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However, it is important for athletes to discover that the full body routines aren’t outdated.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:
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There are many athletes out there who develop some pet lifts and ensure that they stick with them no matter the condition. There are also some dudes who have been training for the past 10 years but they are still repeating the same routine. Even though it is important to rotate various exercises to avoid getting used, there are some old exercises that we can add to an exercise regimen and ensure that we get the best. Dead lifts Probably you have been told that Deadlifts aren’t good for your back. However, such information is plain bullshit. When Deadlifts are done in the right way, it can be the best exercise to build speed and strength. However, it may also be important to add some variation to the exercise rather than doing the same thing over a period of several months. There are several reasons why Deadlifts are important. They are able to build some great starting strength. Many athletes don’t have the ability to apply strength fast and get explosive. With Deadlifts, it is possible to strengthen the posterior chain, build more strength and power in hamstring, calves, glutes and your whole back. Just like the squats, Deadlifts can help to build a lot of strength in the hip. They also help to build some muscle slabs. Box squats Box front squats and box squat are key in building tremendous strength of the legs as well as explosiveness while removing the stress from the knees. There are many athletes who have noted that it is possible to gain a lot of flexibility by box squatting when you go lower than what is normally possible or by using that wider stance. Clean & jerk There was a time when training programs were all about Olympic lifting. This later fell out of favour and there was another brigade that advocated for the anti-Olympic lifting. However, the truth of the matter is that Olympic lifting are still important to athletes and nothing beats the clean and jerk. This lift can help to increase toughness, identify weaknesses and needs power, strength and determinations. All these are traits that are needed for an athlete. Box front squats
This is another exercise that is supremely important. Athletes will require some stronger quads for jumping, sprinting and many more areas. A good way would be to train the front squats which can be better than the back squats for athletes particularly for football players. Source: https://goo.gl/go4NDg One thing that you need to realize that the kind of your body shape is a good determinant of the type of training regimen that is suitable for you. Like you may already know, there are 3 types of body shapes: Endomorph, Ectomorph and Mesomorph. It is important to note that there are people who are a combination of these body types. For instance, you might come across a person who is a combination of a Mesomorph and Ectomorph or even a Mesomorph and Endomorph. Let us as look at each of these body shapes and the most suitable exercises for each of them. Ectomorph Ectomorph is a body shape that is not only common but is characterized by a build that is thin with some muscles that are relatively little as well as fat. If you have this body shape, you will find it difficult to gain weight, fat or muscles. Also this type of body is unable to take huge amounts of training stress or athletic. However, one advantage of this type of body is that you will only gain minimal fat gain when trying to put on muscles. If you are an ectomorph, you will need to start your work out slowly. Avoid increasing the frequency and intensity faster as this will cause you to be burnt out. Ensure that your workouts are short, preferably less than an hour. Workout of 30 to 45 minutes can be more intensive as you will need to do more and in less time. Endomorph Endomorph is a body shape that is almost opposite of Ectomorph. It is a bit rounded and huge. In most cases the levels of fat are not only high but these are the people who have muscles as compared to ectomorphs. It can be a bit challenging for endomorphs to lose weight especially fat. However, their main downside is that it is easy for them to gain fat and muscles. Most of the people in this category have a low rate of metabolism. Mesomorph
Mesomorph is a body shape that is a combination of two worlds. The individuals in this group are athletic and usually have muscular frames with amount of fat that is relatively low. The people with this body shape do not find it difficult to lose fat and it is easy for them to gain muscles in an easier manner. The people in this group have a high rate of metabolism and this help to put their fat in check. For these and other best athletic muscle building programs, contact MP45. Source: https://goo.gl/8j8Q3F No matter the athletic program that you may be in, you will need to have a reliable strength 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. 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:
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. Source : https://goo.gl/HQSlwO Whether you are engaging in soccer, running, cycling, you will need endurance so as to remain on track without losing steam. However, it may not be easy to run longer, cycle for a century or even swim further. Here are some traditional ways that you can use to boost stamina together with some sneakier ways that can help you to remain stronger and for longer. Push can be good With endurance, it will be possible for you to workout a certain intensity and for an extended period of time. You definitely understand the importance of this if you are planning to run a marathon. A good form of exercise that can increase your endurance is High intensity interval training. However, if you want to take your endurance to another level, you can try incorporating these measures in your fitness training for athletic players.
Incorporate these measures in your fitness training for athletic players. |
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AuthorI am Makay Activaa from Boca Raton, Florida and i am professional athlete trainer at MP45.com/. Where I provide many workout tips related to ripped body, muscle growth and get perfect body within 45 days. ArchivesCategories |