Read this last article carefully........
Phase 4 - Post-Season Training
After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season. This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.
Parents and coaches of middle school and high school athletes: your kid or player needs a break of at least 1 month....year-round playing of one sport is not good! And, playing 2 sports at one time is hard on a player's body!
Alot of kids burnout on playing sports before they reach high school. There are more and more kids getting surgeries like Tommy John surgery (elbow ligament tears) because of overuse. Before, you only saw this type of surgery done on college and professional baseball players.
After you have recuperated, you can then begin your off-season strength and power training program. Notice, I didn't say to play your sport---JUST TRAIN!
Next up....Sports Fitness Hut's Top 100 Training and Nutrition Tips!
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
Showing posts with label Article Series--Build A Powerful Athletic Body. Show all posts
Showing posts with label Article Series--Build A Powerful Athletic Body. Show all posts
Friday, October 10, 2008
Thursday, October 9, 2008
Build A Powerful, Athletic Body, #4
I know of some high school programs that do no strength, power and speed training during the season....this is a huge mistake and the effects of it is seen as players wear down towards the end of a long season....
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball, soccer, hockey, lacrosse or football, strength and power needs to be maintained during the season.
Simply put, you don't won't to lose any of the hard-earned strength, power and speed you improved in your offseason program! In general, a weekly training program that includes 1 strength, 1 speed and 1 plyometric workout during the season will maintain your strength and explosiveness for competition.
The strength workout doesn't need to include "max out" lifting but should include full body strength training in the 8-10 repetition range for each exercise.
The speed workout can also be as simple as running ten 60-yard sprints at maximum effort before practice. Players should also perform all drills, scrimmages, plays, etc. at full speed. This way, you will continue sport specific speed training during the season.
The plyometric workout should include exercises for the upper and lower body such as medicine ball throws, depth jumps, squat jumps, tuck jumps, etc. During the season, some coaches incorporate plyometric training into regular team practices.
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
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball, soccer, hockey, lacrosse or football, strength and power needs to be maintained during the season.
Simply put, you don't won't to lose any of the hard-earned strength, power and speed you improved in your offseason program! In general, a weekly training program that includes 1 strength, 1 speed and 1 plyometric workout during the season will maintain your strength and explosiveness for competition.
The strength workout doesn't need to include "max out" lifting but should include full body strength training in the 8-10 repetition range for each exercise.
The speed workout can also be as simple as running ten 60-yard sprints at maximum effort before practice. Players should also perform all drills, scrimmages, plays, etc. at full speed. This way, you will continue sport specific speed training during the season.
The plyometric workout should include exercises for the upper and lower body such as medicine ball throws, depth jumps, squat jumps, tuck jumps, etc. During the season, some coaches incorporate plyometric training into regular team practices.
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
Wednesday, October 8, 2008
Build A Powerful, Athletic Body, #3
Sport specific training receives the most attention through advertising and other methods.....sport specific training is important but can lead to injuries if your body is not ready for the intensity.
Phase 2 - Sport-Specific Training
You should do a major part of your sport specific training during the offseason when you have more time to devote to improving your athletic skills, strength, power and speed. Offseason training also gives you time to recover from the full speed, intense exercises. YOU MUST TRAIN FAST TO GET FASTER AND MORE EXPLOSIVE.....IT IS HIGH RISK, HIGH REWARD!
This phase of training begins as the first phase is ending. The exercises mimic the actions made in your sport and strength is developed in the same range of motion used in your sport. Running exercises also duplicate what you need to compete.
For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase.
Plyometric exercises are also a big part of sport specific training. This is a critical phase for the elite athlete. See this post for common plyometric exercises.
Here are examples of sport specific exercises of different sports:
Basketball - Crossover Lunge
Soccer - Lateral Footwork Drills
Football - Shuffles
Baseball, Softball, Hockey, Lacrosse (just about all sports require rotational power) Medicine Ball Rotational Throw
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
Phase 2 - Sport-Specific Training
You should do a major part of your sport specific training during the offseason when you have more time to devote to improving your athletic skills, strength, power and speed. Offseason training also gives you time to recover from the full speed, intense exercises. YOU MUST TRAIN FAST TO GET FASTER AND MORE EXPLOSIVE.....IT IS HIGH RISK, HIGH REWARD!
This phase of training begins as the first phase is ending. The exercises mimic the actions made in your sport and strength is developed in the same range of motion used in your sport. Running exercises also duplicate what you need to compete.
For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase.
Plyometric exercises are also a big part of sport specific training. This is a critical phase for the elite athlete. See this post for common plyometric exercises.
Here are examples of sport specific exercises of different sports:
Basketball - Crossover Lunge
Soccer - Lateral Footwork Drills
Football - Shuffles
Baseball, Softball, Hockey, Lacrosse (just about all sports require rotational power) Medicine Ball Rotational Throw
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, October 7, 2008
Build A Powerful, Athletic Body, #2
This phase of training seems to be the one that alot of people want to skip! Yet, the first phase of athletic training is foundational and prepares you for the more intense training to come later....skip this phase of training, and you're headed for injuries!
NOTE TO PARENTS AND COACHES OF MIDDLE SCHOOL AND HIGH SCHOOL ATHLETES: YOU NEED TO SPEND MORE TIME IN THE 1ST PHASE OF SPORTS TRAINING! ABOUT 75% OF THE YOUNG ATHLETES I TAKE ON AS CLIENTS HAVE LOW BACK PROBLEMS, JOINT PROBLEMS AND INADEQUATE CORE STRENGTH.
IN EVERY CASE, IT IS BECAUSE THEY STARTED TRAINING THE LIMBS (ARMS AND LEGS) FIRST INSTEAD OF STRENGTHENING THE CORE. THE CORE IS WHERE ALL MOVEMENT BEGINS SO YOU MUST STRENGTHEN AND STABILIZE THE CORE FIRST. ALSO, NO YOUNG ATHLETE NEEDS TO "MAX OUT" ON LIFTS SUCH AS SQUATS, DEADLIFTS AND BENCH PRESS.
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Don't neglect the foundational phase of sports training in favor of the "more glamourous" sport-specific phase of training! You need to build your body's strength and stabilization foundation first!
Download your FREE 10-Minute Strength and Power Workouts now!
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
NOTE TO PARENTS AND COACHES OF MIDDLE SCHOOL AND HIGH SCHOOL ATHLETES: YOU NEED TO SPEND MORE TIME IN THE 1ST PHASE OF SPORTS TRAINING! ABOUT 75% OF THE YOUNG ATHLETES I TAKE ON AS CLIENTS HAVE LOW BACK PROBLEMS, JOINT PROBLEMS AND INADEQUATE CORE STRENGTH.
IN EVERY CASE, IT IS BECAUSE THEY STARTED TRAINING THE LIMBS (ARMS AND LEGS) FIRST INSTEAD OF STRENGTHENING THE CORE. THE CORE IS WHERE ALL MOVEMENT BEGINS SO YOU MUST STRENGTHEN AND STABILIZE THE CORE FIRST. ALSO, NO YOUNG ATHLETE NEEDS TO "MAX OUT" ON LIFTS SUCH AS SQUATS, DEADLIFTS AND BENCH PRESS.
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Don't neglect the foundational phase of sports training in favor of the "more glamourous" sport-specific phase of training! You need to build your body's strength and stabilization foundation first!
Download your FREE 10-Minute Strength and Power Workouts now!
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, October 6, 2008
Build A Powerful, Athletic Body, #1
Building a powerful, athletic body is more than doing plyometrics! Plyometrics is a popular, glamourized method of training that is leading many athletes to the doctor's office.
Plyometrics is a high-risk, high-reward type of training and is very effective when used as part of an overall athletic training program. The goal of an athletic training program is to allow you to peak at the right time---during the season! This is where periodization training comes into play:
In periodization, annual training is divided into different phases to allow you to progress to the next phase of training. In each phase, you train to achieve certain goals. Each phase prepares you for the next phase of training. If you don't reach the goals of a phase, you cannot move on to the next phase of training.
The periodization plan is usually broken up into four phases. Each phase may last anywhere from 4 weeks to 6 months. The annual training plan can be divided into 2 major periods known as macro-cycles. This typically indicates that there are two major seasons in the sport such as baseball (summer leagues and winter leagues) and basketball (winter leagues and summer leagues).
The macro-cycle is divided into the meso-cycle (one or more months) and the micro-cycle (weekly). The weekly cycle is very important because it allows the trainer to make adjustments as needed.
Here is a brief discussion of each phase of periodization training:
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Phase 2 - Sport-Specific Training
This phase of training begins as the first phase is ending. This phase of training is sport-specific. The exercises mimic the actions made your sport and strength is developed in the same range of motion used in the sport.
Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase. This is a critical phase for the elite athlete.
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season.
Phase 4 - Post-Season Training
After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season. This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.
It takes time to build your athletic body the right way. Don't take shortcuts!
Download your FREE 10-Minute Strength and Power Workouts now!
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
Plyometrics is a high-risk, high-reward type of training and is very effective when used as part of an overall athletic training program. The goal of an athletic training program is to allow you to peak at the right time---during the season! This is where periodization training comes into play:
In periodization, annual training is divided into different phases to allow you to progress to the next phase of training. In each phase, you train to achieve certain goals. Each phase prepares you for the next phase of training. If you don't reach the goals of a phase, you cannot move on to the next phase of training.
The periodization plan is usually broken up into four phases. Each phase may last anywhere from 4 weeks to 6 months. The annual training plan can be divided into 2 major periods known as macro-cycles. This typically indicates that there are two major seasons in the sport such as baseball (summer leagues and winter leagues) and basketball (winter leagues and summer leagues).
The macro-cycle is divided into the meso-cycle (one or more months) and the micro-cycle (weekly). The weekly cycle is very important because it allows the trainer to make adjustments as needed.
Here is a brief discussion of each phase of periodization training:
Phase 1 - General Physical Preparation
This phase of training prepares you for the more intense phases to follow. General strength and conditioning is accomplished by strengthening the core and all other major muscle groups and joint structures. The cardiovascular and nervous systems are also developed.
This phase of training is also used to rehabilitate injuries and correct any postural dysfunctions. Strength training is high volume and low intensity.
This means training with lighter weights and higher repetitions. All athletes need this phase of training. Elite athletes won't need as much time in this phase as a beginning or low-level athlete.
Phase 2 - Sport-Specific Training
This phase of training begins as the first phase is ending. This phase of training is sport-specific. The exercises mimic the actions made your sport and strength is developed in the same range of motion used in the sport.
Running exercises also duplicate what you need to compete. For instance, football players would need starting speed, acceleration speed, speed endurance and power. Both training volume and intensity is high during this phase. This is a critical phase for the elite athlete.
Phase 3 - Training During The Season
During this phase of training, increases in strength and speed may still be needed (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season.
Phase 4 - Post-Season Training
After the season, you need to recuperate physically and mentally. Active rest is often used for this purpose. For instance, a football player might enjoy playing basketball in the off-season. This allows you to stay in relatively good shape and begin the next phase of training fresh and healthy. You can also make greater physical gains and have a better season the next year.
It takes time to build your athletic body the right way. Don't take shortcuts!
Download your FREE 10-Minute Strength and Power Workouts now!
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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