Athletes and coaches who are serious about achieving athletic superiority are continually looking for the latest exercise tool or training program that will make them faster, stronger or more agile. Likewise, those who are interested in being as physically fit as possible – and gym owners who are seeking to attract such people – often experiment with the latest training fads, everything from super calisthenics to dance classes from Colombia. Let’s focus on a training method that has been around a long time but is often misunderstood: plyometrics.The person who popularized plyometric training to improve sports performance was the late Yuri Verkhoshansky, a Russian exercise scientist and coach who specialized in the jumping events in track and field. Verkhoshansky’s first article about this training method was published in 1964, and his pioneering work in this field earned him the nickname “The Father of Plyometrics.”Let’s start with a basic description of plyometrics, or what could be referred to as classical plyometrics. The dynamic nature of plyometrics creates two effects: (1) a reflex increase in muscle tension and (2) the release of elastic energy stored in the muscles and tendons.A true plyometric activity is one that involves a rapid stretching of a muscle (eccentric phase) immediately followed by a rapid shortening of that muscle (concentric phase. The time between the eccentric and concentric contractions should be extremely short, no longer than .25 seconds. A longer time between contractions would allow the energy stored during the eccentric phase to dissipate, so it would not be available to assist the muscles during the concentric phase. For example, it’s estimated that a 4-second pause with the barbell on the chest eliminates nearly all this stored energy.One example of a lower-body plyometric exercise is a depth jump, which involves stepping off a platform (the height dependent upon the strength level of the individual) and immediately rebounding upward upon landing. An example of an upper-body plyometric exercise is the Marine Corps push-up, in which trainees clap their hands between repetitions.If your main goal is physical fitness, be aware that plyometrics has little benefit because it doesn’t have a significant effect on body composition. It will not create a strong metabolic response and will not effectively develop muscle mass. You could certainly make such exercises extremely challenging, such as by jumping on and off a sturdy box for 10 sets of 10 reps with a short rest interval, but such a protocol reduces the quality of the movement (i.e., slowing down the transition between the eccentric and concentric contractions) and therefore it will not be plyometric.In any activity you undertake to prepare for a sport, you have to consider the nature of the sport. For example, consider basketball players or figure skaters. At an elite level, these athletes train year-round and their joints undergo considerable stress. Adding plyometrics could push these athletes over the edge to injury. When young athletes are ready to perform plyometrics, they should be gradually introduced to each training cycle – and during the highest-intensity phases an athlete may only need to perform 20-40 depth jumps, twice a week, for maximum benefit. That’s a start. Also, this type of training needs to be performed year-round, alternating between preparatory and classical plyometrics.The key to effective plyometrics is good coaching. How do you find a coach who has a good grasp of plyometric training? Good bets are gymnastics and track coaches. Coaches who have not practiced plyometrics themselves may find it difficult to understand how to coach their trainees to perform the movements, monitor their performance and adjust it accordingly.Also, consider that athletes mature at different rates – in a class of 13-year-olds some may have the physical maturity of an 11-year-old and others may have the physical maturity of a 15-year-old. As such, a qualified coach needs to assess each child individually to determine if they are ready for plyometrics; this assessment should also take into account the child’s level of maturity, as plyometrics are high-stress exercises that require discipline to perform safely and effectively.Are plyometrics an effective method of physical fitness training? Simple answer: No. Are plyometrics an effective method of athletic training? Not-so-simple answer: They can be, for some athletes. Do the benefits associated with plyometrics outweigh the risks? For some athletes, but only if they have access to good coaching.
Stuck in a rut? Failing to make any more measurable gains in size and strength? Do not expect DIFFERENT results from doing the SAME things! If you have been training for several years, chances are your body has fully adapted to the workouts you have been throwing at it time and again. The human body is an ADAPTIVE MACHINE, and it prefers homeostasis. This simply means that your body will fight your efforts to add any more muscle to your frame with all it’s might. The body and it’s systems do not want change, so if you wish to get bigger, stronger, and leaner, you are going to have to FORCE change, and do so in a way that does NOT allow your body to ever FULLY adapt to the workload that you present to it. Enter POWER/REP RANGE/SHOCK, an intensive, cyclical program that will provide novel stimuli to your muscles each week, and will approach growth through several unique mechanisms. The following will provide a “template” for you to work with, but each individual can “tweak” the program slightly (exercises used, workout split, days per week training) to fit precisely to their needs. Just as long as the basic principles and premise is followed, you should be able to reap the full muscle building benefits of the program.
POWER: week 1
- Rack deadlift…3 x 3-6
- Bent row…3 x 4-6
- Weighted chin…2-3 x 4-6
- CG seated row…2-3 x 4-6
REP RANGE: week 2
- CG weighted chin…2 x 6-8
- WG T-Bar row…2 x 8-10
- Dumbell row…2 x 10-12
- Pullover…2 x 12-15
SHOCK: week 3
- Pullover/WG pulldown sut…1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row…1-2 x 8-10 each
- CG seated pully row dropset…1 x 6-8, drop, 6-8, drop, 6-8
POWER: week 1
- Barbell curl…2 x 4-6
- Preacher curl…2 x 4-6
- Hammer curl…1-2 x 4-6
- CG bench press…3 x 4-6
- Skull crush…2 x 4-6
- Single arm dumbell extension…1-2 x 4-6
REP RANGE: week 2
- Alternating dumbell curl…2 x 6-8
- Cable curl…2 x 8-10
- Concentration curl…1-2 x 10-12
- Weighted dip…3 x 6-8
- Pushdown…2 x 8-10
- Kickback…1-2 x 10-12
SHOCK: week 3
- EZ bar curl/CG chin sut…1 x 6-10 each
- Preacher curl/reverse curl sut…1 x 6-10 each
- Dropset cable single arm curl…1 x 6-10, drop 6-10
- Pushdown/CG bench press sut…1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension sut…1-2 x 6-10 each
- Dropset weighted bench dip…1 x 8-10, drop 8-10
POWER: week 1
- Dumbell bench press…3 x 4-6
- Incline press…3 x 4-6
- Weighted dips…2 x 4-6
REP RANGE: week 2
- Incline dumbell press…3 x 6-8
- Bench press…3 x 8-10
- Flye…2 x 10-12
SHOCK: week 3
- Sut…cable crossover/incline smith press…1-2 x 8-10 reps each
- Sut…incline flye/dips…1 x 8-10 reps each
- Dropset…machine bench press…1 x 8-10, drop 6-8, drop 6-8 optional
POWER: week 1
- Military press…2-3 x 4-6
- Upright row…2-3 x 4-6
- “Cheat” lateral…2 x 4-6
REP RANGE: week 2
- Single arm dumbell press…2 x 6-8
- Bent lateral…2-3 x 8-10
- Cable side lateral…2 x 10-12
SHOCK: week 3
- Seated side lateral/hammer machine press sut…1-2 x 8-10
- Severse pec deck/WG upright row sut…1-2 x 8-10
- Cable front raise dropset…1 x 6-8, drop 6-8, drop 6-8 optional
POWER: week 1
- Squats…3 x 4-6
- Leg press…3 x 4-6
- Single leg extension…2 x 4-6
- Lying leg curl…3 x 4-6
- Stiff deadlift…2-3 x 4-6
REP RANGE: week 2
- Leg extension…2 x 8-10
- Hack squat…3 x 10-12
- One legged leg press…3 x 12-15
- Lying leg curl…2 x 6-8
- Stiff deadlift…2 x 8-10
- Single leg curl or seated leg curl…1-2 x 10-12
SHOCK: week 3
- Sut: leg extension/front squat…1-2 x 8-10 each
- Sut: leg extension/sissy squat or leg press…1-2 x 8-10 each
- Dropset: lunge…1 x 8-10, drop, 8-10
- Sut: leg curl seated or lying/toes pointed hyperextension…1-2 x 8-10 each
- Dropset: single leg curl…1-2 x 8-10, drop, 8-10
I personally suggest that you do 3 full P/RR/S cycles before taking 1 full week off from the gym in order to recharge the nervous system and allow for some tendon, ligament, and joint repair. Within the confines of the workout, attempt to achieve greater levels of intensity with each passing cycle, and strive to keep the stimulus you present your muscles novel and dynamic. Force your body to “keep up” by getting bigger and stronger, without allowing it to fully adapt to what is going on. Good luck!
It still amazes me that parents won’t hesitate to get their young children (6-7 years old) involved in sports such as football, gymnastics, basketball and soccer, yet they feel that participating in a strength-training program is damaging to their children’s bone health and will stunt their growth. Nothing can be further from the truth.
The fact of the matter is that running, jumping and tackling can create loading on a child’s body which is up to ten times greater than most strength training exercises. In other words, the physical demands on a child’s body are far greater on the athletic field compared to the weightroom. Parents who don’t let their children participate in resistance training are actually increasing their children’s risk for injury on the athletic field.
There have even been position stands by such organizations as the American Orthopedic Society for Sports Medicine and the American Academy of Pediatrics suggesting that children can benefit from participation in a properly designed and supervised resistance training program. Position stands recommend that prepubescent children shouldn’t lift maximal weights; they should lift weights that can be lifted for at least six repetitions with proper form.
Strength training in this manner can be the most potent exercise stimulus for bone growth and development. In fact, research has shown that young weightlifters have greater bone densities than individuals who don’t lift. Thus, the positive benefits of resistance training for bone health, injury prevention and improved athletic performance are far greater than the risks.
Athletes achieve peak performance by training and eating a variety of foods.
Athletes gain most from the amount of carbohydrates stored in the body.
Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.
Exercise may increase the athlete’s need for protein.
Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.
Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.
Athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.
Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.
During exercise, the glycogen is converted back to glucose and is used for energy. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrate in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Extra carbohydrates will not help, any more than adding gas to a half-full tank will make the car go faster.
For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled. Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from a precompetition diet where 70 percent of the calories comes from carbohydrates.
According to the Olympic Training Center in Colorado Springs, endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Eating a high-carbohydrate diet constantly is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.
For continuous activities of three to four hours, make sure that glycogen stores in the muscles and liver are at a maximum. Consider taking carbohydrates during the event in the form of carbohydrate solutions. The current recommendation is a 6 to 8 percent glucose solution.
You can make an excellent home-brewed 7.6 percent sports drink with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3 teaspoon salt to each quart of water. Dissolve sugar and cool. The salt translates into a sodium concentration of 650 mg/liter. This small amount is good for marathon runners.
Electrolyte beverages can be used if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.
Table 1: Sample menu of a high carbohydrate diet.
Food item Calories Grams
8 ounces orange juice 120 28
1 cup oatmeal 132 23
1 medium banana 101 26
8 ounces low-fat milk 102 12
1 slice whole wheat toast 60 12
1 tablespoon jelly 57 15
2-ounce slice ham 104 0
1 ounce Swiss cheese 105 1
2 slices whole wheat bread 120 25
1 leaf lettuce 1 0
1 slice tomato 3 1
8 ounces apple juice 116 30
8 ounces skim milk 85 12
2 cookies 96 14
3 cups spaghetti 466 97
1 cup tomato sauce
with mushrooms 89
2 tablespoons Parmesan cheese 45 0
4 slices French bread 406 78
1 slice angel food cake 161 36
1/4 cup sliced strawberries 13 3
1/2 cup ice cream 133 16
16 ounces grape juice 330 83
6 fig cookies 386 81
TOTAL 3236 613
(75% of total calories)
Eating sugar or honey just before an event does not provide any extra energy for the event. It takes about 30 minutes for the sugar to enter the blood stream. This practice may also lead to dehydration. Water is needed to absorb the sugar into the cells. Furthermore, sugar eaten before an event may hinder performance because it triggers a surge of insulin. The insulin causes a sharp drop in blood sugar level in about 30 minutes. Competing when the blood sugar level is low leads to fatigue, nausea and dehydration.
A diet where 70 percent of calories comes from carbohydrates for three days prior to the event is sometimes helpful for endurance athletes. Water retention often is associated with carbohydrate loading. This may cause stiffness in the muscles and sluggishness early in the event. A three-day regimen minimizes this effect. The previously suggested seven days of deprivation/repletion is not recommended due to increased risks of coronary heart disease. In addition, electrocardiograph abnormalities may occur and training during the deprivation phase may be difficult.
Water is an important nutrient for the athlete. Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled liquids at frequent intervals during the event. Chilled fluids are absorbed faster and help lower body temperature.
Table 2: Recommendations for hydration.
Day before Drink fluids frequently
Pre-event meal 2-3 cups water
2 hours before 2-2 1/2 cups water
1/2 hour before 2 cups water
Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees) water
After event 2 cups fluid for each pound lost
Next day Drink fluids frequently (it may take 36 hours to rehydrate completely).
Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fuel depends on the event’s duration and the athlete’s condition. Trained athletes use fat for energy more quickly than untrained athletes. Consumption of fat should not fall below 15 percent of total energy intake because it may limit performance. Athletes who are under pressures to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this will hinder their performance.
Fat may contribute as much as 75 percent of the energy demand during prolonged aerobic work in the endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and athletes want to avoid the need to urinate during competition.
After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete’s need for protein, depending on the type and frequency of exercise. Extra protein consumed is stored as fat. In the fully grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that endurance athletes eat between 1.2-1.4 grams protein per kg of body weight per day; resistance and strength-trained athletes may need as much as 1.6-1.7 grams protein per kg of body weight. (A kilogram equals 2.2 pounds.)
Japanese researchers demonstrated that “sports anemia” may appear in the early stages of training with intakes of less than 1 gram/kg of body weight per day of high quality protein. To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the grams of protein recommended.
A varied diet will provide more than enough protein as caloric intake increases. Furthermore, Americans tend to eat more than the recommended amounts of protein. Excess protein can deprive the athlete of more efficient fuel and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein supplements are unnecessary and not recommended.
Vitamins and Minerals
Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from the fuel sources in the diet. However, plenty of these vitamins will be obtained from eating a variety of foods. Carbohydrate and protein foods are excellent sources of these vitamins. Furthermore, the B vitamins are water soluble and are not stored in the body, so toxicity if not an issue. Some female athletes may lack riboflavin, so ensuring adquate consumption of riboflavin-rich food is important, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium. The body stores excess fat-soluble vitamins A, D, E and K. Excessive amounts of fat-soluble vitamins may have toxic effects.
Minerals play an important role in performance. Heavy exercise affects the body’s supply of sodium, potassium, iron and calcium. Sweating during exercise increases the concentration of salt in the body. Consuming salt tablets after competition and workouts is not advised as this will remove water from your cells, causing weak muscles. Good sodium guidelines are to: 1) avoid excessive amounts of sodium in the diet and 2) beverages containing sodium after endurance events may be helpful.
Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.
Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Iron supplements may be prescribed by a physician if laboratory tests indicate an iron deficiency. Excess iron can cause constipation. To avoid this problem, eat fruits, vegetables, whole grain breads and cereals..
Calcium is an important nutrient for everyone as it is important in bone health and muscle function. Female athletes should have an adequate supply of calcium to avoid calcium loss from bones. Calcium loss may lead to osteoporosis later in life. Choosing low-fat dairy products, provide the best source of calcium.
The Pre-Game Meal
A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.
High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don’t consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.
Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals.
Take in adequate fluids during this pre-game time. Avoid caffeine (cola, coffee, tea) as it may lead to dehydration by increasing urine production.
Don’t ignore the psychological aspect of eating foods you enjoy and tolerate well before an event. However, choose wisely — bake meat instead of frying it, for example.
Some athletes may prefer a liquid pre-game meal, especially if the event begins within two or three hours. A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal.
The Post-Game Meal
Regardless of age, gender or sport, the post-game.competition meal recommendations are the same. Following a training session or competition, a small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:
Carbs you can drink that contain protein. There are several liquid smoothies and beverages on the market that provide high protein and carbohydrates for replenishment. One classic is chocolate milk.
If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would be better than not consuming any food.
Many athletes turn to protein/amino-acid supplementation in the form of powders or pills post-workout. These are unnecessary and have been linked to dehydration, hypercalciuria, weight gain, and stress on the kidney and liver. Furthermore, any athletes consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.
Maintain nutritional conditioning not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for an inadequate daily food intake in previous months or years.
Lifelong good nutrition habits must be emphasized. Combine good eating practices with a good training and conditioning program plus good genes, and a winning athlete can result!
Table 3: Two pre-event meal plans.
Pre-Event Meal Plan I, 2-3 hours prior
(approximately 500 calories)
Lean meat or protein equivalent 2 ounces
Fruit 1 serving (1/2 cup)
Bread or easily digestible carbohydrate 2 servings
Pre-Event Meal Plan II, 3 1/2 – 4 hours prior
(approximately 900 calories)
Cooked lean meat or protein equivalent 2 ounces
Fruit 1 serving (1/2 cup)
Pasta or baked potato 1 cup or 1 medium
Bread or carbohydrate substitute 2 servings
Low-fiber vegetable 1 serving (1/2 cup)
Fat spread 1 teaspoon
Dessert: Angel food cake or plain cookies 1 piece 2 cookies
MMA weight training requires a lot more thought and planning then many other forms of weight training. Bodybuilding is easy to track results simply by measuring your muscle growth or simply by visual tracking, such as before and after pictures. Strength training is even more straight forward as you can simply keep track of your progress in strength simply by tracking how much more you can lift in a given exercise.
MMA weight training, however, is a little bit more difficult to track in terms of whether or not your training program is effective or not. On top of that, mma fighters don’t have the simplicity of just focusing 100% of their effort on one particular skill, type of strength, or type of conditioning. Where strength training and power lifter’s main goal is simply to continuously increase the weight of just a few single lifts, mma weight training requires mma fighters to develop their strength, strength endurance, power, power endurance, muscular conditioning, cardiovascular conditioning, flexibility, balance, and individual martial arts skills, to name a few.
In order to properly create an efficient AND effective mma weight training program you’re going to have to take at least some of these physical attributes into account. When first starting off with a mma weight training program, unless you are already at a satisfactory level of strength, developing a strong base of strength in the major compound exercises should be your first goal.
Exercises like squats, deadlifts, bench presses, shoulder presses, pull-ups, dips, and bent-over rows should make up the majority of your exercises. Compound exercises should be your focus since you’ll want to develop your muscles to coordinate with each other in strength movements early, which will have a much better carry over for mma.
After you develop a base level of strength, you’ll want to begin adding power exercises in your mma weight training program, such as cleans, high-pulls, and push presses. A lot of the beginning in your mma weight training will look similar to that of a strength and power lifter. However, it doesn’t end or stop there.
In order for you to get into a true fighters shape, you’ll want to turn this newly developed strength and power into strength and power endurance. Unless you’re banking on your technique being so good that you plan on finishing your opponent in the first 30 seconds of a fight, strength and power alone will do you no good until you can continue to execute near maximum levels of strength and power again and again.
A great way to develop strength and power endurance is through adding power complexes in your mma weight training routine. An example of a power complex is performing a few reps of a heavy compound exercise followed immediately by a lighter body weight exercise performed explosively. By following these general guidelines in your mma weight training routine you will be well on your way to developing the strength, power, and conditioning you need to get in fighters shape.
Many athletes include plyometric exercises in their training programs and are well aware of the benefits. However, it is slightly less well known that the combination of traditional strength and plyometric exercises together (complex training) results in greater improvements in power and rate of force development.
Complex training, one of the most advanced forms of sports training, integrates strength training, plyometrics, and sport-specific movement. It consists of an intense strength exercise followed by a plyometric exercise.
Complex training activates and works the nervous system and fast twitch muscle fibers simultaneously. The strength exercise activates the fast twitch muscle fibers (responsible for explosive power). The plyometric movement stresses those muscle fibers that have been activated by the strength training movement. During this activated state, the muscles have a tremendous ability to adapt. This form of intense training can teach slow twitch muscle fibers to perform like fast twitch fibers.
To maintain a high level of intensity throughout the workout, use low repetitions (two to five), high recovery intervals between sets (three to five minutes) and at least 48 hours of rest between complex workouts.
I don’t feel comfortable getting flu shots and tend to get every little bug that passes through, so I’m already opening doors with my elbow, pressing elevator buttons with my knuckles, and washing my hands every chance I get. I’m also taking acidophilus and extra vitamin C, cutting back on coffee and sugar, and gargling with salt water. Call me a freak-o, but so far, so not felled by illness.
So I was excited to get the list below from a nutritionist on which foods can support us in the getting through flu season by improving digestion and enhancing immunity.
7 Flu-Fighting Foods
by ChicagoHealers.com practitioner Dr. Helen Lee
Keep your digestive system happy. When the digestive system is healthy it is able to breakdown and access nutrients from the foods you eat, it is better able to get rid of toxicity, and process “bad” bugs such as bacteria & viruses
• Ginger: The volatile oils in ginger warm the body, helping the body to sweat, break a fever and eliminate toxins. Ginger also stimulates mucous release. Ginger is also a metabolic enhancer and the warming also helps with nausea, is a great digestive aid, lung and chest decongesting, and a body cleansing herb. Add fresh ginger to your food or in tea, or eat alone. Ginger tea (especially combined with honey) helps too sooth the throat.
• Garlic: Garlic has allicin as an active ingredient giving it antiviral and antibacterial properties. Garlic cleans your liver (which cleans your blood) since your blood cycles through your liver every three minutes. So thereby stimulating the white blood cells and in turn boosting the immune system. An onion garlic syrup can help with mucous release.
• Honey: Honey acts as a natural antibiotic with antiseptic properties. There are vitamins such as B-complexes, C, D, E, minerals enzymes and propolis. The propolis in honey boosts the immune system, disables viruses and fights infections. Furthermore, pediatric studies have shown that honey is more effective than cough syrup because it coats the throat better. Locally grown honey is best for seasonal allergies, asthma and respiratory conditions because you are treating with the irritants that are common to your area. Take a tablespoon 4 times per day, taken straight or in tea.
• Cayenne: Cayenne pepper has a high vitamin C content making it a natural choice for a cold, as well as vitamin A, B, calcium and potassium. Cayenne also increases the circulation in the body. You may take in capsule form taking 2 – 40,000 heat units (950mg), or liquid 4 drops of the 200,000 heat units. Place a few drops in water and gargle with it every 15-30 minutes to make a sore throat disappear.
• Fermented Foods: Increase “good” bacteria such as acidophilus and bifidus which can be found yogurt or kefir.
• Leafy Greens: Eat dark leafy green vegetables like kale, swiss chard, and spinach provides vitamins B12, folic acid, potassium, vitamins A, C & K which supports a healthy immune system.
• Lemon: Keep your internal acid/alkaline chemistry balanced by squeezing a half lemon into a cup of hot water to break up congestion, stimulate digestion, and create an alkaline or healing pH chemistry in the body.
Circuit training is an efficient and challenging form of conditioning. It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination.
Its versatility has made it popular with the general public right through to elite athletes. For sports men and women, it can be used during the closed season and early pre-season to help develop a solid base of fitness and prepare the body for more stressful subsequent training.
A well-designed circuit can help to correct the imbalances that occur in any sport played to a high level. It can also be one of the best types of training for improving strength endurance – be it for a sport such as soccer or a classic endurance event like the triathlon.
If you haven’t quite reached “elite athlete” status yet, circuit training is superb for general fitness and caters for a wide variety of fitness levels. A great time saver, it can be a refreshing and fun change from the more monotonous types of exercise.
Circuit training in itself is not a form of exercise per se, but the way an exercise session is structured. Routines can be developed purely for strength development or for improving endurance or some combination of the two.
Circuit Training Workouts for All-Round Fitness Conventional circuit training workouts combine various exercise stations to develop both strength and stamina… Circuit training is popular amongst fitness enthusiasts for its challenging nature and individuals pushed for time find it can be a great way to develop a good all-round level of fitness in minimal time.Circuit training is also used by athletes to develop muscular endurance
I don’t know what that is for you my friends. And I don’t think any life coach or guru can give you some magical formula to figure it out.
More than giving you any awesome diet or training plan, it would be my greatest pleasure in the world to be able to provide that answer for you. Unfortunately, I can’t. I don’t think even the great Ray Lewis could beat it out of you.
Ultimately, you’re going to have to take some personal accountability, look at your life, look inside yourself, and come to your own conclusions.
As a matter of fact, part of finding your fighting spirit is realizing that you can’t always rely on someone else, or wait for a savior to solve all of your problems. You have to solve them for yourself.
What I can do is tell you what has motivated others over my career. Maybe that will give you some ideas.
For some, it really was about survival. They had a health problem they had to fix, and their life, or quality of life, was suddenly on the line.
For some, their sport was how they made their living, and food on the table was dependent upon victories.
For some, it was to give them a competitive edge in a career outside of sports. Working out and eating right gave them better energy, cognitive function, and focus behind the desk, allowing them to push harder than the competition, and ultimately crush it.
For some, it was about being picked on as kids, and if the world wasn’t going to give them respect, they were going to build themselves up and take it.
For some, it was just like what martial arts can be to others – a way to channel negative energy into positive, to learn lessons that translate to life, to find some kind of deeper meaning through physical challenges. Some used nunchucks; others used dumbbells. No matter, either served to fulfill their purpose.
For others, it was about getting to be a dick. By flexing their literal muscles in the gym and figurative muscles online, they take great pleasure in making themselves feel important, or making others feel bad about themselves. Although I don’t necessarily agree with that approach, whatever works, man.
But don’t let that hate fester in your heart like a bad, covered-wagon fart. It could become toxic and lead to your own undoing.
I can tell you some of the things I’m fighting for. I know you don’t really give a shit about me personally, but it’s just to give you ideas.
It’s because I think we’re all searching for the same three things in life: a passion, a sense of purpose, and peace of mind. We just go about it in different ways. It just so happens that I’ve been lucky enough to find all three in this game, and don’t think I could find it anywhere else.
I might not be able to tell you how to find your fight. But I can certainly tell you how you’ll know when you’ve found it.
There will be no more beginnings or getting back on track. There will be no defined ends as some 90-Day programs promise. There will only be putting one foot in front of the other, in the next step of a never-ending journey.
Days will run into months, months will run into years without ever having to start over. You’ll just keep moving forward.
You won’t complain of the struggles. You’ll embrace them, because you’ll know that your ability to push through is what will ultimately separate you from the rest of the pack.
There will be no more New Year’s resolutions, only daily ones. And sticking to them will not be an option. It will be a necessity.
You will not find excuses. You’ll find ways.
You’ll stop looking for short cuts and quick fixes, because you’ll know that a worthwhile mission lasts a lifetime.
You’ll stop training for gym or virtual high-fives, but rather for personal satisfaction and accomplishment.
You won’t have a sport or a hobby. You’ll have a way of life
All of a sudden those 20 different diet and training programs that didn’t work in the past, will all work.
I’m not saying it’s going to make the road any easier. Excellence is never easy – that’s the point. There will be ups and downs, adversity, and setbacks. There will be days where you will absolutely want to quit.
But when you know what you’re fighting for, you will find a way to persevere.
The path to success lies in the purpose, not the person. We’re all capable of great things.
Ordinary men that had a purpose have achieved great things. Extraordinarily gifted men with no mission have chronically underachieved. Society provides plenty of examples of both.