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Monday, February 29, 2016

2017-'Street Light Recruiting' WR-ATH- Caden Winn (5' 11''-185 lbs) CULLMAN HIGH SCHOOL 'AL'

2017-'Street Light Recruiting' WR-ATH- Caden Winn (5' 11''-185 lbs) CULLMAN HIGH SCHOOL 'AL': Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 11:02:29 PM, VID: 0

#3 Jackson Tate / WR,SS / Edgewood Academy (AL) Class of 2017

#3 Jackson Tate / WR,SS / Edgewood Academy (AL) Class of 2017: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 10:41:24 PM, VID: 0

2017 LB/S Malik Horton 2015 season highlight REMIX

2017 LB/S Malik Horton 2015 season highlight REMIX: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 10:20:02 PM, VID: 0

2017 LB/S Malik Horton 2015 season highlight REMIX

2017 LB/S Malik Horton 2015 season highlight REMIX: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 10:20:02 PM, VID: 0

8th Grader Makani Whiteside - Smooth West Coast Guard - Class of 2019 Basketball

8th Grader Makani Whiteside - Smooth West Coast Guard - Class of 2019 Basketball: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 4:50:05 AM, VID: 0

Angelika Rodriguez Class of 2018

Angelika Rodriguez Class of 2018: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/29/2016 4:45:18 AM, VID: 0

Drew McCammon (2018/G) Basketball University 15uRed -- Big Bang Classic

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Natalie Maas #33 Whitnall Highlights Class of 2017

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OHIO's TOP 2017 Prospect Kyle Young can SCORE in his SLEEP!

OHIO's TOP 2017 Prospect Kyle Young can SCORE in his SLEEP!: Official Online Store of CartoonNetwork.com!.... http://bit.ly/CartoonNetworkStore....................................................
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Do You Have the Stubborn Fat Blues?


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US Sports Strength and Conditioning News!February 29, 2016
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See Feature Article Below)

"My confidence comes from the daily grind - training my butt off day in and day out. "
Hope Solo
Despite here off-field problems (Just google Hope Solo and you'll see) She is one of the great soccer players in the world. The statement above gives you all of the insight that you need to get yourself moving. Get your plan, get to work- Get it here
-Nate

Hello Athletes and Fitness Warriors!
Congratulations to all who have joined the Fitness Warrior community.
If you haven't joined us yet, let me encourage you to do so. It will be the best move you make in your program this year!
The all new Fitness Warriors Group is Live!
Details below:
The Biggest and Best Online Exercise Group In The World!

Your exclusive access to up to 6 Fat Burning, Muscle Building Workouts Per Week.

Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you home or gym!
Our most popular 'Cardio Crush' Workout
Full comprehensive Nutritional Counseling With 7-Day Meal Planning.
Personal contact with me anytime via built-in email, phone, or on our Special Fitness Warrior Facebook Page.
Integrated feedback loop for precise program monitoring.
Plus special recipes, exercise tips. Special Group Only Webinars and Webcasts and A lot more!
Click here to join and become a Fitness Warrior Today!


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    Do You Have the Stubborn Fat Blues?
    Every year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled.

    So what do you do about the stubborn and seemingly permanent fat?

    Sink into a depression?

    Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues.

    How do you know if you have the Stubborn Fat Blues?
    • Your pants are tighter today than they were a year ago
    • You’ve tried to lose weight only to fail.
    • You feel trapped.
    • You’re close to giving up on yourself.
    If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have.

    Fortunately, there is a cure.

    It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything.

    You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative.

    The more you think about how unhappy you are, the unhappier you will become.

    Makes sense, right?

    So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

    1. Take it one battle at a time.
    You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up.

    Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable.

    2. Use a trigger. 
    How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers.

    Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following:
    • Breathe out and squeeze your abs for 5 seconds – 3 times
    • Throw away any junk food within arms reach
    • Plan to exercise that day
    Make negative thoughts a trigger to take positive action toward your goal—the results will amaze you.

    3. See what you want.
    If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are.

    When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

    Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

    4. Get serious.
    Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

    The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help.

    Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple.

    Contact me today for a consultation and to learn more about the different fitness programs available to you.

    Then you can say goodbye to the Stubborn Fat Blues—forever!


    Sneaky Calorie Burning
    What are your plans for this weekend? A great way to promote weight loss is to pack your weekends with physical activities. Weed the garden, walk the dog, plan a bike trip, or clean out the garage. The key is to keep on moving.

    Turkey-Stuffed Bell Peppers
    Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

    Servings: 5

    Here’s what you need…
    • 5 organic bell peppers
    • 1 teaspoon olive oil
    • 2 cloves garlic, minced
    • 2 Tablespoons fresh basil, minced
    • 1 yellow onion, minced
    • 1 Tablespoon fresh rosemary, minced
    • 1 teaspoon dried parsley
    • dash of salt and pepper
    • 20 oz organic ground turkey, 99% fat free
    • 1 organic tomato, chopped
    • 3/4 cup spaghetti sauce
    • 1/4 cup shredded mozzarella cheese
    1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
    2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
    3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
    4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
    5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
    Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein.

    Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

    Nathan Lewis
    US Sports Strength and Conditioning
    202 Fitness
    400 N Washington Street
    #109
    Falls Church, VA, 22046

    571-501-5306
    US Sports Strength and Conditioning
    Ok I Signed Up. What Now?

    In fitness as it is in life Intensity + Passion + Committment x Faith = Success!
    Sign up for the "US Sports Strength and Conditioning" Newsletter
    • Tips on managing Stress
    • Ways to stay motivated
    • The benefits of resistance training
    • Training the right way for your sport
    • How to improve your metabolism
    • Learn why "conventional" diets fail
    • How to target stubborn fat areas
    • Healthy and tasty recipes
    • What muscle soreness really means
    • Learn how exercise affects your mood
    • Weight loss and diet myths revealed
    • Flexibility, how and when to stretch
    • How to build personal motivation
    • How to conquer procrastination
    • Free sample sports conditioning workouts

    Email:


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    Your World With Creflo - Unarmed But Dangerous

    Your World With Creflo - Unarmed But Dangerous: Setbacks Are Only Setups!
    Born without arms and limited use of her legs, Tawana Williams sees herself without handicaps and able to live the life God destined, date uploaded: 2/29/2016 4:08:39 AM, VID: 0

    Sunday, February 28, 2016

    Scouts Focus- Elite 80 Girls Fall 15 Top Plays

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    BPI Sports Training Programs

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    Reach Millions of New Customers On US Sports! Home Of The World Champion D.C. Divas!

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    Redondo vs Sierra Canyon : CIF Open Division : Round 2 - 2016 UTR Highlight Mix

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    Team15 113 Lindsay O'Sullivan 5'11 155 Friends Academy NY 2016

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    JOHN WOOD TO 'STAND' FOR 29 HOURS FOR 'STAND UP TO CANCER' Stand Up To Cancer (SU2C) set for this afternoon, through tomorrow evening

    Outsmart Your Cancer

    Fairfax, VA - February 28, 2016 - John K. Wood, legendary well-loved owner of 29 Diner (www.29Diner.com) in Fairfax, Virginia, will begin a 29-hour 'stand up' to help raise much-needed funds for cancer research for 'Stand Up To Cancer' (SU2C).
    =
    John will be cooking and curing barbecue in his smoker, starting, today, Sunday, February 28, at 4:29 pm, and will 'stand' at the diner for 29 hours through, tomorrowMonday, February 29, at 9:29 pm, to additionally help raise awareness and funds for theInova Children's Cancer Program of the Inova Fairfax Cancer Center at Inova Children's Hospital, located on the campus ofInova Fairfax Medical Center (http://www.inova.org/healthcare-services/cancer/locations/inova-fairfax-hospital/index.jsp).
    There will be great music during the 29-hour 'stand-up', 'jitter bug' dance contests, 'drive-in' movies, and great hickory smoked barbecue, as well as a wide-variety of other tasty items on the menu and 29 Diner will match all donations up to $1,000.00.

    John is a part of 'Team Moonshot', made up of himself and cancer survivors, Pat MaloneLisa Malone, and her sister, Beth Reed, who successfully 'stood up' to cancer during a 24-hour fundraiser for 'Stand Up To Cancer' on February 10 and 11, 2016, (http://do.eifoundation.org/site/TR?px=2610160&fr_id=1200&pg=personal) at Fire Works American Pizzeria & Bar(http://fireworkspizza.com/Arlington/Web/index.php), located in Arlington, VirginiaPat Malone, Lisa Malone, and Beth Reed will help John kick off his 'stand', this afternoon, at 4:29 pm, and be a part of the official countdown to 29 hours, tomorrowevening, at 9:29 pm.

    Lisa Malone, Chris Cooley, Pat Malone, Beth Reed, and John Wood, at Fire Works American Pizzeria & Bar in Arlington, Virginia, on Thursday, February 11, 2016.

    29 Diner (https://goo.gl/maps/6Kx77eBhiSQ2) is located at 10536 Fairfax Blvd, Fairfax, VA 22030. Phone (703) 352-0029 and/or visit their official website at www.29Diner.com.

    Midwest Ballers Basketball- Chicago Ballers

    Midwest Ballers Basketball- Chicago Ballers: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/28/2016 3:25:09 PM, VID: 0

    Ana Llanusa (Choctaw, OK) 2017 Basketball Recruit

    Ana Llanusa (Choctaw, OK) 2017 Basketball Recruit: Athletes!....http://bit.ly/USStrengthCoach.......... Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Se, date uploaded: 2/28/2016 3:12:26 PM, VID: 0

    2016 Duke Recruiting Class: Harry Giles, Jayson Tatum, Frank Jackson & Javin DeLaurier

    2016 Duke Recruiting Class: Harry Giles, Jayson Tatum, Frank Jackson & Javin DeLaurier: Athletes! Improve Your Strength, Speed, Agility, and Quickness Train Online With The Top Strength and Conditioning Service In The World!....http://bit.ly/USStre, date uploaded: 2/28/2016 2:59:50 PM, VID: 0

    RILEY GILES DEPTFORD SPARTANS FOOTBALL CLASS OF 2017 (Sophomore Highlights)

    RILEY GILES DEPTFORD SPARTANS FOOTBALL CLASS OF 2017 (Sophomore Highlights): Athletes! Improve Your Strength, Speed, Agility, and Quickness Train Online With One of The Top Strength and Conditioning Services In The World!....http://bit.l, date uploaded: 2/28/2016 1:48:56 PM, VID: 0

    2017 WR/S JaCoby Stevens 2015 season highlight REMIX

    2017 WR/S JaCoby Stevens 2015 season highlight REMIX: Athletes! Improve Your Strength, Speed, Agility, and Quickness Train Online With One of The Top Strength and Conditioning Services In The World!....http://bit.l, date uploaded: 2/28/2016 1:40:31 PM, VID: 0

    2017 RB Cordarrian Richardson 2015 season highlight REMIX

    2017 RB Cordarrian Richardson 2015 season highlight REMIX: Athletes! Improve Your Strength, Speed, Agility, and Quickness Train Online With One of The Top Strength and Conditioning Services In The World!....http://bit.l, date uploaded: 2/28/2016 1:31:24 PM, VID: 0

    2017 RB/DB Chase Hayden 2015 season highlight REMIX

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    #7 Terrence Head / WR,QB,S / ELmore County High (AL) Class of 2018

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    Creflo Dollar 2016 'The Effects of Righteousness' Feb (21 - 22 - 23) 2016

    Creflo Dollar 2016 'The Effects of Righteousness' Feb (21 - 22 - 23) 2016: Dollar, the founder of the 30,000-member World Changers Church International in Georgia, preaches prosperity gospel, or that God will send earthly rewards (incl, date uploaded: 2/28/2016 5:00:54 AM, VID: 0

    Saturday, February 27, 2016

    train with me 24/7

    Nate-@-Gilman-2.jpg
    Hello Athletes and Warriors! Nate here with another special message!



    Look, I know you want to do something to improve your fitness level… I know you want to get in the best shape of your life. In fact I know that if you had the time, you'd be in here working out with me a few times per week. But the reality is you're a busy person. You've got places to go and people to see families to raise and folks to take care of. Not to mention the fact that I train in the Washington D.C. Area and you may be somewhere else in the world, So you need another solution.

    And so because of that, I've crafted a personal training program that involves technology, where you can actually login and do your workouts, in the middle of the night, early in the morning, anytime throughout the day, when you're traveling… in between taking your kids to school and picking them up. You do it in the comfort of your own home or in the gym. You select what exercises you want to do, based on the equipment you have. And best of all, each workout is crafted to be completed in only 30 minutes or less.

    Oh, and one more thing, it's only 48 cents per day.
    http://fitnessgenerator.com/ussportsradio

    I know, that's not a typo… it's only 48 cents per day. But there's oooone more thing that I want to tell you and that one more thing is… You don't have to pay a dime for the first 7 days.
    http://fitnessgenerator.com/ussportsradio
    Just fill out the fitness profile form to get started

    I want you to try it out. See if it's right for you… drop a few pounds, lose a few dress sizes… …and then you're welcome to hop on board for only 48 cents per day where you get direct personal access to my big brain of workout knowledge.

    To your success,
    Nate Lewis
    US Sports Online Strength and Conditioning

    P.S. I bet you have a friend or family member who would love their very own personal trainer for just 48 cents a day. Go ahead and forward this message over to them :)

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    US Sports Recruiting Assistance.

    Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
    For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators.
    Check out the US Sports Elite Athlete Highlight Reel Center:
    Sign up for US Sports Recruiting Assistance here.
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    Richard LeCounte III '17, Liberty County (GA) - The Opening Regionals - Orlando UTR Spotlight

    Richard LeCounte III '17, Liberty County (GA) - The Opening Regionals - Orlando UTR Spotlight: US Sports Radio! ....http://USSportsRadio.Net .....
    The Coolest Sports, The Hottest Talk.Online and Mobile, date uploaded: 2/27/2016 2:42:18 PM, VID: 0

    2017-‘Street Light Recruiting’ LB- Bryan Scalia - LACEY TOWNSHIP HIGH SCHOOL (Lanoka Harbor, NJ)

    2017-‘Street Light Recruiting’ LB- Bryan Scalia - LACEY TOWNSHIP HIGH SCHOOL (Lanoka Harbor, NJ): US Sports Radio....http://www.USSportsRadio.Net ..... The Coolest Sports, The Hottest Talk Online and Mobile, date uploaded: 2/27/2016 2:28:12 PM, VID: 0

    2016-‘Street Light Recruiting’ JUCO-QB- Vitu Chilongo (6’ 3”- 205 lbs) MT. SAN JACINTO COLLEGE ‘CA’

    2016-‘Street Light Recruiting’ JUCO-QB- Vitu Chilongo (6’ 3”- 205 lbs) MT. SAN JACINTO COLLEGE ‘CA’: US Sports Radio.... http://www.USSportsRadio.Net ..... The Coolest Sports, The Hottest Talk. Online and Mobile, date uploaded: 2/27/2016 2:17:42 PM, VID: 0

    2017 WR Daquon Green 2015 season highlight REMIX

    2017 WR Daquon Green 2015 season highlight REMIX: US Sports Radio! ....http://www.USSportsRadio.Net ...... The Coolest Sports, The Hottest Talk,, date uploaded: 2/27/2016 1:59:17 PM, VID: 0

    Chino Hills (102) vs Mater Dei (54) : CIF Open Division Semi-Finals

    Chino Hills (102) vs Mater Dei (54) : CIF Open Division Semi-Finals: http://USSportsRadio.NetThe Coolest Sports, The Hottest Talk US Sports Radio!, date uploaded: 2/27/2016 1:41:27 PM, VID: 0

    2017 WR Omar Manning 2015 season highlight REMIX

    2017 WR Omar Manning 2015 season highlight REMIX: http://www.USSportsRadio.NetThe Coolest Sports, The Hottest Talk Live Online and Mobile. US Sports Radio, date uploaded: 2/27/2016 1:17:46 PM, VID: 0

    2016-‘Street Light Recruiting’ JUCO-OLB- Victor Washington (6’ 2''- 240 lbs) GROSSMONT COLLEGE ‘CA’

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    Youth Football Tips for the Defensive Lineman

    Nate-@-Gilman-2.jpg
    In our guest article today, the key sentence is the first one coming up. It is a good thing to work on skill training at an early age. It is equally important to start strength and conditioning for your sport at as early an age as possible. As most children are not afforded sports-specific training at the youngest ages; it is up to parents and guardians to seek out a good strength and conditioning coach or personal trainer to help prepare for the rigors of the game.
    As this can be an extra expense for the family that has already invested hundreds and even thousands of dollars in their child's sporting activities, this much needed service may not be feasible or affordable in the traditional in-person training facilities that are available.
    This is one of the main reasons US Sports Online Strength and Conditioning Systems exists. Click here and let me help your child succeed on and off the field today.
    -Nate


    Youth Football Tips for the Defensive Lineman

    by Trevor A. Sumner

    To become a good football defensive lineman, it is important at an early age to practice the fundamentals over and over through football drills customized to improve the specific skills and athleticism needed. A few football defensive linemen drills are listed below but you can find many more free football defensive lineman skills & drills videos and tutorials online at websites like Weplay.com.

    The key fundamentals of a football defensive lineman are a solid stance, power coming off the line, an escape technique, and ball pursuit. In addition, a youth football defensive lineman will need to work on reading the offense for recognizing and implementing blitzing opportunities. Defensive linemen are usually smaller than their offensive line counterparts, which is why defensive line player attributes include speed, agility, and strength. The ability to gain leverage over a larger foe is an important quality.

    Three Essentials to Football Defensive Line Play
    1. Stance – the youth football defensive lineman must learn to position his body correctly to allow for quick, powerful movements in any direction. His weight distribution should be leaning forward and balanced on the balls of his feet. A staggered stance will provide balance and power.
    2. Neutralize the Attack – the offensive lineman is going to come at the defensive lineman hard. The aspiring defensive lineman must learn to meet and overcome this attack by shedding the blocker and pursing the play. Must learn to gain position on his opponent and use leverage to throw him off his game. Using thedefensive line form drill, you can practice meeting the offensive linemen's attack explosively and head on.
    3. Escape and Pursuit – as mentioned above, an effective defensive lineman must learn to shed his blocker quickly and pursue the ball carrier. If the quarterback is in possession of the football, then the defensive lineman should pressure him out of the pocket or attempt a sack. Watch for any holes in the line that a running back can take advantage of and close it quickly.
    Tips for Rushing the Passer

    • Learn to recognize a passing play by field position, down, and distance to a first down.
    • Once recognized, move quickly and decisively when you come off the line.
    • Neutralize the blocker, escape, and pursue the quarterback.
    • Force him out the pocket and get the quarterback scrambling. It makes it harder for him to find receivers and easier for you or your teammates to sack.
    • Keep your shoulder low and in front of your feet to prevent blockers from hitting underneath you.
    • Always keep your eyes on your target (in this case the quarterback, in others, the running back) while you battle for position.
    • If the quarterback is ready to throw, get your hands up to block the pass or to force him to throw over you. This can set up some nice interception possibilities.
    • If the quarterback gets a pass thrown, then break in the direction of the ball. Be ready to block in case of an interception or get in on the tackle if the pass is complete.

    • Like all youth football drills, practicing these and other drills help make the defensive fundamentals second nature to the youth player. While many defensive lineman drills require contact, many can be practiced off the football field too, whether in your back yard or out in the park.


    Source: http://www.PopularArticles.com/article172129.html
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    Dan Wirth - Cheating on Exercises Dan Wirth -

     Nate-@-Gilman-2.jpg


    Good morning athletes and warriors!
    My clients have often heard me refer to "allowable cheating" to move a certain weight on certain exercises. Although first and foremost we want to use the best form that we can, there are instances where you might swing a weight or use your lower body a little on an upper body movement to help you push through thresholds in strength and all of the good things that go along with that increased strength. To get down to some more detailed guidelines in this area; here US Sports Online Strength and Conditioning's Director of fitness Dan Wirth
    -Nate


    Dan Wirth - Cheating on Exercises Dan Wirth -
    Dan wrote this advice in response to a US Sports Online Strength and Conditioning Systems member's question. It has been edited for use as an article.

    To cheat, or not to cheat. That is the question! It's actually a great question to ask, because you have to be aware of your exercise technique to ask it in the first place! Most people aren't even aware that they alter their technique (cheat) on everything they do, thereby sacrificing proper muscular development and safety. The main reason people cheat on their exercise technique is that it allows them to use more weight or to complete a set of repetitions when fatigue starts setting in. But, cheating goes much deeper than this in the relms of training lore :) Let me explain.

    There are three main categories of cheating:

    Category 1: Green Cheating - This type of cheating is usually used by someone that is just starting out with a training program, hence the term "green". I mentioned this above and it's simply when a person does not know the proper technique in the first place. There are no ulterior motives to their cheating. They don't have an ego problem and are not trying to use more weight than they should. They are not using a specific "overloading" technique to stimulate additional muscle growth. They just don't know. This problem is easily fixed with proper instruction or by studying the exercise definition and video library at Fitnessgenerator.com/ussportsradio. Here are some common mistakes beginners make:

    • Improper Breathing
    • Maintaining Poor Posture
    • Limiting Range of Motion
    • Training Too Quickly
    Category 2: Ego Cheating - This type of cheating is probably the worst because it causes injuries This person knows how to do things correctly but they don't because they just can't stand the thought of using less weight on an exercise. Doing things correctly and being able to isolate a muscle group takes more work. So, they continue to "throw" weights around and never seem to make any progress. Here are some common things "Ego" cheaters do:

    • Arch their backs off the bench during a bench press
    • Throw a weight up with their legs and back when performing bicep curls
    • Bouce weight off a weight stack creating momentum to lift heavier weights
    • Use short, jerky movements to complete the reps on a set
    Category 3: Advanced Cheating - These type of people cheat for a physiological reason. There is actually something called a "Cheating Principle". A phrase that was coined by the great Joe Weider. Notice that I didn't say developed. It has actually been used by people forever, before he just put a name on it to sell a book or something! Anyway, there are times in a training program, if you reach a certain level, that you would want to overload a muscle at a particular joint angle or during a particular movement. Eccentric loading, for example, is a term that describes emphasizing the down phase of a lift such as lowering the barbell during a bicep curl. But, in order to lower the weight you first have to lift the weight.

    This is where it gets tricky. The advanced cheater would first use a weight that he or she could curl with perfect technique for 6 to 10 reps. Then, they would use their legs and with a certain rhythm be able to "pop" the weight up. Once the weight was up they would slowly lower the weight for 4-5 seconds back down to the starting position. On the other hand, the ego cheater would start their training program like this and never do a perfect rep!

    Now, this type of training is not for everybody. You actually have to learn the proper technique of cheating so you don't kill yourself in the process! For most of us however, it is probably best to stick with the fundamentals. You can never go wrong if you learn how to train correctly and you stick with it!

    Dan Wirth M.A., C.S.C.S.
    Fitness Director (US Sports Online Strength and Conditioning)
    Director of Strength and Conditioning
    The University of Arizona
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