Monthly Archives: June 2018

Speed Training Workouts

Every coach and athlete wants to experience faster speeds, but that does not mean they are doing effective speed training workouts at their practices. Somewhere along the way, many coaches, at every level, began combining speed work and conditioning training as the foundation of their speed development. The result of this has been highly conditioned athletes who compete in sports where the demand of the sport does not require a significant percentage of the conditioning that has been developed.

That being said, the required changes likely only involve making minor modifications in your training philosophy. In this article I will cover acceleration development. Many programs neglect acceleration development even though it is the foundation of any program designed to improve speed. You can’t run at your true top speed if don’t have the ability to accelerate properly.

Success in most sports is based heavily on the ability to accelerate quickly and efficiently. This is because most sports primarily require short bursts of speed before the athlete stops, slows down or changes direction. The exception is track and field sprinters, where the acceleration portion of speed development is critical because it sets up the rest of the race. But even sports like soccer, traditionally trained using long slow runs and intervals, require a shift in emphasis to acceleration development. Success in these ‘endurance’ sports still depend on short periods of acceleration in order to get to a loose ball, breakaway from an opponent and get back on defense.

So there’s little point in doing speed training workouts if you haven’t first mastered the ability to accelerate. Here are some basic speed training workouts that you can do in order to improve the ability to accelerate. For our purposes we are talking about runs from 0 – 30 yards.

But before you begin, regardless of your sport or beliefs about training speed, there are some things you need to remember when it comes to acceleration development.

1). Full recovery between repetitions is required.

2). Full recovery means rest approximately one minute for every 10 yards that you run.

3). ‘Don’t train speed every day.

4). The more force you apply to the ground, the faster you’ll pick up speed

5). Make sure that your feet land beneath the hips.

6). The heels should never touch the ground when doing speed work.

7). You run faster when you stay relaxed then when you strain.

I like to start the training season with short runs up hill because this forces athletes to really drive the foot down into the ground in order to gain momentum. The ability to apply force into the ground with each stride is the driving force (pun intended) behind getting faster. I like to use fairly steep hills, that way the requirements in steps 4-7 above really become more pronounced. When you don’t follow those criteria, it becomes extremely difficult to accelerate quickly.

1). 10 x 20y uphill or on a flat surface from standing start. 2 minute rest.

2). 10 x 30y uphill or on a flat surface from (push up down position, 3 point stance or seated). 3 minutes rest.

As you can see, speed training workouts themselves aren’t especially complicated or fancy. The results come from following the 7 rules I mentioned earlier, mastering technique by using speed drills and improving strength by lifting weights. In all, the key is to follow a comprehensive and complete speed training program that will not only teach you the types of workouts that improve speed but also the many other elements of training that compliment your speed work and develop overall athletic ability. By looking for short cuts and quick answers, you’ll see inconsistent and frustrating results. But when your speed training workouts fit into a well designed training plan, you’ll get results that you didn’t realize could occur so quickly and easily.

The Unconventional Twist Workout

We all want to be toned, fit and healthy. Unfortunately, the world’s hustle and bustle can interrupt our good intentions in more ways than one. For many of us, most of the hurdles lie in motivation and enjoyment. Getting down on the floor and doing the same old repetitive set of push-ups or crunches sounds more and more undesirable every day. Fortunately, modern technologies combined with intelligent engineering have been able to make great strides in providing exercises that absolutely trump traditional workouts. One of these developments has been shown in the modern twist workout routines available. They combine the heart-pumping exercise provided by cardio workouts with the fun of dance workout routines while tying them into the twist workout to keep you moving and tightening.

The twist workout is often conceived as a one trick pony. This proves to be an antiquated misconception spouted by old marketers and critics. Cardio workouts, when combined with twist workouts, can prove to be an excellent method of combining motion and core-strengthening exercise. The ability to constantly drive heart rate and utilize core muscle groups simultaneously allows users of these techniques to receive a complete, efficient workout in much less time. The ability to use these tactics to fit more exercise in less time is of great help to many people. Office workers with long hours can utilize a couple of short breaks a day to obtain a full body workout. Busy moms can squeeze in a quick workout in the few moments while food is in the oven or the kids are on the way home from school. The opportunity to receive quality exercise is no longer diminished by the long hours and confusing routines often offered by most fitness programs.

Dancing is a true human past time and it would only make sense to incorporate something so fun into something that benefits your health. Modern twist workout programs have utilized these dance workout options in a way that revolutionizes fitness. Why settle for just cardio or just core-strengthening exercises when you can have a well-rounded routine all in one package? Although regular dance workouts have been noted to be hard on the joints, twister dance workouts often provide a low impact exercise which is great for joint health and can be universally suitable for anyone from athletes to the elderly. These exercises combined with the twist workout motion create an overall fitness package that does not need to be overwhelming or convoluted; it just works!

When you’re looking for an exercise solution make sure that these new options are part of your consideration. Many products offer instant success but few utilize honest techniques that truly help your entire body. The modern twist workout options provide an honest alternative to antiquated cardio workouts & dance workouts, and provide a low impact exercise for anyone trying to get fit or stay in shape! Combined with the astounding level of efficiency offered by these twist workouts, the amount of time you’ll need to stay active, healthy and fit is reduced enough for you to spend more time enjoying life!

Home Fitness Workouts

Lets face it when it comes time to purchase a new fitness workout everyone wants to make sure they get a good one. So what should you look for while choosing your home fitness workouts? While there can be many things to consider in making a decision in my opinion there are a few that stand out:

  • Does the workout meet your fitness level?
  • Will it meet or fulfill your fitness goals?
  • Can you fit the workout into your schedule?
  • Will it motivate you to continue to use it?

Does the workout meet your fitness level? If you purchase a workout that is either too difficult or too easy than you will probably not be consistent with it. In turn if you are not using it than you will not see any results.

If you are just beginning a fitness routine than make sure the workout has a trainer to follow at a beginners level. The exercises are usually preformed at an easier pace and if weights are used they are either very light or none at all. But as your fitness level increases than it is very easy to get more out of your workout by adding weights or increasing how much weight you use.

Will it meet or fulfill your fitness goals? What are the areas you want to focus on? If building muscle or toning them is what you hope to achieve than a routine that is mostly cardio won’t give you those results. Using a routine that focuses on the use of weights or strength training is going to get you to your goal much faster.

Knowing what you want from your workout routine before you make that purchase will help you choose the one that suits your goals best.

Can you fit the workout into your schedule? Chances are you are going to have to find the time to complete your fitness activity through out the week. If most days you only have thirty minutes than a forty-five minute or hour long workout is not going to work well for you.

I have found that if I don’t have the right fitness routine to fit into my schedule then more than likely I am going to do nothing at all. But luckily over the years I have added different workouts that I can do even if I don’t have a lot of time. This alone has helped me stay on a regular fitness routine. I really can’t use the excuse that I don’t have enough time for a workout.

Will it motivate you to continue to use it? This has happened to me a couple of times. I have purchased a good workout routine but I did not like the trainer. They were trying to be so overly motivational that it was a turn off. Then there have been those routines that are just plain boring. Needless to say I rarely do either of these workouts.

What To Expect From A Fitness

Fitness fads come and go, but boot camp workouts are still among the most popular.

The great thing about boot camp classes is that they’re always different, so you’re constantly utilizing different muscles and switching things up. It really depends on who’s teaching the class and what their format is, but here’s what you can ‘usually’ expect from a boot camp style fitness class.

What to expect: To get your booty kicked. These classes are based on a series of drills, which can focus on muscular endurance, calisthenics and plyometrics. Some classes may use dumbbells or resistance bands, but will consist of mostly body-weight exercises.

Here are some of the exercises you might experience in one of your local boot camp classes:

1) Plyometric drills: Fast, powerful and functional movements. These can help to improve athletic performance and the functioning of the nervous system. The goal of plyo movements are to create a very strong muscle contraction in a short amount of time, and the movements consist of a quick lengthening phase followed by a resting phase. In boot camp classes, these movements can be used to spike up the heart rate so that you’re burning more calories during the strength exercises.

Other examples:

-Tuck jumps

-Box jumps

-Plyo push-ups

-Jumping lunges

-Burpees

2) The basics: Standard calisthenics that you’ve most likely seen before. These exercises can benefit muscular and cardiovascular fitness, and will consist of quite a few reps or sets, especially during a boot camp class.

-Lunges

-Squats

-Calf raises

-Dips

-Jumping jacks

-Push-ups

-Sit ups

-Crunches

-Flutter kicks

3) Props. Your instructor may use different props for the boot camp class, including dumbbells, resistance bands, an agility ladder, medicine balls, or even hurdles.

4) Intervals or timed stations. There could be different stations set up, and you can rotate through each station during class. Along with the rising popularity of Tabata intervals, I’ve noticed that many instructors are using this technique in their classes, so you can also expect to be timed for intervals, like 10 seconds rest, 20 seconds on, repeating 8 times for 4 minutes total.

What to wear: I find a lot of people have this question, so wear whatever you’re comfortable in, but make sure you have good supportive sneakers for jumping, running and lateral movement.

Pros:

-Variety. Changes are that class will be different every time, so as I always say: change creates change. This is a very good thing.

-Strength and cardio rolled into one workout! Fitness efficiency at its best.

-Group fitness energy and motivation. There is something so exciting and motivating about taking an intense class in a group setting, it keeps you going even when you want to stop the most!!!

What Are the Best Fitness

The term “fitness workouts” is often misleading. While many believe that fitness workouts refer to anything that assists you in keeping yourself fit, the correct meanings are somewhat different. By definition, fitness workouts are those kinds of physical activity or workout that “when combined with well-balanced, recommended diet” will help you lose weight and extra body fat in the optimal time frame.

To better understand the term, consider the following examples of some recommended fitness workouts which, when combined with healthy diet, will help you lose weight fast and significantly:

1- Running (or jogging)

2- Brisk walking (one that makes you sweat profusely)

3- Playing football, soccer or any sport that involves running and intense physical activity

4-Swimming (an excellent fitness workout)

5- Treadmill / elliptical (cardio) exercise

Why they are so important?

Weight loss experts, dietitians and nutritionists are now of the unanimous opinion that any diet plan or fitness program (no matter how strong and famous it is) would not work alone until and unless it is implemented and practised in conjunction with regular fitness workouts such those mentioned-above. So, the million dollar question is; what’s so special about these workouts?

Well, the main significance of these workouts is actually hidden in the fact that they greatly enhance the weight reduction process and fat burning effect of the diet consumed on daily basis. In other words the weight, that you would lose in one month by diet alone, can actually be lost in a period as short as two weeks by performing the recommended fitness workouts along with following a specific diet schedule.

How do fitness workouts work?

Almost all of the fitness workouts work by increasing the rate of the burning of dietary and body fat. In other words, such workouts tend to increase and speed up the rate of metabolism which eventually leads to faster calorie burning and greater calorie expenditure. As a result of this increased calorie burning, you lose more weight at a faster speed. On the other hand, at the same time, because of the weight loss diet you’re on, you are already eating less. Therefore, this dual mode of action of fewer calorie consumption plus greater calorie expenditure leads to the overall weight loss effect.

How to get the maximum out of these workouts?

One of the best ways to intensify and maximize the effects of fitness workouts is to perform them in conjunction with the use of some recommended diet or herbal supplement. Studies and clinical data have proved that using a proven herbal weight reduction supplement along with regular weight loss workouts can actually help you maintain optimal body weight, figure and shape on permanent basis.

What a Runner Can’t Forget

Whether you jog to stay in shape or you compete in a few marathons a year your overall fitness diet is responsible for a large part of your performance. Being a competitive athlete requires tons of practice and dedication as far as the fitness goes, but some professional athletes and most amateurs don’t understand that fitness is only one half of the performance equation. The other is your diet health.

What you put in your mouth is the fuel for your body. When you are an athlete your body is finely tuned and even more sensitive to what you put into it. While many people try to improve their running times and distances by working out harder a simple awareness of their diet could yield the same results, without the extra strain on their body.

If you are a runner looking for help, or someone just getting into jogging, the first fitness diet recommendation would be to make sure that you are eating mostly organic food. Processed food contains many chemicals and preservatives that are toxic to your body and will not allow you to perform your best.

Then make sure that you are taking some type of high quality natural vitamin and mineral supplement so your body is getting the nutrition it needs. You can also get your vitamins and minerals from your diet, but because of soil depletion, convenience foods, and non-organic food it is difficult to do so. A sports nutrition drink that contains natural glucose, not high fructose corn syrup, is also highly recommended to provide optimal hydration before, during, and after any workout.

Fitness Diet For Lean Muscle

The key for developing the proper body type for running is to focus on developing lean muscle. It is important to remember that muscle, although it provides you strength, also weighs a lot so you want powerful toned muscles, not strong bulky ones.

A sprinter may need larger muscles to travel quickly for 100-400 meters, but they would be no match for a lean marathon runner in any race that was longer than a mile and visa versa. So develop and maintain the right muscle type for the running you do.

To develop lean muscle I would suggest taking high quality natural whey protein supplements or making sure you are getting enough protein from your diet. Also try consuming fresh, organic vegetable juice everyday to keep your body cleansed of any toxins. This will keep your body fat percentage very low.

You can get protein in your fitness diet by consuming:
* Organic free range eggs
* Organic red meat
* wild fish
* Organic nuts

Your body uses protein to build and repair your muscles. This is very important in the prevention of muscle-related injuries. For maximum benefits you should consume protein in the morning when you get up, immediately after your workout, and before you go to bed. Also try eating kelp or taking kelp supplements. Kelp aids in muscle repair and recovery.

The Carbohydrates

This is the most important area of a runner’s fitness diet. Why? Because carbohydrates = energy. However, don’t go out eating anything that has carbs in it.

A lot of runners I have talked to eat bread and/or pasta because of the carbohydrate content. While they are both loaded with carbs they are not the wisest choice for a runner. There are a lot of acidic ingredients in bread and pasta that will adversely affect your energy levels and endurance, such as refined sugar, flour, and preservatives.

Instead try to get carbohydrates in your fitness diet from a whole food source such as:
* Organic oats
* Bananas
* Broccoli

These are each much healthier and leaner than bread and pasta, but pack the same carb content. A great way to consume the oats and bananas is to put them in with your protein shake in the morning and after your run.

How many carbohydrates you need to consume in a day depends on the type of running you do. The farther you run the more carbohydrates you will need in your fitness diet.