Tuesday, October 6, 2009
World Zombie Day
PLYOMETRIC EXERCISES
Plyometrics places a large amount of stress on the human body's superstructure. These exercises should not be preformed until you meet the min exercise base:
1) You should have no existing muscle, ligament, tendon, hip, shoulder, knee, back, or ankle injury.
2) You should be able to squat 1.5 to 2.0 times you body weight, 1RM.
3) Athletes weighing >250 lbs should be able to bench their body weight.
4) Athletes weighing <250 lbs should bench 1.5 times their body weight.
5) Obese weight >198 lbs or > 20%BMI.
Even after the min base is achieved; you should use care in performing them, so that injury will not occur. Why bother with Plyometrics if it seems so hazardous? Please understand people use Plyometrics everyday life: sprinting to catch the bus; jumping over a hazard; catching a thrown apple; or throwing a newspaper at a porch. Plyometrics development will aid in your navigation of day-to-day activities. What Plyometrics do is train your muscles respond (with max strength) rapidly (explosively) in a short amount of time. This is not one of the number of weight loss posts; Plyometrics is not for weight loss. Plyometrics develop the neuromuscular system (fast-twitch muscle fibers) and not aerobic or strength systems. Think rapid reactions in sports or reflexes. Generally, a Plyometric circuit is done at least once a week for basic fitness needs, never more than x2 a week. Strength workouts and Plyometric training should not be preformed on the same body area on the same day. Respect Plyometrics, unless you want to injury yourself! If you are ready, then try these basic Plyometric exercises to start:
Jumping and Bounding Routine:
- Warm-up
- Set a 20m straight line on a firm level surface
- Perform each drill x6, with easy walk recovery from end point back to starting point. Think “rapidly” getting off the surface on landing.
- Watch for proper form in drill.
- Repeat circuit x2 for 4 weeks, then x3 after that.
- Cool-down/stretch
Drill 1: Jump from left foot to right foot straight down the line.
R R R R
Start ------------------------- End (center line)(all not to scale)
L L L L
Drill 2: Jump from right foot to left foot, crossing over the middle line.
R R R R
Start -------------------------End (center line)
L L L
Drill 3: Hop on the same leg 4x and other leg 4x straight down the line.
Start R-R-R-R-L-L-L- L-End (center line)
Drill 4: Double leg jumps in a straight line for 10m , then double leg jumps from side to side for 10m.
LR LR LR LR
Start LR-LR-LR----------------------End (center line)
LR LR LR
* * *
Sprit Program (Acceleration Speed):
- Warm-up
- Mark out a set distance on a level firm surface – football field, track, or yard.
- Accelerate from the start to “all out speed” you can reach in the distance run.
- Perform the sets.
- Allow three minutes of recovery between sets. (easy walk recovery)
- Chart your progress.
- Cool-down/stretch
Set 1: Sprint 20m then jog back x12, recovery 3 min
Set 2: Sprint 40m then jog back x8, recovery 3 min
Set 3: Sprint 60m then jog back x4, recovery 3 min.
Set 4: Sprint 80m then jog back x2, recovery 3 min.
It is difficult to write a blog post on such a large subject. What to include? What to leave out? How much theory to add? When to stop? The above should be enough to get you started. Comments/Corrections are always welcome. Next post on Plyometrics for the core and upper body, -work allowing.
No Claim to original works, References:
-Land Forces Command Fitness Manual(CFPSA) NATO, Dr. Howie Wenger, B-GL-382-003/PT-001
-NSCA Performance Training Journal, vol 8, issue 4. www.nsca-lift.org/perform.
- The Navy SEAL Physical Fitness Guide, Dr. Patricia Deuster, Uniformed Service University of Health Sciences, 1978.
1) You should have no existing muscle, ligament, tendon, hip, shoulder, knee, back, or ankle injury.
2) You should be able to squat 1.5 to 2.0 times you body weight, 1RM.
3) Athletes weighing >250 lbs should be able to bench their body weight.
4) Athletes weighing <250 lbs should bench 1.5 times their body weight.
5) Obese weight >198 lbs or > 20%BMI.
Even after the min base is achieved; you should use care in performing them, so that injury will not occur. Why bother with Plyometrics if it seems so hazardous? Please understand people use Plyometrics everyday life: sprinting to catch the bus; jumping over a hazard; catching a thrown apple; or throwing a newspaper at a porch. Plyometrics development will aid in your navigation of day-to-day activities. What Plyometrics do is train your muscles respond (with max strength) rapidly (explosively) in a short amount of time. This is not one of the number of weight loss posts; Plyometrics is not for weight loss. Plyometrics develop the neuromuscular system (fast-twitch muscle fibers) and not aerobic or strength systems. Think rapid reactions in sports or reflexes. Generally, a Plyometric circuit is done at least once a week for basic fitness needs, never more than x2 a week. Strength workouts and Plyometric training should not be preformed on the same body area on the same day. Respect Plyometrics, unless you want to injury yourself! If you are ready, then try these basic Plyometric exercises to start:
Jumping and Bounding Routine:
- Warm-up
- Set a 20m straight line on a firm level surface
- Perform each drill x6, with easy walk recovery from end point back to starting point. Think “rapidly” getting off the surface on landing.
- Watch for proper form in drill.
- Repeat circuit x2 for 4 weeks, then x3 after that.
- Cool-down/stretch
Drill 1: Jump from left foot to right foot straight down the line.
R R R R
Start ------------------------- End (center line)(all not to scale)
L L L L
Drill 2: Jump from right foot to left foot, crossing over the middle line.
R R R R
Start -------------------------End (center line)
L L L
Drill 3: Hop on the same leg 4x and other leg 4x straight down the line.
Start R-R-R-R-L-L-L- L-End (center line)
Drill 4: Double leg jumps in a straight line for 10m , then double leg jumps from side to side for 10m.
LR LR LR LR
Start LR-LR-LR----------------------End (center line)
LR LR LR
* * *
Sprit Program (Acceleration Speed):
- Warm-up
- Mark out a set distance on a level firm surface – football field, track, or yard.
- Accelerate from the start to “all out speed” you can reach in the distance run.
- Perform the sets.
- Allow three minutes of recovery between sets. (easy walk recovery)
- Chart your progress.
- Cool-down/stretch
Set 1: Sprint 20m then jog back x12, recovery 3 min
Set 2: Sprint 40m then jog back x8, recovery 3 min
Set 3: Sprint 60m then jog back x4, recovery 3 min.
Set 4: Sprint 80m then jog back x2, recovery 3 min.
It is difficult to write a blog post on such a large subject. What to include? What to leave out? How much theory to add? When to stop? The above should be enough to get you started. Comments/Corrections are always welcome. Next post on Plyometrics for the core and upper body, -work allowing.
No Claim to original works, References:
-Land Forces Command Fitness Manual(CFPSA) NATO, Dr. Howie Wenger, B-GL-382-003/PT-001
-NSCA Performance Training Journal, vol 8, issue 4. www.nsca-lift.org/perform.
- The Navy SEAL Physical Fitness Guide, Dr. Patricia Deuster, Uniformed Service University of Health Sciences, 1978.
Friday, September 11, 2009
Image is everything
“A society improves its welfare through investment.” Keyes
To start, this post has nothing to do with the above quote. I just came across the quote. Back to topic. I spent a great deal of my life being overweight. I mean in the neighborhood of 30 lbs overweight. This is something you just can’t hide. Regular people treat you poorly. Overweight people treat you poorly. You get paid less at work. You get passed over for jobs and promotions. The bottom line is that it effects your lifestyle and future in negative ways. The key is that you can do something about it.
You might be thinking this is just some weight loss post, it is not. There is a plethora of articles on calories-in < calories-out; EPOC, and interval cardio weight loss training. You can read how to restrict caloric intake and rev up you metabolism. What this process does in effect is change your metabolism from a fuel-efficient vehicle to a Hummer. You would then restrict your calorie intake, so the body needs to burn fat reserves. What I want to do is to take this the next level. This is increasing lean muscle mass.
When I first started losing weight, I remember reading a book on how to dress to look thinner. In this book there was a picture of a weight bench with a dumbbell placed on it. The book inferred that through colour, cut, and pattern you could look 15 lbs thinner, don’t expect miracles. Here is the bomb. To effect an image that will take you somewhere, to the next level; you have to gain lean muscle mass. Gaining lean muscle and definition is hard. It is almost harder than losing weight. The positive effects are enormous: more money, better lifestyle, and attracting better looking women. I am not talking professional bodybuilder physique here. I think taking things to that level maybe detrimental (I have no proof of that.) This is to the extent I see negative reactions to body builders. I am talking about an athletic body build. I am going to place a few posts over the next months on techniques I came across to help build lean muscle mass. Till then cheers.
Saturday, July 4, 2009
Airline Fees
I found this poster at www.billshrink.com. It's great to see those hidden airline fees.
Recession Gets Worse
If you haven't had your hours cut, then congrats! Else, welcome to the new trend of cutting hours to the point that you have to quit to survive. Like you, I pay unemployment insurance, but unless I am laid off I can't use it. Cutting hours is a quick way for employers to get rid of employees without paying unemployment in most states. I my state you can get cut back beyond 20 hours for three weeks before unemployment cuts in.
The LAnd of the Lost movie is Coming. Set the date!Exercise and Goals
I had a big argument with someone over the amount of time I spend working out. First, It’s my time to spend and not theirs. Second, It’s my money and not theirs. As long as I get done what needs done; it’s none of their business. It is true that I am more into exercise beyond the health level. Though, I am not an athlete, but I am trying to go for a high lean muscle mass (BMI).
That goal takes time! I do honestly believe that the better you look, the easier life is for you. This has been proven to me time and again. As far as I am concerned, “Image is everything” is of the ranking equivalent to the Law of Gravity. Understand, I was far from a member of the “sport” cast in high school. I, as they say, showed up for gym and got my “C.” It has been a hard road to where I am now.
One thing I do like about exercise is that I can see results, for example: Everyone reading this has been on a job search. You probably sent out hundreds of resumes and applications. The problem is that you may have zero to show for it at the end of the day. It happens. But with exercise; it’s different. If I run a mile or do a hundred press-ups, then I expect and see a results. Dump effort in and results are a guaranteed yield. How many things have that promise! Just follow the SMART formula and you can set goals and see progress:
A) Specific: Be specific what you want to accomplish. I want to fit into X dress for the Christmas party.
B) Measurable: I want to lose X inches, nothing amorphous.
C) Action Oriented: I must exercise 4x a week for 12 weeks to achieve goal X.
D) Realistic: I can’t lose 40 pounds in a month, but 10 pounds weight loss is realistic.
E) Timed: I have 12 weeks to accomplish what I set out to do. I have to hit X benchmark by week six to be progressing.
Cheers
That goal takes time! I do honestly believe that the better you look, the easier life is for you. This has been proven to me time and again. As far as I am concerned, “Image is everything” is of the ranking equivalent to the Law of Gravity. Understand, I was far from a member of the “sport” cast in high school. I, as they say, showed up for gym and got my “C.” It has been a hard road to where I am now.
One thing I do like about exercise is that I can see results, for example: Everyone reading this has been on a job search. You probably sent out hundreds of resumes and applications. The problem is that you may have zero to show for it at the end of the day. It happens. But with exercise; it’s different. If I run a mile or do a hundred press-ups, then I expect and see a results. Dump effort in and results are a guaranteed yield. How many things have that promise! Just follow the SMART formula and you can set goals and see progress:
A) Specific: Be specific what you want to accomplish. I want to fit into X dress for the Christmas party.
B) Measurable: I want to lose X inches, nothing amorphous.
C) Action Oriented: I must exercise 4x a week for 12 weeks to achieve goal X.
D) Realistic: I can’t lose 40 pounds in a month, but 10 pounds weight loss is realistic.
E) Timed: I have 12 weeks to accomplish what I set out to do. I have to hit X benchmark by week six to be progressing.
Cheers
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