Ask the Experts - Strength and Conditioning

Questions for Danny M O'Dell:

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1. When swimmers are tapering at the end of the season will a strength program interfere with the taper? (Refer to answer here)

2. I have a sacroiliac joint instability that causes pain in my lower back, glute and into my groin (psoas) region when I train. It is more prevalent when I conduct any training involving impact such as running or kick boxing. It has been a chronic injury initially onset after a kick boxing session conducting throws and falls. I have had numerous physio and osteo session to help alleviate the pain but this is only temporary and returns when I return to training. I am aware that I need to improve my posture and further strengthen my core although I would like to be able to continue training or return to training as soon as possible. Are you able to advise any particular exercise or set or exercises I may be able to perform to help alleviate this pain or increase the recovery rate. (Refer to answer here)

3. Dear Sir, I have got fat around my chest and under the arm, what sort of exercise would help me to get rid of it. Please elaborate. (Refer to answer here)

4. I am currently in the process of recovering from a shoulder injury (frozen shoulder) and have used a combination of exercises to strengthen my rotator cuff. I no longer have any pain and am anxious to resume my pre-injury training which mostly involved push-ups and pull-ups. However I am keen to avoid injuring myself again. Can you recommend of an intermediary program which would allow me to progressively increase my strength and allow me to eventually resume training at full intensity? (Refer to answer here)

5. I have a problem at present,I have been “into” weight lifting for 23 years, not professional or serious all the time, but have recently had shoulder injuries. Two cortisone injections two year ago in each shoulder.Since then my workout has never been as demanding.My left shouldler is sore. Worse in lateral deltoid area, sore when bench pressing, lateral raises, even when squating with 150 + Kg’s.Can you help? (Refer to answer here)

6. My children 12, 14, are both very sporty they compete at athletics, gymnastics, soccer, but their main interest is highland dancing which is very demanding as it requires stamina agility flexibility and most importantly strength in their legs to get the power in their leaps is their any specific training you would recommend? (Refer to answer here)

7. My two sons surprised me with a HOME JYM (weight & Pulley type) but no Training chart. I have tried to obtain a chart via the Internet, all I get is sales of  the same JYM, no charts. Can you help? (Refer to answer here)

8. I am a 48 year old masters swimmer.  I mostly swim freestyle but have recently tried to branch out into medley swimming as I am strong in most strokes.  I have been frustrated though, by an inability to improve in butterfly.  I seem to lack the arm strength and cannot do more than 25meters in good form.  My current training pattern is to swim 2 kilometres 4x/wk doing various sets.  I also do aerobics with weights 2x/wk.  To improve upper body strength, most days I do 2 sets of 10 push ups. Could you give me both land exercises and water recommendations to strengthen my endurance in butterfly? (Refer to answer here)

9. I am sixty years old and exercise regularly both cardio and strength. I would like to know what is the best way/exercises to shed fat and build strength, e.g. cardio or weight training or both. If weight training is recommended for building strength, how much weight, heavy, medium or light and how many reps, i.e. 8, 10 or 15 should I consider to achieve the results. (Refer to answer here)


10. I am 50 yrs of age and weigh 108 Kg, I am 1.82cm in Height my resting heart rate is still in the mid 50s. After a lifetime in the military I still keep myself what I believe to be very fit.
    I train on average 5 x a week. I usually alternate between swimming and Gym sessions consisting of weight training followed by CV (alternating sessions between elliptical cross trainer and static cycle).
    My sessions are generally of high intensity for someone of my age. I want to keep toned and carry on with strength training but I do not want to bulk out any more.
    I would appreciate some training tips as to how I can reduce the weight I lift but keep up the toning and strength training. (Refer to answer here)


11. My son has been training in archery for 2 years. He is 14, 1.7m tall and has a body weight of 60kg. His skill levels are progressing very fast except but his weakness is his strength. My question is; at his age, is it advisable for him to do weights at the gym or just body weights exercises? Please advice what types of exercise and diets he needs to develop his strength? He needs the strength to compete in the world junior shoot in India next year. I would appreciate your advice in this matter. Thanks (Refer to answer here)


12. Hi, I am a football player and body builder. I have been training in the GYM almost non stop for the past six months, and I measure my arms chest and at the end of every month to see if I am making any gains.
    In Feb I measured my Biceps at 17 and 1/2 inches. This month I measured them to be the same. My arms have not grown an inch and I have been killing them on my arm days. I was wondering if I am over working, and if I should periodically take a week off from training in order to actually further my gains? I change up my work outs and I have been making great gains in my legs shoulders and back, but my arms do not seem to grow as fast, and I have up and down weeks with my chest.
    To cut the crap I was wondering how I can have constant gains without crappy weeks and months were I don't gain an inch of mass? Also how much running can I do without burning off my gains in muscle?
    I would appreciate it if you would the take time to answer these questions, I enjoy reading your sports articles. Thanks for your time (Refer to answer here)


13. As a once or twice a year participant in senior games throwing events (shot and discus), I admittedly do not train year-round for these meets. However, I would like to do some sort of a winter routine that will begin and maintain my training cycle, and allow me to ease into the actual throwing season (May-July).
    I am moderately busy from September to May with part-time refereeing of prep-level basketball and soccer, so I maintain reasonable fitness, but I currently put in very little time toward summer throwing.
    Are there any particular daily or weekly stretches, agility drills, or lighter weightlifting routines, etc. that you might suggest to me that will accomplish my objective without requiring a huge time investment? I am not a big fan of fitness centres or gyms.  Thanks, (Refer to answer here)


14. I have a patient coming to see me for treatment for acute low back pain. (I am a chiropractor). My patient is a black belt in Brazilian jiu-jitsu and hurt his back the other day during practice. I myself have recently started taking classes and have come to really enjoy it although it is an intense workout. I am a good size guy 5"10, 220 lbs and work out with free weights a lot, but I feel that some of these smaller guys are stronger than me when we practice. I wanted to know what type of training routine would you recommend to help improve my overall strength and power, such as cleans, snatches or more dynamic exercises like walking lunges, flipping tires etc. (Refer to answer here)


15. Hello I’m a competitive 5km runner and I’m trying to better my race times; I have been increasing my protein and I have found out that I have gained around 5lbs? My clothes fit the same but I would like to lose my 5lbs because I feel heavy; I believe its muscle that I have gained but I’m wondering if this will affect my race performance; I’m 5'5-5'6" approx. and weigh around 124-125lbs; I was 120lbs in the summer. I tend to have a lot of muscle and small built. What is a good competitive weight for a female 5km runner? Will dropping weight help my race performance even if its muscle gain that I put on? Also this weight gain seems to stay the same in the mornings and in the evenings; I don’t seem to weigh less in the morning, which is strange. Any advise would be greatly appreciated because I have races coming up and I’m a little stressed over this. (Refer to answer here)


16. Dear Danny, What specific strength building routine can you recommend for off-season training for triathletes? Thanks. (Refer to answer here)
    
    
17. Hi Danny,
    This is probably a question from one of your old timer fans - of course I don't feel old at all!
    Background: I am 63 years old, and I play hard badminton for about 10 hours/week with players 20 to 30 years younger than me. They feel that my winning is due fact that I won 2 Gold medals & a Silver in the Pan Pacific Masters Games 2004, held on the Gold Coast in beautiful and extremely friendly Australia. I also play some (now infrequently) basketball with my son's school team (about 40 years younger than me), and I won a Bronze Medal in the Asia Pacific Masters Basket ball in 2000. I do watch my diet and exercise irregularly on my Total Gym, as well as some weights and skipping (irregularly).
    My problem is fat in my abdominal & Hip area. I am 172.5cm tall, weigh 85 kg, and have a waist measurement of 97.5cm.
    Please let me know what my weight and waist size should be best (Body type ecto/meso morph) and what I should do to achieve such a target.
    Thank you, (Refer to answer here)


18. I am a personal trainer with about 38 clients. I have one client that I am having problems with. We have been working together for the past 4 months and my client has lost about 45 lbs. and 12% body fat. His only problem is the lower back fat. We can't seem to get rid of it. As he says it is the only thing hanging over his jeans. What other exercise could we do? His eating is great? (Refer to answer here)


19. I have been bodybuilding for almost 9 months, and I don’t see many changes. I am 168cm tall and 60 kg, and I would like to build some muscle and to lose some fat. I am confused about the food kind of food I should be eating and what kind of diet is right for me? Somebody said that a low carbs would be suitable, but I read somewhere that you can’t build muscles and lose fat at the same time. I would like you to advise me on diet. I know that I have to change something in my training program, but there is no one to suggest how! I need your help!! (Refer to answer here)


20. I am approximately 185cm in height and 95 kilos in weight. I am currently training in order to drop my weight down to around 88-92 kilos, and so far I have received no joy. I train 4-5 times a week on a split body routine. Thus on one day I train my legs and chest, then on another day I train back and triceps and then on another day I train shoulders and biceps.
    I then repeat this regime. I am curious as to what type of foods I need to be eating, I have been told that I need to cut out carbs and increase the amount of protein I am eating if I am to achieve my goals of losing fat and gaining solid muscle. Could you please advise me as to whether this is good advice or if there is another diet which I would be better off sticking to? (Refer to answer here)