Training with towing sleds WILL NOT improve your overall speed but it will improve your speed acceleration. Speed acceleration training with towing sleds is not the place to start when training for acceleration.....it is an advanced training method that can cause more harm than good if your body is not ready for it.
Speed acceleration is important because you rarely reach maximum running speed during a game. So, the player who can accelerate the quickest will make the plays that win games.
Greek researchers found that athletes training with towing methods (sleds, tires, etc.) improved their running velocity over the first 20 meters (i.e. acceleration) but that overall maximum speed did not improve.
The researchers found that unresisted sprint training techniques improved maximum speed velocity more. So, resisted and unresisted training has a place in the overall speed training program. Finally, the researchers found that towing sleds that were too heavy forced the athletes to use bad running mechanics.
So, for developing acceleration speed in the first 20 meters, towing methods teach you to drive force into the ground, use arm drive and overcome gravity and ground forces.
If you use a tow sled that is too heavy, it will affect your running mechanics. Start with a sled about 10% of your bodyweight. As you progress, you can use heavier sleds as long as your running mechanics are correct.
What's the take home lesson? Experienced athletes with enough strength and power should use speed acceleration training with towing sleds.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
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Tuesday, September 29, 2009
Monday, September 28, 2009
Don't Over-Train With Speed Work
Over-training with speed work will give you negative results and injuries! "Quality speed training" work is better than just "quantity of speed training" work. Speed training for 5-6 days a week will break down your body and lead to injuries.
When you do quality speed training, like 3 days a week, you give your body the needed time to recover. If you've had a very intense speed workout, your body needs at least 48 hours to recover.
Speed training, unlike endurance running, will not benefit you more by doing more and more speed work. Choose quality speed work over quantity of speed work (less gives more benefit). So, doing sprint training every day will eventually give you mental and physical exhaustion.
Also, if your body is exhausted, you will not be able to give the "maximum effort" it takes to improve your running speed. You have to train fast to get faster.
Even during a quality speed training workout, you need adequate rest between sprints. So, if you are doing 80 yard sprints, rest about 8 minutes between sprints (about 1 minute of rest for every 10 yards sprinted).
Finally, speed training should be done at the beginning of your workout when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities.
Train smarter and not just harder!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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When you do quality speed training, like 3 days a week, you give your body the needed time to recover. If you've had a very intense speed workout, your body needs at least 48 hours to recover.
Speed training, unlike endurance running, will not benefit you more by doing more and more speed work. Choose quality speed work over quantity of speed work (less gives more benefit). So, doing sprint training every day will eventually give you mental and physical exhaustion.
Also, if your body is exhausted, you will not be able to give the "maximum effort" it takes to improve your running speed. You have to train fast to get faster.
Even during a quality speed training workout, you need adequate rest between sprints. So, if you are doing 80 yard sprints, rest about 8 minutes between sprints (about 1 minute of rest for every 10 yards sprinted).
Finally, speed training should be done at the beginning of your workout when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities.
Train smarter and not just harder!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
Thursday, September 24, 2009
Plyometrics Improve Power And Speed
Plyometrics is a huge buzzword today and is important exercise for athletes. If your body has the needed strength and stability, plyometrics will improve your speed and sports power by leaps and bounds.
It doesn't help an athlete 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.
Here is a good general plyometric workout to improve your sports power and speed.
1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets
2. Depth Jumps, 2 sets/10, 2 minutes rest between sets
3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets
4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets
5. Standing Broad Jumps, full speed, 2 sets/10, 2 minutes rest between sets
6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets
Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.
Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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It doesn't help an athlete 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.
Here is a good general plyometric workout to improve your sports power and speed.
1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets
2. Depth Jumps, 2 sets/10, 2 minutes rest between sets
3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets
4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets
5. Standing Broad Jumps, full speed, 2 sets/10, 2 minutes rest between sets
6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets
Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.
Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Wednesday, September 23, 2009
Quickness, Agility And Change-of-Direction Speed
Having great change-of-direction speed (agility with quickness) allows you to beat your opponent "to the stop" or recover from mistakes in positioning. How many times have you seen a player with "not great speed" repeatedly make plays to help the team win. This is not an accident. You can improve your change-of-direction speed with proper training.
As with any athletic move, core strength is critical. Overall body strength is also important. Before you begin to train for speed and power, the foundation should be laid with sufficient core and body strength. Failure to lay this strength foundation will lead to certain injuries for you.
Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because the athlete is often off balance.
Some sports, such as football and basketball require running with or bouncing a ball. And, other sports, such as soccer require moving a ball with the feet. The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance.
Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.
To improve change-of-direction acceleration, you should have a shin angle of approximately 45 degrees for the first few steps. The shoulders should also be slightly leaned forward. The body lean should be at the ankles and not the hips.
Having the feet just wider than shoulder-width apart will give you the most stable base of support. This is not always possible during athletic competition. Therefore, stability needs to be added by lowering the center of gravity. Change-of-direction acceleration could be laterally, at an angle or forward (when back pedaling) and will catapult you to near maximal speed quickly.
The first step in the change-of-direction is important. If this step is too long, you will over-stride and bring the shin to a vertical angle instead of 45 degrees. This will slow you down. So, the first step should be under your hips. Again, your body lean should be at ankles and not the hips.
When running forward or back pedaling, it is often necessary to slow down, change direction at an angle and accelerate in a straight line. As a defensive back, I often had to back pedal before accelerating in a different direction.
This meant that I had to plant my foot aggressively (with my knee inside my ankle) to accelerate quickly out of my cut. Failure to do so meant that I was "burnt toast" for the laughing receiver! This positioning was also achieved by forcing the plant leg (opposite the direction I wanted to go) into the ground while my shoulders remained in the same position (slightly leaned forward). If my shoulders were out of position, I wasted motion and accelerated at a slower rate (burnt toast!).
Lateral change-of-direction technique is similar. Shin angle remains important. Shuffles are often followed by sprints. You will use short, quick steps to decelerate and bring your body under control. A "jump stop" can also be used to change directions. Your knees and hips should be bent with your shoulders aligned over your knees and toes.
Shuttle drills, lateral shuffle/cuts, back pedal/turn and run, back pedal/lateral break, back pedal/diagonal break, crossovers, cariocas, tapiocas, ladder drills, etc. can all be used to improve change-of-direction speed. You should perfect technique at half speed before progressing to full speed drills.
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
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs
As with any athletic move, core strength is critical. Overall body strength is also important. Before you begin to train for speed and power, the foundation should be laid with sufficient core and body strength. Failure to lay this strength foundation will lead to certain injuries for you.
Body positioning is critical if you want to improve your change-of-direction speed. You will need dynamic balance. In many sports, it is not that easy to change direction and accelerate because the athlete is often off balance.
Some sports, such as football and basketball require running with or bouncing a ball. And, other sports, such as soccer require moving a ball with the feet. The best running backs, tennis players, basketball players, shortstops, etc. all have great dynamic balance.
Having great dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. Thus, quickness and agility drills help you to improve dynamic balance and change-of-direction acceleration while not wasting motion.
To improve change-of-direction acceleration, you should have a shin angle of approximately 45 degrees for the first few steps. The shoulders should also be slightly leaned forward. The body lean should be at the ankles and not the hips.
Having the feet just wider than shoulder-width apart will give you the most stable base of support. This is not always possible during athletic competition. Therefore, stability needs to be added by lowering the center of gravity. Change-of-direction acceleration could be laterally, at an angle or forward (when back pedaling) and will catapult you to near maximal speed quickly.
The first step in the change-of-direction is important. If this step is too long, you will over-stride and bring the shin to a vertical angle instead of 45 degrees. This will slow you down. So, the first step should be under your hips. Again, your body lean should be at ankles and not the hips.
When running forward or back pedaling, it is often necessary to slow down, change direction at an angle and accelerate in a straight line. As a defensive back, I often had to back pedal before accelerating in a different direction.
This meant that I had to plant my foot aggressively (with my knee inside my ankle) to accelerate quickly out of my cut. Failure to do so meant that I was "burnt toast" for the laughing receiver! This positioning was also achieved by forcing the plant leg (opposite the direction I wanted to go) into the ground while my shoulders remained in the same position (slightly leaned forward). If my shoulders were out of position, I wasted motion and accelerated at a slower rate (burnt toast!).
Lateral change-of-direction technique is similar. Shin angle remains important. Shuffles are often followed by sprints. You will use short, quick steps to decelerate and bring your body under control. A "jump stop" can also be used to change directions. Your knees and hips should be bent with your shoulders aligned over your knees and toes.
Shuttle drills, lateral shuffle/cuts, back pedal/turn and run, back pedal/lateral break, back pedal/diagonal break, crossovers, cariocas, tapiocas, ladder drills, etc. can all be used to improve change-of-direction speed. You should perfect technique at half speed before progressing to full speed drills.
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, September 21, 2009
Get Muscle Growth With Consistent Eating
You won't get consistent muscle growth without eating enough calories---consistently!!
I was talking to a young athlete the other day and one thing became clear---he was not following his meal plan consistently, day-in and day-out. If you are accustomed to not eating much, 3600 daily calories can seem like a ton of food to EAT EVERY DAY!
If you want your muscles to grow, FEED YOUR MUSCLES CONSISTENTLY! Just lifting weights is not enough to grow your muscles and become a lean, muscular athlete! And, on the days you do lift weights, its best to eat before and after your workout. Read my post on Pre- and Post-Workout Nutrition.
You need a sports nutriton plan geared towards muscle growth. It is not uncommon for some athletes to need 5000 daily calories to fuel muscle growth and recovery!
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!
And, to stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours, a night-time snack or protein drink before you go to sleep is needed. When your body is fasting, your muscles will take the hit.
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
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I was talking to a young athlete the other day and one thing became clear---he was not following his meal plan consistently, day-in and day-out. If you are accustomed to not eating much, 3600 daily calories can seem like a ton of food to EAT EVERY DAY!
If you want your muscles to grow, FEED YOUR MUSCLES CONSISTENTLY! Just lifting weights is not enough to grow your muscles and become a lean, muscular athlete! And, on the days you do lift weights, its best to eat before and after your workout. Read my post on Pre- and Post-Workout Nutrition.
You need a sports nutriton plan geared towards muscle growth. It is not uncommon for some athletes to need 5000 daily calories to fuel muscle growth and recovery!
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!
And, to stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours, a night-time snack or protein drink before you go to sleep is needed. When your body is fasting, your muscles will take the hit.
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
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Rapid Fat Loss and Six Pack Abs
Thursday, September 17, 2009
Sprinting Makes You Faster!
Running sprints will make you faster! If you run alot of long distances, you will not get faster! Run sprints at the beginning of your workout when you are fresh. Rest 1 minute for every 10 yards sprinted. So, if you are sprinting 60 yards, rest 6 minutes between sprints. You need to run each sprint with maximum effort in order to get faster!
Because you will rarely reach maximum speed during the game, playing speed is also critical. 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.
Your goal should be to play the game faster than your opponent!
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
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs
Because you will rarely reach maximum speed during the game, playing speed is also critical. 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.
Your goal should be to play the game faster than your opponent!
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
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Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, September 16, 2009
Glute Ham Raise Exercise
The glute ham raise is an advanced strength exercise for the hamstrings. There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution. Similarly, weak hamstrings can lead to other serious injuries.
You can execute the glute ham raise with the assistance of a partner holding down your feet. The partner might also need to assist you in raising up. YOU WANT YOUR HAMSTRINGS TO DO THE WORK!!
Also, try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift and good morning exercise (with or without weights).
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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You can execute the glute ham raise with the assistance of a partner holding down your feet. The partner might also need to assist you in raising up. YOU WANT YOUR HAMSTRINGS TO DO THE WORK!!
Also, try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift and good morning exercise (with or without weights).
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
Tuesday, September 15, 2009
Lateral Strength, Lateral Speed And Lateral Power
Develop your lateral strength, lateral speed and lateral power and you will be a much better athlete!
Some important exercises to incorporate in your exercise programs are lateral lunges (with or without dumbbells), lateral bounding, lateral step ups (with or without dumbbells) and lateral shuffles (with or without resistance).
Straight-line speed is important but so is lateral speed and agility in sports. You have to move quickly and efficiently from linear to lateral positions (and back again) many times during a practice or game.
The lateral lunge forces you to decelerate movement through one hip at a time, placing greater emphasis on the gluteals and hamstrings. It trains you to move correctly in the lateral direction.
Many knee ACL injuries occur when you place too much stress on your knees and not enough stress on your hips during deceleration. In other words, the hips are often under-used during sports activities.
Lateral bounding is a progression from lateral lunges that requires you to practice lateral movement at game-time speed. Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.
Lateral shuffles (with or without resistance) also work well to train correct lateral movement. Lateral shuffles without resistance can be practiced at game-time speed.
Lateral step ups emphasize development of your hips, quadriceps (especially outer) and glutes.
Any serious athletic exercise program would be incomplete without these exercises. They can be performed as strength or power (high speed) moves.
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
Some important exercises to incorporate in your exercise programs are lateral lunges (with or without dumbbells), lateral bounding, lateral step ups (with or without dumbbells) and lateral shuffles (with or without resistance).
Straight-line speed is important but so is lateral speed and agility in sports. You have to move quickly and efficiently from linear to lateral positions (and back again) many times during a practice or game.
The lateral lunge forces you to decelerate movement through one hip at a time, placing greater emphasis on the gluteals and hamstrings. It trains you to move correctly in the lateral direction. Many knee ACL injuries occur when you place too much stress on your knees and not enough stress on your hips during deceleration. In other words, the hips are often under-used during sports activities.
Lateral bounding is a progression from lateral lunges that requires you to practice lateral movement at game-time speed. Do not progress to full-speed lateral bounding until the proper mechanics are achieved with lateral lunges. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury.
Lateral shuffles (with or without resistance) also work well to train correct lateral movement. Lateral shuffles without resistance can be practiced at game-time speed.
Lateral step ups emphasize development of your hips, quadriceps (especially outer) and glutes. Any serious athletic exercise program would be incomplete without these exercises. They can be performed as strength or power (high speed) moves.
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
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Rapid Fat Loss and Six Pack Abs
Thursday, September 10, 2009
What Type Of Strength Do You Need To Compete?
What type of strength do you as an athlete need to compete at a high level? No, you don't need to win a strong man contest, but you do need a certain amount of strength to enhance your power and speed....so, here it is......
Optimum Strength – The ideal level of strength needed to perform in your sport. Continually getting stronger will not continually increase your power. Every athlete needs this level of strength.
Relative Strength – It is the maximum force that you can generate per unit of bodyweight regardless of the rate-of-force production. Wrestlers, football players (especially linemen) and rugby players need high levels of relative strength.
Maximal Strength – The maximum force that your muscles can produce in a single voluntary effort regardless of the rate-of-force production. Maximal strength is rarely needed during sports competition.
Limit Strength – The maximum force that your muscles can produce in a single contraction. A few elite athletes have this type of strength.
Endurance Strength – The ability to produce and maintain force over an extended period of time. This type of strength is critical for athletic success.
Stabilization Strength – The ability of your body’s stabilizing muscles to provide dynamic joint stabilization and maintain postural control during athletic movements. Core strength would fall within this category. Many athletic injuries can be traced to inadequate core strength. No athlete will be successful without this type of strength.
Speed Strength – The ability of the neuromuscular system to produce the greatest possible force in the shortest period of time (power). Obviously, every athlete wants and needs this type of strength. While it is very important, other types of strength cannot be ignored.
Functional Strength – The athlete should train movements during strength training sessions. Producing dynamic, multi-planar eccentric, concentric and isometric contractions quickly and efficiently is the goal of training for functional strength.
Do your strength training in all 3 planes of motion.
Strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions.
If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears. Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).
So, where do you stack up when it comes to types of strength? You can't just show up at the gym and do any kind of workout! You need a professional program designed just for you!
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
Optimum Strength – The ideal level of strength needed to perform in your sport. Continually getting stronger will not continually increase your power. Every athlete needs this level of strength.
Relative Strength – It is the maximum force that you can generate per unit of bodyweight regardless of the rate-of-force production. Wrestlers, football players (especially linemen) and rugby players need high levels of relative strength.
Maximal Strength – The maximum force that your muscles can produce in a single voluntary effort regardless of the rate-of-force production. Maximal strength is rarely needed during sports competition.
Limit Strength – The maximum force that your muscles can produce in a single contraction. A few elite athletes have this type of strength.
Endurance Strength – The ability to produce and maintain force over an extended period of time. This type of strength is critical for athletic success.
Stabilization Strength – The ability of your body’s stabilizing muscles to provide dynamic joint stabilization and maintain postural control during athletic movements. Core strength would fall within this category. Many athletic injuries can be traced to inadequate core strength. No athlete will be successful without this type of strength.
Speed Strength – The ability of the neuromuscular system to produce the greatest possible force in the shortest period of time (power). Obviously, every athlete wants and needs this type of strength. While it is very important, other types of strength cannot be ignored.
Functional Strength – The athlete should train movements during strength training sessions. Producing dynamic, multi-planar eccentric, concentric and isometric contractions quickly and efficiently is the goal of training for functional strength.
Do your strength training in all 3 planes of motion.
Strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions.
If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears. Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).
So, where do you stack up when it comes to types of strength? You can't just show up at the gym and do any kind of workout! You need a professional program designed just for you!
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, September 8, 2009
Exercises For Athletes
Here are some exercises that you should be doing as an athlete:
Core Exercises for Stabilization, Strength and Power. See this post.
Squats (2 legs and single leg) - Don't leave squats out of your workout!
Deadlift - The deadlift is one of the best full body exercises there is.
Clean and Hang - A great exercise because you execute the exercise from the same position that you jump from (or the power position).
Medicine Ball Throws and Chops - These exercises are great for full speed power exercises.
Multiplanar Lunges and Step Ups - These 1 legged exercises use the same pathways you use to run.
Hip Strength and Flexibility - You won't be a good athlete without well-conditioned and flexible hips.
Hamstring Flexibility and Strength Exercises - Hamstring conditioning and strength should be on-going.
Improve dynamic balance with 1 legged exercises and by training on different surfaces.
Squat Jumps, vertical jumps and long Jumps - These exercises will tell you how much leg power you have.
Ladder Drills, Cone Drills, Speed Drills and Bounding Drills -
Train hard and smart and become a champion!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
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Rapid Fat Loss and Six Pack Abs
Core Exercises for Stabilization, Strength and Power. See this post.
Squats (2 legs and single leg) - Don't leave squats out of your workout!
Deadlift - The deadlift is one of the best full body exercises there is.
Clean and Hang - A great exercise because you execute the exercise from the same position that you jump from (or the power position).
Medicine Ball Throws and Chops - These exercises are great for full speed power exercises.
Multiplanar Lunges and Step Ups - These 1 legged exercises use the same pathways you use to run.
Hip Strength and Flexibility - You won't be a good athlete without well-conditioned and flexible hips.
Hamstring Flexibility and Strength Exercises - Hamstring conditioning and strength should be on-going.
Improve dynamic balance with 1 legged exercises and by training on different surfaces.
Squat Jumps, vertical jumps and long Jumps - These exercises will tell you how much leg power you have.
Ladder Drills, Cone Drills, Speed Drills and Bounding Drills -
Train hard and smart and become a champion!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
Thursday, September 3, 2009
Sports Nutrition Fuels Body For Competition
Sports nutrition is critical for you to perform at a high level. Many of you are training to improve for sports like football, soccer, basketball and wrestling...many of you will not eat right (usually not enough or the wrong foods)!
What are your goals for your body? Do you need more muscle mass? Do you need to gain weight? Do you need to burn fat? Whatever the goal, eating right will help you reach it and haphazard eating will stop you from reaching your goal!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
What are your goals for your body? Do you need more muscle mass? Do you need to gain weight? Do you need to burn fat? Whatever the goal, eating right will help you reach it and haphazard eating will stop you from reaching your goal!
Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!
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
Wednesday, September 2, 2009
Bridge Exercise Strengthens Lower Back Muscles
Strengthen your lower back muscles with the bridge exercise. Many athletes develop low back problems because too little time is spent strengthening the muscles of the lower back.
1. Start by lying on your back with your knees bent and your hands by your sides.
2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag. Hold for 3-5 seconds and repeat for 12-15 repetitions. Do 2-3 sets.
Other great core exercises that will strengthen your lower back muscles are cobras, stability ball plank, supermans and back extensions.
Don't neglect to strengthen your lower back muscles! You will pay with pain and injuries if you ignore training your lower back!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing 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
1. Start by lying on your back with your knees bent and your hands by your sides.
2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag. Hold for 3-5 seconds and repeat for 12-15 repetitions. Do 2-3 sets.
Other great core exercises that will strengthen your lower back muscles are cobras, stability ball plank, supermans and back extensions.
Don't neglect to strengthen your lower back muscles! You will pay with pain and injuries if you ignore training your lower back!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing 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, September 1, 2009
Medicine Ball Bunny Hop Exercise
The medicine ball bunny hop exercise will help you improve your speed and power. Explosive power is very important in sports because you rarely reach maximum speed during a game.
Use your strength to improve your power (how fast your muscles produce force). You can improve your power by doing exercises at full speed. This will retrain your muscles to fire explosively.
1. Stand and hold a medicine ball chest high with your feet about shoulder width apart. Squat down and prepare to bunny hop.
2. When you do the bunny hop, be sure to generate power with your legs and transfer that power through your core as you simultaneously explode (jump) forward and upward. Keep the ball chest high at all times.
3. Repeat 6-8 bunny hops in succession with maximum effort. Rest 3 minutes and repeat.
Add the medicine ball bunny hop to your sports fitness workouts!
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
Use your strength to improve your power (how fast your muscles produce force). You can improve your power by doing exercises at full speed. This will retrain your muscles to fire explosively.
1. Stand and hold a medicine ball chest high with your feet about shoulder width apart. Squat down and prepare to bunny hop.
2. When you do the bunny hop, be sure to generate power with your legs and transfer that power through your core as you simultaneously explode (jump) forward and upward. Keep the ball chest high at all times.
3. Repeat 6-8 bunny hops in succession with maximum effort. Rest 3 minutes and repeat.
Add the medicine ball bunny hop to your sports fitness workouts!
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
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