Archive for July, 2011

Grammy’s Golden Girls

Friday, July 29th, 2011

Women rocked — and ruled — at the 41st annual Grammy awards. Some of its most riveting live performances came from a kimono-clad Madonna, who opened the show, a very buff Sheryl Crow, a relaxed Alanis Morissette, a barely-covered Shania Twain and Lauryn Hill, who took home five awards for her eponymous solo album, including best album and best new artist. Other winners: Madonna claimed three of the mini-gramophone trophies for “Ray of Light” (her first-ever musical wins), the adorable Dixie Chicks, Celine Dion, Brandy and Monica. (more…)

My Approach to Strength and Conditioning for Basketball Post 2

Friday, July 22nd, 2011

Phases
Your training program must be broken into phases, as you never improve if you continually do the same things. This approach allows me the most options for program design throughout the entire basketball calendar year – off-season, pre-season and in-season. The individual needs of the player and player position (point guard, shooting guard, small forward, power forward, or center) determine program variables. These include:

Number of weeks to train for each training phase (fitness, hypertrophy, preparation, strength, power, and active recovery)
Number of days to train per week
Muscular areas to train (body parts)
Number of exercises and exercise order for each workout
Intensity of each workout (training loads, repetitions, sets, and rest periods).

I take all these parameters into consideration when I outline the yearly training plan, or mesocycle.

Flexibility
My flexibility programs incorporate two types of stretching techniques: proprioceptive neuromuscular facilitation (P-N-F) stretching and static stretching (stretch and hold technique) for all the major muscle groups of the body. In P-N-F stretching, you stretch the muscle to the point of tightness, perform an isometric (opposing muscle) contraction, then go back to stretching and holding to a new point of tightness. The athlete performs three or four minutes of continuous warm-up movements before a stretching routine to ensure that the temperature of the muscles and surrounding tissues is sufficient for proper stretching.
I can’t emphasize enough to you the importance of sustaining a proper diet and adequate fluid intake.

Diet and hydration
Lastly, I can’t emphasize enough to you the importance of sustaining a proper diet and adequate fluid intake. The philosophy I instill in our athletes is based upon deriving up to 55-60% of all calories from carbohydrates, 20-25% from fat, and 20-25% from protein. I have the players supplement foods on an individual basis according to nutrient deficiencies, body type, activity level, and food preference.

It’s also important to drink at least 8 servings of 8 ounces of water per day. I also make sure the players replenish any water weight lost after their workouts with 16 ounces of water for every pound lost. I weigh the players before and after practices to ensure adequate intake of fluids.

I’ve found that training for basketball is a year-round process. It’s very important for every athlete to maintain a certain fitness level throughout the entire year. There are times to train hard, times to allow for rest and recovery, and times to emphasize certain aspects of training. I look forward to sharing my methods for designing training programs for the entire year.

Reeling in information

Wednesday, July 20th, 2011

More and more, systems like Verbind’s are proving themselves with lasting value. After analyzing two years’ worth of Reel’s transaction data last spring, a five-plus-member Verbind team quickly developed behavior maps for Reel. Customer groups based on specific criteria allowed Reel to follow groups of similar customers. (more…)

My Approach to Strength and Conditioning for Basketball Post 1

Friday, July 15th, 2011

I would like to introduce you to my approach to strength and conditioning for basketball with an overview of my coaching philosophy. It’s a challenge and a pleasure to work with the professional athletes of the Orlando Magic basketball team, and I hope casual players and athletes in other sports can learn a lot to apply to their own program from hearing how the professionals train.
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I Would Like to Gain Weight

Friday, July 8th, 2011

Question:
I would like to gain weight. My metabolism rate is extremely high and I exercise a lot. Can you advise me? (more…)

Making Drive Time Work for You

Saturday, July 2nd, 2011

As many suburban women do, I spend a lot of time in my car, running errands and dropping kids off and picking them up. That could become a lot of dead time with no net reward. But I’ve got some strategies that really make it time you can use.

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Question of the Week

Friday, July 1st, 2011

Question: My sister is 20-years old. She is trying to get skinny and has been working out everyday. What is she supposed to eat and not eat every day? She weighs 128 pounds and she is five feet five inches tall. If you have any clue, please E-mail me back so I can help my sister. (more…)