Si te hacen falta Vitaminas...

Guía simple, pero ilustrativa, todos necesitamos viatminas, pero los atletas que se someten a intensas rutinas de entrenamiento tienen aún más requerimientos nutricionales. Tengan esto en mente, todas las personas necesitan un multivitamínico como parte DIARIA de su alimentación.

Nutrients	Nutritional Benefits
Vitamin A (66% as Beta Carotene 33% as Palmitate)	Antioxidant promotes eye health, immune system, teeth & bone, tissue repair, skin disorders, new skin growth
Vitamin B-1 (Thiamine)	Antioxidant to enhance circulation, carb metabolism, aid digestion, energy & muscle tone
Vitamin B-2 (Riboflavin)	Promotes red blood cell formation, antibody production, cell respiration & growth, alleviates eye fatigue, skin, oxygen uptake
Vitamin B-3 (Niacin)	Circulation, healthy skin, carb-fat-protein metabolism, bile secretion, memory enhancer, cholesterol control
Vitamin B-5 (Pantothenic Acid)	Anti-stress, antibodies, converts fats-carbs-protein into energy, produce adrenal hormones, stamina, neurotransmitters
Vitamin B-6 (Pyrodoxine)	Fat & protein absorption, red blood cell formation, brain function, activates enzymes, inhibits homocysteine, diuretic
Vitamin B-12 (as Cyancobalamin)	Aids anemia, folic acid in red blood cell formation, helps iron, digestion, metabolism, memory, enhance sleep
Vitamin C (Ascorbic Acid)	Antioxidant, tissue growth, immune response, adrenals, healthy gums, anti-stress, collagen promotion, blood clots, cataracts
Vitamin D-2 (as Ergocalciferol food source)	Calcium and phosphorus utilization, growth, bones & teeth, osteoporosis, thyroid function, blood clotting, osteoarthritis
Vitamin E (d-alpha tocopheryl acid succinate)	Antioxidant, circulation, promotes clotting, reduces blood pressure and scarring, cataracts, skin & hair, heart
Vitamin K1 (phylloquinone from plants)	Prothrombin promotion necessary for blood clotting, bone formation and repair, osteoporosis, liver-glucose to glycogen
Biotin	Aids cell growth, carb-fat-protein metabolism, healthy hair & skin, nerve tissue, muscle pain, nerve tissue, bone marrow
Boron (as Sodium Borate)	Mineral for healthy bones & muscle growth, calcium, phosphorus & magnesium metabolism, brain function, osteoporosis
Bromelain Enzyme	Enzyme to eliminate digestive upset, duodenal ulcers, irritable bowel syndrome, blood clots, plaque, anti-inflammatory
Calcium (as Calcium Phosphate)	Mineral for strong bones & teeth, healthy gums, controls cholesterol, aids cardiovascular health, muscle cramps, aids control of blood pressure
Chromium (as Chromium Polynicotinate)	Mineral, glucose metabolism for energy, stabilize blood sugar levels, diabetes & hypoglycemia, cholesterol synthesis
Copper (as Copper Gluconate)	Mineral for formation of bone, hemoglobin and red cells, elastin formation, energy, healthy nerves, joints, hair health
Folic Acid (PGA)	Brain food, energy, formation of red & white blood cells, depression & anxiety, homocysteine regulator, heart, pregnancy
Ginger Root Extract (4:1-Zingiber Officinale)	Herb-phytochemical for inflammation, cleanses colon, antioxidant, bowel disorders, circulation, nausea, indigestion
Iodine (as Potassium Iodide)	Metabolizes excess fat, physical & mental development, healthy thyroid gland, fatigue fighter, aids goiter health
Magnesium (as Magnesium Oxide)	Mineral for enzyme catalyst & energy production, depression, dizziness, muscle weakness, PMS and proper pH balance
Manganese (as Manganese Citrate)	Mineral for protein & fat metabolism, healthy nerves, immune system, blood sugar regulation, joint & cartilage lubricant
Molybdenum (as Sodium Molybdate)	Mineral for nitrogen metabolism to convert purines to uric acid, cell function & enzyme activation, bone and teeth health
Papain Enzyme	Enzyme to break down proteins-fats-carbs, aids digestion and nutrient absorption
Selenium (as L. –Selenomethionine)	Mineral as antioxidant with Vitamin E, prostate relief, heart & liver health, lung, prostate and colorectal health, blood pressure
Trace Mineral Complex (as Kelp)	Mineral for brain & sensory nerve health, nails & blood vessels, thyroid, hair loss & ulcers, stool softener, radiation protection
Vanadium (as Sodium Metavanadate)	Mineral for cellular metabolism, bone & teeth formation, inhibits cholesterol synthesis, improve insulin utilization
Zinc (as Zinc Citrate)	Mineral for prostate & reproductive gland function, acne, liver protection, colds, antioxidant, protein

Duro como Balboa

 “The world ain’t all sunshine and rainbows. It’s a very mean and nasty place, and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”

Para pensar mejor

7 Best Brain Foods

When it comes to healthy eating, knowledge is power. A diet high in fats and low in fruits and vegetables is bad for your body -- you know that already. But what research is beginning to prove is that a poor diet also has a big effect on your brain. And what good is a strong body without a sound mind?

Add these foods to your diet to help keep your mind young and your body strong. There are no mystical rainforest foods or other exotic, expensive eats on this list. These are foods you can find at the store and use in a variety of ways without breaking the bank. Now that is smart eating!

Eggheads:

Start your day with the inexpensive egg! It's packed with nutrients like choline, which studies have shown affects the areas of the brain responsible for memory, learning and reaction times in animals -- especially aging animals. It also works in people and could potentially help prevent age-related diseases like Alzheimer's. Eggs also have selenium, which has been shown to help brain function, plus a good amount of protein, which is made of amino acids that are used to transmit messages in the brain. A couple of eggs on whole grain toast or used in a veggie omelet are a great way to fuel up your body and mind all morning long.

Berry Smart Choice:

Another versatile food is berries. There are several delicious varieties that can be added to cereal, oatmeal or yogurt -- or just grab a handful for a sweet snack. It doesn't get much smarter than berries, which contain antioxidants that help boost cognition, coordination and memory. Blueberries and strawberries boast high levels of vitamin C and phytonutrients, which have been found to protect the brain from oxidative stress and reduce the effects of the tissue degeneration that comes with age -- helping to prevent conditions such as Alzheimer's disease or dementia.

It's Easy Being Green:

Dark, leafy greens like spinach, kale and collard greens contain brain-friendly carotenoids and flavonoids, which has been shown to slow mental decline by as much as 40 percent. Spinach is packed with vitamins A and K, magnesium, folate and iron, which beyond keeping your brain young, has been shown to relax blood vessels and help reduce the frequency of migraines and tension headaches. These greens are great in a salad, stacked on a sandwich or used in a wrap.

Fishing for Cognizance:

Fish is a great protein source packed with the brain-boosting omega-3 fatty acids, which are essential for brain function and development. DHA is the omega-3 most associated with keeping your brain young by lowering dementia and stroke risks, slowing mental decline and improving memory as we get older. Try to get at least two serving per week of seafood.

Sweet and Crunchy:

Nuts are well known for their high doses of omega-3s, but they are also a good source of the antioxidant vitamin E, which has been associated with less cognitive decline as you get older. Research has also shown that dark chocolate has powerful antioxidant properties, which gives us a great reason to eat chocolate. This sweet treat also contains natural stimulants like caffeine, which can enhance focus and concentration.

Here's the problem: most people overdo it on these two fantastic brains foods -- they are delicious, after all. Limit yourself to an ounce a day of each, and get your fix for sweet and crunchy without going overboard.

Mellow Yellow:

Yellow mustard contains a spice called turmeric, which is rich in antioxidants that help to keep your brain clear of waste that can cause inflammation and help to prevent Alzheimer's. Plus, this benefit can be found in about a teaspoon a day, which will add flavor to your sandwich and save you about 80 calories if you switched from mayonnaise.

Fuerza Mental según

Nunca he sido fan del football americano, pero este mensaje de Vince Palko tiene importantes lecciones para la vida, para el gimnasio, el mat, o lo que sea. Leánlo y como siempre, aplíquenlo!

What do John Elway, Hines Ward

and Brian Pruitt all have in common?

Back in college it came down to the biggest game of my collegiate career - BG vs Central Michigan winner went to the Mac championship. Central had a top rated running back that year name Mike Priutt. Nothing did I like better than having the challenge rest on the dee to stop this guy. The first play from the line of scrimmage was a sixty yard scamper to the end zone by Mr Pruitt. After that, he was lucky to get fifty yards total.

On one play, I remember drilling Mike into the ground with everything I had. He let out a gust of wind emptying his lungs.... "Umph!"..."Ya come on my side a-gain and yur gonna get more of dhat," I whispered in his ear hole.

"Vince, May God be with you!"

"What?!?!?!?!"  I thought.

How can this be? I leveled him and his response was "May God be with you." My strategy for mentally messing with his head was trumped. People who practice mental toughness have a knack for never letting you know an ounce of their pain inside. Theyre tough as nails. They eat thunder and crap lightning. John Elway was another example of this.  No matter how hard a linebacker would thump him he always stood-up displaying thatcheshire grin. In fact, no matter if the Bronchoes were behind or ahead he alwas seemed to have the same expression.

As a fan on the opposing team it was frustating as heck to watch. Can you imagine being an opposing player and seeing that when you line up for every snap. Heines ward is another example if you want a more recent person who practices this "smile into adversity" principle.

After every jaw rattling tackle he pops up off the ground with that cheesy smile. It almost looks fake if it were not plastered on his face - all game long. So is this another one of my many ole football stories
that I mindlessly pound out that have zero to do with your life? Hardly.

There are many folks who are in a world of hurt. Maybe not physically but mentally. If you are unemployed. If you are facing foreclosure. If you are at odds with your employer. Basically, if you are living life... chances are you are being challenged now more than ever.

So my advice is smile into adversity. Smile when it hurts most.

ont let the circumstances get the best of you; less you give your power away to people, places and things that dont count in the grand scheme of things. Or the big picture. When you smile when you dont feel like it, you instantly change your energy.  You change the way people respond to you. In essence, you activate your FAITH muscle trustingeverything will be alright in the future. And FAITH is one of the key components to success and turning your life around.

PODEROSOS SUSTITUTOS! Estilo Olímpico

 Every four years, while watching the summer Olympics, you would be hard pressed not to notice the great physiques possessed by many of the athletes. But by far and away the most muscular bodies always belong to the gymnasts and the sprinters. These guys certainly know how to build muscle more effectively than most average gym rats.

For years now I have been extolling the virtues of moving your body through space when you train, as opposed to simply moving your limbs around a fixed object. When you move your body through space, as the Olympic gymnasts do, you stimulate a much higher level of neuromuscular activation. In simple terms this means that you call more muscle fibers into play on any one exercise. And the more muscle fibers you activate, the more you will grow.

So if you want to develop an incredible physique, take a lesson from the Olympic gymnasts on how to build muscle, and start moving your body through space as much as possible while you train. Following is a list of exercises to start you on the path to getting huge!

re great muscle building information, please visit http://www.RenegadeMuscleBuilding.com That article should wake you up to the style of training you should be

1. Instead of triceps pushdowns do parallel bar dips: Have you noticed how many dips and how much work the Olympians do on the parallel bars? And have you noticed the size of their triceps? Need I say more?
   
   
2. Instead of barbell curls do close grip chin ups: Ditto what I said about the dips. Not only do you get incredible biceps development from close grip chins but you also get the added bonus of massive lat and forearm development.
   
   
3. Instead of bench presses do chain or strap suspended pushups: While the bench press can be an effective mass building exercise it can also be one of the worst for your shoulders. If you want to be safer and build a chest and pair of shoulders like you see on the Olympic gymnasts I would highly recommend some type of chain or strap suspended pushup. This movement will call far more muscle fibers into play and challenge the smaller stabilizers muscles as well. Not only that but you will get an outstanding ab workout from this movement as well; something that can’t be said for the bench press.
   
   
4. Instead of leg presses, leg extensions or leg curls do double and single leg squats: When you sit in a fixed machine and move weight with your limbs as opposed to moving your body the level of neuromuscular activation is quite low; no matter how much weight you use. And it is very unnatural. A leg press allows you to build strength in your lower body without additional gains in lower back and core strength. This is not normal and creates an imbalance that will lead to future problems. When you do squats you incorporate nearly every muscle from head to toe and will not only build tree trunk sized legs but will stimulate growth throughout your entire body.
   
   
5. Instead of crunches and sit ups do all of the exercises listed above: Isolation abdominal exercises like crunches and sit ups are not real life type movements. In real life your abdominals contract isometrically to protect your spine; they do not contract the way they do in a crunch or sit up.  Not only that, but by continually flexing your spine for hundreds of reps per week, you will surely be setting yourself up for long term back problems.
   
   
   If you follow a steady diet of chins, dips, suspended pushups and squats you will build an incredible set of abs. When you watch the Olympic gymnasts you immediately notice their rock solid abs popping right through their spandex and they never do crunches or sit ups. You simply can’t hide abs like that. That kind of six pack is built with full body movements like the ones listed above. But if you still want to do a little extra ab work you can add in exercises like planks and ab wh eel rollouts; just skip the sit ups and crunches.

Now you know how to build muscle, Olympic style. Stick with these time tested exercises and the others listed in my Muscle Gaining Secrets course for the next eight weeks and be prepared add some massive slabs of beef to your physique.

Cuánta Proteína? Ferrugia se pronuncia!

The High Protein Myth- Exposed Again

I hate to say “I told you so.

But… I told you so. For years now I have been getting a lot of flak from other fitness industry insiders and so called experts because I exposed the great protein myth at every chance I got. They all either thought I was insane or were upset that I was blowing the whistle on their scam and costing them tons of money every year.

But now, due to a recent study that everyone is talking about, people are starting to change their tune and realize what I have been telling you all along… You DON’T need 2-3 grams of protein per pound of bodyweight to build muscle. It’s a lie promoted by the supplement and meat and dairy industry. That’s it. Just another way to make money. But hardly a scientific fact.

Recently Tarnopolsky performed a study in which weight trained individuals consumed a drink containing either: 5, 10, 20 or 40 grams of protein immediately after their workout. Each of the groups increased protein synthesis, but their results were dose dependant. Up to 20 grams, that is. While the 20 gram group significantly increased protein synthesis over the 10 gram group, the 40 gram group did not significantly increase protein synthesis over the 20 gram group.

So any more than 20-30 grams of protein at one sitting isn’t necessarily going to benefit you in any significant way.

The conclusion to be drawn from this most recent study is what I have been saying all along… You don’t need all that protein. In fact, eating too much will force your body to burn protein instead of fat for energy and can make getting leaner a more difficult process. Twenty to thirty grams of protein, every few hours is all that’s needed to build muscle. For most people that will be no more than about 150 grams per day. Before I ever recommended a lower protein intake to you guys I tried several experiments on myself and my clients for years. Back in the early 90’s I slowly increased my protein intake all the way up to 450 grams per day. I also recruited a few training partners and clients for the experiment. And after eight weeks nothing happened.

Then I tried experimenting with protein cycling and went on low protein for a while, thinking that if I desensitized my body to protein I would grow like a week upon reintroducing it. Well, that never happened.

But during the low protein phase I actually gained muscle and lost fat. I even remember my brother commenting one day, about three weeks into it that he had never seen me in better shape. Even after experiencing better results with less protein it shames me to admit that there were several times during the 90’s where someone would make a convincing enough argument to make me try super high protein again. And all I ever did was end up fatter and poorer.

Admit it; you’ve tried it too. You added another steak or protein shake to your diet and thought, “this will be just what I need to really start growing.” And nothing happens. Then you increased the size of your daily omelet from 3 eggs to 10. Still nothing. Stop the insanity.

From now on instead of ordering 3 chicken breasts, save the money and just get one. Or order an extra baked potato or two for the extra calories and throw down a few tablespoons of olive oil when you’re done. Instead of ordering “The Old 96′er” (”There’s nothing but gristle and fat on that plate.”) settle for a more human sized 8 ounce steak. Instead of 4 scoops in your protein shake use one or two. Instead of a dozen eggs I think you’ll be just fine with 3-5, depending on the size.

The first time I ate breakfast with Jim Wendler, Dave Tate and CJ Murphy, all of whom were around 300lbs at the time, I ordered extra eggs in my omelet while they simply ordered theirs as is.
I thought, “Man, what a douche, I am. These guys all outweigh me by 80 pounds. What’s wrong with you?” I have been fooled many times. But like The Who, I won’t get fooled again. I hope you don’t either.

An educated man is a dangerous man,
Jason Ferruggia

EL RUSO MALDITO LLEGO AL BLOG!

Maestro de deportes, Pavel Tsatsouline, conocido como el Rus omaldito por sus métodos poco ortodoxos y muchas veces salvajes de entrenamiento, a mi juicio el hombre que llevo las Kettlebells a nuestro lado del mundo y el responsable del movimiento cross-fit, underground etc. se hace presente con un artículo y una rutina brutal...la voy a probar esta semana.

 Power by Pavel:

Bench Press for Boxers

To continue the topic of interspersing lower intensity endurance exercise with short bouts of strength exercise (see the archives, in case you have missed the last issue), here is a bench press routine for boxers who don't mind moving up a weight class designed by Grigory Grigoryev, a boxing coach and former champion of Russia.

Set up two bars so you don't have to change weights in the short, 60-90sec, breaks between sets and go for it:

• Set 1 1x30
• Set 2 1x3
• Set 3 1x30
• Set 4 1x3
• Set 5 1x30
• Set 6 1x3

In all sets do as many reps as possible, so choose the weights accordingly, 30RM and something close to 3RM. For a powerlifter this is an impossible but a fighter will be able to recover surprisingly well after a thirty rep set by the time the heavy triple rolls around. For three reasons: first being the endurance nature of your past training, second, the lighter, decidedly non-powerlifting poundages you are handling, and finally, the radically different nature of the 30RM and the 3RM fatigue. Thirties and threes hammer different muscle fibers, different energy pathways, and demand a different type of effort from the nervous system.

Repeat the above twice a week. Grigoryev warns that you must use the full range of motion and avoid the typical fighters' mistakes: failure to touch the chest with the bar and to lock the elbows. In my opinion you could replace the high rep benches with explosive pushups on fists (on the first two knuckles for the bare knuckle fighters and on the surface of the whole fist for everyone else) and the heavy benches with one-arm pushups.

La solución de Smitty para Biceps Gigantes!

Big Biceps Training, the Best Bicep Exercises

If you’ve been around Diesel for a few years, you know we incorporate a TON of grip training exercises into our programs.  It is not enough to be able to display one facet of grip (crush, pinch, support, wrist postures, hand health, dexterity), you must be able to integrate this strength into full body power.

If I can improve my grip my deadlift, squat and bench will go up and I will play my respective sport(s) better and stronger.  Most lifters / athletes forgot about this important fact.  They do train their arms, but with conventional exercises. You don’t want to spend endless hours in the gym hitting tons of volume.  You want to optimize your time in the gym and do the most effective exercises while you’re there.  This is called training economy.  Increase the intensity and you can decrease the time of your workout. So, as you can imagine, even when training arms, grip plays a huge role. Nothing says strength and power like a huge set of forearms.

Now, if you are talking about bodybuilding, or building muscle, the forearms respond to more volume.  I like to set a target volume of 3-4 sets and 10-15 reps per set. If you are a strength coach who is training athletes for sports performance, you must first build the foundation and then target the requirements of the sport.

Here are the exercises:

• 2 Hand DB Hammer Curls
• Crush Curls
• Towel Barbell Curls
• Towel Pull-ups
• Towel Rotational Cable Curls
• Reverse Curls
• Pinch Curls   
   
  Other essential mass building exercises for the biceps:
  

• Barbell Curls
• Alternating DB Curls
• Hand Over Hand Rope Pulls
• Rope Climbing

2 Killer Arm Building Workouts

Workout 1:
1) Close Grip Barbell Bench, 3×5
2a) Towel Pull-ups, 5×10
2b) Barbell Reverse Curls, 3×12
3) Plate Pinch, 3xALAP (As Long As Possible)

Workout 2:
1) Barbell JM Presses, 4×6
2a) Thick Towel DB (or Axle) Curls, 2×15
2b) DB Crushes, 2×20
3a) Band Tricep Pressdowns, 3×15
3b) 2 Hand Plate Pinch, 3xALAP

Have a killer arm workout!

Para CRECER

        Build Muscle Quick with This Explosive Technique           Plus 2 Workouts Guest Article by Jim Smith, CSCS

I first heard about this innovative muscle building strategy when Arnold Schwarzenegger talked about doing in during his reign as Mr. Olympia. It is called “Running the Rack”. It can be used for each exercise in your workout OR as a finisher to your normal workout.

This techniques refers to a high volume set where you pick a weight and perform as many reps as you can for a certain exercise. Then when you can’t do any more reps, you pick a lighter weight and continue performing reps of the same exercise. As you fatigue, you lower the weight and repeat. The reason it is called “Running the Rack” is, if the exercise you’re doing involves dumbbells you will be moving down the rack picking lighter weights as you fatigue.

This form of density training improves work capacity, increases lactic acid which releases natural growth hormone. This in turn, builds muscle quickly.

Sample Exercise 1: Bicep Curls

(Perform dumbbell bicep curls.)

60 lb dbs - 3 rep, no rest, immediately go to
50 lb dbs - 4 reps, no rest, immediately go to
45 lb dbs - 5 reps, no rest, immediately go to
40 lb dbs - 6 reps, no rest, immediately go to
35 lb dbs - 7 reps, no rest, immediately go to
30 lb dbs - 8 reps, no rest
Done

 

You could also reverse the order and start light, with higher reps and as you increase the weight, you decrease the reps. Again, little or no rest between weight changes.

Sample Exercise 2: Lat Pull Downs

(Perform lat pull downs with a cable stack.)

The stack - 1 rep
The stack minus 10 lbs - 2 reps
The stack minus 20 lbs - 3 reps
The stack minus 30 lbs - 4 reps
The stack minus 40 lbs - 5 reps
The stack minus 50 lbs - 6 reps
The stack minus 60 lbs - 7 reps
The stack minus 70 lbs - 8 reps
Done

 This technique can also be done with the following exercises:

KB Swings
DB Clean & Press
or whatever you favorite exercise is…

Fuerza de Dinosaurio

Este lo obtuve del Blog de Brooks Kubik, autor de "Dinosaur Training". Aunque no es tan dramático como el "Credo del Guerrero" de Ross Enamait  tiene excelentes consejos. Incluyo fotos de muscle beach y otras increibles proezas de fuerza:

THE 12 COMMANDMENTS OF DINOSAUR  TRAINING

 compiled by Arnold Pope

 

1. Work HARD–Training Programs Won’t  Work Unless YOU do!

2. Use Compound (Multi-Joint) Lifts — Not Isolation Idiocy

3. Plan SHORT  Programs — Hard & Intense

4. Use HEAVY Poundages — It’s WEIGHT  Lifting!

5. Remember That  Persistent  Poundage  Progression  Produces  Power!

6. Seek Out The Proper Set/Rep System for YOU

7. Use Thick Handled Weights — They Make You Work Harder

8. Do HEAVY   Grip Work — Not Light, Piddling  Foolishness

9. Lift Awkward Stuff — i.e. Barrels, Sandbags, etc.

10. Do Power Rack Work — Safety With Max Poundages & Short-Range Movements

11. Strive For Concentration & Intense Focus

12. Hang In There With Mental Toughness & Persistence

by Brooks Kubik  (”Daddy Dinosaur”)

La Base de un Buen Programa de Entrenamiento

Otro excelente artículo del maestro Staley:

Understanding Training Foundation

By Charles Staley, B.Sc, MSS
Director, Staley Training Systems
http://www.staleytraining.com

Although people engage in fitness and sports activities for various reasons, the fact remains that they are inherently physical activities. So whether you exercise for stress reduction, weight loss, or sport, it makes sense to train in a manner which is consistent with accepted training principles and methodologies. Doing so will make the outcome of training less haphazard and more predictable. It will also enhance the appreciation of movement one should derive from any form of physical activity.

              As all coaches know, mastery of a sport is accomplished by developing a foundation before progressing to more advanced levels of training. As accepted as this principle is, many people possess only a vague understanding of what this means in concrete terms. The purpose of this article is to expose the reader to foundational training concepts derived from the world of sports science. And while you might not be a competitive athlete, I believe you can benefit greatly from recent developments in sport science. One such development comes from Dr. Tudor Bompa, former Romanian rowing coach and currently a professor at York University in Toronto, Canada.

Bompa has developed a useful schema called "The Training Factors Pyramid,"* which can be used to develop long term training plans, based on a foundational progression of factors over time. The Training Factors Pyramid helps to identify a logical sequence of training factors, and can be used by athletes and fitness enthusiasts alike to identify objectives and evaluate training programs and methods. When problems develop, as they inevitably do, The Training Factors Pyramid can be used to determine what level these problems originate from, which speeds up the corrective process considerably.

The pyramid consists of four ascending levels. The athlete enters the pyramid at the first level—physical preparation. This level is the cornerstone of an athlete's training, because without it, further progress is impossible. Physical preparation refers to the development of what sports scientists call "biomotor abilities"— strength, power, speed, balance, flexibility, agility, endurance, and coordination.

The second level of the pyramid involves technical preparation— or perfecting physical techniques. While some techniques can be mastered with a low level of physical preparation, many cannot. Many currently popular recreational sporting activities, such as in-line skating and rock climbing, to name two, require a fairly high level of physical development before many skills can be practiced.

Of course, technical mastery is not the final objective, for any athlete. We all know of athletes who have beautiful and "correct" techniques, but who lack the ability to apply them in a sport setting. This brings us to the third level of The Training Factors Pyramid: tactical preparation. Tactics simply refer to the ability to successfully apply techniques in a sport situation. It should be obvious to the reader at this point that technically sound technique must be established before entering level three. Further, the athlete must have a high level of physical development before correct technique is possible.

The fourth and final stage is called psychological preparation—a very important consideration for athletes who hope to compete successfully. But clearly, psychological preparedness— let's just call it confidence— cannot be established if the athlete has not successfully ascended through the previous three levels. How can The Training Factors Pyramid be used in an everyday, practical setting? Let's suppose you're a serious recreational beach volleyball player, and you're having problems with your spike. The first step is to determine whether or not you can execute a technically correct spike in an isolated situation (i.e., in practice).

If the answer is no, then we go down a level and try to find faults your physical preparation— perhaps you lacks adequate explosive strength to clear the net. Once your physical attributes are improved, you should be more successful in delivering the spike in competitive situations. If the answer is yes (you can deliver a proper spike), the problem lies in either tactical or psychological development. Both areas are closely intertwined— a lack of tactical skill can obviously impair confidence. And vice versa. Athletes commonly progress well through physical and technical training, but falter in tactical/psychological realms. The solution is more time in the trenches, with careful progression through gradually more difficult encounters. When tactical successes begin to outweigh the failures, confidence increases along with tactical ability.

Although the four training factors have been isolated for the sake of discussion, in reality, they must be integrated if a successful outcome is desired. For example, is a serve a technique or a tactic? At novice levels of play, it is primarily technical, but at high levels of skill, techniques and tactics are one and the same. Also worth noting is the fact that the direction of influence is not only ascending, but descending as well. For example, the techniques you'll use affect the physical preparation you'll need to do.

Aside from day to day considerations, The Training Factors Pyramid should also form a template for long term planning, as well. Accordingly, the first several months of training should be dedicated to improving physical attributes, although simple technical and tactical skills may be presented as well. The second phase of training is characterized by developing technical mastery of your sport skills. Physical condition must be maintained, but this involves less work than it took to develop it. Advanced stages of training target tactical and psychological concerns, with comparatively less time spent on physical and technical development.

 

While achieving mastery in sport involves years of hard work, those years yield far more result when they are spent wisely. The time you spend developing your foundation is miniscule compared to the time it takes to correct long-entrenched errors from years of poorly-conceived and executed training.

About The Author

Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.

Drillear para ganar, un artículo de Paul Greenhill OG

Ask The Wise Grappler: 
"I bought the last product you had out [21 Mat Laws of Grappling] and you talk about drilling being very important. Can you explain drilling to me?  I know it sounds like a dumb question but another proverb says, 'A wise man can learn more from a dumb question than a fool can learn from a wiseanswer.'  Do you drill a move, a position, a series?"

Well, there's a long and short answer to that question and I'll give them both to you:

The short answer is yes, you drill a move, position, and technique until the moves become mechanical and can be executed without thinking about it, like you tie your shoelaces or even breathe.  You've been doing both of those activities for so long that you're no longer aware of the fact that you do them without thought, especially the breathing part!

The long answer on how you drill the moves, techniques, and positions until they become mechanical and reflexive have been captured and broken down in the following 5 key points:

1. Drilling the Technique Right - This mean having the mechanical motion, grips, body position, correct breathing pattern, and proper visual alignment so that you can see the "mat battlefield" to know when your opponent is vulnerable and susceptible to the technique.

2. Drilling to Execute the Technique Quickly - Now that you know how to do the technique right, you have to master doing the technique quickly before the window of opportunity closes on you.  Just because you can do the technique on a willing partner, that won't guarantee that you'll execute it with the same sense of urgency during a live match.

3. Drilling the Technique under Stress - Just because you can do the technique right and fast, that doesn't mean that you'll do it under a "live" (stress) situation and you have to account for that as well.  You need to apply your techniques at different stages of successfully locking in the technique (etc. 30% applied, 50% applied, 70% applied, etc.) and have your partner fight out of it at different levels of resistance (30%, 50%, 70%, etc.).

4. Drilling under Common and Uncommon Scenarios - Every technique should work under ideal conditions, but will your technique hold up when you're tired, your opponent's sweaty, your opponent is (or isn't) wearing a gi, you're injured, you develop a cramp in your  arm or leg, etc.?  That's why you need to drill those techniques in  common or uncommon scenarios that are likely to occur, especially  if you're competing.  You should RARELY encounter a situation for  the first time during a competition.  If you do, your training plan has holes in it that need to be closed.

5. Drilling with the Technique Failing - This mean that we're expecting to execute the technique in such a way that it's not effective enough to submit or gain a dominant position on our partners and we've thought out the common "mat tendencies" on what the opponent will do to resist.  Once you're able to determine the tendencies and integrate that into the drilling, that will allow you to account for your opponent's ability to counter and fight off  your triangle attack... but walk right into your armbar attack.

Inspiración Diesel...

What is Best in Life?

Mongol General: Hao! Dai ye! We won again! This is good, but what is best in life?
Mongol: The open steppe, fleet horse, falcons at your wrist, and the wind in your hair.  

Mongol General: Wrong! Conan! What is best in life?

Conan: To crush your enemies, see them driven before you, and to hear the lamentation of the women.

As I get older and wiser (much wiser than I was when I was younger) I often go back to this scene from one of my favorite movies, Conan the Barbarian

As I guy I have a passion to be the best, “to crush my enemies”.  Now if you are a women reading this post, I am about to do the unthinkable in the man’s world.

Let something out of the vault.

I remember a speaker at an NSCA event many years ago talking about how you have to treat AND motivate male athletes different than female athletes. In athletics and team sports here is a truth: When a team loses, a guy is still happy if they themselves played well.  Women are only happy if the team, as a whole, played well. Why?

We got the testosterone.

It makes us do crazy stuff sometimes, like drive like a madman toward a goal or a task.  This can be great if your passion is helping others. For me, this means being a good Dad, being a good friend and always try to help others reach their goals. But sometimes it isn’t easy.  The kids drive you crazy, your friends have their ups and downs and sometimes people don’t want to be helped.  You have to be certain and relentless in the wake of all adversity.

Think about Conan pushing the Wheel of Life around for years.  Think that was easy?  I don’t know if you know this but the story of Conan was real, that sh*t actually happened.

So what is my point?  Life isn’t fair, life isn’t easy, life isn’t certain. The ONLY thing you can be certain of is you only get to do it once.  So you dominate, go for your dreams and kick ass.

Never quit, never surrender, just kill it. Try to let actions speak louder than words!

Cardio sin tener que correr

Cardiovascular fitness without running?

“Cardiovascular fitness refers to the ability of your heart, lungs and organs to consume, transport and utilize oxygen. The maximum volume of oxygen your body can consume and use is your VO2 Max. When you exercise regularly, you can increase your cardiovascular fitness as your heart becomes more efficient at pumping blood and oxygen to the body, and the body becomes more efficient at using that oxygen.”

Important components of cardiovascular fitness include increasing the heart rate and upping the body’s need for oxygen. Nothing earth shattering there. The challenge is make cardio enjoyable - the more enjoyable it is, the more likely the person is to stick to it. Some people love running, and that’s great, keep it up! It works great.

For others, there are other methods to get your cardio in without pounding the pavement. Due to a swollen knee as a result of Saturday’s football game, and starting to cut some bad weight, I’m going to have to get to these other methods. I was hoping to insert a cool odd object style cardio workout, but I couldn’t find any on YouTube, I’ll have to film one up!

Fingertip pushup to hub lift renegade row….that’s just crazy….crazy awesome!

Here is today’s finisher cardio rounds:

• Push ups x 30 seconds.
• Straight bar press x 30 seconds (light weight and fast).
• Band rows x 30 seconds.
• Overhead med ball slams X 30 seconds.

5 Rounds, each movement as quickly as possible.

- Joe Hashey, CSCS -

Entrenamiento para parte Superior al estilo Synergy Athletics

Get Strong Series - Complete Upper Body Work:

Here is the Workout i ran a few of the guys through last week:

1. Weighted Pull Ups - 8 x 3 (That’s right, not starting with bench!)
2. DB One Arm Bench - 4 x 6
3. Straight Bar Military Press - 4 x 12
4. Hindu Pushups - 4 x 12
5. GHR Braced Straightbar Rows - 3 x 8

* 100 Band Pull Aparts at anytime throughout the workout.

Mixing pull up grip goes along way!

The next upper body workout that week would have a chest primary exercise and include a finisher for the biceps, triceps, or shoulders. Also, take your time between pull ups to make sure to you get some heavy weight up by the end! Finish with conventional grip.

- Joe Hashey, CSCS -