Saturday, October 11, 2014
[VIDEO] 100-Rep Squat Workout
From US Sports Strength and Conditioning Partner Trainer: Joe Arangio
The classic barbell squat is quite possibly the greatest all-around
exercise, targeting your quadriceps, hamstrings, and glutes, as
well as the rest of your body.
But you must use a full range of motion to reap the muscle-building
benefits, according to Doug Briggs, Ph.D., C.S.C.S., director of
the U.S. Army's Mission Essential Fitness program at Fort Bliss,
Texas. "Studies on squatting injuries do not confirm the suggestion
that deep squats are necessarily more risky than half squats," says
Briggs.
Another sneaky way to boost the effectiveness of the squat is to
increase your repetitions beyond the typical 5-to-10-rep range.
A study in the Journal of Applied Physiology, suggests that muscle
may grow when you push lighter weights to failure. "The 20-rep
squat protocol has packed more mass on lifter's thighs than just
about any program out there," says Bret Contreras, a strength and
conditioning coach. High-repetition, appropriately named,
"breathing" squats jack up your heart rate and boost metabolism so
you'll burn fat too.
Squatting to move maximal weight from Point A to Point B is quite
different than squatting for big legs. These technique tips are
designed to keep your muscles under tension for longer, which helps
add muscle.
Check out this video I made for you explaining exactly
how to do the 100-Rep Squat Workout...
Do this training program, twice per week, on Mondays and Thursdays,
for the next 28 days. In the first week (the "learning" week), take
it easy. Use no more than 95 pounds; otherwise you'll be crippled
with soreness. Rest 45 seconds between sets of squats. Perform
exercises "2A" and "2B" with 45-seconds rest after you've completed
each back-to-back move.
Train hard and stay safe,
Joseph Arangio
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
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Friday, October 10, 2014
Dan Wirth - Lower Back Pain and the Standing Military Press
Dan wrote this advice in response to a Fitrex member's question. It has been edited for use as an article.
The problem of having lower back pain or stress while lifting weights, particularly with exercises such as the standing military press, can be fairly common. This is generally caused by hyperextending or "over-arching" your back when you are pressing the weight overhead. Actually, this particular lift (standing military press) was used in Olympic weight lifting competitions in the 1950's. The competitors would arch or lean back so far that their torso's were almost parallel to the ground!!! You can imagine the back stress those poor guys felt.
Ideally, you would want to perform this free weight exercise in a standing position. Why do I say ideally you may ask? This is because the standing position allows your body to benefit by enhancing balance, coordination, and stabalization as well as the synergistic involvement of the smaller muscle groups surrounding the shoulder joint. However, you should not do this lift if it hurts! Here are four things to do:
- First Thing: Perform the exercise seated or switch to dumbbell military presses. The dumbbells can help keep the weight in a better plane of movement (positioned above your center of mass). With a barbell you have to move the weight around your head and if you don't have the proper flexibility in your shoulders you will compensate with movement in your back. Or, use a machine shoulder press instead, and start implementing these next three things!
- Second Thing: Use perfect technique. Look at the videos and read the extensive explanations on the exercises in your program. Watch yourself in the mirror when you perform these exercises. This will help keep you in the right "groove"
- Third Thing: Lower the weight. More weight is not always better. It might be more fun, but it magnifies any smaller problems! :-) I have found that for many people simply lowering the weight is all it takes to be able to perform the exercises correctly and without pain. And, the best thing about it is many of the free weight exercises are very positive to do even with no weight, just an empty bar or a broomstick, etc. Then it's simple, as your body gets stronger, you can slowly increase the weights and still keep perfect technique so that injury and pain are a thing of the past.
- Fourth Thing: Continue to work on your abdominal and lower back strength. If you are relatively new to free weight training, you are probably lacking in the areas of balance, coordination and stabilization that I mentioned earlier. You may also have some flexibility problems in your shoulders. All of my programs have exercises for your abs and for your back muscles. And you can check out a ton of flexibility exercises and videos.
| Military Press |  View Video |
| Exercise Description: | |
Grasp the barbell with both hands and hold it in front of you just above your shoulders. Your hands should be slightly wider than shoulder width apart. Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Press the barbell up toward the ceiling, extending your arms. Breathe out during this phase of the exercise. Press the barbell up until your arms are straight, but do not lock your elbows. Now, in a controlled fashion, lower the barbell down toward your shoulders, bending your arms, until you have returned to the starting position. Breathe in during this phase of the exercise. | |
It just takes a little time and consistent training but your body will develop and you will be able to perform more of the advanced exercises without pain.
Always Stay Positive!
- Dan Wirth M.A., C.S.C.S.
- Fitness Director (Fitrex.com)
- Director of Strength and Conditioning
- The University of Arizona
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Thursday, October 9, 2014
Virginia State Topples Bowie State Volleyball
BOWIE, Md. – The visiting Trojans of Virginia State University slipped out the A.C. Jordan Arena with a straight set victory over Bowie State’s Lady Bulldogs, winning by scores of 25-21, 27-25 and 33-35 on Thursday evening.
All three sets were closely contested which seemed to ignite the fire in Bowie State. However, Virginia State managed to erase deficits in all three sets.
Bowie State held a10-5 advantage in set one only to see Virginia State storm back to tie the set at 17-17. Bowie State regained the lead on their next possession and the lead until VSU pulled even at 21-all. Unfortunately, the Trojans scored four straight points to take the first set.
The Lady Bulldogs kept the Trojans on their heels in set two, taking a 16-10 lead. Virginia State stormed back to tie the set at 16-16. The lead would change hands three more times before the visitors claimed victory in the second set.
Just like the first two sets, Bowie State jumped out to a sizeable 12-6 lead only to have Virginia State battle back within one at 12-11. Set three was nip and tuck for the remainder of the set as neither backed down from the other.
Virginia State (10-4, 8-3 CIAA, 4-1 North) was paced by Dierdre Carter (Winchester, Va.) with a match-high 17 kills on 38 attacks and added nine digs and one block assists. Alexsys Pullen (Detroit, Mich.) contributed double-digit kills as well with 11 to go along with one service ace, two digs and one block assist. Adriana Hazou (Woodbridge, Va.) led the Trojans in digs with 19 and Imani Wood (Clover, S.C.) chipped in 12 digs.
Bowie State (5-17, 3-9 CIAA, 1-5 North) exhibited tremendous hustle the entire night and had Virginia State on the defensive in all three sets. Sophomore India Mason (New Orleans, La.) and junior Yaje Ngundam (Bowie, Md.) recorded 11 and 10 digs respectively to lead the Lady Bulldogs. Redshirt junior Marissa Martinez (Albuquerque, N.M.) picked up a team-high 17 digs while Ngundam hauled in 15 digs.
Freshman Valerie Taylor (Walkersville, Md.) ended the match with six kills, one assist and one solo block. Junior Alexis Fisher (Chesapeake Beach, Md.) tallied four kills on 15 attacks and earned three digs.
The Lady Bulldogs hit the road for their next two contests, playing at Chowan University on Sunday (October 12th) at 1 pm followed by a short trip over to Elizabeth City State University on Monday (October 13th) at 7 pm.
Slow vs. Fast Barbbell Squat Training
Advanced Article on Slow vs. Fast Barbbell Squat Training
By Morrissey MC, Harman EA, Frykman PN, Han KH , Early phase differential effects of slow and fast barbell squat training.
To examine the importance of resistance training movement speed, two groups of women (24 years old, +/- 4 years, 5 ft. 4 in. tall +/- 2 in., 130 lbs. weight +/- 15 lbs.) squatted repeatedly at 1) 2 seconds up, 2 seconds down (slow); or 2) 1 second up, 1 second down (fast), doing three warm-up sets and three eight-repetition maximum sets, three times per week for 7 weeks. Tests included force platform and video analysis of the vertical jump, long jump, and maximum squat, and isometric and isokinetic knee extensor testing at speeds from 25 to 125 deg/sec.
The groups improved similarly in many variables with training but also showed some differences. In the long jump, the fast group was superior in numerous variables including knee peak velocity and total-body vertical and absolute power. In the vertical jump, fast training affected the ankle and hip more (e.g., average power), and slow training mostly affected the knee (average torque). In isokinetic testing, the fast group improved strength most at the faster velocities, while the slow group strength changes were consistent across the velocities tested. Although both slow and fast training improved performance, faster training showed some advantages in quantity and magnitude of training effects.
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This traditional remedy kills liver cancer cells
Could the Cure for Liver
Cancer be a 2,500-Year-Old
Asian Folk Remedy?
Traditional Chinese medicine may soon be taking another bow to rounds of applause from Western medical practitioners.
This is because another one of China’s ancient natural therapies is now gaining respect as a possible treatment for liver cancer – even cases once thought hopeless.
New studies suggest berbamine, a nutrient from the barberry plant, can help block the growth of liver cancer cells. Let’s take a look at the evidence. . .
Volleyball Does Quick 3-0 Sweep of Washington Adventist
BOWIE, Md. - The Bowie State University Lady Bulldogs volleyball team took less than an hour to knockoff Washington Adventist University, sweeping the Lady Shock in straight sets and winning by scores of 25-14, 25-16 and 25-14. With the win, Bowie State improves their overall record to 5-16 while Washington Adventist remains winless at 0-11.
Leading the charge for Bowie State were juniors Marissa Martinez (Albuquerque, N.M.) and Yaje Ngundam (Bowie, Md.) with a match-high seven kills apiece. Ngundam also served up a match-high and career-best 12 service aces. Sophomore Brooke Archer-Simpson (Bowie, Md.) setup her teammates a match-high 16 assists while sophomore Amy Harvey (Laurel, Md.) chipped in another six assists.
Sophomore India Mason (New Orleans, La.) contributed seven kills on 11 attacks, was credited with one service ace and one dig. Archer-Simpson and Martinez paced the Lady Bulldogs with a match-high seven and five digs respectively and Ngundam tallied four digs. Redshirt sophomore Alicia Grant (Edgewood, Md.) accounted for four digs in the three-set victory.
Chinyere Nwaoha (Brooklyn, N.Y.) led the Washington Adventist Lady Shock with for kills and Sarah Allsop (Wilmington, Del.) along with Zjayah Baker (Stoudsburg, Pa.) knocked down three kills each in the loss.
Michelle Quintero (McAllen, Texas) was responsible for all 11 Lady Shock assists while Alejandra Campos (Vienna, Va.) led Washington Adventist on defense with a team-high six digs.
The Lady Bulldogs will have little time to rest as Bowie State will host division foe Virginia State University at 6 pm on Thursday (October 9th) in the Leonidas S. James Complex (A.C. Jordan Arena).
5 Tasty Lunches to Take to Work
- 5 Great Lunch Ideas for Both Kids and Adults
(MSNBC Health, ) Some kids love PB&J peanut butter and jelly, of course but as a school lunch day after day, it can be a bore. So spare your child the lunchtime blues by packing some fresh and innovative meals. No time for meal-making during the morning rush? Then pack them the night before. Audrey Cross, a professor of nutrition at Columbia University, offers some simple recipes for fun and nutritious lunches, as shown on NBC's Weekend Today.
PACKING SCHOOL LUNCHES can be a frustrating chore for parents who want to make something creative and nutritious that their kids will want to eat. A recent survey from Quaker found that 60 percent of parents disagree with their children over what to pack in their lunch boxes, and 70 percent of parents are concerned that kids are eating unhealthy snacks. According to the survey, the snacks kids want most often are chips (72 percent), cookies (72 percent) and candy bars (55 percent). And according to a 1998 study in Consumer Reports, Americans spend more than $5 billion a year on nearly 2 billion pounds of luncheon meats. The most popular choice is ham; balogna and turkey tied for second. These three meats account for more than 2/3 of the lunch meat market.
This inevitable pattern results in the same old thing: sandwiches, or sending kids off to school with money to buy their lunch. Sandwiches can quickly become boring and predictable, and letting kids decide on their own nutritional intake can be dangerous. So below are five meals sure to shake up the made-at-home menu. They'll also give your kids great nutritional value.
But first, let's do away with one common complaint: It takes too long to make lunches in the morning. Actually, this is a myth. A recent study showed that it actually took the same or less time to make these meals than it did to make the fast-cooking meals that have become so popular.
Five fun lunches
THREE LITTLE PIGS
Make pigs-in-a-blanket using low-fat wieners wrapped in a low-fat crescent roll with mustard dip. Pack with cucumber spears, cherry tomatoes, watermelon cubes and bottled water.
ITALIAN PASTA
Serve whole-wheat bow-tie pasta with a primavera topping of sauted eggplant, tomato, squash, basil, garlic, pepper and mushrooms (these veggies are full of flavor, fiber and vitamins and minerals). Pack with a slice of semolina Italian bread (a complex carbohydrate energy source), honeydew melon (rich in fluids), and cranberry juice (fortified with vitamin C)
BURRITO LUNCH
Burrito means little burro and it's a perfect name because these rolled-up tortillas carry an entire meal inside. Fill your burrito with:
- Mashed beans (excellent source of fiber, iron, B vitamins)
- Chopped lettuce (fiber)
- Diced tomatoes (lycopene & vitamin A)
- Shredded cheese (calcium & protein)
ROASTED VEGGIE POCKETS
Roast squash, eggplant, mushrooms or your choice of veggies over a grill, then stuff into a whole-wheat pita. Add a small container of plain yogurt for topping. Pack with cantaloupe cubes, a cereal bar (for energy and calcium), and chocolate milk.
CHICKEN KEBOBS
On 4-inch-long kebob sticks, alternate precooked chicken cubes, halved small red potatoes, red pepper and broccoli. Add a small container of dip such as nonfat plain yogurt with dill. Pack with some colorful fruit a kiwi and peach compote is a good choice and orange juice.
More great lunch ideas
- Leftovers make great lunches, too. Older kids often have access to a microwave in their school cafeteria so they can heat up home-cooked meals. Just pack the leftovers in a microwaveable container and they can nuke it at lunchtime.
- To keep lunches safe till eating time, refrigerate them overnight. Then pack them in thermal containers or use a frozen fruit juice box to keep them cold until meal time.
- For smaller children, make all ingredients bite-size no cutting should be required. Finger foods are also favorites of kids: cutting vegetables and fruits into finger-size pieces makes them more fun and easier to eat. Dips are also a favorite for children. Use herb dips for veggies or spiced dips (nonfat yogurt with cinnamon) for apple slices.
- And remember, adults may want to pack their lunches, too. Homemade lunches are much healthier than most quick-foods, and they actually save time in the long run. Just compare the time it takes to make these tasty lunches (not much) with the time it takes to go out and grab lunch.
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