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	<title>Brandon Charls &#187; Speed and Agility</title>
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	<description>Work Hard to Win Easy</description>
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		<title>Some of the Quarterback Drills of this Week</title>
		<link>http://brandoncharls.com/2010/02/24/360-quarterback-scramble-drill/</link>
		<comments>http://brandoncharls.com/2010/02/24/360-quarterback-scramble-drill/#comments</comments>
		<pubDate>Thu, 25 Feb 2010 03:47:00 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Football]]></category>
		<category><![CDATA[Quarterbacks]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/2010/02/24/360-quarterback-scramble-drill/</guid>
		<description><![CDATA[GOOD WORK NATE!



]]></description>
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		<slash:comments>0</slash:comments>
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		<title>How to Power Clean</title>
		<link>http://brandoncharls.com/2010/02/23/nice-demo-on-how-to-power-clean/</link>
		<comments>http://brandoncharls.com/2010/02/23/nice-demo-on-how-to-power-clean/#comments</comments>
		<pubDate>Wed, 24 Feb 2010 06:52:00 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle]]></category>
		<category><![CDATA[Football]]></category>
		<category><![CDATA[Functional Training]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=596</guid>
		<description><![CDATA[ 

]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Heel Stike in Running</title>
		<link>http://brandoncharls.com/2010/02/21/heel-stike-in-running/</link>
		<comments>http://brandoncharls.com/2010/02/21/heel-stike-in-running/#comments</comments>
		<pubDate>Sun, 21 Feb 2010 21:44:32 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Cardio health]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=571</guid>
		<description><![CDATA[It makes you think differently about running and what shoes you buy.

]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Why Athletes Should NOT Wear Weight Belts While Working Out</title>
		<link>http://brandoncharls.com/2010/02/19/why-athletes-should-not-wear-weight-belts-while-working-out/</link>
		<comments>http://brandoncharls.com/2010/02/19/why-athletes-should-not-wear-weight-belts-while-working-out/#comments</comments>
		<pubDate>Sat, 20 Feb 2010 03:36:44 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=508</guid>
		<description><![CDATA[Athletes should not and I repeat&#8230;.SHOULD NOT wear a weight belt while performing heavy lifts in the weight room.  Here are some reasons why:
1.  If you don&#8217;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 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Lit Review: ACL Injuries</title>
		<link>http://brandoncharls.com/2010/02/15/lit-review-acl-injuries/</link>
		<comments>http://brandoncharls.com/2010/02/15/lit-review-acl-injuries/#comments</comments>
		<pubDate>Mon, 15 Feb 2010 16:35:04 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=490</guid>
		<description><![CDATA[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 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Lit Review on Static Stretching and Speed Performance</title>
		<link>http://brandoncharls.com/2010/01/26/lit-review-on-how-static-stretching-regresses-sprint-speed/</link>
		<comments>http://brandoncharls.com/2010/01/26/lit-review-on-how-static-stretching-regresses-sprint-speed/#comments</comments>
		<pubDate>Tue, 26 Jan 2010 23:32:08 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=331</guid>
		<description><![CDATA[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 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>The FITT Principle</title>
		<link>http://brandoncharls.com/2009/11/22/the-fitt-principle/</link>
		<comments>http://brandoncharls.com/2009/11/22/the-fitt-principle/#comments</comments>
		<pubDate>Mon, 23 Nov 2009 05:39:07 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle]]></category>
		<category><![CDATA[Cardio health]]></category>
		<category><![CDATA[Losing Fat]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=311</guid>
		<description><![CDATA[To really get the most out of your fitness/strength &#38; 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 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Speed Kills</title>
		<link>http://brandoncharls.com/2009/11/17/speed-kills/</link>
		<comments>http://brandoncharls.com/2009/11/17/speed-kills/#comments</comments>
		<pubDate>Tue, 17 Nov 2009 16:58:00 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Cardio health]]></category>
		<category><![CDATA[Football]]></category>
		<category><![CDATA[Functional Training]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=301</guid>
		<description><![CDATA[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 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>The BASIC Blue Print of a Typical Workout</title>
		<link>http://brandoncharls.com/2009/06/18/the-blue-print-of-a-basic-workout/</link>
		<comments>http://brandoncharls.com/2009/06/18/the-blue-print-of-a-basic-workout/#comments</comments>
		<pubDate>Fri, 19 Jun 2009 04:15:14 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle]]></category>
		<category><![CDATA[Cardio health]]></category>
		<category><![CDATA[Losing Fat]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=189</guid>
		<description><![CDATA[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 [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Time to Stretch!</title>
		<link>http://brandoncharls.com/2009/06/16/time-to-stretch/</link>
		<comments>http://brandoncharls.com/2009/06/16/time-to-stretch/#comments</comments>
		<pubDate>Tue, 16 Jun 2009 21:49:59 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Fun]]></category>
		<category><![CDATA[Speed and Agility]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=170</guid>
		<description><![CDATA[Stretching gets over looked a lot by many people and athletes who are trying to achieve an optimal level of fitness. The reason why flexibility training does not get much attention is because people do not fully understand the concepts of stretching. The main reason why flexibility training is so important is because it will [...]]]></description>
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		<slash:comments>0</slash:comments>
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