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Fitness, Sports Performance, Prevention and Rehab, Nutrition - Read articles
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Tiki's Wedding Workout Phase V
Chris Ullom CSCS
We are getting really close to the Big Day! The workouts now are intense, fast, powerful, challenging to the "core", and heart-rate boosting but not heavy. Maximum calorie and fat burn! . . . keep reading
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12 Week Stationary Bike Anaerobic Interval Training Program
Chris Ullom, ATC, CSCS
This program can be used on your "cardio" days as a stand-alone training session or can be performed at the end of your work-out as a "finisher". Complete the work interval as intensely as you can (i.e. all-out effort) and complete the rest interval as slowly as you want. The resistance level on the bike should be around half of the maximum resistance on your machine. This program is great for fat loss, conditioning, and sprinting performance on the bike. . . . keep reading
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Tiki's Wedding Workout Phase III
Chris Ullom, ATC, CSCS
As we get closer to the wedding date we begin to pick-up the intensity. Power work is now performed with more resistance and less volume. We have also added some sprint work into our training session. We are still a few months out so we don't need to go crazy, but we must gradually build on the pevious phases. Nutrition is key (see phase I guidelines) and keeping the alcohol consumption to a minimum will help achieve our goals. . . . keep reading
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Core Stabilization Exercise Progressions
Chris Ullom, ATC, CSCS
One of the primary functions of your abdominals is to stabilize your spine. The following exercises are all classified as stability exercises because there should be no movement. Focus on squeezing your abdominals and buttocks, maintaining perfect posture, and breathing easily. Exercises are progressed by holding each position longer. When you can hold each position for a minute, progress the exercises by increasing the instability (lift a leg or arm or one of each, perform exercises on an unstable surface, etc.). . . . keep reading
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Tiki's Wedding Workout
Chris Ullom, ATC, CSCS
My really good friend, Kate "Tiki" Barber, is getting married this fall. In case you don't know, Tiki is the recently retired captain of the US Women's Olympic Field Hockey Team, as well as an Al . . . keep reading
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Four Week Off-Season Conditioning for Basketball
Chris Ullom, ATC, CSCS
This is a four week off-season conditioning program for basketball. This program starts with basic work capacity training and progresses in volume and intensity. Athletes should utilize this training in conjunction with a periodized strength and plyometric program. And as always, DON'T FORGET TO STRETCH! . . . keep reading
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Superfoods for Health
Jen Van Horn, DT, MS HS
Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. There are no side effects and you can get most of these all at your local grocery store. Even people who are healthy can make a few tweaks and the impact can be amazing. I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted. . . . keep reading
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TRX Training
Chris Ullom, ATC, CSCS
Some of you may have seen these crazy looking straps hanging around the gym and wondered, "What the heck are these for?" Well this simple contraption is known as a TRX and allows you to train any part . . . keep reading
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Elasticity Drills on the ABC Ladder
Chris Ullom, ATC, CSCS
There are literally hundreds of drill you can choose to perform on the agility ladder. Some emphasize mechanics, other change of direction, balance, speed and even conditioning. The following vide . . . keep reading
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