Performace4

Ainda pensa que precisa de correr para perder peso? Correr pode ajudá-la(o) a perder peso? Sim, sem sombra de dúvida. É necessário? Não, não é. Esta é uma questão que me colocam muitas vezes e cada vez mais nos últimos tempos. Para quem já leu algum...

CABE JUST RETURN ONCE AGAIN PLAYING !!!

VertiMax Training at American Top Team Coconut Creek American Top Team S&C coach Brian Harris putting UFC fighter Shawn "Savage" Jordan and Steve Montgomery through a MMA circuit workout utilizing the VertiMax.

First CrossFit Study: It Works Wonders, If You Can Survive - Blog

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* A general, aerobic warm-up or a general aerobic warm-up followed by dynamic stretching are the best types of warm-ups for optimizing countermovement jump performance
* Static stretching leads to reductions in performance, irrespective of where it is placed in the warm-up.
* The position of static stretching in the warm-up has a significant effect on countermovement jump performance. Positioning the static stretching at the end of a warm-up causes a large reduction in jump performance, while the addition of static stretching to the beginning of a warm-up causes a small reduction.
* Where warm-ups must involve static stretching in order to achieve full joint range of motion, static stretching is best performed at the outset of the warm-up.

You live to fight another day. If I listen
to my body, and take the rest it needs, I will be stronger
the next time I step into the gym.

Training hard is just one part, the second critical component
is training smart.

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LETS DO SOME PULL UPS TODAY !!
train the lats, and the lats are huge players in athletic function and the quest to get strong and gain muscle. They're the biggest player in force transfer between the lower and upper body, and play key roles in core stability and breathing.

Let’s be honest– initially most of us feel pretty stupid sitting in a quiet place and “visualizing.” Despite a preponderance of evidence that visualization works, despite it being a staple of professional teams and Olympians, it just seems like it belongs to people sitting on a rock in Sedona instead of being an integral part of sports training. I played Lacrosse at Air Force Academy where we were well taught to strategize, pre-think and predict, but at the core I felt like visualizing was something that should be relegated to Quidditch players at Hogwarts.

Well guys, get out that rock,and start practicing how to use your mind as a training tool. Visualization should be practiced as religiously as any sports practice; there’s a ton of solid, scientific evidence that it works and is a significant competitive advantage.

Basically, Visualization can be used in three ways:

To Learn – to develop a movement or sequence of movements correctly. Once the brain understands the sequence, the brain “teaches” the muscles to perform the action(s).

Building Confidence – visualizing the details of successful sequences or events in the past builds the psychological confidence of an athlete.

Run throughs of different possible scenarios. Visualizing the different options you have in a given playing situation sets you up to be able to execute those scenarios.

This is how Learning Visualization works:

When you do something for the first time, let’s say run the 40, your brain builds a neurological pathway. It’s not a sturdy road at that point, think of it as a dirt trail beaten through the woods. Each additional repetition of that sequence of movements lays down another layer of dirt, more repetitions lay down gravel, more repetitions pave it with asphalt; with enough repetitions you have a smooth road. Just as driving on a smooth highway is easier and more efficient than driving on a rutted dirt trail, it’s easier to do anything that is a “smooth road” in your brain. When you visualize a movement sequence in detail you are building that roadway in your brain. Visualization induces a specific pattern of autonomic (involuntary nervous system) responses, so your muscles know what to do. Your physical practice consciously carries those actions out and strengthens the muscles needed to do so.

Now the kicker – visualization takes practice. Some people can visualize a movement or sequences in detail immediately – most of us can’t. Visualization requires concentrating on just one thing in great detail. For most of us that means we have to be physically relaxed and really work on relaxing our minds. A lot of us find it easier to block out the rest of the world if we have a mind routine, a kind of pre-visualization warm up. For me it was visualizing walking out of the locker room, opening the door, stepping out of the door and starting to walk down the hill. Once I had mentally walked down the hill and reached the practice field then I went through the skill or sequence visualization numerous times. For another athlete the visualization warm up might be building a mental image of getting ready to practice- you have to experiment to see what works best for you. Practice Visualization 10 minutes each day, it seems to work best early in the morning, but that’s not practical for most of us so just pick a time to mentally practice and stick to that time the same way you would a physical practice. And, keep at it. We’ll go over the competitive advantages it can give you and examples from the sports world next week.

TRAIN SMART !! TRAIN SAFE

If we're strong enough mentally to push through
a few extra reps at the end of the set, or we train
smart and use the right exercises - we will make
progress and achieve our goals faster.

But, on the flipside, the small things can mess you
up. Not performing an exercise the right way
or getting "out of the groove" can spell disaster.
Getting an injury is just a matter of these small
things adding up over time.

With this in mind, you have to check on this
very simple, and quick tip, to keep your lower
back safe.

Over the years, you learn the “small things” make all of the difference in the weightroom. This is a huge understatement especially when you’re hitting a lower body workout that includes heavy compound exercises.

Big lifts like RDL’s, squats, deadlifts, front squats, and power cleans – targeting the lower body through a loaded hinge pattern – require precise movements and linear bar paths.

If the bar gets away from you just a fraction of an inch – when performing RDL’s – or you get out of the groove with a deadlift or squat, you’re just begging for a lower back injury.

One of these essential “small things” that I’ve learned the hard way is always keeping the bar close to you. You should be trying to minimize the distance from the center of mass of the barbell and you’re own center of mass – at all times. This will keep you at the best mechanical advantage and keep you safe.

keeping the bar close by engaging the lats.
When performing deadlifts and RDL’s, it is critical that you shift the tension of the load to your hips and posterior chain. If the bar gets out in front of you, you will come up on your toes and create an anterior weight shift. The weights will seem much heavier and your low back will be in trouble.
Think about trying to lift a heavy box that is on a table in front of you, or trying to lift that same box straight up from the ground directly underneath your legs.

The same lat engagement is also essential when using kettlebells or dumbbells with the same loaded hinge pattern – but the position is slightly different.

Most lifters try to keep the db/kb’s in front of them as if they were a barbell, and this is a mistake. The size of the dumbbells or the globes of the kettlebells, won’t allow you to keep them close to you body as you move into hinge pattern.

You’ll notice the feeling of tipping over forward when using these bigger kettlebells and dumbbells for your supplemental work. This is because you’ve increased the distance between the implement and your center of mass.

Coaching in the Weight Room

Just about every sport coach now recognizes the fact that a strength program can help their athletes optimize performance, reduce the risk of injury, and improve overall health and self-esteem. Some coaches are very comfortable in the weight room, while others feel totally out of their element. Either way, there are a few easy steps to follow to maximize your effectiveness in this environment.

Many coaches get overwhelmed in the weight room and never really give their best instruction or encouragement. But, many high school athletes need you there to show proper technique, get through the routine quickly, keep traffic flowing, give safe and effective spotting, and maximize effort.

In addition to reducing the risk of injury and enhancing performance, the weight room is also an excellent place to develop relationships and create team unity. Unfortunately, many coaches miss out on this because they are sitting in the corner or absent from the room altogether. Never underestimate the long-term benefits of polishing your weight room coaching skills. Here are a few easy steps you can take to optimize your coaching effectiveness and help your athletes get the most out of their training time:

1. Educate Yourself. If you haven't implemented a program because you don't feel knowledgeable enough, put that excuse to rest. You don't have to be an expert to help your team reap the benefits of strength training, and there are plenty of books that can give you a decent understanding of technique, program design, and how to spot different exercises. Go to your local bookstore or at the very least get online to find something to fit your needs. There is plenty of misinformation online, so just be sure to read with a critical mind. Always check the source before you completely buy into something that sounds too good to be true.

Avoid the trap of feeling like your athletes need an incredibly specialized training routine. It's best to keep it simple with high school athletes. They will benefit from a basic, well-rounded program, so just get them started and feeling comfortable in the weight room by introducing a few basic exercises that you can easily teach. Remember, you can always add more later on.

2. Teaching Sessions. Before you turn your athletes loose in the weight room, spend a couple of days teaching them how to perform all of the exercises and how to safely spot each other. Take your time up front to save a lot of time and energy down the road.

3. Record Keeping. Once you've created the training routine, give it to your athletes on a piece of paper or card-stock so they can record the amount of weight lifted and number of repetitions performed on each set. This serves a few important purposes. For the athlete, it tells them exactly what they should be doing on every exercise and gives them a goal each day. This will help them make progress and eliminates guess-work.

For the coach, a workout card quickly gives you a lot of information and tracks attendance. You are going to be bouncing around from athlete to athlete, spotting as many athletes as possible; you want to spot each athlete on at least one exercise each day so you have a little contact with everyone. As soon as you're done spotting one athlete, look around the room, see who is ready to lift, and get there quickly.
Having the workout card available allows you to easily see the weight and repetition goal for each set before you begin spotting. You can assess progress and effort on each exercise by taking a quick look at the chart. This is a great way to increase accountability and improve your ability to coach multiple athletes in the weight room.

4. Exercise Selection. In an effort to keep your training sessions time-efficient, it is recommended to select exercises that utilize a large amount of musculature rather than focusing on isolation exercises. For example, squats, leg presses, lunges, bench presses, dips, pull-downs, rows, and military presses all use multiple joints and recruit several muscle groups. These exercises should be the foundation of your program.

Curls, wrist extensions, and triceps pushdowns are examples of isolation exercises that can eat up a lot of valuable time.

It is also highly recommend that you select exercises that are relatively easy to teach, learn and execute. Lifts like the power clean and sn**ch are very technique intensive, require a great deal of coaching expertise, and are often performed incorrectly, which can be dangerous. There is absolutely no need to include exercises that are problematic for your situation. Whether you don't feel comfortable teaching an exercise or the athletes just aren't getting it, drop any exercise that is causing problems.

5. Traffic Flow. I often see traffic jams in high school weight rooms. This makes for an inefficient, frustrating experience that can be avoided. Rather than performing several sets of each exercise, have your athletes perform one set of 2-4 different exercises for the same body part to keep traffic moving.

For example, instead of performing three sets of bench press, try doing one set of bench press, one set of incline press, and one set of push-ups. Not only will this keep everyone moving, it also allows the musculature to be trained at several different angles and is equally effective in developing strength. This eliminates a lot of standing around that ultimately creates distractions and decreases training intensity.

You can also create different versions of a workout. Change the order of exercises for some athletes so the equipment is being used at different times. This small change will allow more athletes to workout simultaneously without traffic jams.

The weight room can be the motivational hub of your program if you create the right environment, and these simple tips can increase your effectiveness as a coach. They will allow you to maximize your coaching skills and give your athletes what they deserve - your attention.