Friday, March 28, 2014

SLS3 Grand Opening on 4.5.2014 from 12-5 PM

Come and celebrate with us at our NEW location - eat, drink and be merry. We will have some great specials for everyone and the first 50 customers will receive a FREE SLS3 Tech Tee.

2613 Temple Heights Dr - Ste G
Oceanside, CA 92056 

Ca Stateparks Team takes 7th at Baker to Vegas Relay

"The race itself was an exciting one to watch.  We were in third place at the half-way point trailing only perennial champions LAPD and LA Sheriff’s and creating quite a stir among             the other teams, many of whom wanted to know more about the hard working lifeguards and rangers in the bright blue socks.  What a feeling of pride!  In the latter half of the race, we engaged in an exciting back and forth duel with the CHP team which eventually edged us out for sixth place.  As our final runner came across the finish line, the race  announcer too commented on the socks, so the team presented him with a pair.  In his opening statement at the awards ceremony he held the socks up and gave State Parks a shout out in front of 4,000 law enforcement  personnel and their supporters.  Our goals for this year were ambitious but we met them and next year,  we believe we can be  even stronger as a team."

Monday, March 24, 2014

Do endurance athletes need weight training?

When done correctly, weight training will increase strength without building muscle mass.
One of the biggest misconceptions about endurance training is that there is no need for strength work. While triathlon is very much a sport that rewards slight frames, you still need to have the best possible power-to-weight ratio if you’re hoping to finish faster.
Let’s start to define what changes we can create in the muscle by separating them into two main components – metabolic and neural. Metabolic changes are those that change the muscle itself – the simplest way to think of this is that metabolic changes are likely to lead to muscle growth. Neural changes on the other hand change the muscle software. The goal of neural-focused strength training is to create a stronger link from the mind to the muscle so that it can contract faster and more forcefully.
You need three factors for muscle growth. You need a calorie surplus. A kilogram of muscle requires a surplus intake of 4,000 cals of protein – that’s one kilogram of protein, which equates to about five kilograms of steak. When was the last time you ate an extra five kilograms of steak in a week? Secondly, you need each set to last somewhere between 45 seconds and 90 seconds. If you’re doing sets of eight to 12 repetitions per set, you’re probably in this realm and it would do you some good to rethink the way you’re lifting. Finally, you need to minimize rest between sets so that total recovery is never achieved between sets. 
If you’re not doing all three of these, you won’t have to worry too much about bulking up just because you’ve started lifting weights.

The keys to developing useful strength, the kind that won’t add unnecessary bulk to your frame, are as follows:

Keep the reps low. True strength training doesn’t involve lifting higher than five reps per set. Even at that range you can start to see some metabolic changes occurring.
Keep total reps in a session low. In any given session you will probably only have about 10 good reps in you for a given exercise when training for strength. Good choices include – 2 sets of 5, 3 sets of 3, 5 sets of 2, and 6 sets of 1.
Rest a lot. As an athlete, you can feel when your muscles are tired. But there’s no way to judge neural fatigue and it can take up to five to six times longer than muscular recovery. That means that despite you only doing three reps and feeling fine 30 seconds later, you’re going to need to rest more. Additionally, the resupply of the energy system that fuels this type of training takes about three minutes too. So aim for rest periods somewhere around the three-minute mark.
 Use multi-joint lifts. The more joints involved in a lift, the better it is. The more you have to load bare, the better it is, too. From a function viewpoint, standing exercises trump all others. And steer clear of all machine exercises.

Training like this doesn’t take long. You can get incredibly productive sessions in like this in under an hour. The benefits are that they leave you fresh – because of the low number of total reps performed during a session there is little if any muscle soreness associated with true strength training.
Strength training is beneficial for hormone production and bone density among other things – but those two alone should be enough reason for people to get in the gym and start lifting for real. Don`t forget your compression socks for recovery :-)