As a coach I never stop working.

Blood, sweat, and tears are stained on the wood plyo box. Rust covers the dumbbell's and free weights. You have 15 different DJ's trying to play music. Weights clinging against each other and also slamming against the floor with the sounds of grunts echoing off the wooden walls. Some people would turn up there nose I call this home and this is Underground Fitness Athletes. 

Keep Working

I've been let down, put down, and knocked down, hated on in the past, but here I am standing UP, Proud, Strong and ready to take Life's next Punch. Today isn't just another day, Its time create something amazing. Go after your goals, and never surrender!!!

Heavy but fast = GREAT ATHLTES

    One of the major benefits of training with heavier weights is the increased recruitment of Type II muscle fibers.  These muscle fibers are also known as fast twitch muscle fibers and play a huge role in athletic ability.  These muscle fibers are able to generate much more force than their counterpart Type I muscle fibers.
    Any sporting event that involves speed, quickness, and explosion will rely heavily on these Type II muscle fibers.  By training with heavier weights we are heavily recruiting and training these muscle fibers.  We are also able to convert a small amount of non type II muscle to these fast twitch muscle fibers allowing us to become more powerful and explosive.
    When lifting heavy weights you also have to keep in mind move them fast. That means to use loads that are 50 to 60 % of your 1 rep max (RPM), AND NEVER LIFT TO FALIURE that teaches slow and athletes don't need that at all.  Speed training, as you can see, provides more than a training means to develop a fast rate of force development. On speed day for squatting, the percentage will jump roughly 5%, causing the bar speed to change slightly, which will also combat accommodation, sometimes called the speed barrier.
    I look at weights as fast weights and slow weights, not by the old fashioned terms “light” to build muscle mass and then later on “heavy” to build strength. Dr. Hatfield said no one can lift a heavy weight slow. Well said!
   In a 3-week wave, the total volume will go up somewhat, with adding weight or accommodating resistance with bands or chains.On max effort day remember that after 3 weeks of the same exercise your progress will be retarded, but by switching the core exercises each week, this can be eliminated and progress can continue. So the bar speed is constantly changed weekly, either becoming faster or slower. After all, at a meet the first, second, and third attempt will move at different rates of speed as well.
    Volume can be waved as well through special exercises for smaller muscles such as triceps, lats, and hamstrings. When starting a 3-week pendulum wave with new exercises, the unfamiliarity of these exercises will keep the volume somewhat small. But week after week they become easier, and bigger weights and of course more volume are attained. Again, this helps fight against accommodation. Training is very complex; it is not as simple as you may think. It must be well thought out to obtain your true potential.

Change makes athletes

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.”
-Louie Simmons

Jump to explosive strength

    -shortening action by the use of kinetic energy. Many believe that plyometric’ s are dangerous, they can be without the proper knowledge of general weight and jump training before engaging in depth jumps. While depth jumps build explosive strength, they also build absolute strength by using different heights to achieve a certain goal. How many drops are done in one workout for the intermediate or advanced. You will note Olympic lifting is never mentioned when the goal is developing explosive power or strength. Why?

Strength is not measured in heavy or light weights. What is a heavy 300lb squat for a female sprinter would be light for a world class shot putter. So how can one weight be heavy and light? It can’t, but rather fast or slow. Strength is measured in velocities.

Explosive = fast velocity

Speed Strength = intermediate velocity

Strength Speed = low velocity

Isometric = zero velocity

Hips in sports = total athlete

    Do you do specific exercises for your hips and knees? Do you work your hip through the entire range of motion and engage the abductors and adductor muscles? If not, maybe you should.
The abductors and adductors are critical for providing integrity of the hip joint and create a strong, balanced link between the lower body and the torso. They also need to be exercised through an entire range of motion. If you work these muscles only in one direction (forward and back) by walking, running or using common cardio machines then you are not building structural integrity of the hip, or the entire lower body.
   These muscles, along with the quads and hamstrings, play an important role in allowing the patella (kneecap) to track properly as the knee joint bends. If the abductor and adductor muscles are not strong, flexible, and balanced, knee pain such as patellofemoral syndrome, and injury is more likely.
    Strengthening and balancing the muscles that surround the knee can take the pressure off the joint and decrease the amount of total weight absorbed by the ligaments, meniscus and cartilage in the knee. Because the knee is a hinge joint and only moves in one direction, it's important to maintain both strength and stability.
  The hip joint, on the other hand, is a ball and socket joint that works best when it has mobility as well as strength. The hip is a much more complicated joint, and needs to be exercised in a variety of directions, including rotation, in order to increase overall stability. If the muscles that support the hip joint (quadriceps, hip flexors, glutes, hamstrings, and even the core muscles) are strong and allow appropriate mobility, the amount of pressure and wear and tear on the hip joint, as well as the knee joint, decreases.
   The soft tissues of the body (muscles, tendons, ligaments, etc.) help maintain proper alignment of the bones during movement. If bones aren't properly aligned when they move through a range of motion, there can be a great deal of friction, a lack of stability, decreased mobility and compromised function. This can set an athlete up for a variety of injuries.
   The best way to maintain biomechanical integrity during movement is with the proper balance of strength and flexibility around the joint. Muscles work in pairs (extensors and flexors) and maintaining the proper balance of strength in these muscle pairs can go a long way to prevent joint pain and injury.
 

Kids are the only thing in some coaches life they can control

What is wrong with a society that places so much importance on winning in sports that it blatantly neglects the needs and well being of the child-athletes that it’s charged with educating and protecting? Are we that out of touch that we’ve lost our perspective on what really matters in life? Are too many parents making a “deal with the devil” and turning their kids over to coaches with questionable methods just because these coaches supposedly produce “champions?”

As a coach, just how important is winning to you? When your team or athletes win, does that mean that you are doing your job better? Does it make you a more effective coach? Similarly, when your athletes fail, does that mean you are failing? Are your athletes’ and team’s losses concrete evidence of your incompetence?

If you were brutally honest with yourself, could you look in the mirror and answer this question? “Is winning and all that it means to me, more important than the mental health and happiness of my child/athletes?” If you’re a coach reading this, then I couldn’t blame you for responding to my question with horror and righteous indignation. Who the heck am I to even suggest that you, an adult and professional, would place your needs to be successful over the needs of your young athletes? Of course youknow that the sport is supposed to be “all about the kids.” Certainly, you’re fully aware that “it’s only a game.” You also know that coaching is all about being a good role model, enhancing self-esteem and building character. Furthermore, you know that your number one priority is the welfare and happiness of the kids you coach. A coach doesn’t have to be a rocket scientist to know all this stuff. But then again, who would ever answer “yes” to my question and admit to themselves and others that they regularly place their own needs as an adult and professional over those of the children their supposed to be guiding?

Here’s the problem the way I see it. Because winning has become so important to us as a culture, because being “numero uno” has been erroneously equated with coaching success and competence, some of our youth sport, club, high school and college coaches have forgotten what their real mission as a professional is. These coaches have come to mistakenly believe that the won-loss outcome of their season is far more important than the process of participation, character development and safety of their athletes. They believe that an athlete’s performance failure is reflective of a coaching failure. And why shouldn’t they feel this way when coaches at every level are regularly criticized and fired for not winning enough? When it comes right down to it though, isn’t the true essence of “good coaching,” winning? Isn’t that what NFL Hall of Fame coach Vince Lombardi used to say: Winning isn’t the most important thing. It’s the only thing?

Sports and kids is it still fun?

   Did you think that kids would say "winning is everything"? Think again. Most kids didn't think winning was all that important. Only 7% of girls said coaches should be most concerned with winning, whereas about 18% of boys said so. It sounds like kids think that too much importance is given to winning at all costs. And many adults are starting to think that changes are needed in youth sports. Why? Because as youth sports have become more intense and competitive, it has put a lot of pressure on kids.
   Wanting to be excellent at something is a great goal, but when coaches and parents push too hard, kids can get overly worried or push themselves too hard physically, leading to injuries. Some kids may even go on unhealthy diets to lose weight or gain weight to be better at their sport. With all this pressure in the air, there have been some awful incidents involving parents and coaches who have ended up yelling and fighting with each other. How uncomfortable for the players!

Little Steps are Big Results

Have you ever wondered how in the world can I look like that? You see in a picture of your former self maybe before babies or in high school. Maybe you look at the health and fitness section of Pinterest or in magazines and think where do I even start? I have let myself get so unhealthy and out of shape. Why can't I just exercise a little today and look like that tomorrow? Or maybe you think to yourself or outloud how much work and time did that take?? 

I can tell you nothing is sweeter than taking a before picture and putting some work in for 30 days and doing an after picture. It is such a great feeling to know you do see results!!! 

Here are some subtle changes you can make to see results. Downsize your portions and upsize your water intake!! Sounds simple doesn't it? I'm talking about getting a small or medium drink versus a large or extra large. Drink one glass of water for every soda or sugary drink you drink. It adds up quick but you are flushing your system out with that water, you are helping your body get rid of bloating factors. Instead of a fast good hamburger get a sandwich with veggies on it. Tell them to go light on the mayo and mustard so they don't put as much on it. Eat more meals you create at home. Try new recipes that are heart healthy and be open to them. I was very surprised the other night making a new recipe that I stuffed chicken with apples and spices. Substitute brown rice for white rice. Get a good protein shake that has vitamins and minerals in it and have that once a day for breakfast on the go. Increase your fiber intake to flush out fat!!! This goes with more water intake too. 

Then get online or with a personal trainer to pencil in 15 to 20 minute workouts. I am all about fast workouts.  Especially for us women that always say "I don't have time to work out!" Well trust me you can find 15 or 20 minutes a day to squeeze in something. If you don't call me and we will see where you can squeeze it in. On my busiest days you can find me doing squats while cooking. Do 5 to 10 squats after using the bathroom, wall sits while you brush your teeth, heck you could be doing a plank as you read this blog right now. There are tons of ways to fit in exercising your body everyday. The biggest result I have ever gotten especially after havin babies is sucking in my gut for 20 seconds at a time as many reps as I could. This helps bring your middle section in faster than any exercise I have ever done. Gets my abs ready for some serious work later on. 

Above all think of ways to positively influence yourself. For so long maybe you have thought of yourself as our of shape, I'm to embarrassed to go to the gym, people look at me funny well time to change that tune in your head!! It's time to drop some awesomeness back into your life!! Think of it this way. You do 5 squats after you go to the bathroom. You just dripped some awesomeness on yourself. You do calf raises while doing dishes again more drops of awesomeness. You actually walked a good distance, again more drops of awesome you can give yourself.  Soon the feelings of being awesome swirl inside of you. You did it, each time recognize your effort you are putting forth. You drank water instead of a soda more drops!!! These small steps will overfill your level of awesomeness. You will see results in a positive way and that's what matters my friend!! This is all about how awesome you feel about yourself everyday! 

Get that ball rolling and begin to drop awesomeness on yourself!!! 

Athletic Movement

The objective of Athletic Movement training is to develop a strong, powerful and coordinated athlete that is able to generate explosive speed, lightning fast quickness and execute fluid effi...cient direction change with acceleration in the new direction. The ability to read & react within a sport environment with a fast and accurate response is critical. By activating the neuromuscular system, th...e athlete becomes better connected, creating a more efficient system of movement. Athletic Movement training is built on progressively increasing activation of the neuromuscular system. Underground Fitness Training focuses on the increased proprioception and awareness necessary to maintain balance in unstable and unpredictable situations such as those present in all sports.

Children and being prepared fo sports

There are no shortcuts when athletes get prepared. Long-term athletic development needs time and expertise. Children have t...o acquire fundamental motor skills at an early stage. The older children become, the harder it is to acquire fundamental skills. Having your children engage in gymnastics and track & field is a good move, since those two sports teach them to develop general movement skills such as agility, balance, coordination, speed, and stamina. Running, throwing and jumping is natural to kids when they play outside with other kids and should be encouraged. A young athlete has to slowly be adapted to be able to compete.

FREE, Wait Did You Say Free??

Yes, we did say FREE!! But wait what's free exactly? 

We here at Underground Fitness are offering FREE personal training lessons!! How? When? Right now call, text or email us and we will get you started on a 90 day goal crushing challenge! 

Want to lose weight? Let's get started so you can fit into that little black dress for holiday parties. Which are about 90 days away!! Or maybe you want to keep motivated through our holiday season coming up, and not gain but lose pounds. Or maybe you want to gain muscle. Or maybe you are training for a sport and want better results on the field or court. 

What you get is for your 90 days you get training, supplements and positive RESULTS!! 

** you purchase the supplements 

Go ahead contact us for the changes you want!! It's 90 days to Jump start you!! 

Email: undergroundfitness09@yahoo.com

Phone/text: 

David 270-210-2345

Nikki 270-519-7055

Power Is The Function Of Strength And Speed

Power = Mass Moved (Force-Strength) x Distance Time

You know the saying. Speed kills! In all sport skills speed of movement is a desirable commodity. Along with the "feel for the game" and "mental toughness" sport coaches are in search of athletes with great speed. It is the duty of the strength coach to develop all athletic qualities, especially speed of movement. As you can see in the above formula an increase in speed of movement (decrease in time) results in an increase in power. This is important for the athlete due to his/her own bodyweight, gravity, opponent's resistance and weighted implements and other resistances that athletes must deal with in competition. Increasing speed of movement with the same mass lifted improves power.  Increasing mass lifted and maintaining the speed of movement will increase power. The less time it takes to move a mass a certain distance the higher the power output. By effectively using explosive lifts, squatting movements, medicine balls, agility drills, sled pulls, sled drives, bleacher sprints, kettlebells and speed drills you can greatly increase the potential for developing powerful athletes in sport. The power clean, hang clean, power snatch, hang snatch and jerk are the lifts with the highest potential for developing powerful athletes. No other lifts even come close. Olympic lifters, on average, have the highest vertical jumps of all other athletes (36"-42"), along with Olympic sprinters, and are the fastest of all athletes in a 25-meter sprint. The Olympic lifters perform predominately explosive lifts and deep front and back squats in their training.

Workouts

https://www.youtube.com/watch?v=QsdDn4l_bWA&feature=youtube_gdata_player

What's In Your Protein Powder?

The more and more I research about food the more I want to become a control freak about what I eat, how it is grown and who to buy from.  I know let go-breath :)
I have recently started drinking more protein shakes because 1) I am a very busy momma 2) my company sell the protein powder and 3) it is convient.  I could go on about health and the body but that will come later.

While researching for some other moms about proteins and their kids whom are athletes I came across some fairly startling research.  I shouldn't be surprised but I was when I read this.  Consumerlab.com bought, tested and analyzed the quality of 17 different protein based product.  These 17 different types of proteins are what consumers buy for body building to weight management. Products we would buy from our local stores to feed ourselves and our children.

Here is what the "surprise" was some of these tested positive for lead (exceeded the recommended allowed amount we can consume daily).  Some contained a lot more carbohydrates or cholestrol than advertised on the container or even less protein that they claimed was in it.  Hello!! What is wrong with this picture? What happened to being responsible in our production and labeling of consumable products?  A total of 5 out of 17 got a label from this lab as "Buyer Beware" or not approved due to what the label claims and actual ingredients were not matching up.  Consumerlab then sent these 5 out to other independent labs for further analysis.

Why this would be a problem for us.  Let's start with less protein listed if it's not protein in the powder then what it is? One product actually had 16 fewer grams of protein that's almost 70% less than they claimed on the label.  This same product had 16 grams of carbohydrates including 3 extra grams of sugar.  See it had to have something else in it.
Next is lead, heavy metals build up in our bodies and create a lot of health problems for us.  Those metals do not come out naturally, they store up in our bodies unless you detox or cleanse them out safely.  One of these 5 had a total of 12.7 micrograms of lead per scoop.  Problem is when they call for 2 or more scoops a day this will exceed our safe consumable amount.
Another one of the 5 had claimed to have had 0, zero amount of cholestrol in it.  Not the case, it has a whopping 10.2 mg of it in a scoop!!! Wow!!

So let me get on my soapbox here for a second please.  Educate yourself!! Before you go buy! If you are intrested educate yourself then test the "experts" you know and see if they know what they are talking about. I'm not being biased here but I will give you a solution to your problem if you want clean, nutritious protein powder.  I love our isagenix product, I give it to our kids and our one year old.  That is how confident I am that it is pure they have a "no compromise" policy.  IF our label states 24 grams of protein, goodness that's what is in there.  OK enough of my soapbox....

I say it over and over when I learned how to eat right and fuel my body the pounds started falling off me and I have tons of energy.  I think you might be surprised how many pesticides are allowed in our food.  Not only on our fruit and vegetables but everything.  Our food supply has changed and therefore how our bodies are reacting is changing.  More health problems, more chronic illnesses, obesity, and even cancer.

Much love,
Nik
http://undergroundfitness.isagenix.com

Want the Most Out of Your Sports Performance

To get your most optimum sports performance out there on the field or court.  When winning is on the line, make sure good nutrition is on your side.  All athletes face the pressure of workouts, training, practice and to be at their peak performance during games.  Have you noticed watching sports usually by end of game most are tired? There are a few who aren't but some are resting their hands on their knees bent over.  A secret weapon all athletes should know about is protein!!! I am so happy to introduce you to this if you don't know the secret already.  You can and will gain an edge over your competition!! This is not just for body builders anymore.

Why protein? Protein is a major building block to help repair and build your muscles.  It is a power house, the fuel for your strength, power and endurance.  This one little thing can bring a huge change to your playing abilities.  Why? Our bodies don't store protein well so we need continual replacement for repairing our muscles breaking down and building the new muscle tissue up.  I can assure you our meal replacements are high in protein, balanced with healthy amounts of carbohydrates and fats as well as vitamins and minerals.

One or two hours after a workout or training is when your muscles need protein the most.  The body is acutally craving protein for muscle recovery.  A protein that is high in branched amino acids (BCAA) is the highest on your body's list of wants.  The amino acids in our blood plasma is what will support the muscle recovery and growth.  Whey protein is rich in BCAA's, an excellent source to add to your post workout recovery.

In our athletes pack we offer IsaPro Whey Protein (one scoop) + Isalean Shake (one and half scoops) provides a whopping 35 grams of protein per serving.  This extra protein along with the nutrients in our shake will pack a very powerful punch for our muscles.  You can also add a little fruit or one of our other recipes and you will begin to look, feel and see a difference!!! Consistency is key with everything in life, stick with a routine and you get results.

Nutrition Plan for Football

Eating is just as much a part of training as lifting, running and learning plays. Whether you're a quarterback or a lineman, you need to fuel adequately to train well, recover quickly and increase endurance. 

Specific nutrient requirements are based on your body size and position. What works for one player may not be the best strategy for someone else. But, all players can benefit from the following guidelines:

Organize the food on your plate into a peace sign. Break your plate into thirds, placing a protein in one third, a starch [rice, pasta, potato] in a second, and a fruit and/or vegetable in the last.

Consume at least three meals per day with snacks between. Try to eat every four hours. Your daily caloric total should range between 20 to 25 calories per pound of body weight.

Skipping breakfast is not an option, especially when you have early morning practice or lifting. If you’re not overly hungry, try a lighter alternative such as a milk shake, yogurt, cereal or fruit, or even a sports drink and sports bar.

Take breaks to rehydrate. Drink early and often to sustain performance. Consume fluids during training sessions, and follow these guidelines:

1. Gulp, don’t sip.
2. Swallow fluids; don’t spit.
3. Drink, don’t pour on your head.
4. Do not over drink. Don’t come to a training session with a gallon jug of water. Consume fluid as the guidelines suggest: 20 oz one hour before; and during, consume based on your sweat rate (see below).

Football is a game of strength, speed and stamina—so you need to eat enough carbohydrate to fuel your muscles and brain during activity. Every meal or snack should contain carbohydrate-rich foods, such as bread, bagels, tortillas, rice, pasta, quinoa, barley, potatoes, corn, fruit, vegetables, juice, crackers and pretzels. Likewise, you should also consume protein for muscle growth and a healthy immune system. Try eggs, jerky, nuts, peanut butter, baked beans, bean dip, chicken, turkey, beef, pork, fish/shellfish, tofu, low fat milk, yogurt and low fat cheeses. You can measure your daily protein intake using the following formulas:

Minimum grams: 0.6 x body weight [pounds]
Maximum grams: 0.9 x body weight [pounds]

Pre-, during and post-training guidelines

1 hour before

Drink 20 oz of a sports drink or water with a small amount of carbohydrate, such as a handful of pretzels or cereal or a granola bar Include some protein such as ¼ C nuts, a few pieces of jerky, an 8 oz low fat yogurt, or 12 oz of low fat chocolate milk

During

Drink enough fluid per hour based on your sweat rate, which you can determine with the formula below:

1. Weigh yourself before and after exercise. Try to weigh in wearing as little clothing as possible
2. Keep track of the number of ounces of fluid you consume during exercise
3. Subtract your post-exercise weight from your preexercise weight, then convert it to ounces [16 ounces to a pound, so if you lose 2 pounds during exercise, you have lost 32 ounces.]
4. To get your hourly sweat rate, add the number of ounces of fluid lost to the number of ounces of fluid consumed. Divide the sum by the number of hours you exercised

Example
Pre exercise weight = 190 pounds/ Post exercise weight = 187 pounds
Difference = 3 pounds [48 ounces]
Amount of fluid consumed during exercise = 20 ounces
Number of hours of practice = 2

48 + 20 = 68 ÷ 2 = 34 ounces of fluid required per hour

• Alternate between sports drink and water

15 minutes after

Replace sweat losses by drinking 24 ounces for every pound lost during practice. If you’re a salty sweater, consume a sports drinks and salty foods instead of sweet items. Try:

• A high carbohydrate sports bar with 300 to 400 calories
• A few pieces of jerky and a handful of pretzels
• A peanut butter sandwich
• 2 large handfuls of trail mix

Sample daily menu

Breakfast

2 eggs
2 slices whole-grain toast with butter or margarine
1 slice ham
12 oz low fat milk or 8 oz yogurt
8 oz juice
12 oz water

Lunch

Sandwich on a hoagie roll
5 slices lean meat [e.g., turkey, ham, lean roast beef or a packet of tuna]
1 slice cheese
1 piece fruit
Crackers, pretzels or baked chips [2 handfuls]
A granola bar or a low-fat muffin
12 oz water and 12 oz milk, juice or water

Dinner

8 to 10 oz lean meat, poultry or fish
2C pasta, rice or potatoes, with some fat added
2C vegetables (cooked or in a salad) with some fat added
1C light ice cream, frozen yogurt, sherbet, sorbet or pudding
12 oz milk or juice

Evening Snack

Sandwich made with whole-grain roll or bread, 4 slices turkey breast, lettuce, tomato, mayonnaise, pickles
20 oz water

Our Young Athletes Nutrition

As parents we want what is best for our kids.  We want them to not only have the best opportunity but be the best.  But do we help in convenient ways or inconvenient ways? I am talking about nutrition here not training or camps.  Do you spend countless minutes on preparing healthy nutritious foods for them to eat daily? Their bodies are growing every second and what do we actually offer to help them on that journey?

It has become a time of fast and convenient with both parents working.  Or we are at the store and we see a sweet or sugary snack and think “oh he or she would love that” so we throw it in the cart not thinking my child just had fast food in between practices this week.  What if there was a way that was convenient and healthy? What if you could find a good nutritious product that covered both areas and maybe you could teach them to actually make it themselves??

IF can educate ourselves and teach by example we can give them the proper nutrition for their growing bodies.  How many hours a day does your child or even you train in the gym or practice field? We all can see that we need water to replenish the sweat that pours out of us.  Do you or your child find they don’t have the stamina to finish a whole game without stopping? Or tournament day when there is one game after another how do you keep your energy up the healthy way? Do you run to get fast food in between games? Change the situation here, what if you grabbed a protein shake in between games and watched your opponent eat fast food? Who do you think will have energy longer? You will, we all know fast food burns in our body quickly because there is no nutrients to break down.  This being the reason why you are hungry again in about 30 or 45 minutes. 

We at our training facility have been talking with parents about the nutrition needs of our young athletes at home.  Starting the day with a protein shake helps sustain energy but it also helps their young muscles grow, form and develop.  Grab a protein bar during the day for a quick snack instead of sugar.  If you are training to develop a body that is toned and a powerhouse why would you feed it sugar and chemicals that won’t give you results?  Parents if you are looking to lose some pounds make a shake in the morning with your child(ren).  You will see results and you will find you are not as hungry during the morning hours. 

Need ideas for protein shakes? We put frozen yogurt (ice cream isle at store), add berries, peanut butter, ice and a little chocolate syrup.  What kind of protein? We have used whey protein and I love our Isagenix vanilla protein. (Contact me if you would like to try a sample and I will get one to you).  We have put used orange juice, our orange fizzy sticks for energy, and frozen yogurt or milk with ice to make a orange dreamsicle flavor. The creations are endless and fun. 

**I love our Isagenix protein powder because it hides all your amino acids and vitamins in it.  It doesn’t taste bad at all!! A great way to get these in our bodies and our kids bodies to help keep us healthy. 

Convenience can happen with a little bit of a change.  It doesn’t have to taste nasty either and we can do what is best for us all.  Our food products have changed, it is not like it use to be.  Many times I find that it has tons of pesticides, poisons, or modified chemical changes in it.  Our daughter has turned our household upside down with researching.  She has a food allergy to wheat and I have found more and more research on how much our food is being chemically altered.  She is one and she even drinks the protein shakes!!! Make a conscious decision to start to fuel your body and your child’s body with maximum nutrition.  Especially if they play sports!!     

Do You Have A Mom Body?

Do You Suffer From A Mom Body?
What in the world is a mom body? I myself a mom of 3 kids and 2 step-children I often feel like I have a moms body.  My definition of a mom body is you are just getting by day to day.  There is no exercise other than what you can squeeze in (usually doing laundry, chasing after the kids, housework). There are no more hair appointments to get your highlights done and no nail appointments to treat yourself to something pretty. That added baby weight is something you want off now not nine more months down the road.   You want to have a body more toned and healthier but what you see is a child or baby attached to yourself.  Does this happen to you? You make an appointment and it interferes with baby sleeping or you have too much to get done?   I don’t know about you but when I had a newborn it was a big accomplishment to get into the shower by 5pm some days.
So what can we do about this mom’s body? Small things everyday will lead to bigger changes down the road.  I have heard many moms talk first about the baby weight they gained during the pregnancy.  Well let’s see if we feel like we don’t have the time to exercise then the next easiest thing to do is look at what we are putting in our mouth still.  Do we really need that ice cream, pizza, cheeseburger, candy we craved during the pregnancy still?  When I got pregnant with my son I gained over 60 pounds, I ate everything and this tiny 5’7” frame could hold the majority of it but I looked different after he was born.  I wasn’t the way I looked before I got pregnant and it bothered me like a knat at a picnic.  I felt tired, I felt down on myself, and my thoughts should not have been on my weight but on my life as a whole.  I began to look at my hand to mouth habits and found ways to cut out the extras to get rid of the extra on me.  My biggest find was I was addicted to those yummy mochas (I still am by the way) but I was drinking 2 or 3 venti white mochas a day.  Do you have any idea how much sugar is in those things? Sugar always turns to fat cells when we have too much for our body to process. I began getting grande’s instead of venti’s, non -fat instead of whole milk and NO whip cream.  In a month I dropped 10 pounds just changing this habit!! Score! I remember being so excited to see results without even having to exercise.  I began to cut out or back on even more, no fast food I convinced myself it made me sick every time I put it in my mouth.  I cut back on my pizza intake and instead of every week we had it once a month.   I drank more water, this is a huge key!! Not only did it improve my weight loss it improved my mood, I had more energy, I could think clearly, water was a huge lifesaver for me after pregnancy.  I was never a big water drinker but that changed.
I also made a chart for myself, an accountability chart that worked wonders. I have always been driven at seeing results and it makes me work harder.  Like when you get upset and you start to spring clean the house you are seeing results in front of you immediately so it gives you an improved feeling.   On this chart I had basically the food pyramid broken down in categories.  For example, I would have on one line veggies 3 servings today, fruit 3 servings today, and water 5 glasses today. I then had lines for exercise such as stretching 5 times a week, cardio 3 times a week, and some weights twice a week.  This jump started my little mom body into action.  I began to have more energy and began finding the time to make my appointments for my hair and nails.  The baby and toddlers magically slept during them or were in pre-school so I had the time to do for myself.
As a mom we often put everyone in the household first and ourselves last.  Then often we begin to feel bad about ourselves and let ourselves go.  We no longer care if our hair is in a ponytail every day, or our roots begin to grow out or we wear sweats to cover us up.  I suggest you start to put yourself first starting today.  Do something small for yourself like stretch your muscles or drink an extra glass of water, this will lead you to more.  The better you feel the more you will get done for yourself and others every day.  Your family will see the benefits to a happy momma and they will benefit also.  You teach your children by example and they will soon follow what you are doing.  One of the biggest gifts you can give to yourself and your family is to take care of you.  Morph into that sexy momma body and feel tons better every day!

Need a Reason to Exercise?

100 Reasons to start exercising today. Can you add to our list? If you can post a comment below….

Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you’ll feel proud of yourself
Because you have goals you want to reach
Because you’ll feel bad if you don’t
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt
Because it prevents diabetes
Because you want to be a good example to your kids
Because you want to feel good in your clothes
Because it reduces your risk of cancer
Because your body was made to move
Because you want to be an athlete
Because you want to look better
Because it lifts your mood
Because you want to stand taller
Because it reduces back pain
Because it feels good
Because it makes you feel accomplished
Because you spend most of your day on your butt
Because swimsuit season is always coming
Because strong is the new skinny
Because dieting only works so much
Because it strengthens your bones, too
Because it helps you lose weight
Because it allows you to eat more food
Because it’s the best way to spend “me” time
Because it helps you de-stress
Because it’s cheaper than therapy
Because you want a strong core
Because you want to take care for yourself
Because you take pride in your body
Because it strengthens your legs
Because it helps your clothes fit better
Because you want to push yourself
Because you are capable of more than you ever imagined
Because moving your body feels good
Because it keeps your mind sharp
Because it helps you beat belly bloat
Because it helps you sleep better at night
Because it gives you energy
Because you want to stay healthy as you age
Because you want to look younger
Because you want toned arms
Because it improves your balance
Because it burns off last night’s dessert
Because it boosts your immune system
Because sweat is sexy
Because you want to live longer
Because you want to get better at your game
Because you want to catch someone’s eye
Because exercisers earn more money
Because you’re more likely to eat better when you exercise
Because you want to shave time off your running pace
Because you want to breathe easier
Because you want to see the scale drop
Because exercise improves your sex life
Because you are worth it
Because being fit makes everything in life better
Because you promised yourself that you would
Because you deserve a better life
Because it’ll help you drink more water
Because you want to do real push-ups
Because it reduces your health care costs
Because you’ll miss fewer days of work
Because you want to create a new future for yourself
Because it’ll help you like what you see in the mirror
Because it makes clothing shopping more fun
Because you want to look and feel incredible
Because exercising can be fun
Because it’ll give your skin a glow
Because it’s a good way to spend time with your friends
Because it’ll help you prevent the middle-age spread
Because it reduces your blood pressure
Because you don’t want to let yourself go
Because you don’t want to squeeze into an airplane or rollercoaster seat
Because it strengthens your spirit
Because it’s a cheap way to entertain yourself
Because you’ll be able to reward yourself
Because you need a reason to wear those new workout clothes
Because you’re tired of being tired
Because not working out is not going to get you very far
Because it’s a great way to spend time outside
Because you made a commitment to yourself
Because you’re tired of starting over
Because there will always be another wedding, vacation or reunion
Because you’re not a quitter
Because it improves your cholesterol
Because it boosts your metabolism
Because it prevents age-related muscle loss
Because if you can do this, you can do anything
Because a fit body is a healthy body
Because it beats sitting on the couch
Because everyone has at least 10 minutes to spare
Because you want to be stronger than your excuses
Because not working out isn’t working out for you
Because the only workout you ever regret is the one you skip

Coaching Responsibilities

It is the duty of the strength and conditioning coach to prepare each athlete to perform at his/her best when it matters the most. In other words, we are here to help athlete's perform their best and win games and championships. We need to have a relationship with each sport's coach that is expressed in the design of our programs. We must also share the goal of the sport's coach-to win games. We should not be here to set records with the strength level of our athletes, or to merely create weight room specialists. We are here to help win. We must do whatever we can to help each athlete prepare to perform and win the games, and ultimately the championship. 

Sports Specific Training: Balanced Programs

There are mixed opinions among strength and conditioning coaches about designing 'sports specific training programs.' I think that there needs to be a balance between the general and specific exercises, and the athlete must first develop the proper foundation with performance fundamentals. Some coaches suggest that athlete's should be trained to be stronger and more explosive, with no regard to specificity, while other suggest that general strength and power needs some specificity in the weight room to best carryover to the sport. 


Again, I think there needs to be a balance between sports specific training and athlete specific training. Each athlete should be training to get stronger and more explosive and this new strength and power needs to be trained to be applied to his/her sport. I don't think that heavy back squats, box squats, deadlifts, and bench presses are the end-all, nor do I think that totally functional bodyweight movements are the end-all. I think there needs to be a delicate balance specific to the sport, the individual, and the time of year. It doesn't matter if an athlete can squat 1000lbs if he can't use that strength to his advantage in his sport, or better yet, if he can't do 90 bodyweight squat in 90 seconds, or his vertical jump is less than 20". All strength and functionality needs to be relative to his/her sport. 

Training Specificity: Metabolic Conditioning

One area where a strength and conditioning coach can get very sport specific is metabolic conditioning or energy system training. Here, the coach can train the athlete to be conditioned not only specifically to his/her sport but also to his/her specific position, based on the specific energy systems used during the sporting event. Conditioning can be designed to train the muscle tissues and anaerobic or aerobic energy systems specifically for the time frame (shifts, play drives, etc) of the athlete's sport. A good strength coach will always have his team(s) fully prepared for their next season. 

Sad But True

Today, about one in three American kids and teens is overweight or obese, nearly triple the rate in 1963. Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include high blood pressure, type 2 diabetes and elevated blood cholesterol levels. There are also psychological effects: Obese children are more prone to low self-esteem, negative body image and depression. And excess weight at young ages has been linked to higher and earlier death rates in adulthood. 

Girls And Gym Use Your Head

Admit it: Sometimes you go to the gym to meet women. After all, it’s a sneaky-smart way to find a date: You already have a shared interest with her, she doesn’t have her guard up at the gym like she does at the bar, and you can’t help but enjoy sneaking a peek at fit chicks in sports bras.

And yet, men manage to constantly blow the art of picking up women at the gym. So we consulted with top female experts to find the five worst flirting faux-pas you make, and how you can avoid each one.

DON’T:

1. Look like a slob. It’s possible that you’ve screwed up before you even walked out your front door. Many dudes figure a ratty T-shirt and mesh shorts they’ve owned since middle school make the perfect gym outfit. Not so much. “Dirty white T-shirts are definitely not a conversation starter,” says Amanda Sanders, an NYC-based image consultant who has worked with the likes of Chris Rock and Jamie Foxx. “It shows he’s a man who doesn’t take care of himself.” Among Sanders’ other no-nos: Swiss-cheese-like holes in your shirt, too-short shorts, black socks paired with white sneakers, and ’80s-era track suits. You don’t have to show up to the gym dressed to the nines, but don’t leave the house looking like a hobo.

2. Stare at yourself. Sure, when you’re shoulder-pressing heavy dumbbells, it helps to look at the mirror to make sure you don’t drop a 50-pound weight on your head. Women understand that. What they have less tolerance for, however, is vain gym rats who keep flexing in the mirror. Save it for the privacy of your own home. Staring at your guns too much at the gym shows you’re either egotistical or insecure, says Jennifer Zucher, a matchmaker who stars on Bravo’s Love Broker. “Either way, it’s not positive,” and makes you look way too serious, she laments. Eye contact is critical to gauge a women’s interest. Don’t waste those gazes on yourself.

3. Sweat like a stinky pig. Of course, everyone who’s getting a good workout sweats. But the gym towels are there for a reason, says Lori Zaslow, Zucher’s fellow matchmaker on Love Broker. ”Save what you’re going to look like in bed for the bed,” she says. Rachel Buschert Vaziralli, an NYC group fitness instructor, notes that several men in her cycling classes put on cologne to try to cover up their inevitable stench. “That doesn’t work because then you just have the b.o. and bad cologne,” she says.

4. Offer unsolicited fitness advice. You may have a decade of squats in your rearview mirror, but that doesn’t mean everyone at the gym wants the benefit of your wisdom. Buschert Vaziralli says giving a fitness correction out of the blue is oftentimes a big fail. “No one wants to feel like they’re doing something wrong,” she says. And even if you’re not offering advice, let her at least finish her set before you approach, says Diana Chaloux, a personal trainer and fitness model in Kansas City. And be advised: A woman who’s listening to music or watching TV is probably in no mood to talk.

5. Discuss a woman’s body like a piece of meat. You might think it’s bold and beautiful to approach your gym crush and say, “Wow, you have a terrific body.” But commenting on her bod is a “pretty big mistake,” says dating coach Tracy Steinberg. “Most women have decent bodies at the gym, and they know it. It makes you seem like you’re only interested in their body if that’s the first sentence out of your mouth.”

So, how do you score her digits at the gym? Keep these tips in mind the next time you’re looking for someone more than just a fitness buddy.

DO:

1. Engage in random acts of kindness. Women like feeling as though a man is taking care of them, says Steinberg. Try gently approaching her and say, “I’m going to fill up my water bottle—do you want me to fill up yours?” Steinberg suggests. Chaloux, who’s married to a fellow fitness model, says it’s important to “be nice to everyone around you. Don’t walk around throwing weights, acting like you own the place. There’s a fine line between confidence, which is attractive, and just being a douchebag.” And chivalrously asking a woman if she needs a spot is a “guarantee to make the girl at least smile,” says Zucher.

2. Dress to impress. Ditch the white T-shirts, which easily stain and turn unappealingly transparent with sweat, advises Sanders. Go for darker colors, like navy or black. Shorts should graze the knee. Socks should hit the ankle, or slightly above. Toss out old sneakers, Sanders adds. You’re at the gym. Sweat is expected. Just don’t forget to wipe it off. And remember: Deodorant and gum are made for a reason, Zaslow adds.

3. Offer humble and sweet praise. Instead of arrogantly telling a woman the proper way to do crunches, why not offer your compliments on her terrific form, suggests Buschert Vaziralli. She recalls a man who once offered her a backhanded compliment: “Wow, your workout is almost as hard as mine.” Oof. Instead, try “‘Whoa! That’s crazy hard. I can’t even do that’ and show that you’re impressed,” Buschert Vaziralli says. Or, if a woman is going all Usain Bolt on a treadmill, something simple—once she’s done, mind you—like, “Wow, you’re a really fast runner” can get the conversation started.

4. Get a little help from the help. If you’re feeling shy, there’s no harm in doing some reporting before you go in for the kill, says Zaslow. It’s okay to ask a trainer or gym receptionist if they know if a particular woman is single. “The gym is a small community. People gossip.” And better to know in advance before you go hit on a married woman and enrage her muscle-head husband, who’s just ten feet away benching 250 pounds.

5. Suggest meeting away from the gym. Once you’ve successfully engaged a woman in conversation, mix it up, and show there’s more to you than the gym. Suggest getting a cocktail or coffee for a first date, Zaslow suggests, because those dates are more intimate and involve more eye contact.

20 Minute Workout

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn’t happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.

This workout is a 20-minute workout that will take you to your maximum physical effort as well as your maximum heart rate. The object of this workout is not to rest in between exercises. You will see that one minute of a particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone. Try the 20 minute workout below – if it is not challenging enough for you try it again, totaling only 40 minutes of your time in the weight room.

20 Minutes Circuit Workout

(*choose light weights for max reps)

1) Bench press* or pushups – max in 1:00
2) Squats – max in 1:00
3) Pullups or pulldowns – 1:00
4) Bike or jog – 3:00
5) Military press* – 1:00
6) Lunges – 1:00 each leg
7) Bicep curls – 1:00
8) Bike or jog – 3:00
9) Tricep extensions.- 1:00
10) Leg ext – 1:00 (requires leg machines – or repeat squats with weights)
11) Leg curls – 1:00 (requires leg machines – or repeat lunges with weights)
12) Situps – 2:00
13) Crunches – 2:00
14) Stretch

There is an unlimited number of ways to organize a circuit workout. The above workout is organized with upper body, lower body and cardiovascular exercises. By simply doing the above upper body and lower body exercises in such a way, you will be able to rest your upper body muscles while you workout your lower body muscles, but you will never rest your heart. This is how you make the circuit workout challenging to your cardiovascular system as well as your major muscle groups. Studies have shown that mixing a resistance training regimen with a cardiovascular element will increase your metabolism, therefore burning fat and building muscle. The result is a decrease in body fat percentage.

So, if you are looking to lose inches and body fat, workouts like this coupled with 4-5 smaller meals and 3-4 quarts of water everyday will help you achieve your goal. The best thing about this diet program is that you do not need a single dietary supplement – just good old fruits, vegetables, whole grains, fish and other lean meats. The key is to burn more calories than you take in and this workout will help you with that – promise.

Circuit Training Is Efficient

Circuit training is an efficient and challenging form of conditioning. It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination.

Its versatility has made it popular with the general public right through to elite athletes. For sports men and women, it can be used during the closed season and early pre-season to help develop a solid base of fitness and prepare the body for more stressful subsequent training.

A well-designed circuit can help to correct the imbalances that occur in any sport played to a high level. It can also be one of the best types of training for improving strength endurance – be it for a sport such as soccer or a classic endurance event like the triathlon.

If you haven’t quite reached “elite athlete” status yet, circuit training is superb for general fitness and caters for a wide variety of fitness levels. A great time saver, it can be a refreshing and fun change from the more monotonous types of exercise.

Circuit training in itself is not a form of exercise per se, but the way an exercise session is structured. Routines can be developed purely for strength development or for improving endurance or some combination of the two.

Circuit Training Workouts for All-Round Fitness Conventional circuit training workouts combine various exercise stations to develop both strength and stamina… Circuit training is popular amongst fitness enthusiasts for its challenging nature and individuals pushed for time find it can be a great way to develop a good all-round level of fitness in minimal time.Circuit training is also used by athletes to develop muscular endurance

Quote of the day

 You get out of life what you put into it don't let it catch you sleeping and realize its past you by

Underground Fitness

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Underground Fitness

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Lose Bodyfat By Going Gluten-Free

A groundbreaking new study confirms what we’ve thought for years: You can lose body fat by eliminating gluten from your diet. Going gluten-free is not just for people with celiac disease and wheat intolerances. It may benefit EVERYONE. This study was performed on mice, which means that naysaying dietitians and wheat industry lobbyists will be certain to discount the value for humans. Check out the results for yourself. Researchers fed two groups of mice a high-fat diet in order to induce fat gain, but one group was gluten-free and the other ate 4.5 percent gluten. Results showed that the gluten-free animals had lower body fat, less belly fat, less inflammation, and better insulin sensitivity and blood sugar tolerance. The study authors were struck that the gluten-eating mice didn't gain fat because they ate more calories than the gluten-free mice. Rather, the fat gain was due to the gluten having disrupted hormone function, leading to insulin resistance and glucose intolerance. Simply eating gluten set the mice up to develop diabetes. They also had a severe inflammatory state in the gut. Researchers suggest that the data is applicable to humans and it supports the beneficial effect of gluten-free diets for fat loss and diabetes prevention. This study also shows that even if you don't have celiac disease, gluten can mess with your gut. It causes widespread digestive problems, and enhances production of something called zonulin, which can cross the blood-brain barrier and cause brain inflammation. Of course, if you're reading this you are probably well aware of the dangers of gluten. The general population is catching on: A new report by The NPD Group, a global information company, found that 30 percent of adults want to eat gluten free. However, many people take the suboptimal approach to a gluten-free lifestyle, adopting processed gluten-free foods that still contain grains, and in some cases, artificial chemicals. If you decide to eliminate gluten from your diet, get best results by eating whole foods (meat, fish, vegetables, fruit, seeds, eggs, organic yogurt). Avoid gluten-free baked goods like crackers, cookies, and breads, and consider going grain-free if your overall goal is optimal body composition.

Losing Pounds in Just Five Weeks

How can you Lose Pounds in 5 weeks?

Week 1: Add real fruits and real vegetables to each meal. Now fruit chews, fruit roll ups and fruit or veg juice doesn’t count. You need the real deal here to get the natural fiber to grab the fat cells out of your body. Plus the natural vitamins and minerals in these foods does a body good.

Week 2: No more fast food! This includes pizza, favorite mochas and boxed processed food! Get back in the kitchen and learn to make delicious meals for yourself and your family.

Week 3: Give up white breads and grains. Switch out to whole wheat bread, brown rice and whole wheat pasta. Why? My mom use to give this example, would you buy a tube of white glue? Because once that white bread gets through your intestines it looks like white thick glue in there. Nothing nutritious is going through your body, it is just gunking your body up. Just some food for thought there.

Week 4: Use a fruit or veggie as the base of a snack. For example apples with a little peanut butter.

Week 5: No more soda or sugary drinks, cut back on candy eaten too. Sugar causes insulin spikes therefore not allowing your body to burn the sugar that has turned to fat stored. If you want to get rid of your stored fat in your body you have to keep your body on a plateau not a continuous state of peaks and valleys with sugar spikes.

You would be amazed how many pounds you can lose when you cut back on excess sugary products or processed foods. After the birth of my son I was trying to lose my baby weight. I sat down and looked at my diet. I realized if I cut out the fast food and pizza every week, along with only one Dr. Pepper a day I cut out a lot of calories, sugar and fat from my diet. In a month I dropped almost 10 pounds. I increased my water and vegetables. I had never counted calories before so I was still not doing that at this time. The next month I looked for even more ways due to some new found motivation and I figured out cutting my favorite mochas size from a venti to a grande and then replaced the milk with non-fat and no whip crème. I then lost almost another 10 pounds that month and that was huge for me! Simple easy steps that are do-able when starting out with weight loss; it is a lifestyle change not a temporary thing. These steps listed above are a great way to start seeing results to get you going on a good path.

Kids And Weight Training

It still amazes me that parents won’t hesitate to get their young children (6-7 years old) involved in sports such as football, gymnastics, basketball and soccer, yet they feel that participating in a strength-training program is damaging to their children’s bone health and will stunt their growth. Nothing can be further from the truth.
The fact of the matter is that running, jumping and tackling can create loading on a child’s body which is up to ten times greater than most strength training exercises. In other words, the physical demands on a child’s body are far greater on the athletic field compared to the weightroom. Parents who don’t let their children participate in resistance training are actually increasing their children’s risk for injury on the athletic field.
There have even been position stands by such organizations as the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggesting that children can benefit from participation in a properly designed and supervised resistance training program. Position stands recommend that prepubescent children shouldn’t lift maximal weights; they should lift weights that can be lifted for at least six repetitions with proper form.
Strength training in this manner can be the most potent exercise stimulus for bone growth and development. In fact, research has shown that young weightlifters have greater bone densities than individuals who don’t lift. Thus, the positive benefits of resistance training for bone health, injury prevention and improved athletic performance are far greater than the risks

Plyometrics Get On Board

Athletes and coaches who are serious about achieving athletic superiority are continually looking for the latest exercise tool or training program that will make them faster, stronger or more agile. Likewise, those who are interested in being as physically fit as possible – and gym owners who are seeking to attract such people – often experiment with the latest training fads, everything from super calisthenics to dance classes from Colombia. Let’s focus on a training method that has been around a long time but is often misunderstood: plyometrics.The person who popularized plyometric training to improve sports performance was the late Yuri Verkhoshansky, a Russian exercise scientist and coach who specialized in the jumping events in track and field. Verkhoshansky’s first article about this training method was published in 1964, and his pioneering work in this field earned him the nickname “The Father of Plyometrics.”Let’s start with a basic description of plyometrics, or what could be referred to as classical plyometrics. The dynamic nature of plyometrics creates two effects: (1) a reflex increase in muscle tension and (2) the release of elastic energy stored in the muscles and tendons.A true plyometric activity is one that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase. The time between the eccentric and concentric contractions should be extremely short, no longer than .25 seconds. A longer time between contractions would allow the energy stored during the eccentric phase to dissipate, so it would not be available to assist the muscles during the concentric phase. For example, it’s estimated that a 4-second pause with the barbell on the chest eliminates nearly all this stored energy.One example of a lower-body plyometric exercise is a depth jump, which involves stepping off a platform (the height dependent upon the strength level of the individual) and immediately rebounding upward upon landing. An example of an upper-body plyometric exercise is the Marine Corps push-up, in which trainees clap their hands between repetitions.If your main goal is physical fitness, be aware that plyometrics has little benefit because it doesn’t have a significant effect on body composition. It will not create a strong metabolic response and will not effectively develop muscle mass. You could certainly make such exercises extremely challenging, such as by jumping on and off a sturdy box for 10 sets of 10 reps with a short rest interval, but such a protocol reduces the quality of the movement (i.e., slowing down the transition between the eccentric and concentric contractions) and therefore it will not be plyometric.In any activity you undertake to prepare for a sport, you have to consider the nature of the sport. For example, consider basketball players or figure skaters. At an elite level, these athletes train year-round and their joints undergo considerable stress. Adding plyometrics could push these athletes over the edge to injury. When young athletes are ready to perform plyometrics, they should be gradually introduced to each training cycle – and during the highest-intensity phases an athlete may only need to perform 20-40 depth jumps, twice a week, for maximum benefit. That’s a start. Also, this type of training needs to be performed year-round, alternating between preparatory and classical plyometrics.The key to effective plyometrics is good coaching. How do you find a coach who has a good grasp of plyometric training? Good bets are gymnastics and track coaches. Coaches who have not practiced plyometrics themselves may find it difficult to understand how to coach their trainees to perform the movements, monitor their performance and adjust it accordingly.Also, consider that athletes mature at different rates – in a class of 13-year-olds some may have the physical maturity of an 11-year-old and others may have the physical maturity of a 15-year-old. As such, a qualified coach needs to assess each child individually to determine if they are ready for plyometrics; this assessment should also take into account the child’s level of maturity, as plyometrics are high-stress exercises that require discipline to perform safely and effectively.Are plyometrics an effective method of physical fitness training? Simple answer: No. Are plyometrics an effective method of athletic training? Not-so-simple answer: They can be, for some athletes. Do the benefits associated with plyometrics outweigh the risks? For some athletes, but only if they have access to good coaching.