Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "Athlete"

Day 100 - My Top 10 Blogs

To be honest, I am quite proud of myself for reaching 100 straight days of blogging! I can honestly say that when I started out with this goal to write 365 blogs in a row, consecutively, I knew it was going to take some time and dedication, but didn't realize it would be this time-consuming.

Having said that, I feel as though I am in a good rhythm and routine now and am looking forward to at least 265 more days in a row!

Since 100 straight blogs is a bit of a milestone, I am going to do something a little different today. I am going to post my Top 10 Most Popular Blogs. Below, you will find a list of my Top 10 blogs, according to number of views recorded by blogger. These are not necessarily part of my 365 "Grow Younger Every Day" blogs, but my Top 10 none-the-less. This is a great opportunity for any new readers out there to see what all of the fuss has been about in the past.

I would like to thank those of you who have stuck with me and continue to read this blog. I have seen a pretty tremendous increase in readership over these past few months, and am hoping to continue that trend. So thanks!

Top 10:

10. March 26th, 2012 - Warrior Training

9. October 13th, 2011 - Calories

8. February 20th, 2012 - More Discussion into Morning vs. Evening Exercise

7. April 25th, 2012 - Think Like an Athlete

6. February 3rd, 2012 - My Thoughts on Crossfit

5. March 16th, 2012 - Mass Phase Progress - End of Phase 1

4. April 19th, 2012 - Warrior Training Revised

3. March 30th, 2012 - Mass Phase P90X Chest, Shoulders, and Triceps Modifications

2. February 15th, 2012 - Time to Move Some Weight

1. January 3rd, 2012 - Reader Question - Should I do Insanity if I'm a skinny guy and can't keep weight up?

Quote of the day:
"Never leave that till tomorrow which you can do today."
- Benjamin Franklin

Day 4 - Think Like an Athlete

Think like an athlete! Athletes don’t exercise and workout just for the sake of exercising, they train with a goal in mind. It helps them stay focused and determined on their success.

Too many 'Average Joes' allow their workout programs to become stale because of sheer monotony or lack of interest. This can lead to a lack of results. In order to look and perform like an athlete, you should have the mindset of one.

First of all, set goals for yourself based on a timeline. Whether it is to 'look good' for a special event, or to be at your physical peak by a specific date, goals should be structured on a specific timeline. Athletes, for example, aim to 'peak' in performance by the beginning of their sport's season, 'maintain' during the season, and then taper in intensity to recover in the off season.

Next, don't be afraid of taking a bit of time off. Now when I say take some time 'off', that does not mean that you should sit on your butt and do nothing all day - although you could - I just mean to take a step back every once in a while from the intensity of your regular workout regimen.

You can still stay active, healthy, and fit without the need to do heart-thumping cardio, or slinging weights around like it's your job. Go for hikes, play with your kids/dog in the park, try some seasonal sports (skating, skiing, swimming, etc.), you know, 'fun' stuff.

By taking a step back every once in a while, you not only give your body a chance to recover and repair, but you also allow your mind to re-focus on upcoming goals. This can be a tremendous tool to allow yourself to build up momentum for what's to come next. Also, because you are not working as hard to burn calories and punish your body, it can allow you some time to focus on other important factors to achieving your goals like perfecting your diet.

Sure, your calorie expenditure may not be as much as it is when you are working out hard, but that is fine, try eating less, and making every calorie count!

Once you feel you are refreshed and ready to get 'back to the grind', you can then begin to focus your thoughts on making the most out of every single workout you do. This is the time to focus on your periodized schedule and make the most gains to your health and fitness.

By thinking like an athlete, you will want to schedule times of less-intense exercise, times of 'maintenance' exercise, but then also focus on the times of intense exercise. Athletes know that that is the time to shine, and push yourself hard.

When it is time for you to push yourself, you want to be as mentally, and physically engaged for your workouts as possible. Create a mindset or goal-oriented atmosphere for yourself where you will strive to achieve and perform as hard as you possibly can. This is the time to win those mental battles where you do not allow your body to try and trick you into thinking that the pain is too much. This is the time to push yourself to your brink. That is where you get results!

Quote of the day:
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time."
~Thomas Edison

Photo - http://www.tommattesportsmarketing.com/Celebrity-Athlete-Marketing.html

Plyometric Safety Considerations

Whenever someone is exercising or performing physical activities, there are inherent dangers that accompany said activities. Plyometric exercise is no exception to this, and may even have more potential dangers involved, but usually only when certain guidelines are not followed. I have detailed some of these guidelines below and given some insight into each.

Pretraining Evaluation of the Athlete

Every individual that wishes to begin plyometric exercise should evaluate their current health and fitness status to determine if they are an appropriate candidate to follow such an intense training regimen.

Technique - Individuals should be not only physically mature, but mentally mature enough to be able to follow instructions to follow correct form and technique. For example, proper technique should be followed to maintain control of the body's center of gravity. A specific example of this would be the body's shoulders staying in line with the knees when performing jumping type exercises.

Strength - For lower body plyometrics, the NSCA recommends that an individual's 1RM squat should be at least 1.5 times their body weight in order to be strong enough to perform plyometric exercises. For upper body, the bench press 1RM should be at least the individual's body weight.

Speed - Again, for lower body plyometrics, the NSCA recommends that an individual be able to 5 reps of the squat with 60% body weight in 5 seconds or less. Upper body speed should be able to perform 5 bench press reps of 60% body weight in 5 seconds or less.

Balance - Plyometric exercises are not always done in a vertical plane, as some plyometric and agility exercises require lateral or horizontal displacements. An individual should have a good level of balance and spatial control over their body so that they reduce their risk for injury when exercising. An example of a balance test would be an individual balancing on one leg for 30 seconds without falling.

Physical Characteristics - Joint disorders, back disorders, or other disorders that affect an individual's ability to control their limbs in a controllable manner could increase the risk of injury. Not only that, but the NSCA recommends that individuals that are over 220 pounds may be at an increased risk of injury due to the immense stresses and strains placed on the body.

Equipment and Facilities

Going beyond the physical demands required for plyometric exercise, certain equipment as well as the area used should be of ideal conditions that are detailed below.

Landing Surface - As shock-absorbing as possible such as a grass field, suspended floor, or rubber mats are the best choices.

Training Area - This category is entirely dependent on the exercise being conducted. Bounding drills may require large horizontal spaces, whereas standing power jumps could be done in a small relative space.

Equipment - Boxes or platforms used for depth jumps, jumping on or off of, should have non-slip surfaces to prevent slipping and injury.

Proper Footwear - Cross training shoes are the best fit for plyometric exercises as they generally have more support for lateral movements of the feet and ankles.

Depth Jumps - This exercise in particular warrants its own category because a height of 48 inches (1.2m) is the recommended maximum height from the NSCA as jumping from a platform any higher than this could cause injury.

-Tyler Robbins