Friday, 24 October 2014

The Grand Guru of Grappling!


  •  An often  broken nose does not hamper the sweet smell of nostalgia when the topic of the glory days of amateur wrestling are retold over cold grog on an Edmonton patio on a warm summer eve.
  • Battered ears devoid of cartilage can still hear the praises of his world class exploits on the wrestling mat, the boxing ring, the judo dojo, or the Mixed Martial Arts field of combat.
  • A shoulder whose ligaments and rotator cuff muscles have long since given up the ghost, can still propel a disciplining Popeye like forearm across the nose of an impudent rookie during a sparring session. (Ouch! I can still feel it years later)
  • Lower back muscles that creak like violin strings upon awakening can still explode into action in the afternoon and suplex an opponent twice his size over his head and unto the mat into an instant pin.
This describes the Guru of Grappling, Shaun H., a living legend of the mats!

   I was a late comer into my second career as an  amateur wrestler. I wrestled for the only two years that my high school had a team. I was primarily a track and field man.  All during my succeeding running days, I kept thinking that I had left something at the table. I often felt that amateur wrestling may have been my real calling. How good could I have been if I'd really applied myself in this sport! As the bad guy in the  'Dirty Harry' movie said when wondering if there were any bullets left in Harry's 44  Magnum,  "I gotst to know!".
 
   The was a varsity team and a club team at the University of Alberta, in Edmonton where I then lived. I showed up one day as an overage walk-on. My first week was tough but other than a stiff neck, so far so good. The second week , not so good. After an accidental foot to the hand my thumb was suddenly resting on top of my knuckles. My mullet hairdo was also standing straight up like I'd been electrocuted. The medical term is a dislocated thumb. So much for that try-out. The result was a trip to the emergency ward and a cast on my hand for a few months.
   Like a fool for love I was back for more punishment a year later. This time all my joints held together despite the initial pain.
   What was more surprising was the way that I was accepted by the wrestling club. I thought that I would be laughed out of the combat room like some overage, delusional clown. Not so!
Everyone was enthusiastic about giving me tips and pointers.  Nobody tried to physically embarrass me or insinuate that I was out of my league - which I was initially! This attitude came from the top down. The coach, Shaun the Grappling Guru, was no elitist. Inclusion rather than exclusion was the wrestling room environment that he promoted - as long as you showed up willing to work hard and listen! 
   Work hard, we did! The guru was a stickler for conditioning. Fortunately my track runner background help me through the pyramid wind sprints. That's about all that the track background helped me. Everything else was relearning. My bodybuilding style weight workouts had little carryover to the resisting techniques and explosive attack movements required to excel at wrestling.
The Guru had little time for any exercises that were not functional to that sport!
   The Grappling Guru also had a low tolerance for foolishness or laziness during practice. However
the Guru was not one to yell or curse or berate. His first line of a coach's tough love was 'The Look'.
'The Look' was a withering stare that could melt granite. Anyone clueless enough to not heed the stare (like me) could expect the second level of a coach's tough love. This involved a one-on-one sparring session in which the clueless pupil's poor technique would be countered with a stiff forearm cross face block across the nose. The purpose, as in all wrestling moves, was not to cause pain but to cause slight discomfort. Enough slight discomfort should cause an opponent to adjust their body position to comply with the person applying the discomfort. In this instance the discomfort was a learning tool. Since I had a sensitive nose, I became a quick learner.

   I wrestled for four years under the Guru and his successor Vang I - the toughest little guy in the world!.  Both coaches took as much time with me as with the more skilled talent. I appreciated their tutelage and I had a super experience. My amateur wrestling career was modest but at least I know that I had left nothing on the table. 
The inclusion rather than elitism formula must have some merit. An athlete from the program, Colby Bell, made it to the 1996 Atlanta Olympics in Greco Roman wrestling.

The Guru and I wrestled in the Veteran World Wrestling Championships in Toronto, Canada. This was a tournament for age categories starting at age 35. It was funded by John DuPont, heir to the Dupont chemical fortune.  Dupont was a weird and beyond eccentric cat. There is a wrestling movie about Dupont called 'Foxcatcher'.  It is a must-see!  By the way, the Guru scored a tough earned silver medal at this tournament.

   Shaun H is less involved in wrestling these days but is not out of the grappling game. The Guru competes in age class JuiJitsu and Judo competitions with great success. He also coaches Mixed Martial Arts. He is currently working on a PhD in the Social Sciences. Woe to the Professor who misjudges a certain doctoral dissertation! Beware of 'The Look'!

Until next time,..............Keep Fit

Little Bobby Strong
   
The Grand Guru of Grappling on the right with one of his enthusiastic but less than world class protegees.

Links
schwabe27.uwmfatloss.hop.clickbank.net
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview.com/rabbitview-crossfit




Saturday, 11 October 2014

No One KNEE-ds a Blown Out ACL


   Women athletes in certain sports are at greater risk of blowing out their knees! 
Not politically correct you say. Go back to your anatomy and physiology textbook then.
There are physical differences between the genders. In the sports world this can lead to some significant injury observations.
   I just finished reading an interesting book called "Warrior Girls" by Michael Sokolove.
The author uses anecdotal and statistical evidence to suggest that there is actually an epidemic of severe knee injuries of elite young women in certain sports.   Sports with sudden stops and directional changes at top speed seem to pose the most risk. Soccer, basketball, and also rugby come to mind.
Teenage women on top notch competitive teams with year long league and tournament play are especially predisposed to become statistics.
   Often when these injuries occur they are noticeable with a dramatic leg plant and a loud popping noise. Sometimes it happens on an innocent looking movement. Either way leaves the casualty with pain and grief.

   The weak link in the knee is almost always the ACL  -the Anterior Cruciate Ligament!  This ligament runs at an angle across the front of the knee joint. The ACL prevents the femur bone of the upper leg from overpowering the two lower leg bones and sliding beyond the natural range of motion of the knee joint.  Once the ACL ruptures, a lifetime of trouble can ensue! Many surgically reconstructed ACL joints blow out again when the athlete returns to competition.
   Men blow out their knees too. They just do it at a lower rate. Recreational athletes are less at risk due to the slower speeds involved.  Maybe that's why I never got badly injured playing beer league hockey. I only thought that I was going fast.
Why are women at greater risk for ACL tears? There are many possible reasons:
  • Hormones. Estrogen can make for more flexible joints. An overly flexible knee knee joint can be a disadvantage during a speed sport involving sudden deceleration and quick changes of direction.
  • Weak core muscles such as abdominals, lower back and glutes (rear end). 
  • Overspecialization in one sport at an early age. 
  • Muscle imbalance in which the hamstring muscles are too weak to prevent the quadriceps muscles from dominating during running movements.
  • Overly upright and erect running style. This is a cultural trait going back to the role of women carrying toddlers during the hunter/gatherer historic phase. (In Biblical time, this falls between the expulsion from Eden and the Great Flood.)
  • Anatomy. The Q angle or quadriceps angle. This is a measurement of where the upper leg meets the kneecap. For childbearing reasons women often have a wider pelvis than men. This makes for a greater Q angle. The greater the Q angle, the less stable the knee. 
  • More anatomy - knock knees. The opposite of being bowlegged. This can also be due to a wide Q angle. 
  • Sedentary lifestyle. Many teenage athletes are inactive physically except when practicing or playing their sport. They don't develop other muscles. All of the wear and tear is on the same joints. Thank the modern tech toys for that!
Are there remedies for this epidemic of ACL injuries?  There are possible actions that may help:
  • Strengthen the hamstring muscles so that they are not overpowered by the quadriceps.
  • Strengthen the core muscles of the midsection including the abdominals, glutes and lower back.
  • Improve running form. Athletes should learn to run with the butt low to the ground and relaxed hip and knee joints.
  • Jumping drills emphasizing landing with bent knees to absorb shock.
  • Play other sports or do other recreational activities to build a more balanced musculature.
  • Work on balance. Balance drills train the body's proprioceptors which adjust during movement to keep in balance.
  • Have a distinct off season from the sport.
  • Take up a sport that doesn't require speed, deceleration or change of direction. You can also give up you favorite food and replace it with sprouts - but is this really an option?
   Wait a minute! I am always on the lookout for potential opportunities for Fitness Trainers. This is one of them. Women's soccer is very big in affluent suburbs and gentrified urban areas, Why not become go to person for knee injury prevention? Young women should be encouraged to be active and participate in sports. We also don't want them to get injured!
   You will have to ensure that your credentials and knowledge levels are up to date on current knee injury prevention science. This may require extra courses and constant educational updates on ACL prevention programs. Seek out such information and check out websites such as:
 PEP Program - SMSMF
 sportsmed.org
 sportsinjuries.org/acl-injury-prevention.aspx 
American Council on Exercise
National Strength and Conditioning Association
BioMechanics with Justin Price (I highly recommend checking out his courses)
or any other sites that you may find. Don't neglect the sports science periodicals either.
    
  If you want to specialize in working with post operative knee surgery clients tread carefully.
Knee surgery survivors would be considered a special client population. To work with special populations it would be wise to have an advanced accreditation that gives you the preferred knowledge and legal protection. Knees are too fragile a joint to risk to an under qualified Fitness Trainer going beyond their scope of practice. Do it right!

   There is a current controversy in the World Cup of Soccer for Women!
The 2015 games are to be held in Canada in stadiums with artificial turf. A number of women from other national teams have filed a suit against FIFA complaining that soccer at this level must be played on grass. One of the concerns is that turf has less give and elite athlete's knees will be exposed to dangerous conditions. It will be interesting to see how this plays out.
Then again, maybe they just fear going against the Canadian soccer women and arguably the best female athlete in the world - Christine Sinclair!

Top speed! Sudden foot plant for a kick!
A recipe for a blown out knee!
Until Next Time,.......Keep Fit