Perform Better

For those of you who don't know Perform Better is a catalog that you can order many different kinds of training tools out of. Almost anything you can imagine is in there catalog, all the way from weights and bands to foam rollers and balance boards. Perform Better is more than just a catalog, which I did not discover till just recently. Perform Better has a section of their website where you can find different training techinques and methods to use for a variety of things all depending on what you are looking for. The all so hold seminars and conferences a few times throughout the year in varios locations. There is not enough space or time to talk about Perform Better you really need to go to the site and check it out for yourself. http://www.performbetter.com/

The "New" Spartans

It wasn't to long ago that the movie 300 came out and took America by storm. Not only was the production value of the movie so huge and so well done everyone wanted to look like the Spartans in the movie. The actors in the movie 300 used the new trend crossing the states known as Cross-Fit. Cross-Fit is similar to the P90X program that we discussed a few weeks back. Cross-Fit is not just a DVD though. Cross-Fit is an every changing routine. People can either go to a Cross-Fit affiliated gym or go on to the website and get the days workout.

Cross-Fit uses the confusion principle and the circuit workout training method. The continuous movement keeps the heart rate up and forces the body to be used to its full aerobic capacity. They all so, on most days, do a full body workout. The mix between the confusion and aerboic workout really boosts the metabolism.

The workout that was used in the movie 300 consists of pull ups, push ups, dead lifts with 135lbs, box jumps on to a 24" box, floor wipers with a 135lb , clean and press with a 35lb KB, and then another set of pull ups. This is done twice with no rest in between sets. Depending on what level of the program you are on depends on the number of repetitions you may do. In the spirit of the movie the most elite level consists of 300 total reps. 25 pull ups, 50 dead lifts, 50 push ups, 50 box jumps, 50 floor wipers, 50 clean and presses, and 25 more pull ups. Again this is done twice through with no rest. Go ahead and give it a try. Adjust your reps as you need but before you do that give this a try. I promise you, you will crawl out of the gym. Good luck and have fun.

Core Conditioning

Most people think core conditioning and they think 6 pack abs. I have a 6 pack so what do I need to worry about? WRONG. There is more to your core than just your rectus abdomonis. You have your obliques, lower back muscles, hamstring, quads, hip flexors, and many other small muscles. These muscles are just as important as your abs.

People as a whole need to realize this. Today younger and younger people complain about low back pain. Even mild low back pain for that matter. Most of these pains can be alleviated by regaining an even balance between the core muscles. Low back pain is usually associated with tight quads, hip flexors and low back along with weak abs, and hamstrings. Don't forget to work all areas of your core.

While the six pack is great don't forget the rest of the cores. There are many different exercises you can do to work your upper and lower abs. Obliques can be accomplished by doing simple side bends. Back extensions, hamstring curls, and lunges are great for the rest of the core. With a little internet research you can find just about any core exercises you want for any of the core body parts.

Plyometrics

Plyometrics are an essential part of any good strength and conditioning. Plyometrics are designed to produce fast powerful movements and increase the nervous systems ability to react to movement. When you are talking to athletes you are talking about running ladder drills, cones, and box drills. Plyometrics can all so be used with the elderly in nursing homes. They aren't going to be running ladder drills, cones, and box drills though. Elderly can use plyometrics to help improve there reaction to a fall they may sustain to protect themselves and regain there balance or grab a hand rail.

There are many different programs out there for plyometrics and who has the best one is dependent on what you want to gain from it because plyometrics do all so have other benefits as well. Some components you would find in most any plyometric routine would be high knees, one foot, two foot, iggy shuffle, shuffle, hops, cross overs, and splits. Cones pretty much consist of any configuration you can think of that involves sprinting, back pedaling, and shuffling. Box Drills can be done by jumping up and down from various box heights in various patterns. They can all so be jumping into boxes on the ground in four squares or nine.

Plyometrics are great for everyone and train reaction times and explosive movements. If you don't do plyometrics in your regular workout routine you should start implimenting them in.

Weekly Workout Beginning

Just like everyone out there they find there own favorite workouts and what works best for them. Today I thought I would share my personal workout with all of you for you to try if you like or even compare it to your own.

Day 1
Squats 3 x 10 70% of max
Leg Extensions 3 x 10 Medium Wt
Leg Curls 5 x 10 Medium Wt
Abductors 3 x 10 Heavy
Adductors 3 x 10 Heavy
Calf Raise 4 x 10 Medium
Single Leg Press 3 x 8 Heavy

Day 2
Flat Bench Press 3 x 10 70% of max
Curls 3 x 10 Medium
Triceps 3 x 10 Medium
Incline DB Bench Single Arm 3 x 10 Medium
Back 3 x 10 Heavy
Chest Flies 3 x 10 Medium
Back Extension 3 x 20 BW

Day 3 Off

Day 4
Repeat Day 1

Day 5
Repeat Day 2

Day 6 and 7
Off

This is just for the foundation phase of working out. This workout only covers the first two to three weeks after that some changes are made in which lifts are done and weights that are used to help progress. I hope you see the results that I do with this workout.

Confusion?

Most of you have undoubtedly seen the commercial on TV for the P90X program. Multiple times throughout the infommercial you here them repeatedly say something to the effect of using the confusion principle. But what is this confusion principle?

The confusion principle is very simple. The body adapts to what it is commonly exposed to. If you continiously do the same workout you will find yourself at a plateau that you cannot seem to overcome. The confusion principle is just as it would seem it is confusion of the muscles, it always keeps them guessing. By continuely changing the routine your body does not adapt to the stress it continues to gain and becoming stronger.

You don't need to go spend the $100 dollars it cost to get P90X; you can do it on your own from home if you would like. If you are just beginning h owever or are looking for some knew ideas I would recommend taking a good look at it, you won't be disappointed.

The Complete Package

We have all undoubtedly had a science class at some point in our lives. One word in particular that we have more than likely come across is the word equilibrium. Dictionary.com defines equilibrium as: equal balance between any powers, influences, etc. The world is always trying to find that balance and so are our bodies.

Alot of people think that just because they go to the gym to workout and do cardio a few times a week that they are in good shape. However, this only means that they are physically in good shape. In order to really be a healthy individual you need to have the "Complete Package".

The healiest individuals have a balance between the physical, mental, emotional, social, and spiritual health. Most people don't really pay much attention or are even aware of the other factors that impact there health. Physical health is the one seen the most because people can see direct results and measure their progress.

While this might seem off base for Strength and Conditioning Weekly I assure you that it is not. Before an individual can seriously start that rigors that strength and conditioning has on the body they need to be mental ready and understand what they are in for. They have to be prepared and able to handle the emotional ups and downs they will have and when those times get really tough and you hit walls in your workouts and think you won't make it through a little spiritual help is always a good thing.

The take home message from today's blog is that to be the best at any one of these categories, physical, mental, emotional, social, or spiritual health, you need a balance between them. If any one category is left out the circle could crumble.