servicessupplementsworkout planshealth questionsfrom the trainerrecipesnewslettercontact  

Basic
Strength Chart
Beginning Workout
Home Workout
Basic Stretches
Gym Contests
Exercise Myths
Detailed Workout Routines
Weekly Fitness Body Workout

Available
Online Training for Sports

Sign up for our FREE Health Newsletter!

Search:

Specialized Sport Workout Tips

What is my exercise heart rate range?

 

Arm Wrestling
Baseball
Basketball
Bodybuilding
Bowling
Cricket
Cycling
Downhill Skiing
Football
Ice Hockey
Ice Skating
Rugby
Soccer
Swimming
Tennis
Wrestling

The needed supplements are listed at the bottom of each article. 

 


Arm Wrestling

A good strengthening exercise for arm wrestling, is the bicep Nautilus machine. You can sit sideways on the seat and do one armed put downs with weight. Remember to keep your form and don't get sloppy and hurt something.  The shoulders, biceps, triceps, chest,  wrist and some upper back are very useful in this sport. 

Exercises: arms: dumbbell concentration curls, wide grip bar curls, triceps push-downs. Using a straight bar or curl bar will strengthen the wrist too. Shoulder and rotator cuff muscles need to be strong. Besides the chest muscles, exercises: dumbbell fly's, incline bench press and flat bench press.  Protein 

 

Baseball

Baseball is one of American's favorite sports. With all the instant running, cardio respiratory is very important. 
You need to include plyometric drills, exercises: jump forwards, sprints, line jumps, push-up claps, bounding, depth jumps, lateral jump with two feet, lateral jump over barrier, incline push-up depth jumps. 
Medicine ball exercises: over-under, trunk rotation, pull-over pass, overhead throw, side throw and power drop. These will help to increase your strength and starting power. When training with weights, it’s good to train for explosive motions with the large muscles as well. Exercises: burst flat and incline bench press, push-up claps, burst pull downs, burst leg press and burst squats. You must learn how to breathe. I know this sounds funny because you say, that’s dumb. Remember when you are jumping, pushing against resistance to explode your breathing out. The negative parts of the exercise or going with gravity you inhale. You can add regular weight lifting exercises to your routine too. Energy bars.

 

Basketball

Basketball is similar to other sports where you don’t sit still. This game you have to be quick and aerobic. I’m laying the background for the training program. Weight Exercises: leg press, smith squats (down as low as you can go), calf raises, bench press, and side laterals for shoulders. Don’t concentrate too much on the weight lifting or bulking up. You need to be quick, that’s why I limited the exercises to the ones listed above. Plyometric Exercises: sprints, rim jumps, depth jump with stuff, depth jump with 180 degrees turn, lateral cone hops, low post drill, incline push-up depth jump, front box jumps, Medicine ball exercises: pull-over pass, overhead throw, backward throw with jump to box, power drop. Energy bars       Protein

 

Bodybuilding

Bodybuilding is a sport that focuses on the appearance of the body. It may look easy although, there is a lot of dedication behind the scenes. The significance of your appearance leads us to the two basic principles nutrition and dedicated weight training. I’m not going to talk much about nutrition but this is an art. I will say you must take in at least 1 gram protein per body weight. This includes nutrition with hard training then, pre-contest nutrition, which encompasses many different programs in a very short period of time. The off-season is heavy muscle gaining period. At this stage you may get to look like a big fat slob. The muscle training includes an extensive detailed program. This includes building the larger muscles then working on every detailed muscle to add every groove, dent, and indentations. In the off season, you would want to use higher weight and low reps (8-12). The exercises should include a 2 second concentric contraction (resistance of weight moving against gravity) and a 6 second eccentric contraction ( resistance of weight moving with gravity). Here are a few exercises. Exercises: chest: incline bench press, decline bench press, flat bench presses, fly’s arms: bicep curls, triceps push-downs, dumbbell kickbacks, reverse push-downs. Shoulders: dumbbell laterals, dumbbell front raises, dumbbell rear raises. Back: lat pull-downs, rows, and low back extension machine. Legs: squats, leg extensions, leg curls, adduction, abduction, hack squats, calf raises. Here are some other exercises Plyometric exercises: split squat jump, multiple bob-to-box squat jumps, stadium hops, moving split squat with cycle.
Energy bars   Protein    Muscle Builders  Creatine and Recovery

 

Bowling

Bowling is a sport that isn't a continuous cardio workout.  Exercises: pectoral deck, incline bench press, front dumbbell raises, bicep curls, lat pull-downs, abduction, adduction, and abdominal. Plyometric exercises: one legged box hops. one-legged hops. If a muscle is tight or tired, you won’t have control. With this game there aren’t a lot of outside muscle exercises besides, just continuous practice. However, regular outside cardio respiratory training will raise your endurance level. Energy Bars

Back to Top

Cricket

Cricket is a very popular sport in other countries. With all the instant running, cardio respiratory is very important. You need to include Plyometric drills, exercises: skipping, side to side box shuffle, alternate bounding with single arm action, jump forwards, sprints, line jumps, bounding, depth jumps, lateral jump with two feet, lateral jump over barrier, incline push-up depth jumps. Medicine ball exercises: over-under, trunk rotation, pullover pass, overhead throw, side throw and power drop. These will help to increase your strength and starting power. When training with weights, it’s good to train for explosive motions with the large muscles as well. Exercises: burst flat and incline bench press, push-up claps, burst pull downs, burst leg press and burst squats. You must learn how to breathe. I know this sounds funny because you say, that’s dumb. Remember when you are jumping, pushing against resistance to explode your breathing out. The negative parts of the exercise or going with gravity you inhale. You can add regular weight lifting exercises to your routine too.
Energy bars.      Protein

 

Cycling

Cycling is an excellent cardio respiratory activity. Outside cycling is the favorite because, of the variety of terrain and beautiful scenery which, leads to longer cardio workout. It is a good inexpensive source of transportation. Use a bicycle with at least 10 speeds to help you keep a constant speed on hilly terrain. When you get tired, you can shift down to rest or make it to the end of your ride. Always warm-up and cool down with a 5 to 10 minutes of low resistance cycling. Cycling uses obviously the leg muscles. Even though, the low back hip muscles and arms (triceps) play a very important role as well. You want to train your muscles for endurance and make sure they are well fueled well before. This would mostly be with lighter weight and reps around 15-25 for 3-4 sets.

Legs: Exercises: squats, leg press, leg curls, leg extension, seated calf raises (heels in and out positions), hip adduction, hip abduction exercises. Plyometric exercises: split squat with cycle, single leg push-off, squat depth jump and stadium hops.

Back: exercises: light straight legged dead-lifts, extensions on machine or free weight on a sit-up horse (Don’t come up pass 180 degrees (where your body is parallel to the floor) on the horse. Make sure there is good back support on the low back machine before you get a stretch from a slight hyperextension. This is what supports your torso from the road bumps and the environment so, it needs to be strong.

Arms: exercises: triceps press-downs, dumbbell-kickbacks.  Energy bars.  

Downhill Skiing

Downhill skiing is another cardio reparatory required sport. Don’t let yourself get dehydrated under the layers of clothes. You should consumed complex carbohydrates and some protein a couple hours before training and hydrate yourself with water. Hydrate just means to add a couple extra glasses of water to your pre-consumption. A quick absorption of amino acids is a product called L-Glutemine powder. Training exercises: leg extension, leg curls, leg press (at all angles), one-legged presses, adduction, abduction exercises, abdominal and low back exercises.
Plyometric exercises: stadium hops, zigzag drill, hip-twist ankle hop, diagonal cone hops. Energy Bars      Protein 

Back to Top

Football

Football is another sport where cardio and strength training are advantageous. When training with weights, it’s good to train for explosive motions with the large muscles. General weight Training exercises: leg press, squats, raised lunges, leg extension, leg curl, bicep curls, triceps pushdowns, incline dumbbell bench press, and dumbbell flat press. You must learn how to breathe. I know this sounds funny because you say, that’s dumb. Remember when you are jumping, or pushing against resistance to explode your breathing out. The negative parts of the exercise or going with gravity you inhale. You should consumed complex carbohydrates and some protein a couple hours before training and hydrate yourself with water. Hydrate just means to add a couple extra glasses of water to your pre-consumption.
Plyometric exercises: stadium hops, double leg hops, standing long jump with lateral sprint, depth jump with blocking bag, depth jump with pass catching, 90-second box drill. Energy bars   Protein  Muscle Builders   Creatine and Recovery

 

Ice Hockey

Hockey is a physically challenging sport so it helps to have more muscle mass. Typically you would want to use higher weight and low reps (8-12). The exercises should include a 2-second concentric contraction (resistance of weight moving against gravity) and a 6-second eccentric contraction (resistance of weight moving with gravity). Training exercises: leg press, squats, raised lunges, leg extension, leg curl, bicep curls, triceps pushdowns, incline dumbbell bench press, and dumbbell flat press. Make sure to add some negative only exercises in your routine. These exercises will build you up quicker and require a longer rest period. You should consumed complex carbohydrates and some protein a couple hours before training and hydrate yourself with water. Hydrate just means to add a couple extra glasses of water to your pre-consumption. A quick absorption of amino acids is a product called L-Glutemine powder.
Plyometric exercises: split squat with cycle, lateral jump on single leg, zigzag drill, lateral cone hops, 90-second box drill. Energy Bars   Protein  Muscle Builders   Creatine and Recovery

 

Ice Skating

Ice-skating is a cardio respiratory required sport. You should consumed complex carbohydrates and some protein a couple hours before training and hydrate yourself with water. Hydrate just means to add a couple extra glasses of water to your pre-consumption. A quick absorption of amino acids is a product called L-Glutemine powder.
Training exercises: leg extension, leg curls, leg press (at all angles), adduction, abduction exercises, abdominal and low back exercises.
Plyometric exercises: sprints, lateral step-up, side-to-side box shuffle, zigzag drill, double leg hops and lateral cone hops. Energy Bars   Protein  

 

Rugby

Cardio and strength training are needed with the sport of rugby. When training with weights, it’s good to train for explosive motions with the large muscles as well. General weight training exercises: leg press, squats, raised lunges, leg extension, leg curl, bicep curls, triceps pushdowns, incline dumbbell bench press, and dumbbell flat press. You must learn how to breathe. I know this sounds funny because you say, that’s dumb. Remember when you are jumping, or pushing against resistance to explode your breathing out. The negative parts of the exercise or going with gravity you inhale. You should consumed complex carbohydrates and some protein a couple hours before training and hydrate yourself with water. Hydrate just means to add a couple extra glasses of water to your pre-consumption.

Plyometric exercises: stadium hops, depth jump with 180- and 360-degree turn, depth jump with pass catching, pyramiding box hops, barrier hops (hurdle hops), alternate bounding with single arm action.  Energy Bars   Protein   Muscle Builders   Creatine

Back to Top

Soccer

Soccer includes your cardio respiratory, great agility and leg strength. The weight exercises legs: leg press, leg curl, leg extension, smith machine squats, hack squats (with your feet up high on plate), adduction, abduction exercises. Neck exercises: upper trapezes muscles, shrugs-front and back, neck machine for all angles, seated high rows, abdominal exercises. You also have to keep your neck very agile and strong. Again the object of the Plyometric training is to increase your explosive power. Your muscles can react instantly and with strength too. This will help you fly past your opponent before, they figure out what happened, you scored. Plyometric exercises: sprints, split squat jump, lateral jump over barrier, alternating push-off, cone hops with 180-degrees turn, stadium hops and lateral one-legged hops. Medicine ball exercises: overhead throw, power drop. Energy bars

 

Swimming

Aquatic activities are an excellent form of cardio respiratory endurance exercise. Swimming is a very good alternative for those with chronic orthopedic problems, recent muscle injury or a skeletal injury. A good cool down and warm up is walking in waist or chest high water. This is also good for beginners to help build their cardio ability. Make sure to keep a steady pace pushing the water with your body. This will work the legs, back, abdominal and hip muscles. Many exercises can be completed in the water with flippers. These will increase the resistance of the water. Flipper exercises for the upper body: lateral (out to side) movements will work arms, chest, and front shoulders-going the other way: upper back, rear shoulders, and triceps muscles. Some muscle areas to concentrate on are: back, arms, abs, legs, shoulders and chest. You should concentrate on working and building most of your muscles in the water.

Weight exercises: leg press, leg extensions, sissy squats (make sure these are done correctly), leg curls, lat pull-downs, rows, straight bar pull-downs, front dumbbell raises, side dumbbell raises, rear dumbbell raises, bicep curls, dumbbell chest press, incline dumbbell chest press, and dumbbell fly's. Energy bars.

 

Tennis

There are exercises that you may be performing that will actually inhibit your performance. Including these exercises in a training program can throw off shots and keep you from performing at your highest levels.

The Shoulders
As with most sports, the shoulders are perhaps the most important group to properly train. Besides the fact that they are involved in all shots, they are actually a small muscle group and can be easily injured. It is the rotator cuff that can and will interrupt your game or make it necessary to avoid playing all together.
Never do behind the neck movements (Press Behind Neck).
All pressing movements strengthen the entire shoulder area. For this reason 
Exercises: Dumbbell Presses or Seated Smith Machine Presses. Suggest using press machines. Include Front Raises, Lateral Raises and Bent Over Laterals.

The Chest
For tennis, there is no need for extremely strong chest muscles. You may avoid Heavy Bench Presses for serious players. For overall development, 
Exercises: Wide Grip and Incline Presses with barbells or dumbbells. 
Off season, you may include some Medium Bench Presses and Dips.

The Back
The back is strongly involved in your game. Much of the power in your stroke is generated in the upper back. It is not absolutely necessary to use heavy weights when working the back for tennis. Another problem with training the back is improper technique. Because you cannot actually see the back when working it, it is too easy to fall into bad habits. 
Exercises: Bent Over One Arm Dumbbell Row, Wide Grip Pull-downs and Pull-Overs, and Stiff Legged Dead-lifts.
You need to de-emphasize until the off season the Bent Over Rowing Motion and heavy trapezious work such as Shrugs.
Should avoid for low back, Heavy Dead-lifts.
Include Power Cleans for explosive power during off season.

Biceps
Choose to perform all biceps exercises in the seated position.
Exercises: Alternate Dumbbell Curls, Incline Dumbbell Curls and the Hammer Curl.

Triceps
Exercises: prefer Lying-Tricep-Extensions, Tricep Pushdowns and Kick-Backs during seasonal training.
Off season, can include Close Grip Bench Presses and Dips.

Forearms
Forearms need to be strong and have a great deal of endurance.
Should not be working the forearms so hard in any exercise session that the hands begin to cramp up. The forearms are worked strongly in any exercise where you must grip the bar.
We do not recommend Wrist Curls. These exercises are rotational type exercises and focus the action right in the wrist. 

Legs
It goes to saying that the legs are of supreme importance in your game. They need to be strong, but more importantly they require explosive power and endurance.
The training must also protect the hamstrings and the integrity of the knees.
Do not recommend Heavy Squats or Heavy Leg Presses for tennis players. Meaning doing 8 repetitions or less.
During the playing season we include Leg Extensions, Leg Curls, Lunges and High Rep Leg Presses and/or High Rep Smith Machine Squats.
During the off season, work on the Leg Presses with various foot positions and 1/4 Squats in particular foot positions in addition to the exercises listed above.

Abdominals
It is important that you maintain a high degree of tone and strength in the abdominal area. This protects the lower back as well as abdomen.
Exercises: 1/4 Crunches on the floor, Hanging Knee Up and Leg Raises.

Cardiovascular exercises need to be performed on a regular basis to improve stamina and utilization of oxygen.
Energy bars.      Protein

 

Wrestling

Wrestling uses upper and lower body muscles. Flexibility is a must so, stretching is very important.
You need to train for explosive movements so you can be quick and powerful. This would include plyometric exercises. Some for examples of exercises: sprints, box jumps, sky jumps. You must learn how to breathe. I know this sounds funny because you say, that’s dumb. Remember when you are jumping, pushing against resistance to explode your breathing out. The negative parts of the exercise or going with gravity you inhale. Your cardio respiratory ability is the difference between second or first place.

Legs: exercises: burst squats (don’t use really heavy weight for these but enough you can explode to come up twice as fast as going down. Make sure you are not leaning forward and use the power mostly in the gluts or butt area.), leg curls, leg extensions, calf raises.
Plyometrics exercises: stadium hops, zigzag drill, lateral cone hops.

Back: exercises: wide grip rows, lat pull-down-front

Arms: exercises: bicep curls, triceps press-downs, dumbbell kickbacks, arms and chest: medicine ball, over the head throws, over chest throws. Don’t stop the ball from moving, when you catch it, absorb the throw by bending your elbows, and shoot it right back up again.

Shoulders: exercises: front raises, lateral raises

Abs exercises: floor crunches, twist crunches, weighted pull-downs, leg raises. Energy bars.     Protein   Creatine

 

If you have been told not to exercise by your doctor, because of your health condition, wait for this program, or any other, till you have full clearance. Stay within the guidelines of your doctor till you have clearance to move to a higher exercise level.

Back to Top

 

At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately and you may need to see your doctor.