Exercises that you should be doing as an athlete:
90. Core Exercises for Stabilization, Strength and Power. See this post.
91. Squats (2 legs and single leg) - Don't leave squats out of your workout!
92. Deadlift - The deadlift is one of the best full body exercises there is.
93. Clean and Hang - A great exercise because you execute the exercise from the same position that you jump from (or the power position).
94. Medicine Ball Throws and Chops - These exercises are great for full speed power exercises.
95. Multiplanar Lunges and Step Ups - These 1 legged exercises use the same pathways you use to run.
96. Hip Strength and Flexibility - You won't be a good athlete without well-conditioned and flexible hips.
97. Hamstring Flexibility and Strength Exercises - Hamstring conditioning and strength should be on-going.
98. Improve dynamic balance with 1 legged exercises and by training on different surfaces.
99. Squat Jumps, vertical jumps and long Jumps - These exercises will tell you how much leg power you have.
100. Ladder Drills, Cone Drills, Speed Drills and Bounding Drills -
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
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Showing posts with label Article Series--SFH Top 100 Training Tips. Show all posts
Showing posts with label Article Series--SFH Top 100 Training Tips. Show all posts
Monday, October 27, 2008
Friday, October 24, 2008
Top 100 Sports Training And Nutrition Tips, #10
Plyometrics....a popular topic out there in the sports world....here is what you need to know:
83. 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. Strength training gives you the muscular and nervous system development needed to develop optimal power, so you shouldn't skip the strength training to do plyometrics.
84. Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before moving on to full-speed exercises. Jumping and landing techniques should be mastered.
85. Choose plyometric exercises that mimic your movements of your sport (transfer-of-training-effect).
86. Safety concerns during plyometric training are: quality footwear for the athlete, safe training surfaces (hard surfaces like concrete and asphalt should be avoided) and a program designed and supervised by a fitness professional.
87. Training progressions should follow this path:
a. Simple to Complex
b. Stable to Unstable
c. Body Weight Exercises to Resistance Exercises
d. Low Loads to High Loads
88. Signs of over-training in plyometrics include:
a. Prolonged foot contact with the ground
b. Lack of control
c. Decreased vertical height or horizontal distance
d. Longer rest periods are needed by the athlete
89. Newbies and young athletes are not ready for plyometrics! To avoid injuries, they should focus on strength and core stabilization exercises first.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
83. 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. Strength training gives you the muscular and nervous system development needed to develop optimal power, so you shouldn't skip the strength training to do plyometrics.
84. Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve your speed, power, and performance, they also place you at greater risk of injury than less intense training exercises. It is important to perform the exercises correctly before moving on to full-speed exercises. Jumping and landing techniques should be mastered.
85. Choose plyometric exercises that mimic your movements of your sport (transfer-of-training-effect).
86. Safety concerns during plyometric training are: quality footwear for the athlete, safe training surfaces (hard surfaces like concrete and asphalt should be avoided) and a program designed and supervised by a fitness professional.
87. Training progressions should follow this path:
a. Simple to Complex
b. Stable to Unstable
c. Body Weight Exercises to Resistance Exercises
d. Low Loads to High Loads
88. Signs of over-training in plyometrics include:
a. Prolonged foot contact with the ground
b. Lack of control
c. Decreased vertical height or horizontal distance
d. Longer rest periods are needed by the athlete
89. Newbies and young athletes are not ready for plyometrics! To avoid injuries, they should focus on strength and core stabilization exercises first.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, October 23, 2008
Top 100 Sports Training And Nutrition Tips, #9
Pre- and post- workout nutrition is critical to build muscle and keep you performing as an elite athlete.....
74. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.
75. Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available. Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer.
76. Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
77. Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 45 minute to 1 hour window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.
The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil.
78. Your body needs a minimum of 200 grams of carbs per day if you are a light exerciser. You will feel tired and listless without this amount of carbs.
79. Athletes in sports that require plyometrics, speed and weight training need about 2.5 grams of daily carbs per pound of body weight. A 180 pound athlete would need at least 450 grams of carbs each day to function properly.
80. Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events.
81. Daily protein needs for athletes should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)
For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours (with every meal) to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
82. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces). During exercise, drink about a cup of water for every 15 minutes of exercise.
A carb/protein drink is needed during exercise or games longer than 1 hour.
Eat like an athlete! Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
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74. The rigors of training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better.
75. Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available. Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer.
76. Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
77. Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 45 minute to 1 hour window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.
The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil.
78. Your body needs a minimum of 200 grams of carbs per day if you are a light exerciser. You will feel tired and listless without this amount of carbs.
79. Athletes in sports that require plyometrics, speed and weight training need about 2.5 grams of daily carbs per pound of body weight. A 180 pound athlete would need at least 450 grams of carbs each day to function properly.
80. Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events.
81. Daily protein needs for athletes should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:
Recreational exerciser, adult 0.5-0.75
Competitive athlete, adult 0.6-0.9
Growing teenage athlete 0.8-0.9
Adult building muscle mass 0.7-0.9
Maximum usable amount by adults 0.9 (your body will excrete excess protein)
For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours (with every meal) to insure adequate supply during the day. Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.
82. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces). During exercise, drink about a cup of water for every 15 minutes of exercise.
A carb/protein drink is needed during exercise or games longer than 1 hour.
Eat like an athlete! Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, October 22, 2008
Top 100 Sports Training And Nutrition Tips, #8
Every athlete is trying to get faster....speed is much more than straight-ahead running.....In this article, I will cover some general speed training guidelines....
68. Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.
69. Your body needs adequate strength (including core strength) and speed strength (power) for you to reach your running speed potential.
70. Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
71. You need to master the basic running mechanics to become faster. Posture, arm action and leg action are keys to improving your speed.
72. Running alone will not give you the leg strength you will need to improve your running speed. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, straight-leg deadlifts and good mornings. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as knee ACL tears. And, don't forget about your calf muscles. The calf muscles provide at least 30% of the strength and power it takes to run fast. Use calf raises (seated or standing) to strengthen the calves.
73. You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.
In the next article of this series, I will look at detailed ways for you to improve your playing speed.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
68. Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed.
69. Your body needs adequate strength (including core strength) and speed strength (power) for you to reach your running speed potential.
70. Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
71. You need to master the basic running mechanics to become faster. Posture, arm action and leg action are keys to improving your speed.
72. Running alone will not give you the leg strength you will need to improve your running speed. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, straight-leg deadlifts and good mornings. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as knee ACL tears. And, don't forget about your calf muscles. The calf muscles provide at least 30% of the strength and power it takes to run fast. Use calf raises (seated or standing) to strengthen the calves.
73. You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.
In the next article of this series, I will look at detailed ways for you to improve your playing speed.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 21, 2008
Top 100 Sports Training And Nutrition Tips, #7
Dynamic flexibility in all 3 planes of motion is critical if you want to compete at a high level in your sport.....
60. You can avoid many injuries if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstrings.
61. Your torso and shoulders need to be flexible to avoid injuries in your core area. The trunk rotation test measures trunk (torso) and shoulder flexibility.
62. Keep the groin area flexible and you will help prevent painful, nagging injuries. The groin flexibility test will measure the flexibility in the adductors.
63. If your hip flexor muscles are not flexible, you will not even be a good athlete in your sport! Tight hip flexors also lead to some painful injuries (like pulls and strains) that are hard to recover from.
64. Great athletes dominate athletic movements with the hips, glutes, quadriceps and hamstrings. All of these muscle regions need to work properly or you will not compete on a high level.
65. As an athlete, you need to incorporate self myofascial release with foam rolls (SMFR) and other sports massage techniques into your flexibility routine. These techniques will relieve stress and muscle tension, among other benefits.
66. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
67. A comprehensive flexibility training program for athletes could include the following:
Static Stretches - It is better to do static stretching after your game or workout (perform dynamic flexibility routines before a game or workout). Static stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
a. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.
b. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.
c. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.
d. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing. Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.
Static stretches should be done after your workout to return your muscles to their normal length.
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:
a. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.
b. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.
c. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
60. You can avoid many injuries if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstrings.
61. Your torso and shoulders need to be flexible to avoid injuries in your core area. The trunk rotation test measures trunk (torso) and shoulder flexibility.
62. Keep the groin area flexible and you will help prevent painful, nagging injuries. The groin flexibility test will measure the flexibility in the adductors.
63. If your hip flexor muscles are not flexible, you will not even be a good athlete in your sport! Tight hip flexors also lead to some painful injuries (like pulls and strains) that are hard to recover from.
64. Great athletes dominate athletic movements with the hips, glutes, quadriceps and hamstrings. All of these muscle regions need to work properly or you will not compete on a high level.
65. As an athlete, you need to incorporate self myofascial release with foam rolls (SMFR) and other sports massage techniques into your flexibility routine. These techniques will relieve stress and muscle tension, among other benefits.
66. If you are in rehab for an injury, flexibility is critical. You should rehabilitate the injured area as follows: a) restore the range of motion, b) restore flexibility and strength of the injured area and c) regain balance lost because of the injury.
67. A comprehensive flexibility training program for athletes could include the following:
Static Stretches - It is better to do static stretching after your game or workout (perform dynamic flexibility routines before a game or workout). Static stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
a. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.
b. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.
c. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.
d. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing. Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.
Static stretches should be done after your workout to return your muscles to their normal length.
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:
a. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.
b. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.
c. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Monday, October 20, 2008
Top 100 Sports Training And Nutrition Tips, #6
Improve your dynamic balance and you will be a better athlete.....some how-tos:
51. Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc.
52. Include exercises with your eyes closed to improve limb position sense (proprioception).
53. Train your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.
54. Train on different surfaces such as grass, sand, astro-play and soft surfaces. You will rarely play on a perfect surface anyway.
55. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
56. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better.
57. Better muscular balance will give you better dynamic balance. For example, your quadriceps should not be significantly stronger than your hamstrings.
58. Quickness and agility drills will improve your dynamic balance.
59. Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
51. Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc.
52. Include exercises with your eyes closed to improve limb position sense (proprioception).
53. Train your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.
54. Train on different surfaces such as grass, sand, astro-play and soft surfaces. You will rarely play on a perfect surface anyway.
55. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
56. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better.
57. Better muscular balance will give you better dynamic balance. For example, your quadriceps should not be significantly stronger than your hamstrings.
58. Quickness and agility drills will improve your dynamic balance.
59. Balance training also improves your core strength. Balance exercises should closely mimic those actions required by your sport.
Train hard and smart!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Download your FREE 10-Minute Strength and Power Workouts now!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 17, 2008
Top 100 Sports Training And Nutrition Tips, #5
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......
41. 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.
42. 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.
43. 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.
44. Limit Strength – The maximum force that your muscles can produce in a single contraction. A few elite athletes have this type of strength.
45. Endurance Strength – The ability to produce and maintain force over an extended period of time. This type of strength is critical for athletic success.
46. 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.
47. 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.
48. 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.
49. Do your strength training in all 3 planes of motion.
50. 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!
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
41. 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.
42. 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.
43. 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.
44. Limit Strength – The maximum force that your muscles can produce in a single contraction. A few elite athletes have this type of strength.
45. Endurance Strength – The ability to produce and maintain force over an extended period of time. This type of strength is critical for athletic success.
46. 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.
47. 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.
48. 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.
49. Do your strength training in all 3 planes of motion.
50. 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!
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
Thursday, October 16, 2008
Top 100 Sports Training And Nutrition Tips, #4
One important thing to remember about sports fitness training is that it is not a strongman contest! Too many times there is too much emphasis placed on "maxing out" with the weights. To continually get stronger without an increase in speed, power and athleticism will do you no good. An overall athletic training framework for you to follow is.....
29. Train your body in all 3 planes of motion. Many athletic movements happen in the transverse plane (rotations, turning, twisting, etc.) and frontal plane (side-to-side, lateral). Machine-based training concentrates on the sagittal plane (up- down, forward-backward movements). Do miminal athletic training on machines because they limit your natural movement patterns.
30. Train on your feet because most athletic movements in games are done standing and running.
31. Stabilize and strengthen the core first and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions. You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.
32. The same holds true for body strength exercises. Start with dumbbells to stabilize your joints. Dumbbells also don't allow you to cheat when 1 arm or 1 leg is weaker than the other. Also, bodyweight exercises work well to stabilize your body strength. You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.
33. Continuing with strength exercises....concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts. One-legged squats, step ups and lunges improve your running strength and power because about 80% of running is done on one leg. Do less single-joint exercises like bicep curls, calf raises and leg extensions because you get little benefit.
34. And, improve your muscular balance. Quadriceps shouldn't be significantly stronger than hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body.
35. 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).
36. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training.
37. Progress to more intense exercises like plyometrics, speed training and full-speed sport specific exercises after you have stabilized and strengthened your core, joints and overall muscle structure. At this stage, you will train athletic movements in your sport (transfer-of-training effect) and not just muscles. YOU MUST TRAIN FAST AND EXPLOSIVE TO GET FASTER AND MORE EXPLOSIVE.
38. Train outside as much as possible especially if your sport is played outside. You need to train on grass, astro-play surfaces, artificial surfaces, etc. If the grass surface is a little uneven, that will help your dynamic balance. Games are rarely played on perfect surfaces anyway.
39. Don't use weighted balls when working on your sport's skills. For example, a pitcher shouldn't use weighted balls when working on the skills of pitching. This will mess up your skills. Separate strength and power training from your skill practices. Your improved strength and power will help you perform your skill more efficiently.
40. Rate-of-force production (how fast your muscles produce force) and dynamic balance are the two best physical predictors of athletic success. Your training program (strength, power, speed, flexibility, etc.) should be pointed toward improving these 2 physical traits.
Train hard and smart! See ya tomorrow!
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
29. Train your body in all 3 planes of motion. Many athletic movements happen in the transverse plane (rotations, turning, twisting, etc.) and frontal plane (side-to-side, lateral). Machine-based training concentrates on the sagittal plane (up- down, forward-backward movements). Do miminal athletic training on machines because they limit your natural movement patterns.
30. Train on your feet because most athletic movements in games are done standing and running.
31. Stabilize and strengthen the core first and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions. You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.
32. The same holds true for body strength exercises. Start with dumbbells to stabilize your joints. Dumbbells also don't allow you to cheat when 1 arm or 1 leg is weaker than the other. Also, bodyweight exercises work well to stabilize your body strength. You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.
33. Continuing with strength exercises....concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts. One-legged squats, step ups and lunges improve your running strength and power because about 80% of running is done on one leg. Do less single-joint exercises like bicep curls, calf raises and leg extensions because you get little benefit.
34. And, improve your muscular balance. Quadriceps shouldn't be significantly stronger than hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body.
35. 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).
36. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training.
37. Progress to more intense exercises like plyometrics, speed training and full-speed sport specific exercises after you have stabilized and strengthened your core, joints and overall muscle structure. At this stage, you will train athletic movements in your sport (transfer-of-training effect) and not just muscles. YOU MUST TRAIN FAST AND EXPLOSIVE TO GET FASTER AND MORE EXPLOSIVE.
38. Train outside as much as possible especially if your sport is played outside. You need to train on grass, astro-play surfaces, artificial surfaces, etc. If the grass surface is a little uneven, that will help your dynamic balance. Games are rarely played on perfect surfaces anyway.
39. Don't use weighted balls when working on your sport's skills. For example, a pitcher shouldn't use weighted balls when working on the skills of pitching. This will mess up your skills. Separate strength and power training from your skill practices. Your improved strength and power will help you perform your skill more efficiently.
40. Rate-of-force production (how fast your muscles produce force) and dynamic balance are the two best physical predictors of athletic success. Your training program (strength, power, speed, flexibility, etc.) should be pointed toward improving these 2 physical traits.
Train hard and smart! See ya tomorrow!
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 15, 2008
Top 100 Sports Training And Nutrition Tips, #3
Prevent, or reduce the risk of these injuries with the proper sports training techniques.....
16. This might sound elementary but..... warm-up properly to avoid injuries.... walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense practices or games. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout or game.
17. Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
18. Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.
19. Protect your feet....its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
20. Avoid various tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
21. Train to lessen the risk of a knee anterior cruciate ligament (ACL) injury....it is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.
22. Continuing on with hamstrings...prevention of hamstring injuries is the best solution. They are tough to recover from so adequate hamstring strength and flexibility is needed to lessen the risk of injury.
23. Strengthen and stretch your throwing shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.
24. Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.
25. Forget about doing situps....there is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps. This leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer ab exercises like planks and bridges.
26. Avoid shin splints by not over-training and wearing quality footwear.....also exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running) you are at risk for shin splints (don't wear cheap shoes!).
27. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.
28. You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain! Plantar Fasciitis usually develops over time so takes steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.
The point is this: prepare your body for competition (stabilize, strength, flexibility, etc.) and maintain your body over time. Don't ignore the warning signs---LIKE PAIN!
Train hard and smart! See ya tomorrow!
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
16. This might sound elementary but..... warm-up properly to avoid injuries.... walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense practices or games. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout or game.
17. Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.
18. Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.
19. Protect your feet....its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear.
20. Avoid various tendonitis injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.
21. Train to lessen the risk of a knee anterior cruciate ligament (ACL) injury....it is the most common injury affecting the knee joint. Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.
22. Continuing on with hamstrings...prevention of hamstring injuries is the best solution. They are tough to recover from so adequate hamstring strength and flexibility is needed to lessen the risk of injury.
23. Strengthen and stretch your throwing shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.
24. Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.
25. Forget about doing situps....there is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps. This leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer ab exercises like planks and bridges.
26. Avoid shin splints by not over-training and wearing quality footwear.....also exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running) you are at risk for shin splints (don't wear cheap shoes!).
27. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.
28. You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)! Folks, this is serious pain! Plantar Fasciitis usually develops over time so takes steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.
The point is this: prepare your body for competition (stabilize, strength, flexibility, etc.) and maintain your body over time. Don't ignore the warning signs---LIKE PAIN!
Train hard and smart! See ya tomorrow!
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 14, 2008
Top 100 Sports Training And Nutrition Tips, #2
If you are an injured athlete, you can't compete! Its that simple! The purpose of your sports fitness training is to give your body the best chance at avoiding injuries while competing at a high level. Here are some tips:
11. Don't over-train. Over-training is a leading cause of sports injuries. Signs of over-training include slow foot movement, extreme exhaustion and sloppy execution of exercises.
12. Perform the exercises correctly. If you repeatedly do your exercises the wrong way, you will end up with injuries. Also, the exercises will train the wrong muscles the wrong way. For example, if an exercise hurts, that is a sign that you are injured or you are doing the exercise wrong. You might need the help of a professional trainer.
13. Don't do exercises before you are ready for them. For example, you shouldn't be doing high speed plyometric exercises before you have adequate core and body strength.
14. Don't base your exercise program on something you read in a magazine! Also, don't base your exercise program on another athlete's program. Every athlete is different and will have a unique training program. A professional trainer can design a program just for you!
15. Get a fitness and nutrition assessment done by a professional trainer! This is a very important step to take. Among other things, postural deficiencies, body fat percentage, muscle imbalances and flexibility problems are identified. Also, you need to know if you are eating like an athlete should!
What are you waiting for? Schedule your fitness and nutrition assessment today! It won't cost you anything but your time (about 45 minutes)! Call (512-289-8879) or email me at the bottom of this post! Don't put it off!
Train hard and smart! See ya tomorrow!
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
11. Don't over-train. Over-training is a leading cause of sports injuries. Signs of over-training include slow foot movement, extreme exhaustion and sloppy execution of exercises.
12. Perform the exercises correctly. If you repeatedly do your exercises the wrong way, you will end up with injuries. Also, the exercises will train the wrong muscles the wrong way. For example, if an exercise hurts, that is a sign that you are injured or you are doing the exercise wrong. You might need the help of a professional trainer.
13. Don't do exercises before you are ready for them. For example, you shouldn't be doing high speed plyometric exercises before you have adequate core and body strength.
14. Don't base your exercise program on something you read in a magazine! Also, don't base your exercise program on another athlete's program. Every athlete is different and will have a unique training program. A professional trainer can design a program just for you!
15. Get a fitness and nutrition assessment done by a professional trainer! This is a very important step to take. Among other things, postural deficiencies, body fat percentage, muscle imbalances and flexibility problems are identified. Also, you need to know if you are eating like an athlete should!
What are you waiting for? Schedule your fitness and nutrition assessment today! It won't cost you anything but your time (about 45 minutes)! Call (512-289-8879) or email me at the bottom of this post! Don't put it off!
Train hard and smart! See ya tomorrow!
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
Monday, October 13, 2008
Top 100 Sports Training and Nutrition Tips, #1
My next 10 blog posts will cover fitness and nutrition tips for athletes......I'll start with a general framework in this article and go into more detail in the next 9 articles:
1. Prevent Injuries and Burnout - This is the number one goal of sports fitness training! Every serious athlete needs to be involved in a comprehensive training program to prevent injuries and burnout.
2. Stabilization Training (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.
3. Strength Training (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.
4. Power Training (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.
5. Multi-Planar - You should train your body in all 3 planes of motion because athletic movements occur in all planes (sagittal, frontal, transverse).
6. Multi-Joint - Make maximum use of compound exercises like bench press, squats and lunges.
7. Proprioceptively Enriched - Exercises should have high neural demand to improve dynamic balance.
8. Sport-Specific - Training exercises should mirror the movements your sport.
9. Muscle Contraction Spectrum - You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).
10. Contraction Velocity Spectrum - You must train at different speeds to mimic the actions in your sport.
See ya tomorrow for part 2 of this series!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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
1. Prevent Injuries and Burnout - This is the number one goal of sports fitness training! Every serious athlete needs to be involved in a comprehensive training program to prevent injuries and burnout.
2. Stabilization Training (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.
3. Strength Training (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.
4. Power Training (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.
5. Multi-Planar - You should train your body in all 3 planes of motion because athletic movements occur in all planes (sagittal, frontal, transverse).
6. Multi-Joint - Make maximum use of compound exercises like bench press, squats and lunges.
7. Proprioceptively Enriched - Exercises should have high neural demand to improve dynamic balance.
8. Sport-Specific - Training exercises should mirror the movements your sport.
9. Muscle Contraction Spectrum - You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).
10. Contraction Velocity Spectrum - You must train at different speeds to mimic the actions in your sport.
See ya tomorrow for part 2 of this series!
Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
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
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