| |
ARTICLES
"Break the Training
Monotony"
Human beings are creatures of habit and this holds true to almost
everything we do, even when it comes to weight training. It is quite
common to see people train year round, performing the same workout
routines while frustrated with their lack of improvement in strength or
body composition. My first suggestion for those who are lacking progress
in the gym is to take some time off to allow for a certain level of
recovery. All too often, the avid weight lifter is overtraining in some
form or another. Rather than planning a week of recovery, they feel it
is necessary to train five out of the seven days of the week. Avoid this
common mistake by planning your workouts ahead of time, along with days
away from the gym. After your resting period, you can use these
techniques to break out of the monotonous routines of the past:
One of the best methods to increase core strength and balancing of power
in opposite limbs is the use of unilateral movements. Instead of
performing an exercise with both limbs at the same time, you separate
each side of the muscle group and execute the movement on one side and
then work the opposite side. Perform the movement of your choice in the
similar fashion as you would regularly, just be sure to make the
necessary adjustments so you can carry out the exercise with maximum
stability. Another important note: if your core strength is not at the
level it should be, these types of exercises require less poundage so
make sure you are using a lighter amount of weight when starting
unilateral movements.
Static holds and partials are another two techniques that can be
implemented to increase muscle size and strength. Static holds are
usually performed during last set of a movement. Rather than racking the
weight after the last repetition on the final set, the trainee will hold
the weight as long as possible in his strongest position until muscle
failure occurs. Partials are simply performing an exercise through a
short range of motion. Partials are similar to static holds in that they
are executed at the end of the work set and are usually performed in the
strongest position. Both of these techniques will increase the intensity
of the workout considerably and require a training partner or personal
trainer for safety purposes.
Lastly, the rotation of exercises for each muscle group should be
changed to prevent stagnancy. I recommend choosing three movements that
you find the most effective for the body part you are training and
rotate these movements for each and every workout. If you find yourself
no longer progressing in one particular movement, then drop the movement
and pick up a new exercise. This allows the trainee to keep track of his
or her progress while ensuring the necessary change in a workout routine
when the time is right. Using a rotation is extremely important but
don’t go overboard. If you are constantly changing your workout, it
becomes difficult to monitor your progress.
Back to Top
How to Avoid Common
Pitfalls During the Summer Off-Season
With the summer months ahead, athletes have the opportunity to
concentrate on various sports of their choice. How they utilize the
off-season can influence their success for the upcoming fall or spring
semester athletics. Not all athletes are created equal so off-season
weight training is a great tool for those to get ahead or catch up to
the more dominant players. In this article, we are going to cover how to
avoid some of the common pitfalls made during off-season training.
Have an organized approach to your training and set specific goals for
the summer months. Rather than spending countless hours in the gym day
in and day out, designate specific days for intense training and then
back off to allow for recovery. On average, a lifter can sustain a high
level of intensity for a 4 to 6 week period before over training takes
places and stagnancy sets in. With this in mind, I recommend a minimum
of 4 to 5 days off after the completion of an intense training block. On
the days away from the gym, focus more on eating and getting the
necessary sleep to facilitate muscle growth and recovery.
Poor nutrition runs rampant among adolescents and it is no surprise to
see how this affects their play on and off the field, not to mention
lack of muscle growth while training during the off-season. I am a firm
believer of using supplements, but as effective as they are, they cannot
replace food. Teenage athletes in particular tend to focus on the
latest, greatest supplements rather than concentrating on correct eating
and training. Eat consistently throughout the day, while emphasizing
your consumption of 1.5 grams of protein per pound of bodyweight.
Furthermore, make it a point to eat a minimum of 50 grams of protein and
equal amount of carbohydrates immediately after a training session.
Incorporate the correct type of conditioning to your training regimen so
that your level of endurance is developed for your particular sport. All
too often I see athletes run for miles while preparing for sports in
which require short bursts of sprinting. This approach to conditioning
is ineffective and causes unnecessary fatigue. At HCP, we use a Prosek
Lunge Breaker on the days off from the gym. This unique sled is an
excellent piece of equipment to develop length strength and stamina for
football players in particular.
These training techniques combined with proper nutrition will ensure
your success during the off season months of summer. I guarantee you
they will be extremely effective, especially in comparison to the other
athletes using a hit and miss approach. Feel free to contact me with
your results or if you have any questions about how to improve your
training program. Gareth@hcpbarbell.com
Back to Top |
|
|
 |
