Functional Training for Speed and Agility

Article by Mark Wine CSCS ; NASM PT, CES, PES

Functional Training for Speed and Agility – Health – Fitness

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Speed is one of the most highly sought after goals of an athletic performance training regimen. However, speed is one of the hardest traits to acquire, unless it comes natural. Before undergoing speed and agility training it is important to have an understanding of certain characteristics that go hand in hand with speed and agility. Training and activating the stretch shortening cycle is the hidden gym when training for Speed & Agility performance.

The stretch-shortening cycle (SSC) is highly active when utilizing plyometric exercises. “Plyometric exercise is a quick powerful movement using a prestretch, or countermovement, that involves the SSC. The purpose of plyometrics are to increase power of subsequent movements by using both the natural elastic components of muscle and tendon and the stretch reflex” [2 – pg.414]. The SSC utilizes tendons and ligaments in a spring like action, therefore limiting the amount of ground reaction force (GRF). The GRF is the amount of time your limbs stay on the ground during sprints and/or running. Faster athletes have more power in their lower body musculature and therefore have less GRF during sprints.

How do you train the SSC? Training for the SSC requires specific plyometric training (i.e. box jumps, hurdles, jumping, etc…). However, not all plyometrics training are created equal. Utilize mini hurdles or a plyometric that utilizes bouncing (springing) as a technique to the exercise are more efficient. For example, try this workout combination:1. Perform Back Squats for 3 sets of 8 repetitions with a moderate to heavy load (weight)

– Superset (perform right after) the back squats with a bouncing (SSC) plyometric, such as 2-1 jumps, mini hurdle jump over, or repetitive box jumps utilizing limited GRF.

Performing back squats will breakdown leg musculature, which will result in strength and power gains. Leg musculature will in turn be capable of generating more power for greater speed and agility. Following this complex exercise with a SSC plyometric will further generate power adaptations. Due to the nature of the countermovement plyometric, if performed properly, you will activate tendons and ligaments as springs and not exhaust leg musculature like a full squat jump. The combination of strength and power lifting with a SSC plyometric will create an environment similar to that of real time competition requiring repeated bouts of high reaction forces that are similar to sprinting and sports.

Bilateral (two leg) hurdle jumps, or bilateral repetitive box jumps, are shown to utilize higher forces than other traditional jumping exercises (including regular box jumps). Sprinting and Agility require high forces when contacting the ground, SSC plyometrics require comparable forces. Therefore, it is theorized that creating a training environment with similar forces is highly sought after. “Bilateral jumps over hurdles are an excellent exercise to stimulate contact time and reaction forces because the values are similar or even superior than traditional resistance exercises such as squats, hang cleans, and loaded jumps” [3].

Bilateral jumps activating the SSC are preferable due to the shorter contact time and higher forces of the jump. However, do not neglect to utilize unilateral or alternating jumps. Running requires alternating unilateral jumps, utilizing the SSC, over and over again. Therefore, the athlete with the greatest amount of power and ability to spring from step to step will be faster, quicker, and more agile. When incorporating unilateral and/or alternating unilateral jumps into a plyometric regimen, it might be advantageous to seek plyometrics that allow less contact time. Examples include mini hurdles, mini cones and repetitive low box jumps.

It is important to note that bilateral jumps do not perfectly replicate real time competition contact times; neither do unilateral jumps. However, utilizing both bilateral and alternating unilateral repetitive jumps, which activate the SSC, creates an environment similar to that of sprinting / competition in terms of ground contact time and rate of force development (RFD).

Listed are some of the most effective plyometric exercises that activate the SSC:

– Repetitive Box Jumps (bilateral and unilateral) – spring up and down keeping a dorsi flexed position in your feet and a slight knee bend; the less time you spend on the ground the betterwww.functionalmusclefitness.com

– 2-1 Box Jumps – just like repetitive box jumps, keep your feet in a dorsi flexed position and a slight knee bend to allow for greater spring (less contact time)

– Mini Hurdle Jump Over – utilize both unilateral and bilateral; when performing unilateral, it might be advantageous to use the smallest hurdle, maybe even short cones.

– Unilateral Side-to-Side Short Box Jump Over – this plyometric is highly advanced, therefore, novice athletes who have not been engaged in athletic performance training should start with bilateral jumps. Once they have shown the ability to perform bilateral repetitive box jumps then they can perform bilateral side-to-side short box jump over.

(Check out http://www.functionalmusclefitness.com “exercise of the week” to see these exercises in action, plus more)

Sources1. Training Specificity of Hurdle vs. Countermovement Jump Trainingby, Dario F. Cappa and David G. BehmJournal of Strength and Conditioning Research©2011 National Strength and Conditioning AssociationVolume 25, Number 10, October 20112. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle©2008, 2000, 19943. Optimal loading for maximal power output during lower-body resistance exercisesCormie, P, McCaulley, GO, Triplett, NT, and Mcbride, JM.Medical Science Sports Exercise 39: 340-349, 2007

About the Author

Strength Coach Mark Wine is quickly gaining a reputation as one of the best trainers in the country for his work with NFL Players, high school and middle school athletes, as well as Olympic hopefuls. With his new athletic performance training center Functional Muscle Fitness he hopes to redefine sports performance / gym training.

For custom workouts, exercise videos and more check out http://functionalmusclefitness.com/

or check us out on Facebook http://facebook.com/Functionalmusclefitness/

Functional Muscle Fitness LLC1091 Shary CircleConcord, Ca 94518(925) 689-3631 ‎

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Mark Wine CSCS ; NASM PT, CES, PES

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More Speed And Strength Workouts Articles

Learn Little-Known Techniques and Strategies with Microsoft Training DVDs

Article by Saad Billah

Learn Little-Known Techniques and Strategies with Microsoft Training DVDs – Computers – Software

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Even if you’ve been using Microsoft products for years, you may not be utilizing them to their full capacity. The fact is, there are countless techniques and strategies that are not widely known to users, but can offer tremendous benefits. Microsoft training DVDs can help you be more productive in less time than you ever thought possible.

Computers and technology have come a long way, and in many ways they have made life easier. Sometimes, though, they can be extremely frustrating, especially if you have a deadline to meet, and are running behind, or you don’t know all the ins and outs of the particular program you’re using. That is where a software training DVD comes in: it will teach you everything you need to know as quickly as possible.

These courses are taught by certified professionals who are experts not only in training others, but Microsoft as a whole. They are well versed in all of the various techniques and strategies, and will teach you how to use the various programs with ease. You can choose from one program in the office suite, or purchase the entire Microsoft office training DVD. The biggest benefit of learning via DVD is that you can visually learn what you need to know.

When you purchase the Microsoft office package, there are various tutorials and trainings that will teach you what you need to get by; but often, they don’t tell you the intricate details that could save you time and energy. That’s where the Microsoft training DVDs come in; they pick up where the industry tutorials leave off.

For example, there are over 300 formulas embedded into the Excel software package; learning them all would be quite cumbersome and you probably have no need to know them all anyway. While the Microsoft training DVDs offer tutorials on each formula, you can fast forward to the ones that you use the most in order to fast-track your projects.

A software training DVD is available from numerous sites on the internet. Some are free, and some charge a nominal fee. Remember that while free fits every budget, you may not get the information you are looking for. Often, they just give a broad overview of the fundamentals. If you’re looking for intricate details that will make your life easier, then seriously consider investing in the DVDs.

The Microsoft Office Training DVD will give you comprehensive lessons on how to be the most productive, no matter which programs you are using. Each lesson is a building block for the next. You can follow along on your computer as you visually absorb each training session, and you can re-watch the lessons as many times as you need to. You can master each lesson before moving on to the next. You will learn faster if you apply the lessons on a practical level, by using your own Microsoft Office suite of programs. Microsoft training DVDs could be the answer you’ve been looking for, in order to be more productive, save time and get the edge over your competition.

About the Author

Saad Billah is an expert author writing about various topics related to business, science and technology. He writes specially on Microsoft Office Training DVD or software training DVD.

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Saad Billah

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Muscle Fitness Training is Very Good for the Body

Article by Britney Smith

Muscle Fitness Training is Very Good for the Body – Health – Fitness

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When getting in shape, many people are interested in building their muscle and toning their bodies. Doing so doesn’t mean that you have to be fully buffed out and cut like body builders; it’s simply a way to stay in shape and become strong and healthy.

In fact, muscle fitness training can be right for anyone who wants no muscle build up but wants to strengthen muscles, and it can be right for those who do want the big muscle build up. This kind of training is pretty universal, and can usually be tailored to just about anyone’s needs.

What to Expect

Depending on what type of muscle fitness training you are interested in, there are programs that range in intensity and length. As with everything else, the variations may not be for everyone.

You should expect to sweat and use most of your energy during a proper muscle fitness training program. However, you should not use so much energy that you feel weak or are unable to complete the training session. Make sure you eat plenty of healthy food and drink a lot of water before starting your training.

Options

You can hire a trainer to customize a program for you that fits your needs, you can go to a gym and join one of their already created programs, or you can customize a plan yourself to do at home.

If doing it yourself, you’ll want to determine how long of a workout is best for you. You can experiment by putting together all of the exercises you enjoy doing and seeing how many of them you can get done within 1 hour and without exhausting yourself or hurting yourself.

If you can’t fit everything you want to get done into one muscle fitness training session, consider splitting the exercises into multiple sessions, and alternate them from day to day. This will also help to keep you from being bored with your training, which should keep you motivated and help you to stay on track.

You should also consider adding new exercises to your muscle fitness training sessions as you learn them. Add extra time before and after your workout to allow for warm ups and cool downs to make sure you get the most of your sessions, and this should ensure a long lasting fitness program that benefits your health, body and your mind.

About the Author

Britney Smith is an internet marketer full time and she writes in various topics, learn more about Health Fitness Exercise Website here : http://muscleshape.info/ and also read more about her daily blog on slimming tips here : http://www.slimmingtips101.info/

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Britney Smith

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Basic Boxing Training Equipment And Gear

Article by Al Dawson

Basic Boxing Training Equipment And Gear – Sports – Boxing

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In a contact sport like boxing, proper equipment and gears are essential. Here are the things you need to have when training for boxing.

Gloves – A pair of boxing gloves that is both comfortable and fitted to the boxer’s hands are essential. Laces should not be tightly (but not too tightly) tied around the gloves at the wrist. Cut off any lace tips that are hanging off the gloves before sparring. Laces should also be wrapped with tape and the gloves covered with a thin layer of petroleum jelly.

Handwraps – Handwraps reduces the boxer’s hand injury both on training and in actual boxing match. Make sure that an expert demonstrates the proper way of wrapping the hands. If it is not available, remember that the fingers must be separated to allow freedom of movement and the knuckles should be padded evenly.

Headguard – There is a continuous debate about whether boxing headgear prevents head injuries or not. Still, there is no question that a proper fitting headgear reduces the risk of cuts, bruises and other eye injuries. A good headgear must snug comfortably and properly that a blow would not move it and obstruct your vision.

Mouthguards – You can buy a mouthpiece for 2 dollars but that doesn’t mean you should buy it. In fact, the worst thing you could do is to buy the cheapest mouthpiece your money can buy. The mouthpiece you should have is the type that is molded fit to your mouth. The extra amount you pay should be enough to prevent any possible injuries and damages to your gums, teeth and lips.

No-Foul Protector – Wearing a no-foul protector during training is as important as wearing a mouthpiece. If a mouthpiece protects your from any possible mouth injuries, wearing a no-foul protects you from the damage that can be dame by a low blow.

Shoes – Boxing shoes are different from your conventional snickers and other rubber-soled shoes. Boxing shoes are lighter, leather soled and provide excellent ankle support. Wearing shoes other than those that are truly made for boxing make you look awkward when moving around the ring. Non-boxing shoes also increases the risk of ankle injuries and increases your legs fatigue level significantly.

Jump rope -A regular jump rope exercise helps improve coordination, agility, speed, footwork and endurance. A good jump rope can cost under $ 5.

Training Apparel – Commercially sold training apparels are designed to give you maximum comfort while on the ring.

Boxing Bags – You can either make it your own or buy in a store. Boxing bags are usually made of canvas or vinyl. Other bags are made of leather. The earliest form of punching bags is made from kangaroo skin. Home-made punching bags can be a simple duffle bag filled with sand. The material which the bag is made of is really not that important as long as it is durable and can withstand daily use. Boxing bags are effective training equipment if you want to improve your punching strength, increase your stamina, and practice punch combination.

Speed Bags – Speed bags are either mounted on the wall or in a free-standing floor frame. Whichever you choose, it can provide loads of benefits including increased hand-eye coordination, improved reflexes and increased strength.

Speed bags also improve endurance and stamina.

About the Author

Al Dawson is a 25 year + keep fit fanatic and runs the company : http://www.ultimateboxingbags.com.

The Author grants full reprint rights to this article. You may reprint and electronically distribute this article as long as its contents remain unchanged and the Author’s byline remains in place.

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Al Dawson

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Technical Schools Provide Hands-On Training For Rewarding Careers

Article by Tarun Kr Das

Technical Schools Provide Hands-On Training For Rewarding Careers – Careers – Career Management

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The word “college” may make you may think of ivy-covered walls, hushed libraries, professors with tweed jackets, and students who never get their hands dirty. But perhaps you’re the type who loves to dig through a greasy motorcycle engine, or solder an electronic connection, or install an HVAC system in a skyscraper. You want to work with both your mind and your hands. Yes, there is a school for you!

Technical training schools offer hands-on instruction and experience in small engine repair, automotive and marine repair, computers, HVAC, truck driving, and more. You can’t learn this stuff only over the Internet. You can’t even learn it just in a classroom. You have to get down and dirty and work with the real thing in a real-life setting.

Classroom and Real-World Training

Today’s technical careers require brains as well as physical skill. Most technical schools divide their curriculum into two parts: classroom and real-world. The classroom part might be presented either in a bricks-and-mortar campus building, or through an online curriculum that could be mastered from any location. The real-world section involves hands-on interaction with hardware, and must be taken at the technical school’s facility.

For example, a program dedicated to tractor-trailer truck driving typically requires several weeks of instruction. Topics may include:

• Commercial Drivers’ License (CDL) General Knowledge / Combination Vehicles

• CDL Hazardous Material

• Brake Systems / CDL Air Brake Knowledge

• Uncoupling / Coupling

• Vehicle Inspections (Circle Check)

• Parallel Parking

• Straight Backing

• Alley Dock Backing

• Highway/ City Driving

• State Examination

No matter what career field you train for, a good technical school will provide a curriculum that covers all the bases. The parts of the program that involve “book learning” may be presented either in a classroom setting or online. Online courses can be just as rich and rewarding as traditional classroom courses. Many include real-time feedback, quizzes, simulated hands-on exercises, graphics, and even audios and videos.

Following successful completion of classroom instruction, the school then introduces the students to the real thing. Students get behind the wheel, or work on real equipment, or build a working computer network. This part of the curriculum can only be completed at the school facility. Be sure to choose a school that has advanced technology and instructors with real-world experience.

After you complete the program and get your certificate or diploma, what’s the next step?

Licensure

In many cases, completing a technical training program is just the first step to a new career. Many states require professional service providers to be licensed or certified before they can begin work. In addition, many manufacturers, especially those of boat, auto, motorcycle, and aircraft engines, require mechanics to be certified before they can go to work at an authorized dealer or repair facility. Technical training schools generally design their programs to fully prepare their graduates to take certification exams, but of course the student is ultimately responsible for his or her success.

For example, if you want to work as a cosmetologist in the State of New York, and have received your training in New York, you need to satisfy these requirements as set forth by the New York State Board of Cosmetology:

“If you are at least 17 years old, you must complete a 1,000-hour, New York State approved course of study and pass both the New York State written and practical examinations to get a license to operate in this state. As proof of successful completion of schooling, you must have the Affirmation of New York State Approved Schooling section of the application completed by your school director. After your application is reviewed and accepted, you will receive information that explains the exam process in detail.”

Technical and career schools know that your goal is to get a rewarding job. An accredited technical school can help you to change your life with career education. But where do you start? The best way to begin is to go online to a reputable college and technical school directory. You’ll be able to search for schools in your area that offer training in the field that interests you. You’ll also be able to find online degree programs. You can compare programs and even learn about flexible schedules and financial aid. Then you can request free information from the schools that meet your requirements, visit a few, and make your decision. In less time than you think, you could be ready for a rewarding career.

More Information on Investment ideas 2012 USA can be found at Investment ideas 2012 Alternatively if you are looking for used vans for sale by owner,same can be found at Used vans 4 sale

About the Author

I am Tarun Kr Das,I am an Internet Researcher,Blogger and article writer…I have been writing articles and blogs since 5 years….Kindly visit my website for my latest work and Researchhttp://www.usedmilitaryvehiclesforsale.org

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Softball Training Equipment – Tips to Improve Game Performance

Article by Jack Griffith

Softball Training Equipment – Tips to Improve Game Performance – News

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Softball Training Equipment – Tips to Improve Game Performance

If you’re a serious softball enthusiast, or even if you’re just helping your son or daughter develop some strength and accuracy for little league, then you’re probably on the lookout for softball training equipment.

There are actually many items available to help you improve your performance as a softball player. This article will discuss some of the softball training equipment that’s out there in order to help you decide what may be of benefit to you or your kids.

Softball Training Equipment Starts With the Basics – Balls and Bats

Every softball game needs a ball. And since every softball player will handle the ball at some point, there are weighted softballs that can help to increase strength as well as improve accuracy.

Imagine training with a ball that is 9, 10, 12 ounces or more. The heavier ball allows players to develop a strong arm and increase pitch speed. As the player gets accustomed to the heavier ball, he also learns to throw with greater accuracy. A set of 4 weighted training softballs will have an approximate price of $ 25.

Whether you’re an outfielder or a pitcher, weighted training softballs can help you throw better, faster, and get the ball to your intended target – not overthrown or underthrown. When you get into the game and throw the regulation 6.5 ounce softball, it will feel like you’re throwing a ball made of styrofoam!

The next piece of softball training equipment that you’ll want to consider is the training bat.

Some training bats come with adjustable weights that hang on the end of the bat. They look like a bat that has a ring stuck on the end.

These weights allow the player to increase swing strength and encourages “muscle memory,” which is where the muscles involved in the swing become used to the initial short swing to hit the ball, and then the long follow-through after the hit.

This type of training bat can also be used to warm up, helping the muscles to loosen up before the player’s at-bat. Training bats typically run from $ 35 to about $ 70.

Batting Tees and Pitching Machines

Of course, most of us are familiar with the batting tee and pitching machines.

Batting tees basically hold the ball off the ground so that the player can practice hits and home runs. They typically run $ 25 to $ 200 or more, depending upon their level of sophistication.

Pitching machines are the next piece of softball training equipment we’ll discuss. These have come a long way since the expensive machines of a few years ago. Today, you can get a nice pitching machine that will throw 30 mph balls at regular intervals for as little as $ 40!

Reaction Balls and Soft Mitts

A newer piece of softball training equipment is the reaction ball. This is a ball with “bumps” on it. It can be used for fielding practice or just tossed between two players. When the reaction ball hits the ground, it will bounce in unpredictable manners, allowing players to improve reaction time and hand-and-eye coordination.

Soft mitts are flat, foam mitts that train the player to improve the relationship between his two hands. The mitt encourages “quick hands,” or the transition from catching the ball to throwing. It fits on the hand with three small elastic loops, and works well for honing fielding skills.

These run $ 15 to $ 20 and can fit on either hand.

Softball Training Equipment for Strength and Conditioning

There are additional softball training aids that can increase strength and condition of specific areas of your body.

For example, there is the wrist roller, which uses different weighted plates to develop strength in forearms. Reviewers have indicated that you can really feel the burn in your forearms!

Another aid is the power chute, which is a small parachute attached to your waist to increase wind resistance as he jogs. This allows the player to build up stronger thigh muscles as he runs trailing the power chute behind. This piece of softball training equipment can also increase stamina and acceleration.

Many baseball players are using titanium necklaces and bracelets, stating that titanium increases blood circulation and helps to relieve stiff muscles. Titanium is also available in a “power sleeve,” which is said to concentrate the titanium in your arms to increase power and reduce any muscle fatigue.

One final piece of softball training equipment that has received good reviews is a drill mat. The mat absorbs the impact of jumping jacks and other up-and-down type motions to reduce impact on joints. While this has been encouraged as a softball training aid, it can also be used by athletes of all disciplines.

Softball training equipment can significantly improve game performance for the little league player as well as the serious athlete.

About the Author

This author really enjoys home and family, and lives life to the full. Do you also like to try new things? Then feel free to learn more at

Wedding Gifts for Bridsmaids and

Skydiving Equipment.

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Basics of MMA Weight Training Program

Article by Wayne

Basics of MMA Weight Training Program – Sports – Martial Arts

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Mixed Martial Arts is a relatively new sport, but combat sports have been around for many years. Each sport has their own specific training regimen scientifically developed to produce the maximal results. Consequently, the routines and principles have already been designed. It is only a matter of incorporating ones that are useful and discarding those that are not. The best weight training for MMA program increases strength, endurance, and explosive power.

What separates a fighter who has knock out power and one who doesn’t? Strength. I am willing to bet that a fighter with knock out power also has a better “MMA weight training program”. A Mixed Martial Arts weight training program sticks to the basics. The key is to strengthen the muscles involved in kicking, punching, grappling, etc. All big movements in MMA involve multiple muscle groups. So compound lifts are the best exercises for MMA. Here are the top exercises: deadlifts, squats, bench press, horizontal rows, glute ham raises. Having a stronger body with the same technique will always produce a significant increase in damage.

Circuit training for MMA has gotten the most attention. But the circuit training is inefficient. Circuit training is when one moves from one exercise to another with the focus on increasing strength and cardio. There are three energy systems in the body: Aerobic, Anaerobic and ATP-PC. Aerobic is the system that predominates when doing the workload doesn’t demand a large amount of energy. Think marathon runners. Anaerobic predominates when more energy is required, but the production limit is quickly limited. This is equal to doing 8 to 12 reps. ATP-PC produces the largest amount of energy for max strength and power, but is extremely limited. Imagine doing a sprint. Because circuit training involves doing many reps of a certain exercise, the aerobic system predominates. It is terrible for strength. This is not the proper way to train endurance.

A good MMA weight training program increases a fighter’s endurance through intensity. High intensity training means lifting heavy weights for low reps with shorter rest periods. Pick a weight that you can do for 4-5 reps, but do it for 2 reps as fast as you can. Then rest a minute before the next set. Work up to 8-10 sets. After all, your body adapts to the way you train. Fighting and combat sports is about constant output of energy. It is about quick bursts and rest periods in between. Therefore, we should lift with the intention to reduce our body’s recovery time while maximizing our explosive power.

One of the easiest methods to improve explosive strength is to buy resistance bands and hooking them onto the barbell. Or to buy powerlifting chains that will make regular lifts heavier at the top and lighter on the bottom. An economical way to make your own chains is to go to Home Depot and purchase their heaviest link-lock chains and stringing them together. The principle behind this is overloading the muscles. In order to complete a repetition, you must generate force greater than the bar because it gets heavier at the end of the motion. For example, let’s say you are capable of benching 300 lbs, but you lower the weight to 225 and put 120 lbs of resistance bands onto the barbell. If you were to bench the bar with 225 lbs of force, you will fail the lift as soon as the bands tighten. The same is true if you were to push with 300 lbs of force. In order to succeed, you must bench with at least 320 lbs of force and accelerate at a speed fast enough to overcome band tension. This forces your body to recruit and fire all your muscle fibers.

Putting it all together

The best MMA weight training routine has two types of lifting days. Days where we work on absolute strength and days where we work on explosive strength. The closer you are to a fight, the more you should focus on tailoring your training for explosive strength with the shorter rest periods. Weight training for MMA should be kept to two to three times per week, but try to avoid doing it on your sparring days. You must have enough strength left over to do sports specific training in MMA – sparring, padwork, grappling, etc.

Check out my web page for more information on how to set up a MMA Weight Training Program Weight Training for MMA

About the Author

When I was 18, I was extremely overweight. I decided I had to make a lifestyle change and became a gym rat when I started college. In my junior year, I was addicted to powerlifting and luckily I had met a someone who competed in Strongman competitions. I asked to join without hestitation. I have competed in many Strongman competitions, but after graduation I had to move back to my hometown. At that time, I started training Muay Thai and Brazilian Jiu Jitsu and my obsession for MMA began.

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Wayne

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The Basics of Strongman and Strength Training

Article by STEPHEN HILL

The Basics of Strongman and Strength Training – Sports – Other Sports

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If you want to go into competitive bodybuilding, you definitely need to consider preparing for it. One of the most effective ways of doing so is by strength training. It is not just simple strength training though but one that actually follows the strongman technique. Of course, before you dare try the more difficult routines, you have to get accustomed first to the basics. It is though the basics that you actually prepare yourself for the tougher routines ahead. If you dare skip the fundamentals and hurry to make it to the more difficult routines, you would only make yourself very liable to injury.When you engage in strongman strength training, you should try working out in a gym that is really complete with all machines and devices meant for developing your muscles. Of course, the muscles here should not be concentrated on the arms alone even if most of the times it is these that you would deal with. It is also important to develop the strength on your upper and lower legs. In fact, you would also need to increase the strength also of the abdomen area. To do this, you may also have to do some sit-ups and crunches.The golden rule before engaging in workouts such as strength training is to perform some low intensity warm-ups first. It is very dangerous to immediately start with the hard weightlifting routines since you may not be physically ready yet. If such is the case, your muscles would be in for a shock, which is definitely a potential for torn and damaged muscle tissues. If you want to avoid this, then you should make sure that your muscles are ready to do some heavy workout and this is done through at least 15 minutes of warm up. While you do your warm, you should also gradually increase the intensity so that your muscles could be better prepared for the more demanding routines.Strength training may deal with weights most of the time. However, you should also be aware that you also need to have some stamina. This can be improved if you do some light cardio. This means that you should schedule two or three early mornings for jogging. Once you have developed enough stamina, it would become easier for you to deal with more weight training. Aside from cardio being supplemental to strongman and strength training, it is also important that you explore the kinds of food and vitamins that would greatly help in muscle development. You must remember though that these are just supporting mechanisms. What is really more important is your dedication in making yourself one of the strongest in your locality, something that can only be done through frequent training.

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If you would like information about strength training and equipment please feel free to visit our website at ifsastrongman.com

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STEPHEN HILL

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www.smartermusclebuilding.com Most weight training supplements are bogus. However, in this video, Sean gives you 4 muscle gain supplements that are worth considering if you’re goal is optimal muscle growth in the fastest time possible. To learn more about Sean’s muscle building journey checkout the above URL. If you are a hard gainer, discover how you can build lean muscle fast without drugs or expensive muscle mass supplements. It is possible, no matter how many times you have failed in the past.
Video Rating: 4 / 5

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Strength Training For Weight Loss Is Possible!

Article by Lynn VanDyke

Strength Training For Weight Loss Is Possible! – Health – Fitness

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Strength training for weight loss is not a tricky issue. Sure, it’s taken us women a few more years to wander over to the free weight section, but that’s because we tend to associate strength training with weight gain.

Yikes! Muscle bound men lifting extremely heavy weights and grunting. Not very inviting when you are looking to lose fat, drop weight and tone up.

So is it possible for us to strength train, gain muscle, and lose weight? It sure is. And here’s a tip…if you can count to 12, you can do it!

This article focuses on strength training for weight loss. It is designed to give you guidance so that you can develop your own strength training for weight loss routine.

Getting back to our strength training for weight loss article… you’re here because you are tired of all the mis-information being spouted by Joe Schmo and Suzie Smack. I’m glad you’ve found me and I’ll tell you why- strength training is the best way to lose weight and keep it off!

Let’s take a look at how the strength training for weight loss process works over and over again in thousands of women like us.

I started training with a client named Joan. She was your average, typical American woman. She worked full-time and had two kids in grade school. Joan’s schedule was packed with baseball practice and dance classes…for her kids…not her.

She rarely had time to work out, and honestly if she had some free time she certainly didn’t want to spend it sweating and losing her breath.

Over the years Joan gained 45 pounds. She used to workout at home a few years ago and even bought a treadmill with every intention of using it. And she did, once or twice. Now it takes up space and gathers dust.

I asked Joan if she would be willing to do the following:

– a strength training for weight loss program

– set realistic and tangible goals

– and count to 12 a few times a week.

She looked at me with an arched brow and said, “Sure.” So begins a strength training for weight loss success story. Strength training for weight loss is simple and effective.

We began by measuring her fitness levels.

It was essential for us to see exactly where Joan was starting from because in a few short weeks, she was going to notice big time changes.

I wanted her to see first hand how successful she was about to become by strength training for weight loss.

Armed with her fitness levels, Joan set her realistic and tangible goal to lose 10-15 pounds by summer. That meant we had two months to drop 10-15 pounds in a safe way.

No problem. We developed the correct strength training routine for her, and she was off!

–Joan’s Strength Training For Weight Loss Plan–

Joan worked with weights 2 days a week and cardio 3-4 days a week. She was instructed to keep a log of her workouts and to check-in.

Joan worked her muscles the proper way for weight loss. She worked her entire body for the next two months.

Each set was 12 repetitions long. Her total workout time was less than 60 minutes 4-5 times a week. Her cardio was a mix of interval training and incline walking on her existing treadmill.

In addition to her treadmill, Joan worked out using only free weights and a stability ball. She did some running outside too. All in all, Joan spent less than $ 200 to get her new body and new outlook on life.

She reached her goals by summer. Simple. And you can do a strength training for weight lost routine too!

–Recap And Roll!–

Strength training for weight loss adds a nice layer of pure muscle. Lean, toned muscle. This lean muscle devours calories. Even at rest!

The more muscle we have, the more calories our body uses. The more calories our body uses, the more weight we lose. Easy!

Remember-

+ Measure Your Fitness Levels

+ Work each muscle group several times/week

+ Do sets of 12 repetitions or pick another method that suits you better.

+ Set realistic, tangible goals

+ Log Every Workout!

+ Stick with it, even when you don’t want to. Make a promise to yourself that you will begin to workout. If after 5 minutes of working out you still want to quit, then by all means take a rest. I can almost guarantee you that you will continue on!

About the Author

Lynn VanDyke is a master trainer and nutritionist focusing on straight-forward fat loss workouts. Her wildly popular ebook, Melt the Fat is available for immediate download. Bonuses are being offered for a limited time only. Learn more about Melt the Fat at http://www.melt-the-fat.com

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Lynn VanDyke

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More Baseball Strength Workouts Articles

Physical Fitness training to stay healthy

Article by Dete49

Physical Fitness training to stay healthy – Health – Fitness

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The components of physical fitness are: Cardio respiratory (CR) endurance being able to exercise and work out for longer periods of time. You need to have Muscular strength which is the greatest amount of force a muscle or muscle group can use in a single effort when lifting weights or working out. This means repeated movements with a sub-maximal force for extended periods of times.

You need to work on flexibility in other words the ability to move your joints or any group of joints through an entire, normal range of motion when stretching or playing sports. Your body composition which is the percentage of body fat a person has in comparison to his or her total body mass. By working on these three fitness components you will lose body fat. This will greatly improve your overall health. You will gain speed, agility, muscle power, eye-hand coordination, and eye-foot are all part of Physical Fitness.

The right kind of training can improve these factors within the limits of your potential. Your weight loss and fitness program should help to improve or maintain all the components of physical fitness routines.Constant pain is a sure way to kill your exercise program. Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of repitions in a set but increase the number of sets.

Principles of Exercise Adherence to certain basic exercise routines is important for developing an effective program for you to become fit and lose weight. The same principles of exercise apply to everyone at all levels of physical training, from the pro athlete to the weekend jogger or sports person. You must exercise often to maintain your Physical Fitness.

About the Author

The components of physical fitness are:

Cardio respiratory (CR) endurance being able to exercise and work out for longer periods of time. You need to have Muscular strength which is the greatest amount of force a muscle or muscle group can use in a single effort when lifting weights or working out. This means repeated movements with a sub-maximal force for extended periods of times. Physical Fitness training

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Dete49

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