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Lifting Outside the Lines

By: Joe Tucker (CrimsNkentucky)

As many of you know, I like to work out as well as run this site. Today we are going to discuss tools of the trade that can help athletes and more specifically football players. I decided to write this article to help some of you that are training to get the most out of your workouts. Football players could be broken down by position as to what workouts or exersises would benefit each position better, but one thing is consistant, it is a sport based on explosive power. Linemen must explode off of the line firing into the opponent, wide receivers and defensive backs must explode into their routes and be able to stop and accelerate on a dime, many times exploding into a different direction. We'll save techniques and specific exercises for another article and keep the focus on unique tools to help fire up your workouts.


Sandbags: That's right sandbags. Sounds old school doesn't it? It is and it works. There's one thing though sand bags bust, leak, are messy and end up taking the hide off of you. Now, a few companies are catching on to the idea of odd object lifting and have developed sandbags especially for training. Odd object lifting helps to fire off more muscle fibers which are often overlooked or not targeted. It can be the ultimate core excersise.

And now, Performance Coach Josh Henkin has created a new type of specialty training bag: the Ultimate Sandbag.


EZ-Grips by Ivanko: These "thick" grips allow for a wider grip on any bar, or dumbbell you choose to use. A wider grip allows for greater strength to be developed because it helps to incorporate more muscle fibers into the lift. Activating more muscle fibers is the key to getting big and developing your muscles. Using thick bars has long been a tool of weight lifters to get stronger quicker. Ivanko just made it simpler, less expensive and more comftorable.


The Football Bar: A new type of ez-bar designed with the footbal player in mind.

You've all heard of an ez-bar. An ez-bar is a barbell with curves in it designed to put less stress on your wrist, but it also puts less stress on your muscles. An ez-bar reduces muscle activity in the biceps compared to using a straight bar, although it does incorporate more forearm muscles. If you are wanting to get maximum growth out of your biceps use a straight bar. My point, and the reason I digress from the football bar, is that angle does matter.

football bar

Research has shown that the football bar, reduces stress on the rotator cuff, strengthens wrist stabilizer muscles, increases the number of muscle fibers firing off, and increases straight bench lifts. This is an exceptional tool for linemen. A football bar was used to study the effect of grip angle and hand spacing to bench pressing. This bar mimics the use of both a straight bar and dumbbells, i.e., elbows close, recruiting more stabalizer muscles to balance the bar. The grip angle on the bar is designed to train the triceps brachii more directly than the straight bar. The hands are placed on the handles closest to the center of the bar while the orientation of the handels keeps the elbows tucked close to the torso while bench pressing. The results were that the football bar users gained muscle faster than regular straight barbell users. Press Here for Detailed Research


Alabama Sports Nutrition

Put God’s Design to the Test!
But the plans of the Lord stand firm forever, the purposes of his heart through all generations.” – Psalm 33:11 (NIV)In America, we believe that we can make everything better. In fact, we relentlessly pursue improvement. And this can often be a good thing! It can make us examine our hearts and actions and get right with God and others. It can bring new advances in medicine, travel, industry and the environment. It can even help us discover and understand God in new and deeper ways.But many times our efforts to improve on God’s design give us a far inferior result. In his book, What the Bible Says about Healthy Living, Dr. Rex Russell encourages us to “as much as possible, eat foods as they were created.” God’s design is not always convenient, but it is always best.Many companies are introducing genetically engineered and “functional foods” that claim to be superior to their natural counterparts. The primary driver is not to benefit your health—it is purely economic. These new foods are created to “enhance processing and fresh market value.”Unfortunately, the more we process foods the less nutritional value they deliver. Our bodies don’t know how to process these altered foods. We strip vitamins and minerals out of food, put them back in and then call them “enriched.”

One of the most common examples of this can be found when we look at whole grains versus their refined alternatives. When wheat flour is processed and bleached into white flour, 40 percent of the original wheat grain is removed. This includes the bran and germ of the wheat grain, which contains virtually all
of the nutrient value of wheat. So, if you are eating white bread, pretzels, noodles and pastas, or baked goods like rolls or biscuits or cookies, over 50 percent of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorous, zinc, copper, iron and fiber is lost.
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Alabama Sports Nutrition


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In this article we will be talking to Buck Kinney, a member of our site and a professional athletic trainer. We will examine the importance of explosion and what athletes need to consider when training in order to achieve success as well as compare the training programs of a few of the recent Alabama coaches. Buck used to race dirt bikes competitively as well as compete in strong man competitions and power lifting up until 2004. He now trains all sorts of athletes, but focuses primarily on football. Clients of his have gone on to play sports for Alabama, Georgia, Georgia Tech, Mississippi State, and several others. At times he and Coach Eyer, of SPS Training work together even though Jack is based out of Alabama and Buck out of Georgia. Buck handles the kids from Georgia, Florida and Mississippi, while Jack works more with the kids from Alabama.  Athletes turn to trainers like Buck to take their game to the next level. Click Here To Read Rest OF Article



WeightsMuscle Building BasicsWeight


Everyone has been at the point where it feels as though they are doing everything in their power to increase strength and muscle mass, but their body just refuses to respond. Their diet is perfect, their training is intense, they are taking a plethora of supplements, yet nothing seems to be happening. Of course, there are plenty of explanations: they are a "hard gainer," or have "bad genetics." This leads one to think that they should just give up, or that using performance-enhancing drugs is their only option. But the fact of the matter is, almost anyone can gain much more muscle than they thought possible without the use of drugs if they put their mind to it and learn some key strategies. What it takes is dedication. This article will discuss these strategies, in terms of diet, training, and other areas. (Click To Read Rest of Article)


By: berOff Season TrainingRot

About Robert Jay Floyd:

Jay Floyd is a Strength and Conditioning Coach and Offensive Line Coach at Alexander High School in Douglasville, GA. He received his B.S. in Exercise Science and M.Ed. in Physical Education from Columbus State University. A competitive powerlifter, Coach Floyd has Squatted 800, Benched 450(515 in the gym), deadlifted 633 and totaled 1850 in the 275 class.


Off Season Football Training

By: Jay Floyd


Everyone has to start somewhere. I was lucky to get my start in a good place. When I was in high school, I subscribed to Ironman Magazine and Muscle Media 2000. Both magazines ran a similar article by Bill Starr. Bill Starr was a strength coach and former Olympic lifter and powerlifter.


In this article, he talked about a 3 day per week routine that centered around squatting and pulling. It was extremely basic but it worked wonders for me. I have given similar programs to beginners in the past and the results have been nothing short of fantastic. Click Here to Read Rest of Article.

Jay Floyd Everyo h so

Alabama Sports Nutrition

Flexibility Training and Reducing Injury

By: Coach Jack Eyer (SPS Training)


Flexibility Training for Improving Performance and Reducing Injury

Every coach, athlete and physiotherapist uses stretching on a regular basis as part of their training. Stretching is used in warm ups, cool downs or as separate training sessions known as flexibility training.

Although it is commonly used the science of flexibility training is probably the least understood of all the fitness components. Why should it be done? How should it be done? When should it be done? This article will discuss the latest findings and recommendations to answer these questions.

To read the rest of the article click here

Sports Nutrition

Tips On Improving Your 40-Yard Dash

The sports world has placed high demands on today's athlete. Athletes today are measured by height, weight, strength, power, and speed. Speed plays an important role in sports, as quite often the fastest athlete is the one that comes out ahead.

Speed training and development is thrown into a training session without much thought or direction. Coaches often find it is too much time and effort and fail to "wipe the chalkboard clean" and start from scratch to teach the athlete proper running mechanics. By teaching an athlete the most efficient means in which to move their body, athletic performance will greatly improve as the athlete will be able to react more quickly and play with greater speed and acceleration.

To read the rest of the article click here

Sports Nutrition

Ocularmotor Skills and Training In Football


Dr. Howard L. Bailey, O.M.S.

One NFL coach said, I would rather have a quarterback who can make 15 "looks" in 3 seconds over one who can make only 9 "looks"in the same time period. Another team states that "our defensive backs react quicker and can go from point to point faster after API's training." If you feel this is important to your players, read on.

Athletic Perception Institute has been involved with training ocularmotor skills in athletics for over 20 years. Over 2,500 athletes have been trained in major sports. Eleven NFL teams, 32 major colleges, Gold Metal Olympic teams and U.S. Navy fighter pilots are among those who have benefited from API's training.

To read rest of article click here

 Sports Nutrition

We will be updating our articles regularly so check back to get the latest tips to improving your performance.


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