The StrengthCast PowerShow! Tabata Anyone?

 

Obi Obadike, M.S.

Tabata training is one of the most popular forms of high-intensity interval training, aka HIIT. It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may take only 4 minutes to complete a Tabata circuit, but those 4 minutes can push your body to its absolute limit.

Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate-intensity training and HIIT. They evaluated two groups of speed skaters. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for six weeks. The second group completed 4-minute, high-intensity workouts on ergonomic cycles, four days per week, for six weeks—eight intervals of all-out training and then resting 10 seconds.[1]

The scientists concluded that the athletes who performed high-intensity training saw increases in both aerobic and anaerobic system capacities, while the moderate-intensity group did not improve in anaerobic performance. The Tabata training method was developed by modeling workouts after those done by the second group.

Implementing Tabata

Technically, Tabata workouts should be done with a single movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds, take a 10-second rest, and then begin again. Part of what makes Tabata so difficult is performing 4 minutes of the same movement at kill-yourself intensity. If you're not absolutely toast after those 4 minutes, you didn't go hard enough.

Some people now vary the exercises during a Tabata session. It's also popular to increase or decrease rounds and intensity. Although the variations may not count as Tabata protocol, technically, adding or subtracting rounds or changing movements every other round can be useful. (If you really want an insane full-body workout, try three rounds of Tabata!)

Either way, Tabata burns a lot of calories and provides a killer full-body anaerobic and aerobic workout. It also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning. The excess post-exercise oxygen consumption effect, or EPOC, is off the charts for Tabata training.

If you'd like to add Tabata to your training regimen, I advise doing it twice per week. You can do it more often if you're better trained, need quick results, or have recovered well from the previous workout. Keep reading to learn more......

Are Vaccines Really Unsuspecting Bullets That Kill ? A Warning From 2010?

 

The statements by Bill Gates about population killing vaccines have been the topic of news headlines lately.

If this is his real opinion about the less fortunate, that is cause for more safety concerns and distrust of life saving vaccines. These seemingly matter of fact statements cannot be taken lightly.

The statements by Bill Gates about population killing vaccines have been the topic of news headlines lately. If this is his real opinion about the less fortunate, that is cause for more safety concerns and distrust of life saving vaccines. These seemingly matter of fact statements cannot be taken lightly. While vaccines certainly have their places in the health and well being of every member of society, receiving or declining the vaccines should be a personal choice of each individual and not a forced issue just because someone with money thinks you or your family should be terminated.

Bill Gates employs this level of thinking as it involves pollution in the universe and essentially says that by effectively reducing the world population that pollution will also in turn be reduced and suggests that one way of doing this is by pushing people to get vaccines as a way of reducing the overall population of the world. It is an interesting theory to say the least.

He seems to believe that people more susceptible to diseases when vaccines are used and there is no incentive to get people healthy, but is in fact helping to grow a health care system that strives on a sick care philosophy and polices that seek new ways to make people sick so they can treat them indefinitely. Healthy people seem to be a threat to this kind of health care system.

It is very evident that our supermarkets are being stocked with sweetened poisons according to the package information labels, that are being played off as being very safe. This, along with new drugs that are dispensed without much concern to the users health and have a side effects list the length of the constitution, but very little is done to properly manage when and where they are dispensed. This is also true with recent health scares such as the H1N1 concerns and the beliefs that subsequent vaccinations are helping make these diseases more deadly to the unsuspecting population. Flu stains seem to be able to attach themselves easier to vaccinated people while un-vaccinated persons have to ability to fight off these diseases naturally. The unconcern for health seems to be blatantly growing among the chemical producers.

Any rational thinking minds would immediately question what the powers that be really define health care as and if larger powers that be really are concerned for our overall health. If what Bill Gates is suggesting, is true, how would anyone receiving the vaccinations until it was too late. Or maybe a better solution is to question, rather than blindly follow governmental intentions that might be deadly and use our resources for things other than to reduce its population through deception and corruption.

ABOUT THE AUTHOR

Going online for quick health insurance quotes is the easiest way to get information and cost. Which plan of Student Health insurance that you get, is a decision that will have a long lasting affect.

US Sports Football: CoachTube's Coaches Clinic With Live IFL Action

 

Three Plays That Work Well With One Word Tempo

• By Keith Grabowski
 

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What’s the best way to put a defense on its heels? Operate at a speed which they cannot.

Whether you huddle-up or are no huddle, one word tempo is a tool that allows an offense to operate at warp speed. Really any play could be run in this manner, but there are characteristics to plays that work best.

First, it should be a play that you can run with any personnel group.  If you change personnel and the play is tied to only one grouping, then you cannot strike a defense at any time.

Second, it should be one that does not require much or anything as far as line calls.  The last thing you want is to hurry to the ball and then have to wait for calls to be made.

Finally, it should be something that you feel good running against any defense.  Because you are moving as fast as possible, you need to be able to run it against however the defense lines up, which at times may even be incorrect.  

Here are three plays from coaches who have been utilizing the one word tempo successfully and fit the criteria above.

#1 Stick Draw

Stick draw allows you to utilize any personnel.  Even if a TE or fullback needs to align and run the stick, his speed down the field is not crucial to the play being successful because it’s a short route with space created for the catch and run. It’s simple read with the QB as the runner. Jason Lewis, OC at Heidelberg University, explains it here (click on images for video):

#2 Simple Throw WR Screens

Lucas Lueders will utilize his fastball or one word plays as a way to get his offense going.  One of the simplest plays which he shows works even when outnumbered is a receiver screen.  There’s no decision for the QB and it really doesn’t matter what is happening in the box.  He illustrates it with video here:

#3 Downfield Shot with Vert Switch

Bobby Acosta has utilized tempo for years and sees big opportunity in taking a shot from a one word tempo. His example here shows the defense completely confused and the ball going into the end zone.

Being able to take advantage of a defense by operating at the fastest tempo possible is a tool for any kind of offense.  It allows you to jump start your offense if it’s hit an in-game lull, take advantage of a defense after you’ve hit them with a big play, or even convert a critical third down by catching them off guard.

You don’t need many of these, just well executed one words that you can install and use all season long.

Think about how you can use the one word tempo in your offense to move the ball in 2021.

Always be growing!

Coach Grabowski

Concealed Carry - Grumpy Man in Jail After Shooting Trespasser in Head

by Matthew Maruster 

In Preston, Idaho, a shooting highlighted the importance of a proper self-defense mindset and reaffirmed that some guns are neat but aren’t a great choice for your everyday carry (EDC) handgun.

According to news reports, here is how the incident unfolded.

On May 31st, a woman and her friend drove down route 36 in Franklin County, Idaho. The driver turned and headed up an unmarked road. Unbeknownst to the pair in the vehicle, the long road was actually private property that led to the home of a man called Jeffrey.

The 63-year-old Jeffrey became enraged when he saw the vehicle on his property. According to multiple statements, the homeowner road his 4-wheeler and quickly came up behind the vehicle. The driver stopped her car, and Jeffrey approached the driver’s side. He notified the driver that she was on private property by aggressively screaming at her and demanding the keys to her vehicle. When the driver didn’t hand the keys over, the man admitted he reached into the car and grabbed the steering wheel.

The driver stated she was frightened and hit the gas in an attempt to flee from the out-of-control homeowner.

At this point, everyone involved admits the homeowner drew his Taurus Judge handgun and fired a single shot at the driver of the vehicle.

The Taurus Judge is a 5-shot revolver that can fire both a .45-Colt cartridge and a .410-gauge shotshell. That day, Jeffrey loaded his Judge with .410 shotshells. .....Read the full story.....

Billy Graham Settled the Black/White Jesus Problem Decades Ago! The Rock Almighty

 

SANCTIFIED, RIGHTEOUS, AND READY FOR HEAVEN

by Creflo Dollar |

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Many of us most likely have heard the phrase, “God’s still working on me.” Although most people seldom think about this, it’s absolutely true.

God begins His work on us the moment we’re born, and keeps working until our last day on earth. Although getting born again and becoming His child happens in an instant, the actual work is a transformation process that takes a lifetime and changes us from the inside out.

We are spirits living in physical bodies and possessing souls, which is where our thinkers and choosers reside. Accepting Jesus gives us a spirit as holy and perfect as His; this internal change takes place right away. “Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new” (2 Corinthians 5:17). This change puts us in right-standing with God and makes us heaven-ready because our old, sinful spirits have died. However, it may take a while before the change in us becomes visible to the outside world.

Similar to a metamorphosis, the manifestations of change in us are made gradually by the Holy Spirit, who now lives in us. “Dear friends, you always followed my instructions when I was with you. And now that I am away, it is even more important. Work hard to show the results of your salvation, obeying God with deep reverence and fear. For God is working in you, giving you the desire and the power to do what pleases him” (Philippians 2:12, 13, NLT). The results of what God is doing may not be visible right away, but that doesn’t mean nothing is happening. Our transformation is like a butterfly developing in its cocoon or a seed preparing to sprout from underground. Being born again gives us immediate salvation; at this point, we need faith that God is working even if we don’t see anything yet.

Just because we can’t see something with our physical eyes doesn’t mean it doesn’t exist. In the spiritual realm, it’s just as real—maybe even more so—than what’s in the physical realm. “Now faith is the substance of things hoped for, the evidence of things not seen” (Hebrews 11:1). Standing in faith that the changes God is making in us will eventually be evident to all brings it to pass.

The prevailing mentality in the world is that people won’t, or can’t, change. This is true for those who don’t believe in God’s ability to transform. To be able to move forward with what God wants to do in us, we need to learn to think differently. Any type of external change always begins on the inside. “And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God” (Romans 12:2).

Change can be uncomfortable, but it’s completely possible when we rely on the Holy Spirit to do the work in us. We’re called to leave our comfort zone and step out, but we need His guidance to do this. As we go through changes that can seem unsettling, we can also trust Him to remind us of important details. “But the Helper, the Holy Spirit, whom the Father will send in My name, He will teach you all things, and bring to your remembrance all things that I said to you” (John 14:26, NKJV). He will finish the job.

Kingdom Keys To Thriving In Times of Crisis Part 4 | Dr. Myles Munroe and STANDING SOLID IN RIGHTEOUSNESS

 

STANDING SOLID IN RIGHTEOUSNESS

by Creflo Dollar 

If you’ve ever worked hard on something only to have it crumble and fall apart, you can remember how disappointed you felt. Depending on others to determine if we’re righteous according to their standards can have the same frustrating results. The world’s ideas of right and wrong change constantly, and it’s risky to let others determine whether or not we’re accepted. By contrast, God’s definition of righteousness always remains firm and unwavering. (Continued below.....)

(....Continued......)The world decides whether we’re righteous by what we do. This means we may be popular one day and ostracized the next. However, God defines our righteousness based on what He says about us. When others reject us, God shows His love and favor toward us. “To the praise of the glory of his grace, wherein he hath made us accepted in the beloved” (Ephesians 1:6).

Most of us have had to justify ourselves before others to earn their acceptance. If we made a mistake, we may have lost their approval and had to earn it back. This is different from how God operates; He justifies us by our trust in Jesus, apart from our actions. “Therefore being justified by faith, we have peace with God through our Lord Jesus Christ” (Romans 5:1). Knowing that our justification can never be taken away gives us peace of mind.

When we get born again and accept Jesus as our Lord and Savior, we’ll never again have to work to please God; He’s already pleased with us. This is in stark contrast to walking the slippery slope of jumping through hoops to receive others’ conditional approval, but only if we do all the right things. Knowing that God will continue to see us as righteous no matter how many mistakes we make is like gaining firm footing on solid rock. “The LORD is my rock, and my fortress, and my deliverer; my God, my strength, in whom I will trust; my buckler, and the horn of my salvation, and my high tower” (Psalm 18:2). Nothing can move us when we rely on Him.

In the Old Testament, the people’s sins kept them apart from God; their righteousness depended on their own actions. The pressure was on them to earn their blessings through perfect performance and self-effort. What Jesus did on the cross changed all that. “For he hath made him to be sin for us, who knew no sin; that we might be made the righteousness of God in him” (2 Corinthians 5:21). Because of this, all we need for salvation is faith that Jesus’ sacrifice for our sins has made us permanently righteous.

The righteousness we have in Christ is not flimsy self-righteousness based on what we do, but on what Jesus already did. It comes from God’s decision to make us righteous by our faith in His grace. “But—When God our Savior revealed his kindness and love, he saved us, not because of the righteous things we had done, but because of his mercy. He washed away our sins, giving us a new birth and new life…” (Titus 3:4, 5, NLT). There’s nothing more solid than the unchanging righteousness we receive from God.

No matter how hard we try, we can’t save ourselves or make ourselves righteous. Thankfully, Jesus has already done the job; we’re now in right-standing with God because we believe this. No matter what others may think of us, we’ve already received God’s stamp of approval. Trusting in Him makes our salvation rock-solid.

The US High School Sports Show Featuring: Bradley Burke Ice Hockey Recruiting Video Class of 2022

 

Facts About Hockey Skates

• Author Steve Mahoney

Size is crucial to hockey skates. Obtaining the incorrect size can not only hurt but can have an effect on your game as well. Skates which are too big for you can result in sore spots and the absence of stability round the ankles will lessen your ability to skate properly.

On the other hand, skates that are too tight can easily leave you in constant pain since the bones in your feet are crowded and subjected to pressure every time you stride while your blood circulation is restricted.

If you are updating your old skates with new ones of the same brand, use exactly the same size if the skates still fit you adequately or, if the feet have grown, climb the size chart appropriately. Otherwise, you can figure out the best size according to the size of your tennis shoes. Skates that fit you well should be between 1 - 1 1/2 times smaller than your regular sneakers. Your toes need to just touch the toe cap whilst there needs to be about 1/4" of room at your heel. If you're getting skates for girls and boys, you really should allow for an extra half size to provide space for the feet to develop.

With regards to sharpening skates, many of us conveniently forget that the narrow bit of steel at the bottom of a skate, which is only about 1/8" broad, is the only point of contact in between your body and the surface of the ice. Because of this friction, the skate blade will lose its edge. It is vital to comprehend the relationship between the sharpness of the skate and the surface area of the rink. If the skates have not been correctly honed, even the very best pair of skates are only of limited use and all of your hockey skills would be of no use. Picture attempting to play hockey when you find it difficult standing up on the ice.

You'll find plenty of reasons we can easily utilize that to get skates sharpened adequately. You might forget and only notice when your children appear to be falling down a great deal of the time. You may also try to spend less by putting the maximum period of time between sharpening or just be much too lazy to stand in line to have your skates sharpened. You should also bear in mind that the high quality of your skates makes a difference. The low-quality steel on your blades has protection against corrosion, which is going to be removed the very first time that they're sharpened, making your blades more vulnerable. They'd also need to be sharpened more frequently.

For more particulars about our line of hockey accessories and souvenirs, take a look at our website. We inventory a large assortment of hockey gear by all the highest brands like Reebok, Warrior, CCM and Bauer.

ice hockey gear

Scope of advanced air purifier at neutralizing coronavirus in India. And Dr. Joseph Mercola Warns Against Covid Vaccines: 'The People Behind This Should Be Put in Jail'

 

• Author Santosh Kumar

Summary: PHI (PHOTOHYDROIONIZATION) technology patented by RGF is an active purifying technique to neutralize the coronavirus in the air.

The results of the test conducted on it have been very promising with a reduction of almost 99+%.

Description: Coronavirus is certainly not the first or the last microbes to have plagued human life. You just have to turn back the history pages and you will find many cases of microbes wreaking havoc. Some of the more fatal ones have been the H1N1 influenza virus responsible for the Spanish flu of 1918, Ebola Virus (West Africa, 2014-16), Japanese encephalitis virus and H1N1 (Swine Flu virus). What has made the Coronavirus stand out is the sheer size and scale of its destruction? Even with the rapid development of medical science and billions of dollars being pumped into R&D, scientists for most of the last year were unable to decipher the enigma of coronavirus. Quite surprisingly, the world had no answer to it and all it could do was to take precautionary actions like wearing a mask, maintaining social distancing, constant sanitizing, etc. vaccine development picked up pace in the last part of the year with some degree of success. However, even the vaccine jab had its own set of critics questioning its efficacy.

Killing/ neutralizing Coronavirus in the air-

Neutralizing the coronavirus in the air is still the best option. Some level of research has gone into nullifying the virus in the air. Purifying the air of the virus seems to be a better alternative than a vaccine injected to an infected person. Vaccine administration is a time and resource-consuming process. Even with a very high degree of efficiency, it would take years before a sizeable population is administered the vaccine for developing herd immunity. The air purification industry has been somewhat successful in handling the ill-effects of the coronavirus. However, the normal six-stage filtration technique is not 100% effective against the coronavirus. This is because the virus is at the lower end of a HEPA’S filter range. Active air purification technique has been touted as still the best option to tackle the ill-effects of the virus.

Active air purification technique and its working-

Very few air purifiers in the market have the know-how of active air purification techniques. Essentially, there are two air purifying technologies: active and passive. In the active air purifying, ions are released into air. O2 Cure air purifier equipped with PHI cells works on the principle of active air purification. PHI cells have a quad metallic hydrophilic coating that creates an abundance of hydrogen and oxygen on the coating. PHI occurs by exposing activated oxygen molecules to a hydrated catalyst containing four unique metals and a 100-380 nm UV light. Friendly oxidizers (Hydro-peroxides, hydroxides and superoxide ions) are effective in breaking down both airborne and surface borne virus. PHI is an active purification technology destroying the structure of Viruses, bacteria and other microorganisms. Very few air purifiers for coronavirus in India are leveraging the active purification technique to neutralize the deadly virus. Plug and play air purifiers on Amazon are one of the very few leveraging activation purification technique.

Results of third party test on PHI cell technology (an active purifying technique)-

PHI (Photohydroionization) technology) patented by RGF has been successful in neutralizing a range of viruses like HINI Virus (Swine Flu), Avian Influenza (Bird Flu Virus), Norwalk Virus and SARS COV 2 virus. In fact, REME with PHI-Cell® technology (patented by RGF) has been successfully tested by CCMB-CSIR virology lab in India for reduction of SARS-COV- 2 by 97.48% and by the Innovation Bio-Analysis lab in the USA for reduction by 99% from air and surfaces.

O2Cure products like Plug & Play Air Purifier and hybrid air purifier based on active air purification are a great way to counter the ill-effects of SARS COV 2 virus. Both the air purifier employs PHI technology to neutralize the virus. There are many air purifiers for coronavirus on Amazon. But, O2 Cure air purifiers are a notch above the rest.

The Big Reasons Your Back Isn't Growing

 

Bill Geiger

Think it's as simple as "row, then grow?" You might be leaving serious gains unrealized. Here's how to fix your back day and start adding width, size, and strength!

Mirror-muscle lifters may look good from the front, but we all know what happens when they turn around. Everything disappears! It's an unfortunate case of "out of sight, out of mind"—and their overall development, posture, and shoulder health usually suffer from it over the long term.

However, just because you show up for back day doesn't mean results will automatically follow. Lots of things can still go wrong, leaving you nursing a sore lower back and wondering why your upper back isn't growing. These are the most common mistakes you must correct before you can break away from the beach-muscle gang and call yourself a legit bodybuilder.

Mistake 1: Thinking "Back" Means "Lats"

The latissimus dorsi may be the most visually imposing muscle on your back, but it's far from the only one. Balanced back training also targets the lower and middle portions of the trapezius, the rhomboids, the rear delts, the teres major, and the erector spinae. No, a couple sets of seated cable rows and pull-downs aren't going to cover all of that!

A Better Way: You should be training your back from multiple angles and with multiple of the best exercises. You know, just like you'd do for chest, shoulders, or biceps! Also use multiple grip angles—underhand, overhand, neutral—and grip widths.  .....Keep reading.......

Concealed Carry Featuring: The Budget Shooter – Where to Spend In Your Defensive Firearm Journey

 

by Jacob Paulsen 

Money is not unlimited for most of us. If you follow the defensive firearm industry at all (or any other segment of the firearm world) you know that it feels expensive. From every corner, you hear people telling you to “get more training” and “buy the latest gadget that will save your life.”

I'm guilty of it myself both as a trainer and as a marketer. Even in this very article, I'm going to be a little tongue in cheek as I give you the bare-bones economic way to do things while strongly suggesting you spend more money…

On occasion, I field a question from a friend, student, or customer to the effect of:

I'm on a limited budget. What are the most critical things I should spend my money on?

Today I'm going to attempt to answer that question in a very specific way while providing some big-time money-saving tips as we go.

The Basics – I Just Have To Assume You Will Buy These

Below I'm going to lay out a year-by-year budget but before we get to that there are some core basics that I think you just need to have.

A Firearm: I generally encourage people to NOT buy their first personal protection firearm until after they take their first class so bear that in mind but ultimately you need a gun and you don't need my fancy budget plan below to know it. To get something that I would consider quality and viable for the purchase I think you need to be prepared to spend between $400 and $600.

Secure Storage for the Firearm: Do not bring the gun into.....keep reading.......