Like my EAT BIG PLAY BIG notes, this is not going to be a verbatim dissertation of what we went over, but more the bullet points of things we talked about and maybe some WHYs involved. We talked about nutrition too, but because I have my notes posted from EBPB up and running, why don’t you just check them out and get the full picture of the athletic nutrition.
WHAT I MEAN BY LIFTING WEIGHTS
Big lifts – Build all over strength and power, utilizes the full bar
Barbells – Build stabilization muscles and helps support big lifts, small movements, and quick twitch.
Free Weights – Barbells and bars; your body must do the work to keep things in place
Plate/Smith Machine – Training wheels; no real accurate measure of weight. Some plate machines are useful (like the leg extension) but usually you can pass by these.
Cable Machines – The baby of free weights and plate-loaded; there is some stabilization work done here.
Free weights and cables should be used as your supplemental workouts. Like your vitamin and protein supplements, they are the extra stuff you do to support the mainline of work. They should not be your primary form of ‘weight lifting’. Mostly because you’re not really lifting weights when you do them.
WHY SHOULD YOU WEIGHT LIFT?
The easy answer is: Because you play a contact sport.
Show me one contact sport that does not require their athletes to weight lift. If your coach tells you to do dry land drills, do you question? No. You question weight lifting because it’s different and new and super difficult. The resistance to lifting in roller derby is not because it’s not helpful or proven to advance skaters – it’s because it takes more effort to do it. And, honestly, it can be intimidating.
From the physics standpoint think of this reason why you should weight lift:
If you can only squat 130 pounds, that means you can only push that much weight (approximately) into your wheels. If you have someone who is 170 pounds hitting you, but you can only respond with 130 pounds – who is going to win?
This is a very basic, crude example, but hopefully you get the point.
Why bench press? I learned during Beat Me Halfway that if you have Magnum PIMP doing truck-and-trailer with you, your arms and core better be able to hold up to the resistance he’s giving you. If he then directs you into a full-speed Screecharound, your arms and body have to be able to deal with as much power as he’s putting into you to transfer to your skates, to transfer to Screecharound to take him all the way to the line.
(and also, I was so sore the next day)
If you can push a sled with 150 pounds on it, you can push through a link giving you 100 pounds of resistance.
WHAT IS CONDITIONING?
We talked a lot about lift days verse conditioning days.
Your lift days are just that. You’re picking up heavy weight. Your conditioning days involve cardio work, particularly HIIT. This is your tire flips, your hill runs, your wind sprints, your heavy plyometrics. If you do Crossfit, those WoDs should be your conditioning days … so the extra days. WoDs every day will not build your strength the way lift days will.
WHAT DOES THIS FEEL LIKE?
Like with derby, we have to adjust to a new feeling when we start weightlifting. If you’ve done plate machines in the past, then you are not used to what it feels like to have 180# on your back, or to pick up 200#.
It feels heavy. It feels miserable sometimes. It feels like you might hurt yourself. Just like it feels when you’re doing a new advanced skill on roller skates. Like those one foot “chomps” or one foot plows.. Picking your foot up and putting it down in front of you, with your toes turned in and your knees touching? That’s terrifying! I was sure I was going to break my leg. I didn’t. And you won’t break your shit just because it feels heavy.
It’s supposed to feel heavy. That’s the point.
DO I NEED SPECIAL GEAR?
I wear knee wraps because I can feel things shift around in my right knee when I squat and it’s weird and I don’t like it. With lighter weight, you don’t need belts, wraps, wrist grips. As you start lifting, talk to people around you about the gear they have. You’ll learn when you’ll need to get a belt, or if you want to get gloves.
Wear flat shoes or no shoes. Those weird toe shoes? They actually work really well for lifting. So do Chuck Taylors. So does nothing. Just like you wouldn’t buy Bonts for your first pair of skates, you shouldn’t go buy the special fit lifting shoes before you start lifting.
WHAT ARE THE LIFTS I SHOULD DO?
No questions asked you need to do:
Lifts that I think you should incorporate:
Sumo Deadlifts (or Sumo/Russian)
WHAT SUPPLEMENTAL LIFTS SHOULD I DO?
This one is tough. It depends on your programming. Ones that I make sure I incorporate:
Hanging Leg Raise
Bent Over Row
Lat Pull Down
WAIT – HOW DO I KNOW WHAT TO DO?
Guess what? More reading for you!! What I recommend to EVERYONE is to pick up Mark Rippietoe’s “STARTING STRENGTH”. There is an app you can download called 5x5Stronglifts that will help you through the whole process.
Here’s the idea that I can pass on to you that I started with… 5×5. So you’re doing 3 lifts each day, 5 times, 5 reps. This does not include your 5 rep warm-up. When my plan was set for me, we did one lift for the upper body, one for the back, one for the legs.
I then did 1 or 2 supplemental lists each day (unless I was crazy spent). Getting someone to help you set up a training plan around your skating schedule is awesome. I had a couple people helping me along the way. And don’t be afraid to tweak your schedule as you progress. After your first four weeks, you should be in a routine, but before that it’s ok to move things around and figure out what works best for you!
Learn form on your own through the BUFF DUDES series. They’re really a great, short series of tutorials.
HOW DO I KNOW HOW MUCH TO LIFT?
Again, having a friend that knows lifting is helpful here. If you don’t, go to your gym and find the biggest dude or lady who is both strong in the upper and lower body (or ask someone at the desk of who to ask), and humbly request help.
Think of it this way: If someone came up to you at an open skate and said, “Hey you look like you know what you’re doing. I’m trying to get into roller derby, but I don’t know how to plow stop, can you watch me real quick to help me?” You’re not going to tell them to fuck off. Lifters feel the same way about their sport. I promise they’ll be nice to you.
Step one is to find your personal record (PR), also known as your one rep max (1RM).
Do not plan on doing your 5×5 during max days. You also shouldn’t try to max out multiple workouts for the same body part. For example, don’t try to max out back squat and front squat on the same day.
To max out, do your warm up weight (people can help you figure out what that would be… for me, my deadlift warm up has ALWAYS been 135#, and my squat started at 100#, bench was 45# … these are good starting points). Do 5 reps. Your buddy can help you go up in weight. Do 3 reps. Then up in weight and do 1 rep until you can’t move it. Boom. 1RM.
Plugging these maxes into your 5×5 Stronglift app will create a nice little “oh this is what I lift today” guide for you. You can contact me if you want something more specific.
SO I JUST LIFT FOREVER NOW?
Things can change up, but yes, now you just lift. In a 5×5 program, I do like incorporating a deload week either on week 5 or 6. A deload week is when you do your lifts, but at 50% of your max. It gives your body a chance to recoup.
When I first started this program, I was going up in weight for some of my lifts each week, not up for others. The stronglift app helps you with that.
Setting goals will help keep you focused and your training tight so that way you don’t get bored.
You will plateau. You will have bad days at the bar. It happens. Just like derby. Sometimes you have enough sleep, you’re hydrated, you’ve eaten enough, and you just can’t squat the bar the way you did the week before. It’s ok. It happens. Seriously.
This can be new and can be scary. Just like derby. Don’t be put off from lifting by yourself because “You don’t want to hurt yourself”. There is just as much risk for injury in this sport as others. If you play derby, you know that you can have someone there with you, you can be in the process of being coached, and you can do one thing and still hurt yourself. Don’t fear injury for the sake of fearing injury.
You are probably not going parallel on your squats. If you have never squatted before, start with BOX SQUATS. Your new gym bro can find a good box for you. It should be low enough that when you sit on it, your legs create an angle lower than 90 degrees.
Your back is going to hurt. That’s because this will be the first time you’re fully using your back for a lift. All the time I hear “Oh man, my low back hurts! I must not be deadlifting right.” Or you’re deadlifting exactly right and you’re using muscles you never have before. Your back is going to hurt.
If your back is weak, your squats will suffer. “What?? But squats are a leg lift!” Yes, but the bar is on your back. So if you can’t support the bar, you can’t squat it. It’s possible that your squats may be lighter than what your legs can handle at first, because your back is not strong enough.
RECORD YOURSELF SO YOU CAN SELF-CRITIQUE AND GET NOTES FROM FRIENDS. It seems super narcissistic, but you can correct between sets sometimes! You can send the video to your friends from around the country and say “Hey is this parallel?” or “what am I doing wrong?”
When you’re lifting, EYES UP HIGH! Pick a spot towards the ceiling, look at it. Do not look side to side. Keep your weight on your heels, you should be able to wiggle your toes.
I think that’s about it!
Drop me a line if you want some extra help or have other questions about setting up your program. Your offseason program is going to be different than your in-season program, so I can help you with that stuff too. When in doubt, read books! 531, Beyond 531, and Starting Strength are the ones that have been recommended to me. Drop me a message at DerbyAmerica@gmail.com with questions or if you have anything you want me to address.
Living in a house with powerlifters and bodybuilders, and going to a ‘sweat on the walls’ gym has opened my eyes about training in the last eight months. Not just training for personal gains, but the way roller derby, as a sport trains itself on the track and off. There have been many conversations breaking down the conventions of training in roller derby, and comparing to the conventions of other sports.
Along with rhetoric, I have seen my own progress jump dramatically since beginning a 5×5 powerlifting scheme. I was able to track a noticeable difference in a new league from January (first practices) to May (home team champs), and for me the proof is in the pudding.
We are a new sport. We’re still trying to figure out how to play the game, much less how to train for it. I’ve noticed some habits and some structure about our training process that is not helping us improve ourselves and will not help the sport as we pass it on to our daughters and sons. I wanted to share some things, quickly, that I have been pondering. I’ll be doing expanded writings and I am restructuring the training book I was writing to reflect these new insights.
I think I’m going to get a lot of finger waving at the end of this article. We, as a community, have not be super stoked to hear that we may need to change things. We certainly don’t like hearing that there are ways outside of our league to look at training, business, or the basics of derby. Trust me. I have seen the wrath of derby girls faced with change. However, here I go again, putting my ‘radical’ ideas out there. Feel free to post at the bottom how much you disagree with everything. 😀
When looking at our history, I believe the protocol of training today is largely based on what the women of 2008-2010 did for their own training. Stick with me on this one: This is when the sport started to boom. Suddenly, women of all ages and skills were coming into a rapidly evolving sport. At this time, the average age of the derby skater was PROBABLY between 28-32 years old.
Many of these women had never played a sport before; their way to train to improve was to simply skate more (and that definitely has to be considered in a training plan when you have no experience on roller skates). Some of us caught on that we needed better fitness in order to compete with the women who already had a few years jump on us. This led many of skaters to begin using that derby buzz word: Cross training.
Most of us didn’t know what cross training really meant, or how to approach off skates training for roller derby. So this misconstrued system of Insanity training, land drills, and long distance running started cropping up as part of our system of preparation for bouts.
This brings up my first point:
We need to stop training for fitness
Most of the derby skaters I meet do their ‘cross training’ in the form of high fitness workouts (CrossFit WoDs 4x a week, P90X, elliptical training, Zumba, hours of yoga). Ok, before you get angry let me explain where I’m coming from:
If you are skating 3 times a week at practice, and then going to the gym and doing 2-4 days a week of high cardio work, you are really just burning muscle (and some fat) and [if you’re eating right] getting cut muscles. To look cut is rad, but does not help your explosive power or your recovery from one burst of power in a jam to the next (and it certainly does not help when you get slammed by that 200# blocker looking to take your legs out). Elliptical training does not help prevent bone injury. P90X won’t help you break a wall.
Training like you’re trying to lose the Freshman Forty is not the way you should train for roller derby to be successful in the long term. Training in a way that is purely fun or aligns with your social conventions does not make you better at any sport. These workouts that we’re talking about should be done as secondary conditioning and accessory work. They should not be your primary source of training off skates.
We need to redefine ‘beauty’ within our sport
Oh yea, roller derby loves say that “every shape is beautiful.” Our at home ‘lose weight’ training mentality shows that we are more generally more concerned with 6 pack abs and long, lean limbs than any of us realize. We are fighting the conventions of beauty, especially those of us over 30; we get easily concerned with the myth of a slowing metabolism and how our younger team mates, or the folks at the pool of ECDX will view us. We are more concerned with society’s vision of beauty than we are with what it means to be strong and at low risk for injury in a contact sport (ie having some cushion and mass).
And it’s not just women. Men are not safe from these social norms of beauty and sex, and I have many friends that end up questioning themselves over it, regardless of their strength or abilities.
At RollerCon, there was a very short challenge bout with shirtless men: Magic Mike v Chippendales. On social media sites, admittedly, I was part of the sexist storm of commenters. (One, it’s fun. Two, men in our sport is still pretty new. As a derby-obsessed, straight, single woman of not as many years – it’s nice to be able to turn the male gaze away from the sexy derby girls in fishnets and pigtails and put the female gaze on the shirtless men sweating and hitting each other.)
Side note: I was just excited to see an all-male challenge bout. The shirt off thing was just an added bonus.
Leading up to it, I had several men contact me asking if there was any way to adjust their fitness or nutrition to get better abs in the couple weeks leading up to RC. (I had to disappoint them and say, “unless you want to do some drastic changes and not drink before the bout, there’s no magic pill to shed all the fat in a week”) After the bout, I was asked a question by a skater who is arguably one of the top 5 male skaters in the world: “Did I look gross out there? You know, with my shirt off.”
**Mouth Gaping Open**
First of all – do you know who you are? Are you sure? Secondly, yes, you look great! (I was trying NOT to look too much, actually. I know many women who did NOT restrain themselves.) I wanted to yell at him: “You may not have the photoshop-crafted abs of an Ambercrombie ad, but that’s ok. Know why? DO YOU KNOW WHO YOU ARE?” Seriously! That bout was sexy in every way, but mostly because highly skilled men were playing roller derby. They could have been playing in parkas and it would have been an amazing bout (though you’d probably have to burn the parkas afterwards due to all the sweat).
We need to release the ideals of Western beauty and embrace the awesome of each of us. If you’re skinny: fantastic! If you’re not: fantastic! If you’re jacked naturally: great! If you have skinny arms: that’s cool! Now let’s lift some heavy shit, flip some tires, put on our skates, and hit each other without worrying about being judged by our team mates about our body.
I have written about this before. It’s a struggle for me big time. I’m single in a growingly co-ed sport. I also powerlift. I am trying to be highly competitive at roller derby. I had the internal conflict months before RollerCon: do I want to look awesome in my bathing suit, or do I want to be able to get past Tink on the track?
There was a moment where I thought to myself, “Oh wait.. it is hella sexy to be able to get past Tink on the track. So, in theory, if I accomplish THAT, I will look AMAZING in my two piece, because it’ll be ME.” (At least that’s what I keep telling myself)
When I really think about it, beauty conventions vs training modes may be our biggest adversary.
We need to start training for a contact sport
No football player is doing 5000 burpees to prep for the season. No rugby player is only doing yoga to prepare for the pitch. No hockey player is trying to cut to a ridiculous body fat percentage mid-season. Roller derby is a brutal, physical sport. We need our training to reflect that physicality and hardness.
Like any other sport, there are a variety of pieces to the training puzzle. I am not implying that anyone should cut their WoDs, or their yoga, or their P90X completely. To be successful, the incorporation of weight training and conditioning must be included in our system of norms as the primary ‘cross training’ piece, with the other stuff as accessory work. We need to train for strength, not weight loss.
Side note: Many skaters come in, as I had said, with no athletic background. Many come in overweight and out of shape. For many skaters, fat loss does need to be a part of their training consideration. Too much weight in a roller sport means extra strain on knees and hips, and the higher probability of injury. However, let’s not get obsessed with getting from 23% body fat to 19% body fat [like I was].
“The improvement of performance in athletics over the past few years has been phenomenal. For example, twenty years ago the average football lineman weighed 250 pounds and ran a 5.2-second 40-yard dash. This was considered to be nearing the genetic limit for a player. Now running backs that weigh what the lineman used to weigh are running 4.4-second 40-yard dashes! Strength training has made the single, most positive contribution to this type of improvement. Today strength training influences every athletic program in the country, no matter what the sport – male or female. Athletes now find it necessary to lift weights and participate in conditioning programs to better prepare themselves for the competitive rigors of the athletic season.
Just a short time ago, most coaches thought that strength training would cause athletes to become muscle-bound and would be counterproductive to good technique. Now it has been proven that athletic performance depends either directly or indirectly on qualities of muscular strength. We must remember that strength builds the foundation for ALL other athletic qualities. For example, if you do not possess great relative body strength (strength in relation to your body weight), you will never be able to run fast. This is due to the fact that all aspects of proper running technique require high levels of muscular strength. In other words, if you can’t achieve the proper knee drive, arm swing, posture and push-off, you can’t be fast.” (DeFranco)
You call it extreme, I call it “what it feels like 185# on my back”
Let’s be real honest here: Weight training isn’t fun. It’s fun when it’s over. It’s fun when you successfully lock out twice your body weight on deadlift the first time. It is fun when your friends tell you that your arms are awesome (Your derby friends will say this, of course. Your lifter friends will comment about the improvement, but will never imply that you are at the pinnacle of your journey). Not every hockey player likes to lift weights, but they do it because it is necessary for improvement. Every player of every competitive sport lifts weights because it is necessary.
“But Khaos! We’re on roller skates. Look at how successful all the speed skaters are in our game. They don’t lift weights. If we just spend more time on our skates, we’ll be successful.”
“Weight training for speed skaters is not all that different from what you see in other athlete strength programs. The key for skaters is to build up strong legs and core. They also put quite a bit of emphasis on balance.As for the legs, squats of several varieties are important, as are leg extensions and hamstring curls (and so much more). The upper body work is also important and typically includes a tremendous amount of midline work. It is typical to see these athletes utilize some basic strength programming including supersets and dropsets in different capacities and arrangements.” Read the whole article here (it’s got a lot of good training tips in it!!) (Chasey)
Also, can I make a note that the top men’s team in the world, Your Mom, does not spend all THAT much time on their skates? They don’t have to train their skaters how to do crossovers, they can do that on their own time (and I’m talking the none speed skaters too, folks). And Gotham? They have weights in their warehouse so they can make weight training part of the weekly program. The focus is more on the strategy, the training, the understanding of the game than it is on using practice time to go over 360 turns.
We need to properly warm-up and cool down for practice time
A 2 minute dynamic stretch is not enough to get our bodies primed for the hell we put it through on roller skates. We are not teaching our new skaters how properly warm up before activity and subjecting all of us to the probability of injury. On the other side, it is rare that I have been a part of a practice of any league that has a proper cool down.
When I was with Harrisburg Area Roller Derby, we had an amazing volunteer who was dubbed Full Commando. He was our Yogi. At the end of each practice, we would spend 15 minutes doing yoga designed to bring down our heart rate, stretch us out, prep us for bed (Harrisburg practices ended at 11:30p), and prevented future injury. When our sister-in-arms, Stella Stitc’Her broke just above her ankle, she had minimal ligament damage. She told us that the doctor had attributed to the flexibility developed through skating and yoga at the end of practice.
We need to understand that sometimes, less is more
I came from the P90X-obsessed mentality of “If I’m not wasted at the end of my workout than it wasn’t a good workout”. I have come to learn that you can put in excellent work, and an appropriate amount of excellent, hard, teeth-grinding work … and sometimes you feel like you have more to give at the end of the workout. And that’s ok. In theory, everyone should be running a specific program (do what the numbers on the sheet tell you – don’t make it up as you go). Programs are designed for certain things on certain days. Deload weeks in weight training may be boring, but they allow your body to rest so that you can perform stronger the following week.
This also touches on the subject of CrossFit. Those of us who have done work in a CF box may have the thought ingrained that you have to go until failure. True progress does not [always] require that. Look, imam just leave this editorial (written by a certified CrossFit coach) RIGHT HERE about the “keep going” culture created in CF gyms. There should be pain and struggle and a question as to whether you’ll finish your rep, but having been lifting for a while now – that last set of 10 pause squats feels SIGNIFICANTLY different than that last 5 minutes of “Super” Angie.
If I didn’t get enough people riled with that section, let’s see if I can stir the pot with:
We need to restructure our season
And in turn, how our rankings are created. Have you ever encountered any sport where athletes train 11 months out of the year?
Roller derby athletes do not have the benefit of the pre-season/season/post-season/off-season structure that other sports have firmly in place, that determine their intensity and type of training. Derby is forced to ignore the season and mash all of their training, as best as possible, into each week of the year.
Strictly home team players are the only ones that [seem] to get any kind of break from gameplay, but it is the travel team skaters that you want to be fresh. January through June is when most travel teams smush most of their game play into, right?
But now with the new WFTDA rankings, more all-star teams are pushing their seasons later into the fall to be sure they maximize the equation in place currently. Plus, if you do make a divisional tournament, your now have an extra 3 game week of intense play put onto the end of your season [a month or two later]. If you make champs, you again have another intense weekend ahead. If you play on a home team (which most leagues require of their travel teams), then you have extra competitions layered into your already intense season.
Men are running into this too. The MRDA ranking system is still shaking out its bugs, and as of right now the majority of rankings come from the January – June season. However, July and August are the months where you get your final shot to break that Top 8 for champs. There are teams playing tournaments into these months for a shot to increase their rank. Then? They won’t play until October.
From what I understand, USARS has a similar schedule for their championships. Oh, which some flat track teams have been participating in. Add one more piece of your season in. Then there are also the extra tournaments…
The last couple years we have another element to think about: mash-up teams. All-Star mash-up games and tournaments are being placed in the only off season that organizers can find: the winter. This means that players on your top tier are never resting. Their only chance for a recovery period is if they actually injure themselves.
This is a real problem. This is seriously going to hinder our sport from achieving maximum levels of top competition. We are destroying our athletes. This needs to seriously be taken into consideration. We are the only sport I have found where ranking competition can (and does) take place in any month of the year.
Recently, I took a couple weeks off to start to heal up my ankle. I skated a scrimmage here or there, but really nothing major. I was concerned about getting to RollerCon and having no idea what I was doing. They say you lose it a bit as you stay away from the sport. You know what actually happened? 7 out 9 bouts I felt on top of my game like never before. Coincidence? Maybe. Rested? Definitely.
SUBTOPIC: Rest is cool
In general, derby doesn’t like to rest. #NoRest. But recovery in your weekly routine is critical for healing, progress, and injury prevention. Teams that play a 4 game event on Saturday/Sunday and then turn up for practice on Monday BECAUSE IT’S REQUIRED are at a greater risk for injury. Your muscles need to a chance to rebuild after a game. Teams really need to look at their practice schedule and include ‘deload’ time before a game (like not scrimmaging), and recovery time right after a game (like canceling practice or doing a couple days of non-contact, lighter skills, and team work basics).
We need to stop encouraging a culture where unhealthy eating is cool
That’s great that you got cheese fries and a beer after practice. It won’t help you recover. That’s awesome that you’re taunting your friend who is drinking her shake for the first time that you’re eating a burger while they’re trying to limit saturated fat. You’re making her feel bad for a healthy decision just because you don’t want to make it.
Not everyone is going to be into eating like an athlete, and I understand that. But can we please stop this culture of “Doesn’t bending over for a cupcake count as a squat?” No. It doesn’t. It’s fine that you don’t want to be at the peak of your game, but don’t mock others for their athletic nutrition. And if you do mock? Don’t be offended when they lap you during cardio, start getting more play time on the team, or transfer to a better league because the current league has encouraged the bully culture.
The sad thing is that it’s usually our friends making the jokes. They think their being funny. It’s not funny.
One more thing to make me unpopular… our AFTER PARTIES. Can we please talk about not encouraging our athletes to drink copious amounts of alcohol, while providing fried bits of vegetable-like substances, and dinner rolls? Can we talk about an after party that is for the fans, not for the athletes so much? You can try and tell me (and yourself) all you want that beer is a fine post recovery drink, but guess what? It isn’t. Plain. Simple. It doesn’t count. Here’s a short read for you.
Ok, this blog ended up being WAY longer than intended, but I needed to start putting these things out to the universe. I feel very strongly about starting this health and strength revolution, and I’m glad to know I do have some other people on my side. For our sport to get to the next level of athleticism, and to be one step closer to professional play, we must take a hard look at our training: How it is structured, why it is structured that way, the culture that supports/negates it, and our behavior to our fellow skaters. We need to put these things on the table within each league so that, one by one, we can revolutionize roller derby for the betterment of the sport and our athletes.
My name is Merry Khaos, I am a member of DNA Coaching and a health and wellness coach with Derbalife. We are currently booking boot camps for the next 15 months. Send me an e-mail at DerbyAmerica@gmail.com to get the ball rolling on having us come to your league. Want to incorporate a “how to train for roller derby” day? Let’s do it! I am also available to help you piece together a nutrition plan and training schedule so you can smash through your goals. Let’s work hard together!