Training Considerations for Female Athletes

Training Considerations for Female Athletes

Contrary to what some believe, female athletes do not need to train all that much different than male athletes. Just like males, females need to be strong, jump high, and run fast. With this said, there are some unique differences of female athletes – some of these are blatantly obvious, others are not. Even with these differences, only subtle modifications are necessary, while leaving the bulk of the training program intact.

3 Shoulder-Friendly Bench Press Alternatives for Baseball Players

3 Shoulder-Friendly Bench Press Alternatives for Baseball Players

Baseball strength training is a double-edged sword. It is important for increasing throwing velocity, but when done incorrectly, it can cause serious shoulder damage. Because of this, many coaches debate what exercises baseball players should be doing and how heavy they should lift on those exercises. One of these often debated baseball strength training exercises is the bench press. Few exercises can match its' development of the upper body, but it can also do a number on the shoulders. For baseball players that want the strength benefits of the bench press, without the achy shoulder, here are three shoulder-friendly alternatives to the bench press.

How to Gain 10lb of Muscle This Summer

How to Gain 10lb of Muscle This Summer

Summer off-season training is a great opportunity for athletes to pack on a large amount of muscle in a very short period of time. These three months are ideal for training because most athletes have fewer commitments during the summer, allowing them to really focus on improving their strength and size.

However, this will not happen by chance. For athletes to make serious gains in only 12 weeks, they must be spot on with their nutrition and training. This means, eating enough calories and protein to support muscles growth, while also following a proper strength and conditioning program in the weight room.

Advanced Core Training for Athletes

Advanced Core Training for Athletes

Core training is one of the most popular terms you will hear thrown around by coaches and athletes, yet many do not fully understand the actual function of the core. Often only thought of as the abdominal muscles, the core actually includes all the muscles from the shoulder to the hip. The function of these muscles are to transfer energy between the legs and the arms. The stronger the core, the more power an athlete can display – whether it be jumping up for a rebound in basketball or swinging a bat in softball.

The Importance of Back Training for Baseball Players

The Importance of Back Training for Baseball Players

There are two very important reasons for baseball players to include back training into their strength and conditioning program – injury prevention and improved performance. By strengthening the muscles on the backside of their shoulders, baseball players are able to better decelerate their arm when throwing, reducing the stress placed on the shoulder. The back also plays a large role in creating power in both batting and throwing. With the help of a well-designed training program, that incorporates a healthy amount of back training, a baseball player can expect to hit the ball further, throw the ball harder, and stay healthier in the process.

3 Explosive Exercises to Increase Acceleration

3 Explosive Exercises to Increase Acceleration

In the world of sports, they say speed kills. The truth is, acceleration is what really separates elite athletes from the rest of us. In most sports, top speed is rarely reached during competition. So, while speed is definitely important, what matters most for athletes is their ability to explosively accelerate for short distances. Here are three exercises to help you gain a step on your competition.

The Importance of Ankle Training for Athletes

The Importance of Ankle Training for Athletes

If you have ever spent a winter driving in Minnesota, you can appreciate the need for traction. When you’re on ice, you can have all the horsepower in the world, but if your tires don’t have traction with the road, you’re going nowhere. The human body is no different. You can have a ton of strength in your hips, but without a strong and stable ankle, much of that power will never reach the ground. And, like a Honda Civic in 12 inches of snow, you’ll be going nowhere quick.

In-Season Strength and Conditioning Training

In-Season Strength and Conditioning Training

Everyone knows the importance of strength and speed training in the off-season, but when the season finally rolls around, many athletes stop training completely. This is a mistake. Not only do these athletes stop progressing, they actually regress and go backwards with their strength and speed. Within only a few short weeks, noticeable strength and speed drops will occur (1). As the season goes on, performance markers continue on their downward spiral, resulting in an athlete that is weakest and slowest at the most crucial time of the season – playoffs.

All is not lost, though. By simply implementing a well thought-out in-season training program, athletes can maintain and potentially even improve their strength and speed, without sacrificing any practice time.

Have Your Pumpkin Spice and Drink it Too

Have Your Pumpkin Spice and Drink it Too

With the start of fall, we can officially slide back on our Uggs and resume putting pumpkin spice in every food and drink item imaginable. But, what’s pumpkin spice without a little whipped cream – Right?

These drinks might make the inevitability of fall/winter a little more bearable, but how many calories are in them, and how much would you need to exercise to burn them off? Below are four popular pumpkin spice drinks, with their calories listed, and the number of minutes of burpees you would need to perform, to burn them off. 

The Executive Workout

The Executive Workout

If you are like many of my professional clients, the amount of time you have available to work out is limited. Between meetings, traveling, and family there is little time left over for you to improve your health and fitness. Being this crunched for time, it is important to get all you can out of every minute you have in the gym.

In a perfect world we would all have two hours set aside each day to work out, but that’s not realistic for most of us. When we are limited on the time we have to work out, we need to take advantage of the time we do have by performing as many multi-joint exercises as we can. These exercises are great because they allow us to work multiple muscles groups at once, saving valuable time – not to mention they also tend to be more beneficial for gaining muscle and strength.

How to Maximize an Athlete's Training ROI

How to Maximize an Athlete's Training ROI

When you hear the words “return on investment,” or ROI for short, images of the stock market and retirement funds come to mind. People put money in to these investments expecting something in return – more money! The more money that comes out, compared to money put in, the greater the ROI.

With sports performance training, you want to increase your ROI just as you would with your investment funds. Instead of looking solely at money, an athlete also has to consider time – the most valuable resource of them all. For every hour an athlete trains, they should expect to receive things in return – greater strength, power, speed, etc. With the limited time most youth athletes have, it is important that they maximize their ROI for every hour they put in at the gym.

The 80-20 Rule

The 80-20 Rule

The 80-20 Rule, an economic principle, which loosely states 80% of an outcome results from 20% of the cause. Or, 80% of what you get comes from 20% of what you do. While this rule has its base in economics, it can also be applied to your health and fitness.

Early Specialization is Ruining your Athlete's Chances of Playing at the Next Level

Early Specialization is Ruining your Athlete's Chances of Playing at the Next Level

A recent look at the 2016 NFL Draft showed that 28 out of 31 first round draft picks were multi-sport athletes – 12 of which played more than two. This year’s draft, along with many before it, debunks the “more is better” myth many parents and coaches follow in regards to athletic development. Many parents fear if they do not pick a single sport and focus all their child’s time on it, they will fall behind the competition, ruining their chances of success. When looking at professional athletes from all different sports, this simply is not true. In fact, early specialization may actually ruin your son/daughter’s chances of playing at the next level.

How to Instantly Improve your Vertical Jump

How to Instantly Improve your Vertical Jump

For many, the vertical jump is the single best test of power and overall athleticism. Coaches often use this test as a quick indicator for athletic ability and on-field performance. For any athlete that is looking to stand out from the rest, a high jump is a guaranteed way to get any coach's attention. By applying these three strategies, you will quickly add inches to your vertical jump within minutes.

3 Things You Must Do To Achieve Your New Year's Resolutions

3 Things You Must Do To Achieve Your New Year's Resolutions

Once again, the new year is upon us and with it comes everyone’s new year resolutions, and If all goes to plan, by this next year all your friends and family members will be filthy rich with amazing bodies. We both know this is unlikely to happen, but who is to say you yourself cannot experience massive change in your life within a year’s time? The process is surprising easy to do, yet by this time next year 9/10 of your friends and family members will be no closer to their goals than they sit today.

How Much Protein Do Athletes Need

How Much Protein Do Athletes Need

The amount of protein that an athlete needs is a hotly debated topic. Some peoples’ recommendations vary from as little as 15-20% of total calories consumed to as much as 2.2-3.3g/kg of body weight (1). The NSCA, on the other hand, recommends a more moderate 1.5-2.0g/kg of body weight. With such a range between these recommendations, it is clear that protein consumption is not an exact science, but taking into account a few variables athletes can narrow down how much protein they should be consuming on a daily basis.