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 [...]
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 [...]
Lit Review: ACL Injuries
The anterior cruciate ligament (ACL) is the most important stabilizing ligaments in the knee and is composed of three fibrous bands twisted together. These bands are composed of anteromedial, intermediate, and posterolateral bands that prevent posterior movement of the femur and anterior movement of the tibia, as well as assisting with resisting internal rotation of [...]
Lit Review on Static Stretching and Speed Performance
Stretching is widely used by many people to improve flexibility, increase circulation to muscles, prevent injury, and to just loosen up a bit. There are different forms of stretching such as: ballistic, dynamic, self-myofascial release, proprioceptive neuromuscular facilitation, and active isolating stretching just to name a few. All of these stretches are beneficial in their [...]
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 [...]
Speed Kills
There is saying that is always used in the game of football and I’m sure it can be used in all sport and it is “SPEED KILLS!” The ability to run faster than other athletes on the field or the court gives you a great advantage to becoming very successful as an athlete. However, training [...]
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 [...]