THE CONDITIONING GENIUS
Max Testa is the head of the Human Performance Department at the athlete's Mecca: TOSH, the Orthapedic Specialty Hospital in Murray. To athletes who want to be stronger, faster, more competitive and more powerful, he is the answer to a prayer.
They come to him, the speedskaters and cyclists, the runners, the Olympians; because Testa can make them better. His fame is growing, though the Italian with the endearing accent might blush to hear it.
"I just call myself a sports doctor. In the United States, it's more about injuries, but in Europe, being a sports doctor is more about performance and training," he says.
An interview with Testa is so full of information, it is hard to edit it down to one article; so this will be a two installment interview as part of Adventure Sports Weekly's new training feature.
The first part: Getting back into training.
If you've been off your workouts for a few months (or even longer), you can't just go back to the gym and pick up where you left off. You might not injure yourself with your first workout, but 'microtrauma,' minute injuries to tissue that is no longer in shape to accept the same forces, will set you up for a ligament tear or muscle injury that will keep you out of whatever game you like to play, whether it's biking or skiing.
Testa advises, "When you begin again, follow a progression. When you first begin your training, target one muscle group for one set, then do three or four or five circuits. If you don't want to waste time, and you want to get the maximum benefit from your training, you'd better go in with a plan. Know every time you go to the gym, what you want to get from that training session."
That means keeping a training journal with you as you work out. Write down the exercises, the sets and reps you intend to do before you get to the gym. That way, your workout will be planned and you will have less chance of getting distracted.
Testa says to be aware of your goal. "Are you trying to lose weight? Then you design the session into an aerobic kind of workout. If you want to focus on getting stronger, then go in with the idea that the main part of the core workout is going to be resistance."
He explains that knowing what you want from each particular workout will allow you to design it efficiently.
"The design of your session will always have some common elements. For example, the warm up is something you need all the time. You need to warm up before starting the hard part of your workout," Testa says.
He adds, "A good warm up would last 10-15 minutes to warm up your heart, lungs and joints. Work in a full range of motion so you prepare your joints. Warming up on the bike at a high cadence speeds up the blood flow, so it's a good way to prepare your heart and lungs. But you have to use your upper body, move your arms and shoulders (while on the bike) to warm up those joints. You should stretch twice, once after your warm up, and then after your workout during your cool down. If you only have time (or patience) to stretch once, do it after your workout."
If you've been off for a few months, Testa says the first priority is to regain a range of motion. "Check your joints, find out how stiff they are. Start by doing your exercises with very light weight or no weight, so you can concentrate on the technique. Proper form is essential. When the weight is so light that it doesn't challenge, it is easier to control the technique. Then do some conditioning by working at 60-70 percent of your maximum, doing two sets of 12 to 15 reps."
One other important piece of advice, Testa says, "Start increasing the effort gradually during the session. Don't do your heaviest weight at the beginning. You prepare, so if that day you are doing a strengthening workout focused on the legs, with five exercises for the legs, start with a preparatory set in the 12-15 rep range. Then start to increase the weight and decrease the reps. For strength, the final set should be three to four reps at your max weight."
NEXT WEEK: Testa gives details about: Your most neglected muscle...How to prepare for a competition...Why having your body adapt can be a bad thing...The toughest workout you can do.