A sports fitness assessment will let you know where you are and what you need to do to achieve your sports fitness goals....it makes no sense to just start working out with no plan!
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!
A fitness and nutrition assessment done by a professional trainer will tell you, among other things, your postural deficiencies, body fat percentage, muscle imbalances and flexibility problems. Also, you need to know if you are eating like an athlete should (most are not)!
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 (mark@markdilworthfitness.com)! Don't put it off!
Train hard and smart to reach your goals!
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
Showing posts with label Sports Fitness Questions. Show all posts
Showing posts with label Sports Fitness Questions. Show all posts
Wednesday, March 25, 2009
Friday, October 31, 2008
Sports Fitness Question Of The Week, #14
Wanna improve your dynamic balance for your sport? Read this Q & A....
Client Q: Mark, what do you think about balance boards, BOSU balls, disc, etc. used to improve balance in my sport?
Mark's A: An athlete's dynamic balance is one of the top physical predictors of success in sports. Having said that, there are alot of companies selling sports fitness products for a profit. And, of course, their products are guaranteed to make you a better athlete.
I don't use fitness gadgets when I work with clients. There are many ways to improve your dynamic balance using exercises like:
1. one-legged exercises (bodyweight and resisted),
2. exercises done on different surfaces like sand, grass and astro-play,
3. exercises done with your eyes closed,
4. jump rope exercises (one foot, shuffles, alternating feet, slaloms, etc.),
5. plyometric jumping, landing and bounding exercises,
6. exercises performed in all 3 planes of motion and
7. quickness and agility drills which force you to maintain balance over a constantly changing base of support.
So, I say save your money on sports fitness gadgets. You don't need them to improve your dynamic balance.
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
Client Q: Mark, what do you think about balance boards, BOSU balls, disc, etc. used to improve balance in my sport?
Mark's A: An athlete's dynamic balance is one of the top physical predictors of success in sports. Having said that, there are alot of companies selling sports fitness products for a profit. And, of course, their products are guaranteed to make you a better athlete.
I don't use fitness gadgets when I work with clients. There are many ways to improve your dynamic balance using exercises like:
1. one-legged exercises (bodyweight and resisted),
2. exercises done on different surfaces like sand, grass and astro-play,
3. exercises done with your eyes closed,
4. jump rope exercises (one foot, shuffles, alternating feet, slaloms, etc.),
5. plyometric jumping, landing and bounding exercises,
6. exercises performed in all 3 planes of motion and
7. quickness and agility drills which force you to maintain balance over a constantly changing base of support.
So, I say save your money on sports fitness gadgets. You don't need them to improve your dynamic balance.
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, September 26, 2008
Client Sports Fitness Question Of The Week, 13
If you are in a sport that involves running, read this Q & A:
Client Q: I have had problems with hamstring pulls and strains for a long time. What can I do to fix this problem?
Mark's A: Hamstring injuries are bothersome because they are so hard to recover from! It is better to prevent hamstring injuries if possible. The problem I see most is inadequate flexibility and strength in the hamstrings. Also, when the hamstrings are significantly weaker than the quadriceps, you are susceptible to knee ACL injuries.
Improve your hamstring flexibility with these exercises:
walking lunges, resistance band eccentric stretch (pictured above) and static stretch (static stretch should be done after workout or game).
Improve your hamstring strength with these exercises:
lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute ham raises.
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
Client Q: I have had problems with hamstring pulls and strains for a long time. What can I do to fix this problem?
Mark's A: Hamstring injuries are bothersome because they are so hard to recover from! It is better to prevent hamstring injuries if possible. The problem I see most is inadequate flexibility and strength in the hamstrings. Also, when the hamstrings are significantly weaker than the quadriceps, you are susceptible to knee ACL injuries.
Improve your hamstring flexibility with these exercises:
walking lunges, resistance band eccentric stretch (pictured above) and static stretch (static stretch should be done after workout or game).
Improve your hamstring strength with these exercises:
lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and glute ham raises.
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
Friday, September 19, 2008
Client Sports Fitness Question Of The Week, 12
Did you have a good off-season of training for your sport? That's great, but you still need to train during the season! Look at this client Q & A:
Client Q: During my first college baseball season, I started to wear down because I hadn't played that many games before--what do I need to do?
Mark's A: A big part of periodization training is designed to allow the athlete to peak (and maintain high performance) at the right time--during the season! Read my post about athletic periodization training.
Increases in strength and speed may still be needed during the season (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season. This means that if you stop strength and power training during the season, your performance will begin to decline as the season wears on. One to 2 days of strength and power training during the season is enough.
It is also critical that you get adequate rest and proper nutrition during the season. Some sports, such as baseball and basketball, require you to play as many as 5-6 games per week. And, a sport such as football takes a physical toll on the body. The right balance of training, nutrition and rest is necessary to allow you to maintain peak performance.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Client Q: During my first college baseball season, I started to wear down because I hadn't played that many games before--what do I need to do?
Mark's A: A big part of periodization training is designed to allow the athlete to peak (and maintain high performance) at the right time--during the season! Read my post about athletic periodization training.
Increases in strength and speed may still be needed during the season (as in track and field). In other sports, such as baseball or football, strength and power needs to be maintained during the season. This means that if you stop strength and power training during the season, your performance will begin to decline as the season wears on. One to 2 days of strength and power training during the season is enough.
It is also critical that you get adequate rest and proper nutrition during the season. Some sports, such as baseball and basketball, require you to play as many as 5-6 games per week. And, a sport such as football takes a physical toll on the body. The right balance of training, nutrition and rest is necessary to allow you to maintain peak performance.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, September 12, 2008
Client Sports Fitness Question Of The Week, 11
Let's face it....every one doesn't start with great or even above average athletic talent! So, what can the "average athlete" do to improve? Read this question!
Client Q: My son has average athletic talent. He needs to improve quickness, speed, power, etc. What does he need to do?
Mark's A: There are many examples of the best players not being the best athletes on the field or court. Here are some examples of how to do it:
--Base Stealing: You can steal a base by getting a "good jump" and accelerating fast (you don't have time to reach maximum speed). So, starting and acceleration speed training is critical for baseball players.
--Playing Defense: Defending a player in basketball is about hard work and footwork! Anyone can improve in these areas! Speed ladder drills, cone drills, shuffle drills, etc. will help you improve in these areas.
--Endurance: Soccer mid fielders have to cover alot of ground--for the whole game! So do football wide receivers/defensive backs and lacrosse players. Speed endurance training builds the athlete up to be able to run repeated sprints for the entire game. The strongest and fastest player or team at the end of the game often wins it!
--Core: How many times have you seen a player start to "lose upper body power" after a long game and struggle to finish a shot or run? A weak core area (torso) will definitely slow your speed and power when you become tired. Anyone can train to strengthen the core!
Hard, smart work will make you a better player---and a better athlete! Don't concern yourself with what you don't have athletically! Concern yourself with improving your strength, power, speed and overall athletic skills as much as you can!
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
Client Q: My son has average athletic talent. He needs to improve quickness, speed, power, etc. What does he need to do?
Mark's A: There are many examples of the best players not being the best athletes on the field or court. Here are some examples of how to do it:
--Base Stealing: You can steal a base by getting a "good jump" and accelerating fast (you don't have time to reach maximum speed). So, starting and acceleration speed training is critical for baseball players.
--Playing Defense: Defending a player in basketball is about hard work and footwork! Anyone can improve in these areas! Speed ladder drills, cone drills, shuffle drills, etc. will help you improve in these areas.
--Endurance: Soccer mid fielders have to cover alot of ground--for the whole game! So do football wide receivers/defensive backs and lacrosse players. Speed endurance training builds the athlete up to be able to run repeated sprints for the entire game. The strongest and fastest player or team at the end of the game often wins it!
--Core: How many times have you seen a player start to "lose upper body power" after a long game and struggle to finish a shot or run? A weak core area (torso) will definitely slow your speed and power when you become tired. Anyone can train to strengthen the core!
Hard, smart work will make you a better player---and a better athlete! Don't concern yourself with what you don't have athletically! Concern yourself with improving your strength, power, speed and overall athletic skills as much as you can!
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
Friday, September 5, 2008
Client Sports Fitness Question Of The Week, 10
One area of your body is often under-trained when you are training to improve your running speed. Read this client Q & A.
Client Q: I'm trying to improve my running speed and I need to know if I'm leaving any training method out?
Mark's A: You may not have given your lower legs enough training attention. The lower legs can provide 20% to 25% of the power needed for an explosive start. When you plan your workout routine, include more lower leg exercises like:
1) Explosive standing dumbbell calf raises (go as fast as possible to failure 3-4 sets). You can progress to one-legged calf raises.
2) Explosive lifts on the leg press with only your toes lifting the weight (3 sets/20 repetitions). You can progress to one-legged lifts.
3) Barbell calf raises using jumping motion (explode upward on your toes as if you are jumping). Do 3 sets of 20 repetitions. Progress to one-legged raises.
You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they bounce back faster.
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
Client Q: I'm trying to improve my running speed and I need to know if I'm leaving any training method out?
Mark's A: You may not have given your lower legs enough training attention. The lower legs can provide 20% to 25% of the power needed for an explosive start. When you plan your workout routine, include more lower leg exercises like:
1) Explosive standing dumbbell calf raises (go as fast as possible to failure 3-4 sets). You can progress to one-legged calf raises.
2) Explosive lifts on the leg press with only your toes lifting the weight (3 sets/20 repetitions). You can progress to one-legged lifts.
3) Barbell calf raises using jumping motion (explode upward on your toes as if you are jumping). Do 3 sets of 20 repetitions. Progress to one-legged raises.
You can work the calf muscles more frequently than other muscle groups (up to 4 times a week) because they bounce back faster.
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, August 29, 2008
Client Sports Fitness Question Of The Week, 9
Speed kills! Speed never has a bad ballgame! There are other speed sayings......This client Q & A has a little different twist on speed.
Client Q: I'm not a "speed demon." What can I do to get faster for football?
Mark's A: The speed secret for any athlete is this: PLAY THE GAME FAST! Players rarely reach or need maximum speed during the game. Don't get me wrong, try to become as fast as you can. Straight-ahead (or linear) speed is great.
But, other aspects of speed will allow you to PLAY THE GAME FASTER such as closing speed, acceleration speed, stopping speed, reaction time, quickness, agility, proper footwork, etc.
Mastering these aspects of speed will give you an advantage on the playing field. Read my posts on speed development. And, download my eBook on "Speed Training For Athletes."
Work hard, master the speed mechanics and you WILL PLAY THE GAME FASTER!
Download your Free Book, "What to Never Eat After You Workout."
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Client Q: I'm not a "speed demon." What can I do to get faster for football?
Mark's A: The speed secret for any athlete is this: PLAY THE GAME FAST! Players rarely reach or need maximum speed during the game. Don't get me wrong, try to become as fast as you can. Straight-ahead (or linear) speed is great.
But, other aspects of speed will allow you to PLAY THE GAME FASTER such as closing speed, acceleration speed, stopping speed, reaction time, quickness, agility, proper footwork, etc.
Mastering these aspects of speed will give you an advantage on the playing field. Read my posts on speed development. And, download my eBook on "Speed Training For Athletes."
Work hard, master the speed mechanics and you WILL PLAY THE GAME FASTER!
Download your Free Book, "What to Never Eat After You Workout."
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, August 22, 2008
Client Sports Fitness Question Of The Week, 8
Listen up young athletes! Read this client Q & A to learn about developing lower body leg power, speed and dynamic balance for your sport! Actually, this info will apply to any athlete.
Client Q: What are some good leg exercises to help me improve my strength and speed?
Mark's A: First, don't worry about "maxing out" on leg exercises! Functional strength and dynamic balance are more important than absolute strength. You don't even need weights (use bodyweight).
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! It will make you a better athlete!
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
Client Q: What are some good leg exercises to help me improve my strength and speed?
Mark's A: First, don't worry about "maxing out" on leg exercises! Functional strength and dynamic balance are more important than absolute strength. You don't even need weights (use bodyweight).
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! It will make you a better athlete!
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
Friday, August 15, 2008
Client Sports Fitness Question Of The Week, 7
Read this sports fitness question and answer carefully!
Client Q: I have been hearing alot about plyometrics. Should my son start training with plyometrics to improve his sports performance?
Mark's A: Probably not right away! Most young athletes are not ready for this high-risk, high-reward type of training. 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 the athlete to increase power. Traditional barbell and dumbbell strength exercises do not allow the athlete to move at the speeds necessary to improve power. Strength training gives the athlete the muscular and nervous system development needed to develop optimal power.
So how does plyometrics work? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.
Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.
Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.
A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex.
The amortization phase, the time on the ground, is the most important part of a plyometric exercise. It represents the time between the landing and the take off and is critical for power development.
If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.
Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.
It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand.
Concrete or other similar hard surfaces expose the athlete to injury. And finally, the athlete should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.
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
Client Q: I have been hearing alot about plyometrics. Should my son start training with plyometrics to improve his sports performance?
Mark's A: Probably not right away! Most young athletes are not ready for this high-risk, high-reward type of training. 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 the athlete to increase power. Traditional barbell and dumbbell strength exercises do not allow the athlete to move at the speeds necessary to improve power. Strength training gives the athlete the muscular and nervous system development needed to develop optimal power.
So how does plyometrics work? Primarily through the use of two components: 1) elasticity of the muscles and 2) the stretch shortening cycle.
Muscles can produce three types of contractions: eccentric (muscle lengthens and reduces force), isometric (length of muscle doesn't change and stabilizes force) and concentric (muscle shortens and produces force). The stretch shortening cycle produces more powerful concentric contractions.
Plyometric exercises always follow the same order: a landing phase, an amortization phase and the take off. The landing phase starts when the muscles start an eccentric contraction. The rapid eccentric contraction stretches the elastic component of the muscle and activates the stretch reflex.
A high level of eccentric strength is needed during the landing phase. Inadequate strength will result in a slow rate of stretch and less activation of the stretch reflex.
The amortization phase, the time on the ground, is the most important part of a plyometric exercise. It represents the time between the landing and the take off and is critical for power development.
If the amortization phase is too long, the stretch reflex is lost and there is no plyometric effect. The take off is the concentric contraction that follows the landing. During this phase the stored elastic energy is used to increase jump height and explosive power.
Plyometrics represent high intensity training, placing great stress on the bones, joints, and connective tissue. While plyometrics can improve an athlete’s speed, power, and performance, they also place her or him at greater risk of injury than less intense training exercises.
It is important to perform the exercises correctly before implementation of full-speed exercises. Jumping and landing techniques should be mastered by the athlete. Exercises should also be performed on safe surfaces such as rubber mats, sprung floors, grass or sand.
Concrete or other similar hard surfaces expose the athlete to injury. And finally, the athlete should have good core and lower body strength to enhance the plyometric effect and reduce chances of injury.
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
Friday, August 8, 2008
Client Sports Fitness Question Of The Week, 6
One major goal of sports fitness training is injury prevention. Ankle sprains are common to sports competitors. Really bad ankle sprains can give a player trouble for the rest of her or his career (i.e., ankle sleeves are needed to reinforce the ankle).
Client Q: Is there anything I can do to prevent ankle sprains during practice or games?
Mark's A: You can take steps to reduce the risk of spraining an ankle.
1) You can improve the ankle's joint proprioception (position sense) and dynamic stability with balance training. Doing one-legged balance exercises will accomplish this goal. One-leg balancing on foam pads or disks for 4-5 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg.
2) Proper footwork during practice and games will also reduce ankle sprain risks. "Rolled ankles" are very common. An example would be failing to properly plant your foot (with the knee inside the ankle) when accelerating quickly out of a cut. Faulty landing technique from jumps also cause many ankle sprains and knee ligament injuries.
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
Client Q: Is there anything I can do to prevent ankle sprains during practice or games?
Mark's A: You can take steps to reduce the risk of spraining an ankle.
1) You can improve the ankle's joint proprioception (position sense) and dynamic stability with balance training. Doing one-legged balance exercises will accomplish this goal. One-leg balancing on foam pads or disks for 4-5 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg.
2) Proper footwork during practice and games will also reduce ankle sprain risks. "Rolled ankles" are very common. An example would be failing to properly plant your foot (with the knee inside the ankle) when accelerating quickly out of a cut. Faulty landing technique from jumps also cause many ankle sprains and knee ligament injuries.
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
Friday, August 1, 2008
Client Sports Fitness Question Of The Week, 5
For those trying to build up those upper traps using the shrug exercise, look closely at this Q and A!
Client Q: When I do the shrug exercise, how much should I roll my shoulders to make sure I'm getting the full benefit of the exercise?
Mark's A: Don't roll your shoulders! Doing so will put pressure on your cervical spine. And, this is not the most effective way to do the shrug exercise (dumbbell or barbell).
The upper traps will be worked best by raising your shoulders straight up and down. Also, keep your arms as straight as possible throughout the movement.
Happy shrugging!
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
Client Q: When I do the shrug exercise, how much should I roll my shoulders to make sure I'm getting the full benefit of the exercise?
Mark's A: Don't roll your shoulders! Doing so will put pressure on your cervical spine. And, this is not the most effective way to do the shrug exercise (dumbbell or barbell).
The upper traps will be worked best by raising your shoulders straight up and down. Also, keep your arms as straight as possible throughout the movement.
Happy shrugging!
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, July 25, 2008
Client Sports Fitness Question Of The Week, 4
As a personal trainer, I always look to protect young athletes from injuries! So, this client question is geared toward youth:
Client Q: What is "too young" when it comes to lifting weights?
Mark's A: Some type of resistance training can be started as early as 5-6 years old. The National Strength and Conditioning
Association (NSCA) gives the following general guidelines:
1. If your child is apparently healthy, a medical exam is not
mandatory. An exam is recommended for kids with known or
suspected health problems.
2. The child should be ready to follow instructions and training
guidelines.
3. The exercise environment should be safe and free of hazards.
4. The child should warm-up for 5 to 10 minutes before resistance
training.
5. Children should be encouraged to ask questions about training
and praised for participation.
Bodyweight exercises like squats, crunches, pullups, pushups, reverse crunches, lunges and step ups are safe and build muscle strength and endurance.
I would recommend bodyweight exercises for young athletes ages 5-9. Light dumbbell exercises can be done with athletes ages 10-12. At about age
13, young athletes are ready for heavier workloads.
YOUNG ATHLETES SHOULD NOT DO MAXIMUM LIFTS! CORE STRENGTHING SHOULD ALSO BE STRESSED FOR ALL YOUNG ATHLETES!
On a related subject, A YOUNG ATHLETE SHOULD NOT START A SPORTSTRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)!
FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!
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
Client Q: What is "too young" when it comes to lifting weights?
Mark's A: Some type of resistance training can be started as early as 5-6 years old. The National Strength and Conditioning
Association (NSCA) gives the following general guidelines:
1. If your child is apparently healthy, a medical exam is not
mandatory. An exam is recommended for kids with known or
suspected health problems.
2. The child should be ready to follow instructions and training
guidelines.
3. The exercise environment should be safe and free of hazards.
4. The child should warm-up for 5 to 10 minutes before resistance
training.
5. Children should be encouraged to ask questions about training
and praised for participation.
Bodyweight exercises like squats, crunches, pullups, pushups, reverse crunches, lunges and step ups are safe and build muscle strength and endurance.
I would recommend bodyweight exercises for young athletes ages 5-9. Light dumbbell exercises can be done with athletes ages 10-12. At about age
13, young athletes are ready for heavier workloads.
YOUNG ATHLETES SHOULD NOT DO MAXIMUM LIFTS! CORE STRENGTHING SHOULD ALSO BE STRESSED FOR ALL YOUNG ATHLETES!
On a related subject, A YOUNG ATHLETE SHOULD NOT START A SPORTSTRAINING PROGRAM WITH PLYOMETRICS AND RESISTED SPEED TRAINING TECHNIQUES (WEIGHTED VESTS, SLEDS, ETC.)!
FOUNDATIONAL STRENGTH, CORE STRENGTH AND RUNNING/LANDING/JUMPING MECHANICS SHOULD BE MASTERED FIRST. FAILURE TO FOLLOW THESE PROGRESSIONS WILL SUBJECT THE YOUNG ATHLETE TO POSTURAL DYSFUNCTIONS AND INJURIES!
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
Friday, July 18, 2008
Client Sports Fitness Question Of The Week, 3
Is strength overrated in sports? Read this question and answer:
Client Q: How important is a high max weight on the bench press to my success in football?
Mark's A: This is a very good question. One of the primary tests required of athletes at the NFL scouting combine is how many times they can bench press 225 pounds. While this may show how much strength the player has, it says nothing about how good of a football player he is.
From my experience of playing football at the Division I level in college as a defensive back (my bench press max was 400 lbs.), a big-time bench press max had little to do with successfully playing the game. Speed, power, quickness, agility, acceleration, explosion, etc. were all more important than brute strength.
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. I know a former NFL lineman who started on 2 Super Bowl championship teams who said that leverage and positioning was more important than bench press strength. He should know.
When I train football players, I focus on building their full-body strength and endurance as a foundation for speed and power training. A big-time bench press max is not a bad thing, but I stress more importance on speed, power, quickness, agility, etc. using exercises that simulate game-time actions.
That's why SPARQ testing is a more reliable predictor of tangible athletic skills. SPARQ football testing procedures assign scores in the vertical jump, 40 yard dash, kneeling powerball throw and shuttle run. There is also a SPARQ Pro testing procedure that includes things such as vision and reaction tests. Individual and total scores can be compared to others in your sport to see how you measure up.
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
Client Q: How important is a high max weight on the bench press to my success in football?
Mark's A: This is a very good question. One of the primary tests required of athletes at the NFL scouting combine is how many times they can bench press 225 pounds. While this may show how much strength the player has, it says nothing about how good of a football player he is.
From my experience of playing football at the Division I level in college as a defensive back (my bench press max was 400 lbs.), a big-time bench press max had little to do with successfully playing the game. Speed, power, quickness, agility, acceleration, explosion, etc. were all more important than brute strength.
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. I know a former NFL lineman who started on 2 Super Bowl championship teams who said that leverage and positioning was more important than bench press strength. He should know.
When I train football players, I focus on building their full-body strength and endurance as a foundation for speed and power training. A big-time bench press max is not a bad thing, but I stress more importance on speed, power, quickness, agility, etc. using exercises that simulate game-time actions.
That's why SPARQ testing is a more reliable predictor of tangible athletic skills. SPARQ football testing procedures assign scores in the vertical jump, 40 yard dash, kneeling powerball throw and shuttle run. There is also a SPARQ Pro testing procedure that includes things such as vision and reaction tests. Individual and total scores can be compared to others in your sport to see how you measure up.
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, July 11, 2008
Client Sports Fitness Question of the Week, 2
To be honest, this question applies to everyone but it was asked in the context of playing sports. So, here it is:
Client Q: What is the main strength weakness that you see in athletes that you train?
Mark's A: This one is easy! Inadequate core strength is the weakness I see most in the athletes I begin to train. And, the injury I see most as a result of a weak core is low back pain injuries.
When an athlete strengthens the extremities (limbs) before adequately strengthening the core, that is the opposite of how she or he should train. Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine.
THE CORE is your body's center of gravity and all movement begins with the core. Many athletes have sufficient extremity strength, but few athletes display sufficient core strength. A strong and stable core will maximize your extremity strength and power.
A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once (time under tension). Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.
Some coaches and trainers are eager to teach the "more glamourous" plyometric and speed exercises while leaving core and strength training lacking. Plyometric and speed training are "high risk, high reward" exercises.
If the athlete's core strength/stability and overall body strength/stability is not adequate, plyometric and speed training is a recipe for disaster!
Read my article series on core training to learn more.
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
Client Q: What is the main strength weakness that you see in athletes that you train?
Mark's A: This one is easy! Inadequate core strength is the weakness I see most in the athletes I begin to train. And, the injury I see most as a result of a weak core is low back pain injuries.
When an athlete strengthens the extremities (limbs) before adequately strengthening the core, that is the opposite of how she or he should train. Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine.
THE CORE is your body's center of gravity and all movement begins with the core. Many athletes have sufficient extremity strength, but few athletes display sufficient core strength. A strong and stable core will maximize your extremity strength and power.
A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once (time under tension). Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.
Some coaches and trainers are eager to teach the "more glamourous" plyometric and speed exercises while leaving core and strength training lacking. Plyometric and speed training are "high risk, high reward" exercises.
If the athlete's core strength/stability and overall body strength/stability is not adequate, plyometric and speed training is a recipe for disaster!
Read my article series on core training to learn more.
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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