Recovery Time After Workouts And Games Is Critical

I was listening to an interview of a professional football player the other night....one question was this: "How do you keep your body prepared to meet the demands of your physical sport?" He said, "I get massages after every practice and game and I get as much rest as I can between workouts, games and practices."

This man performs at the elite level of the football profession---The National Football League! He is basically saying that recovery is just as important as the workouts or games. Recovery also includes getting the necessary nutrition for your body to rebuild itself stronger.

You can also do self massage with self myofascial release with foam rolls (SMFR). SMFR is like getting a massage.

The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.

Train hard and smart (recover)!

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Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Improve Your Playing Speed With Smart Training

If you thought you needed to "run with high knees" to increase your speed, then you need to download "Sports Fitness Hut's Speed Training For Athletes" eBook!

If you didn't know that inadequate core strength is one of the major reasons you slow down when you're tired, then download this eBook! And, guess what? You don't have to be the fastest person in the 100 meter sprint to win the race. These are just a few pointers you can read about in my eBook!

Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.

You can also download my companion eBooks on this same page to help your overall sports fitness training.

These eBooks are great tools for coaches, parents, athletes and exercisers!

Train hard and smart!

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Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Happy Holidays From Sports Fitness Hut!

I hope the remainder of your holiday season is restful and happy! I will continue to provide sports fitness information that will help you reach your sports fitness goals. Thanks for continuing to visit Sports Fitness Hut!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Nutrition During Your Weight Training Workout

If you are trying to build muscle to improve your game on the field, pre- and post-workout nutrition is very important.

According to new research, intra-workout nutrition (during your workout) also helps you to build muscle faster. The biggest problem that I see in middle school and high school athletes is inadequate overall eating habits. You can't be an elite athlete without giving your body the right fuel. These bad eating habits often follow you to your college team.

Your intra-workout nutrition could consist of a protein/carbohydrate drink that you sip during your workout.

Train hard and smart!

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

5 Ways To Improve Playing Speed

There is alot written and said about improving playing speed. No matter what sport you play, there are only 5 ways to improve playing speed:



1.Starting ability is critical. You can improve starting ability by practicing starts from 3-point, 4-point, standing and moving positions. At this point, it is important to accelerate to maximum speed (or as close as possible).

2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.

3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power." When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.

4. Improve your speed endurance. Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints.

5. Improve your running mechanics. You should practice running mechanics every day.

Train hard and smart!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Adjust Lunges and Step Ups To Strengthen Hamstrings

I will always stress strengthening and conditioning your hamstrings.....it is one injury that you want to avoid. Hamstring injuries can derail your whole season because just when you think the "hammy is healed," you "tweak it" again.



Lunges and step ups are strength exercises that you should be doing as an athlete. These exercises use the same pathways that it takes to run. Make these small adjustments when you do these exercises to work your hamstrings more and quadriceps less:

1. When doing the lunge exercise, step out further and your hamstrings will be worked more. A small step works your quadriceps more. Most people have adequate quadriceps strength and inadequate hamstring strength. Dominant quadriceps and weak hamstrings can lead to serious injuries such as knee ACL tears.

2. A higher step used for the step up exercise will work your hamstrings more. Your step platform or bench should be at least knee high.

Making small changes to your exercise technique can make a big difference! Try these techniques the next time you do lunges or step ups!

Do you need help with meal planning? Don't wait until January to do something about your eating habits! Start taking steps now!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Build Muscle Mass With Sports Fitness Hut's Training!

Want to gain 12 pounds of lean mass in 8 weeks? Just do what Jordan did (#23---a middle school athlete)! Use Sports Fitness Hut's Fat Blaster Athletic Power Training System!



Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

We all want that body! What body, you ask? That cut, ripped, lean, toned, etc. body! There are many different words for it and we want varying degrees of that body type. Bodybuilders are probably the most extreme when it comes to "getting cut" for competition. Athletes need the lean body type to compete at a high level. Others want the lean body type because it looks good. For everyone, the lean body type will bring good health which is the most important thing!

At My Fitness Hut (includes Her Fitness Hut and Sports Fitness Hut), I have designed all of my exercise programs based on a Fat Blaster Athletic Training System. Why? Here are the reasons:

1) There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Just look at an athlete's body.

There are varying degrees of athletic training---some techniques are more intense than others. I TAILOR THE PROGRAM TO YOUR SPORT AND FITNESS LEVEL.

2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.

3) Forget about weight loss/gain and concentrate on FAT LOSS. Building lean muscle mass will BURN THE FAT and permanently SPEED UP YOUR METABOLISM. The weight loss or gain will take care of itself. And you will be a better athlete. You could say Your Fitness Hut. It is about YOU and what YOU REALLY WANT! Don't let fear stop you from reaching your sports fitness goals!

4) It doesn't require marathon training sessions. We all have a tight schedule. No training session last longer than 1 hour and some sessions are as short as 30 minutes.

Don't wait until January to do something about your eating habits! Start taking steps now!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Shoulder Impingement Syndrome and Treatment

Shoulder Impingement Syndrome is caused by the excessive squeezing or rubbing of the rotator cuff and shoulder blade.

The pain is a result of an inflamed bursa sac over the rotator cuff, and/or inflammation of the rotator cuff tendons, and/or calcium deposits in tendons due to wear and tear. Shoulder impingement syndrome can lead to a torn rotator cuff.



Shoulder Impingement Syndrome needs to be treated---usually with anti-inflammatory medicines such as ibuprofen or naproxen.

You must consistently take the medication for about eight weeks for it to be effective. Taking anti-inflammatory medications for a short period of time will treat the pain, but it will not treat the problem and symptoms will come back. You may have to try different medications to see which one will work for you.

Daily stretching in warm water will also help. You should try to reach your thumb up and behind your back. Rest is critical---so no baseball throwing/pitching, playing tennis or lacrosse. Also, don't do any activity where your elbow moves above shoulder level.

For most athletes, medication, stretching exercises and rest will do the trick.

If the symptoms do not go away after using anti-inflammatory medicines, your doctor might give you a cortisone-type injection. Cortisone is a very potent anti-inflammatory medication which can weaken muscles and tendons.

So, it should be used only in serious situations. Many times, professional athletes will take cortisone injections to "play through the pain" during the season (to temporarily put off needed surgery).

Your doctor might also perform an MRI or arthrogram to check for a rotator cuff tear. If the rotator cuff is torn, surgery will probably be needed to repair it.

Train hard and smart!

Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Improve Hamstring Range of Motion With PNF Stretching

As an athlete, it is critical that you constantly strengthen and condition your hamstrings. Besides being part of your "power center," hamstring injuries are some of the most nagging injuries for athletes. Its best to prevent hamstring injuries.

Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques.

This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.

The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.



Train hard and smart!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Run Faster Using This One Technique, 7

Running speed is critical in many sports....some are born with more speed than others...One fact is true: you can improve your running speed no matter who you are!

The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day! Strengthening your body (core included) will also help make you faster.

Core training is critical for improving your running speed. Here are the basics:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

You can start at the highest level of core stabilization training that you can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:



Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:



Train hard and smart!

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Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Improve Power and Speed With Sprinter's Power Step Ups

Are you looking for more ways to challenge yourself and improve your power and speed? I have a great exercise for you: Sprinter's Power Step Ups. Do this exercise full speed.



1. Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.

2. Alternate your feet on and off the bench or platform (you will be sprinting in place).

3. Explosively drive your knees up and pump your arms as fast as possible. Each set should be 20-30 seconds.

4. Do this exercise with correct running mechanics.

Train hard and smart!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Things You Can Do Everyday To Improve Running Speed

If you want to run a faster 40 yard dash, you need to work at it on a daily basis....it doesn't have to be complicated workouts, just simple things like:



1. Starting and acceleration speed is critical in the forty yard dash.

2. Work on your running mechanics every day. Wasted motion and bad running technique will stop you from improving.

3. Strengthen and condition your hips, glutes, thighs and hamstrings. These groups make up your athletic "power center."

4. Keep your hips loose and flexible by doing exercises like leg swings. Tight hip flexors will cause problems to other areas such as the glutes.

5. "Powerize" your running with exercises like power step ups and squat jumps. Other single leg exercises like lunges are great because single leg exercises use the same pathways that it takes to run.

6. Run fast! You get faster by training fast.

7. Make squats, deadlifts, good mornings, glute/ham drops and hang cleans regular exercises in your routine.

8. Strengthen your core every day. Exercises like planks, side planks and bridges can be done every day. A strong core is important for speed endurance.

If you will do these simple things on a regular basis, your running speed will improve. You will probably need the help of a professional trainer to make sure you are doing things right. If so, give me a call or email.

Train hard and smart!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

How's Offseason Baseball Training Going?

I live near Austin, TX (home of the Texas Longhorns)....the Orangebloods really, really, really hate those OU Sooners......we need a playoff! I want to see the top 4-6 teams play each other to decide the NCAA football championship (and not polls and computer geeks)!.....anyway.....

Hopefully, you are going strong with your offseason baseball training. The offseason is the time to make big improvements in strength, power and speed. If you wait until 2-3 weeks before the season starts or during the season, it is too late.



If you don't have foundational strength and stability then that's where your training would start. You should not progress to more risky sport specific training exercises until you build your foundation.

During the offseason, you have adequate time to strength train and recover. Maximal strength is not the goal here. The baseball player's objective is to achieve adequate core strength and limb strength to aid in training for sport-specific power.

So, forget about lifting as much weight as you can (i.e., one-rep max) and concentrate on building full body strength and conditioning.

Exercises such as dumbbell bench press, squats, step-ups, rows, shoulder press, lunges, etc. are used. Also, every baseball player needs a strong shoulder/rotator cuff of the throwing arm. There are a series of exercises designed to strengthen and stabilize this area.

As for muscle growth, you will need a certain amount of muscle growth but not so much as to inhibit playing the game with fluidity. Power is more important to achieve.

Rate-of-force production or power (how fast your muscles can produce force) is one the best physical predictors of success in baseball and sports in general.

Power is achieved by performing resistance and plyometric exercises at maximum effort. This type of training has great potential for injuries. So, it is imperative that you have adequate core and body strength before starting power training.

The speed demands of baseball are: starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance.

Most explosive movements occur after some other movement (swinging, sliding, etc.). Maximum velocity is rarely reached except in the case of hitting a triple, inside-the-park homerun or running down a long fly ball. Therefore, starting ability, acceleration and lateral speed should be emphasized during speed training.

Long distance running for position players should be limited. Too much long distance running decreases speed. You must train fast in order to get faster. A better alternative would be to do high intensity interval cardio training.

This type of cardio training would consist of rotating sprints and walking/jogging. A good example would be to sprint for 30 seconds and walk or jog for 1 minute. Do this rotation for 20 minutes. This type of cardio training has been proven to produce superior heart health and fat burning results.

Train hard and smart!

Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs