LouPinbodybuildingblog: 1/29/12

Saturday, February 4, 2012

2 Things to Look For in Your Weight Lifting Program

Before you think that weight-lifting is only for people who want to look like a wrestling star, read on to find out more about its significance for good health. Due to widespread perception that weight lifting is only to build big, bulging muscles, though, many people ignore the significance of incorporating weight-training or strength training in their workout. This can often lead to various problems once aging sets in, such as a lower metabolic rate, reduced bone density leading to osteoporosis, etc.

Working-out with Weights

Lifting weights is a very precise and effective work-out technique. The weights and exercises are chosen to suit an individual's needs and the number of repetitions and motions are fixed so as to exhaust each muscle-group. Most significant to this form of exercise is a committed and reputed weight-trainer who will closely monitor and direct your exercise. The trainer may also advise you on the kind of food-groups you may incorporate in your diet for better and sustained impact.

Other Benefits of Weight-Lifting

Training with weights can have some very important benefits in addition to their centrality for strength-building. In addition to muscles and/or toned bodies, weights can increase metabolism and speed-up fat-loss. Another great side-effect is that intense exercising raises levels of dopamine, serotonin, etc in the blood. These hormones alleviate depression and stress, and can help control mood-fluctuations. In addition, strength training will ensure that your bones, muscles as well as the connecting tissues are all exercised, reducing the risk of injury and the impact of aging on your body.

While many people prefer running to weights for increasing bone density, the truth about weights is that done under proper guidance, weights are far more effective. Running can actually be quite harmful, with the amount of impact it causes, promoting muscle-breakdown, while the sustained, repetitive and controlled strength training that weights can provide help preserve and strengthen bone and muscle mass. Being a strictly anabolic process, weight training helps build tissues and equips you for physical activity, while not exhausting you entirely, leaving you ready to face your daily tasks!

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NFL Combine Trainer: 3-Cone Drill For Super-Agility

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For Sports Agility and Speed Sports Endurance Sports Strength and Power Sports Football MMA Fighting MMA Previews MMA Reviews Rugby Strength And Power For Sports UFC Performance Improvement

NFL Combine Trainer: 3-Cone Drill For Super-Agility NFL scouts love speed. Recent speed increases have changed the way football is played. Get with the times, blaze through the 3-cone drill and finish ahead of the rest. Email More by Pete Bommarito Feb 01, 2012

NFL players must react to hundreds of stimuli during a single play. Your reaction time, your rapid change of direction determines whether you make a play or your opponent does. Beat him to that angle. Get to your spot with these exercises.

The 3-cone drill begins with a solid linear start position (3-point stance), identical to the 40-yard dash start. It's a power bounding drill because the distance is short (five yards in a direction).

After that, it becomes a speed motion because you work on circular speed (running speed along an arc), which is very specific to a number of athletes, especially in football, where good angles determine the success of any given play.

NFL Combine Trainer: 3-Cone Drill - 8:59
Examples of circular speed in gamesDefensive Ends: Beat an offensive tackle to the up-field edge and sack the quarterbackWide Receivers: Run across the middle, make a catch, then turn up-field

Circular cuts are vital in football. There's no better way to demonstrate your ability to navigate those turns than to put a 5-yard radius on the turn itself. Some NFL scouts think the 3-cone technique is the most important skill at the combine. It has everything you need: straight line and linear power, circular multi-directional speed and braking.

The overall reps and volume of a 3-cone drill is minimal. Bommarito Performance Systems might focus on linear speed (power potential in a straight line) for 3- or-4 days per week. Sometimes BPS throws in a good 10-15 minute block of 3-cone drills at the end of every session, but it doesn't strictly focus on it often.

3-cone drill splits for different-sized athletes to meet NFL status quoWide Receivers and Defensive Backs: 6.6 or 6.7 secondsLinemen: 7.5 or below (7.3 is an elite time) All other positions: Must break 7.0
1/Linear 3-Point
Start Technique

You bound, not run, out of the starting position. It's a 3-step bound, similar to a triple jump in track and field. Jump out of the start, bound, and then use a bound hitch step stop to cover five yards.

If your legs aren't long enough to jump into the perfect three steps (most aren't) there will be a slight hitch step on the left leg (the inside leg) before the third step comes down (right leg) into the cut before the hand touches the ground.

When you come back, it's the same 3-step technique. You literally try to throw your legs up and out as high as you can to gain distance on every step. It becomes a power bound (not a run) that covers 15 total yards. Athletes should perform the Linear 3-point Start Technique 2-to-3 times per week with 1-to-3-minute rest periods.

Key Points To Remember
Proper Progression Leads To The 3-point Stance

Stand in a line with your feet together.

Step back with your left foot, toe to ankle.

Position your right foot 4-to-6 inches behind the left.

Drop your right hand to the edge of the starting line.

Put your left hand down in front and load the left knee.

Nose to knee and lock your right tricep.

Bring the left hand up and hold the position for three seconds (count out loud if it helps).

Two Hitch Steps, One Hay Step And TouchTake two full steps and end with a hay step before rotating to come back (it should only take three steps to cover five yards).
Double-Arm Firing ActionTakes you into the acceleration phase to end strong through the final five yards.
2/5-Yard Radius
Arch Run

The significance of the 5-yard Radius Arch Run is simple: circular speed. Circular speed is used often in football. It's obvious why it's part of the 3-cone drill. Demonstration of arcing speed relates to many positions in game situations.

The 5-yard radius means the cones are placed five yards apart. If you run in a circle, the radius is going to be five yards, which is identical to the 3-cone drill. Most athletes do great for the first and second five yards, but when they come out of the second stop and navigate the first turn they might square it as opposed to rounding it.

The 5-yard arch radius helps you navigate the first and last turn of the 3-cone drill. You have to throw the head toward the imaginary center of the circle and keep your arms pumping at the same time.

Remember, the legs follow the arms in every instance (walking, sprinting and jumping). If you want to maximize your circular speed and your head is in position (which means your body lean is in position) you want to follow it with rapid arm action. Arch runs make you more efficient at circular running. When you perform the 3-cone drill, it happens naturally.

Arch runs are extremely taxing, so you want to minimize the overall volume; one to the left, one to the right and take a rest. This is easy for athletes to self coach and should be performed once per week with 2-3 minute rest periods.

How To Perform The 5-yard Radius Arch

Stand three yards away from the nearest cone with your right foot back and your right arm forward (2-point stance).

Fire your arms and throw your head toward the cones to help your body create a natural leaning action; keep your hands tight and clear the hips as fast as possible.

Finish strong through the finish line by maintaining sharp and tight actions.

3/ Single-Cone
Sprint Drill

The importance of the single-cone sprint drill is simple. You come to a complete stop and change directions simultaneously, while trying to navigate around a cone without knocking it over. The deceleration components are already built-in to the previous drills. Once you decelerate, make sure to accelerate quickly. Consistently chop the feet and keep the arms moving. The drill teaches quick foot action.

The Single-Cone Sprint Drill should be done the least once per week with short rest periods. Only complete three revolutions. If you do more than that, you're going to get dizzy and it will become a worthless drill. If you have problems coming out of the turn during the 3-cone drill, do three quick single-cone revolutions and take a rest before going back into the 3-cone drill.

Strength is the key. Speed-strength and power-potential can relate to anything. As long as that's set, there's no need to beat up the joints.

How To Perform The Single-Cone Sprint Drill

Start with one arm back and one arm forward (however you feel comfortable).

Chop the feet with quick arm action.

Keep your knees up and thrusting violently.

Make three trips around the cone and rest.

[ NFL Combine Trainer ]

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Be Safe - Know Some Useful Weight Lifting Tips

Weight lifting aims to not only improve your muscles. It also can improve a person's overall health and well being. People have been becoming more conscious about their weight and have been resorting to toning and strengthening their muscles. However, weight lifters should also keep in mind to make safety their number one priority.

Lifting weights entails a lot of risks as muscles can be damaged due to strains, fractures, dislocations, and the like. Following some useful weight lifting tips will not only make your weight lifting strategies effective, it can also save you from possible injuries.

A complete medical check-up is a must. Before embarking on any weight lifting program, it is best to get the opinion of a physician. People with high blood pressure, heart diseases, or experience muscle and joint pains have to be put under special care before they can do weight lifting.

Age limit should also be consulted with a doctor.

When certified to engage in a weight lifting programs, one should learn the importance of doing warmup exercises. Stretches and warmups increase blood flow and prepare the muscle for further stretching. This reduces the risk of injuries and also increases flexibility and endurance.

One of the most important weight lifting tips is learning how to breathe properly. Proper breathing while lifting weights should be learned and practiced regularly. Holding your breath will increase the body's blood pressure, which is dangerous. Inhaling and exhaling properly and regularly should continue throughout the weight lifting process.

Weight lifters should also be conscious of the amount of weights they can lift. Knowing the right amount of weights will help avoid muscle fatigue and injury.

Start with the lighter weights first and then go heavy, but make sure to not exceed your limit. Be conscious of the number of repetitions and avoid overdoing it. There are a number of weight lifting accessories available in gyms and even in sports shops. Know which barbells to buy and equip yourself with hand grips and gloves to avoid hand injury.

Sweat and oil can make the equipment slippery, thus, the importance of hand gloves and hand grips. Working out and weight lifting will surely make the muscles sore, even when done at a regulated pace. One of the most crucial weight lifting tips is learning how to ease sore muscles. Lifting half of the weight you lifted will loosen the muscles. Do the exact same exercise that made you sore but do it in a more moderate pace.

Before taking on more complex gym weight lifting equipment, it is better to start off with free weights. Dumbbells and barbells are safer and lighter to use for beginners. These equipment pump the muscles. Other examples are tricep bars, benches, weight plates, curl bars, abdominal bench, and the like. The more common gym equipment that weight lifters use are leg curl and leg press machines, leg extension machines, lat pull down machine, cables and pulleys machine, etc.

There machines can easily be found in your local gyms and are safe to use when the weight lifter is familiar with its functions. These machines all have different weight settings and cater to different body types.

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NFL Combine Trainer: 8-Week Program

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For Sports Agility and Speed Sports Endurance Sports Strength and Power Sports Football MMA Fighting MMA Previews MMA Reviews Rugby Strength And Power For Sports UFC Performance Improvement

NFL Combine Trainer: 8-Week Program The NFL Combine tests multiple skills for a very simple reason: Success between the lines takes speed, power, strength, agility and more. This 8-week program will improve it all. Email More by Pete Bommarito Feb 01, 2012

Follow Phases One and Two in sequence, for a total of seven weeks of work. It won't be easy - nothing worth doing ever is. But the results will speak for themselves.

You'll quickly realize that these aren't your standard gym moves. Take your time to learn proper technique and good form. For more information, refer back the other NFL Combine Trainer videos. The last thing we want is for an injury to sideline you before you even hit the field.

Note on tempo: Exercise tempo dictates the speed of a full repetition of an exercise, expressed in seconds. The first number is the speed of lowering, which is the eccentric phase of an exercise. The second number is the pause at the bottom (the stretched portion) of a movement. The third number is the speed of raising, which is the concentric phase of an exercise. Thus, 1-0-1 means you spend 1 second lowering, no pause, followed by 1 second raising. If there is an X in the tempo, it refers to lifting explosively, or as fast as possible under control.

PHASE ONE - Week 1Day 1: Upper Strength

Floor Press - Chains4 sets of 5 reps, 1-0-1, 3 min rest Row Iso

Row Iso (6-1)4 sets of 12 reps, varied

JM Press - Bands4 sets of 10 reps, 1-X-X, 1 min rest

Dumbbell Incline Row3 sets of 10 reps, 2-1-1

Speed Band OH Triceps3 sets to failure, X-X-X, 1 min rest Day 2: Lower Dynamic

Speed Box Squat12 sets of 2 reps, X-1-X, 45 seconds

Dumbbell Seated Box Jump12 sets of 1 rep, X-X-X

Reverse Hyperextension4 sets of 8 reps, 2-1-X

Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes

Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 1/2 min rest Day 3: Upper Dynamic/Endurance

Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds Superset:

Reverse Band Flye3 sets of 15 reps, 3-1-1

Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset:

Sled Row3 sets of 40-yard dash, X-X-X

Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute Day 4: Lower Strength

Split Squats4 sets of 5E, 1-0-1, 3 minutes

Clean Pull - MT 4 sets of 3 reps, X-X-X

Pull Through4 sets of 8 reps, 2-1-X

Stiff-Legged Dumbbell Deadlift3 sets of 8E, 1-0-1, 60 seconds

Seated Band Hamstring Curl3 sets of 20 reps, 2-1-2, 1 1/2 minutes PHASE ONE - Week 2Day 1: Upper Maximum Strength

Floor Press - Double Chains4 sets of 3 reps, X-X-X Superset:

Bent Over Two-Dumbbell Row4 sets of 6 reps, 2-1-1

Wide-Grip Dumbbell Bench Press3 sets to failure, 60 seconds Superset:

Pullups - Band Assisted3 sets of 10 reps

JM Press - Bands3 sets of 10 reps Day 2: Lower Body Recovery

SL Extension4 sets of 8E, 2-3-2

SL High Box Squat4 sets of 8E, 2-0-2, 60 seconds

PB Hip Bridge3 sets of 10 reps, 2-3-2

Prone Manual Hamstring3 sets of 8E, 2-1-2, 1 min rest Day 3: Upper Dynamic

Speed Bench5 sets of 3 reps, 5 sets of 3 reps; X-1-X, X-X-X; 45 seconds

Sled Row3 sets of 40-yard dash, X-X-X

Sled OH Triceps3 sets of 40-yard dash, X-X-X, 1 minute

Sled Reverse Flye3 sets of 30-yard dash, X-X-X

Sled Backward Walk3 sets of 30-yard dash, 60 seconds Day 4: Lower Dynamic

Speed Box Squat10 sets of 2 reps, X-1-X, 45 seconds

Dumbbell Seated Box Jump10 sets of 1 rep, X-X-X

Reverse Hyperextension4 sets of 10 reps, 2-1-X

Glute Ham Raise3 sets of 5 reps, 2-0-1, 2 minutes

Prone Manual Hamstring3 sets of 12E, 2-1-2, 1 1/2 min rest PHASE ONE - Week 3Day 1: Upper Endurance/Recovery

Barbell Bench Press - 230 Rep Test3 sets to failure, X-X-X, 2 minutes

One-Arm Dumbbell Row3 sets of 8E, 2-1-1

Band Skull Crusher3 sets to failure, 1-0-1, 60 seconds

Dumbbell Shoulder (Rear, Front, Side)3 sets of 8EE, 2-1-1, 60 seconds Day 2: Lower SL Max Effort Day

Split Squats4 sets of 5E, 1-0-1, 3 minutes

Pull Through4 sets of 8 reps, 2-1-X

Glute Ham Raise - Bands3 sets of 5 reps, 1-0-1, 60 seconds

Stiff-Legged Dumbbell Deadlift3 sets of 5E, 2-1-2, 90 seconds Day 3: Upper Max Effort

Board Press5 sets of 3, 2, 1, 1, 1 reps; 1-0-1, 3 minutes Row Iso

Row Iso (6-1)4 sets of 16 reps, varied

JM Press - Bands4 sets of 8 reps

Dumbbell Incline Row3 sets of 10 reps, 2-1-1

Speed Band Pushdown3 sets to failure, X-X-X, 60 seconds Day 4: Lower Dynamic

Back Squat 5 sets of 2 reps, X-1-X

Clean Pull - BK 4 sets of 3 reps, X-X-X

Box Jump - Max Height 4 sets of 2 reps, 2-1-X, 2 minutes

Reverse Hyperextension3 sets of 12 reps, 1-1-X

Platform Hamstring Slides3 sets of 15E, 2-1-2, 90 seconds Phase 2 And 3 Coming Soon!

Related Articles Tips & Drills For Running Backs! Guidelines To A Successful Offseason Football Strength Program! Pushin’ Iron For The Gridiron: Part 1 - Recovery And Hypertrophy. View All Football Articles About The Author Contributing Writer VIEW AUTHOR PAGE Check out these awesome articles by some of the best writers in the industry.

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This is crap! The videos have nothing to do with the 8 week program.

Article Rated: 0 Feb 2, 2012 9:00pm | report BodyStats 5 '8", 162 lbs Permalink Showing 1 - 1 of 1 Comments Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product

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