Lateral plyometric


Lateral plyometric jumps are advanced exercises that can be used to develop power and agility. The vast majority of athletes perform workouts and exercises that focus on forward motion, but it’s also important for athletes to include exercises that target powerful, and stable, lateral motion exercises as well.

If you play a sport that incorporates any sort of side-to-side movements, practicing these moves during training is crucial.

Lateral movements not only improve strength, stability and coordination, they also help reduce the risk of injuries by enhancing balance and proprioception through the whole body.

They improve overall hip, knee and ankle joint stability. Lateral drills also help build more balanced strength in the muscles of the lower body, including the hip abductors and adductors.

These lateral drills will improve sports performance, and reduce the risk for sports injuries, particularly for athletes who frequently, or abruptly, change direction, cut or pivot. Athletes who benefit the most from side-to-side agility drills are those who play field and court sports (soccer, basketball, football, rugby and tennis), as well as skiers, skaters, gymnasts, and even rock climbers.

Athletes need to maintain power, control and balance during fast side-to-side lateral motion and transitions.

In general, an athlete can generate power in two ways: (1) using his own body weight, or (2) pushing or throwing something heavy.

Plyometric movements are one of the easiest and most effective ways for athletes to generate and increase power. The lateral plyometric jump is one exercise that primarily uses an athlete’s body weight to generate power.

Before doing the lateral plyometric jumps, a good place for athletes to begin building lower body power is by doing simple agility drills (such as ladder drills and dot drills) then slowly build up to tuck jumps. Other good additions to the plyometric routine include: all-out sprints, stair running/bounding, and burpees.

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Farmers Carry Exercise


The muscles around your shoulders work hard when you are holding heavy weights. Your deltoid, or shoulder muscles, and your trapezius, or upper back muscles, contract to keep your shoulders stable. A heavy set of farmer’s walks can leave your upper back fatigued.

Walking while holding heavy weights will overload your leg muscles. The muscles doing the hard work are your gastrocnemius and soleus muscles — better known as your calves, quadriceps and hamstrings, respectively.

The weak link in farmer’s walks is your gripping muscles. A set of farmer’s walks usually ends when you can no longer hold the weight so farmer’s walks are often considered a forearm strengthening exercise. Your main gripping muscles are your flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus and flexor pollicis longus.

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The Truth about Squats

By definition, a full squat is just below parallel, where the hip joint is lower than the knee joint. At the bottom of the squat, if you were to put a marble on your thigh, it should roll down towards your hip — not your knee.

In actuality, most people perform half squats or quarter squats (referring to the range of motion) for various reasons. Some can’t due to mobility issues, while others simply resist because they claim squatting to full depth is “bad for your knees and back.”

Fortunately, we can look to science — specifically a recent study published in the journal Sports Medicine1 — for a definitive ruling on the squat depth debate.

Researchers essentially did a review of all current literature on knee and back health, as it pertains to squat depth at various loads. The researchers reviewed a total of 164 articles and found some very interesting data. Not only are full depth squats not dangerous, they actually cause less stress on your knee joint and spine. “When compared with half and quarter squats, in the deep squat [less] knee joint and spinal joint stress can be expected.”

“Not only are full depth squats not dangerous, they actually cause less stress on your knee joint and spine.”

Noted in Scientific Study —

Supportive tissue (ligaments and tendons) will adapt to increased loads, and concerns about degenerative changes in the knee are unfounded.

At the turning point of a half squat, there is more compressive stress on the knee and a smaller support surface for the quadriceps tendon (when compared with a full squat).

Full squats do not have any negative effect on the stability of knee ligaments.

The spine adapts to squat training by A) increasing bone mineral density, increasing tensile strength of ligaments, and C) strengthening back muscles — this contributes to a protective effect.

When half squatting, a significantly greater load is necessary to create the same training stimulus (when compared to the full squat) — this requires MORE compressive force on the back and knee to produce the same effect.

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Benefits of Rowing

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

* Low-impact (easy on the knees and ankles)
* High calorie burner (because it uses so many muscle groups)
* Great for joint health (joints move through a wide range of motion)
* Upper body (completes the stroke)
* Lower body (the legs initiate the drive)
* Works the back and abs too!
* Superb aerobic fitness (great for cardiovascular fitness)
* Relieves Stress (for overall health and well-being)

This is different from the rowing you may have done as a kid in a rowboat. The difference lies in the sliding seat. Your legs compress and extend with every stroke—in addition to the more obvious work being done by the back and arms.

Legs: You begin each stroke with your legs compressed and your shins vertical. You initiate the drive with the powerful muscles of your legs, and finish with your legs fully extended. Rowing promotes both strength and flexibility through this wide range of leg motion.

Arms: At the catch, your arms are outstretched; at the finish of the stroke, they have pulled the handle into your abdomen. As with the legs, this range of motion promotes both strength and flexibility.

Core: chest, back, abs: At the start of the stroke, the power of the legs is connected to the handle by means of the arms and the core muscles of the body. Then the back is more fully involved as it swings open through the middle of the stroke. Finally, the body is stabilized at the finish by the abdominal muscles.

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Leg Workout That Actually Works Your Legs


I use Overload in order to train my legs into big, solid, lean, functional legs.
This Leg Workout I designed was meant to help me build up my legs, for power, size and strength.
Here is my leg routine, I call it the 6-6-6 leg workout.
Its easy, simple to remember and it actually works!
6 sets, 6 reps, and 60 second recovery between sets.

6 sets Squats
6 sets Dead lifts
6 sets Standing Calve Raises

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How To Train For Soccer


Training the energy systems

(Aerobic system)
The aerobic energy system is the one you use when you engage in moderately intense exercise for over two minutes. It is responsible for what is commonly known as “stamina,” or how long you are able to sustain an activity.

For soccer, this is especially critical, as you frequently run back and forth across the field without any rest periods. To train this energy system efficiently, include two or three longer steady-state cardio sessions in your workout.

You will get the best results from running — either outdoors or on the treadmill. Maintain a moderate pace for 30 to 45 minutes.

(Anaerobic system)
The anaerobic system allows you to perform all the stop-and-go movements involved in soccer. Over the course of a game, you often need to run at an “all out” speed, then quickly recover so you can do it again.

To accomplish this, add one or two interval training sessions to your workout. Run as fast as you can for 30 to 60 seconds, followed by a period of light activity for one to two minutes. Repeat this process six to eight times.

By training this way, you will also increase your body’s ability to handle lactic acid, therefore reducing your chances of fatigue.

(Training for agility)

Agility training can be accomplished through a series of exercises that involve attaching a rope to a weight sled. Perform 8 to 12 reps of each exercise, for a total of two working sets.

(Bilateral drills)

For these exercises, tie a rope to each leg.

Bear Crawl: Get down on your hands and knees and pull the sled along the ground.

Forward Walk: A simple forward walk, focusing on snapping each leg through the movement.

High Knee: Similar to the forward walk, but raise your knee as you walk forward.

Lateral Slide: Walk laterally using a slow and controlled step.

(Unilateral drills)
For these exercises, tie a rope only to one leg at a time.

Forward Walk: Same as the bilateral exercise, but with only one leg.

Lateral Push Slide: Attach the sled to the lead leg, which you will then push over the other in a lateral direction.

X-Over: The same motion as the lateral push slide, but with the rope attached to the trail leg, which you cross over the lead leg.

Lateral Pull Slide: Attach the rope to the trail leg and take a large side step with the lead leg. Then, bring the trail leg to the lead leg without crossing over (use a wide step).

Backward Walk: Focusing on one leg at a time, perform a backward walk, staying low to the ground.

(Training for strength)

The final aspect you need to be concerned with is that of leg and core strength. Do traditional strength-training exercises to develop a strong and powerful lower body.

Complete four sets of six reps for each of the following exercises. Focus on pushing as much weight as you can and move the weight through the range of motion as fast as possible. This will help to develop not only leg strength, but also power.

Barbell Squat: Stand and rest a barbell on the back of your shoulders. Slowly squat down, keeping your knees in line with your toes.

Stiff-Legged Deadlift: Place a barbell on the floor. Stand with your feet shoulder-width apart and grasp either end of the barbell, keeping legs straight (but not locked or hyper-extended). Slowly rise to a standing position and lower once again.

Lunges: Hold a dumbbell in each hand and take a long step forward. Slowly lunge down, and then rise back up as fast as you can.

Hanging Knee Raise: Grasp an overhead bar and lift yourself off the ground. Then, raise your legs up to at least 90 using your abdominal muscles.

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You Don’t Need To Work Out Your Legs If You Jog Myth


It seems like when you walk through a gym these days, everyone is huddled around the free weights doing arms, while there is no one to be seen at the squat rack. Men often decide to forgo any leg training and just concentrate on their upper bodies. They figure that since they went for a run that morning or did some interval training on the bike the day before, they have already worked their legs enough.

The truth is that working your legs will indirectly help your upper body grow. Your leg muscles are incredibly large; when stimulated, they release a large amount of testosterone — the primary anabolic hormone responsible for muscle growth — throughout the body. Thus, you will benefit your upper body on days you don’t even work it out.

Also, having a strong lower body is the best basis for the rest of your training. Otherwise, it is like trying to build a house without a foundation — not very effective. So be sure you don’t pass up your leg training sessions any longer.

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Importance Of Building Your Legs


On an average day at your local gym, if you take a look around you will notice that the majority of lifters are working their upper bodies, and not doing leg workouts. The fact is, most people focus on building up their upper bodies whilst neglecting their lower half.

The main reason for this is that your leg muscles aren’t really “showy” and everyone would rather work on having a large chest, arms, and shoulders that everyone can notice. Come on, let’s be honest here, have you ever heard a girl ask a guy to flex his quads? Didn’t think so. Upper bodies always get the attention.

Sure, working your arms, shoulders, chest, back and so on is great. But while everyone is training their upper bodies hard, leg workouts are neglected, skipped, or are even non-existent in some lifter’s routines.

People come up with all sorts of reasons as to why they don’t train their legs properly. Excuses such as “squats are bad for my knees” or “I work my legs by running, cycling etc” are just that, excuses.

The mistake of avoiding hard leg training is costly, and there are two main reasons as to why. If you have a large and muscular upper body, and under-developed legs, you would look quite ridiculous. Think about it, huge pecs, bulging arms, cannonball shoulders, and a wide muscular back, sitting on top of toothpick legs. Now that’s funny-looking in anyone’s book.

The second reason to train your legs as hard as all your other muscles is even more important, yet less commonly known amongst lifters. Including hard and heavy leg workouts in your weight lifting routine will increase the size and strength of muscles all over your body. Yes that’s right, avoiding your legs will limit the amount of muscle you can build in your chest, back, shoulders and arms.

Don’t believe me? I’ll explain the truth to you.

Your muscles don’t just grow from specific exercises you do for a particular muscle. For example, your biceps don’t grow JUST from doing bicep related exercises such as bicep curls.

Your body builds muscle on another level too. When many different muscle groups are worked simultaneously, putting the majority of your body under intense stress, muscle growth occurs all over the body. Sort of like a spillover effect if you know what I mean.

How does your body do this? Because with this intense stress comes increased secretion of important muscle-building hormones such as testosterone and growth hormone. These hormones play a big part in determining how much muscle mass someone can physically gain.

And one of the best ways to increase the production of these hormones in your body is doing hard and heavy leg workouts week in and week out!

The particular leg exercises I’m talking about are of course Squats, which is perhaps the most important muscle-building exercise out of all, the leg press, lunges, deadlifts, and calf raises.

Have you noticed how stressful these leg exercises seem to be when done heavy? That’s because your legs contain the largest muscle groups on your entire body and allow you to train with very heavy weights.

The good thing about a killer leg workout is your body will produce more critical anabolic muscle-building hormones than usual, which means greater size and strength all over your body. Yes, working your legs affects your arms, chest, shoulders, and back muscles.

So if you don’t already do so, include a great leg workout in your weight training routine every week. If not for the large, strong and muscular legs you will develop, then do it for the overall gains you will experience in your upper body.

Just one more thing, don’t avoid Squats. They are such a great exercise for building mass all over your body, and can’t be replaced with any other exercise.

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Exercises for Great Looking Legs & Glutes


Several muscles make up the legs, but the four main muscles of the thighs are the quadriceps (quads, tops of thighs), bicep femoris (hamstrings, back of thighs), abductors (outer thighs) and adductors (inner thighs). The gastrocnemius and soleus muscles form the calf muscles. The buttocks’ largest muscle is the gluteus maximus (glutes). There’s no better way to shape these muscles than tried and true, basic exercises.


Most fitness experts and bodybuilders agree there is no better lower body exercise than squats. Squats work the quads, glutes and adductors.


Intense stress is placed on all the muscles of the thighs and glutes of the working leg. The length of the lunge determines contraction in the thigh and hip. With a longer lunge, more emphasis is on the glute muscle.


The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.

Calf Raises

Calf Raises work the muscles of the calves, one of the densest muscles in the body and the most difficult to develop. Although genetics play a strong role in calf size, calf raises can stimulate and encourage muscle growth and definition.

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