DEVELOPING A SPORT PERFORMANCE PROGRAM

SPORT PERFORMANCE PROGRAM IDEALS
By Tom Kelso

The goal of a sports performance program is to maximize physical qualities needed for optimal athletic performance and injury prevention. Simply put, athletes want to perform at their best from start to finish each contest, over an entire season, and throughout their playing careers without incurring injury setbacks. Many programs that address this can be complicated, time-consuming, and unproductive, but a sound program simplifies the process by focusing on the alterable physical qualities to assure time-efficiency and measurable results. The bottom line is following a sound program makes sense and optimally prepares you for the rigors of competition.

Program components:

1. Progressive strength training. The benefits of increasing muscular strength are numerous. Increasing over-all body strength will improve your potential to exert maximum strength, explosive power and muscular endurance during competition. It will also assist in improving running speed, agility, body composition (body fat levels), and injury prevention. I utilize a variety of intensity-based protocols for both in-season and out-of-season programs.

2. Sport-related conditioning. Fatigue can inhibit maximum skill performance and increase the risk of injury, especially in the latter stages of competitions and important contests at the end of the season. Being in top condition is therefore vital. A good program addresses the energy demands required for your sport by using various interval runs, speed &, agility drills, and sport-specific activities to improve your ability to work at a high level the entire contest. Numerous methods can be used to get you “in shape,” but the closer you can replicate work demands of your sport during conditioning training, the greater the transfer to the sport.

3. Flexibility. All other factors being equal, applying muscular force over the greatest range of joint motion can improve power output during skill execution. Therefore, maximizing one’s inherent flexibility can be beneficial. One’s joint flexibility is contingent upon skeletal muscle origins and insertions, body composition, and to some extent activity level. Some athletes are quite flexible while others are not. Whatever your level, it can be maximized by emphasizing full range of motion strength training exercises and performing basic pre- and post-workout safe static-stretching exercises. An inordinate amount of time spent on static stretching is normally not necessary unless there is a specific need for it.

4. Nutrition. Nutritional intake can have a significant impact on your performance potential as it can both positively and negatively effect body composition, energy levels during training and competition, and the ability to grow muscle and build strength. Following a sensible nutrition plan is therefore very important. A sound program offers advice and guidelines for adhering to a proper food intake plan to optimize your training results. If one eats sensibly from healthy products obtained at the local grocery store, it will augment their training and recovery so expensive nutritional supplements are really not necessary.

Benefits of the sports performance program components:

Strength training:

> Increased muscular strength
> Increased muscular power
> Increased muscular endurance
> Increased muscle size
> Improved running speed
> Improved agility
> Assists in body fat reduction
> Reduced injury risk

Conditioning:

> Improved endurance
> Improved running speed
> Improved agility
> Improved reaction/quickness
> Assists in body fat reduction
> Reduced injury risk

Flexibility:

> Improved force production potential
> Improved skill execution
> Reduced injury risk

Nutrition:

> Maximizes muscle strength
> Maximizes muscle size
> Assists in body fat reduction
> Improved endurance
> Assists in recovery time

TAKU’s NOTE:

This weeks article courtesy of my friend Tom Kelso. Visit his newely updated web-site for tons of great information and some of the best books in the industry. 

1. THE INTERVAL TRAINING MANUAL:
2. THE STRENGTH TRAINING WORKOUT ENCYCLOPEDIA:
3. TRUTH, MYTH & REALITY

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One and Done

Five Easy Steps to a One Hour Workout

Two of the biggest mistakes I see in the gym are people training too often, and not training hard enough. Most folks mistakenly believe that they can make up for lower quality workouts, by simply upping the quantity. Unfortunately this does not work.

Most of these people hit the gym five or six days a week, repeating the same old stuff over and over, like a hamster going round and round on his little wheel. The sad thing is they make about as much forward progress as that hamster does…they are basically going no where.

On the other end of the spectrum are the folks who feel they just don’t have time to train. They want to do cardio, lift weights, stretch, and still have a life. They look at the gym hamsters, and wish that they to could somehow find the time to spend 10-12 hours a week in the gym.

WAKE UP PEOPLE!!!

First, you will not make progress by doing the same thing over and over. If you expect your body to produce a change, than you must start by inducing that change with an unaccustomed stimulus.

Next,once the stimulus has been introduced, get out of the gym and let your body do it’s thing. The workout does not produce the change. Change happens during your recovery period.

Finally, 5-6 workouts every two weeks is enough to get the job done. Not only that, each workout should not take more than an hour to complete. That’s right, one hour. You will do cardio, weights, stretching…and all in one hour.

Here’s how it works:

Step One. 0-5 minutes. Warm-up = Easy cycling @ 60% Max Heart Rate

Step Two. 5-20 minutes. Endurance exercise (Cardio) = Interval cycling alternating 3-min @ 70% Max Heart Rate and 3-min @ 80% Max Heart Rate

Step Three. 20-25 minutes. Cool-down = Easy cycling @ 60% Max Heart Rate

Step Four. 25-55 minutes. Strength Training = One set each of 8-12 exercises covering all major muscle groups. Example: Leg Press, Leg Curl, Chest Press, Row, Shoulder Press, Pull-down, Triceps, Biceps, Ab’s, Low-back

Step Five. 55-60 minutes. Cool-down and Stretching = the Big-4: Hamstring stretch, Low-back Stretch, Shoulder Stretch, Calf Stretch

WOW…That was easy. Now, get into the gym and create your own workout using the above guidelines as your template. If you like free-weights, use free-weights. If you prefer running or rowing to cycling, DO IT!.  Try alternating three days in the gym the first week, and only two days the next. Mix things up, keep it fresh.

Before you know it, you’ll be having fun, getting fit, and still have time for a life outside the gym.

PAU for NOW

TAKU

I want it All

I keep hearing that song by Queen in the back of my head. The one with the chorus that says “I want it all, I want it all, I want it all and I want it now”. Many of my clients are very busy people and do not have tons of time to devote to exercise outside of the time they choose to spend with me.

Most personal trainers focus on strength training with their clients. They have come to think of “cardio” as some long duration, low intensity activity that the clients should be doing, but on their own time. They make recommendations like “do 30-60 minutes of cardio 3-5 times a week”. I actually know a trainer that tells his clients that in order to be successful they need to do four, 90-minute strength sessions a week, plus another 3-5 hours of cardio on their own time. Talk about inefficient.

This workout is one I use to make sure that my clients can get everything they need in our time together. This plan combines heavy weightlifting with interval style “cardio” training, alternating between the two. Depending on the current needs and abilities of the client there may be from 3-5 exposures to each. The strength training is done in three set mini circuits where in you choose a pushing movement a pulling movement and a lower body movement. The interval training is conducted in four minute blocks using mixed modalities in which the work to rest ratios are varied during each exposure. Rest between the strength and interval bouts is the time it takes to walk from one area of the gym to another. During the strength movements you may vary the rest from 30 – 90 seconds depending on how heavy you wish to train and how challenged you wish to be.

If you are an athlete looking for a great GPP plan for any sport or activity give this style of mixed mode training a try. If you are a trainer who usually just does strength training with your clients, surprise them with this brief and brutal workout. I guarantee you or your clients will see and feel a difference in performance in no time.

Remember the circuits below are just a few examples of 100s you can create. Use these as a template and see what kind of workouts you can come up with. You are limited only by your imagination and the tools you have access to.

Example of Mixed-Mode Hybrid:

 

Strength Circuit 1. 1 x 6-10 reps each

  • Chin-up or weighted Chin-up
  • Dip or weighted Dip
  • Single leg Squat off a box Bodyweight or weighted

H.I.I.T. Mode 1. Four minutes

 

  • Concept 2 – (20 sec work / 10 sec recovery)

Strength Circuit 2. 1 x 6-10 reps each

  • Dumbbell Row
  • Dumbbell Bench
  • Dumbbell CDL+S

H.I.I.T. Mode 2. Four minutes

  • L.B.E. (exercise bike) 30 sec work / 30 sec recovery

Strength Circuit 3. 1 x 6-10 reps each

  • Dumbbell Alternating High pull
  • Dumbbell Alternating Shoulder press
  • Dumbbell reverse lunge

H.I.I.T. Mode 3. Four minutes

  • Stair Sprints 20 sec work / 20 sec recovery

Strength Circuit 4. 1 x 6-10 reps each

  • Hanging Knee raise (weighted if more then 10 reps can be completed)
  • GHD raise (weighted if more then 10 reps can be completed)
  • Cable rotations

PAU for NOW

TAKU

Defending Bilateral Movements

By: Keats Sniderman CSCS, LMT, NMT

Introduction

Take a venture through the popular training magazines and journals these days and you’ll read about the many virtues of single-leg exercises. Movements like single-leg squats and deadlifts, step-ups, and many varieties of lunges are becoming the mainstream form of training in both private training facilities as well as commercial gyms. Even more popular is to perform these movements on “unstable surfaces” such as squishy disks, upside down ½ Swiss-balls (Bosu Balls), and wobble (balance) boards for example. In fact, these single-limb exercises have become so popular, that many strength coaches, physical therapists, and personal trainers are starting to abandon traditional bilateral movements such as squats and deadlifts. These traditional movements are even being touted as “nonfunctional” and even dangerous by some. I think we need a little reality check here. Therefore, this article will discuss and highlight many of the claims for and against single-leg and bilateral movements respectively.

The Current Arguments/ Some Rational Responses

Listed below are some of the most common arguments given on why people (especially athletes) should focus mostly on single-leg exercises. Following the arguments are some rational responses:

1) Since 60% (approximately) of the walking cycle is spent on one leg (aka “Stance Phase”), most of our lower-body strength exercises should be performed on one leg.

Response: While it’s true that a large percentage of the gait cycle is spent on one leg during the stance phase, this does not prove single leg exercises’ superiority over bilateral movements. This 60% is also based on research during walking. In what sporting situations is walking the goal? The same research used in the current argument also shows that this stance phase decreases to 40% during running. During sprinting, the stance phase gets even shorter. The bottom line: in most sporting situations in which running speed is important, your goal is to spend less and less time on one leg, and more time in the air, also known as a “float” or “flight” phase. In that case, I’m going to argue that skydiving is the most sport-specific activity of all!

Additionally, what many people who use this argument fail to realize is that during the gait cycle you are using stored elastic energy which helps to generate motion and maintain balance (keeping your Center of Gravity within the Base of Support). This is similar to the gyroscopic effect that keeps a bicycle in motion. Also, the momentum generated during gait and the use of stored elastic energy causes the hip muscles to activate in a much different manner than when performing single leg strength exercises.

From the scientific field of human motor control, we know that there are two primary types of movements: ballistic and co-contraction. With ballistic movements, there is an initial burst of muscular activity followed by period of relaxation during which limb motion continues as a result of limb momentum and stored elastic energy. In contrast, co-contraction occurs when there is a simultaneous contraction of both the “agonistic” and “antagonistic” muscles. Co-contraction activities (like many strength exercises) often use less elastic energy and are thus very different from a body in motion. This is why it’s actually more fatiguing on the muscles of your legs, pelvic girdle, and spine to walk slowly than at a slightly faster, more natural pace. This brings to mind the many ventures of window shopping I used to engage in with my mom and sister as a youth; I would ALWAYS feel so tired and drained very quickly when having to stroll around the mall at this slower pace!

To recap, many of the popular single leg (including bilateral movements!) exercises today are vastly different in the motor control characteristics when compared to the gait cycle (whether walking, running or sprinting) and other sports specific actions. This does not mean that single leg exercises are not valuable, it just serves as a reminder that nothing is as specific as performing the exact sporting task itself.

*Note- if you want a good reference on-line for the human gait cycle check out:

http://www.drpribut.com/sports/spgait.html

2) Single leg exercises are better than bilateral movements for training balance and are thus more “sports-specific.”

Response: It’s hard to deny the increased demand on balance during single leg exercises. However, coming to the conclusion that these exercises will improve balance in sporting situations better than bilateral movements is far fetched. One thing that seems to be forgotten is that balance is very specific to the situation in which it is needed. What this means is that balance in one situation doesn’t automatically transfer to all other situations. Science has shown us that there is no such thing as general balance.” If there was such a thing, you would expect a person with great balance on skis to have great balance on a surf board, a skateboard, and a tight tope. Someone who appears to have good all around balance probably just has good body coordination, reactive ability and a highly conditioned nervous system which includes a keen ability to use his/her righting reflexes.” These are the same reflexes that allow a cat to almost always land on its feet at the end of a fall. As a side note, athletes would probably get more out of practicing some of the martial arts (especially Judo, Aikido and others), some basic gymnastics tumbling moves, and some change of direction sprint and agility work.

With regards to specificity, the actual goal of “sport-specific” resistance training should be to increase force absorption (eccentric and isometric strength) and force generation (concentric strength) in similar ranges of motion and positions that are encountered in sport. Exercises like Front Squats and Snatch Grip Deadlifts fit the bill nicely here as they strengthen the hip and thigh musculature over a full range of motion. These movements also allow enough load to be used to stimulate muscle strength and hypertrophy by effectively activating the endocrine (hormonal) system.

But then, it’s up to specific practice of one’s sport or activity to improve the actual “skill” needed. People need to realize that getting stronger through resistance training only enhances your “potential” to become a better athlete; you still have to perform your sport however!

3) Single leg exercises are safer on the spine than bilateral movements due to lesser loads

.

Response: While single leg exercises almost always involve less overall load to the spine, they can be significantly more stressful to the hips, knees and ankles. With exercises like lunges and single-leg squats (both excellent exercises) for example, very large loads can be transmitted to the hip, knee and ankle of the working leg. Many of the people performing these exercises might not be qualified to do them and most likely need a period of training with bilateral movements such as conventional squats and deadlifts to strengthen their legs and trunk in a safer and more progressive way. Some people are far too weak to even entertain doing some of the lunge, step-up and single-leg squat (& deadlift) variations you see being performed out there; yet these are exactly the exercises being prescribed by many personal trainers and even some rehab specialists specializing in so-called “functional training.”

I know that plain old bilateral squats (even with bodyweight to begin with) and deadlift variations are not that exciting to some, but it just might be what most people need for quite some long time. Remember, just because something appears challenging or is difficult to perform (like a single leg squat), doesn’t mean it’s safe or effective for everyone. Conversely, just because an exercise looks boring or easy (like a squat variation for example) doesn’t mean it’s not effective. Trainers and coaches need to design personalized exercise programs based on what their clients/athletes actually need, not on what they FEEL like giving them at the moment or what’s cool or in vogue in the latest fitness magazines.

4) Single leg exercises are superior to bilateral exercises for recruiting key stabilizing muscles like the Vastus Medialis (VMO), Gluteus Medius, and other hip stabilizers (i.e. hip rotators).

Response: There is no doubt that single leg exercises recruit several of the hip, knee, and ankle stabilizing muscles. All one has to do is stand on one leg and feel all the muscles that recruit in your entire body. This massive recruitment of muscles you feel is a good thing as your body does not want to fall! However, just because higher levels of muscle recruitment may occur during some single leg exercises does not mean they are more effective than bilateral movements. Since loading potential is much higher with bilateral movements, there is also more potential for hypertrophy and strength than with single leg movements. Bilateral movements allow for better dissipation of force/stress through the body which helps to avoid over-stressing any one area. In contrast, the more you isolate and add load to a given limb, the more joint stress that occurs; so this increased level of recruitment comes with a price since now all the stress is focused one limb’s joints, muscles, tendons, and ligaments. This may overload a vulnerable area.

I have determined on myself and countless others, that too much single leg work can absolutely toast the working leg’s hip abductor muscles (glute med, minimis, TFL) and leave them sore and riddled with trigger points and ischemia (lack of blood). With regards to ischemia, tissues that are ischemic are generally tender to the touch and the hip abductors are notorious for being ischemic. Even the contralateral lower back (primarily the quadratus lumborum muscle) can get strained and over-worked from excessive single-leg work. This occurs when the working leg’s hip-abductors fatigue causing the opposite side’s low-back muscle to kick in to keep the pelvis from dropping.

This article is starting to sound a little negative regarding single leg movements but please don’t get me wrong here, I STILL USE them regularly. For instance, if someone is performing a good deal of bilateral strength movements for their hips and thighs, I might add anywhere from 1-3 sets (usually 2) of Bulgarian split squats or single leg deadlifts for example, after the bilateral movements depending on the phase and goal of training. It all depends on what the goal is! And if I need to drop some exercises from the training plan on any given day, it will probably be the single leg exercises as they just aren’t the priority. Besides, many athletes are doing what amounts to a lot of single-leg training in their respective sports via running and change of direction movements.

The Reality of The Situation

In reality, I believe that many trainers and coaches are really just bored and thus get sucked into giving their athletes/clients exercises which are difficult and maybe popular (at the moment) without thoroughly thinking through the exercises and qualifying them for their respective clients. I’ve also been guilty of this in the past, but always find myself returning to the many variations of squatting and deadlifting because when taught properly, they flat out work and give you the most bang-for-your-buck with regards to training efficiency. It also apparent that many trainers and coaches don’t know how to teach bilateral movements properly and thus choose not to use them. Too bad. The following list shows the many varieties of bilateral movement that are available to the fitness enthusiast, strength and conditioning professional or rehabilitation specialist:

Explosive Variations:

Snatch (full lift)

Clean (full lift)

Power Snatch

Power Clean

Power Jerk

Push-Press

Squat Variations:

Back Squat

Front Squat

Overhead Squat

Zercher Squat

DB Squat

Low-cable Squat

Deadlift Variations:

Deadlift

Snatch Grip Deadlift

Sumo Deadlift

Deadlift off Platform

Suitcase Deadlift

RDL’s

Hybrid Variations (neither a Squat nor a Deadlift)

Hack Squat (aka ‘Behind the Back” Deadlift)

Trap Bar Deadlift (fairly Quad-dominant)

DB/KB Squat (similar to Trap Bar Deadlift)

Cable Deadlift

Keep in mind that all these movements can be performed with a variety of mediums (i.e. barbells, dumbbells, kettlebells, sandbags, odd implements and many more). The range of motion can also be limited or extended in any of these bilateral movements depending on the desired goal. The speed of movement is also easy to modify in these movements and can even be augmented by using accommodating resistance techniques (chains, bands, weight releasers, etc.). Those coaches and trainees that are familiar with accommodating resistance techniques know that they are much more feasible with bilateral movements than with single leg movements. There is a time and a place for occasional use of these techniques with single-leg movements however.

It should be mentioned at this point that single leg exercises are still a very valuable addition to any conditioning program and should be part of the toolbox of most coaches, trainers, and rehabilitation specialists. However, they should be thought of more as “assistance” exercises or side-dishes, rather the “main entrée” if you know what I mean. Maximal strength techniques are not that safe when you’re on one leg! However, there may be cases (as there always are) where someone would be better off doing some barbell or dumbbell lunges or step-ups for example, rather than loading a sore or tired back with heavy squats. It just really depends on the situation and the individual. The following list includes several variations of single leg exercises that are used quite frequently:

Lunge Variations

Stationary Lunge (i.e. Split-Squat, Static lunge)

Dynamic Lunge (single step and then return; either forward or backward

Walking Lunge

Multi-Directional Lunge

Cross-Over Lunge

Bulgarian Split-Squat (rear foot elevated on box, bench, or in strap of TRX, etc.)

Single Leg Squat Variations

Single Leg Squat to Bench

Single Leg Squat off Step

Full Single Leg Squat (i.e. Ass-to-grass Pistol)- reserved for the mutants of the world!

Single Leg Deadlift Variations

Single Leg Deadlift (bent-knee, aka Single Leg RDL)

Single Leg Deadlift (nearly straight knee)

Single Leg Good-Morning

Step-Up Variations

Lateral Step-ups (i.e. Petersen Step-ups, VMO Step-ups)

Regular Step-ups (of varying height)

Alternating Step-ups

Cross-Box Step-ups

A Word About Progression

As discussed earlier in this article, one thing that really bothers me is the lack of trainers and coaches qualifying their clients for specific exercises. As an example, I’ve seen countless trainers in gyms making overweight and deconditioned individuals perform exercises like walking lunges, single leg squats on a squishy disk and single leg deadlifts when these people probably couldn’t even perform a hands-free bodyweight squat without trouble. Yes, maybe the bodyweight squat is kind of boring and not as “cool” looking as the wobble board lunge, but if you’re client can’t even perform a bodyweight squat then what the heck are they doing standing on one leg bouncing on a Bosu Ball?

I have a better idea: let’s actually do what’s best for the trainee/client right now. Maybe later, after a good foundation of basic strength is built with exercises like squats and deadlifts, can the thought of single leg movements like lunges be entertained. And when you do start those lunges, how about beginning with a split-squat (aka “stationary lunge) before having people lunge around the gym with knees flailing like a new-born colt!

Another thought would be to first just teach your client to stand on one leg and balance without excessive swaying of the spine or pelvis (i.e. Trendelenberg sign). This will strongly recruit the ipsilateral hip abductors (i.e. Glute medius, minimus, and TFL) without the unnecessary stress of performing a single leg squat, deadlift or even a lunge. Once a proper single leg stance can be performed, a mini single leg squat can be performed as a great test of trunk, pelvic, knee, and even foot and ankle stability. These exercises can be also be used with great success as “activation exercises” prior to sport or resistance training sessions to facilitate hip, knee, and ankle stabilizer function. Watch for excessive trunk movement, pelvic instability, internal rotation and inward buckling of the femur and knee (varus stress), and pronation of the foot and ankle complex. Most people will demonstrate at least some of these compensations.

From here, multi-directional single-leg hops can be safely performed as an introductory force absorption and plyometric drill. To add difficulty, eyes can be closed or a blindfold can be worn. This dramatically increases the demand on the somatosensory (proprioceptive) system!

The Bottom Line

To conclude, I hope this article has been an informative and possible eye-opening foray into the highly disputed world of exercise prescription and the concept of sport-specificity. With a little common sense and some logical thinking, single leg exercises can be safely worked into a resistance training program, but not at the expense of the more productive bilateral movements that should be the cornerstone of any good conditioning program!

TAKU’s Note – About The Author:

Keats Snideman is a Certified Strength & Conditioning Specialist (CSCS) and a licensed massage therapist specializing in Neuromuscular Therapy (NMT). He is the owner of Reality-Based Fitness LLC, a performance training and massage center located in Tempe, AZ. He specializes in the enhancement of athletic-style fitness and has a proven track record for getting his clients results having coached and provided treatment to a variety of clients (athletic and non-athletic alike). Some of the clients Keats has worked with include athletes from the NFL, NBA, MLBA, USA Track & Field as well as athletes from both the collegiate and high school levels. For recreation and fun, Keats also competes as a competitive sub-masters sprinter (100 & 200m dashes). He may be reached at ksnideman@gmail.com or through his website at www.realitybasedfitness.com

Slow and steady?

By now, almost everyone knows that I am a big fan of brief, intense, and efficient training methods for both strength and conditioning. In my opinion High Intensity Strength Training, with maximal efforts, and minimal rest periods, is the ultimate tool to achieve Super fitness.

For years I have been recommending intense interval style training, as well as high intensity circuit strength training, to my clients who are trying to lose body fat in the shortest time possible. This style of training is the ultimate means to drive metabolic cost and maximize caloric expenditure.

This week we look at some interesting research that support these ideas:*


Examining Matched Acute Physiological Responses to Various Modes of Exercise in Individuals Who Are Overweight

James E. Clark

Purpose: To perform match comparison of 3 different exercise programs: traditional continuous endurance training (ET); mixed-intensity interval endurance training (MI-ET) and circuit-interval resistance training (CRT) programs, to determine which of the three programs provides greater benefit of exercise in individuals who are overweight.

Conclusions: The MI-ET program spent a greater percent of training time within a favorable training zone than CRT and ET programs.  The MI-ET and CRT programs produced greater caloric expenditure than the ET program, with no statistical difference between the MI-ET and CRT programs.  Although the CRT program produces the greatest overall caloric expenditure, the MI-ET program produces measures that provided significantly greater benefit of exercise for the 3 programs of interest.

IN PLAIN ENGLISH:  If you want to maximize energy expenditure to facilitate fat-loss, choose more intense interval-type training and/or circuit strength training as opposed to walking on a treadmill or running at a low-level continuous pace.

PAU for NOW

TAKU

* Thanks to my friend Tom Kelso for sharing the awesome information he has at his home page.

P.S. (click on Tom’s name above, so that you can drop by his sight, and explore for yourself).


PRODUCT UPDATE:

In September I announced the arrival of a great new training tool from my friend coach Tom Kelso; a CD-ROM titled “100 of the best Strength Training Workouts”.

As I mentioned in my original announcement, the Data CD holds 40 x Total-Body, 30 x Upper-body and 30 x Lower-Body workouts that allow you to plug in any exercise based on your training facility.

Also included are an introductory text, workout catalog, workout descriptions, workout recording forms and a complete list of exercises are on file.

This is indeed an outstanding reference for the avid trainee, trainer or sport coach.

Well now Tom has made it even easier for you to get your hands on this great information. Visit his web-site, and you can purchase the CD, “100 of the best Strength Training Workouts”, as a download. No need to wait.

I highly recommend this training tool for trainers, athletes, coaches, and strength training enthusiasts of all levels.

Get yours now!

PAU for NOW

TAKU

Passing of a Legend

I just found out that Jack Lalanne has left us. I am saddened by the news, but recognize that he lived a very long and amazing life, full of adventures and incredible feats of strength and fitness. I am sure that the web is buzzing with this news, but felt I should at least pause for a moment and honor this man who was a  true pioneer in the pursuit of health and fitness.

https://i1.wp.com/www.knowledgerush.com/wiki_image/2/2b/Jack_LaLanne_publicity_shot_1940s.jpgjack-lala-red.jpg

Visit these links to find out some of Jacks amazing accomplishments:

JACKS HOME PAGE

FEATS & HONORS

WIKI-JACK

Take a moment of Silence….

PAU for NOW

TAKU