Sports Fitness Hut's Top 100 Training and Nutrition Tips, #1
Posted Oct 14 2008 4:29am
My next 10 blog posts will cover fitness and nutrition tips for athletes......I'll start with a general framework in this article and go into more detail in the next 9 articles:
1. Prevent Injuries and Burnout - This is the number one goal of sports fitness training! Every serious athlete needs to be involved in a comprehensive training program to prevent injuries and burnout.
2. Stabilization Training (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.
3. Strength Training (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.
4. Power Training (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.
5. Multi-Planar - You should train your body in all 3 planes of motion because athletic movements occur in all planes (sagittal, frontal, transverse).
6. Multi-Joint - Make maximum use of compound exercises like bench press, squats and lunges.
7. Proprioceptively Enriched - Exercises should have high neural demand to improve dynamic balance.
8. Sport-Specific - Training exercises should mirror the movements your sport.
9. Muscle Contraction Spectrum - You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).
10. Contraction Velocity Spectrum - You must train at different speeds to mimic the actions in your sport.
See ya tomorrow for part 2 of this series!
Do you want to train like a champion? Check out my site, Your Fitness University, and become a Sports Fitness Hut Member!
Need more sports training tips? Subscribe to my bi-weekly Sports Performance Tips eNewsletter23 and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!
Share Sports Fitness Hut!
Related Exercise, Health Nutrition Training Tips Resources
My next 10 blog posts will cover fitness and nutrition tips for athletes......I'll start with a general framework in this article and go into more detail in the next 9 articles:
1. Prevent Injuries and Burnout - This is the number one goal of sports fitness training! Every serious athlete needs to be involved in a comprehensive training program to prevent injuries and burnout.
2. Stabilization Training (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.
3. Strength Training (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.
4. Power Training (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.
5. Multi-Planar - You should train your body in all 3 planes of motion because athletic movements occur in all planes (sagittal, frontal, transverse).
6. Multi-Joint - Make maximum use of compound exercises like bench press, squats and lunges.
7. Proprioceptively Enriched - Exercises should have high neural demand to improve dynamic balance.
8. Sport-Specific - Training exercises should mirror the movements your sport.
9. Muscle Contraction Spectrum - You should train using the complete muscle contraction spectrum (eccentric, isometric, concentric). All muscles function eccentrically (reduces force), isometrically (stabilizes force) and concentrically (produces force).
10. Contraction Velocity Spectrum - You must train at different speeds to mimic the actions in your sport.
See ya tomorrow for part 2 of this series!
Do you want to train like a champion? Check out my site, Your Fitness University, and become a Sports Fitness Hut Member!
Need more sports training tips? Subscribe to my bi-weekly Sports Performance Tips eNewsletter23 and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!
Share Sports Fitness Hut!
Related Exercise, Health Nutrition Training Tips Resources
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