Thursday, January 30, 2020
Under The Radar Presented on US Sports Net By Game Planner Pro Featuring: 1 of the TOP Linebackers in The Nation ! Ma'a Gaoteote '21 St. John Bosco (CA) | Junior SZN
Ma'a Gaoteote '21 St. John Bosco (CA) | Junior SZN Highlights
Coaches and Recruiters please contact St. John Bosco HS Football for student-athlete contact information.
Coaches and Recruiters please contact St. John Bosco HS Football for student-athlete contact information.
Presented on US Sports Net by Game Planner Pro!
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Now this from Bodybuilding.com Football:
The Super Bowl is upon us, and if that inspires you or your favorite student-athlete to get ready for next season, then pay attention to this article No matter how fast or skilled you think you are,
there's always room for improvement. Tight end Jerome Cunningham has
the workout that players of all levels need to enhance their agility and
speed for total dominance.
The gridiron is like a second
home. Die-hards live for football season, and it means even more to
those who are actually down on the field. Players are constantly looking
for ways to gain an edge over their opponents—and one of those ways
(perhaps the most important) is by improving endurance, agility, and
speed.
Football is a fast-paced sport, and the better you can navigate the field, the more of a threat you are. Coaches drool over athleticism. And let's be real—the slowest and least skillful with their feet are gonna be the first to get tackled.
But do you take the time to run the routes, the sprints, and do the recovery work on your own? It doesn't matter when or where you do it, just as long as you do, and tight end Jerome Cunningham prefers to get in shape and sharpen his game under the sun.
"I lean more toward a beach workout when there are sunny days because it's tougher to run on sand than the ground or grass," says the 6-foot-3, 250-pounder, who has played for the New York Giants and Detroit Lions. "It's also less taxing on the joints. There are so many benefits from running on the sand, especially for your leg muscles and foot muscles."
Give Cunningham a 75-degree day, and he's hitting the sand for sure. If you don't live near a beach, or the weather has already turned on you, don't worry—that won't excuse you from this workout. A grass field or indoor turf works just as well, especially if these football drills are new to you. Complete this workout once a week to see the benefits carry over into your football performance.
Equipment you'll need for this workout:
After rolling out, set two cones about 60 yards apart and do some light jogging back and forth. Do it 10 times for a total of around 600 yards.
"We'll follow this up with some band work to ensure the posterior chain is ready to go and a dynamic warm-up," he says. "Your hips, glutes, and hamstrings will play a huge role in this workout, so we will focus on those areas."
"After I complete a dynamic warm-up, I go into sprint buildups
because the majority of the workouts I do are speed related," Cunningham
explains. "I want to make sure my body is ready for the high-speed
sprinting and the intensity of the agility drills."
His agility work is split into two parts: cone drills and running sport-specific football routes.
Cunningham recommends that anyone who hasn't used a sled before—especially if you're doing it on the sand—start with body weight and work up to adding weight.
Notes on sprinting:
"I wait around 3 minutes, or whenever my heart rate comes down, then take a light jog back and forth for about 60 yards, like I did in the warm-up," Cunningham says. "This should be extremely light, close to a walking pace."
Finish the workout by stretching your glutes, hamstrings, calves, groin, and quad muscles—recovery is just as important as the workout itself—so you can come back hard for the remainder of your workouts that week.
The game of football is rough and tumble, to say the least, so never neglect taking care of your body when you're off the field—or in this case, the sand!
The sport of football requires an all-around package of speed, strength, and conditioning for dominant performance. Looking for a program to help you accomplish it all? Check out True Muscle: 9 Weeks to Elite Fitness with expert trainer Nick Tumminello and former NFL player Steve Weatherford. Available only on BodyFit by Bodybuilding.com.
Football is a fast-paced sport, and the better you can navigate the field, the more of a threat you are. Coaches drool over athleticism. And let's be real—the slowest and least skillful with their feet are gonna be the first to get tackled.
But do you take the time to run the routes, the sprints, and do the recovery work on your own? It doesn't matter when or where you do it, just as long as you do, and tight end Jerome Cunningham prefers to get in shape and sharpen his game under the sun.
"I lean more toward a beach workout when there are sunny days because it's tougher to run on sand than the ground or grass," says the 6-foot-3, 250-pounder, who has played for the New York Giants and Detroit Lions. "It's also less taxing on the joints. There are so many benefits from running on the sand, especially for your leg muscles and foot muscles."
Give Cunningham a 75-degree day, and he's hitting the sand for sure. If you don't live near a beach, or the weather has already turned on you, don't worry—that won't excuse you from this workout. A grass field or indoor turf works just as well, especially if these football drills are new to you. Complete this workout once a week to see the benefits carry over into your football performance.
Equipment you'll need for this workout:
- Cones or some object to mark distances
- Band or hip circle for glute work
- Sled and weights (optional, skill-level dependent)
Warm-up
"Since it's hard to find solid spots on the beach, I recommend foam rolling at home or on a nice grassy area if you can find one nearby," says Cunningham. "When foam rolling, aim to hit all the main areas: hamstrings, quads, glutes, upper and lower back."After rolling out, set two cones about 60 yards apart and do some light jogging back and forth. Do it 10 times for a total of around 600 yards.
"We'll follow this up with some band work to ensure the posterior chain is ready to go and a dynamic warm-up," he says. "Your hips, glutes, and hamstrings will play a huge role in this workout, so we will focus on those areas."
Band Work
- Monster walk 4 sets of 15 yards
- Lateral band walk 4 sets of 15 yards (band around the knees)
- Knee raise 4 sets of 10 reps per leg (band around the feet)
Dynamic Warm-up
- High knees 2 sets of 20 yards
- Butt kick 2 sets of 20 yards
- A-skip 2 sets of 20 yards
- B-skip 2 sets of 20 yards
- Lateral lunge 2 sets of 20 yards
- Hamstring scoop 2 sets of 20 yards
- Walking quad stretch 2 sets of 20 yards
- Sumo squat to stand 1 set of 10 reps
- Ankle jump 2 sets of 10 reps
Sprint Buildups
- 2 sets of 10-yard sprints at 50% of max speed
- 2 sets of 20-yard sprints at 75% of max speed
- 2 sets of 30-yard sprints at 85-90% of max speed
Jerome's Beach Workout for Football Performance
With the warm-up now complete, Cunningham usually hits agility first during his workouts. Occasionally, this changes and he'll switch the agility and the main sprint work to give his body a little mix-up.His agility work is split into two parts: cone drills and running sport-specific football routes.
Agility: Cone Drills
- T cone drill 6x
- 5-10-5 drill 6x
- Box drill 6x
- L drill 6x
Agility: Football Routes
If you're a veteran, you're likely familiar with the following terms. If you're new or looking for something new to benefit you in another sport, the routes are explained here.- Slant 4x left and 4x right
- Out 4x left and 4x right
- Go 4x left and 4x right
- Post 4x left and 4x right
Sprint Work
4 rounds of eight 60-yard sprints with weighted sled, rest 2 min. between setsCunningham recommends that anyone who hasn't used a sled before—especially if you're doing it on the sand—start with body weight and work up to adding weight.
Notes on sprinting:
- Don't worry about timing the sprints—just the rest times.
- The rest intervals should be 1-2 minutes. Drop 5-10 seconds every week.
- Start off with one set of eight 60-yard sprints if you're a beginner.
- After about two weeks, work up to 1.5 rounds of eight sprints; so one set of eight and one set of four 60-yard sprints for a total of 12 sprints.
- Continue to add around two sprints every week until you reach four rounds of eight as prescribed.
Cool-down
You've run your heart out, now it's time for a cool-down!"I wait around 3 minutes, or whenever my heart rate comes down, then take a light jog back and forth for about 60 yards, like I did in the warm-up," Cunningham says. "This should be extremely light, close to a walking pace."
Finish the workout by stretching your glutes, hamstrings, calves, groin, and quad muscles—recovery is just as important as the workout itself—so you can come back hard for the remainder of your workouts that week.
The game of football is rough and tumble, to say the least, so never neglect taking care of your body when you're off the field—or in this case, the sand!
The sport of football requires an all-around package of speed, strength, and conditioning for dominant performance. Looking for a program to help you accomplish it all? Check out True Muscle: 9 Weeks to Elite Fitness with expert trainer Nick Tumminello and former NFL player Steve Weatherford. Available only on BodyFit by Bodybuilding.com.
Kailan Kalina
Kailan Kalina is a former Bodybuilding.com
content editor, competitive powerlifter, and certified personal trainer.
BBcom Featuring: Strawberry Banana Protein Smoothie Recipe and Sports Food: Diet For Athletics
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1 cup almond milk
1 whole banana
1 cup strawberries
1 tbsp honey
1 handful ice
1/2 tsp vanilla extract
| Macro Breakdown |
452 Calories
73g Carbs
5g Fat
28g Protein Recipe Yields 1 Serving
Sports Food: Diet For Athletics
| By: John Perkins 1. Sports drinks Soda, water without gas, tonics and isotonics (Gatorade, Powerade), plus really useful waters containing aloe juice, etc. etc. This is the most necessary of all that you can buy at the bar. To train and not to drink is like smoking between sets; load on the cardiovascular system is not the most useful. The best choice of a sports drink for training in a hall - usual still water. All the rest - either for fitness gourmets, or for those who did not have time to eat properly before training (in this case, the bottle of "Gatorade" will not allow dangerous fall of blood glucose level during the load). | |
2. Proteins
That is, a protein that is easier to digest than the same protein, taken from eggs, milk, cottage cheese, meat or fish. However, the need for his admission from the very beginning of the classes is greatly exaggerated financially interested in this people. The increased need for protein can arise only in response to no less elevated loads, which, as a rule, occur after a year or two of very intense and regular training. For muscle growth, a novice serving of a protein shake before and after training will be useful only if he last ate 6-8 hours ago.
3. Gainers
Protein-carbohydrate drinks, stimulating the secretion of insulin - the main anabolic hormone, responsible for the assimilation of proteins, fats and carbohydrates. In practice, the gainers are used to quickly gain weight. Taking 2-3 servings of a geyner a day with food (and not instead of it), any sloth will accumulate a five kilogram of muscle mass in just a month. Those who have been training for a long time, it is useful to drink the geyners right before classes - their increased caloric content will help to conduct more intensive training and recover faster. In this regard, the gainers are much more useful than proteins, but, like all high-speed, have a side effect - the inevitable increase in fat under the skin.
4. Vitamins, amino acids and other fat burners
All this can easily be combined into one group of expensive, probably useful, but not the most necessary drugs. Alas, the sports nutrition market is also a market, it needs diversification of the product, and therefore you will always be offered a new chondroprotector, then a new creatine. Yes, the producers will not take offense at me, but these products duplicate what you can buy in a pharmacy, and much cheaper. The best chondro- and cardioprotective agent is regular fish oil. Sports vitamins carry a thermonuclear dosage, which is difficult to absorb even a very heavy athlete; Pharmaceutical dosages are much better for normal active people. Amino acids - in general the lot of competing bodybuilders. So if you do not have extra money, excess health and unnecessary curiosity, refrain from applying the above.
Helpful advice: if you constantly use the products of a fitness bar, do not be lazy to ask the bartender to look at the jar of what you are constantly drinking - a gainer or protein. In many bars there is a restaurant "tradition" not to report in cocktails recommended by the manufacturer a dose, providing volume of ice and other by-products. If you notice the difference (the bartender is obliged to tell you how many grams of this or that product he pours into a cocktail) - order a double portion or buy your own jar.
Pre-workout supplements are one of the types of sports nutrition that increase the working capacity of an athlete before training, increase strength, help build muscle mass and burn subcutaneous fat. There are a number of different ingredients in them. Some of the ingredients are effective, and some are not, but in the aggregate, they are a very active mixture that really improves the quality of the athletes' training process.
Pre-workout supplements
Composition of pre-workouts
The composition of Pre-workout supplements includes many components, usually 15-25, but most often you can find the following substances:
Creatine - increases the strengths, stimulates the growth of muscle mass. Pre-Workouts in the composition contain a variety of transport systems, which improve the assimilation of creatine.
BCAA - 3 essential amino acids that nourish muscle tissue and prevent catabolic processes.
Arginine - is needed to make up the muscles and the effect of pumping.
Vitamins and minerals are vital components for the human body, the reserves of which are depleted during intensive training, so they need to be restored.
Caffeine - a stimulant of the central nervous system, promotes the acceleration of metabolism.
Geranamine is another stimulant of the central nervous system, several times stronger than caffeine.
Taurine - a stimulant and a reductant, according to unconfirmed data stimulates the production of growth hormone.
Beta-alanine - restores muscles after training.
As practice shows, the remaining components, which are part of the predecessors, are not effective.
Cons of Pre-workout supplements
Pre-workout supplements contain a lot of stimulant and other various components that can be dangerous for the cardiovascular system, therefore, it is not worth taking sports complexes to athletes with heart problems, and it is also not recommended to use preworkouts if you are 40 years old or more. Cases and problems with digestion associated with taking stimulant supplements are not uncommon before buying a product, check the composition, make sure you do not have an individual intolerance to one of the components.
The Best Pre-workout supplements
The best Pre-workout supplements This list contains only pre-training, time-tested, they collected a lot of positive feedback and recommendations from professional athletes:
Jack3D from USPLabs;
No Xplode from BSN;
Mesomorph from APS;
Assault from MusclePharm;
Friction from VPX;
SuperPump Max from Gaspari Nutrition.
You can familiarize yourself with each of these products by simply clicking on the name in the list. All of them showed incredible effectiveness, of course, each of these preworkouts deserves attention.
How to take a pre-workout complex
Each manufacturer, together with a pre-workout instructor, provides consumers with an instruction on how to use the additive, while holding it, you can achieve maximum results. Deviate from the recommended dosage is not necessary, it can lead to a mass of health problems. Some companies also offer athletes to take Pre-workout supplements and during rest days, it is worth saying that in such cases they are more worried about the state of their wallet, rather than your physical form. In days off from training, it is better to take some restorative and nutritious supplements such as protein or amino acid complexes, daily use of potent stimulants of the central nervous system will deplete your strength and only slow the progression.
Reviews on Pre-workout supplements
In discussions at various forums and the most popular bodybuilding portals, one can find both positive and negative feedback about Pre-workout supplements. Athletes share their feelings and results, discuss the taste, effectiveness, safety and quality of products. Having analyzed a lot of Internet resources, we came to the conclusion that there are many times more positive reviews of pre-teens, moreover, one often finds statements by reputable sportsmen who recommend one or another stimulating complex.
I'm John. This article was created with the help of curlindia.com - sports supplements store in India.
Dr Eric Berg Featuring: Join Dr. Berg and Karen Berg for a Q&A on Keto and IF and The Ultimate Guide To Intermittent Fasting
Learn more about Keto and Intermittent Fasting from Dr. Berg here
The Ultimate Guide To Intermittent Fasting
| By: Mary James | |
Many dieters swear by a weight loss method known as intermittent fasting. This method, while done in many different ways, basically involves not eating or eating very little for longer-than-normal periods of time.
Some researchers claim that, as long as it’s done healthily, there can be many benefits to intermittent fastings, such as:
- Reduces the risk of cancer, diabetes, and heart disease;
- Reduces inflammation;
- Increases growth hormone secretion;
- Reduced risk of chronic health conditions;
- May lead to weight loss;
- Improved immune system;
- Increased energy and brain health.
If these benefits sound good to you, and if you’d like to give intermittent fasting a try, be aware that there are many different types of intermittent fasting. Here, we’ll look at some of the most common, so that you can find the method that works for you.
Fast And Feed
With the "fast and feed" method you’ll go through both a period of fasting and a period of eating each day. Most proponents of this method suggest fasting for 14 hours and eating during a 10 hour period. No calories are consumed during the fasting period, and moderate calories are consumed during the feeding period.
This method is fairly easy since the feeding period does come once per day. Plus, you can customize "fasting" and "feeding" times that work for you though it is important to stay on a consistent schedule.
You just need to make sure that you’re neither binging nor restricting calories during the feeding phase, as both can be harmful to your health. Restricting can cause too-rapid weight loss, and binging can lead to weight gain.
The Two Day "Fast"
If going without any food for a long period of time is a challenge for you, you’re not alone. That’s why many people like the two days "fast" method.
The reason "fast" is in quotation marks is that your fasting days do not involve true fasting. Instead of not eating on these days, you will simply reduce your calorie intake significantly, usually to around 500 calories or fewer.
The goal is to eat normally (not overeat!) five days out of the week and eat very little the other two days. For many people, this is the easiest and least restrictive intermittent fasting method.
The 24 Hour Fast
The name of this method says it all. True to form, people practising this method go on full-day (24 hours) fasts up to three times per week. On the rest of their days, they eat normally. Those 1-3 fasting days greatly reduce their caloric intake, however, which leads to weight loss.
Alternate-Day Fasting
As the name suggests, this fasting method involves eating every other day. On those days, you eat without restriction.
On days that involve fasting, you can eat one small meal that provides about 25% of your daily caloric needs. This works great for people who don’t want to face an entire day without eating anything.
Time-Restricted Feeding
This method allows a specific time frame during the day during which you can eat regular meals and snacks.
A window of 7 am to 2 pm is one example of when you can eat, or 1 pm to 8 pm is another. This window of time is usually about 7 or 8 hours long. Obviously, you fast the rest of the time.
Tip To Remember
In fact, with all of these methods, reduced calorie intake will occur if done properly, and that – reducing calories – is the key to weight loss, plain and simple. However, if you want other benefits, aside from just weight loss, intermittent fasting may be more effective for you than just cutting calories throughout the
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Wednesday, January 29, 2020
Police Activity Presented on US Sports Net by Tactical P.E. Featuring: Bodycam Shows 76-Year-Old Woman Arrested For Disorderly Conduct
** (Disclaimer: This video content is intended for educational and informational purposes only) **
Baltimore County Police Department released body-worn camera video of incident involving January 10 arrest of two women following a disorderly call for service in Pikesville.
Body camera footage from both responding officers show how the situation escalated from a disturbance with a knife call to deployment of pepper spray, a tazer and the the arrest of 76-year-old woman. The incident originated with a call for a disturbance involving a knife in the unit block of Western Winds Circle, 21244. The incident involving the arrest of the women occurred later in the 7000 block of North Alter Street, 21207. The officers involved in the incident are identified as Corporal Brennan and Officer Schmidt, both assigned to the Pikesville Precinct.
How Experienced Criminal Lawyer Helps in Settling Criminal Cases in the Court
| By: Philip Ben Sometimes it is common to notice that criminal charges come upon suddenly. This gives people less time to prepare themselves for the case and can put in trouble. | |
Sometimes it is common to notice that criminal charges come upon suddenly. This gives people less time to prepare themselves for the case and can put in trouble. Even if it is usual to see the charges before they come it is the right time to look for the criminal lawyer. Anyone facing a criminal charge can result in prison or jail, fines or other penalties. No matter whether it is a common criminal charge or a serious one, it is important to have someone experienced and knowledgeable on the law against such crimes in Singapore.
The police have enough experience and expert on their side and to protect your right you must look for an experienced and professional criminal Lawyer Singapore. They are the experts who help clients to understand the complicated process. They combine their years of experience to opt for the right approach to help clients get out of this stress easily. A professional lawyer acquires their strategy to defend the client and is well aware of the strength and weaknesses of the case. At the initial stage, people may not be clear enough to hire an expert or wait to schedule a consultation. If the decision is not taken at the right time it can harm an individual’s legal rights.
Generally, it is never too early to have a criminal lawyer at the start of the case. They are the ones who summarize the situation and explain the pros and cons of the right consultation. At the start of the criminal investigation, an individual may feel alone against prosecutors, police and the government. At this stage, you need someone who can help you fight for your rights when an investigator executes warrants, pepper you with questions and tear through the things.
With a lawyer, you are ready to overcome police questioning and lawyers. We know that police are best in convincing you to answer their questions that are used against an individual in the case. A professional lawyer will acts as a shield between an individual and police during the investigation. A lawyer on your side will help to understand when to say no to things that can hurt you later. There is a situation when police have probable cause and evidence if the crime against you, they can easily get a search warrant. A lawyer on the side will help to review the search warrant and ensure that police are allowed to search under such order.
If the search results in a warrant or other forms of criminal charges, it is important to have criminal Lawyer Singapore. They are the experts who will prevent the arrest and humiliation of the client at an early stage of the criminal case. In addition, for people who believe they are the target of the police investigation, early support from a lawyer will help you stay safe and protect the legal rights. Never face police alone as this can lead to some adverse results. Always look for an expert who can be through the legal proceedings once the criminal charges are levied.
Philip Ben is a law practitioner and works for a top Singapore law firms. He is currently writing on subjects related to criminal law in Singapore.
Donate to PoliceActivity: https://www.patreon.com/PoliceActivity
Moosejaw 20% Off Your First Order and How To Wash Your Down Jacket
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Remember back before the internet, how if you wanted to learn something, you had to talk to people? **shudder** If you needed some advice about hiking or climbing, you had to go to a library or ask everybody you ever met if they had experience hiking or climbing. Well, we've come a long way since then. Now you can just read through articles and guides on the world wide web. Clicking here will lead you through tons of outdoorsy knowledge that Moosejaw's various experts have mapped out, just for you.
| Marshmallows and Stars: Loving Moms Go Camping By: Vance Keane Marlee According to CNN - even teenagers think they use their phones too much. And a great way to get away from technology is on a camping trip. But to go camping you must plan, in particular, if you want to take your children. These tips will help you plan your camping trip. | |
1. Start by getting the children involved with planning the trip
Children will always be more interested in any activity they can participate in. And you will fuel their curiosity by having them plan their camping trip. Have them choose the location and research the history of the area. Use social media such as Instagram to find interesting photos of nature. You can even have them learn how to identify plants and animals they may see on the trip.
2. Make the first camping trip in a nearby location such as your backyard
Camping can be stressful even with the most experienced campers. Such as my friend Teena who woke up to find mice in her camper. Forcing her to sleep in her truck. You can tip-toe into camping with your kids by choosing a nearby campground. And it can be a lot of fun to make the first night under the stars be in your backyard. This way if there is a need to go to potty - they can do in the comfort of their own toilet. Or if a little one is scared by the sounds, they can retreat to their bedroom if it's a must.
3. Triple-check your list before you leave for the great outdoors
The last thing you want to do is be out in the woods without your toilet paper. While you may decide to camp near a city or even in a fancy campground with a store, it's better to make sure you have everything you need before you leave. Because we all know things always seem to be more expensive when we must have them than if we bought them ahead of time. Make a checklist of everything you need. And meticulously follow it. Don't forget to pack extra items like batteries and underwear.
4. Take plenty of photos and video
While you don't want to have people on their phones playing games, surfing the Internet and chatting with friends, use your phone to capture the photos you want. And of course, take plenty of videos. You will cherish these items when you want to reminisce about the trip in the future. I wish we had more photos of camping when we were younger.
5. Choose a nearby campsite
In particular with little kids on their first campout, pick someplace close by. You don't want to take away from the fun by having them get antsy waiting to get there. While you may not live in a permanent campground like my friend Teena (mountains of New Hampshire), many of us live within 2 hours of fantastic locations. Even here in the DFW metro area - within a couple of hours, I can get you into piney woods. Or the small mountains of southern Oklahoma (Teena would call them large hills, but technically they are mountains).
6. Mother nature can be nasty
Make sure you check the weather before you leave. Rain and cold can either be the best time to camp or the worst time to camp depending upon how well you prepare for it. If you are traveling in tornado season make sure you have a weather radio and talk over with your family about what to do if you encounter severe weather. Don't forget to check the guides to make sure you don't plant your tent in a flash flood zone.
With some careful planning, you can have a fantastic adventure in the great outdoors with the kids. Use the tips above to make the most out of your trip. Your kids will have memories that will last a lifetime!
By planning, it's possible to make camping into a fun and affordable family holiday trip. The tips in this article will make it easier to maximize the enjoyment and reduce stress. And provide memories that your children will want to pass on to their children.
Learn more camping tips at Camping Forge.
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