| OLY - Push Jerk Front |  View Video |
| Exercise Description: | |
To begin this exercise you will need to position a bar across the front of your shoulders, on your finger tips, hands opened, and elbows up pointing forward, in the same manner as a Front Squat or the finish of a Clean. To do so either lift a bar from a squat rack, or perform a power clean (See Power Clean). Now you are ready to Push Jerk. Begin the movement by slightly flexing your knees and hips, your hips should move back slightly as you do so. Quickly and explosively extend your knees and hips thrusting the bar upward off of your shoulders. Once the bar comes off of your shoulders immediately bend your knees and flex your hips as you push up on the bar. At the same time you will be straightening your wrists and fully grasping the bar. The bar is moving up as your torso is moving down, allowing your arms to come to full extension. At this point you will be holding the bar overhead arms extended but knees and hips flexed. Extend your knees and hips to stand erect. This entire sequence is one fast continuous motion. To lower the bar either drop it to the floor or flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to your upper chest. Return to the beginning position and absorbing the impact with your flexed knees and hips. This is another great Olympic movement for power development. Develop Strength, Power, Muscularity, Speed, Agility, Quickness and looking good as well! Get your Customized Strength and Conditioning Program Here | |
Showing posts with label online fitness. Show all posts
Showing posts with label online fitness. Show all posts
Wednesday, February 12, 2014
Today's Feature Exercise. Push Jerk Front
Thursday, October 3, 2013
US Sports Strength and Conditioning- Sports Specific Conditioning Programs
The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.
Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results!
Step 1: Choose Your Fitness Goal
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Monday, September 16, 2013
Top Exercise Mistakes
Some minor changes can help you avoid common exercise mistakes
By Elizabeth Quinn, About.com Guide
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Plenty of people who exercise in health clubs don't know how to use the equipment effectively or even safely. While there are many training errors, this list provides the most common mistakes people make during exercise at the gym according to a survey conducted by the American Council on Exercise. Are you making these exercise mistakes?
Plenty of people who exercise in health clubs don't know how to use the equipment effectively or even safely. While there are many training errors, this list provides the most common mistakes people make during exercise at the gym according to a survey conducted by the American Council on Exercise. Are you making these exercise mistakes?
- The all-or-nothing approach. Even if you don't have all the time you'd like for your workout, research shows that just ten minutes of exercise can provide important health benefits. A little bit can add up over time, so just do what you can. See: How Much Exercise Do You Need?
- Unbalanced strength training programs. Most people focus only on certain muscles (like the abdominals or biceps), but it's important to work your whole body and core to achieve balance and health.
- Poor Technique or form. Using incorrect form can lead to injury. Examples include: letting the knee extend beyond the toes during a lunge or squat; using momentum to lift heavy weights; not exercising through a full range of motion will produce less-than-optimal results. To learn proper form, it's helpful to invest in a few sessions with a certifiedPersonal Trainer
- Inconsistent Progression. Exercising too hard and too often, or increasing intensity too quickly is a common mistake. Consistency and gradual progression are important for avoiding injury as well as for making improvements.
- Lack of Cross training. Many people stick with a routine and then never change it. The same workout week after week will lose its effectiveness and may lead to boredom, injury or burnout.
- Incorrect Machine Set-up. Exercise equipment is adjustable and it's important that you set it up to fit you before you use it. If you don't know how, ask a staff person. Using poorly adjusted equipment is a set-up for injury.
- Skipping the Warm Up. Taking about 5-10 minutes to gradually increase your body temperature and heart rate has been shown to decrease your risk of injury. Try thisgreat core strengthening warm up.
- Poor gym etiquette. This can range from simple rudeness (lingering on machines) to extreme poor taste(bad body oder or not wiping your sweat from machines). Always be considerate of other exercisers.
- Poor Goal Setting. Unrealistic or vague goals can contribute to exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels. Try to define challenging but not impossible goals.
Source: The American Council on Exercise.
Need help with your program? Let US Sports Online Strength and Conditioning design and deliver your customized program to you!
US Sports Strength and Conditioning Testimonials:
"I am greatly appreciative to have relied on the expertise and experience of Nate Lewis and his online training US Sports Online Strength and Conditioning System services for our football program here at Annapolis Area Christian School. Since we started to utilize his services, we have seen immediate results; including a recent Championship Season and a 10-0 record! We have been fortunate to win two championships back to back and currently have the longest win-streak in Anne Arundel County* (MD USA HS Football). The workout that our guys endure are very challenging and productive. We have become a more explosive and confident team since utilizing this new training regimen. The beauty of our workout is that we can cater it to all of our athletes, whether they are freshmen or seniors. We appreciate and are thankful for the US Sports Online Strength and Conditioning System!" Kenny Lucas Head Football Coach Annapolis Area Christian School.
Click Here To Start Working Out Today
Need help with your program? Let US Sports Online Strength and Conditioning design and deliver your customized program to you!
US Sports Strength and Conditioning Testimonials:
"I am greatly appreciative to have relied on the expertise and experience of Nate Lewis and his online training US Sports Online Strength and Conditioning System services for our football program here at Annapolis Area Christian School. Since we started to utilize his services, we have seen immediate results; including a recent Championship Season and a 10-0 record! We have been fortunate to win two championships back to back and currently have the longest win-streak in Anne Arundel County* (MD USA HS Football). The workout that our guys endure are very challenging and productive. We have become a more explosive and confident team since utilizing this new training regimen. The beauty of our workout is that we can cater it to all of our athletes, whether they are freshmen or seniors. We appreciate and are thankful for the US Sports Online Strength and Conditioning System!" Kenny Lucas Head Football Coach Annapolis Area Christian School.
Click Here To Start Working Out Today
Monday, May 27, 2013
Friday, May 3, 2013
How to Win the Battle Of The Bulge
By DENNIS R. SPARKMAN, PH.D.
Despite the daily medical warnings about the possible health effects of excess bodyfat, Americans are mostly concerned with their cosmetic appearance, especially the abdominal area. This preoccupation with the old spare tire has lead to the boom in the sale of the many abdominal exercise contraptions that promise to give you washboard abs. Still, Americans have gained an average of 10 pounds in the last decade--so much for the abs of steel.
What we are learning about losing visceral abdominal fat (VAT), or the old spare tire, is that it is easier to put on than get off. Studies have shown using obese women that for every kg of bodyfat lost, there is a 2-3% reduction in VAT when they used dieting alone. The role of exercise alone is conflicting as VAT in women appears to be resistant to exercise-induced weight loss, while significant results have been seen in men who exercise. The combination of diet and exercise was not different to that of diet alone in either men or women.
Dietary supplements may be able to enhance a person's ability to lose weight. Nothing is better to help with taking off pounds than diet supplements containing ephedrine and caffeine. The combination of these two compounds helps increase metabolism and decrease appetite. It also increases fat loss and decreases muscle loss. These compounds can reduce lipogenesis, which further prevents fat accumulation. One added benefit of these compounds is that they help maintain serum HDL levels during weight loss.Although some reports on the safety of these two compounds have been the subject of controversy, ephedrine has been used safely for more than 5,000 years as a herbal dietary supplement. When used responsibly, these two compounds are safe and efficacious allies in helping people lose weight in combination with exercise and diet.
Since the FDA-approved weight loss drugs Fen-Phen and Redux have been voluntarily recalled due to their causing heart-valve defects and pulmonary hypertension, overweight people need a safe and natural alternative to aid in weight loss. As the best way to lose weight is to avoid consuming excess calories and keeping active, supplementation with thermogenic herbs will help ensure that the body turns up the metabolism to help burn away those excess calories that would otherwise be stored as fat.
Ross R., Effects of diet and exercise-induced weight loss on visceral adipose tissue in men and women, Sports Med1997; 24; 55-64.
Go Get Your Comprehensive Exercise and Nutrition plan from your Online Fitness Coach! Try us FREE for 30 days.
Go to USSportsFitness.com to sign up
Wednesday, May 1, 2013
US Sports Launches New Personal Training, Strength Coaching, Fitness Site
I am not one to get too hyped about anything, but we are sooo excited to bring you the biggest fitness blessing on the web. The all new USSportsFitness.com!
We have moved all of US Sports Strength and Conditioning's web based training content to this new super site!
Check out the cool user-friendly features, blogs, videos, news, and more!
We have teamed up with some of the best trainers and strength coaches in the world to ensure your fitness success!
Log on now, try our services free for 30 days and get ready to transform.
Friday, April 12, 2013
NEW Grain-free recipe
Let's sit down together and have the uncomfortable talk about grains...
I'm gonna say some stuff here that you may not want to hear, stuff that goes against what you've been made to believe is healthy.
However, if you read the following with an open mind then you're going to come away with a life changing truth about truly healthy eating that will transform your body. It has certainly transformed mine.
A few weeks ago I posted the quote below from Mark Sisson, author of The Primal Blueprint, on my facebook page that raised many questions.
"There are no requirements in human nutrition for carbohydrates. Grains are totally unnecessary."
So if we aren't supposed to be eating grains then why are 'whole grains' said to be so healthy for us? Why do whole grain bread product have a heart healthy stamp on them? Why does the doctor tell us to eat plenty of whole grains to help lower our cholesterol and increase our fiber intake?
Here is the argument against the consumption of grains:
- When looking at the span of human existence, grains have been apart of our diet for only a short time.
- "For better or for worse, we are no longer hunter-gatherers. However, our genetic makeup is still that of a paleolithic hunter-gatherer, a species whose nutritional requirements are optimally adapted to wild meats, fruits and vegetables, not cereal grains. There is a significant body of evidence which suggests that cereal grains are less than optimal foods for humans and that the human genetic makeup and physiology may not be fully adapted to high levels of cereal grain consumption." Loren Cordain, Ph.D., author of The Paleo Diet
- Grains contain plentiful calories, however they also contain "antinutrients" (compounds that interfere with the absorption of beneficial nutrients), are high in carbs, and have grain protein which are foreign to the human digestive process.
- A diet high in grains puts stress on the body's insulin regulation mechanism which leaves you susceptible for weight gain and diabetes.
- Certain grain proteins (ever heard of gluten?) trigger an immune response when ingested. According to researchers, as many as one third of us are gluten-intolerant or gluten-sensitive. Over time this can lead to dermatitis, joint pain, reproductive problems, acid reflux, other digestive conditions, autoimmune disorders, and celiac disease.
- "For the purpose of weight control and preventing disease, a gram of carb from a whole grain is no better than a gram of carb from a refined grain. I'm not suggesting you choose refined grains over whole grains; I'm suggesting that you ditch all grains. " Mark Sisson, Primal Blueprint
I don't know why grains are still considered a health food darling while the research against gluten and processed carbohydrates piles up.
Like you, I too have spent years being duped into thinking that brown rice and whole grain bread was benefiting my body, when in fact it was responsible for the weight I couldn't lose and the indigestion I felt. The day that I stopped eating grains my body naturally began to shed off extra pounds.
The good news is that eating fewer grains is easier than you think...
Here are some painless ways to replace grains:
- Bake a loaf of Almond Bread to replace wheat bread.
- Wrap your sandwich in large lettuce leaves.
- Eat Kale chips rather than traditional chips.
- Bake some Caveman Granola rather than regular cereal.
- Swap out regular flour for almond flour in your favorite baking recipe.
- Make noodles with a vegetable peeler and a zucchini, or use spaghetti squash.
- Try my new recipe for Real Healthy Sweet & Sour Rice, using cauliflower.
Happy cooking :)
Thursday, April 4, 2013
Strength and Power Don't Leave Home Without It!
Strength and Power Workouts
The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights!
Throughout the length of the Strength and Power programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout.
The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups.
The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!
Select a Program and Choose: "US Sports Sports Specific Strength & Conditioning"
Sunday, March 24, 2013
Masteron + TRT
Masteron as an Addition to Testosterone Replacement Therapy (TRT)?
Ask Bill Roberts - Q: I am 42-years old and currently on 100-milligrams of testosterone enanthate per week as part of a testosterone replacement therapy (TRT) prescribed by my doctor. I plan on remaining on TRT indefinitely. But I’d like to have a little boost. I am currently 220-lbs but my goal is to return my physique to my younger days when I was a lean 245-lbs. Would adding Masteron help?
Sciroxx – Long-Arm of Steroid Law Enforcement Takes Interest
Two men involved in the domestic distribution of Sciroxx-brand anabolic steroids have pleaded guilty to importing bulk quantities of steroids and ancillary drugs, repackaging them in retail-size units with the Sciroxx label and shipping them to customers in the United States. But the big news is that the U.S. government has been asking their counterparts in Israel questions about Sciroxx. Is the long arm of law enforcement on the move?
Masteron vs Equipoise – Which is Better to Gain Muscle?
Is Masteron or Equipoise the better steroid to gain muscle? The answer depends on how it’s being looked at. Are you comparing it by effectiveness milligram per milligram? Or based on the cost of each compound? Or based on the side effect profile of each steroid? Will it be used alone or included in a stack with other steroids?
Drug Free Sport New Zealand Blames Bodybuilders for Steroids in Sports
The use of anabolic steroids in competitive sports has been blamed on many things including the win-at-all-costs culture and the increasing commercialization of sports. But Drug Free Sport New Zealand believes the real culprits responsible for the rampant use of steroids in sports are bodybuilders! The NZ anti-doping chief claims bodybuilders are selling steroids to athletes who work out at the same commercial gyms.
Read more: http://thinksteroids.com/news/drug-free-sport-new-zealand-blames-bodybuilders-steroids-sports/
Police Make Mistake: Anabolic Steroids Not Really Found at Oscar Pistorius Home
Last week, we heard the news media speculate about "roid rage" causing Oscar Pistorius to kill his girlfriend. But it turns out police didn't even find steroids. They appear to have made an embarrassing mistake. Anabolic steroids were not really found. It appears to be an innocuous product called Testis compositum consisting of animal testicle extracts of homeopathic ingredients. Nonetheless, sports writers still so desperately want to believe steroids caused it!
Thursday, February 14, 2013
Try This Trend? Online Personal Training
Try This Trend? Online Personal Training
For the time- and money-crunched, a virtual trainer can be the perfect solution.
Photography by: Shutterstock
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It's not hard to find a personal trainer; walk into any local gym and you'll likely have plenty of candidates. So why are so many people turning to the Internet for exercise guidance? And more importantly, is it as safe and effective as in-person training sessions?
"I believe the biggest advantage lies in both the affordability and flexibility," says Tina Reale, who runs the online personal training site Best Body Fitness. "Since the sessions aren't done in-person, the client can choose the best time to complete the workouts. Plus, clients can choose to do the workouts at home using the equipment they have available. The cost is typically significantly less too. For example, my online trainingprograms cost less per month than most hour-long in-person sessions."
Yet there's one important thing that online trainers lack: physical contact. Can you really train someone—check form, provide motivation, and prevent injury—if you're not there with them? Franklin Antonin, personal trainer, author of The Fit Executive and founder of iBodyFit.com, says he has to make an extra effort to ensure his clients are getting the workout they want.
"At iBodyFit, each user gets several custom video workouts that they can do on their own time, including HD video and slow motion exercise samples." He adds that clients can reach their trainer day or night via "phone, text, IM, Facebook, Twitter, and more."
"I compensate through constant communication via email and phone calls," says Amanda Loudin, a running coach and blogger at MissZippy1.com. "I write up a weekly schedule for each client and ask that they provide me feedback at the end of the week detailing how it went. The more feedback I get from them, the more effectively I can make up the following week's schedule for them," she says.
The million-dollar question: Are the results as good as what you would get from a real-life trainer? In terms of running, "I do think online training is as safe and effective as in person training," Loudin says. "Running doesn't require a lot of form instruction but rather pace and distance instruction."
Reale takes it one step further, saying online training can be even better in some circumstances. "The effectiveness relies a lot on how motivated the client is to achieve his or her goals—and that would still be a factor when working in-person. Online training can have some extra positive affect on motivation because I'm always just an email away for support and will regularly check in with clients or drop them a line with a motivating thought or quote for their day," she says.
As someone who has tried both in-person and online personal training, I think there are definite advantages to both. If you're a beginner or someone who enjoys face-to-face interaction and/or a set structure, in-person training is probably best for you. But if you just need a little nudge or some extra expertise, an online trainer is a great way to make your investment last a lot longer.
Have you tried online training? Leave a comment and tell us about your experience!
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