Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Sanjeev Chowdhury, Coach, Coimbatore.
24/01/2022
There is always a difference in training hard and training specific to your game demands & need.
Keep your Ground Based Conditioning Programme Specific & Simple..
Work on the quality of Movements ., specific to your sports or position.
Practice Running drills to improve running speed & reduce ground contact time ..
Work on Speed , CoD and Agility drills.
22/01/2022
The Stress Recovery Adaptation response is one of the most important concepts to understand in all of training.
Stress essentially the training in this discussion..
The stress to your body is the load that you put in your daily workout and you have been adding everyday..
For most part , people only think of how to improve the training stress or load, but the adaptations only occur if we rest and recover properly.
Recovery means we provide our body adequate time time to sleep , fuel (carb, protein n good fats ) and time away from training.
Improving the recovery time can drastically improve your performance, progress and gains..
20/01/2022
If you have a body ., you are an athlete 🏃♂️
The “Run-a-three “ test for all the Cricketers..
🏏 Cricket has undergone dramatic changes in recent years, with the development of 1-day and Twenty20 cricket altering some of the vital characteristics of the game. The shorter game format tends to be more physically intensive when related to match duration, incorporating more maximal sprints when fielding,bowling, and batting.
As a result of these demands,running speed has become an essential athletic quality for cricketers and therefore must be assessed correctly. Appropriate speed assessments can provide an indicator of an athlete’s level of ability , and be used to monitor physical development.
🏃♂️Running between the wickets requires batsmen to reach for the crease and turn to sprint back in the direction of the opposite creaseto score more runs. This up-and-back action encompasses movements similar to that of the 505 change-of-direction speed test. However, there are little data to indicate whether the 505 is an appropriate test ofchange-of-direction speed in cricketers.
A more specific change-of-direction speed test that has been used for cricket is the run-a-three. The run-a-three simulates the movement of completing 3 runs on a full-length cricket pitch, and incorporates the use of a bat. The bat can be used to reach the crease in between the first 2 runs, and slide through the crease when completing the final run..
🏃♂️Speed tests for cricketers should be specific, because assessments that replicate match activities are more likely to be effective in distinguishing players of varying ability levels.
Athletes - No Heavy Lifting In-Season🏋️♂️⛹🏻♂️
To become stronger and develop more muscle, you must lift heavier weights over relatively few repetitions. At least, that has been the received wisdom among professional athletes. However, a new body of evidence suggests that it may be wrong.
🏌️♂️In- season heavy lifting can be a problem for athletes because of something called force-velocity relationship whereby heavier weights can only be lifted slowly whereas lighter weights can be lifted much more quickly. So when an athlete trains their muscles for strength they are inadvertently training them to contract more slowly. This is an issue because optimal athletic performance often needs fast muscle contraction or power.
🤾♂️The timing of an athlete’s in-season gym session for strength gains are critical as doing resistance exercise to the point of exhaustion can lead to strength decreases and increased muscle soreness that can last till match day and effect the game performance.
An athlete arriving for a match or practice session, following strength training, with sore muscles may not achieve the desired outcome for the game or session , and they might increase their risk of injury.
Biceps and Sports Performance 🏃
⚡ I'm not a big fan of the Bicep Curl or the sole strengthening of the biceps in most forms, but I think they're often undersold.
⛹️🧗Sports performance training isn't running around doing ladder drills or doing Lunges with a stick in your hands. Using a piece of equipment used in a specific sport doesn't make it "sports specific."
In my opinion, anything that makes you better in your sport or enhances your performance is sports performance training. A Squat helps you generate force so you can jump higher and run faster, which means it's sports performance training.
⚡The Bicep Curl can impact several important movements. The same muscles worked via a Bicep Curl help flex the elbow joint we use when we Hang Clean to build explosiveness, or assist the lats ( latissimus dorsi) when we do a Pull-Up , or improve downforce arm action when running, throwing a ball, skating or jumping.
As long as it's used in the right sequence and at the right time in your programming, the Bicep Curl can have a place in sports performance training.
⚡ Keep Bicep Curls as an Assisted Exercise after you complete your Core Exercises..
For Example: If you have 5 Exercises in your list..
Cleans, Push press, Bicep Curl, Swiss ball Jackknife and Bent over row
Your sequence would be
🌟Core Exercises: Cleans, Push Press, Bent over row
⚡Assisted Exercises: Jackknife , Bicep Curl or vice-versa.
The Bullet-proof Shoulder 🔫
🏋🏻The shoulder joint is one of the most overused joints in the body. Almost every movement with our arms requires action at the shoulder joint. So, for our athletes and general population , a strong and stable shoulder joint is the key for their performance.
I am uploading my shoulder day video of this week , where I have focused on the anterior and posterior part of my shoulder. The details are listed below..
Performed 3 power exercises :
⚡ Barbell Sn**ch- 5 * 3sets & 2 min rest
( missed to record in this video).
⚡Clean & press -5 * 3 sets & 2 min rest.
⚡ High Pulls - 5 * 3 sets & 2 min rest.
And then I have performed unilateral isometric movement -
⚡ Heavy Landmine press 6-8 reps * 4 sets & 90 sec of rest.
Ended my shoulder workout with -
⚡Barbell Lateral raise - 10-12 reps * 4 sets with 60 seconds of rest.
Took a break of 3 minutes to recover and performed a core abdominal circuit focusing on my transverse abdomen and obliques, which includes..
20 Jack-knife
20 Swiss Ball Roll Out
20 Chop N Lift each side.. rested for 90 seconds and then repeated 4 times..
A must try shoulder and core routine for every athletes and general population.
Make sure to focus on your exercise form and technique, as most of these movements are multi joints exercise, where you need your stabilizer muscles to support your joints and spine.
Leave your feedbacks..
Cheers ✊
Prioritise Single Leg Exercises To Enhance Your Athletic Performance
⚡This may sound a little odd, but scientifically speaking, any sport that involves running will require most actions to be performed on one leg. Whether you’re sprinting, throwing, cutting or jumping, it’s rare for both of your feet to be on the ground simultaneously during these movements. If we are attempting to make our training specific to athletics, then it makes sense to only train one leg at a time, because that more accurately reflects what the athlete will be asked to execute on the field.
I have performed all the single leg exercises with an added Resistance Band (RB).
The RB challenges your -
⭐ Eccentric phase, forces every single Stabilizers' Muscle to contribute in controlling the downward movement.
⭐ Increase your Force production capability during the concentric phase of the movement.
The Exercise performed are :
1. RB Cycle Lunge - a great developer of Vertical Power. When you add a band, it increases the resistance, forcing you to produce more power.Now, when the RB come off, the body still thinks that it needs to put out that extra effort and the player is able to jump higher, run faster, etc.
2. SL DL to Jumps - This is one of most explosive exercise to work on your entire Posterior chain responsible for Vertical Power Development.
3. Pistol Squat - one of most challenging movement to perform. This exercise will help in developing a bulletproof quadriceps needed for enhancing your athletic performance.
4. Bulgarian Squat (BS) - the exercise that most of us avoid & skip. I personally love this movement as it hits your Posterior and anterior chain. Doing a BS Variation, 1-2 times a week can really help in improving your explosive strength, needed to be more agile & athletic.
⚡Recommended volume -
2- 3 sets * 5-6 reps & 2 min recovery.
The Functional Athlete 🏃🤾🏌️🏊
⚡The human body is made to move. Functional training means that exercises are based on movement patterns, not isolated muscle actions. The human body is specifically designed to function most efficiently when moving in an upright position with the feet on the ground. Human movement can be organized into specific patterns, specifically, the hinge, squat, lunge, push (both overhead and towards the front of the body), pull (from the overhead position and from the front of the body) and rotation.
⚡The workout in this post provide functionality and cover four fundamental movement patterns (lunge, twist , pull and push ) that balance a program and an athlete. (Squat, bend and gait are the other three).
And these Seven Primal Movement pattern help athletes perform at the highest levels of their sport.
⚡The ability to execute these more complex patterns accurately and to meet the demands of high level performance is very high and challenging, thus it makes sense to first learn to perform each individual primal movement pattern and then integrate the patterns, one chunk at a time, to form the more complex skill.
Recommended volume would be -
2-3 sets * 5-6 reps each leg , with 2 mins average rest to recover well.
Crawling and Athletic Performance 🏃
🚼 Crawling is a developmental movement pattern that ties everything about you together. In developing children, crawling activates and integrates the different parts of the brain.
Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres.
The better the brain can communicate and process information, the better the body moves.
🚼 Perhaps the greatest benefit to crawling is that it builds a foundation of reflexive strength, the original strength you were born to develop.
Your reflexive strength, also known as your reflexive stability, is your body's ability to anticipate movement before it happens and reflexively react to movement as it happens.
The faster your reflexes are, the more resilient you are.
🚼 Crawling is the foundation of your gait pattern. It is the contra-lateral movement (coordinated opposite limb movement) that our walking pattern is built upon. Crawling teaches our shoulders and our hips how to work together in a coordinated fashion - it "ties" them together.
Moreover, since crawling requires your abdominal muscles to be constantly engaged, your torso gets toughened in the process. Apart from these operative joints, crawling also strengthens surrounding muscles such as the obliques, glutes, quads and hamstrings.
🚼 You can add Crawling as part of your warm-up, or between sets for active recovery. You can also add crawling to a circuit or include as part of an intense metabolic finisher at the end of your conditioning training session.
🏃Whether your goals include improving athletic performance, reducing your risk of injury, or simply moving well and pain-free, crawling is an effective movement to add into your training.
Move Faster and Stronger 🏃
⚡Athletes looking to optimize their performance and stamina need to incorporate lateral training as well as linear training into their workout routine.
For many sports, athletes have to move side to side as well as forward and backward. That is why adding lateral training to a workout is so important. Lateral and linear training are equally crucial in becoming a well-rounded athlete.
⚡Being able to move faster, more powerfully and for a longer period of time is a simple recipe for success in athletics. One of the best ways to increase your acceleration, anaerobic endurance (short bursts of strength or speed) and lower-body power is through added resistance exercises.
Perform these exercises one to two times per week 5-6 steps each leg * 2-3 sets.
Be sure to rest well (90-120 seconds) between sets, due to the high physiological demands of the exercises.
Don't Use Machines.. Become One. 🏃🏇🏄
⚡Don’t get me wrong, there is a definite time and place for the machine. It serves as one of the main progressions in a rehabilitation program for injury, and it can even facilitate good prehab work, since it promote some isometric strengthening. However, using a machine removes many of the crucial byproducts that result from a free weight movement.
🏄The human body has evolved over millions of years into a highly intelligent and efficient machine. As part of that development, our nervous systems have evolved to protect us from unwanted injury by providing natural sequences of muscle recruitment and movement . This allows muscles to operate as teams, each working muscle making its contribution to any movement at its optimum length, tension and orientation.
Although you don’t consciously have to think about this as you lift that heavy suitcase onto a luggage rack or lift a dumbbell above your head , your brain is ferociously processing information and sending the right electrical impulses to execute these movements efficiently and safely.
However, this is contrast to most resistance machines found in the gym, where both the axis and plane of the movement is restricted and pre-determined by the machine and its design. And some argue that this restricted pattern of movement comes with costs.
⚡Just like in the real world, there are no machines to support your body so you need to rely on your balance while coordinating your body through movements. This allows your body to become more stable as it works against external forces.
By training with good technique, using your own Body as stabilizers , your injury prone areas can deal with high impact movements that are needed in a game and in everyday tasks.