Thursday, January 31, 2008
New website links added
Just had to post this quick. I have added two new links. If you think that heavy lifting and functional training is not for the female gender, check out the eric cressey site and watch the footage of his girlfriend doing some training. It's awesome!
Sunday, January 27, 2008
New Week
Nutrition - How to Get the Most from a Workout:
Athletes think hydration doesn't matter in the weight room. In fact, research shows that properly hydrated resistance-trained weight lifters can lift more than those who are dehydrated. Here's how to do it:
Remember fluids throughtout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, coolers, and cafeteria beverages as triggers for drinking throughout the day.
Hydrate 2 to 3 hours before training. Athletes should aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to lifting.
Drink during and after training. Sports drinks, like Gatorade, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without drinking.
Weightroom News: Wednesday and Friday of last week were great! More people showed up and the work they put in was fantastic. Friday, we were joined by 2 brave female East athletes who went through some of the workout (agility and weight pushes/sled pulls, before they had to get to their scheduled soccer workout. Hopefully they will spread the word and more will show up. This week we're going to be working on starts, jumping/landing, ladders, agility (Illinois & Nebrask drills), 10 yd accelerations, and the new "Prowler sleds". Looking forward to seeing how we handle the "Prowler".
New Website
Fantastic website added for all you familiar with some track and field events. Website www.sihunt.co.uk shows a bunch of youtube type short videos detailing how famous world record holders train and drills they go through to get these records. The one that depicts World Record High Jumper Stefan Holm jumping over some hurdles for practice is awesome! Just click on the link provided and go to the drills section to locate the videos. Also if you want to see some intense weight room lifting videos. just click on Joe DeFranco and go to his youtube section. You will see some very intense workouts that will open your eyes.
Until next time, It's Time to Rock and Roll!
Athletes think hydration doesn't matter in the weight room. In fact, research shows that properly hydrated resistance-trained weight lifters can lift more than those who are dehydrated. Here's how to do it:
Remember fluids throughtout the day. This may be as simple as grabbing a sports drink first thing in the morning, then using fountains, coolers, and cafeteria beverages as triggers for drinking throughout the day.
Hydrate 2 to 3 hours before training. Athletes should aim for at least 16 ounces (2 cups) of fluid at this time and an additional 8 ounces (1 cup) 10 to 20 minutes prior to lifting.
Drink during and after training. Sports drinks, like Gatorade, can help ward off dehydration and muscle cramps because they help replenish both fluid and electrolytes (i.e., sodium and potassium) lost in sweat without drinking.
Weightroom News: Wednesday and Friday of last week were great! More people showed up and the work they put in was fantastic. Friday, we were joined by 2 brave female East athletes who went through some of the workout (agility and weight pushes/sled pulls, before they had to get to their scheduled soccer workout. Hopefully they will spread the word and more will show up. This week we're going to be working on starts, jumping/landing, ladders, agility (Illinois & Nebrask drills), 10 yd accelerations, and the new "Prowler sleds". Looking forward to seeing how we handle the "Prowler".
New Website
Fantastic website added for all you familiar with some track and field events. Website www.sihunt.co.uk shows a bunch of youtube type short videos detailing how famous world record holders train and drills they go through to get these records. The one that depicts World Record High Jumper Stefan Holm jumping over some hurdles for practice is awesome! Just click on the link provided and go to the drills section to locate the videos. Also if you want to see some intense weight room lifting videos. just click on Joe DeFranco and go to his youtube section. You will see some very intense workouts that will open your eyes.
Until next time, It's Time to Rock and Roll!
Thursday, January 24, 2008
Nutrition Tip
Foods: Post -Workout Fuel (taken from Gatorade Sports Science Institute)
We all know that athletes burn up muscle energy stores during a workout. Their bodies' muscles lose the energy that's been stored for exercise. It's important that athletes:
Get energy back into the muscles within 30 minutes and again within 2 hours to help rebuild muscle energy stores for the next workout.
Have snacks like a carbohydrate / protein energy bar, chocolate milk, yougurt mixed with nuts, or a turkey or peanut butter sandwich handy to refuel fast.
Hence the reason that after our 6 - 7 am weightroom workout, Coach Schwanke has you drink chocolate milk and eat a protein bar. Way to go Coach!!
Ever wonder what you and LT ( San Diego Chargers RB) have in common?
Ladders - That's right! All the ladder drill work that you have been doing these past weeks is also part of LT's workout. Even the pro's have to work on their footwork skills. So keep on ickkyying, hop-skotching, buzz sawing along and feel a part of LT working with you as you proceed through that lon...ggg, lenggg...thy thing lying on the gym floor. : )
Looking forward to tomorrow's workout : )
Foods: Post -Workout Fuel (taken from Gatorade Sports Science Institute)
We all know that athletes burn up muscle energy stores during a workout. Their bodies' muscles lose the energy that's been stored for exercise. It's important that athletes:
Get energy back into the muscles within 30 minutes and again within 2 hours to help rebuild muscle energy stores for the next workout.
Have snacks like a carbohydrate / protein energy bar, chocolate milk, yougurt mixed with nuts, or a turkey or peanut butter sandwich handy to refuel fast.
Hence the reason that after our 6 - 7 am weightroom workout, Coach Schwanke has you drink chocolate milk and eat a protein bar. Way to go Coach!!
Ever wonder what you and LT ( San Diego Chargers RB) have in common?
Ladders - That's right! All the ladder drill work that you have been doing these past weeks is also part of LT's workout. Even the pro's have to work on their footwork skills. So keep on ickkyying, hop-skotching, buzz sawing along and feel a part of LT working with you as you proceed through that lon...ggg, lenggg...thy thing lying on the gym floor. : )
Looking forward to tomorrow's workout : )
Wednesday, January 23, 2008
New Drill for Fri. Jan 25 weightworkout
The agility drill for Friday, January 25 will be a fast feet, hip turn. Athletes will need to learn how to do a tapioca foot drill, drop step, accelerate to next cone and reverse direction again until thru the cones. You can view this drill by going to SparqTraining site and go to "Features". Under "Features" will be ten features and the drill is shown under the Jan. 23 "Drill of the Day". Oh, yeah, we will also be doing the push "45 lbs floor drill" and "Pull 150 lbs. drill", so come prepared. Looking for any input you might have about the workout.
Starting up!
Hey all you Appleton East Athletes wanting to improve your sports performance abilities! Take a look at this new blog spot for you to receive and react to information about weight training, nutrition ideas, plyometric training, agility, ladders, and just about anything else that will help you to improve in your quest to become a better athlete in whatever sport you participate in. Postings will be updated weekly and you will be able to comment on any of the information given out.
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