Tag Archives: strength

Make Waves to Get Stronger

7 May

At our facility, the goal is always the same — improve athletic performance and fitness through the development of strength and conditioning.  But we use a wide variety of tools to help our clients reach (and exceed) their goals.

Heavy ropes are one of the tools we use to improve strength, muscular endurance, and build lean muscle mass.  They work each arm independently, eliminating strength imbalances, and provide a great cardio-metabolic workout in the process.

Heavy ropes are available in a variety of lengths and thicknesses, but a 50-foot, 1 & 1/2-inch-thick rope tends to work best for most people.  You can purchase them from a fitness retailer or website, or make your own.  To anchor it, just loop it around a pole.

Here are some heavy ropes training tips:

  • Don’t just wave the ropes up and down.  Different motions will work different muscles and skills.  Swing the ropes in circles, side-to-side, or diagonally.  Alternate between simultaneous and alternating swings.
  • Use the ropes anytime during your workout.  Heavy ropes can be used for a dynamic warmup, finisher, or an entire workout in and of themselves.
  • Adjust the resistance by moving closer to or farther away from the anchor point.  The amount of slack in the rope determines the load.  Moving toward the anchor point (more slack) increases the intensity.
  • Switch your grip.  Hold the rope underhand, overhand, or double (fold over) the ends.
  • Keep both feet flat on the floor, shoulder width apart; to start, hold the ends of the rope at arm’s length in front of your hips; knees bent, hips down and back, chin up, chest up.

Get STRONGER, Get FASTER!

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Getting Stronger is the Foundation

26 Dec

Are you an athlete who desires to improve your performance?  Are any of the items, below, part of your improvement plan?

  • Run faster
  • Jump higher
  • Better agility
  • Throw harder/farther
  • Hit harder
  • Kick harder/farther
  • More powerful
  • Generate more explosive force
  • Improve your sport-specific skill technique
  • Move more efficiently
  • Reduce the potential for injury

If you answered, “yes,” to any of the above, you’ll need to get stronger, because research says, overwhelmingly, that strength development is the common denominator — the foundation — for improvement in any and all of those areas.

Consult with a strength and conditioning professional and develop a well-designed, total body strength training program that the reflects the demands and movement patterns of your sport or activity.  Perform complex exercises that engage multiple muscles and joints — and all major muscle groups — each and every time you workout.  Challenge yourself by increasing the intensity, gradually, at regular intervals.

You’ll still need to invest the time and effort necessary to develop your sport-specific skills.  For example, if you’re a baseball player or golfer, a knowledgeable coach can help you with your swing mechanics and timing.  Strength training will help you to drive the ball.

And you don’t have to be an athlete to reap the benefits of strength training.  Getting stronger improves the body’s efficiency for performing everyday tasks like walking up stairs or carrying groceries, while reducing the incidence of aches, pains, and injuries.

Get STRONGER, Get FASTER!

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Fit is Good, Strong is Better

8 Nov

I’ve said it before and I’ll say it again.  Strength training is the way to go.

In addition to improving the way you look, feel, and function, there continues to emerge compelling evidence that strength-based training also benefits long-term health and well-being.

The problem… ?  The vast majority of adults neglect to do even the minimum recommended amount of strength-based exercise.

Here is another resource – a large Australian study – providing support for strength-promoting exercise:

Push ups and sit ups could add years to your life according to a new study of over 80,000 adults led by the University of Sydney.

The largest study to compare the mortality outcomes of different types of exercise found people who did strength-based exercise had a 23 percent reduction in risk of premature death by any means, and a 31 percent reduction in cancer-related death.

Lead author Associate Professor Emmanuel Stamatakis from the School of Public Health and the Charles Perkins Centre said while strength training has been given some attention for functional benefits as we age, little research has looked at its impact on mortality.

“The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,” said Associate Professor Stamatakis.

“And assuming our findings reflect cause and effect relationships, it may be even more vital when it comes to reducing risk of death from cancer.”

The World Health Organization’s Physical Activity Guidelines for adults recommend 150 minutes of aerobic activity, plus two days of muscle strengthening activities each week.

Associate Professor Stamatakis said governments and public health authorities have neglected to promote strength-based guidelines in the community, and as such misrepresented how active we are as a nation.

He cites the example of The Australian National Nutrition and Physical Activity Survey which, based on aerobic activity alone, reports inactivity at 53 percent. However, when the World Health Organization’s (WHO) strength-based guidelines are also taken into account, 85 percent of Australians fail to meet recommendations.

“Unfortunately, less than 19 percent of Australian adults do the recommended amount of strength-based exercise,” said Associate Professor Stamatakis.

“Our message to date has just been to get moving but this study prompts a rethink about, when appropriate, expanding the kinds of exercise we are encouraging for long-term health and well-being.”

The analysis also showed exercises performed using one’s own body weight without specific equipment were just as effective as gym-based training.

“When people think of strength training they instantly think of doing weights in a gym, but that doesn’t have to be the case.

“Many people are intimidated by gyms, the costs or the culture they promote, so it’s great to know that anyone can do classic exercises like triceps dips, sit-ups, push-ups or lunges in their own home or local park and potentially reap the same health benefits.”

The research, published in the American Journal of Epidemiology today, is based on a pooled population sample of over 80,306 adults with data drawn from the Health Survey for England and Scottish Health Survey, linked with the NHS Central Mortality Register.

The study was observational, however adjustments were made to reduce the influence of other factors such as age, sex, health status, lifestyle behaviours and education level. All participants with established cardiovascular disease or cancer at baseline and those who passed away in the first two years of follow up were excluded from the study to reduce the possibility of skewing results due to those with pre-existing conditions participating in less exercise.

Summary of key findings:

  • participation in any strength-promoting exercise was associated with a 23 percent reduction in all-cause mortality and a 31 percent reduction in cancer mortality
  • own bodyweight exercises that can be performed in any setting without equipment yielded comparable results to gym-based activities
  • adherence to WHO’s strength-promoting exercise guideline alone was associated with reduced risk of cancer-related death, but adherence to the WHO’s aerobic physical activity guideline alone was not
  • adherence to WHO’s strength-promoting exercise and aerobic guidelines combined was associated with a greater risk reduction in mortality than aerobic physical activity alone
  • there was no evidence of an association between strength-promoting exercise and cardiovascular disease mortality.

Get STRONGER, Get FASTER!

Your thoughts?

Improve Performance With Single-Leg Exercises

6 Oct

Bulgarian Split Squat (down)

Bulgarian Split Squat (up)

At Athletic Performance Training Center, we know it’s important to incorporate single-leg exercises into an athlete’s training regimen.  We alternate, weekly, between bilateral and unilateral exercises, to improve strength, power, mobility, and balance/stability.

A new study in the Journal of Strength and Conditioning Research suggests that all athletes might need to do more single-leg exercises.  In the study, researchers discovered that both jumpers’ (e.g., basketball, volleyball) and nonjumpers’ legs were not equally strong.  The natural tendency is for athletes to shift their weight, to some degree, to their dominant leg.  According to the study, that contributes to a strength imbalance that can hurt performance and lead to injuries.

Try different single-leg exercises, like lunges (stationary or walking; forward, backward, or lateral).

At APTC, we favor the single-leg squatsingle-leg pressstep-up, and Bulgarian split squat (rear foot elevated).  Perform 2 or 3 sets of 10 repetitions with a weight that is challenging but reasonable.

As you might imagine, the same principle applies to upper-body strength training.

Get STRONGER, Get FASTER!

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Dynamic Warmup is the Most Effective Pre-Activity Strategy

5 Apr

You can add another study to the overwhelming and growing mountain of research supporting dynamic (movement-based) warm-up — and not static stretching — before engaging in competitive power sports.

This study, published in the Journal of Strength and Conditioning Research, sought to compare and quantify the effects of static stretching and dynamic warm-up on jump performance in NCAA DI female college volleyball players.

As expected, dynamic warm-up was found to result in a significantly higher level of jump performance than static stretching, especially when performed closer to the time of competition.  Athletes’ subsequent jump performance was better when the dynamic warm-up was done within 5-10 minutes preceding competition compared to 25-30 minutes prior to competition.

Hundreds of studies corroborate dynamic warm-up’s similar impact on strength, power, speed, and agility performance.  Athletes, coaches, trainers… get with the program.  Improve performance by eliminating pre-activity static stretching and implementing a dynamic warm-up that reflects the demands and movement patterns of the activity – before workouts, practices, and games.

Get STRONGER, Get FASTER!

Your thoughts?

Mental Preparation is the Key

8 Feb

joey-votto-smi2[1]Every athlete knows that physical tools are important.  Strength, speed, agility, and athleticismand the commitment to the development of each — are integral to success in virtually every sport.  Factor in sport-specific skill development (for example, basketball ball-handling and shooting), and you’re on your way to building a strong foundation.

Equally important is your mind, and its ability to drive your body.  Mental preparation, focus, and confidence are all implicated in your success and attainment of your goals.  Generally, your limits will be those you set for yourself.  Here are some tips to improve performance and push through those self-imposed limitations through mental preparation.

Have a plan

I’m always surprised by athletes, especially at the higher levels, who “just play.”  That is, they don’t really have a game plan.  Situational preparation leads to successful execution.  A baseball player should go to the plate with a plan, depending on the score, inning, opposing tendencies and trends, number of outs, baserunners, pitch type and location, etc.  Having a plan — and working your plan — will help build your confidence, which fuels a positive mindset.

Stay positive

A negative attitude and focus won’t help you or your team.  When I train athletes, we don’t talk about the negative.  Sure, there will be times when you face less-than-desirable circumstances and conditions (inclement weather, an injured teammate, etc.)  Your attitude is contagious and it will impact the people around you.  Do your best to maintain positive words and body language.  Expect to win.

Be adaptable

There’s a lot you can control, but not everything.  You have to practice being adaptable, and believe you can do anything.  Train yourself to overcome obstacles, and not concede to them.  For example, a basketball point guard should anticipate the defense taking away his/her strong hand, and should practice and develop capable ball-handling skills with his/her “off” hand.

Focus on small goals

Rather than focusing on winning the game, direct your focus on each individual at-bat or offensive possession.  Your goal should be to win each inning, quarter, or period.  Successful attainment of each small goal will lead you, ultimately, to your larger goal.  Looking too far ahead to the outcome can dilute your focus.  Do your best to impact the present and the future will take care of itself.

Talk to yourself

Positive self-talk is a strong motivator.  External motivation is great, but it’s also inconsistent — you can’t always count on others to motivate you.  Find quotes, sayings, or slogans that motivate you.  Visualize yourself succeeding (and celebrating).  Learn to communicate with yourself in a way that is positive and motivating.

Get STRONGER, Get FASTER!

Your thoughts?

Train for Performance

6 Jan

performance-training-squat1For most young guys, “fitness” is about being as big as possible.  As we mature, we realize that fitness has little to do with the size of our biceps and more to do with how we function and perform.

Performance training involves determining what your body needs on a given day (based on your activities), setting performance goals, and creating – and executing – a plan of action that’s aligned with your goals.

Performance training is movement-based training, not muscle-based.

Performance training is about getting stronger, not bigger.  It’s about becoming more powerful, faster, and improving your endurance, mobility, and joint stability.

Trust me, you’ll get the aesthetics you’re looking for from training for performance.

Get STRONGER, Get FASTER!

Your thoughts?

It’s Not About How Much

7 Nov

HansFranz[1]How do you gauge success in the gym?  Lots of men and women focus solely on the amount of weight they can lose or lift.  And while these may be steps on your path to success, perhaps they shouldn’t be the ultimate goals.

Working out can increase your strength and improve your fitness, health, and wellness.  And, while the physical benefits are obvious, research shows that the benefits of working out may carry over into your mental, emotional, and even spiritual well-being.  Regular exercise has also been linked to productivity at work, satisfaction in relationships, and less stress.

Have fun working out by making exercise more like play.  Try new moves, learn new skills, and take on new challenges.  Variety in your routine can be motivating.

Keep track of how happy, confident, and energized you feel, as a result of your workout.  Improvements in fitness and increases in the amount of weight you push or pull will be valuable by-products.

Get STRONGER, Get FASTER!

Your thoughts?

Squat vs. Leg Press: Impact on Strength and Speed

25 May

squats-strength-training[1]mKv16aCWBRPf7Ne2uLJQUaA[1]Many sports require athletes to execute powerful movements – those that require strength and speed.

Speed-strength performance can be defined as the execution of a movement that requires the development of large forces and high movement speeds.

Obviously, strength training has a positive impact on strength and speed.  Recently, a study in the Journal of Strength and Conditioning Research took a look at two exercises – the back squat and leg press – and compared their relative effects on sprint and jump performance.

“Both exercises train nearly the same muscles of the lower extremities, but in some aspects, they are different.  The leg press has less requirements concerning balancing the weight, and therefore, less muscle activity contributes toward stabilization compared with the squat.” (Wirth, K, et.al.)

“Despite the maximal force production through many of the same muscles, squat and leg-press exercises are distinctly different and produce different specific neuromuscular adaptations because of diverse movement patterns.”

“Compared with the squat,… the hip extensors are not trained within the extension range” of the leg press exercise.

In this study, the authors found that the back squat exercise improved sprint and jump performance more effectively than the leg press, because of the better transfer effects.

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Confuse Motion and Progress

11 Apr

tumblr_m1bwfq9uOV1qi2f8bo1_500[1]“Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.” – Alfred A. Montapert

“Don’t mistake activity for achievement.” – John Wooden

Some players — and coaches — are enamored with “hustle” — bodies flying all over the court or field with reckless abandon.  To some, it looks like a lot of effort is being expended.  Unfortunately, as I observe scholastic sports, much of this activity lacks purpose… there’s no rhyme or reason to it.  Some of it is nothing more than a lot of frenetic energy that, ultimately, doesn’t accomplish much.

Whether you’re practicing, playing, or training… have a goal.  Understand what it is you want (need) to accomplish and what is required of you to achieve the desired result.  Think situationally about the “why,” “what,” and “how.”  Your practice, game-play, and training should be purposeful.

For example, when you practice ball-handling and shooting, don’t just randomly dribble and throw the ball at the basket.  Work on your “off” hand, and practice moves that help you create your own shot (hesitation, step-back, etc.).

When you take batting practice, don’t just swing the bat to make contact.  Practice bunting, hitting behind the runner, hitting to the opposite field, and hitting the ball in the air (sac fly).

When you train, don’t just do random exercises.  Perform exercises and drills that are aligned with your goals, and reflect the demands and movement patterns of your sport(s) — whether they be strength, speed, power, agility, etc.

Get STRONGER, Get FASTER!

Your thoughts?

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