When looking at anything we all like to know if we are either doing good or improving. Nobody likes to feel like a
failure or feel unsuccessful. When looking at the gym and improving athletic performance we should have a measuring stick. Generally this measuring stick is an overall stigma of what your 40 yd dash is. We need
to discard the generall measuring stick and understand the underline reason why we are trying to become a better athlete or physically fit.
“Every day of my life, I’m trying to find a different way to become better”- Ray Lewis
Gaining success while trying to develop our overall athletic abilities is obtainable for everyone. So why is it that so many give up or have no progress in their training? It is two things, having un realistic goals and second unrealistic idea of what level you are in your athletic abilities.
Understanding what makes a dream and goal is, are very important in gaining your athletic potential. Goals you have are going to be divided into meso goals, micro goals, and macro goals. Dreams fall under legacy or lifetime attainment.
When looking at our physical or athletic abilities we need to know where your real levels are including what our 1 rep max is in our lifts. By knowing where we are physically is when we can see our real abilities. When putting any strength program together, it is very important to understand of where your level of strength is.
What is our 1 rep max? This is our measuring stick, knowing what are real 1 rep max, will increase our effectiveness in the gym. To me, I like to put it this way: what is our rep scheme to what weight we are, our amount of lifting needs to match. Our body is limited on what we can do and we only have a limited amount glycogen storage. With a limited amount of energy we need to as efficient as possible during the session.
Once we know what our real 1 rep max is, then we can start a road of progress. Have you ever gone to the gym and said this is what I’m going to do and then come up short? You came up short because you either have a lack of energy or are doing more than what you are capable of.
Once you we have started on the road we need a good measuring stick that is only to for you to see what progress you have made. Here our a few rules you need to live by.
This is your measuring stick.
Once you can see and check what you are doing, with what you are capable of, you will grow with consistency. This is not a magic pill, but a start on the road of progress. Please, any questions go a head and leave them and remember to follow and listen to us on our podcast: The Athletic Edge at blogtalkradio.com. Have a great day!
Ingredients For The Crust
This recipe will be a simple snack to allow the body to have the nutrients needed to start the day , have a good snack or help in recovering from a workout . This is an easy recipe where can have good carbs while having a good source of protein crepe. You can add several defferent toppings to enjoy —bananas, peanut butter, Nutella, strawberries, or even savory items like ham.
The past two weeks I have had to take my son to the doctor for stitches for being careless. He was showing dad how fast he was and tripped and hit his head on the wall. When he did this he cracked his head open and needed six stitches. How does this relate to flexibility?
Dynamic flexibility will have a lasting effect in increasing our range of motion in sport specific movements. With a greater range of motion we will allow the body to gain effective movement to enhance the power agility and reduce injury to increase overall performance.
Have you ever played a sport and received an injury from the sport? Was it painful? Injuries occur when a muscle/soft tissue or joints are asked to move in a way that it is not capable of. We will see one of two things that will cause the injury: self-inflicted or outside source. While playing football and a player runs into another players knee and injures it, is an outside source. This outside source is out of our control, but what is in our control? It is our self-inflicted injuries. A sprained ankle, if you increased it’s strength and the ability to have a wider range of motion you could have helped prevent a self-inflicted injury.
“The great thing about a comprehensive dynamic warm-up is that it doesn’t take any more time than the more traditional stretching method, but is much more focused, effective and productive. Since your warm-up sets the tone for the entire workout, these are just the qualities you should be looking for.”- by Alen Stein CCS CSCS
Dynamic stretching works the athlete by gently propelling their muscles towards their maximum range of motion. It is very important to note that the athlete should not use jerky, forced movements to increase the range of motion beyond what is comfortable as it can easily cause injury. In general, the athlete wants to move (stretch) the muscle in a similar way that they are going to move them in a workout. As an example, a sprinter who wants to stretch a hamstring for a sprint may swing a straight leg forward to gradually increase the range of motion. Doing light kicks, with little explosive acceleration, while gradually increasing height, could also be considered a dynamic stretch.
When we look at developing the best athlete we look at many aspects in ensuring the athlete is at their greatest shape. To make any athlete better they need to be as efficient as possible with as little waisted energy. When we increase the athletes range of motion we will allow them to gain a more productive movement. A productive movement will increase the amount of power in this movement. Power can be divided into two specific areas that when joined is power. Our strength is one aspect, while speed is the other area that turned into power. With an increase of power, we will be more effective of an athlete. Since I spoke on having power to increase athletic performance we need to ensure each athlete has full range of motion in there sport specific movement. As an example, we can look at a sprinter who needs to have good flexibility in his hips and legs. The hips need to have a flexion range of motion between 0 to 130 degrees, their extension range of motion should be between 0 to 30 degrees. These two areas are important for the athlete to gain the needed amount power. Without gaining the needed range of motion we will reduce the amount of power we can put into that movement. So if you are wanting to improve athletic performance, increasing the range of motion in their sport specific field is necessary. Dynamic flexibility will allow each athlete to cut injury by helping to increase the athletes range of motion. Feel free to leave any comments and follow us on Athletic Health and nutrition.
Alan Stein CCS, CSCS, of Elite Athlete Training Systems Inc, is a leading US expert on strength training and conditioning for élite level basketball players