Showing posts with label sports. Show all posts
Showing posts with label sports. Show all posts
Sunday, November 27, 2016
Tuesday, November 15, 2016
BENEFITS OF SPRINTING
Speed drills are a powerful health and fitness tool which aid in body fat reduction, muscle building and a skill critical in many sports. Many studies have shown that speed workouts are much more effective than steady-state cardiovascular workouts in producing body fat loss. Additionally, speed training helps build muscle thus coupling the lean effect of fat loss with improved muscle size and tone. The end result will be a faster and fitter you!
Sunday, November 13, 2016
Monday, October 31, 2016
How to Build an Athletic Butt: General Conditioning Plan for Horizontal Jumpers
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with a long and triple jumpers' strength and conditioning plan. Runway and sand pit are not needed!
Sunday, October 30, 2016
BUILD AN ATHLETIC PHYSIQUE
General strength and conditioning drills and strategies used by athletes involving core conditioning, plyometrics, running, stretching and weight training. Core and glutes development is emphasized.
Thursday, October 27, 2016
GLUTES ACTIVATION
The glutes are best activated by power and speed movements such as dashing and jumping.
https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT
Monday, October 10, 2016
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.
Three separate core training cards will be used during this program to address core strength, core stability and core rotation.
Saturday, October 1, 2016
SPEED WORK
A session to get explosive and fast with speed work. Wind sprints help muscle toning particularly in the glutes and legs as well as adding a key athletic skill to the exercise plan.
As an injury preventing measure, sprint at no more than eighty percent of your top speed. Additionally, ensure that you complete the general and specific warm-ups before sprinting and that you cool down and stretch afterwards.
Wednesday, September 28, 2016
ATHLETIC PHYSIQUE: Comprehensive Four Month Training Plan
Each phase of the plan is one month long. The general fitness progression goes from;
- Phase I: Endurance and General Conditioning
- Phase II: General Conditioning and Strength
- Phase III: Speed and Strength
- Phase IV: Power and Speed
Using periodization, each phase forms a base which is further developed during the following phase. Once the entire cycle is completed, take a week off and restart the process.
Friday, September 23, 2016
BUILD A TIGHT BOOTY WITH ATHLETIC TRAINING
Athletes in general have some of the shapeliest and toned backsides on the planet. The glutes are best activated by power and speed movements; such as dashing and jumping. Explosive sporting events such as long and triple jumping, pole vaulting, sprinting, tennis and volleyball rely heavily on powerful glutes. Having super strong glutes is a prerequisite for success in speed and power events. Bodybuilders talk about “glute day or “squat day”, for these athletes, every day is glute day!
Beach volleyball is considered an anaerobic power sport were diving, jumping and sprinting are common activities. Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. Speed, agility and quickness (SAQ) training gives players the ability to change directions quickly and reduces the chances of injury while conducting drills with the volley ball.
Sprinting and jumping are great ways to tone your derriere and build an athletic physique. Hurdlers do both in a single event. Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.
Wednesday, September 21, 2016
FAST & FIT WORKOUT PLANS
Hurdlers tend to be leaner and have a broader conditioning base than their level-surfaced sprinting counterparts. Due to the nature of their event; in addition to speed and technique training, hurdlers must develop additional coordination, endurance and resiliency. For this program, that translates into more variety built into the training plan's workouts.
Hurdlers are phenomenal athletes; curvy and strong, fast and fit. Using their training techniques will go a long way in developing physical skills while shaping and toning your entire body.
Friday, September 16, 2016
SPRINTING FOR A LEAN & MUSCULAR BODY
Besides being fast, sprinters' are fit; both lean and muscular. This speed workout is designed to build power and speed while reducing body fat and adding muscle tone.
Ensure that you complete the general and specific warm-ups prior to starting the wind sprints. In order to maintain maximum speed throughout the sprints, rest sixty seconds between each set. Also, used the first two or three sets to gradually build up to maximum speed and stride the last set to begin your cool down.
Tuesday, September 13, 2016
GENERAL CONDITIONING WORKOUT
A year-round general conditioning workout designed to gain and maintain an excellent overall state of conditioning. This workout includes exercises to develop cardiovascular endurance, core stability and maximum strength.
Cardiovascular endurance is trained and tested using a 1.5-mile run. Each 4 session cycle will include a best-effort time trial, two easy jogs and a fartlek workout. Fartlek is the Swedish word for "speed-play". During the fartlek session; the first and last half-miles are conducted as an easy jog with the middle half-mile run at a vigorous pace.
Core stability and local muscular endurance are developed and tested using abdominal crunches.
Lower body and upper body strength are developed and tested using the barbell squat and barbell bench press. The sessions are cyclic in nature; moving from reps of 5, to 3, then a 1 rep maximum lift. A one week of light lifting ends the cycle. Each work includes 3 sets of each lift. The first set is conducted at 50% of the training/max weight. The second set is conducted at 75% of the training/max weight. If you're doing sets of 5 with 100 pounds being the training weight; the first sets will be with 50 pounds, the second set at 75 pounds and the final set at 100 pounds. This protocol serves 2 purposes. First, it provides a specific warm-up using sub-maximal weight. Second, it conditions your body to lift heavier after you've already lifted. This will help reduce the risk of injury while training yourself to finish strong. The light week includes one set each at 5, 3 and 1 reps all at 50% of the normal training/max weight. As you get stronger, increase the weight in small increments and maintain the 50%-75%-100% lifting protocol.
Monday, September 12, 2016
FAST & FIT
Athletes use speed training to condition their bodies for repeated high-intensity efforts. Nearly everyone can engage in this same type of training to add pep-in-their-step and build an athletic physique.
Friday, September 9, 2016
HURDLERS: Requisite Physical Fitness Components
Each athletic position or events within certain sports demand specific abilities and skills. For hurdlers to be successful, they must develop the following components of fitness:
- Agility – the ability to quickly change directions. For most sports, this means moving left or right. For hurdlers, it means up and down movement (hurdling);
- 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 Endurance – the ability to execute movements repeatedly;
- Muscular Strength – the ability to produce force;
- Speed – the ability to move quickly from one point to another.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
Thursday, September 8, 2016
SHAPE & TONE WITH ATHLETIC CONDITIONING
Athletes have some of the shapeliest and toned backsides on the planet. Its been previously stated the sprinting is a great way to tone your derriere. Likewise,jumping was noted as a great method to activate the glutes and subsequently build an athletic physique. These athletes do both in a single event. Do you think that contributes to their high and round backsides?
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-3
Wednesday, September 7, 2016
HOW TO BUILD AN ATHLETIC BUTT PART 3
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with hurdlers' drills and exercises! No hurdling is involved!
Saturday, September 3, 2016
BOOTY BUILDING WITH SPORTS CONDITIONING
Power, quickness and speed drills are great for enhancing overall athleticism and serve to shape and tone the derriere!
Sunday, August 28, 2016
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
|
https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August
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