Explosive Power!

EXPLOSIVE POWER!!!

how plyometrics can supercharge your workout

Kerry Kraynak, RN, BSN

Need to get stronger, faster, better than ever? Who doesn't???
 The key is to supercharge your workouts by infusing them with power!
Power = strength X speed.
 An increase in power benefits athletes and exercise enthusiasts by allowing them to push past strength and speed plateaus. Plyometrics generate maximum force in the shortest period of time. In essence, explosive power.

A QUICK LESSON IN EXPLOSIVE FORCE

Most people associate a few key exercises with plyometrics, the most popular being the drop jump. This exercise best explains the phenomenon of power generated by lengthening of the muscle before the contraction phase. You jump down off of a box and immediately jump back up onto a higher box. The cycle of lengthen/ contract promotes more power the faster it is performed, and you can usually achieve a much higher jump on successive jumps (so your 2nd, 3rd, 4th jumps will be higher if you keep up your speed). Performing the exercises slowly or with a pause during stretching phase causes the muscles and tendons to lose the energy stored for the next contraction. So you need to move FAST and SMOOTH! Researchers suggest plyometric training increases neuromuscular coordination and improves neural efficiency. This equals improved performance!

SUPERCHARGE YOUR WORKOUT!

Sprinkle plyometrics into your strength training or cardio routine 1-2X per week, or have an all out plyometric session lasting 15-20 mins in the middle or the end of your workout. Some basic exercises to get you started are:

-tuck jumps

-medicine ball pushups

-scissor lunge jumps

-box jumps

-speed chin ups

-jumping over a line of boxes front and laterally

Remember to rest a few days between intense plyometric sessions for incredible results! here are some resources with specific workout plans and pictures/ videos of how to do the exercises.

Book: Jumping into Plyometrics: 100 Exercises for Power and Strength by Donald Chu, PhD
 (available at Amazon.com)

http://www.bodybuilding.com/fun/vm3.htm

http://www.bing.com/videos/watch/video/plyometrics-cicuit/ca4deb51736f48dcf380ca4deb51736f48dcf380-166786433107

Upper body animated drills:

http://www.sport-fitness-advisor.com/plyometric-drills.html
Lower body animated drills:

http://www.sport-fitness-advisor.com/plyometricexercises.html

CURRENTLY PLYOMETRICS ARE BEING USED IN ALL THE LATEST AND GREATEST FITNESS VENUES! YOU HAVE PROBABLY HEARD OF THE INSANITY WORKOUT, P90X, AND CROSSFIT. THAT'S BECAUSE EXPLOSIVE POWER TRAINING BURNS FAT, INCREASES MUSCLE, AND MOST OF ALL PROVIDES YOU WITH THE STRENGTH AND SPEED GAINS TO TURN YOU INTO A MACHINE!

EXPLODE YOUR WORKOUT!!!!

BootCamp this week and Protein Pudding

"The pain you feel today will be the strength you feel tomorrow."

BootCamp this week!


join us Tuesday night 6 pm in the Cave or Thursday morning 9:45 am Ladies area
 (Kerry is teaching Thursday morning for me, she is awesome....show up for a little BootCamp, Kerry style!)

Tuesday night

I: 3x
400m run or 5 min jump rpoe
25 squats
15 sit ups

II: On the minute for 25 minutes:
THRUSTERS (65#)
1st min: 1 thruster
2nd min: 2 thrusters
3rd min: 3 thrusters
Continue until failure
then run 400m (or 5 min of jump rope) & REPEAT

III: One minute each
- Partnered medicine ball situps
- American KB swings
- Plank
if time.....
Every 45 seconds, do 10 walking lunges, one clean, one strict press, one front squat, all with either 2 dumbells or a barbell. Continue until you've traveled 400m.


SNACK OPTION!

As many of you may know, Greek Yogurt is my new favorite snack option.  Greek Yogurt is gluten free, safe for diabetics and vegetarians, and with the 2% variety being only 120 calories a cup, it's perfect for dieters of all kinds.  Its higher in protein and there are 0% fat options to choose from! Remember to be sure and check the sugar content, pre-sweetened yogurts are LOADED in sugar and are not a good choice for a clean diet.

Here's one of the many ways I have found to get the protein I need to stay strong and healthy!

Lisl's Protein Pudding

1 cup of 0% fat Greek Yogurt
1 scoop whey protein
1 tbs Cocoa Powder
stevia to taste to sweeten

mix all together...yummy snack full of protein!

from http://www.sarahfit.com/

4th of July Secret BBQ Tips


Summertime barbeque’s are often loaded with mystery side salads and fatty cuts of beef. To avoid gaining back all the weight you lost right before you had to put on the bikini, follow these bbq rules.
1. Beware of Ketchup and other condiments containing high fructose corn syrup.
Buy Ketchup that is labels organic. Make sure to read the ingredients to be sure it is not made with HFCS. The chemical often added to soft drinks, cookies, and cereal is also a major ingredient for some favorite condiments, including Heinz Ketchup. Brands like, Organicville have a delicious ketchup that will wow your guests.
2. Instead of having a burger made with beef, try a bison or veggie burger
Burgers are like a mystery meat. No one really knows where it came from and how much fat it contains. Stay smart by trying a bison burger. It’s lower in fat and typically farmed on a small ranch so you know it’s been grass fed and treated well. Not an option? A veggie a burger is always a safe bet. Try Veggie Patch’s Garlic Portabello Mushroom Burger for a meatier patty that tastes great! You will save yourself at least 100 calories.
3. Don’t sabotage your meat with processed white buns!
If you are hosting the BBQ, opt for 100% whole wheat buns. Know a guest who need gluten-free options? Indulge them in Ezekial sprouted grain hamburger buns for a gluten-free, option with added protein. Lastly, go bunless with two slices of iceburg lettuce. If none of the above are options, try eating one half of the bun, or scoop it out like a bagel.
4. Spice up grilled chicken or fish without piling on calories!
BBQ sauce can be loaded with sugar. Choose a brand like Mrs Renfro’s that has only 35 calories per 2 tablespoons. Better yet, check out their variety of fruit salsa’s to top freshly grilled fish. Another option? Try a chutney for a sweater glaze that requires no marinade sitting time. Try School House Kitchen’s Bardshar Chutney for a versatile BBQ companion.
5. Skip the mayo drenched salad, and try some grilled veggies!
Macaroni salad, potato salad, and pasta salad are usually a mystery to all guests except the one who made the dish. Avoid the danger and stick to some grilled veggies or corn. If you are allowed to bring a side, enlighten your guests by bringing a healthier version of one of the above. Typically one cup of potato salad has over 300 calories.
For more tips, visit SarahFit.com.