Showing posts with label volleyball. Show all posts
Showing posts with label volleyball. Show all posts
Sunday, November 13, 2016
Sunday, November 6, 2016
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
Sunday, October 16, 2016
BEACH BODY ANNUAL TRAINING PLAN
Without a doubt, the best and most specific way to develop beach volleyball skills and a beach volleyball booty in to play beach volleyball and workout using the sport's training routine. Beach volleyball conditioning will activate your glutes with explosive movements to improve your agility, power and, over time, will enhance your stamina.
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.
Friday, September 16, 2016
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!
Saturday, August 27, 2016
DERRIERE-TONING BODY WEIGHT EXERCISES
These exercises may be conducted as part of a scheduled workout, as a second workout, or divided up and done as time permits during the day.
Glute-specific Bodyweight Workout
EXERCISE
|
SETS
|
REPETITIONS
|
|---|---|---|
Air Squat
|
1-2
|
5-20
|
Bird Dog
|
3
|
5-10 seconds each side
|
Fire Hydrant
|
1-2
|
5-10 each side
|
Reverse Flutter Kick
|
1-2
|
5-10 each side
|
Back Extension
|
1-2
|
5-20
|
Donkey Kick
|
1-2
|
5-10 each side
|
Side Leg Raise
|
1-2
|
5-10 each side
|
Bridge
|
1
|
20-60 seconds
|
Reverse Lunge
|
3
|
5-10 each side
|
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-1
Wednesday, August 24, 2016
POWER TRAINING FOR ATHLETIC & GLUTES DEVELOPMENT
This athletic power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. This training plan is designed to make the sports actions as explosive as possible.
Using a periodic approach; plyometric drills should start with high-frequency, low power drills such as jumping rope, a transition to moderate frequency, moderate power drills such as tuck jumps, and then low frequency, high power drills such as vertical jumps.
Similar to the periodic approach used for plyometrics, the training progression for weight-lifting goes from low-weight, high-repetitions to medium-weight, medium-repetitions to maximum-weight, low-repetitions and culminates in medium-weight, explosive repetitions.
https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Monday, August 22, 2016
SPORTS CONDITIONING WITH BEACH VOLLEYBALL
Beach volleyball training is designed to develop the following components of physical fitness:
- 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;
- Power – the ability to quickly produce maximal force;
- Speed – the ability to move quickly from one point to another;
- Stamina – the ability to conduct relatively short intensive efforts of a prolonged period of time.
https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Sunday, August 21, 2016
Play Your Way to an Athletic Butt
Without a doubt, the best and most specific way to develop beach volleyball skills and a beach volleyball booty in to play beach volleyball and workout using the sport's training routine. Beach volleyball conditioning will activate your glutes with explosive movements to improve your agility, power and, over time, will enhance your stamina.
https://caloriebee.com/workout-routines/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Saturday, August 20, 2016
POWER DEVELOPMENT: BEACH VOLLEYBALL
Beach volleyball players' power development training program includes two types of activities; plyometrics (jumping drills) and weight lifting. This portion of their training plan is designed to make the players actions as explosive as possible.
Using a periodic approach; plyometric drills should start with high-frequency, low power drills such as jumping rope, transition to moderate frequency, moderate power drill such as tuck jumps and then to low frequency, high power drills such as vertical jumps.
Similar to the periodic approach used for plyometrics, the training progression for weight lifting goes from low weight, high repetitions to medium weight, medium repetitions to maximum weight, low repetitions an culminates in medium weight, explosive repetitions.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Wednesday, August 17, 2016
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.
http://hubpages.com/health/HOW-TO-BUILD-AN-ATHLETIC-BUTT-SERIES-PART-2
Monday, August 15, 2016
How to Build an Athletic Butt: Beach Volleyball Workouts
Without a doubt, the best and most specific way to develop beach volleyball skills and a beach volleyball booty in to play beach volleyball and workout using the sport's training routine.
Saturday, August 13, 2016
BUILDING AN ATHLETIC BOOTY
Athletes have some of the shapeliest and toned backsides on the planet. Build your own killer booty with athletic drills and exercises!
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! This is not marathon training, I am not talking about endless daily training sessions. High and round buttocks are the result of quick, explosive actions. Work the movements and the booty will follow.
Thursday, August 11, 2016
BODY WEIGHT WORKOUT FOR GLUTES DEVELOPMENT
EXERCISE
|
SETS
|
REPETITIONS
|
|---|---|---|
Air Squat
|
1-2
|
5-20
|
Bird Dog
|
3
|
5-10 seconds each side
|
Fire Hydrant
|
1-2
|
5-10 each side
|
Reverse Flutter Kick
|
1-2
|
5-10 each side
|
Back Extension
|
1-2
|
5-20
|
Donkey Kick
|
1-2
|
5-10 each side
|
Side Leg Raise
|
1-2
|
5-10 each side
|
Bridge
|
1
|
20-60 seconds
|
Reverse Lunge
|
3
|
5-10 each side
|
Sunday, August 7, 2016
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.
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.
Saturday, August 6, 2016
LIVE A FIT LIFESTYLE...YOUR BUTT DEPENDS ON IT
The key is creating a plan you can follow as a lifestyle. Build time into your daily activities to get and stay fit. Stay committed to this lifestyle and you will maintain a fit, healthy body including a low percentage of body fat and an enviable tight end.
Friday, August 5, 2016
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
|
Wednesday, August 3, 2016
GLUTES-SPECIFIC BODY WEIGHT WORKOUT
The same exercises used for the glutes-specific warm-up may also be used as a glute-specific bodyweight workout. Use several of these exercises as a stand-alone workout or to augment other calisthenics or a weight training routine. This workout should not be used on days in which athletic drills are being conducted. Also, do not overdo it and cause undue fatigue. Remember, the glutes respond best to speed and power movements and excess repetitions will be detrimental in achieving the end-state of a toned derriere.
Monday, August 1, 2016
The Building of an Athletic Butt
This series will focus on athletic drills and workouts which will develop powerful glutes and, in turn, an aesthetically appealing toned derriere. Part 1 of the series will provide a series overview plus glute-specific exercises and stretches.
Stop thinking and 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.
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. Therefore conditioning drills and workouts presented throughout this series will highlight the general physical fitness activities common in the development of athletes in those sports and events.
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! This is not marathon training, I am not talking about endless daily training sessions. High and round buttocks are the result of quick, explosive actions. Work the movements and the booty will follow.
Building an athletic butt won’t be the result of 1 thought, nor 1 attempt, nor 1 workout. Most athletes have been practicing their chosen sport for a considerable length of time. But that’s no reason to give up before you start. Like any worthwhile endeavor, improvement and success will come – if you put in the time and effort. As with most physical training, visible results take 6 weeks for starters with considerable progress noticed in a year. So take you “before” selfie today, track your progress, and see how it compares to next summer’s bikini pics.
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