The other team looked more muscular and powerful. She said the other team looked "thicker." It took me a moment to understand what she meant. She meant the other team look more muscular and powerful! And, guess which team won the game.
I say it this way:
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!
I was watching a client play a baseball game the other day and his mother said, "the other team looks thicker." She said a ton of things without really knowing what she said. Oh yeah, the other team won the game! Its not a coincidence.
The evidence is clear when it comes to sports fitness training. If you aren't continually getting bigger, faster (and powerful) and stronger (muscular), you will be left behind. And, your team will probably lose against an equal or lesser team that is bigger, faster and stronger.
Weight lifting, speed training and power training can be done all the time. Its called periodization. When you do periodized training, it prepares you to peak during the season. But, you never really stop training (you just take needed breaks or rest periods).
Those athletes and teams that do year-round periodized training will be more successful. She was right!
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
Friday, March 19, 2010
Tuesday, March 16, 2010
Complex Training Improves Strength
Complex training can be designed to improve your strength. Complex training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of athletic training. (Read about complex training to improve power)
Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength will improve.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by athletes who do not have adequate stabilization strength and muscular strength.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw). It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).
Complex training to improve strength is designed to increase strength throughout the full range of motion.
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
Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength will improve.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by athletes who do not have adequate stabilization strength and muscular strength.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw). It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).
Complex training to improve strength is designed to increase strength throughout the full range of motion.
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
Monday, March 15, 2010
Complex Training Improves Power
Complex training is designed to improve your explosive power. Complex training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of athletic training.
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. Plyometric exercises help you to increase power.
Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.
Complex training supersets a strength exercise with a biomechanically similar power exercise. An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations.
You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). This is an advanced training method and should not be performed by athletes who do not have adequate stabilization strength and muscular strength. Other plyometric exercises can also be superset this way. It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).
Complex training is designed to increase speed strength and create neuromuscular adaptations throughout the full range of motion.
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
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. Plyometric exercises help you to increase power.
Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you the muscular and nervous system development needed to develop optimal power.
Complex training supersets a strength exercise with a biomechanically similar power exercise. An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations.
You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). This is an advanced training method and should not be performed by athletes who do not have adequate stabilization strength and muscular strength. Other plyometric exercises can also be superset this way. It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).
Complex training is designed to increase speed strength and create neuromuscular adaptations throughout the full range of motion.
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, March 10, 2010
Choose Speed And Power Over Brute Strength
Speed and power will help you succeed in your sport. Leave brute strength to the domain of competitive weightlifters. Although you need a certain amount of strength, continually getting stronger and stronger won't help you during the game.
I was working out the other day when a familiar question was asked to me: "How much do you max on the bench press?" My answer was puzzling to him: "I don't max out on the bench press anymore." Let me explain.
From my experience of playing football at the Division I level in college as a defensive back, a big-time bench press max had little to do with successfully playing the game.
And on the occasions that bench press strength came into play, such as taking on a tight end, leverage and body positioning was more important than bench press strength.
My bench press max in those days was 400 pounds. A 300 pound max would have been enough to succeed. Power (how fast your muscles can produce force), dynamic balance and speed endurance are more important athletic traits.
The same principle applies to squats. Don't focus too much on your squat max. Leg circuits are a tried and true method to improve your athleticism, burn more leg fat, increase strength/endurance and improve heart health.
So, how do leg circuits work? The good news is that you only need 20 minutes! The better news is that you will have chiseled glutes, hips, hamstrings, quads and calves if you stay with it! You will also be more athletic and flexible in your movements. Athleticism wins games!
Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:
--Walking Lunges
--Bodyweight Squats
--1 Legged Glute Bridge
--Dumbbell Deadlift
--Reverse Lunges
--1 Legged Split Squats
--Front Step Ups
--Side Lunges
--Lateral Step Ups
--Transverse Lunges
--Leg Curls
--Calf Raises
Do less heavy weight leg work and add leg circuits to your overall athletic exercise program!
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
I was working out the other day when a familiar question was asked to me: "How much do you max on the bench press?" My answer was puzzling to him: "I don't max out on the bench press anymore." Let me explain.
From my experience of playing football at the Division I level in college as a defensive back, a big-time bench press max had little to do with successfully playing the game.
And on the occasions that bench press strength came into play, such as taking on a tight end, leverage and body positioning was more important than bench press strength.
My bench press max in those days was 400 pounds. A 300 pound max would have been enough to succeed. Power (how fast your muscles can produce force), dynamic balance and speed endurance are more important athletic traits.
The same principle applies to squats. Don't focus too much on your squat max. Leg circuits are a tried and true method to improve your athleticism, burn more leg fat, increase strength/endurance and improve heart health.
So, how do leg circuits work? The good news is that you only need 20 minutes! The better news is that you will have chiseled glutes, hips, hamstrings, quads and calves if you stay with it! You will also be more athletic and flexible in your movements. Athleticism wins games!
Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:
--Walking Lunges
--Bodyweight Squats
--1 Legged Glute Bridge
--Dumbbell Deadlift
--Reverse Lunges
--1 Legged Split Squats
--Front Step Ups
--Side Lunges
--Lateral Step Ups
--Transverse Lunges
--Leg Curls
--Calf Raises
Do less heavy weight leg work and add leg circuits to your overall athletic exercise program!
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
Tuesday, March 9, 2010
Tone Abs With Medicine Ball Front Chop
Tone your abs and burn belly fat with the medicine ball front chop.
The medicine ball front chop is a great full body core exercise that also works your lower body. Do this exercise at a moderate pace before progressing to full speed.
Building athletic core strength is important for athletes to avoid injury and increase power output. Do as many core exercises on your feet as you can to build an athletic core.
1. Start with your arms extended with the medicine ball overhead. Your feet should be slightly wider than shoulder width with your feet pointed slightly outward.
2. Squat down while moving the ball to the ground between your legs. Look straight ahead and brace your torso (as if taking a punch to the gut).
3. Extend your hips, contract your glutes and rise back up to the starting position. Repeat.
Train hard and smart!
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
The medicine ball front chop is a great full body core exercise that also works your lower body. Do this exercise at a moderate pace before progressing to full speed.
Building athletic core strength is important for athletes to avoid injury and increase power output. Do as many core exercises on your feet as you can to build an athletic core.
1. Start with your arms extended with the medicine ball overhead. Your feet should be slightly wider than shoulder width with your feet pointed slightly outward.
2. Squat down while moving the ball to the ground between your legs. Look straight ahead and brace your torso (as if taking a punch to the gut).
3. Extend your hips, contract your glutes and rise back up to the starting position. Repeat.
Train hard and smart!
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
Monday, March 8, 2010
Dynamic Core Strength Improves Speed
Improve your dynamic core strength and your speed will improve.
Running speed is critical in many sports and you can improve your running speed no matter who you are!
The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day! Strengthening your body (core included) will also help make you faster.
Core training is critical for improving your running speed. Here are the basics:
1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity
You can start at the highest level of core stabilization training that you can control.
The dimensions of core stabilization training are:
Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:
Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:
Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:
Train hard and smart!
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
Running speed is critical in many sports and you can improve your running speed no matter who you are!
The running mechanics are important to improve straight-ahead speed. Practice these mechanics every day! Strengthening your body (core included) will also help make you faster.
Core training is critical for improving your running speed. Here are the basics:
1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity
You can start at the highest level of core stabilization training that you can control.
The dimensions of core stabilization training are:
Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank on elbows:
Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:
Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball throw:
Train hard and smart!
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, March 4, 2010
Power Workouts Improve Speed
Power workouts are great for improving your speed and explosion.
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed.
Getting stronger and stronger won't help you much if your power doesn't improve. Also, you will really burn fat when doing exercises at full speed!
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight workout:
--Bodyweight squats, moderate pace
--Medicine ball soccer throw, full speed
--Pushups on medicine ball, moderate pace
--Squat jumps (pictured above), full speed
--Back extensions, moderate pace
--2-Handed medicine ball chest pass, full speed
Use correct form and get after it!
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
To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed.
Getting stronger and stronger won't help you much if your power doesn't improve. Also, you will really burn fat when doing exercises at full speed!
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight workout:
--Bodyweight squats, moderate pace
--Medicine ball soccer throw, full speed
--Pushups on medicine ball, moderate pace
--Squat jumps (pictured above), full speed
--Back extensions, moderate pace
--2-Handed medicine ball chest pass, full speed
Use correct form and get after it!
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, March 2, 2010
Prehabilitate Muscles With Foam Rolls
Use foam rolls to prehabilitate your muscles all year. This form of self massage will help you avoid injuries and help your team win.
When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people.
Static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.
You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance in practice and games. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system.
Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist.
Listed below is a summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
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
When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people.
Static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.
You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance in practice and games. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system.
Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist.
Listed below is a summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
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
Monday, March 1, 2010
Prehabilitate Your Muscles All Year
You should prehabilitate (prehab) your muscles all year to prevent injuries.
Prehabilitation is "training to train" in order to prevent or minimize injuries. Muscle areas such as the hamstrings need prehab because the hamstrings are prone to injury.
Prehabilitation can be done all year to supplement your main training program.
Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.
These exercises help build eccentric contraction strength:
1. Running downhill.
2. Depth jumps (emphasize the landing and hold only).
3. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
4. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
5. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
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
Prehabilitation is "training to train" in order to prevent or minimize injuries. Muscle areas such as the hamstrings need prehab because the hamstrings are prone to injury.
Prehabilitation can be done all year to supplement your main training program.
Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.
Eccentric contraction training (force reduction) of muscles can significantly reduce your injury risks.
These exercises help build eccentric contraction strength:
1. Running downhill.
2. Depth jumps (emphasize the landing and hold only).
3. Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.
4. Improving your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.
One-legged and one-armed exercises help you to maintain muscular balance.
5. Range of motion should not be restricted. Do exercises with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.
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
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