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Sporting Excellence #005
May 01, 2005
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TABLE OF CONTENTS

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Here's the contents in brief for this issue of Sporting Excellence

1. Ten Powerful Medicine Ball Exercise for Outstanding Core stability

2. How to Design A Fartlek Training Program for Superior Endurance

3. Quick Tip - Preventing Over Training

4. Ladder Agility Drills to Improve Foot Speed and Coordination

5. News Alert - Athletes Could be Drinking Too Much Water

6. Twenty Classic Circuit Training Exercises

7. Circuit Training for Endurance Athletes

8. Supplement News - Can Protease Reduce the Risk of DOMS?

9. Three Comprehensive Marathon Training Prgrams for Every Level of Ability

10. Play Golf? Here's How to Increase Your Shot Distance and Reduce the Risk of Injury



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1. Ten Powerful Medicine Ball Exercise for Outstanding Core stability

These medicine ball exercises are one of the most effective ways to build a powerful core. Incorporating full-body movements they are transferable to many sports. Complete with animated diagrams...

http://www.sport-fitness-advisor.com/medicine-ball-exercises.html

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2. How to Design A Fartlek Training Program for Superior Endurance

Fartlek training is so versatile. Used by elite endurance athletes, it's also an excellent form of training for closed season and early pre-season in many other sports. Here are four sample fartlek sessions...

http://www.sport-fitness-advisor.com/fartlek-training.html

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3. Quick Tip - Preventing Over Training

A lot of top athletes take their pulse first thing in the morning before they even step out of bed. If, on any morning, their pulse in 10 beats per minute higher than average, they take the day off (or at least keep training very light). An elevated heart rate might be an early indication that the immune system is under stress. It could signal the onset of a cold or infection or it might simply mean the body has not fully recovered from the previous day's training. In any scenario, strenuous physical exertion may do more harm than good.

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4. Ladder Agility Drills to Improve Foot Speed and Coordination

Ladder agility drills are a superb way to improve your foot speed, agility, coordination and overall quickness. But they can be complicated to explain on paper. These unique diagrams and comprehensive descriptions highlight five of best speed ladder used by many top sportsmen and women...

http://www.sport-fitness-advisor.com/ladder-agility-drills.html

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5. News Alert - Athletes Could be Drinking Too Much Water

A new study of competitors in the 2002 Boston Marathon found too many drank excessive amounts of water during the gruelling 26-mile race. The result? It caused blood salt levels to drop to potentially dangerous levels in a condition called hyponatremia.

Researchers enrolled 766 runners took blood samples from 488 of them at the finish line. Of those, 62 had abnormally low blood salt levels -- three of them low enough to be called "critical." Based on that sample, it was estimated that 1,900 (out of a total of 15,000) runners had hyponatremia.

And it seems the slower, amateur runners are more at risk. Elite marathoners donít have time to drink excessive amounts and are likely to sweat more due to an increased work rate. Slower athletes who lose less body fluid through sweat and who have time to drink large amounts seem to be the most susceptible. The advice from the research team?

For less competitive runners - let your body be a guide and drink when you are thirsty.

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6. Twenty Classic Circuit Training Exercises

Circuit training remains one of the most popular, versatile and effective forms of training. Here are twenty exercises that require minimal or no equipment...

http://www.sport-fitness-advisor.com/circuit-training-exercises.html

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7. Circuit Training for Endurance Athletes

Staying with the circuit training theme, here are two sample circuits used by top endurance athlete to compliment their continuous sessions. If you run anything from 5K to a marathon you can use these sessions to compliment your program...

http://www.sport-fitness-advisor.com/circuit-training-routine.html

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8. Three Comprehensive Marathon Training Programs for Every Level of Performer

Running (or walking) a marathon is tough - at any level. But millions around the world set themselves a goal to complete the 26.2-mile race. And whether their goal is "just" to finish or to run a 2:30, their training program is pivotal to their success. Here are three comprehensive programs aimed at beginner, intermediate and advanced...

http://www.sport-fitness-advisor.com/marathon-training.html

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9. Supplement News - Can Protease Reduce the Risk of DOMS?

A recent study by Miller et al. (2004) demonstrated the effectiveness of a protease supplement on the prevention and recovery from Delayed Onset Muscle Soreness (DOMS)...

The experimental group demonstrated significantly superior recovery of contractile function and diminished effects of delayed onset muscle soreness after downhill running when compared with a placebo group. You can get the abstracts from study here...

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15161110

And you can learn more about DOMS here:

http://www.sport-fitness-advisor.com/delayed-onset-muscle-soreness.html

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10. Play Golf? Here's How to Increase Your Shot Distance and Reduce the Risk of Injury

Most golfers fail to recognise the importance of physical conditioning. It doesn't take much... just 2 simple sessions per week. And by increasing your strength, power and flexibility you can increase shot distance, improve the consistency of your swing and reduce the risk of the all-too-common overuse injuries inherent in golf. Here's a strength training program tailored specifically for golfers...

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

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I hope you enjoyed this issue of Sporting Excellence. If you DID...

I always appreciate feedback -- good and bad!

And if you have any questions regarding this issue's content (or sports training in general) I can be contacted at:

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

All the best,

Phil Davies
http://www.sport-fitness-advisor.com

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