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Tips on Preventing Leg Cramps while Racing (or Training)

Posted: 20 Jul 2011 01:00 AM PDT

Last year, I wrote about Tips on Preventing Leg Cramps while Sleeping. I also covered this topic briefly in Sports and Energy Drinks: The Complete Guide (start with Part 4 and go backwards from the links).

But what about leg cramps while racing?

First, what is a leg cramp?

It's a muscle cramp with an involuntarily and forcibly contracted muscle that does not relax.

The recent number of leg cramps at the 2011 WMA in the broiler oven of Sacramento was not alarming. (See videos of Willie Gault cramping just 20 meters from the 200 meters finish line on Ken Stone's MastersTrack Blog).

Extensive heat, or exertion, or both, will lead to fluid loss and cramps which will result from an electrolyte disturbances and/or dehydration.

But is this the only cause?

Possibly not.

Muscle Excitation and Relaxation

Cramps can be caused by muscle fatigue from sports. Moreover, exercise related cramps can also stem from a malfunction in control of the muscle by the nerve, or an abnormality of neuromuscular control due to fatigue, which results in disruption of muscle coordination.

Thus, overworking will result in the nerves to fire impulses, resulting in a spasm and tighter and tighter muscles.

And runners are not alone in this category. The recent boxing fight last May between Manny Pacquiao and past-his-prime Shane Mosley was also a subject of leg cramps.

From USAToday:

After the fight, [Manny] Pacquiao revealed he was struggling with leg cramps during the fight. "I couldn’t move because my left leg got tight. It’s a problem I have been having," he said. Added trainer Freddie Roach: "He came back in the fourth round with muscle cramps in his left leg. … It was a very gutty performance in my mind because of his leg."

Decades ago, it was all about potassium preventing leg cramps. Marathon runners and Tour de France cyclers were known to munch down bananas during their race, for the extra caloric energy as well as for the potassium.

Why? When was the last time you saw a monkey get a leg cramp running a marathon or cycling? Ahh, so it must work!

Not Potassium, but Magnesium is Key

But we've come a long way with research. Victor Conte of SNAC has been studying muscle tightness and cramping of elite athletes for over 25 years. Conte quotes, "The training of explosive strength and speed athletes, such as boxers, causes retention of sodium and calcium. Both of these minerals are competitive with the absorption and utilization of magnesium. This leads to a depletion in magnesium stores.

Conte continues, "It's my opinion that many elite boxers are depleted in magnesium and that this can promote tightness and cramping. In the late 1990s, I tested the serum and red blood cell magnesium levels of over 250 NFL players. More than 70% of the players were found to be depleted in magnesium"

The end result? ZMA was born in 1988, which not only helps restore magnesium levels, but also promote a better sleep and increase in natural testosterone while sleeping. The exact formulation of ZMA is now sold through over 40 supplement companies.

Conclusion

So until you figure what is causing your leg cramps, start with proper hydration (and not only just plain water, see my Pedialyte article), proper electrolyte balance, and look into ZMA for better sleep and extra magnesium.

A couple of bananas won't hurt either, unless you are allergic to bananas. And that would be bad.

SpeedEndurance.com recommends:

Tom Tellez and Dan Pfaff Training Videos – For sprints, jumps, hurdles and throws
Complete Speed Training – General Guide for All Sports
Complete Speed Training 2 – For sprinters 55m to 400 meters
100 meter Training with Marc Mangiacotti – Excellent for High School and College coaches
800 meter Training with Scott Christensen – Excellent for High School and College coaches

How to Improve your Bench Press, Squat, and Deadlift

Posted: 19 Jul 2011 07:30 AM PDT

If you are into Powerlifting, then the name Andy Bolton comes to mind.

Even if you are interested in improving your lifts in the Bench Press, Squat, and Deadlift, then you'll love these books. Of course, improving these numbers will carry over to the Olympic lifts such as Cleans (power cleans, hang cleans, etc.)

Who The Heck Is Andy Bolton?

Andy Bolton is one of the only 6 guys in the world to Squat over 1200 pounds, the first guy to Deadlift 1008lb and he even broke the British Bench Press record.

Not only that, Andy is also an author, public speaker and strength coach. So he obviously knows what he’s talking about when it comes to technique in the 3 power events.

So to show his credentials, Andy is offering free videos and tips below to show he is the real deal.

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

How to Improve Your Bench Press

Facebook and RSS readers click here.

Here are Andy's tips to improve your Bench Press:

Force Your Shoulders Back and Down
Squeeze Your Glutes Tight
Get Your Feet Wide
Grip the Bar as Hard As You Can
Bring the Bar to Your Lower Chest/Nipple Line

He gives more tips and explanation on his private web page (found here)

How to Improve Your Squat

Facebook and RSS readers click here.

He gives more tips and explanation on his private web page (found here)

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

How to Improve Your Deadlift

Facebook and RSS readers click here.

Here are 8 tips for the Conventional Deadlift:

Wear flat-soled shoes and a belt (for your heavy sets at least)
Shins an inch from the bar and take a mixed grip
Arch your lower back, relax your upper back and keep your arms straight
Take the flex out of the bar
Initiate the pull by driving your heels into the floor
As the bar comes past the knees, drive the glutes forwards
Try to pull your shoulders behind the bar all the way to lockout
Squeeze the bar hard throughout

He gives more tips and explanation on his private web page (found here)

Special Offer (Time Limited)

Here is the link to his special 3 book offer (each book dedicated to Bench Press, Squat, and Deadlift), plus 6 extra bonuses, including:

Powerful Pull-Ups: Learn how to master what’s considered the "upper-body Squat"… and how to finally go from struggling to do a single rep, to doing sets of 12 strict pull-ups in 8 weeks or less!
12 Week Big Bench Program: the exact training program Andy used to Bench Press 754lb (British record)… and how you can use it when Benching raw for quick results
Spartan Strength Secrets: This ebook shows several Deadlift variations, including one you can do if you’re recovering from a back injury

You'll even get:

Conditioning & Recovery Workouts: Quick workouts you can do outside, at home or at the gym to improve your fitness while increasing your recovery for Squats, Bench and Deadlifts.
7 keys To Rapid Recovery: Powerful methods you can use to recover more quickly from your workouts so you stall less, eliminate soreness almost overnight and arrive fresh at the gym

>> CLICK HERE for his special 9 book offer for Bench Press, Squat, Deadlift, Pull Ups, and Recovery

This Special Offer expires Friday Midnight on July 22, 2011

So go ahead and Explode Your Squat, Bench And Deadlift!

SpeedEndurance.com recommends: