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Showing posts from May, 2020

Sensible Training - A Logical Approach to Size and Strength

by Dr. Ken E. Leistner With all the numerous changes that have taken place in the field of weight training over the years it has never been truer that "the more things change the more they remain the same". Armed with the accurate information collected over the years it is possible for anyone to improve their strength, their muscular endurance (to a certain extent), their cardiovascular endurance, and their appearance (a subjective evaluation) if the interested party is willing to take the brief time necessary to analyze the conditions necessary for inducing muscular growth stimulation. The requirements haven't changed over the years, and the nonsense put forth by the commercially interested and biased parties hasn't changed either. But most importantly, the irrational approach taken towards training hasn't changed a great deal either, and has prevented the vast majority of weight trainees from reaping even a small portion of the possible benefits made available

Avoiding Injury and Preventing Injury

by Arthur Jones Exercise should help to avoid injury...not cause injury. But it can do either. It can strengthen the muscles and the joints of an athlete to such an extent that the possibility of a directly sports- connected injury is greatly reduced. OR...if improperly performed, it can cause an injury that might never have occurred on the playing field. Exercise can CAUSE INJURY in at least two different ways...(1) an athlete may injure himself while performing an exercise, an injury that is a DIRECT result of exercise...or (2) an athlete may hurt himself on the field as an INDIRECT result of exercise. Injury that is directly caused by exercise will usually be obvious, you will normally be aware of such an accident when it happens und will thus know where to place the blame. But INDIRECT injury may not be so easy to recognize...since it will not result from a single cause and effect type of situation that makes itself known immediately. For example, if an athlete pulls a thigh

Ellington Darden on High Protein Diets - Part 2

More on   Moron High Protein Diets See Part 1 if you haven't Q: Some of the sports scientists at the University of Florida recommend extra protein intake for their strength and power athletes. Do you disagree with them, too? A: I’m not against a little extra protein in your diet. Just don’t go completely overboard and bump it up to three or four times the RDA. Consuming 250 to 300 grams of protein a day—whether it’s from food or supplements—is expensive, wasteful, and not the safest thing you could do for your liver and kidneys. There has been research—including one study from the University of Florida—showing that perhaps there are advantages for power athletes and bodybuilders to consume from 50 to 100 percent more protein than the RDA of 0.36 gram of protein per pound of body weight. I don’t buy into it—not completely, anyway. Here’s what I do believe about protein and muscle. Only intense exercise generates cellular messages (hormones) that stimulate the chemicals to beg

Protein Supplements - AKA Pissing Your Money Away

A quote from Dr. Ellington Darden on the subject of protein: " In 1970, I had a story to tell. After being a competitive athlete and bodybuilder for 20 years, and after consuming tons of expensive nutrient pills, I clearly saw that most of the money I spent on food supplements was wasted. I realized this as a result of being challenged in my nutritional practices by Dr. Harold Schendel Professor in the Food and Nutrition Department at Florida State University. Here′s what happened. For two months, I kept precise records of my dietary intake, of my energy expenditure, and of my general well-being. All my urine was collected and analyzed by a graduate research team in nutrition science. Believe me, it was a real inconvenience to have to pee in a large brown bottle, which I carried around with me all day long in a paper sack. It was even more tedious to test my urine scientifically for various vitamins, minerals, and protein content. But I figured it would be worth it. Once and f

Functional Vs Dysfunctional Strength

Much has been written on the topic of functional strength. Too much really. There is the argument of what that phrase even means. Functional Strength In general all strength is functional to an extent. I will cover why that is not always true a bit later. If you gain muscular strength. Anything those stronger muscles do becomes easier. if that is the case then more must be better. Well, that is typical muscle-head thinking. If some is good, more is better. We are building athletes for sports other than powerlifting, and olympic lifting. In that way there is a “strong enough” destination wherein the athlete is fully strengthened for the sport she or he plays. In other words the acquisition of additional strength translates to no improvement on the court or field. In fact the acquisition of additional strength is a detractor. It detracts from the time that could be better spent on doing sport specific training or even just recovering from training sessions. Once an ath

You Might Be A Steroid User If...

We thought a little humour might be nice at a time like this. If you are 35 and still have acne on your back… If your eyes are so far back in your head, you’re mistaken for the missing link… You’re abs are ripped, but stick out further than most beer guts… When you use the term “gyno” you aren’t referring to a gynecologist… You’re not angry, it’s just that the rest of the world is so f’ing stupid… The vet called and he wants his meds back… You look like Tarzan, but play like Jane… You think the discoveries of Einstein and Newton pale in comparison to Duchaine’s… You’re wishing a service like the diabetics have existed to send you new needles… You think everyone gets giant puss filled lesions on their ass… All your friends are bouncers… You have your mail delivered to the gym… Feel free to comment with others you think of.

Strength And Conditioning For Men's Lacrosse: Princeton

Matt Brzycki Coordinator of Health Fitness, Strength and Conditioning Princeton University This is the unedited version of an article that appeared as Nothing Lax About It in /Training & Conditioning/ 9 #9 (December 1999): 35-38 With five national championships in seven years, the Princeton University Men's Lacrosse Team was the most successful college program of the 1990s. And they take their strength and conditioning seriously. "Our schedule is highly competitive every year," says head coach Bill Tierney. "Our strength and conditioning program is a key element in our preparation to play this type of schedule. When all other skills are equal, the stronger and more conditioned athletes will win." Long-time assistant coach David Metzbower -- who is responsible for their strength and conditioning program -- states, "We aren't trying to create a team of competitive weightlifters or bodybuilders. The main purpose of our strength training program is t

Coaches Workout

Coaches need to stay in shape too. Coaches have a lot going on. Many teach in addition to coach, so obviously an efficient workout is one that might actually get done. You should be able to be done with this workout in less than 20 minutes even if you loaf. I say this is a workout for the coaches, but this will be effective for your athletes as well. To be done on two different days per week. Ideally with at least two days rest between. Day 1 Overhead Press Chest Press Leg Press Day 2 Pulldowns Deadlift Calf Raises One set to failure. If you can't get at least 8 reps in a 3/3 cadence, decrease the weight. Or don't pay attention to reps at all. Just time your set and work to fail between 45 and 90 seconds. If you fail before 45 seconds, decrease the weight if it was before 30 seconds otherwise stay with the same weight. If you can go considerably past 90 seconds, increase the weight. This will give you all the stimulus you need for strength and muscle gains. Worr