bootcamp!
One of my favorite things about La Jolla Sports Club is its proximity to the ocean. We are, after all, the Jewel (sidenote, I just learned this: Local Native Americans, the Kumeyaay, called this location mat kulaaxuuy (“land of holes”). The topographic feature that gave rise to the name “holes” is uncertain; it probably refers to sea-level caves located on the north-facing bluffs, which are visible from La Jolla Shores. It is suggested that the Kumeyaay name for the area was transcribed by the Spanish settlers as La Jolla. An alternative suggestion for the origin of the name is that it is an alternate spelling of the Spanish word la joya, which means “the jewel.” Despite being disputed by scholars, this derivation of the name has been widely cited in popular culture.)
History lesson complete, let’s move on to the bootcamp workout. Last week, we talked about making MOB (My Own Bootcamp) by creating a circuit in the gym. Well, it feels like summer outside and we live in the best city in the United States, so we might as well enjoy it. I grabbed LJSC member and proud new dad, Daniel Ertel, to go through a full-body, bodyweight routine outside. All you need is yourself and our gorgeous backyard.
Try doing these exercises for a minute apiece. Three times through will yield an intense, calorie-shredding 45min workout (+ transition time). Knock out three a week and you’re looking (and feeling) pretty good. Always a good reminder to listen to your body. If a minute is too long, adjust the time to what works for you and go from there. Regardless of the duration, my favorite app for interval-training is the Tabata app, which has a clean user interface and a lot of great options like timing, rest and sets, among others. Perhaps most importantly for me, I can play my own music while the app is running.
OK, huge thanks to Daniel, have fun with your bootcamp, enjoy the sweat and salty air and we’ll see you back here when you’re bragging about your sunset workout!
Create Bootcamp, Get In, Get Out, Have Fun
Imagine the following workout scenarios:
- Limited time
- Not motivated
- Bored of routine
- Need a change of scenery*
- Someone challenges you to a medicine-ball-slamming contest
Enter: Your Own Bootcamp, which, when being read by you, will be called My Own Bootcamp (MOB, for short).
You’ve probably seen our bootcamp or Advanced Group Training (AGT) classes, but for whatever reason, haven’t had a chance to attend. Not to worry! Below are some ideas to make your own.
BEFORE WE START, a few notes on gym etiquette. Please be mindful of your fellow gym-goers. Circuits take up space, so be aware of your surroundings, clean up after yourself and allow others to work in. Consider the last one (others working in) a challenge. If someone needs to work in, get creative and find another exercise that focuses on the same movement / body part.
You can adjust timing however you see fit, but if you’re in a time-crunch, you can warm-up, exercise and cool-down all in 30mins, so it looks something like this:
- Warm-up: ~5mins
- Exercise: ~20mins
- Cool-down: ~5mins
Here’s a sample MOB I threw together, feel free to adjust as wanted—the basic idea is to create a fun MOB that challenges your whole body. Start with #1, and then go to #2, #3, etc. One circuit = all of the exercises once through. Three circuits x 6mins each = 18mins (+transition time). My MOB:
Box Jumps – 1min – Grab a plyo-box or riser that fits your comfort / skill level. Squat low and jump on top SOFTLY. Think: ninja.
Band Kickouts – 1min – Attach a band just below the knees, hold kettlebell close to chest and lower into a quarter-squat. Quickly kick the right leg out to the side for 30sec, switching to the left leg for the other 30sec. Feel buns burn.
Kettlebell Swings – 1min – MAINTAINING A STRAIGHT BACK, swing kettlebell from starting / posterior position to shoulder-level. Utilize your buns and hips to drive through the movement; arms should be loose.
TRX Low Row – 1min – MAINTAINING A STRAIGHT BACK, start beneath the anchor point and pull your body up. Be sure to avoid ‘folding’ shoulders inward at the bottom position. Legs further out is harder, adjust as needed.
Medicine Ball Slam Pushups – 1min – Do not spare the medicine ball’s feelings, use your core to slam and destroy that thing. At the bottom position, place one hand on the ball, the other on the ground. Push-up, switch hands, push-up. Start over, keep going.
Treadmill Ab Roller – 1min – Make sure your butt isn’t too high in the air, or that your arms are too far out, which will put unnecessary stress on your shoulders. Hold for a minute and expect abs to be angry.
There you go, a little cheat-sheet for MOB. Mix it up, get creative and most importantly, have fun!
*More to come on this