Tag Archives: exercises

Basketball Hoops – Exercises That Improve Basketball Performance

It’s great to have a basketball hoop in your home, but its even better to be able play well on it. While practicing on the actual basketball court is important, you might want to think about stepping up your training to off the court as well. With a few of the right exercises, it can be really easy to improve your performance when playing on your basketball goal.

Squats – If you want to work your vertical leap for great performance on your basketball hoop, you are going to have to get your quadriceps nice and strong. The best way to make that happen is through doing squats, which just involves resting a barbell on your shoulders and moving from a standing position to a squatting position and back to standing again. Do at least three sets of ten to get a workout. To really get the benefit when playing with your basketball goal, make sure to move to the standing position in a quick, explosive movement to simulate a jump.

Wind Sprints – Basketball is a game about speed as much is it is about accuracy. If you have a clear break to the basketball hoop, you are going to have to sprint for it as quickly as you can in order to get a clean, unguarded shot. To do these, just pick on point of your basketball court, sprint to another, and then turn around and quickly run back to the initial point. This doesn’t just help your stamina and your speed, it also teaches you how to turn around very quickly, which is essential if there is a sudden change in ball possession.

Shoulder Press – If you ever watch an NBA game, something you will always notice is that all of those basketball players have very well developed shoulders. Very strong deltoids are extremely important in order to make shots, especially three point shots. To do these take a barbell or two dumbbells held level with your head. Extend your arms up as far as they will go, and move back to the initial position. Another three sets of ten reps a few times a week should give you nice and strong delts in no time.

Explosive Push Ups – Those chest muscles are incredibly important for quick passes, and the push up is the classic way to work them. But you can fine-tune this exercise for basketball by making them more explosive. Instead of just pushing your body up, push up your entire body off of the ground in an explosive motion on each rep. The explosive motion will help train your chest muscle for powerful, accurate passes.

The more you know about basketball hoops, the more money you can save. Learn all the up to date info about the best basketball hoop deals at http://www.basketballhoopbuyingguide.com

College Baseball Workout Program – Baseball Specific Exercises and Nutrition

College Baseball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player College Baseball Workout Program

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12’s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching College Baseball Workout Program

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning:
Water and Glutamine(5-10 grams)

Breakfast:
Cereal or Oatmeal
Cheese
Fruit(Banana, Apple)
Multivitamin

Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)
Milk

Lunch:
Sandwich(Whole wheat, Turkey or beef)
Lettuce
Cheese
Milk

Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Milk
Orange Juice

Workout:
2 glasses of water

Post Workout:
Fruit
Protein(20-30 grams)
Milk
Cranberry Juice
Creatine(5 grams)

Dinner:
Chicken/Steak
Vegetable(corn, beans, broccoli)
Rice

Bedtime:
Glutamine (5-10 grams)
Water
ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you. College Baseball Workout Program

Want to get fit and Gain Muscle?

Read more about College Baseball Workout Programand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

Five Best Exercises For Football

1. Power Clean- This lift helps develop total body power and athleticism in the player. You not only develop great power but also body quickness, timing and athleticism. Great athletes know how to use their whole body as “one”. After the bar has been propelled upwards then you must quickly change directions in your hips, move elbows under the bar and readjust your feet all to prepare you to accept the bar on your chest with the stress going into your hips and legs. You must try and move the bar upwards as fast as possible to get the most out of power cleans. As the weight gets heavier and the bar doesn’t move quite as fast, then you must get around the bar faster in order to accept it for the catch.The better athletes will make this lift look easy! Here are some no-nos in performing the power clean: a. do not raise up onto your toes (jump from flat feet-land on flat feet) b. do not shrug your shoulders c. do not pull with your arms(when the arms bend the power ends).

2. Dead lift- This is the best lift for development of total body strength. Once the player has lifted the bar from the floor all muscles and joints in the body are innervated. You will not find a lift better for total body strength. This is also one of the best ways to develop core strength with all over body strength.

3. Front Squat- To develop hips, knees, ankles and core strength and flexibility this is the best lift. Keep the upper arms parallel to the floor and upper body upright. Make sure knees follow the direction of your toes and your feet remain flat throughout the lift. Let you knees extend out toward the toes and maybe even beyond. The deeper you go the better, if you can in good form. The better players will squat the deepest, jump the highest, run the fastest, and play more on game day. You do not need to go heavy on this lift. Use the front squat more for strength throughout the full range of motion.

4. One Arm Bench- This is one of the best pressing lifts for football because you get tremendous pressing strength together with your core strength. To perform this lift you use only one dumbbell while placing your free hand on your belly. Make sure you go through the full range of motion. All the way up and all the way down. When performed correctly you will not only feel this in your chest, shoulders and arms but in the abs, obliques, lower back and glutes as well! This is a great lift for all athletes.

5. Chins- There is not a better lift for upper body pulling than performing chin ups. Try and go through the full range of motion. All the way up with your chin over the bar and all the way down with arms fully extended. Get a good stretch and a good flex. If you can’t do this then work on isometric stalls at the top with 3-5 count negatives. Pull downs are a poor substitute for chins.To make this exercise a little harder and better for offensive lineman and receivers you can do some sets with towels or a rope. This will develop great hand strength!

Lamour Training Systems has 17 years of training experience and learned from the best in the field of fitness through seminars, self-study, conversation with renowned strength coaches, and testing our methods on hundreds of athletes. Email us at strengthchamber@gmail.com and we will send you the Free Report “41 tips to a faster 40”.

Five Best Exercises For Football

1. Power Clean- This lift helps develop total body power and athleticism in the player. You not only develop great power but also body quickness, timing and athleticism. Great athletes know how to use their whole body as “one”. After the bar has been propelled upwards then you must quickly change directions in your hips, move elbows under the bar and readjust your feet all to prepare you to accept the bar on your chest with the stress going into your hips and legs. You must try and move the bar upwards as fast as possible to get the most out of power cleans. As the weight gets heavier and the bar doesn’t move quite as fast, then you must get around the bar faster in order to accept it for the catch.The better athletes will make this lift look easy! Here are some no-nos in performing the power clean: a. do not raise up onto your toes (jump from flat feet-land on flat feet) b. do not shrug your shoulders c. do not pull with your arms(when the arms bend the power ends).

2. Dead lift- This is the best lift for development of total body strength. Once the player has lifted the bar from the floor all muscles and joints in the body are innervated. You will not find a lift better for total body strength. This is also one of the best ways to develop core strength with all over body strength.

3. Front Squat- To develop hips, knees, ankles and core strength and flexibility this is the best lift. Keep the upper arms parallel to the floor and upper body upright. Make sure knees follow the direction of your toes and your feet remain flat throughout the lift. Let you knees extend out toward the toes and maybe even beyond. The deeper you go the better, if you can in good form. The better players will squat the deepest, jump the highest, run the fastest, and play more on game day. You do not need to go heavy on this lift. Use the front squat more for strength throughout the full range of motion.

4. One Arm Bench- This is one of the best pressing lifts for football because you get tremendous pressing strength together with your core strength. To perform this lift you use only one dumbbell while placing your free hand on your belly. Make sure you go through the full range of motion. All the way up and all the way down. When performed correctly you will not only feel this in your chest, shoulders and arms but in the abs, obliques, lower back and glutes as well! This is a great lift for all athletes.

5. Chins- There is not a better lift for upper body pulling than performing chin ups. Try and go through the full range of motion. All the way up with your chin over the bar and all the way down with arms fully extended. Get a good stretch and a good flex. If you can’t do this then work on isometric stalls at the top with 3-5 count negatives. Pull downs are a poor substitute for chins.To make this exercise a little harder and better for offensive lineman and receivers you can do some sets with towels or a rope. This will develop great hand strength!

Lamour Training Systems has 17 years of training experience and learned from the best in the field of fitness through seminars, self-study, conversation with renowned strength coaches, and testing our methods on hundreds of athletes. Email us at strengthchamber@gmail.com and we will send you the Free Report “41 tips to a faster 40”.

College Baseball Workout Program – Baseball Specific Exercises and Nutrition

College Baseball Workout Program

I always found that it was so difficult to find baseball specific exercises. Now here is a perfect workout program for someone who is striving to be a professional baseball player. This workout program was developed through the experience of a college baseball player, and with the help of a professional baseball player College Baseball Workout Program

Sweet Workout Program
Warmup: Stretch lightly 5 minutes

Jumping Rope 2 minutes
Day 1: Legs (Monday)

Squat 3×8 Walking Lunge 2×10

Dead Lift 3×8 Crunches 3x

Leg Curl 3×10 Obliques 3x

Leg Extension 3×10 Forearms & Calves 3x
Day 2: Chest & Arms (Tuesday)

Bench (dumbbells) 3×10 Skull Crushers 3×10

Close-Grip Bench 3×10 Tricep Pushbacks 3x

Tricep Pushdowns 3×10 Forearms 3x
Day 3: Shoulders & Back (Thursday)

Bent Rows 3×10 Super 12’s 3x

Back Extension 3×10 Seated Rows 3×10

Wide-Grip Pulldown 3×10 Cuban Press 2×8
Day 4: Legs (light) (Friday)

Squat 3×10 Calves 3x

Leg Press 3×10 Forearms 3x

Barbell Step-Up 2×10 Abs 3x

Post Workout: Stretch 10 Minutes
Plyometrics
Warmup:
Run in Place 1 min One foot in front (switch) 15 sec
Knees to Chest 15 sec Single Leg Hop 10 sec
Heels to Buttocks 15 sec Run in Place 1 min
Run in Place 1 min Knees to Chest 5-10
Spread and Close Feet 15 sec Run in Place 1 min

Day 1: Upper Body (Wednesday)
Overhead Throws w/ Med Ball 3×10
Catch & Throw 3×10
Side to Side w/ Med Ball 3×10
Explosion Pushups 3×12
8 Sprints 2 Buildups, 6 Full

Day 2: Lower Body (Saturday)
Vertical Jumps 3×10
Tuck Jumps 3×10
Jumps On Box 3×15
Jumps Over Box 3×15
Ladders 5 Different Sequences
Jump Rope 5 min Both, Single, Alternate

Important Notes to Remember:

-Prior to workout, go with more of a dynamic warmup with getting your blood flowing
-Post workout is more of a static stretching College Baseball Workout Program

Nutrition:

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Glutamine: According to Ronald Klatz, MD, President of the Academy of Anti-Aging Medicine in Chicago, “Glutamine promotes the assimilation of nutrients, regulates protein synthesis, stimulates growth-hormone production and enhances the immune system.”

Creatine: Creatine is a natural constituent of meat, mainly found in red meat. Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the “power” that drives muscular energetics.

Glucosamine & Chondroitin: Glucosamine is an aminomonosaccharide naturally occurring in the human body and is produced naturally in the body by chondrocytes in cartilage to help maintain and build healthy joint tissue. This can be very helpful late in the baseball season because all baseball players know how worn down our joints can get.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

ZMA: ZMA is a scientifically designed anabolic mineral formula. It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that has been clinically proven to significantly increase anabolic hormone levels and muscle strength in trained athletes.

Nutrition Plan:

Early Morning:
Water and Glutamine(5-10 grams)

Breakfast:
Cereal or Oatmeal
Cheese
Fruit(Banana, Apple)
Multivitamin

Mid Morning:
Protein Powder (20-30 grams)
Fruit (Banana, Apple)
Milk

Lunch:
Sandwich(Whole wheat, Turkey or beef)
Lettuce
Cheese
Milk

Mid Afternoon:
Granola Bar
Fruit(Blueberries or Rasberries)
Low fat yogurt
Milk
Orange Juice

Workout:
2 glasses of water

Post Workout:
Fruit
Protein(20-30 grams)
Milk
Cranberry Juice
Creatine(5 grams)

Dinner:
Chicken/Steak
Vegetable(corn, beans, broccoli)
Rice

Bedtime:
Glutamine (5-10 grams)
Water
ZMA

This nutritional plan is flexible, but is a basis for how much protein, carbs and fats you should maintain throughout the day. I hope this is a good workout and nutritional program for you. College Baseball Workout Program

Want to get fit and Gain Muscle?

Read more about College Baseball Workout Programand start Gaining Muscle Now!

TryLean Hybrid Muscle and Change your Figure Right now!

Basketball Hoops – Exercises That Improve Basketball Performance

It’s great to have a basketball hoop in your home, but its even better to be able play well on it. While practicing on the actual basketball court is important, you might want to think about stepping up your training to off the court as well. With a few of the right exercises, it can be really easy to improve your performance when playing on your basketball goal.

Squats – If you want to work your vertical leap for great performance on your basketball hoop, you are going to have to get your quadriceps nice and strong. The best way to make that happen is through doing squats, which just involves resting a barbell on your shoulders and moving from a standing position to a squatting position and back to standing again. Do at least three sets of ten to get a workout. To really get the benefit when playing with your basketball goal, make sure to move to the standing position in a quick, explosive movement to simulate a jump.

Wind Sprints – Basketball is a game about speed as much is it is about accuracy. If you have a clear break to the basketball hoop, you are going to have to sprint for it as quickly as you can in order to get a clean, unguarded shot. To do these, just pick on point of your basketball court, sprint to another, and then turn around and quickly run back to the initial point. This doesn’t just help your stamina and your speed, it also teaches you how to turn around very quickly, which is essential if there is a sudden change in ball possession.

Shoulder Press – If you ever watch an NBA game, something you will always notice is that all of those basketball players have very well developed shoulders.

Very strong deltoids are extremely important in order to make shots, especially three point shots. To do these take a barbell or two dumbbells held level with your head. Extend your arms up as far as they will go, and move back to the initial position. Another three sets of ten reps a few times a week should give you nice and strong delts in no time.

Explosive Push Ups – Those chest muscles are incredibly important for quick passes, and the push up is the classic way to work them. But you can fine-tune this exercise for basketball by making them more explosive. Instead of just pushing your body up, push up your entire body off of the ground in an explosive motion on each rep. The explosive motion will help train your chest muscle for powerful, accurate passes.

The more you know about basketball hoops, the more money you can save. Learn all the up to date info about the best basketball hoop deals at http://www.basketballhoopbuyingguide.com