Have a great Thanksgiving holiday with family and friends! Thanks for reading my blog and commenting on articles (both public and private)....all the best to you this holiday season!
Mark Dilworth, BA, PES, CPT
Thursday, November 27, 2008
Wednesday, November 26, 2008
More Work For Your Hamstrings--Reverse Hamstring Curls
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!
I regularly talk about strengthening and conditioning your hamstrings (and hips/glutes) because hamstring injuries are hard to recover from....just when you think "the hammy injury" is healed, you "tweak it" again!
So, prevention of hamstring injuries is the best practice. As an athlete, you won't be very successful if you have "bad hamstrings." Read this post for more information on hamstring injuries.
Reverse Hamstring Curls is one of the best bodyweight hamstring exercises (glute/ham raises also).
1. Make sure your hamstrings are thoroughly warmed up before doing this exercise.
2. Start by securing the back of your feet/calves under a bench and bend your knees at a 90 degree angle. Your torso should be upright. Grab a weight bar or other secure stick and put one end on the floor about 4 feet in front of you (advanced versions of this exercise would be done without a stick or by holding a weighted plate against your chest).
3. Lean forward slowly using the bar or stick for support. Lower yourself to almost parallel to the floor.
4. Contract your glutes and flex your hamstrings to pull yourself back up to the starting position. Keep your torso straight and your head in line with your torso throughout the exercise. You want your hamstrings to do the work and not your arms.
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
I regularly talk about strengthening and conditioning your hamstrings (and hips/glutes) because hamstring injuries are hard to recover from....just when you think "the hammy injury" is healed, you "tweak it" again!
So, prevention of hamstring injuries is the best practice. As an athlete, you won't be very successful if you have "bad hamstrings." Read this post for more information on hamstring injuries.
Reverse Hamstring Curls is one of the best bodyweight hamstring exercises (glute/ham raises also).
1. Make sure your hamstrings are thoroughly warmed up before doing this exercise.
2. Start by securing the back of your feet/calves under a bench and bend your knees at a 90 degree angle. Your torso should be upright. Grab a weight bar or other secure stick and put one end on the floor about 4 feet in front of you (advanced versions of this exercise would be done without a stick or by holding a weighted plate against your chest).
3. Lean forward slowly using the bar or stick for support. Lower yourself to almost parallel to the floor.
4. Contract your glutes and flex your hamstrings to pull yourself back up to the starting position. Keep your torso straight and your head in line with your torso throughout the exercise. You want your hamstrings to do the work and not your arms.
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
Tuesday, November 25, 2008
Improve Leg Power For Your Sport
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!
I was watching NFL highlights on ESPN Sports Center last night and I saw a touchdown run by Adrian Peterson.....besides being fast, I saw something else during his run to paydirt---extreme explosion and acceleration in relation to the players trying to tackle him. They didn't have a chance once he exploded.
Every athlete can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.
Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).
How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.
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
I was watching NFL highlights on ESPN Sports Center last night and I saw a touchdown run by Adrian Peterson.....besides being fast, I saw something else during his run to paydirt---extreme explosion and acceleration in relation to the players trying to tackle him. They didn't have a chance once he exploded.
Every athlete can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.
Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).
How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.
It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.
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
Monday, November 24, 2008
Blast The Body Fat, Become A Better Player
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!
Get used to seeing these 2 sentences! I am seeing too many "fat athletes" on every level of competition--from the professional ranks to the kid ranks! If you want to be your best at your sport(s), you need to control your body fat.
The best way to burn body fat is to increase lean mass (including muscle mass) through regular weight training (including power and bodyweight exercises). Body composition is the key to peak athletic performance.
Stated another way, how much lean mass does your body have in relation to fat mass. One major athletic goal should always be to decrease fat mass to an acceptable level for your sport.
Have you ever seen an overfat athlete who was performing her or his sport at a high level. That same athlete would perform at an even higher level if her or his body fat was at an acceptable level for athletes. Acceptable levels of body fat for athletes are as follows: Women 14-20%, Men 6-13%.
Some athletic positions, like a catcher in baseball, might require a little more body fat (like 10% instead of 8%). Whereas a swimmer would need less body fat. The point is this: if you are serious about your athletic performance, being overfat will not help you achieve your highest athletic potential.
Blast the body fat and become a better player!
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
Get used to seeing these 2 sentences! I am seeing too many "fat athletes" on every level of competition--from the professional ranks to the kid ranks! If you want to be your best at your sport(s), you need to control your body fat.
The best way to burn body fat is to increase lean mass (including muscle mass) through regular weight training (including power and bodyweight exercises). Body composition is the key to peak athletic performance.
Stated another way, how much lean mass does your body have in relation to fat mass. One major athletic goal should always be to decrease fat mass to an acceptable level for your sport.
Have you ever seen an overfat athlete who was performing her or his sport at a high level. That same athlete would perform at an even higher level if her or his body fat was at an acceptable level for athletes. Acceptable levels of body fat for athletes are as follows: Women 14-20%, Men 6-13%.
Some athletic positions, like a catcher in baseball, might require a little more body fat (like 10% instead of 8%). Whereas a swimmer would need less body fat. The point is this: if you are serious about your athletic performance, being overfat will not help you achieve your highest athletic potential.
Blast the body fat and become a better player!
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
Friday, November 21, 2008
Basketball Training: Medicine Ball Squat Jump-To-Pass
I grew up in a town with a basketball dynasty (16 big-school state championships--Hobbs, NM)....One of the trademarks of those teams was that they could pass the ball with such precision and quickness....it was not uncommon for a player to get the rebound, make the outlet pass, two more passes and two points---the ball never touched the floor! The Hobbs Eagles are a run-and-gun offensive and full-court-press defensive team. I believe they still hold the national high school record for points averaged in a season---114.6 points per game (look it up)....
Any way, a good power exercise for basketball players is the medicine ball squat jump-to-pass. This exercise is done full speed.
1. Start in an athletic stance (feet slightly wider than shoulder width) with the medicine ball at your chest.
2. Squat and jump as high as you can, extending the medicine ball over your head (like getting a rebound off the backboard).
3. As soon as you land, pass the ball with explosion but under control. Land soft, knees slightly bent and shoulders slightly leaned forward. The knees should also be in line with the toes when landing. Risk of injury is greater when the knees "cave in" or rotate outward. Practice good jumping and landing techniques before doing this exercise at full speed.
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
Any way, a good power exercise for basketball players is the medicine ball squat jump-to-pass. This exercise is done full speed.
1. Start in an athletic stance (feet slightly wider than shoulder width) with the medicine ball at your chest.
2. Squat and jump as high as you can, extending the medicine ball over your head (like getting a rebound off the backboard).
3. As soon as you land, pass the ball with explosion but under control. Land soft, knees slightly bent and shoulders slightly leaned forward. The knees should also be in line with the toes when landing. Risk of injury is greater when the knees "cave in" or rotate outward. Practice good jumping and landing techniques before doing this exercise at full speed.
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
Thursday, November 20, 2008
Full Body Exercise: Medicine Ball Front Chop
Change up your exercise routine with the medicine ball front chop....it is a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise.
Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).
--Stand with your feet slightly greater than shoulder width apart.
--Keep your arms straight but don't lock your elbows.
--Hold the medicine ball above your head.
--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)
--Reverse the movement and stand with the ball above your head. That's 1 repetition.
Try this exercise at home!
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
Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).
--Stand with your feet slightly greater than shoulder width apart.
--Keep your arms straight but don't lock your elbows.
--Hold the medicine ball above your head.
--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)
--Reverse the movement and stand with the ball above your head. That's 1 repetition.
Try this exercise at home!
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
Wednesday, November 19, 2008
Improve Arm And Core Power With Medicine Ball Blasts
If you want to build power in your arms and core (abs in particular), try the Lying Medicine Ball Blast. Remember, rate-of-force production (how fast your muscles can produce force) is one of the top physical predictors of athletic success (the other is dynamic balance). It doesn't do any good to continually get stronger without an increase in power.
The Lying Medicine Ball Blast is a plyometric exercise that will force you to contract your arms and core forcefully in order to execute the movement.
To make the move tougher, do a situp on a decline bench while you toss the ball up. Choose a medicine ball that you can only toss 2-3 feet above your outstretched arms. Also, perform this movement at full speed for the required repetitions to get optimum benefits.
Train hard and smart!
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
The Lying Medicine Ball Blast is a plyometric exercise that will force you to contract your arms and core forcefully in order to execute the movement.
To make the move tougher, do a situp on a decline bench while you toss the ball up. Choose a medicine ball that you can only toss 2-3 feet above your outstretched arms. Also, perform this movement at full speed for the required repetitions to get optimum benefits.
Train hard and smart!
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
Tuesday, November 18, 2008
How Much Does An Athlete Need To Eat?
Any serious athlete needs to know how much she or he needs to eat every day....alot of it depends on in-season and off-season nutritional needs. What you eat is even more important. Read my post about premium fuel (food) for your athletic body.
Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily calorie needs starts with your BMR.
Follow this example:
Your BMR is 2200 and you use another 1200 calories through your sport and daily activity (a total of 3400 calories). If you eat 4000 calories during the day, you would have a calorie surplus of 600. The surplus is important if you are trying to build muscle and gain weight for your sport.
It is important not to starve your body or you will get the opposite effect of what you want. For instance, if you eat 2800 daily calories, you will not have the energy to play your sport at a high level. This type of deprivation can also lead to unwanted weight loss and loss of lean muscle mass. Many times, athletes lose weight during a long season because of poor eating habits.
Also, the type of food you eat and timing of food you eat is very important for your metabolism to work right. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function right.
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
Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily calorie needs starts with your BMR.
Follow this example:
Your BMR is 2200 and you use another 1200 calories through your sport and daily activity (a total of 3400 calories). If you eat 4000 calories during the day, you would have a calorie surplus of 600. The surplus is important if you are trying to build muscle and gain weight for your sport.
It is important not to starve your body or you will get the opposite effect of what you want. For instance, if you eat 2800 daily calories, you will not have the energy to play your sport at a high level. This type of deprivation can also lead to unwanted weight loss and loss of lean muscle mass. Many times, athletes lose weight during a long season because of poor eating habits.
Also, the type of food you eat and timing of food you eat is very important for your metabolism to work right. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function right.
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
Monday, November 17, 2008
Both Young And Older Athletes Need Recovery Time
One of the most overlooked areas in sports fitness training is "not training" or recovery time. Your body can only take so much training stress before it begins to break down.......and, it doesn't matter if you are young or old. Part of your offseason training includes rest and active rest.
A study from Griffith University in Queensland, Australia found that recovery times from intense workouts are the same for older and young athletes. This is true even though muscles weaken with aging because of decreased muscle fibers (the remaining muscle fibers work as well as those for a younger athlete).
The tests were performed using two groups of experienced cyclists racing in 30-minute time trials on three consecutive days. The first group had an average age of 24 while the second group's average age was 45.
Both groups maintained their average power, had the same amount of muscle damage and had the same drop in their maximal heart rate during the third time trial.
Loss of muscle fibers may be part of the reason why older athletes must work harder to compete with younger athletes.
Train hard and smart!
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
A study from Griffith University in Queensland, Australia found that recovery times from intense workouts are the same for older and young athletes. This is true even though muscles weaken with aging because of decreased muscle fibers (the remaining muscle fibers work as well as those for a younger athlete).
The tests were performed using two groups of experienced cyclists racing in 30-minute time trials on three consecutive days. The first group had an average age of 24 while the second group's average age was 45.
Both groups maintained their average power, had the same amount of muscle damage and had the same drop in their maximal heart rate during the third time trial.
Loss of muscle fibers may be part of the reason why older athletes must work harder to compete with younger athletes.
Train hard and smart!
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
Friday, November 14, 2008
Fine Tuning Your Body Improves Your Sports Performance
I was training a client yesterday and I noticed what I always do about that client---one side of his body is stronger than the other....this is nothing unusual. If you are right-handed, your right side is probably stronger than your left side.
Two other problems I have seen in other clients: One side of the body doesn't align with the other side and one hip is looser than the other. Training can help with these problems.
It is important for your body to be in muscular balance to prevent injuries and to help you perform better. For example, the frontside of your body should not be significantly stronger than your backside. And, your quadriceps should not be significantly stronger than your hamstrings.
Four effective ways to keep your body balanced are:
1. Full body strength, power and speed training,
2. One-legged and One-armed strength, power and speed training exercises,
3. Doing exercises in all 3 planes of motion and
4. Keeping all areas of the body flexible.
Training with bodyweight and dumbbell exercises force each side of your body to do its share of the work. And, you see right way if a side of your body is weaker than the other. Some of the best exercises for this are:
--Step ups
--Lunges
--Single leg squats, deadlifts and good mornings
--Single leg/arm cable exercises
--Pushups
--Two-armed and one-armed dumbbell presses and rows
--Single leg arm and leg curls
--Medicine ball exercises working all sides of the body
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
Two other problems I have seen in other clients: One side of the body doesn't align with the other side and one hip is looser than the other. Training can help with these problems.
It is important for your body to be in muscular balance to prevent injuries and to help you perform better. For example, the frontside of your body should not be significantly stronger than your backside. And, your quadriceps should not be significantly stronger than your hamstrings.
Four effective ways to keep your body balanced are:
1. Full body strength, power and speed training,
2. One-legged and One-armed strength, power and speed training exercises,
3. Doing exercises in all 3 planes of motion and
4. Keeping all areas of the body flexible.
Training with bodyweight and dumbbell exercises force each side of your body to do its share of the work. And, you see right way if a side of your body is weaker than the other. Some of the best exercises for this are:
--Step ups
--Lunges
--Single leg squats, deadlifts and good mornings
--Single leg/arm cable exercises
--Pushups
--Two-armed and one-armed dumbbell presses and rows
--Single leg arm and leg curls
--Medicine ball exercises working all sides of the body
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
Thursday, November 13, 2008
Premium Fuel For High Level Sports Performance
One of the top problems I see with young athletes that I take on as clients is---BAD FOOD INTAKE! A steady diet of fast food or skipping breakfast won't help your sports performance---especially in the late stages of games.
Start eating right at the earliest age possible for your health and sports performance. Many young athletes don't know how or what they should be eating.
They are more than regular students. They are student-athletes burning alot of calories during the day. So, it is not uncommon for a 14 year old athlete to need at least 4000 calories a day (and maybe more if trying to build muscle and gain weight).
More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking.
And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!
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
Start eating right at the earliest age possible for your health and sports performance. Many young athletes don't know how or what they should be eating.
They are more than regular students. They are student-athletes burning alot of calories during the day. So, it is not uncommon for a 14 year old athlete to need at least 4000 calories a day (and maybe more if trying to build muscle and gain weight).
More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking.
And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!
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
Wednesday, November 12, 2008
Power Step Ups With Leg Lifts Improves Speed And Power
An exercise that every serious athlete should be doing is power step ups with leg lifts. This exercise is done as fast as possible with control and good form. And, because this exercise is done one leg at a time, it forces you to use the same pathways that it takes to run fast.
Do this exercise without any weights until you have mastered good technique. Then, you can use dumbbells or a barbell to increase difficulty.
1. Stand with your feet shoulder width apart in front of a flat bench or step at least knee high.
2. Keep your torso straight, head up, and step onto the bench with your right foot. Forcefully pull your left foot up and forward until your knee is raised to waist level. Return back down to the starting position. Repeat for the required repetitions. Switch legs and do the same.
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
Do this exercise without any weights until you have mastered good technique. Then, you can use dumbbells or a barbell to increase difficulty.
1. Stand with your feet shoulder width apart in front of a flat bench or step at least knee high.
2. Keep your torso straight, head up, and step onto the bench with your right foot. Forcefully pull your left foot up and forward until your knee is raised to waist level. Return back down to the starting position. Repeat for the required repetitions. Switch legs and do the same.
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
Tuesday, November 11, 2008
Don't Laugh---Ballet Will Improve Your Sports Performance
Dynamic balance is one of the best physical predictors of athletic success. Ballet is one of the toughest activities that you can do.....don't believe me---try it seriously for 15 minutes.....fall on your face yet?!
Ballet requires incredible strength, dynamic flexibility, power (tried those jumps lately?) and dynamic balance. Guess what? Your sport requires the same qualities!
There has been more than one elite athlete who takes regular ballet classes.
Extending and stretching your body out in all the positions that ballet requires is hard work. This in turn will improve your dynamic flexibility which is critical for sports performance. It also improves your strength--try standing up straight and extending your leg behind you gracefully!
Tried a pirouette lately? A pirouette requires superior dynamic balance. Ballet also requires spinning, lifting, leaping, and twirling. There's nothing like ballet. Improve your athletic ability with regular ballet moves. Anyone with any sense at all will never call you a "sissy" for taking up ballet!
Celebrate and honor U.S. Veterans on their Day today!
Train hard and smart!
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
Ballet requires incredible strength, dynamic flexibility, power (tried those jumps lately?) and dynamic balance. Guess what? Your sport requires the same qualities!
There has been more than one elite athlete who takes regular ballet classes.
Extending and stretching your body out in all the positions that ballet requires is hard work. This in turn will improve your dynamic flexibility which is critical for sports performance. It also improves your strength--try standing up straight and extending your leg behind you gracefully!
Tried a pirouette lately? A pirouette requires superior dynamic balance. Ballet also requires spinning, lifting, leaping, and twirling. There's nothing like ballet. Improve your athletic ability with regular ballet moves. Anyone with any sense at all will never call you a "sissy" for taking up ballet!
Celebrate and honor U.S. Veterans on their Day today!
Train hard and smart!
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
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Friday, November 7, 2008
The Injury I See Most In Young Athletes
Low back pain/injuries---that's the injury I see most with young athletes. Other injuries related to the core are also a big problem with young athletes. And, there is no mystery as to why this is true. Its all related to training or lack thereof.
Even injuries that seem to be unrelated to the core, can originate with the core. For example, I have a friend who had a serious elbow and forearm injury.
The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.
Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.
Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.
Foundational stability strength is critical for young athletes!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
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Even injuries that seem to be unrelated to the core, can originate with the core. For example, I have a friend who had a serious elbow and forearm injury.
The cause of the injury was out-of-line shoulder blades. This caused his throwing motion to be flawed and it lead to his elbow/foreman injury. After months of rehab, he is back to about 85% but still not ready to pitch again in the minor leagues.
Young athletes need careful monitoring to make sure they are doing the exercises correctly. Don't skip the core training! That's why I only do 1-on-1 training for all clients. Core strength exercises should be emphasized first and not the highly glamourized plyometric training.
Plyometrics should be introduced when the athlete has advanced to a level that allows she or he to handle this high level of training. I have seen more than one athlete with injuries because of inadequate core strength.
Foundational stability strength is critical for young athletes!
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
Thursday, November 6, 2008
Note To Young Athletes: Take Care Of Your Body!
I was talking to a middle school client after his football game yesterday and I asked him how he felt....well, he said, "I have a deep thigh bruise and a bruise in my knee area...I said, "what did you do about it?" His answer was "nothing." This is probably a typical answer for a teenager.
Top-shelf athletes know that they make a living with their bodies and they have to treat those bodies like gold. Young guys have to learn that and the sooner the better. Some injuries can get worse if left untreated.
Back to my client....what should he have done? Deep bruises and muscle sprains/strains are common injuries in football. And, they are pretty simple to treat. Treatment of any soft tissue injury (muscle, ligament, tendon, etc.) during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).
The goal is to get as close as you can to 100% healthy for your next game. Start out as a youngster learning how to take care of your body. That body might make a living for you one day!
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
Top-shelf athletes know that they make a living with their bodies and they have to treat those bodies like gold. Young guys have to learn that and the sooner the better. Some injuries can get worse if left untreated.
Back to my client....what should he have done? Deep bruises and muscle sprains/strains are common injuries in football. And, they are pretty simple to treat. Treatment of any soft tissue injury (muscle, ligament, tendon, etc.) during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).
The goal is to get as close as you can to 100% healthy for your next game. Start out as a youngster learning how to take care of your body. That body might make a living for you one day!
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
Wednesday, November 5, 2008
Core Strength Improves Your Speed Endurance
I was watching a client's middle school team play football last night....I noticed many of the player's postures in the third and fourth quarters....they had trouble running upright and that told me at least two things they were lacking: 1) adequate core strength and 2) speed endurance.
Core strength is important to help you remain strong and upright when you are running, especially in the late stages of a game....adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).
Several sports require speed endurance including football, lacrosse, basketball, soccer, field hockey and tennis. These sports require repeated sprints followed by short periods of rest (walking or jogging). Read my posts on speed endurance and metabolic training.
The fastest players don't get the prize----the players who can run faster for a longer period of time usually win games or individual competitions!
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
Core strength is important to help you remain strong and upright when you are running, especially in the late stages of a game....adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).
Several sports require speed endurance including football, lacrosse, basketball, soccer, field hockey and tennis. These sports require repeated sprints followed by short periods of rest (walking or jogging). Read my posts on speed endurance and metabolic training.
The fastest players don't get the prize----the players who can run faster for a longer period of time usually win games or individual competitions!
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
Tuesday, November 4, 2008
When Is Your Kid Ready For Athletic Training?
By the time your kid is 5 or 6 years old, he or she is usually ready for some type of resistance training. Bodyweight exercises work great to stabilize the joints and build strength endurance (including critical core strength).
For kids ages 5-9, bodyweight exercises such as push-ups, pull-ups, back extensions, crunches, planks, squats, etc. are sufficient. To prevent injury and burnout, any speed or agility “drills” should be limited to fun games that require cutting, explosive burst, change-of-direction, jumping, bounding and jumping rope.
For kids ages 10-12, some light dumbbell exercises can be used with the bodyweight exercises and the speed and agility drills can be ramped up.
A YOUNG ATHLETE SHOULD NOT BEGIN A SPORTS TRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)! FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!
Beginning at about age 13, young athletes can begin a more serious program of sports conditioning. These athletes should not limit themselves to one sport, but should participate in as many sports as possible to enhance overall athletic skills.
In all cases, avoid over-training young athletes. Over-training will take the joy out of sports as well as break down their bodies. And remember, kids are not training to be the next Derek Jeter, Adrian Peterson or Tom Brady. They are training to be the best they can be!
Download your Free Bodyweight 500 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
For kids ages 5-9, bodyweight exercises such as push-ups, pull-ups, back extensions, crunches, planks, squats, etc. are sufficient. To prevent injury and burnout, any speed or agility “drills” should be limited to fun games that require cutting, explosive burst, change-of-direction, jumping, bounding and jumping rope.
For kids ages 10-12, some light dumbbell exercises can be used with the bodyweight exercises and the speed and agility drills can be ramped up.
A YOUNG ATHLETE SHOULD NOT BEGIN A SPORTS TRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)! FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!
Beginning at about age 13, young athletes can begin a more serious program of sports conditioning. These athletes should not limit themselves to one sport, but should participate in as many sports as possible to enhance overall athletic skills.
In all cases, avoid over-training young athletes. Over-training will take the joy out of sports as well as break down their bodies. And remember, kids are not training to be the next Derek Jeter, Adrian Peterson or Tom Brady. They are training to be the best they can be!
Download your Free Bodyweight 500 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
Monday, November 3, 2008
Young Athletes Need To Prepare For High School Athletics
More and more, I am seeing athletes in middle school who don’t even have a foundation built such as: core strength, joint stabilization, dynamic flexibility, good nutritional habits, aerobic fitness and anaerobic fitness.
Fat, out-of-shape athletes can't be elite athletes! And, with the spread of select sports teams, high school coaches expect you to be ready to play sooner rather than later! If you're not prepared, you'll be left behind!
In today’s competitive environment, a young player can’t wait until high school to get serious about sports training. The guide will also show young athletes how to eat right. Poor eating habits---not eating enough, eating too much or eating the wrong things---is a big problem that I see all the time with young players.
Exercise illustrations and exercise instructions are also in this guide to teach your young athlete how to exercise correctly. Poor technique causes many athletic injuries.
Be sure and download your Free Bodyweight 500 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
Fat, out-of-shape athletes can't be elite athletes! And, with the spread of select sports teams, high school coaches expect you to be ready to play sooner rather than later! If you're not prepared, you'll be left behind!
In today’s competitive environment, a young player can’t wait until high school to get serious about sports training. The guide will also show young athletes how to eat right. Poor eating habits---not eating enough, eating too much or eating the wrong things---is a big problem that I see all the time with young players.
Exercise illustrations and exercise instructions are also in this guide to teach your young athlete how to exercise correctly. Poor technique causes many athletic injuries.
Be sure and download your Free Bodyweight 500 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
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