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Sporting Excellence #009 => Nov 2005
November 17, 2005
NOVEMBER 2005

This newsletter is brought to you by:

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

You can view back issues online here:

http://www.sport-fitness-advisor.com/Sporting_Excellence-backissues.html

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TABLE OF CONTENTS - NOVEMBER 2005

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

1. Two Proven Weight Training Routines For Gaining Size & Strength

2. "Psyching Up" Makes You Stronger

3. Complete Flexibility Program for the Upper & Lower Body

4. Receive a Free, Complete Training Program

5. Over 20 Dumbbell Exercise Now with Animated Diagrams

6. Topical Cream Reduces Arthritis Pain and Increases Functional Ability

7. News: Get New Sport Fitness Advisor Training Programs & Articles Ahead of Time

8. Five Top-Notch Speed Training Drills

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1. Two Proven Weight Training Routines For Gaining Size & Strength

Most strength training routines fail miserably when it comes to gaining muscle mass and strength. The key for most hard gainers (who are usually the people that need the most efficient routine possible) is to maximize intensity while minimizing volume. Working every muscle group with several exercises is ineffective at best. Follow one of these routines along side a proper diet and you cannot fail to gain lean weight...

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

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2. "Psyching Up" Makes You Stronger

An interesting recent study found that psyching up before performing a bench press increased force production. Subjects were allowed to psyche up as they wished with a range of techniques used. Compared to a distraction and attention placebo, subjects produced greater force when they were motivated.

J Strength Cond Res. 2005 Aug;19(3):599-603.
"Psyching-up" enhances force production during the bench press exercise.
Tod DA, Iredale KF, McGuigan MR, Strange DE, Gill N.

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3. Complete Flexibility Program for the Upper & Lower Body

We all know the value and importance of stretching. It increases your health as well as your athletic performance. Use these stretching exercises (with diagrams) after your training sessions to improve your range of motion and help prevent injury...

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

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4. Receive a Free, Comprehensive Training Program

Earlier this year about 100 subscribers to Sporting Excellence received a free copy of "Total Soccer Fitness" at http://www.total-soccer-fitness.com. That e-book sells for $30 and it was a thank you for filling in a research questionnaire that took a little under 2 minutes...

Myself and two other colleagues (both sports conditioning specialists) are considering developing a series of comprehensive training programs for the site. These programs would cover in detail precise sessions, sets and repetitions as well as exactly how to structure the different components of fitness. Each program would focus on a different sport (such as tennis, basketball or football for example) and there would also be programs for strength & power, strength endurance, speed & agility and weight gain. And we need some help...

In return for a free program (of your choice) would you be willing to fill out a short questionnaire? That data would help us decide exactly what to include, what sports we should write programs for initially (more sports will be catered for over time) and how much a program such as this would be worth. The final product will be a downloadable pdf file.

Before you answer the questionnaire remember that your sport may not be included in the series of programs developed initially. If you're a greco roman wrestler for example, it won't be! But if your sport is a little more well known such as lacrosse, there still may not be a big enough demand at first. So...

If this is the case you might want to choose one of the strength or speed programs instead that could be applied to your sport. Just something to bear in mind so you're not disappointed.

I've set up the questionnaire at the page below. It should take less than 2 minutes to complete. Chances are this will be up for just 24 hours so please act quickly if it's something you're interested in.

Thanks in advance for your input...

*Link removed as questionnaire is now closed*

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5. Over 20 Dumbbell Exercise Now with Animated Diagrams

Covering every major muscle group, this comprehensive collection of dumbbell exercises can be used to build your own strength training routine. The animated diagrams means you don't have to guess at the technique or spend an age figuring out the descriptions!

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

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6. Topical Cream Reduces Arthritis Pain and Increases Functional Ability

A group of patients suffering from osteoarthritis (OA) of the knee, elbow and wrist were administered a topical cream (Celadrin) to the affected area twice a day. The cream consists of cetylated fatty acids and menthol. After 1 week of treatment stair climbing ability, balance and strength improved in the group suffering OA of the knee. Similar improvements were also seen in the wrist and elbow groups.

J Strength Cond Res. 2005 May;19(2):475-80.
A cetylated fatty acid topical cream with menthol reduces pain and improves functional performance in individuals with arthritis.
Kraemer WJ, Ratamess NA, Maresh CM, Anderson JA, Volek JS, Tiberio DP, Joyce ME, Messinger BN, French DN, Sharman MJ, Rubin MR, Gomez AL, Silvestre R, Hesslink RL Jr.

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7. News: Get New Sport Fitness Advisor Training Programs & Articles Ahead of Time

Sport Fitness Advisor is now available through an RSS and XML feed? No idea what that means?

In English it simply means as soon as a new article or training program or article is added to the site (several times each week) you will know immediately. How does it work?

If you have a news reader and you know how RSS works (and it really is very simple) copy the following URL into your news reader:

http://www.sport-fitness-advisor.com/sports-fitness.xml

If you don't have a news reader and this is all Greek to you simply visit the page below for an explanation. Many websites now use RSS so you can keep up-to-date with all your favorite sites without having to check each one individually for new content... hopefully Sport Fitness Advisor will be on your list! :-)

Here's RSS explained:

http://www.sport-fitness-advisor.com/help/rss.html

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8. Five Top-Notch Speed Training Drills

These sample speed training drills are designed to develop quick feet, power and acceleration. Use them as part of a more comprehensive speed program or as a session on their own...

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

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As ever, 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.

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