Split Exercises To include In Effective Workout Program for Athletic Body

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We all admire the qualities of professional athletes because of their lean body and other vital fitness qualities. The challenge lies in choosing the workout program for athletic body that will provide the greatest benefits to your fitness goals. Although compound exercises work well for most athletes, there are split exercises which you need to focus on.

Upper & lower training split:

These exercises can be described as novel progression for the full body training splits for those who want to allow faster recovery and bigger training volume. The exercises also allow greater efficiency for training for purposes of quicker mastery and learning while at the same time allowing significant leading. There are moderate training frequency exercises for the starters and also moderate high volume exercises for those who want to attain hypertrophy in the fastest way possible.

It is important to ensure the hybrid training workout is properly balanced such that no split exercise takes longer than the other. Some few focus on the upper body split than the lower body split and this is wrong. The advantage of these exercises in athletic workout is that they offer shorter period of recovery between the training sessions when compared to the other body part splits and this may hinder the pace of recovery if you do not get adequate sleep, work on the quality of tissue or eat enough of steak.

TAKE NOTE that lower body training exercises for athletes tend to be brutal and even doing it twice a week could turn out to be too much for you. A typical schedule if you want train like an athlete may be as follows –

Monday – upper body exercises with focus on pull strength.
Tuesday – lower body exercises.
Wednesday – resting to allow recovery.
Thursday – upper body exercises with focus on pull strength.
Friday – Lower body exercises with focus on pull hinge pattern strength.
Saturday and Sunday – rest.

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Total body training split:

These exercises are also very important if you want to build an athletic body. The advantage of these exercises is that they offer maximum benefits to the body by training the whole body as unit instead of its component parts. Expert studies show that total body splits tend to be very efficient at least for the short time particularly for athletes who need full body simulation.

High simulation frequency of the muscles combined with moderate volume of training suits most goals, such as for example loss of fats, muscular hypertrophy and strength building. The total body exercises are good for building athlete body and they allow movement training for athletes who perform in sports such as sprints. The total body workouts are generally good for the beginners, those who want to lose fats and are also very good for the general health and well-being.

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Why Masters Programs in Athletic Training Is Not Popular

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It is time to enroll for masters programs in athletic training if you intend to go professional and be able to train others using modern techniques and approaches. This is because athletic training is dynamic and sport-specific that general strategies are no longer efficient and don’t work at all. If approached to develop a workout program for various categories of gym users, you need to have that knowledge of what is required, what is effective and what will not work out in the schedule. That is why you need the knowledge to be able to point out such. Despite the benefits of such training, very few people want to take up the courses. Even with many people wanting the professional training, no one is ready to learn the necessary skills and teach others. The following three reasons have contributed to few people wanting to enroll in masters programs in athletic training because of the negative perception.

Long Working Hours:

The dynamic nature of athletic training makes learning a continuous process that makes takes up much of trainers time to learn and pass the knowledge to their learners. On a typical day, the coach can attend to several athletes who come in as per their schedule and timetable. That means you can work throughout the day at weird hours, unlike other professions that got particular working timelines in a week. As other are enjoying their weekend, it is now the busiest day of your schedule.

Inadequate Salary:

Factoring in the amount of time athletic trainers work, it is not equated to the salary they earn. At first, athletic training was regarded more like a passion over a career that makes you gain something in the end. Very few are willing to pay something decent as they still picture it as a passion and not a profession. It is regarded as a part-time gig, and you won’t survive long if you are relying on it alone. No one considers that you paid fees to be trained as an athletic trainer and people can’t get the clear picture of why you should pay for something regarded as passion in the first place.

Family Conflict issue:

With long hours in the field and the gym, little is left to spend and focus on your family. Active trainers are only available before getting married when they have to balance the available time now, or risking destroying the family fabric.

A Beginner’s Guide To Athletic Muscle Building

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Do you desire to gain some reasonable amount of lean muscle in practically less than one month? Yes, less than a month. Believe you me; it is possible. Ask me how?

Most individuals have often found it more than difficult to find just the perfect muscle building workout for athletes and others who just desire the right amount of muscle. Well, numerous athletes have different professional athlete workout routines, therefore, more probably what work for one athlete might may not completely work on another especially during strength training for athletes.

In most instances, the muscle building workout for an athletic body is often surrounded by lots of confusion on which particular exercise plan should a professional athlete to the novices in workout follow.

The three day a week routine is a full body workout routine. Every single day of exercise is usually followed by a day of rest. The last workout which is the third practice is then followed by two days which if well planned will fall on a weekend.

This routine is best for those who are just beginning to work out and desire to attain the strength of athletes. This athletic player workout plan involves full body exercises.

It is best suited for beginners because of the following whys and wherefores

  • It is a slow and incremental technique that adapts well to the body as you keep repeating the routine through the week.

  • The muscles of beginners are not yet adapted to severe strength levels as those of experienced athletes. Therefore, it is beneficial to trigger the muscles in such a way that will not cause so much harm that can bring complications during repair and recovery.

  • It is the natural way that as a beginner, the body gains more by actually practicing less. Amazing? Is it not? Well, take full benefit of this period of “beginner gains.”

A typical three-day routine will involve

In the first day, you can start with barbell squats then proceed to bench press, pull-ups, military presses, curls and Abs roller each four sets, eight reps.

Take a day of rest

On the third day, second of practice, proceed to deadlifts, bent over barbell row, incline dumbbell press, side lateral rise, standing dumbbell triceps extension then hammer curls each five sets, five reps.

The fourth day is a rest day

The fifth day, the third day of practice, continue with dumbbell lunges, dips, chin ups, double kettlebell push press, seated calf rise and plate twist each three sets, twelve reps except the plate twist which is plate only a set.

The sixth and seventh day are of rest then continue with the routine.

See you in a month.

How To Prepare Effective Weightlifting Workouts For Athletic Players

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The need for that for an athlete to lose fat, build that muscle, improve their body shape and increase their strength is what pushes him/her to engage in weightlifting workout routines at the gym. Being professional, they require a trainer and instructor to ensure that they have a complete athletic training program that covers essential parts in the course of the workouts. The entire training is centered on the body you want to achieve, your experience level and the objective to attain after weightlifting. Be careful on the weightlifting workouts for athletic players you settle for because there are thousands of them available that most cannot lead you to the desired goals. For a perfect workout guide, consider looking out for these two factors:

The Frequency of The Exercise:
Even though you need that strength, you will not go on working out forever. That is why you need a weekly routine spelling out the sequence of the workout that will ensure full body exercise is achieved. Three to four times a week is the best option with resting days in between to allow the muscles to grow well. With several muscle groups to work on in each session, beginner athletes should work on each muscle at least three times each week. Those advanced with set goals of gaining muscles or just improving their looks should train two times a week. Gain the entire body workout with every muscle getting toned as the days go by.

The Best Exercise Intensity:
This is concerned whether light or heavy weights are used in the lifting. The weights depend on the type of sport the athlete is engaged in. Those on track events and rugby will carry different weights keeping in mind the nature of sporting activities they engage in. Those doing heavy weights can do fewer reps but with a higher intensity compared to lightweights who do more reps at a lower intensity. In overall, doing 1-6 reps is ideal for increasing your strength, 5-12 for building muscles and 10-20 for a stable muscular endurance. The intensity should be incorporated in the weightlifting workouts for athletic players depending on the goal to achieve individually. That is why it makes it hard to have one workout routine for every athlete. Let your coaches and instructors ensure you get enough reps that will fit your athlete category without overworking in the gym or doing fewer exercises as per the required standards.

The two factors above ensure that every workout is done right from the start, at recommended levels for better results.

What You Need To Know About Full Body Athlete Workout

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Long before athletes started using steroids they would use the athletic full body workout training program. In fact the full body athlete workouts were the norm then. Then things changed and they began to use training splits. This is on top of the fact that steroids entered the scene and body builders found that it was possible to train for longer periods and be able to recover fast. This is the reason why steroid users started using split training causing the science behind those body workouts for athletes to be forgotten.

However, it is important for athletes to discover that the full body routines aren’t outdated. It is important for all natural body builders to take them seriously. Even though the full body workout routine many not be the best option for you, you may never know the fact until you have tried.

There are several ways in which full body workouts are different from the training splits. With the former, you will be working out every muscle group during the training day. This could either be directly or indirectly. However, you will have to perform fewer sets on a daily basis. This is due to the fact that full body workout can be quite taxing just because you will be hammering the entire body. However, you will need to resist adding more training days. Some of the other issues that you need to know about the full body training include:

Frequency of training. In most full body workout program, you will need to exercise 3 times in a week. This could be on Monday, Wednesday and Friday. It is not advisable to engage in full body workouts every day.

Choice of exercises. The full body exercise focus on using heavy compound lifts. When you become strong with major lifts, not only will you be stimulating the growth of muscles without having to use various exercises for each part of the body.

Minor group of muscles. Do not feel as if the full body workout isn’t effective because you are not working the forearms, abs, rear delts and many more.

Mental connection. There are trainees who will struggle in making a mental connection with the full body training. There are some who will engage in split training who will be left wondering if they are doing the right thing. For others, when they see the people around them engage in split training, they are left wondering whether it is worth the effort engaging in split training. You should bear in that just because full body workouts are old school, it doesn’t mean that the lifter didn’t know what they were doing.

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5 Major Benefits of Full Body Athletes Workouts

Even when athletes have the best intentions, their commitment to the strength workout on top of mobility, cardio and other athlete workouts can be difficult. However, with the full body athlete workout, there is hope. When done at least 3 to 4 days in a week, the workouts that rely on the complex movements of different joints can engage different groups of muscles at the same time on top of the core.

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Therefore, the complex multi joint movements are able to engage different groups of muscles at the same time on top of the core. This means that even when the countless bicep curls can seem to be the ticket to a gun show, the chin ups can also be used to target similar muscle groups while at the same time working the abs and back. Even if you have a goal of building strength, shedding pounds or even becoming an athlete who is well round, it is advisable to increase the complexity of the movements to result in some greater cardiovascular and neuromuscular challenge on top of the greater gains.

There are many benefits of the total body workouts and these include:

  • Burning more calories and in less time. We try to get time efficiency in nearly every area of our lives. There is no reason why we should not take a similar approach at the gym. When you engage in the full body workout rather than just a shoulder or arm day, you will be able to burn more calories.
  • Build more muscles. Even though isolation work helps in the muscular hypertrophy, this may not be necessary for any person. With full body workouts, it is possible to build more muscles.
  • Increase strength. If your goal is to get stronger, you will need to perform movements that make it possible for you to use the most weight. Some of the popular compound movements include squats, bench press and deadlifts. These are variations of the full body movement and need the full body movement in order to be executed. When you make these exercises to be the mainstay of your workouts, it will be possible for you to keep challenging your body and ensure that you are able to build strength in an effective way.
  • Maximize your workout efficiency. In case you only have some 30 minutes that you need to spare, when you focus on the key multijoints, it will be possible to stimulate same muscles when you use one exercise instead of multiple workout machines.

    Therefore, there are many benefits of full body workouts.

A Reliable Athletic Strength and Conditioning Program

No matter the athletic program that you may be in, you will need to have a reliable athletic a-reliable-athletic-strength-and-conditioning-programstrength and conditioning program if you are to perform at those optimal levels and for some sustained periods. You will need to ensure that you maintain the right nutritional habits as well as rest patterns on top of developing a workout routine that is consistent throughout the year.

A good strength and conditioning program will lay special emphasize on the movement efficiency. You will also need a program that is tailored to the specific needs of the year whether in –season, post- season and even pre season. These should target strength, speed, agility and flexibility.

In order to attain strength, you will need to work the dynamic as well as concentrated kinds of resistance training while using different cycles from the whole year. You can improve speed using loading as well as over-speed workouts. Loading should be made up of towing, uphill running and plyometrics and should involve different facets of running, sprinting and even throwing. Some of the over-speed training method should include running downhill & tubing on top of additional plyometric exercises.

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Training Process

An annual plan is the roadmap that will show how you will navigate your way in different training stages of a particular sport whether pre-season, during completion or even the recovery phase. You can quantify and even organize the work that is done by an athlete in a particular sport in each of your competitive year. As long as you have a well-designed training process, you will end up getting well developed.

When creating a pre-season plan there are five stages that you will need to consider. These are:

  • Testing
  • The concentrated loads
  • The phase for strength training
  • Power phase 1 & power phase 2
  • The peaking index

It is important to have a plan for monitoring & testing your training process. Some of the key assessments that should be done include body composition, hydration, isometric pulls, dynamic tools and vertical jumps. This information will be important to the sport coach. The strength endurance workouts are key part of an athletic strength and conditioning program. These should involve high volume, low intensity workouts. These should form the bulk of your workouts.

After this you will get to the phase for strength gaining. Strength is a key part of any sports performance. When an athlete is stronger, they will perform better in any given sport. After strength, it will be time to develop power.

Tips for strength and Conditioning for Athletes

Tips for strength and conditioning for athletes

If you have explored the training world, one thing that you will agree is that the training world is full of methods and theories that promise to offer strength and conditioning program for athletics. However, the lat pull-down will not offer much for the strength. While size plays an important role in hypertrophy, but in regard to strength, there is need for free weights with sets of 5 or 6 reps at each time.

There is some good reason for this higher repetition set can cause more change to the cellular level like the increase in size. While there are people who will  find these changes to be essential in making the body to be more robust, for some other people, they require a neural connection to muscles that is better.

This is the key muscle and mind connection that you could have heard bodybuilders speaking of. To recruit muscles, the body usually sends some electrical impulse along nerves that informs the muscles of the need to contract. Unfortunately, most people make the mistake of using some outdated methods or even the dial-up software in order to send the signal. The goal here is keep the central nervous system fired up and rather than dialing up, ensure that a fiber optic cable has been installed to enables signals to travel faster and also lose some more energy even as we do this.

One thing that you need to understand is that neural pathway behaves more or less like plants. When you tend them, they become stronger. However, like it is the case with glass blades, when starting to learn a new skill, there are lots of pathways despite the fact that these aren’t deeply ingrained. You can see this when trying to teach a person to perform a new lift and each of their rep is quite different. What this means is that instead of the single motor pathway for the lift, they could be having 5 or even 6. When performing a kettle bell swing which can be harmful, there is only a single pathway that is considered safe. All the rest has the potential for injury.

The goal of the learning process is to get rid of those bad movements and strengthen and even hone those good pathways. It is the process of strengthening the pathway that causes the above named scenario-The high speed; consider fiber optics that deliver messages to muscles in a quick and perfect manner. For other tips on strength and conditioning for athletes, you should contact MP45.