Athletes and Warriors!
I take great comfort in knowing that I don't have to be a fitness genius to help get the best fitness, strength, conditioning and performance information into your hands so that you are healthier and stronger for the rest of your life. I have surrounded myself with a great team to help you. With that in mind here is a simple but powerful motivational message from our partners at GoPro Workouts to help you to forget about perfection, and always seek better in all areas. -Nate  Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster.Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger. Not everyone can shoot like Stephen Curry, but every basketball player has the potential to become an improved shooter. (or ball-handler, etc.) Not everyone can be Mike Krzyzewski, but every coach has the potential to be more effective in leading his or her team. Not everyone can graduate at the top of their class, but every student has the potential to improve his or her grades. Not everyone can be a world-renowned college professor, but every teacher has the potential to be a more effective educator. Not everyone can be a great orator, but everyone has the potential to improve their public speaking skills. Better parent. Better friend. Better teammate. It doesn't matter who you are or what you do. All of us have potential, and we can all improve in some area(s) of our lives. Talent, skill, and ability are great, but they're useless if they're not applied. Potential is a double-edged sword. Having the potential to learn, grow, develop, and improve is a blessing. Unrealized potential is a curse. What are you doing to unlock your potential? What are you willing to do to improve? Need help? Click here
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Showing posts with label strength. Show all posts
Showing posts with label strength. Show all posts
Monday, January 9, 2017
EVERYONE HAS POTENTIAL (INCLUDING YOU)
Friday, December 30, 2016
Try These Fatigue-Fighting Foods
Have trouble getting started in the morning?
Feel sluggish in the afternoon? Ready to crash come evening? You're not alone. Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame. Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time. When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine. Here's how to include them in your diet: Carbs for Energy Your body needs some carbs. Yes, you heard it right. Carbs! A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice. For a healthy dose of simple carbs, stick with fresh, whole fruits. Protein for Stamina While carbs supply energy, protein is responsible for releasing the energy. Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system. Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy. Water for Refreshment Essential to survival, water is also essential for energy. When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules. If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy. Caffeine for Stimulation Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert. Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level. Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration. Additional Tips Keep in mind that overeating, no matter what food, may cause sluggishness. Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy. Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation. If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs. One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program. My passion is to help people, just like you, improve their energy levels and their overall quality of life. Call or email me today to get started on a fitness plan that will put some pep in your step. Personal Trainers and Strength Coaches Click Here
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Thursday, December 1, 2016
Free weights vs. circuit training.
Hello Athletes and Warriors!
I pray all enjoyed and are continuing to enjoy this Holy season. And as many of you start to turn your focus on your fitness goals for 2017, let's take a look at an age-old concept making a major comeback in the realm of fitness. Isn't it funny how no matter how much the fitness world has gotten so seemingly sophisticated the foundations are the same? Take the resurgence of circuit training like in new programs like Crossfit and others; just take the same basics and re-package them to look like the hippest trip on Earth all of a sudden. Free weights vs. circuit training. Circuit training is a form of fitness training that takes the participant through a series of exercise stations with relatively brief rest intervals (15 to 30 seconds) between each station. Circuit training was designed to enhance muscular endurance and reduce the amount of time in the gym. Therefore, exercise machines are primarily used in a circuit program and they are very effective for this purpose. The key to success when engaged in a circuit program is to set the workload at each station for 50 to 70 percent of your individual strength levels. "Old timers" in the gyms laugh at the resurgence in the use of free weights--tools they used long before machines with "captured" weight stacks came to the gyms. Training with free weights is becoming more popular than ever because they work and they are fun. Free weights, unlike machines, enhance balance, coordination and power. They do, however, require greater instruction and you will find this guidance and instruction with your custom Fitrex fitness programs and exercise videos. The results are well worth it! Get your circuit training program from US Sports Online Strength and Conditioning. Click here, fill out the fitness profile form to get started today! P.S. Our Student-Athletes are training hard year round to be their best! Let's take a video look at what one of them has been up to: 
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Friday, October 14, 2016
Diving Take Gymnastics and Just Add Water!
In studying divers I noticed how close the skill training is to gymnastics as power, balance, vision, depth perception, and the proprioception (your ability to execute a movement based essentially on what you practice in regards to that movement) necessary to execute a high difficulty dive. So if you or someone you care about is either a beginner or budding Olympian, and if a good strength coach or personal trainer is not feasible or affordable, train with me online saving money, time, and possibly putting yourself in position to win a trophy, or medal. So let's get ready for the pool.
-Nate 
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Wednesday, September 14, 2016
you MUST do the chinup!
Coach Joe walks you through one of the most basic, beneficial and often times misunderstood exercises and why you should do them.
-Nate This classic move is one of the most underrated exercises. Review your chinup technique with this quick video I made for you.  If you like this, please forward. Train hard and stay safe, Coach Joe Joseph Arangio Tactical Workouts for Military and Law Enforcement 1. Claim Your Gift: 5 Tactical Training Videos == 2. Build Tactical Strength. Over 100 Bodyweight Exercises. No Gym Required ==
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Thursday, August 25, 2016
Walk You Way To A Leaner You!
Walking is great exercise and a great cardio addition to your program. Prepare for different terrains and conditions by engaging in a comprehensive strength and conditioning program for Walking Strength so that you can further enjoy the trails!Nate
Walking Strength
The focus of the
12-Week Walking Strength
Programs is to develop balanced muscular endurance and strength for the entire body. This workout uses lighter weights and higher repetitions throughout the entire 12 week cycle. However, some workouts will be harder and some will be easier than others. This variety is achieved through the use of more or less exercises on a particular workout.Throughout the length of the Walking Program, 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 workouts.
The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. You can also fine tune the program to include all the exercises that feel the best.
Select a Program
Walking Strength/Free Weight and Machine Combo
Sample Workout Below:
| Week 1 - Day 1 (Monday) of Matt Ahrens's Program | Week Difficulty: Medium |
 View Printer Friendly Version (Available In Fully Registered Version) | |
Click on an Exercise Name to view a description of that exercise (Available in Fully Registered Version)
| Select | Exercise Name | Set and Rep Combinations | |||||
| 1 | Warmup and Stretch |
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| 2 |  VideoLeg Press (45 Degree) |
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| 3 |  VideoMachine Leg Curl |
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| 4 | Video Dumbbell Bench Press |
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| 5 | Video Lat Pulldown Wide Grip Front |
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| 6 | Video Dumbbell Military Press |
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| 7 | Video Dumbbell Rear Lateral Raise |
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| 8 | Video Dumbbell Triceps Kickback |
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| 9 | Video Dumbbell Hammer Curl |
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Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements |
| US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here. |
Tuesday, August 16, 2016
Back Pain and Your Job
Back pain for Athletes and Warriors can be a very inconvenient mystery. But managed right through strength, flexibility, nutrition and rest, anyone can slowly and gradually break free from this menace. Read on freedom warriors!-Nate
Back Pain and Your Job
This article is reprinted from, and is the property of the Back Association of Canada (BAC).
Sit much? Well, how much? What causes most people's back pain? The person who finds a cut and dried answer to that one will win the Nobel Prize. Not that the question hasn't been studied. Over the years, many back pain researchers have directed their energies to the issue of cause.
This does not mean, however, that you cannot be treated successfully. Quite the contrary! Over the past few years, health care professionals have realized that, when it comes to treating back pain, it's almost always enough to know the category - or categories - into which the problem falls. Narrowing the problem down further doesn't usually make a whole lot of difference since the conservative treatment for each category is more or less the same.
A few decades ago, trauma (falls, for instance) was extremely popular as a cause while, in recent years, a lot of attention has been paid to sitting. During the years between, lifting has been at the top of the list. So has "cause unknown". For instance, Dr. C. Hirsch, an American researcher, found that it was impossible to pinpoint the cause for six out of ten of the back pain sufferers he studied.
The problem is that back pain is complex. Just for openers, we are talking about a problem whose source - never mind whose cause - cannot, in many cases, be identified. (Is the pain coming from the 4th lumbar vertebra, or the 5th? The facet joint or the disc?). A second issue is that a person's state of mind plays an important role. An anxious person who has a back injury can end up with a serious, long-lasting problem, while someone else is back to normal in a couple of days. So it makes sense that linking cause and effect can be a nightmare.
With that in mind, an interesting study was published by another American researcher, Dr. Alexander Magora. Rather than trying to link back pain with a specific cause - like a fall or a poor lifting technique - Dr. Magora studied the occupations of more than 3,300 people. He was interested to know how much of their work day people spent doing three particular kinds of tasks: tasks that required them to sit; tasks that required them to stand; and, tasks that required them to lift.
In the case of sitting and standing, the workers were divided into three categories. Oftenmeant that a person sat for more than 4 hours each working day; sometimes meant between two and four hours each day, on average; and rarely or nevermeant that a person sat for less than two hours a day. (In the case of lifting, the categories were a bit different since the weight of the object also had to be considered.)
The results were very interesting, especially when it came to sitting. For example, hardly any of the back pain sufferers in Dr. Magora's study (3.5%) had jobs that required them to sit "sometimes". On the other hand, more than half of the back pain sufferers sat "rarely, or never" (54%). And a little less than half of them had jobs which required them to sit "often" (42%).
"Both too much sitting, and too little sitting," Dr. Magora concluded, "seems to be related to low back pain ." To put it simply, people are far less likely to suffer from a bad back if their jobs require them to do a variety of tasks - some sitting, some standing, some lifting - during the course of the work day.
It will require a commitment from management if a change in job routine is going to happen on a large scale. In the meantime, however, many of us could change our work habits, if we made it a priority in our own minds. For instance, if you have three hours of typing and two hours of filing, why not divide it up into 20 minute chunks? At the very least, it can't do your back any harm.
Get totally free with US Sports Online Strength and Conditioning's Runners Back and Rehab Program:
Running and Back Rehab
These Runner and Back Rehab Programs were designed to develop overall strength, but also take into account the potential for lower back pain that runners experience. These programs utilize basic back stabilization exercises and specific stretches to help strengthen the entire back. Also, the other exercises in the program help to minimize any further back pain.
Throughout the length of the Runner and Back Rehab Program, 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 workouts. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.
The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!
Click here and fill out the fitness profile form to get started.
Friday, July 1, 2016
New Basics of Rotator Cuff Injuries
Good Morning Athletes and Warriors.According to PubMed.Gov rotator cuff injuries ailments and surgeries linked to them are on the rise. As more people in general, not just varsity or pro athletes become more active and involve themselves in different sports activities. The movements required, if not trained for and executed properly, could present a risk in injury or ailment. There are a number of rehab and more importantly preventative measures every active person can take to help reduce and eliminate the opportunity for rotator cuff injuries to occur. Read on and learn more.
-Nate
Basics of Rotator Cuff Injuries
by Dr. Richard Edelson
Physicians see more rotator cuff injuries than almost any other musculoskeletal injury. A patient with a rotator cuff injury will experience pain and weakness in the shoulder, but not swelling. Sometimes the patient does not have symptoms. Usually, though, the patient will have increased weakness and pain when active. This is especially true when raising the arm higher than shoulder level. Fortunately, there are quite a few treatments available for rotator cuff injury. The type of treatment that is suitable would depend upon the patient's age and the type of injury experienced.
Rotator cuff injuries occur in two ways. You could either have rotator cuff tendonitis or a rotator cuff tear. It is important to realize that there are a few other conditions that can cause the type of pain one experiences with a rotator cuff injury. For an accurate diagnosis, you will need to see your physician. The first step your physician will take is a physical examination. Following the examination, your doctor may inject your injured shoulder with a local anesthetic. This process will help your doctor in determining exactly what kind of injury you have. If your doctor decides that you have a rotator cuff tear, he or she may send you for some imaging tests. Imaging tests will help pinpoint the location of the injury and confirm whether or not the injury is a tear.
Rotator cuff tendonitis is more common than rotator cuff tear, but the treatment is similar for both. Rest, ice, compression and elevation, also known as RICE therapy, is prescribed for both conditions. Your doctor may also tell you to take an over-the-counter pain medication like ibuprofen. You may also be referred to a physical therapist who will help you to understand how to modify your activities to avoid pain and may also give you instructions on exercises to help strengthen your shoulder. If these measures don't help, your doctor may give you a shot of a steroid/anesthetic mix. This injection will be made directly into the joint to help address your pain.
This sort of non-surgical intervention usually has a 50-50 chance of being effective. If it is to work, you will probably see results in 6 - 12 weeks. Using non-invasive techniques of this sort can be good in a number of ways. When you do not have surgery, you also do not have recovery time. Furthermore, you do not experience any of the risks commonly associated with surgery such as complications caused by anesthesia, permanent stiffening of the joint, or infection. One thing to realize, however, is that this approach can cause the original tear to increase in size. Additionally, even though there is not a set recovery time, you will be operating at less than your usual ability until you have completely recovered. Aside from these considerations is the fact that non-invasive techniques may not be effective. You may end up having surgery after all. If your injury is quite severe, your doctor may bypass the non-invasive option and recommend surgery right from the start.
Click here for more on rotator cuff tears.
When rotator cuff injury is treated with surgery, there are generally three options.
The method that allows the surgeon to operate most freely is called open repair surgery. This method utilizes a full incision in the shoulder. This option can leave a rather large scar.
Another method that utilizes both an incision and arthroscopy is called mini-open repair surgery. This is an outpatient procedure in which the surgeon makes a smaller incision and uses an arthroscope to see the interior of the shoulder structure. This procedure leaves a much smaller scar.
The third method is known as all arthroscopic surgery. This is the simplest option in that it is an outpatient procedure, and it also leaves the smallest scar.
The doctor will determine which procedure will work best based on the specific injury.
The majority of patients who have rotator cuff surgery experience a decrease in pain and an increase in ROM (range of motion) within four to six months following surgery. In fact, eighty to ninety-five percent of people who have this surgery report satisfaction with the results.
The expertise of the surgeon is a very important factor in the successful outcome of the surgery. However, there are some variables to keep in mind when considering speed and success of recovery. Among them are the type of tear, tissue quality, the patients age, and the amount the patient complies with the doctors instructions.
Some patients experience complications from surgery; however, these are rare. One to two percent may experience nerve injury. Approximately one percent may contract infection. Less than one percent may have detachment of the deltoid muscle. Less than one percent may experience stiffness. Tendon re-tear is experienced by approximately six percent of patients.
More Information:
Dr. Edelson is a Board Certified Orthopaedic Surgeon specializing in sports medicine. His clinic, Sports Medicine Oregon, focuses on athletes of all ages. Get your rotator cuff injury rehab and prevention program here
Source: http://www.PopularArticles.com/article175440.html
How to Cure Almost Any Cancer at Home for $5.15 a Day! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements |
| US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here. |
Sunday, May 29, 2016
Something to Feast On This Holiday!
   As we celebrate here in the States, those who gave their lives to protect our freedoms, it often reminds me why I am a strength and conditioning coach to Millions around the world, not to mention my in person clients here in the Washington D.C. area. Love you all! Wherever you are in the world today, I pray you are safe happy and prosperous. Allow me to share a few video transformations and instructions of some of our Athletes and Fitness Warriors through our partners at Hitchfit and GoPro Workouts. Online Personal Training Before & After VideosGo Pro Workouts Trainer Tips For AthletesEat (responsibly), drink (responsibly) and be merry today. Enjoy your families and loved ones and be ready to get after the pursuit of physical excellence this coming week and beyond. If you need guidance to meet and exceed your fitness goals our team is here to help you. Lose weight, gain lean mass, look and feel great with Micah and Diana at Hitchfit! Athletes train the way the pros train by training directly with them! Click here to learn more and start for FREE.
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Tuesday, April 26, 2016
How to Jump Higher in Volleyball
Jumping higher is a must for just about any field or court sport. The reason is that the higher you jump, the more explosive you are as an athlete. Explosiveness is a cousin to overall foot speed as speed is one of the defining factors in vertical leap. Read on and learn how to increase your vertical as it applies to Volleyball in this instance.-Nate
How to Jump Higher in Volleyball
by Josh Bidds
Volleyball and basketball happen to be the two sports that require the most jumping. The approach in volleyball is one where you can go full out and nobody will step in your way so you can expect to jump your highest.
One of the best weighted exercises for jumping are squats. Don't think you can just do tons of squats and that you will be blocking balls with your armpits. Squats alone will really only get your legs stronger but not faster.
Doing small sub maximal repetitive jumps will only train your muscles to do exactly that, jump continually at a minimal heights. For volleyball training you need to focus on low reps in each set of jumps. If you are a blocker you need to focus on jump exercises that don't have an approach. Using a chair, do jumps from a seated position exploding up to jump onto a box at least 2 feet high. Do only 8 reps on a high enough box that the eighth rep is hard to finish.
So how exactly should you train to get the most of out of a plyometrics program? This is the question that has been studied by coaches and athletes for years. Working out improperly in the gym would just result in you doing a lot of work and getting very little results from it.
You should learn how to train smarter not harder when it comes to jumping. It may come as a surprise but there are workout programs that will increase your vert 2 inches in only 2 weeks.
This could make the difference of making a point or getting blocked. Imagine training for two months and adding 10 inches to your vertical! These results are not impossible. Remember to always check with a doctor before undergoing any excessive training and never train when you are sore.
Squats are a very good exercise to build the strength of the legs. Before you move on to plyos you need to be able to do ten squats in 10 seconds with your weight on the bar.
If you can do this then you are ready to start training for speed. Bo
More Information:
x jumps are a very good way to start. Find a box about 2 feet high and do sets of eight reps as fast as you can. Rest completely between sets!
More on how to increase vertical andhow to jump higher
Source: http://www.PopularArticles.com/article169573.html
How to Cure Almost Any Cancer at Home for $5.15 a Day! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements |
| US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here. |
Saturday, December 27, 2014
Excel at any Football Combine..
Whether you are a youth, high school, college, or pro prospect, the combines are an opportunity to showcase your physical and mental talents to your future football opportunities. Doing the work now much like that prescribed in US Sports Strength and Conditioning NFL Combine Workout will help you rise above the rest.
From NFL.com:
Each February, hundreds of the very best college football players are invited to the NFL Scouting Combine in Indianapolis, Ind., where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Here is a brief breakdown of the measurable drills:
40-yard dash
The 40-yard dash is the marquee event at the combine. It's kind of like the 100-meters at the Olympics: It's all about speed, explosion and watching skilled athletes run great times. These athletes are timed at 10, 20 and 40-yard intervals. What the scouts are looking for is an explosion from a static start.
Bench press
The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the NFL scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.
Vertical jump
The vertical jump is all about lower-body explosion and power. The athlete stands flat-footed and they measure his reach. It is important to accurately measure the reach, because the differential between the reach and the flag the athlete touches is his vertical jump measurement.
Broad jump
The broad jump is like being in gym class back in junior high school. Basically, it is testing an athlete's lower-body explosion and lower-body strength. The athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving.
3 cone drill
The 3 cone drill tests an athlete's ability to change directions at a high speed. Three cones in an L-shape. He starts from the starting line, goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, which is the high point of the L, changes directions, comes back around that second cone and finishes.
Shuttle run
The short shuttle is the first of the cone drills. It is known as the 5-10-5. What it tests is the athlete's lateral quickness and explosion in short areas. The athlete starts in the three-point stance, explodse out 5 yards to his right, touches the line, goes back 10 yards to his left, left hand touches the line, pivot, and he turns 5 more yards and finishes.
Read more... Get the The NFL Combine Workout Now
Thursday, October 9, 2014
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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Thursday, September 18, 2014
Fluids and Hydration
Well my clients know I am always encouraging this important factor of a fit lifestyle. Read on to see why. -Nate
How important are fluids?
Fluid replacement is probably the most important nutritional concern for athletes. Approximately 60% of your body weight is water. As you exercise, fluid is lost through your skin as sweat and through your lungs when you breathe. If this fluid is not replaced at regular intervals during exercise, you can become dehydrated. When you are dehydrated, you have a smaller volume of blood circulating through your body. Consequently, the amount of blood your heart pumps with each beat decreases and your exercising muscles do not receive enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers. If you have lost as little as 2% of your body weight due to dehydration, it can adversely affect your athletic performance. For example, if you are a 150-pound athlete and you lose 3 pounds during a workout, your performance will start to suffer unless you replace the fluid you have lost. Proper fluid replacement is the key to preventing dehydration and reducing the risk of heat injury during training and competition. How can I prevent dehydration?
The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout or race. Often athletes are not aware that they are losing body fluid or that their performance is being impacted by dehydration.If you are not sure how much fluid to drink, you can monitor your hydration using one of these methods.
Copyright Clinical Reference Systems
Fluid replacement is probably the most important nutritional concern for athletes. Approximately 60% of your body weight is water. As you exercise, fluid is lost through your skin as sweat and through your lungs when you breathe. If this fluid is not replaced at regular intervals during exercise, you can become dehydrated. When you are dehydrated, you have a smaller volume of blood circulating through your body. Consequently, the amount of blood your heart pumps with each beat decreases and your exercising muscles do not receive enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers. If you have lost as little as 2% of your body weight due to dehydration, it can adversely affect your athletic performance. For example, if you are a 150-pound athlete and you lose 3 pounds during a workout, your performance will start to suffer unless you replace the fluid you have lost. Proper fluid replacement is the key to preventing dehydration and reducing the risk of heat injury during training and competition. How can I prevent dehydration?
The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout or race. Often athletes are not aware that they are losing body fluid or that their performance is being impacted by dehydration.If you are not sure how much fluid to drink, you can monitor your hydration using one of these methods.
- Weight: Weigh yourself before practice and again after practice. For every pound you lose during the workout you will need to drink 2 cups of fluid to rehydrate your body.
- Urine color: Check the color of your urine. If it is a dark gold color like apple juice, you are dehydrated. If you are well hydrated, the color of your urine will look like pale lemonade.
Thirst is not an accurate indicator of how much fluid you have lost. If you wait until you are thirsty to replenish body fluids, then you are already dehydrated. Most people do not become thirsty until they have lost more than 2% of their body weight. And if you only drink enough to quench your thirst, you may still be dehydrated. Keep a water bottle available when working out and drink as often as you want, ideally every 15 to 30 minutes. High school and junior high school athletes can bring a water bottle to school and drink between classes and during breaks so they show up at workouts hydrated. What about sport drinks? Researchers have found that sports drinks containing between 6% and 8% carbohydrate (sugars) are absorbed into the body as rapidly as water and can provide energy to working muscles that water cannot. This extra energy can delay fatigue and possibly improve performance, particularly if the sport lasts longer than 1 hour. If you drink a sports drink, you can maintain your blood sugar level even when the sugar stored in your muscles (glycogen) is running low. This allows your body to continue to produce energy at a high rate.Drinks containing less than 5% carbohydrate do not provide enough energy to improve your performance. So, athletes who dilute sports drink are most likely not getting enough energy from their drink to maintain a good blood sugar level. Drinking beverages that exceed a 10% carbohydrate level (most soda pop and some fruit juices) often have negative side effects such as abdominal cramps, nausea, and diarrhea and can hurt your performance. What does the sodium in sports drinks do? Sodium is an electrolyte needed to help maintain proper fluid balance in your body. Sodium helps your body absorb and retain more water. Researchers have found that the fluid from an 8-ounce serving of a sports drink with 6% carbohydrates (sugars) and about 110 mg of sodium absorbs into your body faster than plain water. Some parents, coaches, and athletes are concerned that sports drinks may contain too much sodium. However, most sports drinks are actually low in sodium. An 8-ounce serving of Gatorade has a sodium content similar to a cup of 2% milk. Most Americans do get too much sodium, but usually from eating convenience-type foods, not from sports drinks. What are guidelines for fluid replacement?
- Drink a sports drink containing 6% to 8% carbohydrate to help give you more energy during intense training and long workouts. To figure out the percentage of carbohydrate in your drink use the following formula:grams of carbohydrate/serving ------------------------------
-------------- X 100 = % of carbohydrate in drink mL of drink/servingFor example, 240 mL (a 1 cup serving) of a drink with 24 grams of carbohydrate per serving would have a 10% carbohydrate concentration. Almost all drinks have the grams of carbohydrate per serving and the volume in mL somewhere on the container. - Drink a beverage that contains a small amount of sodium and other electrolytes (like potassium and chloride).
- Find a beverage that tastes good; something cold and sweet is easier to drink.
- Drink 10 to 16 ounces of cold fluid about 15 to 30 minutes before workouts. Drinking a sports drink with a 6% to 8% carbohydrate level is useful to help build up energy stores in your muscles, particularly if the workout will last longer than 1 hour.
- Drink 4 to 8 ounces of cold fluid during exercise at 10 to 15 minute intervals.
- Start drinking early in your workout because you will not feel thirsty until you have already lost 2% of your body weight; by that time your performance may have begun to decline.
- Avoid carbonated drinks, which can cause gastrointestinal distress and may decrease the the fluid volume.
- Avoid beverages containing caffeine and alcohol due to their diuretic effect.
- Practice drinking fluids while you train. If you have never used a sports drink don't start during a meet or on race day. Use a trial-and-error approach until you find the drink that works for you.
Copyright Clinical Reference Systems
Monday, September 1, 2014
Do your kids eat right? (From US Sports Strength and Conditioning News)
Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight.
Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.
With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.
In short, your kids are eating too much junk.
And who can blame them? Junk food tastes great.
The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.
Read More...
Tuesday, August 26, 2014
The 21 day fitness solution
Hey, Nate Lewis here,
I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area...
... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results.
You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp.
Here's how to register...
Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here
The class will take place [Monday September 1, 2014]
Looking forward to seeing you there!
Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.
I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area...
... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results.
You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp.
Here's how to register...
Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here
The class will take place [Monday September 1, 2014]
Looking forward to seeing you there!
Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.
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