Cross Training
28
Are You Tough Enough?
Comments off · Posted by Danielle Vlahos in Cross Training, New Articles
When you think about athleticism, we think strength, endurance, power, and speed… What about the component of mental strength? Without mental toughness, stalling is inevitable, no matter how fast, strong, or conditioned. It’s not enough too be gifted, talented, or a skilled. It’s not enough to have heart, persistence, and dedication. You need to bring it all.
Making the Connection
The only way to build mental toughness is by earning it. There’s no easy way or short cut to achieving mental
toughness. Challenging your tolerance for mental anguish through high intensity workouts. Push your body to be aggressive and relentless. Being able to make the connection with your thoughts and letting your mind lead your body is the key factor in obtaining mental strength.
Daily Life
Mental toughness shouldn’t just stop when the gym doors close. Your mind can get you through the inconceivable. This process can be applied in your career, relationships, and diet. Life can be a challenging adventure, what may pain you today will make you stronger tomorrow, mentally stronger.
No tags
26
SkiErg Training for Runners
Comments off · Posted by Jason Zagami in Cross Training, New Articles, Running
The SkiErg is a great training tool for runners, where you can increase ones propulsion force without increasing their stroke rate or cadence. The Recovery Phase of the motion activates the posterior chain of the legs similarly to hill runs or track sprints. My athletes can simulate the stresses of hill sprint intervals or distance, without having to find hills of optimal grade and distance. The PM3 or PM4 is fantastic, allowing output to be measurable and repeatable.
Preventing Injury
A common cause of injuries in runners stems from compensating for strength imbalances. The SkiErg was intended as a Bilateral exercise, but can be modified by having the athlete stand one leg on a 4″ box. Using this single leg technique you can overcome asymmetrical strength differentials in the legs, decreasing the risk of injury, while increasing performance. Make sure to train each leg equally to balance out, I don’t recommend over training the weaker leg.
Injury Rehab
The SkiErg is a great tool for maintaining your fitness level through injury rehab. In some injury cases the athlete may not be able to run due to the impact forces, the SkiErg allows you to train without generating high impact forces. In the extreme cases where loading the legs isn’t possible due to injury, the SkiErg can be performed on a stool or plyo box (Arms only, or Arms and Waist), allowing you to complete your endurance training.
No tags
18
3 Ways to Stop Being a Failure
Comments off · Posted by Jason Zagami in Cross Training, New Articles, Running, Weight Loss
Life Didn’t Get in the Way, You Didn’t Stop It
We all came into this world the same way, no schedules, no deadlines, no responsibilities. As time goes on we find ways to fill every waking hour with things to do. Some activities are productive, and some are time wasters. There are things you can do to be more productive, but it really comes down to putting your workout first.
First Thing
If the first thing you do in the morning is workout, nothing can get in the way. When you first wake up go for a walk, do 100 squats, or make it to the gym. It really doesn’t matter what you do, as long as you do it.
5 Minutes
No matter how busy you are, you can find 5 minutes. 5 Minutes is the perfect amount of time for a workout. When you take that 5 minute break between things, look at the clock and stay moving for 5 minutes. If 5 is too much, then move for 2. Jumping Jacks, Climb Stairs, once again, it doesn’t matter what you do, just get moving.
Create a routine
The point of all this is to start a pattern. We are creatures of habit. Every morning I wake up and make a fruit smoothie. That’s part of my routine. Just get the wheels in motion, and everything else will fall into place.
If you don’t start today you never will
Start today, start right now. Stand up from your computer a move for the next 2 or 5 minutes. Your boss won’t even notice.
Photo: articlesweb.org
No tags
30
Supercharged Will Power
Comments off · Posted by Jason Zagami in Cross Training, New Articles, Weight Loss
The hardest part of getting started on a new fitness program is getting started on a new fitness program. The momentum of whatever you’ve been doing is so great that it’s usually too difficult to change your daily routines. Luckily there are some ways to trick yourself into making it easy.
Pieces
If you’re sitting on the coach at 6pm and you think about working out, just stand up. That’s it. Can you stand up? Ok, good. Next tell yourself to pack a gym bag. Walk over to the closet and put your sneaker, shorts, and shirt in a bag. The point is don’t think about the entire task of getting to the gym and working out, just focus on the next step. Open the front door. Step into the car.
By focusing on just the next step, you make it easy to do. Don’t focus on designing a fitness plan, you won’t ever follow. Just step on the treadmill and walk for 5 minutes. Tomorrow make it 10.
Punishment
If you told yourself that you would walk a mile tomorrow, and then you don’t forget about trying to make up for it the next day. If you couldn’t muster up the will power to walk a mile, how on earth will you do two the next day. Instead, the following day walk a half mile. If that doesn’t happen than a quarter. Cut it in half until it’s manageable. Maybe you walk for two minutes. then four the next day. Make it easier to start not harder.
Avoid Lazy Friends
People that are lazier than you will pull you down to their level. Talk to people that are already exercising. Ask them when they are going to the gym. The members of my gym that workout with a friend are twice as likely to reach their goals.
Photo: exfatgirl.com
No tags
2
The Greatest Infomercial That Never Was
No comments · Posted by Jason Zagami in Cross Training, New Articles, Weight Loss
It’s funny what sells on tv. The Ab Coster, the Gazelle, the Thigh Master, all useless weight loss gimmicks that sold millions. I know of one product that will never have an infomercial but should.
Cycle Trainer
This is a piece of equipment that turns a road bicycle into an indoor spin bike. It’s used by cyclists and triathletes in winter to train despite poor weather, but I see it as the perfect way to get a workout your living room. Wheel out your bike, turn on the TV, and presto instant Health Club.
Private Spinning Class
TV is a great spin class instructor, it gives you a few minutes of a show, followed by a few 30 second commercials. This is a great fitness program, ride at 65% of max effort during your show, then sprint every other commercial. Do this 2 or 3 times a week and you’ll burn 600 to 800 calories a week.
No tags