Sprint to Lose Weight

Are you really ready to lose those unwanted pounds? Then Start SPRINTING!

Let me start this article by asking you a question that I ask my clients all the time: Why do people who are trying to lose weight spend endless hours on the elliptical machine, stairclimber, or stationary bike? The answer: because they were told that this kind of exercise is what works.

Have you been performing mediocre, slow fat-burning, hours-of-exercise cardio to burn fat? Then listen up! Have you been performing this type of cardio for a while now and are just not seeing the results that you desire? Then don't do what most people do. They increase their workouts, perform longer sessions on the elliptical, or add another mile to that slow jog. Instead... STOP! I want to introduce you to a way to not only lose those extra unwanted pounds, but to also build strength and help you maximize your time.

With the Beijing Olympics in full swing I want you to do me a favor...watch a track meet and ask yourself this question: who would I rather my body resemble - the sprinter or the distance runner? I will answer the question for you: the sprinter of course! The sprinter's physique is great! Look at it - LEAN, MUSCULAR, SEXY Did you know that sprinting not only will give you a great looking body but can also help you shed those unwanted, stubborn pounds?

Those long-distance joggers and cyclists look very lean, which can be very deceiving. That lean look is simply because they have very little muscle mass, and surprisingly, their body fat percentage can actually be fairly high. Too much of that drawn-out cardio can actually make you gain fat and waste away muscle. Excessive cardio increases stress hormones in your body, which causes muscle-preserving hormones, such as testosterone and growth hormone, to down regulate. In addition, elevated levels of stress hormones make your body insulin-resistant, which leads to overeating. This can also lead to eating foods, such as sugars and starches, that contribute to insulin resistance.

The 3 Main Reasons You Should Sprint:

1.) Sprint to Build Strength: While sprinting, you will work every muscle in your body. When you sprint, your body must recruit a large number of muscles. These working muscles will build more muscle and you will get stronger with every stride you take. Therefore, sprinting is a great way to develop definition and tone up those targeted areas. If you want defined legs, lean hips, and a firm butt, start sprinting!

2.) Sprint to Speed up Your Metabolism: Sprinting will burn a ton of calories and speed up your metabolism at the same time. Sprinting will increase your body's ability to increase HGH, which is the body's natural fat-burning hormone. Research shows that high-intensity exercise, like sprinting, can keep your metabolism revved up for days. Everyone knows that when you exercise you burn calories, but most people do not know that the higher the intensity you work at, the more calories you will burn post exercise. You may still burn calories hours, even days, after training. Also, don't forget your heart, the most important muscle in your body. The cardiovascular benefits you receive from sprinting are tremendous.

3.) Sprint to Have Fun and Maximize Your Time: Who has fun performing boring long stretches of slow cardio on a machine? Who has the time to drive to a gym, check in, change clothes, ride the elliptical for 45 minutes, and drive home? I don't know about you, but I have better things to do with my time, like spending time with family, making money, etc...You can be very creative when putting together a sprinting routine so that you enjoy doing it. As far as for the time it takes...let's just say you will never feel guilty about wasting time exercising again. Think about when you were a kid, how many times did you go out and jog several slow miles? Never, except if they made you in PE class. You would sprint - almost every day! You would sprint on the playground, you would sprint on the basketball court, you would sprint to your friend's house down the street, and you would sprint home at dinner time. WHY? Because sprinting is natural and it is a very valuable human nature to possess. Question: So why don't we sprint any more?

Answer: Because as a society we have become lazy! Change that today......Start Sprinting!

Before You Go Out and Sprint.....

- Always start your workouts by performing a proper warm-up. - Sprint workouts feature short, high-intensive bursts along with proper recovery. - Sprint means "to race or move at full speed." - Each sprint should last for at least 8 seconds.

- Start by performing 5-10 repetitions with the total distance of your sprints not to exceed 400-800 yards/meters. These sprints should be broken down into 50-100m each set. - For your recovery time in between sprints, you should walk double the distance of what you just ran. - You need to recover so that each set can be run at full speed, or close to it. - Intensity is the objective, not volume. - Beginners can start by doing build-ups from 50% to 80% until your body is prepared to sprint full speed. -Work your way up to doing progressively more sprints each session. - Always sprint on a flat, clean, soft surface like a track or the grass. It is not a good idea to sprint on concrete. - Sprint workouts should be performed 2-3 times a week.

Start to maximize your time! Workout less and lose more body fat faster by working out smart. Start incorporating sprints into your exercise routine today!

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Wrestlers Weight Training

When designing a wrestlers weight training program there are a number of things to consider. I like to use 5 simple steps when designing a weight training program for wrestlers.

Wrestlers Weight Training Program Step #1- Select the Core Exercises

As a strength and conditioning coach for wrestlers and MMA fighters, all too often I have wrestlers come to me and tell me that they want a weight training plan to get in better shape or they want to get stronger. I always ask them what that means. If you want to get in shape does it mean you want to run a 5K in a certain amount of time, are you gassing out in the 3rd period, do you want to lose 5% body fat so you can make weight easier, or do you want to do weighted chinups with a certain amount of weight so you can finish takedowns easier? Putting a concrete number behind your goal will not only let you know when you've reached it, but it will also allow you to better select the exercises that are going to best measure your progress.

For example, if getting into better shape is your goal, and completing a 5K in less than 20 minutes is going to be your indicator and/or the first step major goal you set, then that is one of your core exercises. In a weight training for wrestling plan, the core exercise is the test that you use to measure your progress. It is used to determine the overall success of your strength training program.

When competing in a strength sport like powerlifting the selection of the core exercises is easy; it's the lifts you perform at the meet. If your squat, bench, and/or deadlift go up, then your training cycle was successful. If one or all of the lifts didn't go up then you need to reevaluate.

When looking to select a core exercise(s) for vague goals like "get in shape" or "get stronger" you need to really spend some time thinking exactly what that means to you. What do you do that makes you feel out of shape or weak? Let those things help to determine what may or may not be a good core exercise and develop your wreslter weight training plan from there.

Wrestlers Weight Training Program Step #2- Select 2 Derivatives

There are a number of ways to prevent a training plateau from occurring while you're weight training as a wrestler. My favorite way to prevent this from happening is to rotate exercises. Therefore, it is of the utmost importance that you select at least two derivatives that will mimic your core exercise. That way you can rotate the core exercise with an exercise that is similar every 3-5 weeks to prevent boredom and plateauing.

For example, if one of your goals for wrestler weight training program is to increase your upper body strength and you've selected the bench press to be one of your core exercises then you may select a floor press and a close grip bench to be two of your derivatives. You'll then rotate those exercises as your primary lift for the day. For 3-5 weeks you'll bench press, then the next 3-5 weeks you'll floor press, then the last 3-5 weeks you'll close grip bench. After you finish up that training block you'll then return to the bench press to see how much your max has increased. If it increased then it's safe to assume that the floor press and close grip bench (assuming those increased as well) have a positive correlation with your bench press and that continued use of these exercises will lead to further increases in your bench press.

When you return to your core exercise after rotating through the derivatives and you happen to find that your bench press did not go up even though your floor press and close grip benches did, then it is probably safe to assume that those two lifts do not have a direct carryover to your bench. Once you reach this conclusion it is important to then select other derivatives to work into your wrestler weight training program to see what effects they may have both on your strength and wrestling performance.

As you can see, proper derivative exercise selection in your weight training for wrestling plan can be difficult, but it will eventually provide you with a great understanding of what works best for you and what doesn't carryover as well for you which will ultimately lead to better progress through a greater understanding in the long run.

Wrestlers Weight Training Program Step #3- Select Accessory Exercises

Once you have your core exercise(s) and derivatives selected for your wrestler weight training plan, you can then go on to choosing your accessory exercises. Accessory exercises are utilized in a strength training program to provide a number of benefits- increased performance, better injury prevention, better muscular balance, etc. Not every accessory exercise needs to directly simulate the core exercise. For example, there are lots of great strength training accessory exercises for the lats/upper back to perform after you bench. Do the lats actually provide assistance during a bench press in that they help you press the bar? No. However, strong lats provide you with increased stability and help to keep your shoulders in balance from a muscular standpoint. Additionally, as a wrestler, using lots of heavy pulling weight training exercises will provide you with the strength to finish more takedowns and dominate more on top. Also, neglecting to work muscles on the opposite side of the body will lead to imbalances and instabilities which will ultimately lead to injury. So selecting accessory exercises that may not directly complement the core exercise will lead to better long term gains in your weight training for wrestling program. Here are some examples of suitable accessory exercises if the bench press is one of your core exercises:

Dumbbell Bench Variations- flat, incline, floor, decline
Lat Exercises- pullups, pulldowns, different types of rows
Shoulder Exercises- overhead presses, different types of raises, internal/external rotations
Trap/Upper Back Exercises- shrugs, upright rows, face pulls
Tricep Exercises- pressdowns, extensions
Bicep Exercises- different types of curls

As you can see not all of the exercise categories listed above will directly carryover to a bigger bench, but they will all play a factor in your overall strength training. For instance, while your biceps don't actually move the weight while benching, curls help maintain proper balance around the elbow and may help prevent pain associated with overdeveloped triceps and underdeveloped biceps. Additionally, from a wrestling perspective, adding curls into your strength training for wrestling plan will help increased your weighted chinup which will have you scoring more takedowns. So while curls don't directly contribute to a bigger bench, they will help to promote overall elbow health which will keep you benching for longer periods of time and off the injury reserve list which will also help your further development as a wrestler. Remember- you can't get stronger and better when you're sitting on the sidelines.

Wrestlers Weight Training Program Step #4- Design Template

Once you have identified and selected your exercises and everything that you plan on working in to your wrestler weight training program, you can then design the template itself. The template is going to provide you with an outline for your strength training program and will enable you to add in and take out different exercises within a certain category so that you can constantly be making changes without missing a key component. Below is a sample weight training for wrestling template used for the increasing the bench press and overall size when you're out of season.

Exercise #1- Bench Press or Derivative (5×5)

Accessory Superset #1- Dumbbell Bench Variation and Lat Exercise (4×8)

Accessory Superset #2- Shoulder Exercise and Upper Back Exercise (3×12)

Accessory Superset #3- Tricep Exercise and Bicep Exercise (3×10-15)

Sets and reps are completely dependent upon your strength training for wrestling goals. I put my suggestions in parenthesis but by no means are these set in stone. I tend to favor going heavier with fewer reps on core movements and multi-joint accessory movements with a focus on developing strength and power. In the wrestler weight training programs I use I usually have my wrestlers go lighter (especially in the off-season) with more reps on some of the single-joint accessory exercises with a focus on simply working the muscle and promoting equal development and balance within the body.

Wrestlers Weight Training Program Step #5- Implement Plan

Finally, once your work is done and your wrestler weight training plan is ready to go; it's time for the real work to begin! Once you begin to implement your strength training plan you must constantly be assessing how things are going. Look back from week to week to see where you're making gains and where you are stalling out. If you have a good block of training, look back to see what exercises you were doing, what weights you were lifting, and what the sets and reps looked like. Similarly, look at the same pieces of information if you have an underproductive block of training and look to make the necessary changes. I won't lie to you, it's a constant battle trying to determine the missing links in your weight training plan especially when you have to factor in all of the wrestling you're doing. It's situation specific and can sometimes take a while to figure it all out. No matter how tough it can get though, it's all worth it in the end so stay focused on your goals, keep an open mind, and train hard as often as you can.

Finally, here's an example of a week of in-season weight training program I had one of my wrestlers perform. By working hard and following the plan he was able to win his 2nd NYS Championship and a few weeks later claim his 3rd High School National Championship. The next year as a True Freshman he won a D1 National Championship.

Wrestler Weight Training Workout 1

Cambered Bar Box Squat (5x3)

#1 Pin Pull + 4 Chains (4x3)

Superset- Power Squat (4x6) and GHR Situp (4x12)

Triset- Back Extension (4x12) and Reverse Hyper (3x12) and Db Side Bend (3x12)

Wrestler Weight Training Workout 2

Incline bench press (4x5)

Pullup (4x5)

Superset- DB Floor Press (4x10) and Chest Supported Row (4x12)

Superset- Seated DB Overhead Press (3x10) and DB Upright Row (3x12)

Wrestler Weight Training Workout 3

Superset- Zercher Squat (3x8) and Weighted Back Extension (3x8)

Superset- Cable Pulldown Ab (3x10) and Weighted Russian Twist (3x10)

Superset- DB Curl (4x6) and Cable Pressdown (4x8)

For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.

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