Monday, October 13, 2008

Top 100 Sports Training and Nutrition Tips, #1

My next 10 blog posts will cover fitness and nutrition tips for athletes......I'll start with a general framework in this article and go into more detail in the next 9 articles:

1. Prevent Injuries and Burnout - This is the number one goal of sports fitness training! Every serious athlete needs to be involved in a comprehensive training program to prevent injuries and burnout.

2. Stabilization Training (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.

3. Strength Training (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.

4. Power Training (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.

5. Multi-Planar - You should train your body in all 3 planes of motion because athletic movements occur in all planes (sagittal, frontal, transverse).

6. Multi-Joint - Make maximum use of compound exercises like bench press, squats and lunges.

7. Proprioceptively Enriched - Exercises should have high neural demand to improve dynamic balance.

8. Sport-Specific - Training exercises should mirror the movements your sport.

9. Muscle Contraction Spectrum - You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).

10. Contraction Velocity Spectrum - You must train at different speeds to mimic the actions in your sport.

See ya tomorrow for part 2 of this series!

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!

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Mark Dilworth, BA, PES
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