Posted: June 26th, 2009 | Author: Antanas | Filed under: Nutritional Habits | 1 Comment »
by Mike Nystrom
The following are foods that should be included in your diet at least once a week to improve overall body function and health. Including these foods will not only lead to enhanced immune function, but your energy levels will rise, and they will definitely work to keep you regular!
- Broccoli – Broccoli is delicious and it contains many different nutrients including: calcium, phosphorus, potassium, vitamin C. Broccoli is also high in several different phytochemicals including: carotenes, dithiolthiones which help to block carcinogen damage to cells.
- Blueberries – Blueberries are high in vitamin C and potassium. They also contain valuable phytochemicals caffeic and ferulic acid. These help to make carcinogens water soluble so they are excreted and bind nitrates in the stomach preventing nitrosamines.
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Posted: June 26th, 2009 | Author: Antanas | Filed under: Injury Prevention | No Comments »
By John Izzo, BSc, NASM-CPT, PES
There are a multitude of articles out there on building strong shoulders. I know, I have created some and have purchased some. They all stress the importance of shoulder stability and mobility, and how those actions correlate to overall training and performance.
In order not to go down that same path, I will write about my own experience with shoulder pain, surgery, and rehab; and the proper steps you can take to ensure your athletes will not suffer the same way.
Let’s reflect…every Monday is “chest-day” in any gym across America. I fell victim to this routine of using my “freshest” day to press the most weight I could. The bench press is the single best ego-stroking exercise to promote masculinity, power, and skill in the gym. Unfortunately, this behavior is amplified 10 times over in high school weight-rooms across the US.
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Posted: June 26th, 2009 | Author: Antanas | Filed under: General Banter | No Comments »
First of all great video series. It’s the best recourse found online, I was shocked that it is free. The videos were full of practical advice and easy to understand so I was more than happy when the creator agreed to an interview.
Who is Boris and how did you develop this knowledge?
Boris: I’ve been around weightlifting and S&C my whole life. My father was an Olympic weightlifter and I was born in York, PA. I don’t remember it at all though – we moved when I was young. I’ve participated in gymnastics,Tae Kwon Do, swimming, and powerlifting. I’ve taught and coached Tae Kwon Do and powerlifting as well. My main experience with coaching has been with competitive swimming and strength and conditioning for swimmers – I’ve coached at the age-group, high school, masters, and Division III levels.
Why the videos and what made you undertake such a big task?
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Posted: June 17th, 2009 | Author: Antanas | Filed under: Nutritional Habits | No Comments »
This little daisy can really mess with things. Strength and size are closely related and food directly affects both. Want to be weaker and smaller? Eat less. Want to be stronger and bigger? You need to eat more and better. Nutrition in a nutshell. When gaining strength you need to eat enough to march you through a killer squatting session.
So again if you want to lose weight, you need to eat less – if want to add size, you need to eat more. See there is a huge debate in “Clean vs Dirty” eating. This is pretty simple, but different body types respond differently to different foods and macro-nutrient amounts.
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Posted: June 17th, 2009 | Author: Antanas | Filed under: Training Theory | No Comments »
Another reason why programs don’t work is that they are plain garbage. There are many people on the net giving out bad information. That’s not all many people think they’re more advanced than they need to be.
People especially beginners/intermediates need to stick to basics: squats, deadlifts, and presses. Bring these up and your strength will go up. Many athletes have built impresive physiques and careers on the back of simplicity in training- who said you can’t?
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Posted: June 17th, 2009 | Author: Antanas | Filed under: Training Theory | 1 Comment »
General confusion in the trainee kills progress. A major source of confusion is contradicting sources. People can’t tell the difference between the good, the bad, and the just plain stupid. For example jumping from pink swiss balls and calling it “revolutionary core training” is just downright silly.
Lack of patience and goals will lead to confusion. Many people want to do everything at once, because they don’t have a clear goal. How many times have you heard, “I want to gain muscle, get shredded, become a millionaire, cure cancer and date a model (at the same time)”
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Posted: June 17th, 2009 | Author: Antanas | Filed under: Training Theory | No Comments »
Being half-assed in combination with irrational progression usually leads to failure or worse, injury. The ability to recover from a workout depends on the athlete’s conditioning and experience.
A novice will generally recover quicker from a maximal workout than an advanced athlete. This means, the volume and workload progression has to vary accordingly.
Sounds simple enough but people mess this up too. Adding too much weight at the start of a program can lead you to getting stuck at the early stages. Our bodies are amazing machines capable of near infinite adaptation.
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Posted: June 15th, 2009 | Author: Antanas | Filed under: Training Theory | No Comments »
Not giving them 100% effort
This is one of the main reasons why good programs don’t work. People are lazy and do things half assed. I’m maybe being too harsh but if you have no time to follow a set regime or to perform a full warm-up you have no place in the gym.
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