The Most Important Aspect of Your Training: Mindset
My focus has been on building my business and competing in powerlifting and most recently my first bodybuilding show. I keep this momentum going in my life with goals that pertain to the gym and outside of the gym. I know I must continue to stay persistent and in pursuit of my goals. Every little aspect of my life is all about momentum and building off of the previous situation.
Everyone has something, intrinsic or extrinsic, positive or negative, that motivate them every day. For me, these things include my training, my faith, and my passion for making a difference in people’s lives.
My day starts when the alarm goes off at 4:00 A.M. This is followed by a period of prayer and reading, which help me develop myself as a person and strategize to tackle, my day, week, etc. Once I’m done, I head to the gym to engage in one of my passions: powerlifting. My personal goals in powerlifting are to squat 600 lb., bench 350 lb. (comp paused), and pull a700 lb. deadlift. These goals keep me on track with my diet and discipline; they give my effort and sacrifice a tangible, measurable meaning. After training, I have clients to train until about 12 P.M. Once my morning training has been done, I head home to program workouts, call clients, and send emails. I’m back in the gym training more clients by 3:00. At 6:00, I head home, tie up any loose ends, and finish my day. My mindset is to be the best man I can be, physically, mentally, and spiritually. In addition to being a trainer and powerlifter, I am also a college student. Juggling all these things isn’t always easy; in fact, it can seem hopelessly exhausting at times. But I have a very clear goal for my life. I want to have the greatest positive impact I can on the fitness community and the people within. This goal centers me, gives me direction, and gives purpose to my struggle. Anything that is a distraction to that goal falls away. I know what I expect out of myself and of others. But I wasn’t born with this mindset; it was cultivated. It took a few wake-up calls when I was younger to understand that life requires purpose and drive. As a child, I was lazy, and at times, misbehaved. But once I realized that you can only achieve extraordinary things though extraordinary effort, I buckled down and never looked back.
I believe that if you put forth maximal effort in your faith, diligence and determination, all goals will be achieved. I firmly believe that God has a plan and purpose for every individual. I don’t aspire to simply be a coach or trainer. I want lead people by example and push them to be the best version of themselves. If I can do this, so can you. I know from personal experience that it can be to commit to this. There is a comfortable anonymity it mediocrity. It’s easy to go with the crowd and conform to their ways. But taking this step takes heart, commitment, and discipline. So, I challenge YOU. Set goals and work tirelessly to achieve them. It doesn’t matter who has hurt you or who told you couldn’t do it. YOU are in charge of your fate. You. Remember, you’re always one step away.
The Benefits of Exercise for Children and Youthouth
In all ages , fitness and promoting a healthy lifestyle is imperative for an individual to have the best quality of living . Many studies and researchers have come to conclusions about young and older adults . These conclusions are that they must start exercising at a young age . Studies have been proven that incorporating some type of fitness training early on in
Life can help with maturity as well as growth . And adding in regular exercise can be beneficial in fighting off obesity as well as diabetes at a very young age . We have many guidelines and regulations for youth fitness testing . These are a staple in our schools physical education programs. Exercise can be great and make major contributions to children . Incorporating physic activity at a young age can also play a role in developing proper motor development as well .
Improved muscular and cardio respiratory fitness (boys and girls )
Lower risk of diabetes
Lower risk of heart disease
(Increased )Insulin sensitivity
Better overall body composition
The three main areas that are focused on in youth testing are cardio respiratory, muscular strength and endurance, flexibility and lastly body composition.
Cardio respiratory tests
Pacer , bike , 1 mile
Pushups , curl ups , pull ups
Sit and reach , shoulder stretch
Skin fold , DEXA , BIA , BMI
Physical fitness guidelines
3 days a week of 60 min per day of aerobic exercise
Bone and muscular strengthening
Resistance training , jumping , etc
3 days per week
Participation and encouragement is the main important factor here . Make sure kids are outside playing and moving . They need this for physical and psychological development . Playing a variety of sports and not focusing on one is the best way to go . Many young athletes will develop skills in other sports that will translate into other areas . Lastly and most importantly …make it fun for children . You might want your kid to be a great athlete and star , but at the end of the day youth training is about enjoyment and teaching them
Something . Teach them how to work for their goals and aspirations , but let them enjoy what they’re doing . Remember Passion over pressure .
Athletes tend to get wrapped up in a type of training known as sport-specific training. This type of training is mainly focused on the sport in which an athlete competes, and the skill work involved in it. When training isn’t the related to the sport it is general physical preparedness (GPP). General physical preparedness (GPP) is the level of fitness an athlete has on the broadest scale. GPP is also known as a level of fitness that correlates with absolute strength. What many athletes fail to recognize is that general strength or overall strength training can improve your specific training. By training GPP, any weaknesses you may have in your sport specific training can be addressed and mitigated. Incorporating the method of training over time can improve an individual’s overall work capacity and functional movement and make them a well-rounded athlete.
There are many methods to train GPP; the most common method is calisthenics. Doing bodyweight exercises such as planks, pushups, pull-ups and bodyweight squats are all great ways to improve an athlete’s overall fitness. Another common method is programming high rep exercises with light to moderate weight. Examples include dumbbell rows, dumbbell floor presses, kettlebell swings, snatches, etc. Sleds are also incredible tools that can be incorporated into training. With a sled drag or a prowler sled, you can be sure to target those lagging muscle groups, particularly the posterior chain. Doing forward and backward drags with the sled targets all the major muscles in the legs. Some more great movements to include are hip hinge patterns, closed chain pushes/pulls, anti-rotational movements and any type of farmers carry. These can be implemented in circuits, for time, or even for max distance. Programs can me modified and individualized for a particular athlete or a particular sport.
Utilization of GPP Training Methods
General physical preparedness training can be used to build strength, create blood flow, or as restorative work for the tissues. It can also be useful for any athlete coming off an injury, deload, or other period of reduced activity; it’s a good way to reintroduce the body into more volume and heavier weight. Most importantly, this training modality can really help to identify and correct imbalances. While these imbalances may be slight, they can make a significant impact on an athlete’s performance. Having a solid foundation in anatomy, physiology, and biomechanics is important with respect to this aspect. Lastly, don’t be afraid to step out of the box. Do your research and always assess, never guess.
Everybody has strong intentions for their fitness routine and their life as well, but what often happens when starting a fitness routine is you tend to quit going or slack off. You may feel overwhelmed and trying to do too much all at once. This is why it is important to focus on short-term goals and build off of those to achieve those bigger long-term goals. Check out these three tips for success! (more…)