The subject of training kids and teenage athletes is often contentious because there is quite a bit of mixed and inconclusive evidence. Some literature shows that certain types of strength training might harm the bone structure of a developing adolescent. This has been widely debunked over the years because it follows smart and sound training protocols.
In this article, I will illustrate the various training strategies that I pursue my adolescent athletes based on both knowledge and scientific literature. They are approaches that I have used effectively not only to improve efficiency in these developing people but also to avoid injury.
Here are the most important pointers and tips for training adolescent athletes and children.
I suggest starting with basic postural exercises as with most of my clients, single-leg stands, planks, bodyweight squats, bird dogs, and other easy exercises to improve proper body alignment. Kelly works with TAE says, The goal is to set the framework early on before resistance exercises or higher load / higher impact movements are added.
Generally, I make it a rule that I will not work with athletes under the age of 15 because of physical limitations or restrictions, but because of the mental aspect. The training that I make my athletes do, whether they are 12 or 70 years old, requires a very high degree of intellectual commitment and awareness because most of the activities we do require carefully performed eccentric isometric holds. John manager at TrumpLearning says, That's because the most powerful single training approach to learn proper technique and body mechanics is excentric isometries. The level of concentration needed to execute these correctly is, however, high.
Whether it's an adolescent athlete, intermediate, or highly experienced pro athlete or not, it focuses 80 percent of anything I do for my clients and athletes around the fundamentals. This is particularly true during the first six months of the training cycle. Before we try some more advanced variations that you see me posting daily, they must first get the right to execute these special variations by mastering the daylights with eccentric isometrics from the simple movement patterns. And then can we add more special updated models regularly, without completely changing the basics.
Many coaches and trainers, including the military boot camp, approach dealing with younger athletes or athletes in general. This unfortunately generates a negative perception surrounding the school. Thus reinforcing the concept of achieving maximum strength, concentration, and commitment per set is significant, we also want the athletes to look forward to their training as this will most likely ensure long-term performance and adherence to the training. Don't be afraid to let them have fun, especially between sets and during periods of rest.
The younger the athlete, the more pliable the nervous system is. Lucky, an expert from whom students approach assignment help melbourne says, If the aim is proper neuromuscular education and patterns of activation, a few simple activation exercises will go a long way to help them improve the right technique and coordinate between strength training sessions.
The adoption of pleasant eating habits is important not just for the athletic success of the growing adolescent but also for long-term health and wellness. Set the stage in life early by teaching basic, easy-to-follow, sound dietary principles. In addition, except for high-quality protein powders, protein bars, fish oil, and multivitamins, I do not recommend many sports supplements.
Visual learning methods and mental stimulation strategies have a significant effect on the developing mind of an adolescent athlete. In reality, one of the most successful coaching techniques there is capturing their shape during an exercise, and making them watch it as a means of additional guidance, as remarked by John, working with EduWorldUSA.
It can sound a little shallow and superficial, but it can go a long way to the coaching process to win a kid's respect by making a positive impact upon them. I'll show my athletes regularly a heavy collection of a particular activity so they can see visually what the correct form looks like with heavy loads. You will be shocked how successful something like this can be, sometimes being more impactful than hours of practice because you have now given their minds a lasting visual experience that they would seek to imitate from that point on.
Young athletes are remarkably in sync with the human body on condition that they are properly trained. Rather than watching them go through an exercise mindlessly, teach them why they perform the drill and the basic principles of how this training can translate to their athletic performance skills. When they understand why they're doing something they'll buy into the system more likely and enjoy the cycle. Throughout the rest of their athletic career, this would ultimately help them improve their preparation.
The Covid-19 Pandemic has changed the world. This is especially true for gyms all over the world. The Coronavirus can be transmitted through fluids. An infected person can sneeze or spit on a surface and spread the disease. This also goes for sweat, which makes gyms a hazard zone. Gyms can get cramped and people sweat a lot during workouts. This type of environment is a great breeding ground for the Coronavirus. And because of this many gyms have suffered great loss. In the past few months, a good number of gyms have closed down due to canceled memberships. However, as dire as things may seem, gyms can still survive and even thrive during the pandemic. You just need to follow the right precautions. Here are 7 Tips on how to prepare your gym for Covid-19.
First things first, there will be times where your gym has to close down temporarily. This can be a scary time for gym owners because you never know whether or not your clients will come back. They may feel that it is too dangerous to risk going to the gym. This is why you should make it your top priority to stay in contact with old clients and reassure them that your gym is 100% safe. Send regular emails that ensure clients that your gym is still up and running. You could also offer virtual gym classes such as taebo, pilates, martial arts, etc. This may seem challenging at first, but the continuity of your gyms depends on your client’s continued patronage.
As it was stated earlier, the main means of transmission for the virus is through infected fluids such as spit, phlegm, or sweat. Coronavirus can easily spread through hand-to-hand bacterial transmission. This is why you should install hand sanitizer stations on key areas around your gym. This will allow gym members to frequently sterilize their hands during workouts.
One of the challenges of providing hand sanitizers consistently is that there can be eventual shortages. This is why you need a steady supply of hand sanitizers. One way to do this is to make your own hand sanitizers. There is a myriad of high shear inline mixers for sale. These machines give you the ability to create your own hand sanitizers. Best of all you can customize your hand sanitizers according to your needs.
Aside from providing your gym members with hand sanitizers, it is also important that you sanitize your gym equipment as much as possible. Always have cleaning tools on hand. That way, once a gym member finishes using the gym equipment, he or she could wipe it clean.
Your staff should also be on hand to clean key areas throughout the gym. Areas such as showers, locker rooms, and the waiting area should be cleaned and sanitized frequently throughout the day. The same goes for yoga mats, boxing gloves, and other equipment where the user’s sweat can soak into the material.
This may seem excessive and tedious, but remember that the lives of your gym members are in your hands. Thus it is your job to make your establishment as safe as possible.
Aside from keeping tabs on your old clients, it is also important to actively look for new ones. This may be a difficult task, but it is hardly an impossible one. You just need to push a bit further. There are many ways you can reach out to new clients. You can send out weekly email blasts. You can tweet about your gym. Friends and other members can also post comments and ads through their Facebook accounts about your gym.
You can also offer great discounts and free sessions. While doing marketing, just remember that there will always be people who want to exercise, despite the situation. It is your job to seek them out and give them the best service possible.
One of the best ways to prevent a Coronavirus outbreak in your gym is to limit the number of gym users per day. By limiting the number of gym users, you are making your gym less crowded. Thus people will have more space to go about their workouts without having to get in each other’s way. This also makes it easier to clean and sanitize the equipment. This may have disgruntled some members who have to wait their turn. However, in this new normal, we all have to adapt.
The responsibility of staying safe does not only fall upon you. It is also the member’s responsibility to follow the rules and bring the right gear. Your members should bring their own face masks, lifting gloves, and towels. Lifting gloves will provide added protection and also allow members to work out more effectively. Face masks will provide protection to the face, in case other members accidentally sneeze or spit nearby.
These precautions are hard to maintain, and there may be a chance that you and your staff will get complacent in the long run. This is why, as early as day one you should instill a sense of vigilance in your staff and members. Constantly remind them of the rules. Don’t be afraid to give penalties to people who don’t follow them. The Coronavirus is an ever-present threat. It is your job to stay as vigilant as ever.
The gym business has been struggling these past few months. luckily, you are armed with the knowledge to turn things around. Now you can run your gym with efficiency and confidence.
Whether you are an athlete or a bodybuilder, one of the most necessary supplements you can have is a protein shake. A protein shake is a drink that contains protein powder and other supplements. They are specifically designed to build muscle and heal torn muscle fibers. They are the go-to drink for most gym-goers. But as great as they are, you can get tired of them if you drink them every single day, and if you have an active lifestyle you will have to drink them every day. This is why you need to tweak them a bit. Here are 6 fun ways you can improve your protein shakes.
Most gymgoers use plastic bottles for their protein shakes. This makes sense because plastic bottles are durable and can be stored easily. The only setback is that plastic bottles tend to have an annoying aftertaste. Especially when you add water to get that last bit of protein powder at the bottom. This is why you should change to glass bottles instead. Water and other beverages always taste better when drunk from a glass container.
There is no plasticky aftertaste, and it’s much easier to clean them because you can see the bottom. There are also no plastic crevices where the powder could get into. Glass bottles can be quite fragile though, so it is best that you get custom made glass bottles instead. Luckily companies such as RoetelI are masters at custom made bottles. Through Roetell, you can buy wholesale drinking glasses and bottles at a very reasonable price.
Protein shakes by themselves tend to be quite bland. Even with flavorings like chocolate or strawberries, protein shakes can still be boring. This is why you should spruce them up with fruits and chia seeds. The fruits will add a certain bite to your protein shakes. They will also infuse your protein shakes with vitamins and minerals contained in the fruits. You could also add some chia seeds to give your protein shakes more texture. Chia seeds can also give an added protein boost because they are extremely rich in protein. Some nutritionists even advise using chia seeds instead of eggs, because they have less cholesterol.
Although water is commonly used as a liquid for most protein shakes, it does not mean that it is the only liquid you can use. If you want your protein shakes to have more flavor, you can use dairy products instead. From a nutritional standpoint, it is better that you use almond milk for your protein shakes. It is full of protein and is more versatile because people who are lactose intolerant can drink it as well. It also has far fewer calories than cow's milk.
Protein shakes are health drinks, so most people frown on adding sugar to them. This is understandable because the body converts sugar very fast, and it has the potential to be converted to energy and fat, if not used right away. But you should remember that most people who drink protein shakes work out a lot. This means that the energy they get from sugar is used pretty quickly. So it is ok to add a bit of honey into your drinks. Just as long as it is in moderation.
You should avoid refined sugar because it has a very high glycemic index. It is better to use honey instead. Honey has less fructose than refined sugar. The body processes and absorbs it at a slower rate, so you will have more energy throughout your workouts and have fewer chances of getting a spike in your blood sugar. This makes it easier to digest, and won’t have any adverse effects on your blood sugar in the future. If you add honey to your protein shakes, it is important that you use only a little. Remember that honey still has sugar, so moderation is key.
Protein powder is predominantly made up of whey protein, which is the liquid that separates from milk during the cheesemaking process. It is concentrated protein and is great for helping your body recover after a workout. But if you only use whey protein in your shakes, it may cause a nutritional imbalance in the long run. This is why you should add some oats into your protein shakes. Oats are high in iron and fiber and can help supplement your workouts. The iron will help strengthen your body’s overall functions during your workouts. You’ll have a lot more energy and your immune system will be strengthened a great deal. The fiber will also make your digestive system more efficient and promote healthy bowel movements.
When you add oats into your protein shakes, you should just sprinkle a little bit. If you add too many oats into your shake, it may end up as an oatmeal instead of a shake. It is better if you use a blender because the oats may be more difficult to drink if they are still whole.
Aside from oats, nuts are also a great supplement to protein shakes. They are nutritionally dense, and contain healthy fats that provide energy throughout the workout. They also have a great deal of protein, and can help boost your daily protein intake. Certain nuts like macadamia, almonds, and pistachios are ideal because they have a high-fat content, and have vitamins and minerals that can reduce the risk of chronic diseases and heart disease.
Protein shakes are a necessity in all our workouts. They ensure muscle building and repair and can enhance our overall health. So it makes sense that you make them as enjoyable as possible. With these tips, you’ll be able to make the best protein shakes possible.
The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:
“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”
What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]
In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure.
When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]
The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. 
Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus.  This aids your mental clarity, memory, and energy levels.
Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]
Consider the following:
Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. 
And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. 
While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]
That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.
In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]
The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]
These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]
Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.
For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die.  Plus, various studies show the keto diet helps fight brain cancer. [28-29]
Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.
By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease.
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So, if you want to enhance your health and figure while eating tasty meals you'll look forward to, click here to get your custom keto meal plan.
Published: May 26th 2020
Take a look at the shape of your spine -- notice the curves -- and see that your neck ("cervical spine") and low back ("lumbar spine") have the same shaped-curve; but, your mid-back ("thoracic spine") has the opposite curve:
This means when you move a segment in the lower spine, the mid-back compensates with an equal and opposite movement, forcing your cervical spine to imitate your lower spine. Basically, if one segment rotates in your lower spine (i.e. L3), it's a good bet the same segment (i.e. C3) in your neck has rotated, as well.
Most people miss this. They don't realize they are causing small rotations and mal-alignments in their necks by sitting with improper posture, working on a computer all day, texting or emailing friends from a smartphone, or putting the phone to their ears while having a conversation.
Yet, it's these neck imbalances that often make someone susceptible to a back injury to begin with... or slow to heal. It's always a good rule to consider checking out your neck if you have low back pain.
More often than not, if you haven't had success with other therapies, look for what others may have missed...
Make simple adjustments to your work habits, talking on the phone, and the strain you place on your neck to improve function. I suspect you'll be surprised by how much your neck and mid-back affect your low back, as so many others have been...
If you take the time to improve the health of your entire spine -- instead of just your back -- you'll notice improved flexibility all over your body, less or no back pain, and more energy.
If you think you might be placing strain on your neck, tipping your chin up, rounding your shoulders, or spending a lot of time on a computer, I'd highly encourage you to check this out:
Published: May 25th 2020
For a long time we’ve known about the twin problems of texting and using a computer.
But no-one realized just how far the damage could go.
Regardless of how much you hit the gym, how well you eat or how much you look after your body, hours spent sitting at a desk with your neck craned over a keyboard or constantly arching your head down to look at your smartphone eats away at your health in ways you could never predict.
Every minute you spend in these positions contributes to even more long-term pain and damage to your body.
Now that you know you can do something about it.
You’ve probably tried a number of exercises before and found yourself wasting hours of your time stretching only to find that it only provide minimal effect.
There are several specific movements beyond simple static stretching that you can use to correct Ugly Forward Head Posture or text neck as it's called.
Take a look at the pictures below. Which do you think is the best stretch?
Take a guess above and check if you are correct.
Plus, on the next page, you will discover the 3 ways that texting is killing your physical and emotional health.
Were you able to guess right?
Answer. All three exercises are included in Injury Specialists Rick Kaselj's "sequential flow" that help unravel the neck muscles in order to instantly improve head posture for greater strength, better health & energy....in less than 15-minutes per day.
Published: May 20th 2020
Think bodyweight exercises are for wimps?
There’s a ton of misinformation about bodyweight training, so let’s bust three of the biggest myths around this kind of training:
Bodyweight exercises done properly hurt. They’re brutal.
Don’t believe me? Ask yourself, why do the military and Special Forces rely on bodyweight conditioning to knock recruits into shape?
Just think about it.
In real life combat situations muscles aren’t isolated… you use your whole body to run, duck, cover and get yourself into life-saving, combat-ready positions.
At the heart of military-style conditioning is the need for a high strength-to-weight ratio. This is developed through mastering the core bodyweight moves, including squats, pull-ups and push-ups.
Going back to basics isn’t a step backwards.
It’s proof you’re a master at full-body conditioning.
Just because you’re not lugging weights around the gym doesn’t mean you’re not tough.
The reason there’s a perception that you can’t pack on muscle through bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength.
As long as there is tension on the muscle you can grow. Your muscle does not know if the resistance is an external weight or your own body.
Oh, and did I mention that it can be really tough.
Go on Youtube and you’ll find a ton of “supermen” showing off their bodyweight moves. Yes, these look impressive but don’t be fooled.
You don’t need to focus on super-advanced complex moves to chisel a strong foundation of functional strength.
You just need to do the right moves with the correct form with the right progressions.
Every bodyweight master started from the same point: working on the foundational moves which make up 90% of the strength types.
Only by focusing on the core moves which target each of the Four Strength Types will you really develop powerful “true strength”.
And the good news is these are simple and easy to master, as long as you choose the right training like the workout on the next page.
Published: May 19th 2020
Take a big lunge step forward and try to open up that hip and open up that back hip. You go at a comfortable level that you can.
You can see how Donnalee started stepping forward and then she tried to straighten up. She is really working on opening up that back hip. When you do this, start off with 20 seconds hold, twice on each side. You are going to alternate it back and forth.
Donnalee has her left leg out front and rotated it to the middle. She’s working on trying to straighten out that back leg. She’s opening up the front hip and the back hip as well.
Just like the other stretch, we are looking at holding it for 20 seconds and doing it twice on each side. You should be feeling a light stretch. It shouldn’t be painful or extremely uncomfortable. The first time you will do this exercise, it might be a little bit awkward but as you go through it and see how it feels, it will become easier to do.
You sit down, bring the bottoms of your feet together and then open up your knees so you can actively try to bring the knees to the ground. You are trying to open up those hips and you will feel the stretch in your hip area. Hold it for 20 seconds, twice on each side.
Give those three stretches a go and see how your hips feel when you are opening and loosening them up. These will help you with your muscle imbalances, your posture and it prevents aches and pains in your hip, back and knee area.
Published: May 14th 2020
Now, let me explain what anterior pelvic tilt is.
It's when your pelvis ends up tilting forward or anterior which changes the position of your pelvis, hip and lower back. With that change in the position of your pelvis, you have more stress on your hip, back and knee which increases the risk of injury and pain. Plus, when you change the curve in your lower back, it increases the risk of back pain.
3 Best Stretches to Help Fix Anterior Pelvic Tilt
I wanted to go through 3 stretches that you can do to help fix that anterior tilt.
I will get Orsy to move down to the mat and move into a 90 - 90 position.
Front leg is at 90 degrees, the back leg is at 90 and you tightening up your abdominal area. Then, move your hips forward and look for a stretch in front of the hip.
90/90 Hip Flexor Stretch
You will feel the stretch in the front of your hip and the thigh. You are looking for a light stretch. You are not trying to rip the muscle apart. Hold that for about 20 to 30 seconds going twice on each side alternating.
Orsy is lying on her side bringing the heel towards the seat. Then bringing that thigh back a little bit in order to intensify the stretch in the front of the thigh and the front of the hip.
You are holding for 20 seconds light stretch and you will do it twice on each side alternating.
I will get Orsy to stand up with a little bit of a wider stance, like a shoulder-width stance and then squatting down. Elbows are between her knees and then she is pushing the knees out, looking for a stretch in the inner thigh and hips.
You are changing that position in the lower back and in the pelvis from an anterior tilt to a posterior tilt. With that one, you will do just like the other ones, 20 to 30-second hold, twice.
There you go!
If you have an anterior pelvic tilt, give those 3 stretches a go. You can do it a couple of times throughout the day.
If you have tight hip flexors from sitting all day, then check out:
Published: May 13th 2020
If you have tight hip flexors from sitting too much you may be kicking your body into fat-storing mode and it has nothing to do with inactivity.
As the body's "fight or flight" muscle, your psoas (hip flexors) is deeply connected to our natural survival instinct. It instantly tightens in moments of danger to either protect you (in a fetal position) or help you run, fueled by the release of adrenaline.
However, if your psoas (hip flexors) is constantly tight from sitting too much, it signals to the body you are in constant danger, leading to overworking of the adrenal gland.
When this happens, your immune system suffers and your body automatically switches into fat storing mode in anticipation of danger. Can't shift that weight? Blame those tight hip flexors known as your "survival muscle".
If you have a desk job, drive to work or like to relax on the couch, congratulations you're like a lot of other people. Sure you can decrease the amount of time you spend sitting but overall there's no way around it. So what should you do?
Personally I recommend that you incorporate these 10 Simple Moves into your day. They take less than 15-minutes and can unlock your hip flexors (survival muscle) so that you're not stuck in fat-storing mode.
10 Simple Moves To Do If You Sit Too Much < --- Helps you burn fat
Give it a try, you'll bring vitality back into your life so that you can be lean, active and energetic for yourself and loved ones.