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Top 5 Static stretching fables

Static stretching is the most performed form of stretching. For most people it is the only form of stretching they know and its simply synonymous with stretching. Static stretching is performed by all sorts of athletes, from those just starting to run after years of inactivity to the most elite athletes in almost all sports. It is often recommended by (personal) trainers and coaches for several reasons, all of which have been dis proven by scientific research. Or in other words are plain nonsense. This article will tell you which supposed effects are static stretching fables.

Fable 1: Static stretching increases muscle length

This is the primary and most logical reason most people perform static stretching. To increase range of motion. And static stretching is indeed effective in increasing the range of motion of a muscle. However these effects can be short lived (30 minutes) when not done regularly. After several weeks of static stretching range of motion can be increased for longer periods. The increase in range of motion is not caused by longer muscles or tendons however, but due to adaptations in the nervous system. These adaptations lead to you feeling less pain when stretching and allow the muscle to reach a greater length than before. The total length of a muscle and it’s tendons is not altered and only changes when the muscle is completely immobilized.

Conclusion: Static stretching helps improve range of motion because a muscle lets itself stretch to longer lengths but not because the muscle itself grows longer.

Fable 2: Static stretching improves performance

If even elite athletes perform static stretching before starting their workout or match it should be good right? Studies how otherwise however. Static stretching reduces maximum strength in the stretched muscles. Sprinters that performed static ankle stretches before a sprint took significantly longer to perform that sprint than when they performed a general warm up. In a rare long term study to the effects of static stretching on strength development it was concluded that static stretching performed before or during training inhibits strength increases. Since strength is an essential component in many sports activities static stretching decreases performance. Static stretching decreases running performance in running events and lastly, static stretching decreases the ability to maintain balance and stability in for example the ankle joint.

Conclusion: Static stretching performed before or during exercise does not improve performance but in fact decreases it and inhibits strength training progression. Only when range of motion is too impaired to perform movements does it aid performance, but one ask yourself if this is wise when range of motion is impaired.

Fable 3: Static stretching helps prevent injuries

 

Injury prevention is also one of the main reasons to perform stretching. While it is true that a limited range of motion may increase the risk of injury during sports. This does not necessarily mean that stretching before an athletic activity is a good idea. Much research has been done on the effects of static stretching before exercise and no significant effect on the injury rate was found. It can even be argued that since static stretching reduces explosive strength, joint stability and increases range of motion to an extent the brain is not familiar with (and hence can’t control movements as well as in your ‘original’ state), injury risk can even increase when exercising after performing static stretching.

Conclusion: Static stretching performed before exercise does not decrease risk of injury and might even increase it.

Fable 4: Static stretching can be used as an effective warm up

Static stretching impairs performance in endurance activities, strength development and power (sprinting) activities and in addition is not effective in reducing injury risk. From this you can already gather that it is not useful to perform it before activities in which you train strength, power, endurance and/or balance. Furthermore, since static stretching is passive and no active muscle contractions are made, blood flow to these muscles does not increase and therefore static stretching does nothing to warm up the muscles.

Conclusion: Static stretching as a warm up should generally be avoided. It does not warm up the muscles and decreases performance.

Fable 5: Static stretching helps prevent muscle soreness

Static stretching is also performed after a workout to prevent muscle soreness. Muscle soreness is quite a difficult phenomenon to study, however research does not indicate that static stretching decreases muscle soreness. A good warming up that actually warms up the muscles and gradually increasing exercise intensity when starting with a new exercise is far more effective to prevent or reduce the amount of muscle soreness.

Conclusion: Static stretching performed before during or after exercise does not help prevent or decrease muscle soreness.

What is static stretching good for?

Is it all bad to perform static stretching on a regular basis? No, as said before it can help achieve the range of motion that is necessary to perform everyday or sports activities. However static stretching should not be performed before or during a workout because it decreases strength, power and endurance performance and in addition decreases the ability to maintain balance and stabilize joints. Trainers and coaches alike should determine whether they should include static stretching in their training programs and if so, include a separate training session preferably on another day. When done separately from a regular workout, it can still be a useful method of increasing range of motion that can be useful for everyday activities and increasing sports performance. (But only when a decreased range of motion inhibits performance). Activities that focus on static stretching such as yoga or similar classes can be a good addition (with additional stress reducing benefits). However do not perform static stretching around more intensive workouts.
 

Article Source:http://fitness-science.org/top-5-static-stretching-fables/

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‘A Key Component To ANY Athletic Looking To Improve Their Performance!'

Metabolic Conditioning: How it works and why it’s effective by Aaron Porter

Metabolic Conditioning (MetCon) is a term that has been loosely used for some time now. Produced in the age of High Intensity Interval Training and CrossFit style workouts, it is easy to see why some athletes and exercise enthusiasts would be confused as to the difference between the three styles. The secret to understanding true Metabolic Conditioning and its benefits is found in the formatting of the workout itself. The format of each consists of little details in types of movements, rest intervals, and targeted energy systems that sets each apart from the rest.

For the purpose of this article we will focus solely on MetCon. MetCon is a set of conditioning exercises designed for the purpose of enhancing energy storage and delivery for any activity. Consider that MetCon brings circuit training to a higher level. The beauty of this style of training is that it is designed to provide a faster more efficient way to produce desired results without sacrificing any of the quality. The object of MetCon is to alter and manipulate specific variables that affect the body’s adaptation to exercise stimulus. These variables include intensity, exercise selection, sets, reps, rest intervals and time under tension. By simply changing one or two of the variables, one can target different metabolic pathways in order to prevent adaption and increase metabolic capacity.(2) Simply decreasing the rest intervals would increase the intensity of the movement. The fact of the matter is that Metabolic Conditioning is just that. It is targeting a specific metabolic pathway and increasing metabolic demand in order to quickly and efficiently increase energy expenditure and overall metabolic efficacy.

There are many benefits to MetCon training as with most training regimens, however there are a few specific benefits that are prevalent in metabolic training. First, MetCon gives an athlete the ability increase performance directly(1). If an athlete primarily uses the anaerobic glycolytic (intermediate) system then they are able to tailor a specific workout to meet the needs of the Phosphocreatine and the Anaerobic Glycolytic systems by decreasing rest intervals and integrating more power movements. This provides the ideal specificity and functional strength required to increase performance and excel on the field.

Another benefit of MetCon is that it does not have to interfere with your lifting schedule. Metabolic Conditioning is extremely straightforward. Many individuals equate a MetCon to a CrossFit WOD which is not the case. Especially in people knew to the MetCon world, there need be no 9-12 minute circuits. Depending on how advanced you are in a fitness sense should be the primary basis on how long your MetCon is. There is a “beat down” mentality that has been inherited by the HIIT and MetCon society in which soreness and extreme fatigue are a measure of workout quality. This should not be the case. Remember, specificity. If a MetCon only takes 3-4 minutes then what are you supposed to do to fill in the time? Lift and get stronger. Stronger makes things easier. The only real measure of a workout goes beyond today’s workout and into the question, “Am I making any progress?”.

Metabolic Conditioning should be a staple in every athletes training regimen and if done properly it opens a world of progress in a very short period of time.

Article Source: http://athleticlab.com/metabolic-conditioning-how-it-works-and-why-its-effective-by-aaron-porter/
Photo Source: http://athleticlab.com/wp-content/uploads/2015/03/

‘What Is Metabolic Conditioning, And How Can It Improve YOUR Athletic Performance?'
 

Three Ways Yoga Can Improve Athletic Performance

 

If you think yoga is just for hippies or flexi-bendy, prissy girls with hot yoga pants on, think again. Developing a consistent yoga practice can  help you get stronger and improve athletic performance. 

By integrating yoga into your routine, you learn to control your body and your mind. The mind-body control acquired can truly provide next-level results for athletes.

Here are three ways that yoga can improve athletic performance:

Increased Power and Strength: By increasing your flexibility you will also increase the range of motion. By improving your range of motion, an increased power output is obtained due to greater muscle recruitment and more efficient movements. 

Hello, Better Muscle Function Through Breath: The first rule of the physical yoga practice is you must breath. By fully breathing in each yoga posture a heightened level of presence is obtained in each pose. By getting in touch with your breath, you can more efficiently take in oxygen, release carbon dioxide which results in better muscle function. Oxygen is just as vital to muscles and strength as protein. Working with your breath can assist you in developing positive respiratory habits that strength and improve athletic  performance. 

Shortened Recovery Time: One of the less talked about benefits is yoga is the ability to shorten post-workout recovery time. A vigorous workout can leave athletes with  sore and energy-depleted muscles. With a few postures and some breath work yoga can help move energy through the body and relieve what could have otherwise been several days of muscle soreness.

 

 

Article Source: http://www.julieannthiry.com/#!Three-Ways-Yoga-Can-Improve-Athletic-Performance/cmbz/55099e870cf2393ebb2d30ff

Photo Source: http://www.robertharding.com

‘Awesome! Have You Tried Yoga Before? How Has It Helped YOU?'

 

Increase Speed - Improve Athletic Performance | Kinetic Bands

Plyometric Speed Training | Higher Jumps | Glute and Hip Strength

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4 Exercises to Increase Your Vertical Jump

 

Anyone who plays basketball, volleyball, or other sports that require vertical leaping is almost certainly interested in increasing the height of their vertical jump. After all, dunking, spiking, and general dominance in these sports depends heavily on how high off the ground you’re able to get. Many people attribute the ability to jump high to genetics, and while genetics can be partially responsible for gifted athletes who can seemingly fly through the air with little effort, every athlete can significantly increase their vertical “hops” through a proper workout routine.
A common myth in the fitness industry is that calf strength is the primary factor determining one’s jumping power, but this is not true. The vast majority of the power of a jump is generated in the thighs (hamstrings in particular) and hips (gluteus maximus in particular), thus creating a training regimen that focuses primarily on improving the strength of these muscle groups makes the most sense. Below, I’ve outlined my favorite 4 exercises that I use with my personal training clients (and myself) to help them achieve an increased vertical.

Top Vertical Jump Exercise #1: Squats

No doubt, to many people’s dismay, the squat reigns absolute king when it comes to jump development! Sorry guys and girls… it’s time to sack up, get under that barbell and push some heavy weight! The barbell squat targets a huge number of muscles and primarily focuses on the areas we’re mainly concerned with—the gluteals and hamstrings (along with the core for stability). It’s imperative that you use proper form when performing the squat, not only for safety reasons, but also because incorrect form can result in involuntary compensations, meaning you won’t actually be working the gluteals and hamstrings properly. Pushing through the heels, keeping your core tight, pushing the chest out and leading the movement by “sitting” the waist back before bending the knees will help ensure you’re getting the most out of this exercise.

Top Vertical Jump Exercise #2: Deadlifts

Are you starting to see a pattern here? Heavy-weighted, basic compound exercises should be the meat of your program if you’re looking for optimal results. After all, the physical equation for power (in this case, your vertical jump performance) = force (strength) x velocity (speed), so focusing on increasing the strength of the prime movers is 50% of the equation. Deadlifts, like squats, allow the trainee to move heavy weights and incorporate the use of the entire body’s musculature to perform. Again, proper form is imperative, so keeping the chest up, shoulders back, core tightened and originating the movement from the hips by bringing them forward before straightening the knees is going to ensure that you get the most out of this exercise.
As I stated earlier, power = strength x speed, so working on the speed of muscle contraction (also known as “rate of force production”) is critical to increasing your jumping power. The following plyometric exercises are extremely effective in this regard, due to the explosive timing of the movement, along with something called the stretch shortening cycle, which basically states that when stretched, our muscles can store energy similar to a spring, allowing our subsequent muscle contractions to have a greater force output than they would otherwise. By choosing exercises that center around this principle, we can actually train our muscles to optimize this increased force output. Thus, plyometrics not only increase the SPEED at which our muscles contract, but, when exercises are progressed steadily, will ALSO increase our STRENGTH in those movements, effectively addressing BOTH factors in the power equation.

Top Vertical Jump Exercise #3: Split Squat Jumps

Split squat jumps are great for targeting the leg musculature while simultaneously reaping the benefits of plyometric training. Like all training, form is important, meaning you will want to keep your torso upright (a common compensation is to lean forward as you bend your knees—this needs to be avoided), core tight and push through the front heel rather than the toes.

Top Vertical Jump Exercise #4: Depth Jumps

Depth jumps are probably my favorite exercise of all, but are listed last because they are an advanced movement that should only be performed once your squat, deadlift and split squat form has been perfected. Improper squatting form and unaddressed muscular imbalanced can cause you to injure yourself if you perform this exercise because it is very high impact. That being said, when performed with proper form and a gradual progression, this exercise is quite safe and extremely effective at increasing vertical jump height. To perform correctly, ensure that feet are pointed straight forward upon landing and that the knees follow the toes as they bend forward in preparation for the jump. Speed of contraction is crucial here—you want to jump as SOON as you can after the initial landing—the sooner you make the jump, the more benefit you will achieve from this exercise.
If you are looking to greatly increase your athletic ability in this regard, you will want to incorporate these exercises into your training program on a regular basis. After a couple of months of consistent training, you should see a big improvement in your vertical jumping capabilities. Remember, safe progression is key, so it’s important to increase the intensity of the exercises (via increased volume, adding resistance, increasing rate of force production, etc), but do so in a gradual, controlled fashion to avoid injury.

Visit for more info : http://www.ballingerathleticperformance.com/4-exercises-increase-vertical-jump/

Peak Performance Skills Help Athletes Win

5 Ways to Improve Athletic Performance

           5 Ways to Improve Athletic Performance

 

1.       1.  REST!

For Younger athletes, or young people in general, the importance of setting a time to rest and/or sleep is crucial to growth and development. Lack of sleep impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently.  Memory will also be affected as during sleep cycles, consolidation of memories takes place allowing for better memorization but if you are not sleeping enough, you won’t be able to remember certain events throughout the day.  As an athlete training, can improve athletic performance by solidifying muscle memory.  This usually takes place within the seventh hour of sleep.  According to Haley A. Davis and James B. Maas, Ph.D. and their new book, "Sleep To Win!, Sleep is food to the brain, sleep is fuel for exercise.”

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           2. GET UP!

Sleep is crucial to Athletes but when its time to get up and get going, GO!!!!!.  Those precious moments where the alarm has been triggered and your favorite ( or least favored) song plays loudly to start the day.  To often as young people, we take utilize that snooze button way to often believing that extra 5 – 10 minutes will make the difference.  STOP IT.  With the winter coming, the Sun rises earlier.  Wake up with the sun, as sunlight helps the body’s internal biological clock reset each day.  Waking up early allows for better preparation for the day, which gives you more time to cook breakfast, set your daily goals, and most importantly, anticipate issues.  Anticipating problems, whether it be running late to the bus or forgot your books at home.  Waking up at a strict time allows you to process this information and handle it effectively. 

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           3.  EAT SMART!

Going with getting up at the right time.  Eating is what fuels your body.  One of my coaches from college would always tell us, “ Food is Fuel, Water is Strength”.  Proper nutrition at the right times will allow your body to not only get through the day, but dominate it.  Breakfast is THE MOST IMPORTANT MEAL OF THE DAY.  It’s what starts your day off, make sure you start it off with the plentiful breakfast.  Since you’ll be getting up at the right time this should not be a problem.  Athletes should be eating anywhere between 5 – 6 times a day, because this will provide proper nutrition throughout the 10-12 hours you are active.  Take the 8 hours of school, add the 4 hours of practice.  With the amount of activity taking place in that time, continue to eat throughout the day will provide quality energy and also promote fat loss as well.  The more you eat, the more you burn, the less you eat, the less you burn, the more you store.

 

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           4.  LOOK GOOD, FEEL GOOD, PLAY GOOD. 

One of our Specialists is extremely keen on appearance.  As REVO Specialist, we prepare athletes for the grueling sport seasons through intense training complete with sled work, weight lifting, sprint work, and core movements and sometimes the work is based on athletic level you have now and the level we need you to be.  As an athlete, it is easier to comprehend and respect those words and drills by a trainer who can step right into class and compete with the best in that class.  “WE are what we sell.”  So not only do we need to take care of business off the turf, but on it as well.  You ever feel great after putting a suit or for a ladies a really nice dress?  Your appearance does incredible things for your self-confidence.  We are not saying buy the most expensive blazers and shoes to looks the brightest and shiniest.  As long as you can look in the mirror and say confidently, “This looks good”, then the rest will take care of itself.  Once your looking good, you’re feeling good about yourself.  If you’re feeling good, its only right that your performance will follow based on your mentality.  Positive thinking has amazing benefits to everybody and it could start right with you. 

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           5.  DON’T STOP WHEN YOUR TIRED, STOP WHEN YOU’RE FINISHED.

It’s the 4^th quarter, your given the ball at the 40 yard line, Time is running, this is the 35^th time you’ve gotten the ball in this game today and your exhausted.  Your feeling your calves start to cramp up, sweats beading off the tip of your nose, your eyes are down but the ball is in your hand.  Are you going to stop running?  NOOOOOOOOOOO WAYYYYYYYY.  It’s a beautiful thing with sports is that it does more than gain some players recognition and its just straight up fun.  It teaches life lessons too.  One of the most beneficial I’ve learned was to keep going.  Staying steady and staying consistent with your training, your eating habits, your sleeping habits, and daily living habits, will not only improve your athletic performance, but you as a person. 

 

 

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7 Ways Adaptogens Increase Athletic Performance

There is no doubt that today athletes put in tons of hard work into their sport. It's why they are faster and stronger than ever before. Major advancements in health, fitness, and pharmaceutical research have revolutionized sports in general. However, more and more athletes have to hit the treatment table. And worse, after retiring, athletes usually have to deal with an increased likelihood of physical issues in addition to living shorter lives than the average person. All of the advancements coming from health and fitness research cannot seem to counteract these nasty long-term effects of the high-intensity training.

However, there is a way for athletes toboost their performance while still sustaining good long-term health. It is through the use of adaptogenic substances. Here are 8 ways they can improve athletic performance:

1. Adaptogens do not cause a crash, unlike caffeine, so you last longer.
Most common pre-training energy drinks or supplements have stimulants, such as caffeine, which overload your nervous system. Caffeine and energy drinks do indeed give you energy however, it comes at the expense of overworking all of the organs in your body due to a unneceesary increase in adrenaline.
However, what goes up must come down. Since your organs are worked too hard, once the caffeine stimulation wears off your body needs to work at a much lower state than normal for a while before returning to normal. Hence, the crash.
Adaptogens actually increase your body's ability to adapt to those stresses by lowering the amounts of stress hormones produced during exercise. Adaptogens also work to increase your energy via several methods but, they do not overload your system like caffeine. Therefore, you have just as much physical capacity but, without the burn-off that allows you to last longer.

2. Adaptogens improve your recovery time after stress and therefore your body for its next go-around.
There are 2 reasons adaptogens improve your recovery time. First is because adaptogens do not overwork your body as mentioned in the first tip. However, the second reason is because adaptogens actually increase the rate of lactic acid breakdown. When muscles get tired, the reason is because lactic acid gets built up. The more lactic acid that gets built up, the more tired your muscles will become. Adaptogens speed up the process of breaking these down that way once you are done that heavy feeling you have in your legs is eradicated quickly.

3. Adaptogens can induce HGH production naturally to help build muscle and live longer.
Human Growth Hormone (HGH) is an essential hormone that allows the individual to sustain a larger physical overload without breaking down and becoming injured. This is why major pro athletes used to take it in the past. The ability to sustain that workload will build muscle and reduce body fat. Adaptogens increase HGH production by activating your pituitary gland to produce HGH.

Another great effect of boosted HGH production is the slowing down of aging as HGH is known to produce a more youthful appearance in people.

4. Adaptogens increase oxygen uptake.
Studies have actually shown adaptogens to increase oxygen uptake during athletic performance. Simply put, the more oxygen you inhale, the more you oxygen you can consume. Your energy is boosted and your endurance improves as well.

5. Adaptogens reduce the levels of stress hormones in your body during and after workouts or performance.
Stress hormones such as cortisol are produced during exercise as an extra avenue to build energy. The problem is that in athletes, the base levels of this hormone tend to stay high off the field. What is the effect? These high levels could lead to increased worries, unnecessary stress, and unnecessary risk taking. These stresses could have a bad carryover effect onto the field. Adaptogens decrease the amount of these stress hormones during performance in addition to reducing basal levels off the field. A lower basal reduction will lead to less stress off the field and in effect allowing you to be more mentally prepared for competition.

6. Adaptogens cleanse your organs leading to reduced injury risk.
Athletes at all levels are getting injured at higher rates. The root cause of which is probably over-training which over-time weakens the functioning of the organs. This has the effect of bringing a reduced amount of nutrients to the rest of the body and therefore increases the risk of injury, or re-injury. To offset this most athletes will take a "magic bullet" quick-fixing supplement however, most supplements come with debilitating long-term side effects by weakening your organs EVEN MORE. However, some of physical demands are so great, that even eating right cannot prevent all of the injuries from occurring.
Adaptogens clean out your vital organs and in effect clean your blood and bring healthy nutrients to your body therefore, providing a mechanism that PREVENTS injuries to occur in the first place, allowing the athlete to continue to train hard.

7. Adaptogens increase your mental performance.
We all know there is a mental component to all sports and being able to think on the go and be mentally alert is just as, if not more important, than the actual physical performance itself. As the legendary coach John Wooden said: "No building is better than its structural foundation, and no man (woman) is better than his (her) mental foundation." Studies have shown adaptogens to actually increase cognitive functioning, reflexes, motor skills, and your attention span. All are necessary to perform at your best.

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