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K2 Fitness

CREATINE RULES

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If you were to ask any dietitian, nutritionist or sports performance coach about the negative side effect of creatine, they would be silent.  Creatine has only produced positive results despite what many may have heard.

Creatine is a substance made up of three amino acids and is stored in the muscle and brain. It gets turned into phosphocreatine providing energy to the working muscles.

It is found naturally in foods like seafood and red meat and can be purchased as a supplement.  Creatine is widely popular and accepted among athletic and sports communities. It is generally recognized as a safe supplement to consume to improve muscle performance.

Creatine itself doesn’t improve performance but it does improve energy levels produced by the muscle. So an individual who uses creatine might be able to do an extra set of bench press, or push out one extra rep, increasing their work efforts which in turn
increases muscle strength and ultimately performance.

Creatine is one of the most widely researched and commonly used ergogenic aids. It helps in increasing energy in your muscle but also helps increase muscle mass by several mechanisms. In addition to increasing overall workload due to increased energy, it also can increase cell signaling to repair muscles and reducing muscle breakdown. Creatine can also increase cell hydration by pulling water into muscle cells also contributing to the appearance of muscle growth.

There are several studies showing an increase production of phosphocreatine in the brain helping to improve brain health and many neurological diseases. Diseases such as Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, ischemic stroke, epilepsy, and overall brain and memory function in older adults.

There is also research on vegetarians supplementing with creatine showing improvements in memory. While more research needs to be done on humans to investigate the benefits creatine supplementation on the brain, we do know it can enhance athletic performance, strength, and muscle size.

Creatine is found naturally in meats and fish such as beef, pork, herring, salmon, and cod as well as milk. Creatine monohydrate is the best option for supplementation despite other product claims for different forms being superior. Evidence does not support other creatine supplements providing more benefit than the low-cost creatine monohydrate. It is important to stay hydrated when taking this supplement and always consult a doctor if there are preexisting conditions in the liver and kidneys.

Developing Speed And Vertical Jump!

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By Kelly Baggett

One question I’m probably asked more than any other is, “What is the best exercise to improve my vertical jump?” Or, “What is the best exercise to improve my speed?” A lot of people think there’s some secret exercise or movement that will turn them into explosive superstars overnight. In truth, there is and that exercise is called consistency and hard work!

If you aren’t willing to put forth consistent effort no single exercise will give you what you want. Having said that, there are many quality exercises that will enable you to focus on the specific targets that your workouts must hit and save you gobbles of time in the process of achieving your performance goals.

In this article I’ll attempt to shed some light on these questions and help you avoid going round and round playing a game of pin the tail on the donkey searching for that elusive magic bullet. I’ll give you some of the top proven exercises for both speed and vertical jump improvement.

Instead of wasting your time I’ll break speed and leaping ability down and show you the exact qualities your workouts must target and then give you the secrets, or exercises, that will enable you to hit those targets and make the most of your training time.

A lot of you may wonder if the exercises to improve one area (speed or jump) work to improve the other. In fact, the ability to accelerate quickly and jump high correlate well with each other.

This is because the qualities of strength required are similar. In fact, due to this, you can many times get faster without running, and jump higher without jumping, as long as you’re enhancing the type(s) of strength required in each through your training regimen.

To prove this all you have to do is take a look around. Have you ever seen a good sprinter who can’t jump high and a good leaper who’s slow as molasses? Me neither.

First understand that there can’t be a single best exercise for everyone because different training has different effects and the type of strength that one person needs to improve his or her speed and jumping ability may be the opposite of what another needs. For example, someone who’s lacking in basic strength will get great results with common strength exercises such as the squat.

Another person might have plenty of strength, but not enough “spring”, so an exercise like depth jumps will be his best training tool while the squats will do far less.

Understand that different training means have different influences on speed and vertical jumping ability. Speed and jumping ability both require an athlete to display large amounts of power. If you’ve read the power training article you know that power is a combination of strength and speed.

POWER = STRENGTH X SPEED

When performing a sprint, you can think of power as the amount of force that you apply into the ground with each stride. Obviously the greater the force, the more ground you’re going to cover with each stride. This is what is responsible for your stride length. Your stride length is then combined with your stride frequency or the speed at which you cycle your legs when you sprint, to determine your running speed.

So, you can increase your speed by either increasing your stride length or increasing your stride frequency with the largest potential increases coming from an increase in stride length, where power is of utmost importance.

In the vertical jump, you can again think of power as the amount of force you put into the ground at toe-off, which is responsible for the speed at which you leave the ground and the height that you jump. The more power you apply with respect to your bodyweight – the higher you’re going to go – and with respect to technique – that’s about all there is to it!

TIME OF FORCE APPLICATION

Realize in a sprint you have anywhere from .10 to .20 seconds to apply maximal power with each foot-strike. As you accelerate you have about .20 seconds but as you gain top speed and your stride frequency increases your legs naturally move faster so you only have about .10 seconds when running at top speed.

In the vertical jump you only have about .20 seconds to apply max power. This is why the ability to jump high and the ability to accelerate quickly have such a good correlation.

STRENGTH QUALITIES

In order to display optimal levels of power you obviously must have good levels of strength and speed. This is influenced by the following strength qualities.

LIMIT STRENGTH

This is the amount of force you can apply irrespective of time. Limit strength can also be thought of as the strength of your muscles when speed of movement is of little consequence. Lifting maximal weights such as performing a 1 repetition max in the bench press or squat will test your limit strength capacity.

Attention should be paid to developing limit strength in the muscles of the quadriceps, glutes, hamstrings, lower back and calves, as these are the most important muscle groups for sprinting and jumping.

The muscles of the hip extensors should be given special attention because they are usually the weak links in the large majority of athletes. These muscles are the glutes, hamstrings and lower back.

EXPLOSIVE STRENGTH

Refers to the ability to develop max force in minimal time without the use of the plyometric stretch-reflex. Jumping from a paused position and sprinting out of the blocks both require nearly pure explosive strength because you don’t have the luxury of winding up and utilizing plyometric ability like you would if you took a big run-up before jumping or a lead-in to a sprint.

Explosive strength relies on starting strength, which is the ability to “turn on” as much force as possible in the first .03 seconds of movement.

In order to develop maximal force in minimal time you obviously must have enough raw force or strength to draw from or to tap into quickly. This is why limit strength serves as the foundation for explosive strength. A rocket capable of 100 pounds of force isn’t going anywhere!

REACTIVE STRENGTH

Is displayed when your muscle/tendon complex is stretched prior to contracting and is otherwise known as plyometric strength, reversal strength, reflexive strength, rebound strength etc. This type of strength is evident when you perform a quick countermovement (bend down) before jumping. You can jump a lot higher that way then you can by pausing and then trying to jump can’t you?

Here’s why. The countermovement quickly stretches the tendons throughout your lower body. This allows your muscles and tendones to gather energy and create recoil like a rubber band. This reflexive/reactive response occurs quickly whereas a voluntary response to muscle stretch would be too late. Reactive ability enhances the force you can generate in the first .10 seconds of movement by anywhere from 200-700%!

With each stride and foot contact of a sprint the same thing happens as your achilles tendon stretches and recoils back like a spring or rubber band. The stretching reflex responds to the speed at which your muscle/tendon complex is stretched prior to movement. Try to slowly bend down before jumping and you’ll see what I mean. The faster and greater the stretch the greater the corresponding reactive force.

This is why you’ll notice people with excellent leaping ability descend down quickly and sharply in their countermovement. They create greater force in one direction that can then be transformed into force in the other direction. When your reactive ability is good the more force you can take in the more force you can put out.

Guys with subpar leaping ability have a hard time utilizing reactive force in the hips and quads so they don’t perform the countermovement with near the velocity, smoothness and proficiency. Fortunately this can be improved.

Most of the force generated from reactive contractions is involuntary, that is, you don’t have to think about it. This is why you can bounce a lot more weight when doing a bench press then you can whenever you pause a maximum weight on your chest before lifting it – even without really trying to.

We tend to use reactive force naturally whenever we are given the opportunity to do so and do it without thinking about it. In fact, one of the ways you can improve reactive ability is simply to avoid screwing it up. It’s there naturally and all training should enhance it and not detract from it.

One of the ways you can screw it up is with bodybuilding style training – which basically teaches your body to do the reverse of what it’s programmed to do. This is going to go against what you’ve heard but cheating, bouncing and accelerating a weight through the sticking point are all natural occurences and utilize and enhance reactive ability. You can detract from this with an over-reliance on prolonged eccentric training and slow training.

So, to quickly recap, the power in the vertical jump and sprint come from a combination of explosive strength and reactive strength – with limit strength serving as the foundation for both. When you put the 3 together you get what is known as your static-spring proficiency. A static-spring proficient athlete is otherwise known as a spectacular athlete.

Think of basic strength as the unseen concrete foundation of a house and your reactive strength and explosive strength as the result of that foundation (your beautiful home) that everyone sees. In a static-spring proficient athlete you see the end result, the ease of movement, speed, and jumping ability, but you don’t necessarily “see” the foundation behind that.

If you’re someone without a solid foundation you must train with slow heavy weight strength exercises to build that foundation, along with using explosive strength and reactive strength exercises to enhance power or the display of your foundation.

If you are already fairly advanced then all you have to do is determine which part of your power pyramid is the weak link (limit strength, explosive strength or reactive strength), and address the deficiency accordingly.

Now I’ll break the training methods down into categories of limit strength exercises, explosive strength exercises, and reactive strength exercises and show you the top exercises from each category. Really there are countless exercises that are all effective, but these exercises will give you a lot of value for your training dollar.

LIMIT STRENGTH EXERCISES

The goal of limit strength exercises is to simply increase the force or strength producing capabilities of your muscles. Progress will be evident in the amount of weight you can move in basic movements. The goal here is not to try to necessarily “mimick” sports movements, but rather just to increase the contractual force producing capabilities of the muscles that are involved in the sporting movements.

Whenever you perform limit strength exercises the repetition scheme can vary, but in general, the total length of the set should be kept under 25 seconds.

Full Back Squat – There should be no real reason to have to describe this exercise but make sure you descend down to parallel or below. This exercise works all the major muscle groups we need for speed and leaping ability. Perform for 3-8 repetitions per set.

Deadlift – Simply load up a bar and bend down, grab the bar, and pick it up while keeping your back straight and using the power of your glutes and hamstrings to initiate the movement. Deadlifts are a superior strengthening exercise for the glutes and hamstrings and also develop whole body power through their influence on the traps, grip and upper back. For extra hip and hamstring recruitment try performing deadlifts with a wide grip while standing on a box. Perform 3-8 repetitions per set.

1/2 Deadlift – This is like the deadlift but instead of starting from the ground you place the bar in a power rack or on boxes set just below the knee level. Again grip the bar and keeping your back straight or arched concentrate on squeezing with your glutes and hamstrings to pull the bar up. It also helps if you think of yourself as a bull pawing the ground down and back with your feet. Your feet won’t actually move but thinking of this action will correct your form and make sure you place stress on the appropriate musculature.

Split Squat – This is basically a single leg squat, with the non-working leg elevated on a bench behind you. Perform this exercise by holding a dumbell in each hand or with a barbell on your back, descend until the back knee touches the floor and then explode back up to the start position. This exercises torches the glutes, hamstrings and vastus medialis while also developing flexibility in the hip flexors. Perform 5-15 repetions per set.

Good Morning – Start off in a squat position with a barbell on your back placed down low on your traps – next arch your back keep your chest up and push your hips back as far as possible. As you do this your upper body will descend forward and you will feel a stretch in your glutes and hamstrings. Dig down and back with your feet to rise to the starting position. Perform 5-10 repetitions per set.

Glute Ham Raise – If you don’t have a glute ham apparatus you can always do these the old-fashioned way. Find someone or something to hold your feet down while you place your knees on a pad of some sort. Next starting from the top arch your back, keep your chest out and control the downward descent. You will feel this extensively in the hamstrings. Next, try to pull yourself up with your hamstrings but assist yourself with your hands as much as you need. Perform 5-15 repetitions per set.

EXPLOSIVE STRENGTH EXERCISES

The goal of explosive strength exercises is to either perform the movement with more speed, or with more height. Generally, speed of movement, especially the beginning of the movement, is more important than the load involved when it comes to these exercises.

Explosive strength movements focus on developing maximal starting and explosive strength, without much involvement of the reflexive stretch-shortening cycle (reactive strength). They inherently make you focus on applying max voluntary force as quickly as possible.

Box Squat – Using a wide stance sit back on a box just below parallel and pause before each repetition. Use a load equivalent to 50-60% of your best back squat and explode up trying to use your hips and hamstrings. You can also execute these with bands and chains for added effect. Perform anywhere from 2-5 reps per set.

Paused Jump Squat – Use a load of 15-30% of your max squat. Descend down just above parallel, pause for 3 seconds and then jump as high as possible. Perform 5-10 reps per set.

Jump Shrug – This is a lead in to a clean or snatch movement. Starting from either the floor, or from the “hang” position, explode up initiating the movement with your legs and hips. As you extend your hips and start to leave the floor follow through by shrugging your shoulders up. Re-set in between reps. Perform 3-6 repetitions per set.

Clean And Snatch Variations – These movements are explosive by nature and in order to perform them correctly you must instantly be able to develop maximum force. They also heavily involve the hip extensors, which are key for speed and jumping ability. Explaining the movements is beyond the scope of this article but if you can perform them correctly you can work them into your program. Perform 2-5 reps per set.

Standing Broad Jumps – Simply jump as far out as you can for distance and try to have a mark to shoot for. Pause momentarily between repetitions. Perform 3-5 reps per set.

On-Box Jumps – Find a box, stand in front of it, and then jump onto it and then step off and repeat. You can challenge yourself 2 ways on these. Either jump onto a low box trying to bend the legs as little as possible, or find a high box that requires you to really give it all you’ve got. Perform 3-8 reps per set.

1-leg Split Squat Jumps – Stand to the side of a box with one leg on the box and the other leg on the ground. Next, quickly straighten the leg that’s on the box and attempt to elevate yourself as high as possible by pushing off with the lead leg. Pause momentarily between repetitions. Complete all the reps for one leg before moving on to the other leg. Vary the height of the box to focus on different areas. You can also add weight to these by holding light dumbells. Perform 5-10 repetitions per leg.

Hurdle Jumps – Line up a row of hurdles or other barriers and jump over them one after the other, pausing momentarily in between each repetition. If you only have one such hurdle or object you can simply jump then turn around and jump again etc. Perform 3-8 reps per set.

REACTIVE STRENGTH EXERCISES

The goal with the reactive strength exercises is to execute the movements with either less time spent on the ground or more height. Each exercise and repetition places a premium on stretching of the muscle-tendon complex, which will boost your reactive/reflexive capacities by increasing your ability to absorb force, stabilize force, and reflexively react to that force. These movements allow you to take advantage and build upon the reflexive forces that come from the plyometric effect.

Ankle Jumps – An ankle jump is performed jumping off of the ground in rhythm by just springing off your ankles. While you’re in the air you want to pull your toes up. You also must prevent your heels from ever touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and landing on and off the ground, as well as spending the least amount of time on the ground as possible. Perform 20 reps per set.

Shock Jumps – Also known as depth landings or altitude drops. What you do here is find a box equivalent to about the height of your best vertical jump. Next, step off the box and upon contact instantly try to absorb the impact without any movement and without letting your heels touch the ground. Picture a gymnast landing from a vaulting maneuver. You want to land in a powerful, yet quiet manner. You can continue to increase the height of the box until you can no longer land smooth and quiet. You can perform these by landing in a slight knees bent position, or by landing in a deeper squat position. The more knee bend the more the hamstrings and glutes are involved. Reactive strength improves as the speed of stretch increases, so you can increase the effectiveness even more by attaching elastic bands to the ground which then attach to your belt. Perform 3 reps per set.

Depth Jumps – A depth jump is a carryover from a shock jump and is performed by stepping off the box and then exploding upward upon ground contact. Try to keep the ground contact time short. To find the correct height for you simply find the height that allows you to jump the highest. So if you jump 22 inches from a 12-inch box, 30 inches from an 18-inch box and 28 inches from a 24-inch box the 30-inch box would be the correct height. If you find you can actually jump higher from the ground then you can by preceding your jump with a depth jump then you need to spend some time engaging in shock jumps before you perform this exercise. An advanced form of depth jumps calls for attaching stretch-bands to your body to increase your velocity as you descend, and then having the tension released as you begin your jump. Recall that concentric force increases as the speed of the stretch increases. This is probably the ultimate reactive technique but is an advanced exercise. Perform 3 reps of depth jumps per set.

Reactive Squats – This is a rhythmic jump squat variation. From the upright squat position pull the bar securely down on your shoulders and quickly descend down into a 1/2 squat position and bounce back up attempting to jump. If you do the movement correctly you should feel a stretch on the muscles of your quadriceps, hamstrings and glutes as you absorb, stabilize, and react to the oncoming force. Use weight anywhere from 15-50% of your maximum squat. Perform 5-10 reps per set

Reverse Hyperextension – This movement works hip extension hitting the hamstrings, glutes, and spinal erectors all during the course of one rep. If you don’t have a reverse hyper device you can get backward in a back raise or glute-ham machine and apply load by placing a rope or chains strung through weights around your ankles. To initiate the movement raise your legs up to parallel. You should feel a strong contraction in your glutes and hamstrings. Next, quickly allow your legs and the weight to fall and then about 2/3 of the way down regather tension and explode back up. This creates a reactive contraction in the hip extensors. Perform 8-15 reps per set.

Sprints – Very few exercises are as inherently as reactive as sprints and if you’re wanting to increase your speed you’re going to need to work on your sprinting technique. I recommend you sprint with maximum speed only once per week. On one other day go out and warm-up and build up to about 70% of your max speed and work on some technique drills. Just don’t strain too much during your “easy” session. To increase your acceleration perform 3-5 sets of 3-5 30 yard sprints. To improve your maximum speed perform 3-5 sets of 3-5 60-yard sprints.

Vertical Jumps – There should be no real need to explain this one, but one of the best ways to improve your vertical jump is to practice vertical jumping! You can use the vertical jump in place of a reactive exercise. I like to use a “3-steps plus jump” approach. Find a high object you can use as a goal or mark to shoot for. Next take 3 quick steps, jump stop and attempt to touch the object. Perform 3 reps per set with maximum effort.

THE RECIPE FOR SUCESS

A surefire method to quick progress is very simple and consists of 3 things.

  1. Get your limit strength exercises heavier.
  2. Get your explosive strength exercises faster.
  3. Get your reactive strength exercises higher.

If you do all 3 of these you can’t help but improve at a phenomenol rate! If you do even one of them you will still notice substantial improvement.

STRUCTURING A ROUTINE

If you want an idea how to set up a convenient training split simply select one exercise from each category at each training session for a frequency of twice per week. Just make sure you have one weighted squat variation in either the limit strength or explosive strength category each workout.

Limit Strength Exercise

Pick 1 and perform 5-6 sets of whatever repetition scheme is outlined for the particular exercise.

Explosive Strength Exercises

Pick 1 and perform 6 sets of whatever repetition scheme is outlined for the particular exercise.

Reactive Strength Exercises

Pick 1 and perform 6 sets of whatever is listed for the particular exercise you choose.

If you wish to address certain deficiencies you can simply increase the volume for a particular strength quality. For example, if you know you’re strength deficient, instead of performing 1 limit strength exercise you might perform 2, and then only perform 1 reactive strength exercise and eliminate the explosive strength exercise. This will leave you with the same volume but a different training effect.

If you know you’re reactive deficient you can perform 2 reactive exercises along with 1 limit strength exercise and eliminate the explosive strength exercise.

These are just a few simple ways of incorporating these exercises. Any of these exercises can be incorporated into any training split with great efficiency and a big boost in your training economy, and I hope an even bigger boost in your training awareness.

You can contact us at K2 Strength and Conditioning with any question.

908-803-8019

FAST FOODS for High Performance Athletes

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Fast Foods – 10 Eating Rules

  1. START YOUR DAY AT THE FUEL PUMP

When you wake up in the morning, your body hasn’t received any nutrients for roughly eight hours. Trying to perform without eating breakfast is like a NASCAR driver trying to win the Daytona 500 on an empty tank—it simply isn’t possible.

An ideal breakfast for an athlete delivers a balance of carbs (your muscles’ preferred fuel source), protein and healthy fats. If you don’t have an early workout, you can go big at breakfast. Opting for something like a veggie omelet accompanied with peanut butter on whole wheat toast, a piece of fruit, yogurt, and oatmeal with berries and nuts, can kick-start your day. But even if you do have a morning training session, you should still eat something. A banana with peanut butter or an apple and string cheese are light snacks that can help your body wake up and give you a boost heading into the gym.

  1. TOP OFF THE TANK BEFORE YOUR WORKOUT

What you eat in the two-hour window before your training can have a huge impact on your performance. Not eating at all is one of the biggest mistakes you can make, because training on a completely empty stomach often results in the wheels coming off in the middle of a workout. But if you chow down on the wrong things, your body will be stuck in park when you need to be in drive.

Fuel up with a snack or small meal one to two hours prior to your workout so your body is primed to perform. Your focus should be on taking in simple, easily digested carbs—which your body uses for fuel. (For examples of simple and complex carbs, see the sidebar “Fueling Field Guide: Simple Vs. Complex Carbohydrates” on page 15.

  1. REFILL THE TANK AFTER YOU TRAIN

Your workout isn’t finished when you walk out of the gym or off the track. Training, especially strength training, breaks down the muscles in your body so they can grow stronger and more powerful later. Following an intense workout, the goal is to switch your body into muscle-building mode (called the anabolic state) by consuming nutrients that will help repair muscle fibers, making them thicker and stronger. The ideal way to do this is to eat within a half-hour of the end of your workout. (You definitely don’t want to wait longer than an hour.)

A good post-workout snack provides you with 4 grams of carbohydrates for every gram of protein it delivers. Many post-workout shakes deliver this ratio, making them a convenient way to get the nutrients you need to stimulate muscle growth. Aim to consume 20 grams of protein and 80 grams of carbohydrates following activity.

  1. MAKE PIT STOPS EVERY THREE HOURS

The “three-meals-a-day” schedule isn’t ideal for athletes, who tend to have higher metabolisms and burn through calories fast. Instead, eat four to six small meals and snacks throughout the day, aiming to take in a balance of all three macronutrients—carbs, proteins and fat—at every meal. This approach will provide you with more sustained energy throughout the day and ensure you’re getting the amount of nutrients you need without having to stuff your face at a single sitting.

  1. CRUISE WITH CARBS

Carbs are your main source of fuel during exercise. Having too few carbs in your system will leave you feeling like you’re moving under water—slow and plodding instead of fast and explosive. Broadly speaking, carbs come in two forms: simple and complex. Complex carbs, which break down slowly and provide a long-lasting energy supply, typically come from whole plant foods. These carbs are high in vitamins, minerals and fiber, and confer a huge number of long-term health benefits, including a lowered risk of obesity and disease. Simple carbs tend to be high in sugar but low in nutrients and fiber. Your body digests them faster, so they deliver energy very quickly.

FUELING FIELD GUIDE: SIMPLE VS. COMPLEX CARBOHYDRATES Complex carbs take your body longer to break down than simple carbs, which makes them a good choice for long-lasting, sustainable energy with no crashes throughout the day. Simple carbs are a better choice shortly before a workout, when they can give your body a blast of easy energy to help power you through your training session, or immediately after training when they can help quickly refuel your muscles. Eating simple carbs at other times throughout the day isn’t a great idea, however, because they induce fat storage. Opt for simple carbs if you’re within 30 to 60 minutes of a workout and complex carbs throughout the rest of the day.

Complex Carbs include:  Whole grains like brown rice, oatmeal, quinoa and oats Foods like pasta, breads and cereals in whole grain form. Look for the words “whole wheat flour” to be high on the ingredient list to ensure you’re getting a food high in whole grains. Starchy vegetables such as sweet potatoes, potatoes, corn and pumpkin Beans and lentils Green vegetables

Simple Carbs Include: Fruits like bananas, oranges, apples and grapes White bread Fruit jellies or jams Honey Dried fruit Pretzels Crackers

  1. POWER UP WITH PROTEIN

Unless you eat enough protein, you won’t build muscle. Without muscle, you’re like a car with no horsepower—you simply won’t have the raw power needed to go fast.

Aim to eat roughly one gram of protein for every pound of body weight per day. For example, if you are a 175-pound athlete, take in about 175 grams of protein throughout the day. How do you know how much protein is in the foods you’re eating? A good guideline is that a palm-sized portion of lean meat contains approximately 30 grams of protein.

When picking your protein, remember that grilled beats fried. Fried foods are laden with more calories and fat, which will slow you down over the long haul. Try to keep your protein clean and simple—for example, opt for a grilled chicken breast over one that’s battered and deep fried.

FUELING FIELD GUIDE: PROTEIN CONTENT OF POPULAR FOODS People commonly associate protein with meat, but there are other ways to get protein. Certain vegetables, grains, legumes and nuts all pack solid amounts of protein.

  1. RACE WITH A RAINBOW OF FRUITS AND VEGGIES

In the race to fuel your body for speed, fruits, vegetables and legumes are neck-and-neck with protein sources in terms of importance. Fruits and veggies are nature’s nutritional powerhouses. They’re stuffed with vitamins, minerals and fiber and they’re low in calories.

The average American, however, eats far too little produce. Between 2007 and 2010, only one in every 10 kids in the U.S. ate the recommended amount of vegetables per day, and only four in 10 consumed the recommended value for fruit. This is a problem because athletes cannot reach peak performance on protein alone. Micronutrients

4 ounces of skinless chicken (about the size of a deck of cards): 40 grams of protein 6 ounces of cod or salmon: 40 grams 6 ounces of tuna in water: 40 grams 4 ounces of lean pork: 35 grams 4 ounces of lean red meat: 30 grams 6 ounces of tofu: 30 grams 1 cup of cottage cheese: 28 grams

1 cup of black, pinto or garbanzo beans: 15 grams 1/2 cup of whole almonds: 15 grams 1 cup of quinoa: 8 grams 2 tbsp. of peanut butter: 8 grams 1 cup of milk (fat-free, 1%, 2%): 8 grams 1 cup of peas: 8 grams 1 egg: 6 grams 1 cup of spinach: 5 grams

such as the vitamins and minerals provided by produce help support important functions within the body, including the delivery of oxygen to hard working muscle tissues during activity.

Simply put, there’s no better chef than Mother Nature. Naturally occurring foods are incredibly nutrient-dense, meaning they serve up a ton of vitamins, fatty acids, protein and fiber with a small amount of calories. Sure, some processed foods have some of these same nutrients, but your body is generally better able take in nutrients from whole food sources. Try to “eat the rainbow.” Consuming fruits and vegetables of different colors provides you with a wide range of nutrients.

  1. SUPPLEMENTS AREN’T A SHORTCUT

Popping pills and downing powders can’t make up for a poor diet. If you’re pairing vitamin pills with a double-bacon cheeseburger, your body won’t be fooled into thinking you’re eating a balanced meal. Your body isn’t as effective at drawing in nutrients from supplements as it is nutrients from real food. Furthermore, supplements aren’t well-regulated in the U.S., meaning there’s a good chance that what you put in your body when you pop a pill won’t match up with what’s advertised on the label.

SUPPLEMENTS CAN BE VERY USEFUL when used to supplement a good diet.  Protein powder is a convenient way to reach your daily intake goal, and most are generally seen as effective. Some athletes are deficient in important micronutrients like magnesium and omega 3 fatty acids, so the use of supplements to get on track with those nutrients is fine. The bottom line: A cabinet full of supplements will never beat a fridge full of healthy food, but can be a difference maker to very active athletes.

Visit My ARBONNE page (http://KevinHaag.arbonne.com) if you are interested in purchasing nutritional supplements.  I have tried them all and stay affiliated with Arbonne because I believe they are the healthiest and most trustworthy company out there.  I recommend the protein Power and The PhytoSport Line for Athletes.

  1. WATER KEEPS YOU RUNNING

You’ve probably heard that your body is roughly 65 percent water. That alone should tell you how important H20 is to your health and wellbeing. And though every living being on earth needs this magic fluid, it is especially important for athletes. It transports oxygen and nutrients throughout the body, aids in muscle contraction, fights fatigue and regulates body temperature. Being even slightly dehydrated can have a direct and profoundly negative impact on your performance. Studies have shown that just a 2-percent level of dehydration (i.e., losing 2 percent of your body weight in water) is enough to impact how you feel and play. And the more dehydrated you become, the more your performance will nosedive.

A good goal is to drink half your body weight in ounces of water per day. If you weigh 160 pounds, you should take in 80 ounces of water during the day. While that sounds like a lot, it’s just the equivalent of 10 small glasses. To get there, get in the habit of drinking water with every meal, and carry a water bottle with you throughout the day. Sip it when you feel thirsty, and refill it when it goes empty. Several containers include fluid markers on them, so you can know exactly how much water you’re taking in. Soon you’ll be hitting your hydration goal without a second thought.

  1. PICK THE 85-PERCENT BLEND

Nobody’s perfect, and trying to eat 100 percent healthy 100 percent of the time is a recipe for a breakdown. You’ll be more susceptible to getting overwhelmed and giving up on eating healthy altogether.

That’s where the 85-percent rule comes into play. If you can eat the right foods 85 percent of the time, that’s good enough to have a huge impact on your performance and body composition. The other 15 percent of the time, you can sample different foods and indulge in some of your not-so-nutritious favorites. That way you’ll get most everything you need, most of the time—including an occasional reward for all of your hard work.

You don’t have to beat yourself up just because you had cake and ice cream at your friend’s birthday party. Healthy choices should make up the majority of your meals, but you can still enjoy your life and the role that food plays in it!

 

THE FEED FOR SPEED: WHAT TO PUT ON YOUR PLATE

Foods that are high in valuable nutrients are supercharged for speed, and are great choices for fueling your tank on a regular basis. Other items should be seen as an occasional treat, otherwise you should toss ‘em to the curb

TANK ‘EM EAT THESE FOODS

  • Fruits
  • Vegetables
  • Beans and lentils (black, brown, garbanzo)
  • Whole grains like oatmeal, quinoa, amaranth, brown rice, millet and couscous
  • Peanut butter and other natural nut butters
  • Lean jerky
  • Healthy oils such as coconut oil and extra-virgin olive oil
  • Whole wheat and whole grain items such as pastas, breads, cereals. Look for the words “whole wheat flour” to be high on the ingredient list.
  • Fish like salmon, tuna and mackerel
  • Whole eggs
  • Unprocessed or low-processed nuts Greek yogurt
  • Lean chicken, beef and pork

TOSS EM – EAT RARELY IF EVER

  • Soda (both diet and regular)
  • Fast food
  • Potato and tortilla chips
  • Deep fried foods (donuts, General Tso’s chicken, onion rings, etc.)
  • Snack cakes
  • Candy bars
  • Ice cream
  • Overly-dressed proteins (cheesesteaks, country-fried chicken, bacon cheeseburgers)
  • Sugary cereals
  • Alcohol
  • Baked goods high in sugar

 

phytosport nutrition

K2 ULTRA LEGS WORKOUT

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K2 ULTRA-LEGS WORKOUT

Focus:  Skiing, Basketball or other activities where you need your legs to Kick Butt!!

Goals:  1) Dynamic Athletic Movement  2) Lower Body Power

Notes:  This workout is designed to build leg power, endurance and functionality.  If size/strength are main goal, increase weight and keep max reps between 6 – 8.  Keep reps around 15 – 18 for fat burn / endurance

Dynamic Warm-up:  20 seconds each: Butt kicks, high knees, Jump & jacks / hug knee, high kicks, deep bodyweight squats, stretch tight areas

Supersets: Go through all exercises in each Superset (SS) with no rest.  Rest for 1 minute after you complete all 3 exercises.  Rest longer if needed.  Repeat each Superset 3 – 5 X

Day 1 Training – Muscular Endurance – 4th Quarter Power

SS #1

1A:   Clean (BB preferred (or DB, MB)
1B:   Front Squat
1C:   Lateral Hops (focus on deceleration and depth when you land)

SS #2 – MOVEMENT QUALITY!!! No Bouncing!!!

2A:   Elevated rear foot split-squat 
2B:   Hamstring Curls (TRX, Swiss Ball or Gliders)
2C:   Lateral Lunges – deceleration and acceleration are key

Sprint Circuit – EMOM (start every minute on the minute)

The goal is to increase the number of rounds you can do, so you must keep the squat form and the sprint distance the same.  You can increase the number of squat jumps or the sprint time/distance each round if you want to finish faster.  just keep god notes.

3: Jump Squats – 10 Second Sprint – Rest for remainder of 60 Seconds

SS#4 – Core Circuit (20 reps or 30 seconds each exercise)

  1. Weighted Straight arm, straight leg sit-ups
  2. L-Hangs
  3. Windshield Wipers
  4. Figure 8’s
  5. Moving Plank

Email kevin@k2strength.com with any questions

Kevin Haag

Super Bowl Takeaways

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Besides the usual; NEVER GIVE UP!, Martin Rooney has came up with a few life lessons you can take away from last nights super Bowl.

Aside from Tom Brady, if you were asked before the game to list players who would have been the most impactful or notable, you may have listed names like Lynch, Sherman, Wilson, and Blount.  Would names like Matthews, Edelman, Butler and Lane made your list?  Probably not, but it was these players that helped create the four biggest takeaways you might have missed.  In case you did, I wanted to make sure you got them now:

1.  You can look at things as your last chance or your first chance.

For the NFL season, the Super Bowl is the last chance for a victory.  The game is the last one played of the year.  And for some players, it is the last time they will ever see the field.  But last night, when some athletes may have been thinking about the end, many of the athletes did something for the first time.

The Seahawk’s Jeremy Lane and Patriots’ Malcolm Butler both had the first interceptions of their careers.  In both cases, the momentum of the game completely shifted.  Imagine if you could look at this week as your first chance.  If you do, maybe you can also get Mr. Momentum to change his address.

On this night of firsts, another player, had his first catches of the season.  These catches lead you to takeaway number two.

2.  You can Get Knocked down, but you are never out

What kind of Super Bowl night do you think you would have if you were an undrafted player out of college that then got cut from a CFL team and had to go to work as a security guard at Foot Locker?  Then, even when you do make it to a NFL team, you only get activated for 3 games during the season and never caught a pass?

You probably wouldn’t think you are going to have a highlight reel night, right?  Well somebody didn’t tell that to former Winnipeg Blue Bomber and current Seahawk, Chris Matthews.  His amazing catches in the game prove to you that it is never too late to do your best when it counts the most.

You may be in a tough spot right now too.  Staying positive and giving all you’ve got won’t fail you.  And lesson number three will give you a little insight into what it takes to give your best.

3.  You don’t have to be great to become great.

Kent State and the College of San Mateo are not usually the schools known for producing the future stars of the NFL.  Good thing Julian Edelman must have missed that memo.  During the game, his athleticism made him stand out among other world-class athletes.  Was it inborn talent?  You decide.

Besides touchdown catches, Julian is known most for showing up at 5am every day to do extra work. He practiced so much he became notable and valued for his versatility.  He has played defense, returns punts besides playing wide receiver.  Talent?  Sure he has it, but don’t forget what he taught you last night: Hard work beats talent when talent doesn’t work as hard.

You can work harder and you know it.  Use this week to give the little extra, and start moving forward toward your vision.

3.  Before you can BE it, you have to SEE it.

Speaking of vision, last night Malcolm Butler was a rookie player out of the University of West Alabama.  I am not sure about you, but I was not familiar with the school (and I know a lot of schools!)  But in a quick post game comment, the small-school kid Butler explained how he came up with the biggest play of the night: He said he had visualized making a big play in the game.

Your brain can’t tell your imagination from reality.  He had seen making the big play so much all week in his head, when it was time to happen, it just did.  Use that idea this week, visualize what it is you want and make your next “big play.”

4.  No matter how bleak thing look, never give up.

To be honest, I was sure the game was over when the Seahawks were second and goal with time on the clock and Lynch in the backfield.  But I guess all the New England fans out there are glad that the Patriots weren’t so sure. The final overall lesson from the Super Bowl for you: there is always hope. Never give up.  I know your goals may seem distant or the challenges great, but remember this:

Tough times don’t last.  Tough people do.

Yours in Strength,

Martin

Reinvent your approach to eating and transform your body

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It’s time to  end the debate of all debates.

You want to lose weight, gain muscle, and  change your body—but without worrying about whether you’re eating the right  foods. After all, countless diets pronounce that they provide the ultimate  solution to your goals. Only problem is, they all differ in the types of foods  they suggest, the timing of meals, and how much you can eat.

But all  diets are dependent on one common factor: macronutrient composition. That is,  the protein, carbohydrate, and fat content in the foods you eat. Macronutrients  are the single most important factor that determines a diet’s success or  failure. Every diet has its own macronutrient manipulation. On one end of the  continuum are the low-carb diets, such as Atkins and Protein Power (and some  variations of the Paleo Diet). More towards the middle are diets like The Zone  and South Beach. On the other end of the continuum are high-carb/low-fat diets  such as Pritikin and Ornish.

So who’s right? Recent evidence in the  International Journal of Obesity suggests that the diet you can stick to best is  the right one – regardless of the exact breakdown of macronutrients. But this  still leaves questions about how to determine your needs to simplify eating.  Consider this your final answer, and the guide you need to finally determine the  most effective plan for you.

Hitting your goal for the day is the most important aspect of  eating protein, whether it’s for fat loss, building muscle, or just maintaining  your weight.

The Eating Guide

Are you a calorie counter who wants an even  more focused plan? Once you figure out how many calories you want to eat per  day, use this plan from Alan Aragon (alanargon.com) to balance your  macronutrients and drop fat fast.

Key
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories

Protein
Eat one gram of  protein per pound of your goal body weight.
So if you  want to weigh 200 pounds, you’d eat 200 grams of protein per day for a total of  800 calories.

Fat
Remember,  the amount of fat you want will depend on many specific factors. As a rough goal  on a fat loss plan, eat .5 grams of fat for your goal body weight.  Using the 200 pound model, you would consume 100 grams  of fat per day, or 900 total calories.
If you find  that this is too much and you gain weight (reminder: fat does NOT make you fat),  aim for .3 to .4 grams of fat per pound of goal body weight. Listen to your body  and you will see changes.

Carbohydrates
Carbs are dependent on how much protein and fat you  consume in your diet. That is, you’ll eat carbs to fill in the remainder of  calories needed in your diet.
Using the formula above,  let’s say you wanted to eat 2500 calories per day.
Add  your protein (800 calories ) and your fat (900 calories) and then subtract it  from the total number of calories you want to eat (2500-1700 = 800 calories).
Divide the remainder number of calories (800) by 4,  and you’ll have a target number of carbohydrates you should eat (200 grams).

Therefore, on this sample diet you’d eat:
200 grams of protein (800 calories or 30% of your  diet)
100 grams of fat (900 calories or 40% of your  diet)
200 grams of carbs (800 calories or 30% of your  diet)

PROTEIN

WHAT IT IS AND WHY YOU NEED IT   Protein is the major structural and functional component of  all cells in your body. Proteins literally play a necessary role in many of the  biological processes that allow you to live and function. Not to mention, about  25 percent of your muscle mass is made up of protein—and the rest is made up of  water and glycogen (your body’s stored form of carbohydrates). So it’s no wonder  why so many diets place a heavy emphasis on protein. But the reason you need to  eat so much is simple: Unlike other nutrients, your body can not assemble  protein by combining other nutrients, so enough must be consumed in your daily  meals in order to achieve your desired health and appearance.

BIGGEST MYTH Despite what you might  have heard, your body can process a lot more protein than you think in each meal. Like a big steak dinner? Don’t worry, you can handle it. The most common  claim is that your body can only handle 20 to 30 grams per meal and that the  rest will go to waste. Nothing could be farther from the truth.

The idea that your body can only handle limited amounts  of protein was one of the initial reasons why people began eating meals every 2  to 3 hours. It was a tactic designed to prevent wasting food, while also raising  your metabolism. However, science has proved that your body can take as much  time as it needs to digest and absorb protein and utilizes all of the nutrients  appropriately. With the exception of a massive protein binge—where you consume  more protein in one meal than your body can handle in an entire day—you can feed  yourself larger doses as part of a healthy approach to your diet.

ADDING PROTEIN TO YOUR DIET  While  most people think that protein is most important before and after your workout,  this isn’t true. Hitting your goal for the day is the most important aspect of  eating protein, whether it’s for fat loss, building muscle, or just maintaining  your weight. Setting your protein goals is a fairly simple process. Research  shows that a range of .5 to 1 gram of protein per pound of body weight is ideal  if you are active. If you want to be even more specific, a good general  guideline is to eat about 1 to 1.5 grams of protein per pound of lean body mass  (LBM). However, most people don’t know or can’t reliably measure their LBM. As  an alternative, consume 1 gram of protein per pound of your goal body weight.

That means if you’re a fluffy 200 pounds and want to be a  lean, toned 180 pounds, simply eat 180 grams of protein per day. Learning what  food intake amounts to 180 grams of protein – or any macronutrient – is a matter  of tracking your intake.

Food journaling software like LIVESTRONG.COM’s MyPlate  can help you record how much protein you’re really eating.

THE BOTTOM LINE The pitfalls of  under-doing protein far outweigh those of overdoing it. Meeting protein  requirements is particularly important when you’re trying to lose weight because  protein is the most muscle-sparing and metabolic macronutrient, and it also  keeps you full.  If you struggle to achieve your protein target through whole  foods like meat, fish, poultry, eggs, legumes, and milk products, you can easily  supplement your diet with protein powder (whey, casein, or egg). There’s no need  to nitpick over the precise distribution and timing of protein throughout the  day, just concentrate on the total for the day, and consume protein at doses and  times that suit your schedule and personal preference.

FAT

WHAT IT IS AND WHY YOU NEED IT    Fat is a major fuel source for your body and has multiple  functions, such as helping your body absorb fat-soluble vitamins, regulating  inflammation, and hormone production. Like protein, fat is considered to be  nutritionally essential because certain fatty acids (linoleic acid &  alpha-linolenic acid) cannot be sufficiently produced by your body for survival,  and thus you must fulfill your needs by eating fatty foods. That’s right. Read  that sentence again: You must eat fat. Although essential fatty acid deficiency  is uncommon among adults in developed countries, the consumption omega-3 fatty  acids is often too low for the purpose of optimizing health and preventing  disease.

BIGGEST MYTH Let’s settle the  score once and for all: Fat does not make you fat.

Once  you get beyond that myth, there are many other misconceptions that could steer  your eating habits in the wrong direction. Most notably, many people still  believe that saturated fat is a dangerous substance that causes heart disease  and should be avoided. This myth has survived for at least the last 3 decades,  and has refused to die despite numerous studies that have shown that saturated  fat is actually good for your body. In a recent invitation-only scientific  consensus meeting, the Department of Nutrition at the University of Copenhagen  determined that saturated fat does not need to be avoided. What’s more, a recent  review failed to find a link between saturated fat and coronary heart disease.  More importantly, it’s not just that saturated fat isn’t bad; the scientists  found that eating saturated fat benefits your health.

That doesn’t mean that all fats are safe. The Dutch  analysis found that excessive trans-fats (from hydrogenated vegetable oils in  shortening, commercial baked goods, and refined snack foods) still pose a  significant threat to your health.

ADD FAT TO YOUR DIET   The best way to prevent heart disease is to simplify your  diet. Eat more whole and minimally refined foods, including an increased  proportion of vegetables, fruits, and nuts—and know how to balance your omega-3  fatty acids. The American Heart Association (AHA) recommends 0.5-1.8 g/day of  combined EPA and DHA, which are omega-3 fatty acids with potent heart-protective  properties. This intake can be achieved by either consuming two to six one-gram  capsules of fish oil, or by having roughly three to six ounces of fatty fish per  day. Vegetarians should realized that achieving the same EPA  and DHA levels  with flaxseed oil is a much less efficient process, requiring roughly double the  dose.

THE BOTTOM LINE Unfortunately,  there isn’t a gold standard for the amount of fat you need in your diet.  Instead, it should be determined on an individual basis. The most recent report  by the Food and Nutrition Board of the Institute of Medicine recommends that you  eat at least 20 to 35 percent of your total calories from fat. But realize that  eating slightly more than this won’t cause added fat storage as long as your  total calories match your goal for weight gain, loss or maintenance. If you  still want a target, divide your weight in half and eat that many grams of fat.  So if you’re 180 pounds, you would aim to consume 90 grams of fat per day.

CARBOHYDRATES

WHAT IT IS AND WHY YOU NEED IT   Carbohydrates have many functions, but their main role is to  provide energy to the cells in your body. Carbohydrates are unique because they  are not considered essential. That’s because your body can synthesize its needs  from non-carbohydrate sources though processes called gluconeogenesis and  ketogenesis. As a result, the other foods you eat (proteins and fats) can be  converted into energy, meaning that your general survival does not depending on  eating carbohydrates. As mentioned before, this can’t be said about amino acids  (protein) or essential fatty acids (fat)—both of which you need to obtain from  foods.

Still, while carbohydrates technically are not  essential, you do need them when living an active lifestyle. Not to mention,  fruits and vegetables are two of the most important sources of carbohydrates,  and both provide nutrient-rich calories that protect against disease.

BIGGEST MYTH Carbs do not make you fat.  (Picking up on a theme?)

Ever since the low-carb craze  began in the early 1990s, carbohydrates have been demonized as the cause of the  growing obesity rates. And while a low-carb diet does have many health benefits  and can lead to lasting weight loss, there is no “metabolic advantage” to going  low carb. In fact, a study published in the American Journal of Clinical  Nutrition compared a low-carb diet with one that was higher in carbohydrates.  The result: There was no difference in weight loss or changes in the ratio of  muscle-to-fat. What’s more, when researchers compared a low-carb diet with a  low-fat diet (and higher in carbs), they discovered that neither was better at  boosting metabolism.
You can analyze studies and research  all day, but the bottom line is simple: You can eat carbs and still lose weight.  The diet you choose will be largely dependent on many personal preferences and  eating styles, and whether it’s low carb or higher in carbs, both strategies can  be equally effective at creating change.

ADD CARBS TO  YOUR DIET Generally speaking, if you’re active you need  anywhere between one to three grams of carbohydrate per pound of lean body mass.  The carbohydrate requirement tends to range more widely than the other  macronutrients because it’s largely dictated by how many calories you’re trying  to eat per day, and your total amount of activity. In other words, determining  the right amount of carbs is really the fourth step in your diet plan. First,  figure out how many calories you need, then set goals for proteins and fats.  Once you establish those guidelines, then your remaining calories for your  weight goal should be filled in with carbs.

THE BOTTOM  LINE Carbohydrates, just like fat and protein allotments,  should be comprised mostly of whole and minimally processed foods. For most  people, carbohydrates are a form of dessert. And if you’re eating healthy, about  10 to 20 percent of your total calories can basically come from any foods you  want. Your choices among carb-dominant foods (fruit, milk, starchy vegetables,  non-starchy vegetables, grains, legumes) should be based on your personal  preference and tolerance, while maintaining as much variety as reasonably  possible. As a rule of thumb, eating two to three fruits and two to three  vegetables per day will usually fill up the majority of your carbohydrate  allotment, while providing beneficial nutrients that will help your overall  health.  Easy enough, right?

 

Why Olympic Lifts

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Why Olympic Lift?
By Wil Fleming
There is a large portion of coaches that don’t think Olympic lifting has any benefits whatsoever. These coaches believe that the benefits of Olympic lifting is over blown, inflated and doesn’t really pertain to athletes. They cite the time it takes to teach athletes the lifts (too long they say), and they cite risk vs. reward (they say the risk is too great for too little reward). This post is not for those coaches, if you are one of those coaches, then I applaud you for creating more explosive, faster and more dominant athletes while not using Olympic lifts. This post is for the coaches that are doing the Olympic lifts or on the fence about these lifts, that need more ammunition when discussing their programs or want a final piece of the puzzle to commit to training their athletes with these lifts.

Type II muscle development

Type II (Fast twitch) muscle fiber is the golden currency for successful athletes. Greater type II muscle makes athletes more explosive, and faster. Type II muscle fibers are part of high threshold motor units and only react to high output activities, so curls with the 25 lbs dumbbells are not going to cut it. Olympic lifts are high power movements and recruit type II muscle for activation, the more explosive movement is used the more preferentially these units will be recruited. There are movements that replicate the power output of Olympic lifts, but don’t hit on all the other great parts of Olympic lifts.

Improved coordination

The Olympic lifts are a great display of coordination and motor skill for all athletes. There is a precise control of the body that is necessary to complete these lifts. While this coordination is not identical to that required by any other sport nothing else in the weightroom is an identical match to sporting events either. This coordination does center around the hips and legs, similar to many other sporting events.

Improved power characteristics

The completion of the Olympic lifts includes full extension of the hips and knees in an explosive manner. This improvement has great carryover to hip and knee extension power in other areas of athletics. Athletes that are trained extensively in the Olympic lifts show improved rates of force development which greatly improves their power creating ability.

Improved force absorption

Often overlooked, receiving the bar overhead or at the chest requires the athlete to absorb force. This is the piece of the puzzle that can really make the Olympic lifts something that keeps athletes healthier. Most displays of power in the field of play must have a corresponding need to absorb force upon landing, Olympic lifts above other displays of power in the gym can provide this.

Success elsewhere

There are some athletes with whom I do not use the Olympic lifts. Those athletes that have a history of back pain or back injuries would be first among them. For younger athletes (12-14) I teach the Olympic lifts only as a skill, something to be improved upon by repetition not by weight used. For other athletes that are able, the Olympic lifts can serve a great role