STRIDE WORKOUT

As with all of the program's running workouts, this workout session will commence with a general warm-up followed by a specific warm-up for running. The specific warm-up for running includes drills which will help not only warming up the muscles used when running but will enhance running performance by rehearsing running's complex skills.

Sunday's main training event is ten sets of twenty-five meter strides. Besides being a great toning activity, striding enhances physical performance by improving speed-endurance. Improved speed-endurance will allow you to be able to hold your top speed for a longer period of time. Strides should be conducted at about fifty to sixty percent of one's top speed.

Flab-to-Fit Exercise Program

PHYSICAL FITNESS

Physical fitness is the capacity to perform physical exercise, whose health-related components include body composition, cardio-vascular endurance, flexibility, muscular strength, and muscular endurance.

Body composition is the proportion of fat and fat-free mass in the body. It is common for people to gain weight and increase body fat as a result of a lack of exercise and poor nutritional habits.

If you're physically fit you'll look better, feel better and perform better. The only way to improve your physical fitness is through exercise. Exercise improves endurance and strength while reducing excess body fat and increasing muscle tone.

Body Transformation Workout Program

STRENGTH TRAINING

Strength training has grown in popularity over the years among both the athletic and recreational fitness communities. Whether your goals be health-related or performance-related, strength training can significantly help you in reaching your goals.

Athletic strength training programs are designed to assist athletes develop the ability to demonstrate explosive power. Like their training plans as a whole, the strength training segment is periodized in its progression of developing physical qualities.

Looking to Start a Strength Training Routine?

Strength Training Program for Athletes

Reducing Excess Body Fat

The body is composed of fat and fat-free mass (such as bone, muscle, tissue, water). Total body fat is composed largely of stored fat and a small amount of "essential" fat that makes up cell membranes, nerve sheaths, as well as fat padding vital structures. Excess body fat is stored fat which does not support the body’s normal functions and can degrade one’s health and wellness. Excess body fat has been linked to various health risks, including; high blood pressure, high cholesterol, diabetes, cancer and heart disease. Additionally, excess body fat reduces one's physical performance by detracting from endurance, speed and stamina.

Reducing excess body fat is best accomplished with a comprehensive approach including healthy nutritional habits coupled with physical activity. Although not required, weight loss is often associated with body fat reduction.

Reducing Excess Body Fat

http://hubpages.com/health/Flab-to-Fit-Week-13-of-the-Transformation-Workout-Program

GET AN ATHLETIC BUILD WITH SPORTS CONDITIONING

Athletic training is an efficient and powerful way to reduce body fat, build muscle and develop performance-related skills.

How to Build an Athletic Butt: General Conditioning Plan for Horizontal Jumpers

STRIDING SESSION

A striding session which will build your stamina and speed-endurance. Strides are conducted at a pace faster than a jog but slower than a wind sprint. Twelve sets at eighty meters should be sufficient to tax your cardiovascular system and build stamina and speed-endurance. Performance-wise, they also assist is enhancing the maintenance of top speed for a longer distance while sprinting.

BODY TRANSFORMATION PROGRAM

https://caloriebee.com/workout-routines/Flab-to-Fit-Week-8-of-the-Transformation-Workout-Program

PHYSICAL SKILLS DEVELOPMENT: JAVELIN THROWERS

Javelin throwers come in all shapes and sizes. Along with the discus and shot put, the javelin is a throwing event. Javelin throwers tend to be significantly leaner than their throwing counterparts.

The critical components of fitness for javelin throwers include:

• Agility - the ability to quickly change directions;
• Coordination - the ability to combine simple movements into an efficient complex movement;
• Flexibility - the ability to move joints through a full range of motion;
• Muscular Strength - the ability to produce force;
• Power - the ability to quickly produce maximal force.

Javelin throwers ability to stay physically fit and perform explosive throws is based on their sport-specific skills and physical conditioning. Your athletic skills including agility, strength and power will be enhanced using the training activities conducted by these athletes. Besides added athleticism, their general conditioning program will go a long way to help flatten your abs and round your booty.

TONE YOUR ABS & BUTT WITH SPORTS CONDITIONING

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

CORE STRENGTH & STABILITY

Training the body's midsection is much more than working to get a six-pack stomach. Core training is critical for good performance. The core section connects the body's upper and lower limbs and acts as the body's power regulator. 

In throwing events such as the javelin, the efficient transfer of force determines the acceleration in which the javelin is thrown and subsequently the distance it is thrown.

Three separate core training cards will be used during this program to address core strength, core stability and core rotation.

SPORTS TRAINING PROGRAM WITH CORE STRENGTH WORKOUTS

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-4

Quality of Training or Training Quantity?

The quality of training is how well the exercises are performed and is influenced by the technique and loads that are used when performing the exercise.

Training quantity or volume is the total amount of weight lifted. Many individuals often sacrifice the quality of their training in an effort to increase quantity.

In strength training, you should strive to train intelligently. In general, it is recommended that you perform exercises with quality rather than focus on volume. More is less: more volume is often less effective.

Choosing a volume approach also increases the risk of over-training. Over-training combines doing too much without enough rest which results in decreases in performance while increasing the risk of illness and injury.

CONCEPTS OF STRENGTH TRAINING

https://caloriebee.com/workout-routines/Looking-to-Start-a-Strength-Training-Program

GOALS OF STRENGTH TRAINING

The type of training that is performed should be reflective of the goals and needs of each individual. Depending on one’s goals, specific training programs can target the desired results.

Powerlifters are not concerned with aesthetics. Their objective is to lift as much weight as humanly possible.

 In general, strength-training programs can be created to enhance the following general goals;

Muscle size - Muscular endurance - Muscular strength - Power

STRENGTH TRAINING CONCEPTS

http://hubpages.com/health/Looking-to-Start-a-Strength-Training-Program

GET YOUR BODY READY TO WORK!

A good warm-up prepares your body for movement and conditioning activities. It will boost your performance by t gradually increasing heart rate and blood flow to muscles and elevating your core temperature.

In addition, warm-up activities increase flexibility by elongating muscles and removing stiffness from joints. The brain is also put on alert that some degree of motor coordination skills will be utilized in the near future. The desired end state is an injury-free, effective workout.

Getting your body ready to work

https://caloriebee.com/workout-routines/MILCOND-101-Daily-General-Warm-Up-Routine

Looking to Start a Strength Training Routine?

The health & fitness benefits of strength training cannot be over-emphasized.  Strength training can supplement & enhance other activities to improve performance regardless of an individual’s goals.

LOOKING TO START A STRENGTH TRAINING ROUTINE?

http://hubpages.com/health/Looking-to-Start-a-Strength-Training-Program

CROSS-TRAINING: DUAL MODE SPEED WORKOUT

Speed is the theme of this workout; both running and swimming. The distance for both modes is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

EXERCISE	SETS	REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick	1	6
Walk	1	5 minutes
Wind sprints	10	25 meters
Swim	8	25 meters
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts	1	20 seconds

FULL ARTICLE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

STOP THINKING & WORRYING ABOUT YOUR BACKSIDE!!!

Athletes are not concerned about their butts; they’re focused on beating the competition. Their objective is on improved performance; therefore their workouts are designed to “better their game”. A very favorable consequence of their actions is the development of a phenomenal rump. Follow what they do and you’ll better both your game and your caboose.

HOW TO BUILD AN ATHLETIC BUTT

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

The Annual Training Plan: Volleyball

Periodization is the development of a peak performance level at a certain time by systematically applying the principles of progression, overload and specificity in designing and implementing a physical conditioning plan. Performing to the best of one’s ability when it is most important is the goal. Additionally, periodization assists in avoiding over-training and in preventing injury.

Athletic teams utilize periodization by dividing the year into off-season, preseason and in-season periods. Their goal is to be at their best while in-season, particularly during the championship portion of the season. Likewise, individual athletes design their training plans to perform best at regional, national and world championship competitions. Periodization is important because the peak can only be maintained for a short period of time.

Most sports divide their annual training plan into four phases; off-season, pre-season, early season and late season. The training goes from general physical preparation and rest in the off-season to primarily high-intensity sport specific skills training and conditioning maintenance in the late season. Minimal sport-specific training occurs in the off-season while late season training includes minimal supplemental training.

BEACH VOLLEYBALL TRAINING

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2

GLUTES-SPECIFIC STRETCHES

Athletic training exposes the body to a significant amount of physical stress which could lead to injury. Remaining flexible is key to reducing the risk of injury while improving overall performance. Flexibility is a key ingredient in speed and power production. The physical fitness components of speed and power are the what drives glute development.

The bottom line; if you are looking to shape your rear, you need to strive to maximize your power production. Maximal power production relies on flexibility. You might want a tight booty, but you don't want your glutes to be tight. Getting and staying flexible will pay dividends in the development of your athletic butt. Include these stretches in your cool-down routine on all days in which you conduct athletic drills or the glute-specific bodyweight workout. Hold each stretch for 15-30 seconds.

GLUTES-SPECIFIC STRETCHING & TRAINING ROUTINE

https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT

PHYSICAL FITNESS FOR LIFE

Exercising on a regular basis improves coordination, endurance and strength in addition to enhancing one’s overall health and physical appearance. Physical training benefits both physical and mental performance. Studies have shown that consistent exercise programs reduce stress, greatly assist in weight management and add efficiency in handling of daily physical tasks.

A recapitulation of a weekly military-style physical training plan. The daily workouts resemble those utilized by U.S. Marines and U.S. Special Operations Forces.

20+ WEEKLY MILITARY PHYSICAL CONDITIONING PLANS

UNIVERSAL ATHLETIC POSITION

The Universal Athletic Position is also known as the Universal Athletic Stance and the Guard Position.

Stand with feet wider than shoulder-width apart and body weight balanced on both feet, which are flat on the ground. Lean forward while keeping your feet flat on the ground. Balance is maintained in this position by having the hips behind and the shoulders forward of the center of gravity.

From this position, you can conduct a large variety of athletic movements or tasks. The universal athletic position can be found in most sports and assist athletes in obtaining a solid work platform to generate power and quickness.

For all who participate in sports such as baseball, basketball, football, softball, tennis and volleyball I recommend performing drills and exercises from this position which will improve your functional ability to quickly and powerful perform movements while engaging in your chosen sport.

UNIVERSAL ATHLETIC POSITION & BASIC ATHLETIC DRILLS 

NUTRITION BASICS

Proper nutrition is a basic prerequisite for maintaining a healthy body as well as improving and sustaining physical performance. Additionally, achieving and maintaining a satisfactory body composition, which plays greatly in getting a shapely derriere, is a result of combining sound nutritional and training habits.

Required caloric intake varies from athlete-to-athlete. Generally speaking, a 120 pound athlete requires approximately 2,200-2,500 calories daily. Approximately 55-65% of these calories should come from carbohydrates, 20-30% from fat, and 15-20% from protein.

I am neither a dietitian nor certified nutritional specialist so I will not be prescribing a daily eating plan or diet. What I will provide is a layman's guide of what not to eat in your efforts to maintain your health and fitness and develop the athletic butt you desire.

FOOD TYPE	AVOID THESE
Beans & Nuts	Refried beans, salted nuts
Beverages	Fruit drinks, soda, whole milk
Dairy Products	Regular cheese, whole milk
Fats	Butter, coconut oil, lard
Fruits & Vegetables	Canned fruits and vegetables, fried vegetables, sweetened fruits
Grains	Cake, cookies, donuts, snack crackers, sweetened cereal
Protien	Egg yolks, fast food, fried food, oil-packed fish, processed meats

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

MAXIMIZE POWER PRODUCTION WITH GLUTES-SPECIFIC STRETCHES

http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1

Athletic training exposes the body to a significant amount of physical stress which could lead to injury. Remaining flexible is key to reducing the risk of injury while improving overall performance. Flexibility is a key ingredient in speed and power production. The physical fitness components of speed and power are the what drives glute development.

The bottom line; if you are looking to shape you rear, you need to strive to maximize your power production. Maximal power production relies on flexibility. You might want a tight booty, but you don't want your glutes to be tight. Getting and staying flexible will pay dividends in the development of your athletic butt. Include these stretches in your cool-down routine on all days in which you conduct athletic drills or the glute-specific bodyweight workout. Hold each stretch for 15-30 seconds.

GLUTES-SPECIFIC STRETCHES WITH VIDEOS