Sprint training and explosive top speed

I can't tell you how many articles or tips that I have seen about top speed training that are absolutely incorrect. I am writing this blog to separate miths from facts, and tell people the best way to increase there top speed(and it doesn't include buying anything). People believe that explosive speed is hereditary and it could not be significantly increase through any type of training. This is so wrong its frustrating. There are so many things that one can do to increase there top speed, and many of them are very easy. Secondly, people believe that they are not able to increase their top speed without the purchase of training products. This is also wrong. All one needs is some open space.

Easy ways that one can increase his top speed is by sprinting without resistance, sprinting with resistance, sprinting slightly down hill, lifting weights, increasing their lateral quickness, and probably the most overlooked, stretching. When one does all these things consistently, then they will see dramatic results.

The most effective way for one to increase their top speed is to run sprints. Measure out about forty yards. Sprint the entire forty yards. Spend as long as you need to catch your breath enough to sprint back with the same intensity. repeat two or three more times. Next, run sprints but this time add some resistance. This can be done by pulling a parachute, sled, sandbag etc. or running up a slight hill.

Weightlifting is very important because it provides one with the power to reach explosive speeds. Weightlifting drills that one can do to increase their speed are lunges, squats, calve raises, leg presses, and the ham pull.

Training lateral quickness and stretching are two very overlooked aspects of speed training, yet still very important. Lateral quickness helps stabilize ones muscles while running to prevent the loss of momentum. Stretching helps utilize one's entire muscles and prevents them from bieng held back by tight muscles.


If one follows these tips, then they will see quick and rewarding results.

Increase your vertical by12+ inches fast

You have probably heard many claims like this before, but there is a workout program called the jumpmanual that really does this. The key aspect of this workout that sets it apart from other workouts is that it focuses on vertical explosion not vertical endurance. The way this is done is lowering the amount of reps, but doing them as hard as possible. This is because when you do twenty reps of the same drill, you may be trying to jump as high as you can, but you are most likely pacing yourself or too exhausted to jump at your maximum potential. This means that you are not training to jump higher, but it means that you are training to jump at the same height multiple times. For example: say someone wanted to run the 100 yard dash, they would not train for it by running six miles. Although they would feel soar and like they have just completed a good workout, they really haven't helped their sprinting ability.

The jump manual also contains much more helpful information. It includes ways to help you recover from your workouts faster, It includes the proper technique to jump that could increase your vertical by three inches the first time you try it, and it includes online support from the creator himself (who has a 44 inch vertical himself) free for one month. You also get a complete workout schedule with tons of great and well explained vertical.

I personally am five ten and I have been doing the program for three weeks. I went from being able to touch rim on a good day, to being able to easily grab rim with two hands. I am so close to dunking! To learn more about this amazing program, go to www.jumpmanual.com

Omega 3 Fatty acids

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Here is a list of all the PROVEN benifits of these omega fatty acids:

• Helps to manage High cholesterol and lower blood pressure.
• Lowers the risk of diabetes and heart desease
• Lowers the risk and severity of arthritis
• Lowers the risk and severity of Osteoporosis
• Boosts your mood and prevents deppresion
• Helps to prevent and lower s severity of asthma attacks.
• HELPS PREVENT MULTIPLE TYPES OF CANCER INCLUDING BREAST, COLON AND PROSTATE CANCER.
• And it does much much more

Go to http://www.umm.edu/altmed/articles/omega-3-000316.htm to learn more.

Great Ab Workout for Six Pack Abs

He may seem funny but it is a good Ab workout. Although he said to give you abs 5-7 days of recuperate, you really only need 48 hours because you abs recuperate faster than most muscles.

PRODUCT OF THE WEEK: Muscle Gauge Pure Whey Protein Isolate

Muscle Gauge Pure Whey Protein Isolate is the perfect nutritional component to compliment your muscle growth, fat loss or fitness program. Packing an awesome amino acid profile, Muscle Gauge WPI is easily digested, lactose free, sugar free, and fat free!

The pure whey protein isolate used in Muscle Gauge's WPI is absorbed into the body fast, transporting amino acids into muscle fibers to begin the repair and rebuilding process. Muscle Gauge Pure Whey Protein Isolate delivers the highest quality pharmaceutical grade whey protein at a price you can afford. Don't pay more, don't settle for less. We challenge you to find a cheaper pure whey protein isolate product!

Why should you use pure whey protein isolate? Whey protein isolate has been filtered twice through the most technically advanced micro-filters, separating or "isolating" it from any impurities. This is why pure whey protein isolate has the most protein per serving, the least calories per serving, has no fat, no sugar and less than 1g of lactose. Most whey protein products on the market don't even come close to that kind of purity!

Not only does Muscle Gauge Pure Whey Protein Isolate have an unmatched nutritional profile, but it's also tastes delicious and mixes easily! Each flavor is taste tested in our laboratory, and approved by a taste-test panel before being released.

Please Note: 10lbs & 25lbs sizes ship in a sealed box & heavy duty bag. All sizes contain a scoop.

Muscle Gauge Pure Whey Protein Isolate Facts:

• 25g whey protein in every serve!
• 28.4g serving size
• Zero ion exchange
• Zero fat
• Less than 1g lactose
• Superior amino acid profile and BCAA's
• Highest PER (protein efficiency ratio)
• Highest NPU (net protein utilization)
• Easily digested
• More protein by gram than any other
• Supports muscle repair and recovery
• A massive 80 servings per 5lb container!
• No trans fats
• Gluten free
• Safe for lactose intolerant people
• Mixes easily
• Loads of flavors available: tastes delicious!

Glycomase (this may be the key to big muscle gains)

GLYCOMAIZE PRODUCT DETAILS

Waxy Maize blend for instant and intermediate energy!

Whereas proteins assist with muscle rebuilding, carbs refuel and replenish. Of the various types available, Waxy Maize Starch and Trehalose are two of the best. Waxy maize starches are long-chain, highly-branched, exceptionally-dense complex carbohydrates that are rapidly absorbed. Trehalose is a much smaller, slower-digesting molecule comprised of two unusually linked glucose sugars.

Together, these carbohydrates provide immediate and intermediate energy, top-off glycogen stores, and aid with the absorption of nutrients. That's why they're the foundation of our Glyco-Maize formula. Unlike other high-carbohydrate formulas that you may have used in the past, Glyco-Maize is designed to be used often and in greater amounts. Added Carbogen enzymes help ensure fast, easy digestion without bloating or cramping. So, when you're ready to power-up your pre-, during- & post-workout drinks and shakes to meet the intensity of your sports, you're ready for Glyco-Maize.

Beyond The Basics: Glycomaize Product Highlights:

• 35 grams of concentrated carbohydrates per scoop
• Packed with fast-acting, high-molecular weight Waxy Maize StarchTrehalose for intermediate energy
• Trehalose for intermediate energy!
• Contains Carbogen digestive enzymes to enhance utilization
• Unflavored versatility: supercharge your protein, weight-gainer, creatine, and amino acid drinks with Glyco-Maize.

More on Glutamine

What is Glutamine?

The most abundant of amino acids found in the body, Glutamine (or L-Glutamine) makes up over 60 percent of the skeletal muscle tissue. It is a fuel the digestive tract and immune system craves, and 19 percent of a Glutamine molecule is made up of nitrogen, making it the primary conductor of nitrogen to the muscles. It is especially found in high concentrations in the brain, muscles, gut lining, lungs, heart, kidney, and liver where it has multiple and critical functions.

Glutamines functions in the body:

Glutamine is essential for several bodily functions. These include:

1. Primary source of energy for the immune system.
2. It is converted to Glutamic acid in the brain and promotes the synthesis of GABA, an important brain neurotransmitter. Many believe that L-Glutamine enhances mental function.
3. Maintains the structural integrity of the intestinal lining.
4. Plays a major role in synthesizing muscle protein and cell-volumizing.
5. Assists with blood sugar control.

Creatine Monohydrate

What Is Creatine Monohydrate?

Creatine monohydrate is the most effective and popular supplement used by athletes to increase lean muscle mass, strength and energy. The human body naturally makes creatine to supply energy to the muscles. Creatine is made in the liver, pancreas and kidneys and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).

Creatine is 100% natural and is found in small amounts in some foods. Some foods that contain creatine are red meat, salmon, herring and tuna. The amount of creatine in these foods is minimal, and most (if not all) is lost when the food is cooked. The best source of creatine monohydrate is creatine powders. These supplements are 99.9% pure creatine and only a small daily dose is required to raise the creatine levels in muscle tissue.

How Does Creatine Monohydrate Work?

As mentioned above, when creatine monohydrate is taken it travels to the muscle cells via the bloodstream. It is then converted to creatine phosphate. Creatine phosphate’s role is to replenish the body’s reserves of ATP, the muscles’ ultimate energy source for short, explosive bursts of energy.

The moment you pick the weight up of the rack, your body calls on its ATP stores to power the muscles. After 5-10 seconds, the energy from ATP has been used. Your body then turns to creatine phosphate, which is quickly converted to ATP and used as energy. This process only takes a fraction of a second. If the body does not have an adequate amount of creatine phosphate available, it turns to glycogen. The problem with glycogen is, it takes much longer to be converted into ATP (around 20 seconds).

So if the muscles are completely saturated with creatine through supplementation with creatine monohydrate, more creatine phosphate will be available resulting in more energy, increased weight and raps, and increased lean muscle growth.

Beyond the Basics of Workout Recovery and Muscle Building

If you are currently on an intense workout program here are some helpful tips that will help you through the recovery process and provide you with the information you need to get the results your looking for. First and most importantly you must not work the same muscle group within 48 hours. Stretch each main muscle for at least thirty seconds on you off days. It also helps to stretch after your workout.

The key to muscle building and workout recovery is to refuel. Simply taking a protein shake after each workout will help but in most cases it is not good enough. The best kind of protein for directly after a workout is one made up of strictly whey protein isolate. This quick dissolving high quality protein that is most effective when taken directly after you workout. It is very important that you take protein before you go to bed. This is because you do most of your recovering in you sleep. The type of protein that you should take before you go to sleep is a blend. I recommend one with whey protein isolate, and micellar casein. This way you will be able to receive a steady supply of protein for up to six hours while you sleep.

A supplement that will help you get results from protein is a complex carbohydrates. This should be taken with your protein shake right after your workout. The complex carbohydrates help your body refuel and recovery, provide you with long lasting energy, and help the protein with the rebuilding process.

Glutamine is the is the most abundant amino acid in your body. It makes up over 60 percent of your skeletal muscle tissue. It is important because it is the primary source of energy for the immune system, it enhances mental function, produces more natural HGH, and it helps with the recovery process. Simply mixing Glutamine with with your protein shake after a workout and before you go to bed with help you recover much faster.