The Secrets of Performance Training and Injury Prevention
In basic muscle physiology there is this thing called the length-tension relationship. According to Clark, Lucett, & Corn (2008) the length-tension relationship is the length at which the muscle can produce the greatest amount of force (87). With that said, we must stretch the tight muscles and strengthen the weak muscles. If a muscle is [...]
The Prowler
Recently I have been working out with this new piece of equipment called the prowler. This thing is intense and it is a great way to develop strength and power in your legs. The prowler is kind of like having your car break down and you have to push it from behind to the nearest [...]
TRX Suspension Training System is Awesome
This piece of equipment is a great investment to your health. Although I’m not a big fan of stability training, the TRX is a great way to get your core strong while keeping your heart rate high. In addition, the TRX is adjusted to your body weight and you can regress or progress the intensity [...]
How to Power Clean
Why Athletes Should NOT Wear Weight Belts While Working Out
Athletes should not and I repeat….SHOULD NOT wear a weight belt while performing heavy lifts in the weight room. Here are some reasons why:
1. If you don’t wear a weight belt in competition, you should not wear one while performing lifts. Be functional not stupid.
2. By wearing a weight belt to perform heavy lifts you [...]
The FITT Principle
To really get the most out of your fitness/strength & conditioning program, you are going to have to learn and live by the FITT principle. Applying the FITT principle to your program will allow you to progress through those frustrating plateaus that everyone faces from time to time. The reason why you are not achieving [...]
Delayed Onset Muscle Soreness (DOMS)
Armstrong’s proposed model of Delayed Onset Muscle Soreness
1. High tension in muscle during eccentric muscle contraction results in structural damage to the muscle and its cell membrane. An eccentric contraction is the lengthening of muscle and happens when you are decending into a squat or lowering yourself down from a rope climb.
2. Cell membrane damage [...]
Strength Balance
Anytime you set up a strength training program you want to make sure that you balance your strength so your body doesn’t develop muscle imbalances. However, humans are very frontally fixated and spend so much time training muscles that they can see in the mirror such as the chest, biceps, and abs. I think that [...]
The BASIC Blue Print of a Typical Workout
Follow these eight steps in order to achieve total workout that involves injury prevention, core, strength, power, speed, agility, and flexibility.
1. General Warm Up: This consist of any low impact/low intensity cardiovascular work to increase heart rate, body temperture, and increase blood flow of the body. Exercises consist of jogging, rowing, versa-climber, jump rope, jumping [...]