Big Mikes Blog http://www.bigmikes-blog.com Just another WordPress weblog Fri, 28 Nov 2008 14:25:00 +0000 http://wordpress.org/?v=2.6.2 en Improve Upper Body Strength With Inverted Rows http://www.bigmikes-blog.com/improve-upper-body-strength-with-inverted-rows/337/ http://www.bigmikes-blog.com/improve-upper-body-strength-with-inverted-rows/337/#comments Fri, 28 Nov 2008 14:25:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-1248643018337225830 Change up your exercise routine the next time you're in the gym by trying the inverted row. It is a good exercise for your back, shoulders and arms.



1. You can do this exercise on a Smith machine. Adjust the bar low to the ground, but not so low that you won't be able to fully extend your arms as you lower your body.

2. With your hands shoulder width apart and palms facing out, grab the bar from a lying position on the ground. Keep your heels on the floor. Keep your torso and legs straight throughout the exercise (brace your torso to keep your core tight). Also, keep your head in line with your torso.

3. Lift yourself up until the bar touches your chest. Lower yourself until your arms are at a 90 degree angle at the elbows. Repeat.

Note: To make this exercise more difficult, put a weighted plate on your chest.

Train hard and smart!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Sports Fitness Hut's Home Gym Training and Nutrition Special Holiday Package!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> Change up your exercise routine the next time you're in the gym by trying the inverted row. It is a good exercise for your back, shoulders and arms.



1. You can do this exercise on a Smith machine. Adjust the bar low to the ground, but not so low that you won't be able to fully extend your arms as you lower your body.

2. With your hands shoulder width apart and palms facing out, grab the bar from a lying position on the ground. Keep your heels on the floor. Keep your torso and legs straight throughout the exercise (brace your torso to keep your core tight). Also, keep your head in line with your torso.

3. Lift yourself up until the bar touches your chest. Lower yourself until your arms are at a 90 degree angle at the elbows. Repeat.

Note: To make this exercise more difficult, put a weighted plate on your chest.

Train hard and smart!

Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Sports Fitness Hut's Home Gym Training and Nutrition Special Holiday Package!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/improve-upper-body-strength-with-inverted-rows/337/feed/ Thanks From Sports Fitness Hut! http://www.bigmikes-blog.com/thanks-from-sports-fitness-hut/336/ http://www.bigmikes-blog.com/thanks-from-sports-fitness-hut/336/#comments Thu, 27 Nov 2008 23:17:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-8248785420061898210 Have a great Thanksgiving holiday with family and friends! Thanks for reading my blog and commenting on articles (both public and private)....all the best to you this holiday season!

Mark Dilworth, BA, PES, CPT
]]> Have a great Thanksgiving holiday with family and friends! Thanks for reading my blog and commenting on articles (both public and private)....all the best to you this holiday season!

Mark Dilworth, BA, PES, CPT
]]> http://www.bigmikes-blog.com/thanks-from-sports-fitness-hut/336/feed/ More Work For Your Hamstrings–Reverse Hamstring Curls http://www.bigmikes-blog.com/more-work-for-your-hamstrings-reverse-hamstring-curls/335/ http://www.bigmikes-blog.com/more-work-for-your-hamstrings-reverse-hamstring-curls/335/#comments Wed, 26 Nov 2008 06:34:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-5130092935516131946 Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

I regularly talk about strengthening and conditioning your hamstrings (and hips/glutes) because hamstring injuries are hard to recover from....just when you think "the hammy injury" is healed, you "tweak it" again! So, prevention of hamstring injuries is the best practice. As an athlete, you won't be very successful if you have "bad hamstrings." Read this post for more information on hamstring injuries.

Reverse Hamstring Curls is one of the best bodyweight hamstring exercises (glute/ham raises also).



1. Make sure your hamstrings are thoroughly warmed up before doing this exercise.

2. Start by securing the back of your feet/calves under a bench and bend your knees at a 90 degree angle. Your torso should be upright. Grab a weight bar or other secure stick and put one end on the floor about 4 feet in front of you (advanced versions of this exercise would be done without a stick or by holding a weighted plate against your chest).

3. Lean forward slowly using the bar or stick for support. Lower yourself to almost parallel to the floor.

4. Contract your glutes and flex your hamstrings to pull yourself back up to the starting position. Keep your torso straight and your head in line with your torso throughout the exercise. You want your hamstrings to do the work and not your arms.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see this holiday special:

Sports Fitness Hut's Home Gym Training and Nutrition Special Holiday Package!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

I regularly talk about strengthening and conditioning your hamstrings (and hips/glutes) because hamstring injuries are hard to recover from....just when you think "the hammy injury" is healed, you "tweak it" again! So, prevention of hamstring injuries is the best practice. As an athlete, you won't be very successful if you have "bad hamstrings." Read this post for more information on hamstring injuries.

Reverse Hamstring Curls is one of the best bodyweight hamstring exercises (glute/ham raises also).



1. Make sure your hamstrings are thoroughly warmed up before doing this exercise.

2. Start by securing the back of your feet/calves under a bench and bend your knees at a 90 degree angle. Your torso should be upright. Grab a weight bar or other secure stick and put one end on the floor about 4 feet in front of you (advanced versions of this exercise would be done without a stick or by holding a weighted plate against your chest).

3. Lean forward slowly using the bar or stick for support. Lower yourself to almost parallel to the floor.

4. Contract your glutes and flex your hamstrings to pull yourself back up to the starting position. Keep your torso straight and your head in line with your torso throughout the exercise. You want your hamstrings to do the work and not your arms.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see this holiday special:

Sports Fitness Hut's Home Gym Training and Nutrition Special Holiday Package!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/more-work-for-your-hamstrings-reverse-hamstring-curls/335/feed/ Improve Leg Power For Your Sport http://www.bigmikes-blog.com/improve-leg-power-for-your-sport/334/ http://www.bigmikes-blog.com/improve-leg-power-for-your-sport/334/#comments Tue, 25 Nov 2008 06:53:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-8460894213217452726 Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

I was watching NFL highlights on ESPN Sports Center last night and I saw a touchdown run by Adrian Peterson.....besides being fast, I saw something else during his run to paydirt---extreme explosion and acceleration in relation to the players trying to tackle him. They didn't have a chance once he exploded.



Every athlete can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.

Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).

How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

I was watching NFL highlights on ESPN Sports Center last night and I saw a touchdown run by Adrian Peterson.....besides being fast, I saw something else during his run to paydirt---extreme explosion and acceleration in relation to the players trying to tackle him. They didn't have a chance once he exploded.



Every athlete can improve leg power and explosion. Your height achieved in squat jumps and vertical jumps, and horizontal distance of long jumps will tell you how much leg power you have. These exercises also give a good indication of how much speed you have. Doing these exercises as full speed plyometric exercises will improve your leg power.

Quadriceps, hamstrings, hips, glutes and calves are targets for improvement if you want your vertical jump and long jump to improve. Squats, lunges, leg presses, step ups, hip abductors and calf raises are all good exercises to improve lower body strength. Also, the hang clean is a great exercise because you execute the exercise from the same position that you jump from (or the power position).

How much lower body strength do you need to develop optimum power? A male should be able to squat his body weight 8-10 times and a female should be able to squat about 75% of her body weight 8-10 times. If you are not able to squat, then you should be able to leg press about 1.5 times your body weight 8-10 times.

It doesn't help you to continually get stronger if power development is not there also. Power, or speed strength (how fast your muscles can produce force) is one of the best physical predictors of success in sports.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/improve-leg-power-for-your-sport/334/feed/ Zombie Runner Grand Opening! http://www.bigmikes-blog.com/zombie-runner-grand-opening/333/ http://www.bigmikes-blog.com/zombie-runner-grand-opening/333/#comments Mon, 24 Nov 2008 15:55:00 +0000 Scott Dunlap tag:blogger.com,1999:blog-8860166.post-232456773403234614 http://www.bigmikes-blog.com/zombie-runner-grand-opening/333/feed/ Blast The Body Fat, Become A Better Player http://www.bigmikes-blog.com/blast-the-body-fat-become-a-better-player/331/ http://www.bigmikes-blog.com/blast-the-body-fat-become-a-better-player/331/#comments Mon, 24 Nov 2008 06:34:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-6236624303236173008 Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine! Mark Dilworth, Performance Enhancement Specialist

Get used to seeing these 2 sentences! I am seeing too many "fat athletes" on every level of competition--from the professional ranks to the kid ranks! If you want to be your best at your sport(s), you need to control your body fat.

The best way to burn body fat is to increase lean mass (including muscle mass) through regular weight training (including power and bodyweight exercises). Body composition is the key to peak athletic performance. Stated another way, how much lean mass does your body have in relation to fat mass. One major athletic goal should always be to decrease fat mass to an acceptable level for your sport.

Have you ever seen an overfat athlete who was performing her or his sport at a high level. That same athlete would perform at an even higher level if her or his body fat was at an acceptable level for athletes. Acceptable levels of body fat for athletes are as follows: Women 14-20%, Men 6-13%. Some athletic positions, like a catcher in baseball, might require a little more body fat (like 10% instead of 8%). Whereas a swimmer would need less body fat. The point is this: if you are serious about your athletic performance, being overfat will not help you achieve your highest athletic potential.

Blast the body fat and become a better player!

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> Other things being equal, a muscular, powerful athlete will outperform a fat, slower athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine! Mark Dilworth, Performance Enhancement Specialist

Get used to seeing these 2 sentences! I am seeing too many "fat athletes" on every level of competition--from the professional ranks to the kid ranks! If you want to be your best at your sport(s), you need to control your body fat.

The best way to burn body fat is to increase lean mass (including muscle mass) through regular weight training (including power and bodyweight exercises). Body composition is the key to peak athletic performance. Stated another way, how much lean mass does your body have in relation to fat mass. One major athletic goal should always be to decrease fat mass to an acceptable level for your sport.

Have you ever seen an overfat athlete who was performing her or his sport at a high level. That same athlete would perform at an even higher level if her or his body fat was at an acceptable level for athletes. Acceptable levels of body fat for athletes are as follows: Women 14-20%, Men 6-13%. Some athletic positions, like a catcher in baseball, might require a little more body fat (like 10% instead of 8%). Whereas a swimmer would need less body fat. The point is this: if you are serious about your athletic performance, being overfat will not help you achieve your highest athletic potential.

Blast the body fat and become a better player!

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/blast-the-body-fat-become-a-better-player/331/feed/ Basketball Training: Medicine Ball Squat Jump-To-Pass http://www.bigmikes-blog.com/basketball-training-medicine-ball-squat-jump-to-pass/330/ http://www.bigmikes-blog.com/basketball-training-medicine-ball-squat-jump-to-pass/330/#comments Fri, 21 Nov 2008 06:51:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-7969401022067405447 I grew up in a town with a basketball dynasty (16 big-school state championships--Hobbs, NM)....One of the trademarks of those teams was that they could pass the ball with such precision and quickness....it was not uncommon for a player to get the rebound, make the outlet pass, two more passes and two points---the ball never touched the floor! The Hobbs Eagles are a run-and-gun offensive and full-court-press defensive team. I believe they still hold the national high school record for points averaged in a season---114.6 points per game (look it up)....

Any way, a good power exercise for basketball players is the medicine ball squat jump-to-pass. This exercise is done full speed.



1. Start in an athletic stance (feet slightly wider than shoulder width) with the medicine ball at your chest.

2. Squat and jump as high as you can, extending the medicine ball over your head (like getting a rebound off the backboard).

3. As soon as you land, pass the ball with explosion but under control. Land soft, knees slightly bent and shoulders slightly leaned forward. The knees should also be in line with the toes when landing. Risk of injury is greater when the knees "cave in" or rotate outward. Practice good jumping and landing techniques before doing this exercise at full speed.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> I grew up in a town with a basketball dynasty (16 big-school state championships--Hobbs, NM)....One of the trademarks of those teams was that they could pass the ball with such precision and quickness....it was not uncommon for a player to get the rebound, make the outlet pass, two more passes and two points---the ball never touched the floor! The Hobbs Eagles are a run-and-gun offensive and full-court-press defensive team. I believe they still hold the national high school record for points averaged in a season---114.6 points per game (look it up)....

Any way, a good power exercise for basketball players is the medicine ball squat jump-to-pass. This exercise is done full speed.



1. Start in an athletic stance (feet slightly wider than shoulder width) with the medicine ball at your chest.

2. Squat and jump as high as you can, extending the medicine ball over your head (like getting a rebound off the backboard).

3. As soon as you land, pass the ball with explosion but under control. Land soft, knees slightly bent and shoulders slightly leaned forward. The knees should also be in line with the toes when landing. Risk of injury is greater when the knees "cave in" or rotate outward. Practice good jumping and landing techniques before doing this exercise at full speed.

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package and Sport's Fitness Hut's Home Gym Medicine Ball Power Workouts!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/basketball-training-medicine-ball-squat-jump-to-pass/330/feed/ Great Escape at the Stinson Beach 50k http://www.bigmikes-blog.com/great-escape-at-the-stinson-beach-50k/328/ http://www.bigmikes-blog.com/great-escape-at-the-stinson-beach-50k/328/#comments Thu, 20 Nov 2008 15:32:00 +0000 Scott Dunlap tag:blogger.com,1999:blog-8860166.post-5760364963411583248 http://www.bigmikes-blog.com/great-escape-at-the-stinson-beach-50k/328/feed/ Full Body Exercise: Medicine Ball Front Chop http://www.bigmikes-blog.com/full-body-exercise-medicine-ball-front-chop/327/ http://www.bigmikes-blog.com/full-body-exercise-medicine-ball-front-chop/327/#comments Thu, 20 Nov 2008 06:30:00 +0000 My Fitness Hut tag:blogger.com,1999:blog-5784995990729068718.post-1010247166154717409 Change up your exercise routine with the medicine ball front chop....it is a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise.



Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).

--Stand with your feet slightly greater than shoulder width apart.

--Keep your arms straight but don't lock your elbows.

--Hold the medicine ball above your head.

--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)

--Reverse the movement and stand with the ball above your head. That's 1 repetition.

Try this exercise at home!

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> Change up your exercise routine with the medicine ball front chop....it is a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise.



Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).

--Stand with your feet slightly greater than shoulder width apart.

--Keep your arms straight but don't lock your elbows.

--Hold the medicine ball above your head.

--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)

--Reverse the movement and stand with the ball above your head. That's 1 repetition.

Try this exercise at home!

Train hard and smart!

Do you want to train like a champion? Check out my site, Your Fitness University, and see these specials:

Sports Fitness Hut's Home Gym Power Workout and Nutrition Package!

or

get the best value and become a Sports Fitness Hut Member and enjoy full benefits with access to workouts, exercises, sports nutrition planning and much more!

Need more sports training tips? Subscribe to my weekly Sports Performance Tips eNewsletter and get a FREE 4-week sports power workout and 2 Speed and Power training ebooks!

Follow me on Twitter and Facebook!

Share Sports Fitness Hut!
]]> http://www.bigmikes-blog.com/full-body-exercise-medicine-ball-front-chop/327/feed/ Forest Walks May Boost Immunity By 46% http://www.bigmikes-blog.com/forest-walks-may-boost-immunity-by-46/325/ http://www.bigmikes-blog.com/forest-walks-may-boost-immunity-by-46/325/#comments Wed, 19 Nov 2008 14:13:00 +0000 Scott Dunlap tag:blogger.com,1999:blog-8860166.post-952923340569630397 http://www.bigmikes-blog.com/forest-walks-may-boost-immunity-by-46/325/feed/