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EXPLOSIVELYFIT STRENGTH AND POWER TRAINING INFORMATION FOR THE SERIOUS ATHLETE! Explosivelyfit focuses on the development of superior strength with the intent to help all drug free athletes reach their true strength potential. You will get stronger and more powerful using these strength training methods and tips. Several of these ebooks are now available for the iPhone, iPod Touch, Amazon Kindle, Sony Reader or Barnes & Noble Nook, or to other ereading devices. Strength tip: May is National Physical Fitness and Sports Month This is your month to change the way you live by doing something good for your mind and body every single day. Health tip: Six common sense strategies to help with your allergies Suggestion # 1. On windy days, the pollen is everywhere, so stay indoors as much as possible. This is especially important between the hours of 0500 and 1000 hours. During this time, the air is thoroughly saturated with pollen just waiting to get to you. Health tip: Stable and unstable surface bench pressing Research scientists in Norway examined the electromyographic activity of the muscles used in the bench press on both stable and unstable surfaces. They compared 6 repetition maximum loads on three different surfaces. One series on a bench press bench, another on a balance cushion and a third on a Swiss ball. Admittedly, the volunteer numbers were small, at only sixteen; however, the results showed that a more stable platform insured greater EMG activity, which relates to greater strength development. The EMG probes monitored the biceps brachii, deltoid anterior, erector spinae, oblique external, pectoralis major, and the rectus abdominus muscles. In relation to using the stable bench, this 6-repetition maximum was approximately 93% greater than when doing it on the balance cushion and approximately 92% greater than for the Swissball. In fact the contribution of the pectoralis major was approximately 90% using the balance cushion and only 81% using the Swissball, triceps activity was approximate 79% use the balance cushion and only 69% using the Swissball. The relationship to the balance cushion, the EMG activity of the pectoralis major, triceps, and erector spinae, when using the Swissball was 89% and 80% respectively. However, the activity of the rectus abdominus showed more involvement when using the Swissball when compared to both the cushion and stable bench. The researchers concluded that the stable bench produced a greater 6 repetition maximum than was achieved with either the cushion or the stability ball. Unless there is a specific medical reason to be doing bench presses on a cushion or stability ball you are going to get more out of it on a stable bench than a cushion or stability ball. If, however, you insist upon using unstable surfaces to bench on, the next best option is the cushion with the stability ball being used as a last resort. Health tip: Getting more fiber in your diet Dietary fiber is fiber that your body is unable to absorb or digest, it passes reasonably intact through your intestinal track and out of your body. Most fiber is either soluble meaning that it dissolves in water or insoluble meaning that it does not dissolve. Health tip: Avoid Breakfast Mistakes-WINForum You likely know breakfast is the most important meal of the day. Your athletes need fuel to perform in the classroom and in their sport. Encourage your athletes to eat breakfast but to avoid commons mistakes . Strength tip: Breakfast power by Glenn Cardwell Leaner Breakfast eaters are less likely to be chubby. And it doesn't matter if you are at primary school, university or calling the shots from head office. That might be all you need to know to reach for the cereal bowl. So, why are breakfasters likely to be leaner? You can probably take a good logical guess at that yourself. Breakfast eaters are more likely to be active and eat a decent diet for the rest of the day. No surprise there. If you are fit, you get more hungry and can't bypass breakfast. It may also be that eating soon after arising helps regulate your appetite control hormones, normalise your blood glucose levels and improve insulin sensitivity. There is some evidence that a long fast leads to higher levels of ghrelin, a hormone that may stimulate hunger and overeating. Health tip: Getting rid of your belly pouch Stop doing crunches, leg raises, and sit ups! There are several reasons to stop doing these exercises. The first and most important is they put an undue amount of stress on your lower back. According to Dr. Stuart McGill, world renown low back specialist, "sit ups (both straight leg and bent-knee are characterized by higher psoas activation, with consequent high low back compressive forces that exceed NIOSH (1) occupational standards." The second reason for not doing crunches and sit ups is they lengthen the transverse abdominus muscles at the same time they are strengthening the rectus abdominus muscle. Strength tip: Stretching Strength and flexibility training Stretching and strength training go hand in hand. Start your workout with a general full body warm up then move to a dynamic upper, mid or lower torso stretch and end up with your movement specific stretch. If you are unsure of how to make the most of your stretching exercises here is a handy twenty nine page booklet to look at and learn from. Stretching tips was written by my Australian stretching guide cohort, Brad Walker. Stretching a the end of your strength training session helps prepare your body for the next one. Click on Stretching tips and it will load up in an Adobe PDF. Keep training smart and strong, Danny M. O'Dell, M.A. CSCS*D
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