Life Updates 03.31.10

Hey Folks,

I know its been a while, well 2 things happened to cause this delay. First my sony vaio died which caused me to be computer less for a week which was not good therefore not only did I lose all my information and data that I was preparing for the last 2 years, but always i would not do anything computer wise due to my lost of microsoft office. But yeah I will try to update as much as I can, I am still mad that I lost everything but I will do my best to look forward and come back 2 times harder. Tai chee at its finest, but yeah. Till later

Best Exercises

Push-Up

(works the pectoralis, upper body)

Pushups are a terrific overall upper-body strengthening exercise that requires no equipment, and can be performed anywhere. They strengthen not only your chest, but your triceps, deltoids, biceps, back and abdominals as well. In fact, if you're short on time, two exercises that would give you the most "bang for your buck" are squats and pushups.

To perform the exercise, position your body with your hands on the floor, thumbs under chest, shoulders width apart. Knees should be approximately hip-width apart, and the body aligned strait from the head, to neck, to spine, to toes. Slowly lower your chest to the floor, then slowly raise back to starting position.

Why do I care about Plyos?

Q: Why do I care about plyometrics?

A: Because plyometrics is one of the best ways if not the best way to improve power. To justify this answer lets first look at what is power. Power is similar to strength except you are adding the time factor. Therefore the relation of strength and speed is what we are talking about when we talk about power. A person who can perform a specific resistance movement, such as jumping, bench press etc., the fastest would be said to have more power in that movement. So what we are looking at is not just the contraction of the muscle, but how fast will it contract. It has been shown that a muscle will contract the fastest when it has been loaded. This is why you should be able to jump higher if you crouch down then immediately jump up than if you started in the crouch. So if this is the best way to perform a powerful movement lets practice these movements. This practic e is called plyometrics and has been shown in study after study to decrease the time it takes for the muscles to contract, resulting in more power.

What are Plyometrics?

1) Q: What are plyometrics?

A: Plyometrics are any exercise where the muscle is contracted eccentricly then immediately, concentricly. In plain English, the muscle is stretched (i.e. loaded) before it is contracted. A good example is push-ups with a clap in-between each push-up. Your muscle (pectorals in this case) is elongated and loaded by the downward force of your body, then immediately you must contract the muscle to push yourself back up.

Life Updates 03/05/10

Life Updates 03-05-10

Hey there guys, back again for another life update and well today is a Saturday and it is nice as hell outside. 50 degrees for the next 4 days sounds real good. But yeah life been crazy, so busy, so fast, never a moment to catch my breathe. Well I guess I chose this lifestyle so I aint going to complain and enjoy the life I have now. Well I got 3 weeks of NPTI left and then boom its all over. What a journey, still remember the first day I was there and orientation. Man its crazy to think how far I have come. What a good feeling. This is what I try to tell people, start something now and you will be surprised at how much you will be able to gain in a year. This time last year I was still at Drexel, far from graduating and struggling to decide what to do with my career paths, but I took the initiative to build up my resume and each day add something to my life that I know will benefit me. And as I look back from a year ago I can say my hard work has payed off, so hard work does pay off you just have to put in the time and effort, nothing in life is given to you.

NPTI Study Guide

Shuffles

GLute Med/Min.

TFL

Abduction

Frontal

Crossovers Stepups

SLDL

Biceps Femoris, Semis (hammys)

Glute Max

Hip Extension

Sagg

Kettlebell swings, ABCS, Good Morning, Supine hip extension

Supine Jacknife

Biceps Femoris (Hammys)

Sartorius

Knee Flexion

Saggital

Falls, Prone lying leg curls

Standing Calf Raises

Gastrocenemuis and Soleus

?

Ankle Plantar Flexion

Saggital

Seated Calf Machine

Soleus

Gastrocemuis

Ankle Plantar Flexion

Saggital

Lunge at Hip

GLute Max

Hamstrings

Hip Extension

Saggital

Leg press at Knee

Guads

? Hamstrings

Knee Extension

Saggital