High School Football Workouts

May 17, 2012 by  
Filed under Speed Workouts

High School Football Workouts to Increase Strength, Speed and Explosiveness at the Same Time

Football training for high school needs to be centered around workouts that address strength, speed and explosiveness at the same time. The outdated model of working on strength for 4 weeks, then speed, then peaking is a waste of time. It may work for the rank beginner, but after a few months, you’re spinning your wheels. Any kind of weight training workouts for high school football players must address all these elements concurrently!

Football is a game of speed, power, and strength.

Your football training should address this. High school players especially have to continually build their max strength. Simply doing more reps won’t cut it. Nor does increasing strength in your 6, 8 or 10 rep sets! It all comes down to max strength.

All workouts should be structured like this:

Start fast, then go heavy, then do some reps…rotate exercises and include very football specific movements. The key is in knowing how to rotate and which exercises to pick.

When you rotate exercises, start fast, go heavy, then do reps, you are building strength year-round while also getting faster and more explosvie. Why would anyone want to waste all that time? Waste 4 weeks and your opponets have a 4 week head start on you!

While the average gym rat can get away with wasted movements, exercises that don’t do a damn thing and literally weeks wasted training on do-nothing movements, we football players can not. Our off season is short and there is no time to waste. So, while your non-football buddy can go F-around with Rear Facing Reverse Hammer Cable Kettle Curls, we have to get down to the business of getting faster and stronger. If he wastes time? No big deal. If WE do? The competition now has an advantage.

High School Football Workout – Upper Body

 

Jump Rope – 3 x 30

Kneeling Chest Pass-Throw – 5 throws

1-Board Bench – 45 x 3, 95 x 3, 135 x 3, 160 x 3, 185 x 3, 200 x 3, 225 x 3, 185 x 8 (back-off set for extra volume to help gain weight)

DB Incline – 4 x 6

Low Cable Row – 4 x 8

 

Shrugs – 3 x 8

DB Front & Lateral Raises – 3 x max reps (super set with Shrugs)

Thats one front raise, then one lateral raise.

Medicine Ball Chops – 2 x 12, each side

 

Visit the High School Football Workouts Page and the Football Training page now to get the Free Football book – “7 Steps to Insane Game Speed”

For all the latest Football Strength Training info, visit Explosive Football Training

Fast Fat Loss Workouts Bodyweight Circuit Training

May 15, 2012 by  
Filed under Circuit Training

Article by Clint Grimes

Let’s be honest. Long, slow cardio stinks. If you want to burn fat fast while building muscle, bodyweight circuit training is the way to go. This is the fastest, most efficient way for you to burn the fat, build the muscle and get the lean hard body that you’ve always wanted.

Don’t under estimate the simplicity of this workout. Some time the simplest things are the most effective. Make sure that you warm up with some arm swings, push ups, squats, and lunges. Ready? Here we go:

We’ll start off with 25 jumping jacks, just like you did in your gym class when you were a kid. One variation to this might be seal jacks, with your arms moving parallel to the ground rather than up in the air.

Next we’ll move to 25 Hindu push ups. This is not only great for the upper body but is also a great stretch for the back and legs. If you can’t handle Hindu push ups do standard ones and if standard push ups are too hard, do them kneeling.

Now lets move on to 10 burpees. If you have problems with impact leave out the jump and if you are a thrill seeker you can substitute 8-count bodybuilders.

Next put your feet up on a chair or a step and crank off 10 incline push ups. If you are absolutely spent from the earlier pushups, do as many as you can.

Move on to one of my favorite exercises, Hindu squats. You’ll need to do 25 of them. Well that’s it, right? Wrong! For the next 15 minutes you are going to be repeating this sequence. Get ready to sweat. When you’re done put this one in your bag of tricks so you can reap the benefits for years to come.

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Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.










Will Boot Camp Workouts Get Me in Shape Fast?

May 14, 2012 by  
Filed under Get in Shape

Boot camp workouts have been rising in popularity amongst health trainers and those searching to lose weight and get in shape fast.

Boot camp workouts are more popular than ever. Why? Here’s why — Boot Camp Workouts WORK!!!!

Thousands of people all more than the world each young and previous are experiencing the advantages of boot camp workouts for health, health, and rapid weight loss

A health bootcamp offers variety, fun, and Outcomes! Outcomes create even more motivation and determination to continue on having a program. Outcomes feed the fire of your desire. Early and fast outcomes will maintain you inspired and coming back for more. When you get results fast you are energized for more!

Boot camp workouts have become well-liked amongst each men and ladies because you get to suffer right along some other people while sweating off those calories and feeling your muscles burn.

The pain and intensity feels so a lot much better whenever you suffer with others because everybody in class can relate to each other.

There is a strange bond that develops whenever you suffer with other people. The previous saying “misery loves company” comes to mind, and it sure does really feel better when you know you aren’t the only 1 who has legs that feel like jello that has been lit on fire. Boot camp workouts are tough and boot camp workouts can get even tougher!

This bond you develop with other people is precisely how young males and women are in a position to get via 13 weeks with the real Bootcamp Exercise at Paris Island when coaching to be a U.S. Marine. I remember watching grown males cry, and even pee their pants because they were too afraid to ask if they could go to the bathroom.

Luckily, you won’t run into this issue at your local health boot camp. You are able to really walk away at any second to go towards the restroom and you won’t have to worry about going to jail for being AWOL. When you see other individuals just like yourself overcoming obstacles and pushing through the discomfort it really does make things so much easier mentally. If they can do it, you are able to do it!

Boot camp workouts can even be carried out at home by yourself or with a couple of friends. No equipment necessary! Bodyweight exercises are really the king with the hill when it comes to toning up fast and stripping off physique extra fat.

If you want a truly efficient and fast extra fat reduction exercise then look no further than your own backyard or anywhere within the house with sufficient room to spread out and do pushups. You’ll be in a position to do a variety of workout styles to increase your heart rate and tone up your muscles at the same time.

There is no require to do a separate “cardio” exercise and muscle toning workout because you’ll get them both in at once. That’s proper – you are able to really train 3 days per week for about 35 to 45 minutes and get exceptional outcomes. Have you ever heard of interval training workouts? They’re super effective for fat loss.

What do you receive when you combine interval training exercises,boot camp workouts, extra fat reduction workouts, and bodyweight workouts?

You get this – an Interval Training Fitness Bootcamp Exercise with Bodyweight Exercises for Extra fat Loss!!!!! That’s impressive!

Abs Workout – With out the Boring Crunches

I’ll tell you what else is great about doing full physique exercises with bodyweight workouts. You’ll never again do crunches for an abs workout. The exercises carried out in a boot camp exercise will have you using your core and abs in methods you by no means imagined. Have you ever tried doing planks? You literally lie on the floor like a board propping yourself up with your elbows and you’ll feel your abs burning like by no means before.

No crunching needed! Plus, doing simple planks actually works each muscle and stabilizer in your body so you burn much more calories just lying on the floor like a board. It hurts though so do not get as well excited!

Whether you’re a fitness bootcamp workout instructor of someone looking for one you can discover everything from beginner to advanced boot camp workouts. There are even specialized boot camps made for athletes.

If you’re an athlete and can’t find an athletic bootcamp inside your area you may want to believe about starting one. Athletes wish to stay in shape during the off season, but they just require just a little nudge. Get the nearby football players into a athletic boot camp and have them show up to their next season in much better shape than ever.

Have a look at Help Me Lose Weight to lose belly fat and learn how to lose weight

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The Hardgainer’s Body Building Handbook: Workouts, Nutrition, and Results

May 11, 2012 by  
Filed under Guide

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Are you tired of working out with nothing to show for it? Are you pumping iron but not getting big? Then you are a hardgainer, someone who needs a special plan for building a superbly muscled, strong, lean, and healthy physique.

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The Hardgainer’s Body Building Handbook: Workouts, Nutrition, and Results

Kettlebell Workouts For Weight Loss – Kettlebell Workouts

May 11, 2012 by  
Filed under Kettlebell Exercises

Back when I purchased my very first kettlebell, I used to be horrible at executing the snatch. I utilised to obtain bruised up forearms, sore wrists and callouses that would tear at any time I truly attempted to push myself.

Grab A Copy Click here

It wasn’t till four years ago that I correctly discovered how to snatch a kettlebell (Notice: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert more than e-mail for a number of months. We lastly acquired a chance to meet experience to encounter. He grilled me with questions about becoming a parent (I only had three children in the time) and then I peppered him with questions about kettlebells and exercise method.

Fast ahead four decades and I have not had a bruised forearm or sore wrists given that.

(Though the callouses are still there, but my hands are a lot tougher!).

The snatch is one of – if not, the most beneficial – exercise you may perform having a kettlebell. In case you do not know tips on how to do it properly, I suggest you learn it since it really is a tool in your physical exercise arsenal that you may continuously arrive back again to.

Grab A Copy Click here

So the great news is that I did not slip a disc – I might be a little of a hypochondriac quite often – and I just strained my psoas. I went to see my excellent friend, Dr. Bill Wells more than in the Urban Athlete in Toronto and he fixed me proper up.

If you are ever in need to have of a chiropractor in the Toronto location, I strongly suggest you visit The UA.

Their chiro team is 2nd to none plus the attractiveness about it really is that they are all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve acquired a number of practitioners who nonetheless compete as well and even a previous Olympian).

The bad news is that I have to take a number of forced days off from training so I can allow this injuries heal. So as an alternative to trying to amp up the quantity just a little, I will be performing many basic isometric ab function, stretching, foam rolling, bring about stage perform and probably practicing my handstands.

Grab A Copy Click here

 

Weight Loss KettleBell Workout for Women

by www.BattleBagMMA.com

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Weight Lifting Grips Can Enhance Your Workouts.

May 10, 2012 by  
Filed under Weight Lifting

Article by Renfred Hill

Weight lifting straps are a wonderful way to add more intensity and value to your strength training workouts! Rex’s weight lifting grips are by far the most comfortable and easiest to use for beginners and old veterans who have been weight training for years. Rex’s weight lifting grips is the most important equipment you will need with you while working out. Wrap up these things on your gym bag and you’ll be able to put in an outstanding work out and know that you’ve maxed out your own capacity. There are dissimilar kinds of weight lifting gear for home use available in the market.

Weight lifting straps are an amazing way to add more intensity and value to your muscle training workouts! You have approach to the correct place and will not have to look for for a different weight lifting strap again because Rex’s Grips are the best on the market! Rex’s Weight Lifting Straps protect the hand and wrist while doing power training with either free weights, weight machines or other equipment connecting the hands. Once you recognize how to use my grips, and what movements to use them on, the all natural leather and cotton grips will sense and fit your hands “just like a glove”.

Although your own mass lifting gear won’t make or break you in the gym, it can unquestionably facilitate to make your life easier, and permit you to lift up better dumbbells. Initially I’ll cover the necessary Weight Lifting Straps you must to have just before you even enter the gym. Using mass lifting straps to preserve going when your development starts to stall; they support your grip during pulling arrangements like deadlifts, pull-ups, and rows. You’ll be competent to add reps or burden to your workout routines, or lift a lot more regularly. Strive them sometime; the big dissimilarity is like night and day.

In brief, you get three benefits from weightlifting straps:

More common exercises thanks to the grip assistance.

Heavier weight in the track of deadlifts, rows, and weighted drag-ups.

Far more reps throughout units of un-weighted drag-ups. The downside of using weightlifting straps. Obviously, if you never train your grip, it will stay weak. Don’t use weightlifting straps each time you work out. They can assist you attain your goals if you use them deliberately, but don’t use them as a crutch or they’ll hamper your development.

Weightlifting straps should only be utilized for specific things:

Recovery from damage. When your hands, fingers, or wrists are injured, mass lifting straps mean the distinction in between working out and vegetating on the couch.

Total max effort lifts. Devoid of weight lifting straps, you have to utilize an alternate grip and risk pulling some thing out of whack, or a hook grip and risk wrecking your thumbs. High-rep units of drag-ups. Lifting straps get you an supplementary rep or two. You’d be shocked.

Assisting a heavy dumbbell during calf-raises.

Hefty shrugs. Your traps can handle a lot much more weight than your grip. To cultivate your traps with out touching the rest of your pulling exercise, use straps.

Weightlifting straps: evaluation of various kinds and brands

Another good piece of gear that will lend a hand to you with your training is a set of lifting straps. We recommend watchfulness when using them however. Hand strength is one of the majority functionally beneficial areas to be strong. You don’t want to have strong arms, shoulders and chest but weak hands.

I am Rex, a gentleman with a great idea to generate my own weight lifting straps! An idea I trust in so much, that in July of 2006 I got a patent for (#US D525, 3235) for my weight lifting grips so that I possibly will share this awesome tool with everybody! I fully deem from the bottom of my heart that my Rex’s Weight Lifting Straps can enhance your current workouts and I made them for all skill levels. There are really only four active weight lifting strap designs being sold that are designed to be placed around a handle or bar that will help protect your wrist and hands from stress.










Kettlebells Workouts: Key Benefits Why You Should Use It

May 9, 2012 by  
Filed under Kettlebell Exercises

Article by Lea

Kettlebells workouts are now being used by a large number of fitness professionals, athletes, weight lifters, and even Olympians. Why? Because this type of workout is not only affordable but also can give you guaranteed quick, consistent weight loss results. The best part also is that a kettlebell workout does not need a gym-size space. You would only need a little space to execute your movements and store your tool afterwards, a kettlebell of course, some basic kettlebell workout routine, and the discipline to continue what you have started.

So why should you use kettlebells when you can just go to the gym and lift a barbell or a dumbbell?

That’s a very good question. Actually there are kettlebell moves that you can also execute with the use of a dumbbell, but in most cases you do not get to see the same results when you use a kettlebell. So how did that happen? Because the weight of a kettlebell is not actually centered, like that of a dumbbell, and knowing that you now force your body to put extra effort to complete your kettlebell moves properly. It turns out that Kettlebells workouts are harder to execute than their dumbbell equivalents but do not be discouraged since often this is the most effective workout there is.

Aside from the simplicity of a kettlebell movement, the little space you need, and the guaranteed results after every workout, here are more reasons why not only fitness professionals but also teens, elderly, and even pregnant women use kettlebells.

1. If you are an athlete and you do a lot of sprinting, jumping, and kicking, then a kettlebell routine will help you build up your hip thrust fast which can be very beneficial in any sport you are currently doing.2. Aside from building your hip thrusts, kettlebell training is also good both for your shoulders and back, keeping them strong and healthy. With kettlebells, you build more strength, improve your endurance, and you lose weight.3. It helps you work on your muscles, strengthen your posterior chain, and makes your lower back more resilient.4. If you are into high intensity workouts, kettlebells help you complete intensive workout sets effectively.5. It is very versatile giving you full workout freedom.6. Since kettlebells are also very versatile, for as short as 15-20 minutes of your chosen routine you see the results immediately.7. Increases your balance and body coordination.8. It helps you improve your flexibility and your stamina.

Well of course apart from using kettlebell exercises, it is also wise to maintain a healthy diet, have some motivation, and do not stop until you reach your fitness goal. With kettlebells workouts, you do not just lose weight or build muscles, and prevent yourself from accumulating the same amount of fat you already get rid in your first kettlebell training, you also start to love yourself more and believe that yes you can have that body you have always wanted.

Now, if you want to learn more about Kettlebells workouts I suggest you read the best-selling book of Sharon Summer entitled Kettlebell Workout Secret Start Looking Better and Feel Healthier in 7 Days (Or Less) – GUARANTEED? Simply check out

http://www.kettlebellworkoutsecret.com/ and get more advise and instructions about kettlebell workout that you can easily follow.

The author worked for 7 years as a senior copy editor, proof reader, writer; currently accepting freelance writing opportunities to improve her writings.










Circuit Training: Adding More Fun to Your Workouts…

May 4, 2012 by  
Filed under Circuit Training

Article by M. Jamal

A group gym exercise method in which endurance exercises (those that increase endurance and stamina) are combined with strength exercises (those that develop the size and strength of skeletal muscles) is known as circuit training.

In circuit training, stations are positioned around the facility, with each one focusing on a different exercise – sit-ups, pushups, resistance training, weight training, and others.

Participating individuals are assigned to each station for mini-workouts of 8-20 repetitions each, and rotate to the next station with little or no rest in between those 15-45 second turns.

This goes on until all stations have been tackled by a participant (one complete circuit) or until a pre-specified time period.

The program may consist of exercise machines, calisthenics, elastic resistance, hand-held weights, or a combination of any of these. Between each station, a 30-second to 3-minute aerobics workout is squeezed in to improve the participant’s cardiorespiratory endurance.

This program was developed in 1953 by G.T. Anderson and R.E. Morgan in London and originally comprised 9-12 stations. Today, any number of stations can be employed, according to the circuit’s design.

This type of workout is preferred by those who want to get an intensive strength and resistance training because the in-between rests are eliminated to take the participant to her maximum target heart rate as well as her maximum physical effort.

Others turn to circuit training simply for the variety.

If you’ve been solely on the treadmill for months, or have never tried anything other than the stepper, then circuit training can definitely keep you from getting bored with exercising.

Dr. Len Kravitz, a researcher at the University of Mexico and Program Coordinator of Exercise Science, believes that “variety” of the stimulus to muscle is important, and that if these stimuli are not regularly changed, the benefits gained in muscular or strength endurance will eventually plateau.

What are the advantages of circuit training?

* Circuit training is flexible.If you’ve got time constraints, a total-body workout can be finished in roughly 10 minutes. If more time is available, you can finish up to four circuits, which would total about 45 minutes.

* Circuit training is challenging and can be psychologically rewarding.A study on unfit female college students concluded that those who were involved in circuit training improved in several aspects of body image more than those who only trained aerobically (Anshel, et al., Journal of Sport Behavior, 2006).

* Circuit training involves a very quick pace that is great for fat-burning.

* Circuit training can be fashioned to whatever fitness level you’re at – whether you’re an expert or beginner, you can work out at an intensity that suits you.

* Circuit training can be done either at your home or in the gym.

Mohamed Jamal is founder of FunLadyFitness.com a fresh look into women fitness and tips with downloadable special reports that could boost your next workout.

Visit http://www.funladyfitness.com to see the latest special reports and tips.










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Punching Bag Workouts- The Best Cardio/Strength Building Workout Around

April 30, 2012 by  
Filed under Strength Workouts

Article by Dave Toub

Before jumping right in, let me clarify the title: Working the punching bag can provide the best tradeoff between cardio and strength training – This was not meant to imply that working the bag would make you stronger than doing squats with 500 lbs or that it would give you better endurance than running 5 miles a day. Punching bags provide a very effective way to achieve both goals in a very short amount of time.

The Cardio Aspect:To begin, try standing in one place and throwing one jab a second for a full minute. A jab should be quick and make a popping sound upon bag impact. This should not be a strong punch like the cross; the jab is only meant to stun your opponent and set up future punches. After a full minute of jabs, rest and try it for two minutes, and then try “dancing” around the bag for a minute while jabbing approximately once every second for a minute. You’ll notice that you start to sweat pretty quickly and simple normally overlooked actions such as miniscule jabs can be quite taxing and give you quite the workout. Try a 1 minute session standing still for warming up, followed by a 2 minute session with circling the bag. Rest a minute and repeat.

The Strength Aspect:Throw two jabs, a cross and circle the bag. The cross should be a very strong punch where you use your whole body weight to strike the bag, pivoting off your opposite foot. So if you’re a righty, your left foot should pivot. Try two sessions of 3 minutes each, just landing strong solid punches while still remembering to circle the bag. We are after strength so try to really push through all of your punches.

Mix it Up:To completely exhaust you, try a final 3 minute session that combines cardio and strength methodologies. Throw three, or four jabs followed by a cross, hook, uppercut combination. Really explode on the bag while still being safe; contact the bag aiming for the flat part of your your middle finger and pointer (not your knuckles). Yes, you will get a great workout either way, but it’s always better not to break your hand. If you can last a full three minutes, you’re in great shape.

So the whole workout is less than 15 minutes and you expend much more energy than you would running. I’m not going to give you numbers here since there is a bit of range depending on the source, but google “calorie burn activity chart” and compare boxing to the other activities. You’ll notice that it’s towards the highest calorie burn activities, considerably more intensive than running.

David Toub is the owner of Punching Bags Pro and absolutely loves the sport.










Circuit Training Workouts for Women

April 28, 2012 by  
Filed under Circuit Training

The popularity of circuit training is growing thanks to the amazing results it can achieve. Besides halving the progress time (as compared with steady state cardio) and placing your body into a fat-burning stage for as long as forty-eight hours, the fact that they can be performed anywhere with very little equipment, makes them a very attractive form of fat-burning routine. Aside from the benefit of being able to perform them anywhere, your circuit training workouts can also claim optimum results in less than twenty minutes.

Circuit training workouts are therefore suitable for:

1. Single moms at home with the kids
2. The aspiring business executive who has little spare time
3. Travelers who live out of a suitcase
4. Those women who can’t manage to afford a gym membership

Circuit training workouts for women, mean there is no longer any reasonable excuse not to exercise.

Are you at home with your kids?

You don’t need a lot of space to carry out your routine.

Short of time?

These circuit training workouts for women can be completed in less than half an hour.

Do you struggle with the budget, to afford a gym membership?

There is no money needed to perform circuit training workouts for women.

So what exactly are the circuit training workouts for women?

The typical circuit training workout will be of high intensity, and you will not have a lot of rest time between exercises.

Typically there are six light weight or bodyweight exercises, that are all performed in a circuit style.

The following are a few circuit training workouts for women:

Beginning with the first exercise, make sure you perform it with high level of intensity for no more than fifteen seconds.

As soon as you have completed your fifteen seconds, rest for fifteen seconds and then start exercise two. Work this exercise for a further fifteen seconds, rest for fifteen seconds when it is completed, and move to the next exercise. Continue this pattern until all six exercises have been completed. When all six exercises have been completed, take a break for a couple of minutes, and then start the whole routine again from the top. Your goal is to see how many times this circuit can be completed each time.

Beginners Level
1. Run On The Spot
2. Squats
3. Jumping Jacks
4. Mountain Climbers
5. Push Ups
6. Laying leg lifts or crunches

Intermediate level
1. Squats
2. Mountain Climbers
3. Half Burpees
4. High Knees
5. Push Ups
6. Lunges

Advanced level
1. Lunges
2. High Knees
3. Burpees
4. Mountain Climbers
5. Push ups
6. Jump Squats

Let’s Take Circuit Training Workouts for Women One Step Further

With some light dumbbells and a jump rope, you can seriously increase the intensity of the workouts. For this you need to integrate the equipment into the circuit you are performing. All you need to do is replace one of the listed exercises with one that uses your jump rope. Another simple but fantastic piece of equipment you can add is a pair of ankle weights. Just a little extra weight on the legs, creates a much more intense workout.

Summarizing

Burning fat at a fast rate will be possible, if you maintain a good healthy diet, and perform the circuit training workouts for women, a few times a week. Not only will you drop inches off your waistline, your physique will be transformed into a more toned, and sexy body. Always allow a full day between workouts so your body can rest and recover from the circuit training.

Mike Miller is a CPT whose goal is to help others like himself to achieve their physical fitness goals.

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