Sunday, December 15, 2013

Killer Upper Arm Workout

Hi Everybody!

Here there is a very effective and challenging workout for your biceps and triceps.

Take a look.

You may ask:"What the hell  does 3NEG mean!?"
No Panic! I will show you.

3NEG means that once you have completed all the ten reps, you will perform three negative (or eccentric) repetitions straight away.
If you are pumping your biceps properly, you will not be able to lift the dumbbell after ten or elven reps; so, in order to perform the 3NEG, use the free arm to pull the weight to the chest.
The eccentric movement should last between three and six seconds.

Instead, SLOW means to perform the Push Down in a slow and controlled fashion. Both the concentric and eccentric movement should take two or three seconds. Moreover, make sure you lock your shoulders and elbows to focus the effort on the triceps; always engage your abs.
If you would like to make this exercise more challenging, after the concentric movement, rotate your wrist 90° out and squeeze your triceps hard for one second. I guarantee that it will burn! 

And finally last, but not the least, the STRIPPING(1). It simply means to drop the weight after completing ten repetitions and do other 10 reps straight away.
Push\pull + Drop + Push\pull = one series

When you are pumping iron, always remember to squeeze the muscles you are working!

The workout should take about one hour with warm-up and cool-down.
Try it and let me know how it went ;)

Enjoy it,

Wednesday, December 11, 2013

The 5-0-5 Agility Drill

Today I would like to talk about one of my favourite agility drill: the 5-0-5 acceleration test.

The idea of this drill is to found out  how fast an athlete can fully stop from max speed and sprint back again.
This drill can be used in those sports where agility is a "must", such as American football, basket, football etc etc.

Let's see how this drill works.
Our pinkish cubic athlete will sprint from a distance that allows him to reach sub max speed before the 5 meters mark; generally, 10 meters away is a good distance. So, he will run toward the stop line, stop in front of it, turn back, and sprint again to the starting point.
The time starts when the athlete pass the 5m mark for the first time and we will stop the clock when he pass the 5m mark for the second time.

One key point of this drill is the stop phase. When the athlete reaches the stop line, he does NOT perform a change of direction (one foot on the line and sprint back); instead, he places boot feet in front of the line and then sprint back. Basically, he has to perform an 180° spin.
Moreover, the athlete, on the way back, has to sprint toward the starting point and not decelerate after the 5m mark.

We can adjust the marks according to our needs. For instance, we can start the clock at 10m and stop it when the athlete reach the 10m mark again.

In order to have an accurate result, is better to perform this test three time, allowing the athlete to have enough rest between sets. Moreover, we can do a practice set before the drill begin.