BECOME PART OF A TEAM: I don’t care what anyone says (looking at you Stephen A. Smith), the 2012 Olympic Team couldn’t keep up with the 1992 Dream Team.
Fitness, no matter what your goals, is a game of consistency. Nutritional consistency, training consistency, rest and recoup consistency, etc. The more consistent you are, the faster you will reach your goals…and the faster you can set new ones. Get it? No? Ok, check it. (more…)
In order to properly program training sessions for Athletes, you must look at their sport. More importantly, how individual athletes move, how their competition moves, and what the active and passive timing of movement is involved in the game/event of competition.
These variables, like so many involved in proper programming, are often overlooked by coaches using one style of training for all athletes.
From a conditioning standpoint, athletes that perform short bursts of intense action followed by short bursts of rest would need different conditioning protocols than those who perform longer, lower intensity protocols. To make this a bit easier to visualize, compare Fighters/Mixed Martial Artists to Marathon Runners.
Fighters utilize a combination of Type 1 and Type 2 (both A and B) muscle fibers by incorporating a combination of high intensity intervals (sprint training) and overall endurance (lower-intensity conditioning over time, i.e. jogging) in addition to proper strength training.
Marathon Runners, on the other hand, utilize mostly Type 1 fibers due to the fact that their sport is extremely aerobic.
It means something I really don’t enjoy too much. Lock me in a room with 2 Plates and a Bar, and I can be in there all day devising different methods to make them efficient. Lock me in a room with a treadmill, and I break out in cold sweats.
But, Cardio isn’t all bad. In my bodybuilding days, my first priority for cardio was strictly for leaning out and looking good, with increasing my stamina at a close second.
Now times have changed. Although I am still interested in leaning out, I am just as interested in the performance aspect that comes with looking like I’m in shape. I actually want to BE in shape. Crazy right? Who would’ve thought? Here’s a quick look at cardio for your goals. (more…)
Here’s a Video on how to get the most Density out of your training and Nutrition. It’s a little known secret I call “Stretch and Flex”.
It can be a bodybuilder’s best friend when it comes to adding THICKER mass.
Think about it. Because of the muscle fascia (or casing) your targeted muscles only have a certain amount of room to effectively grow. By stretching the fascia it creates a little more room for you to add new mass, and build upon old muscle fibers more effectively. Makes sense right??
When allowed to grow at a faster rate, muscle tends to increase in size and shape!
Now there a few (positive) side effects of the “Stretch and Flex” Method.
1. You might see an increase in Strength. But why?
When religiously trained to contract HARDER, your muscles can contract more effectively and at a MUCH FASTER RATE which allows you to control the weight you are using. More control of heavy weight decreases energy expenditure of muscles. This in turn, adds to extra stored energy that can be used for added reps than you normally could do. SO…if you did 12 reps last week at a given exercise, and you can do 15 this week because of added muscle rigidity, you are probably ready to add more lbs to that bar in next weeks workout. YOU FOLLOW ME?
2. Density creates LARGER more well defined MUSCLE BELLIES (think of a Biceps peak). More aesthetically pleasing muscle bellies create a LEANER LOOKING shape. This makes you appear leaner than you are. WHO DOESN’T WANT THAT?
I know it’s been a while, just been busy with this past week leading up to the Tough Mudder in PA this past Sunday.
I will say it was rough, but training-wise I was on point. Between the mix of cardio, weights, and body-weight exercises, I had a broad spectrum of fitness assets that got me through. And for being a bigger guy, I was never really sore, cramped, or out of breath (thanks to IMPACT).
Anyway, It was a great day. Long and tiring, but worth it. For a look at the map of the 10+ mile course click this link.