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.