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Knee pain solution

Kettlebells have become a very  popular training style in the past 5-10years, in the USA. The Kettlebells, unlike many other popular fads, are here to stay. Besides being one of the most effective ways of training, whether to lose weight or for athletic performance, they can also be used for people with bad knees who have trouble squatting, lunging or pretty much doing any exercise for their lower body. If you have bad knees and  are in too much pain to do lower body exercises, it is very hard to accomplish your fitness goals. The article written by Dr. Ben Fung goes into more detail anatomically on how the kettlebells can help people with knee pain, specifically. I will elaborate and share some more examples in the upcoming article on effective kettlebell exercises for people with knee pain and looking to lose weight.  click the picture to read his article “Kettlebells for knee pain”.

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click picture for article

 

By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Sports Coach, Sports Performance, Sports Performance Coach, Fitness, Strength Coach, Strength and Conditioning Coach, Fitness Coach, Women Lifting, Resistance Training, Women Resistance Training, South Jersey

Part 2 progression of training

Progressions of training for athletes:

Last week I mentioned that an individual’s advancement in the progressions depends on his or her specific goals and capacity to complete them.  The next two phases, maximum strength and power, consist of advanced movements and total body awareness.  No matter what sport you compete in, or goal set. The next two stages are essential.  In the same respect, many of the exercises from these phases are thrown about the gym with no regard to the risk of injury. Focus

 

Phase 3: Maximum Strength.  This refers to the highest force produced within the muscles to create a maximum contraction.  More simply stated, it’s the most amount of weight that can be lifted in a given exercise.  An effect of maximum strength training is a synchronization of muscle fiber firing during a contraction.  To give you a picture, lets diveTrain movement not muscle 3 reasons into the muscle.  Strings of muscle fibers run along the inside of the muscle and act as small rubber bands.  If more of these muscle fibers pull at once, the muscle contraction as a whole will be stronger.  Another effect of maximum strength training is an increase in contractile force.  Muscles must adapt to the load placed upon them.  Consistently lifting heavy weights will enable the muscle fibers to contract with more force.  One misconception about strengthening is that you must push until fatigue for the best result.  When an individual pushes to exhaustion they have strayed away from the goal in mind, PURE STRENGTH.  One hundred pushups is an example of muscle endurance and will allow you to make that movement repeatedly.  If you are strengthening, the aim is to bench press as much weight as possible only once. These are different modes of exercise and challenge different energy systems. Therefore, one does not equal the other.

“Because strength is a crucial athletic ability, it always has to be trained with theGet results with Training Aspects Personal training other abilities.”(periodization training for sports) This phase is a main focus during pre-season in athletics and can last for 3 to 9 weeks. During the competitive season strength training is woven into the week to assure that the athletes will lose as little strength as possible.  Exercises are high intensity and low volume with rest intervals between 2 and 5 minutes for the muscles to fully recover between sets.  The movements are slow and controlled to create a large amount of tension in the fibers.  Eccentric and tempo training can be utilized to increase the contractile force in the muscle fibers.  Pay special attention to range of motion and technique due to the elevated risk of injury.  Make sure you are breathing properly so there is no loss in power.

 

Phase 4: Power. Work divided by time.  How quickly can you synchronize your muscles to lift large amounts of weight?  This is why body awareness is important from the day we start.  Exercises such as the power clean, clean and jerk, and power snatch require more than just pure strength, they require extreme coordination.  The advanced movements performed in the barbell power clean, for example, replicate multiple actions from other exercises.  It includes the deadlift, shrug, calf raise, high pull, and front squat to be completed consecutively in an explosive motion.  Easy?  Olympic weightlifters do this exercise lifting hundreds of pounds!  The muscles, again, need to be perfectly synchronized and must know the appropriate time to contract and relax.

            This is usually the last phase before transferring to sport specific plyometrics, sprints, agility, hand-eye coordination, etc.  The heavy weights that you are lifting very quickly with a jumping motion (power clean), is reduced to weights slightly more than your body weight.  Now we have the ability to move quicker with more power and strength to be utilized in competition.  There is still plenty of training to be done, but our progression of resistance has elevated our physical potential to be the absolute best we can possibly be.

 

Zak Goodman BS, CSCS
Exercise specialist

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Training Aspects Personal trainers educate you on healthy breakfast

Your breakfast tomorrow

I am often asked what is a good tasting , energy packed, healthy breakfast. Who would’ve guessed it, Oatmeal! Oatmeal (depending on the type!) has a strong complex carbohydrate base, with the right amount of protein and fats to make it an energy and nutrient dense breakfast! Click the picture to follow the recipe from Core performance to start your day off right tomorrow!

Oatmeal is great, however this recipe is no longer available, here is some other great recipes, click the picture 

Training Aspects Personal trainers  educate you on healthy breakfast

This link is now redirected to a different site, but still good info

Health tip!
Try do create this breakfast with steel cut oats rather than 5 minute or 1 minute oats. If steel cut oats are not realistic due to the 20-30 minute prep period, then use 5 minute oats. Try to stay away from using the 1 minute or instant oats.

By: Kirill Vaks
BA, CSCS, ACSM-CPT, NFPT-SNS
Fitness expert 

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

The journey of training progressions

Progression of training

Personal Training program progressions

Typically, the trainer breaks down a resistance training program for athletes into phases,personal trainer progressions for the weight loss and body fat burn client. also known as progressions.  The progression that the athlete advances to depends on your specific goals and capacity to achieve them.  Of course, there are many other factors that are considered, but the results achieved through resistive exercises are due to the regiment put in place by good trainers.  This may also be utilized by healthy, active individuals looking to advance their workout.

 

Phase 1:  Anatomical Adaption.  Do you remember that feeling the first few times you ever lifted weights in the gym?  You felt stronger and probably thought you looked better in the mirror. It’s okay, we all did it.  This is due to the motor unit activation and muscle recruitment made within the body.  In other words, your nervous system woke up due to the new stresses placed upon it and told your muscles, “Hey! We need you!” Unfortunately, your body shape did not change and your muscles had not grown yet, but strength was definitely gained.

Training Aspects performance, fun training, train how you wantThis phase usually lasts about 2 weeks, give or take, depending on the individual.  Concentrate on controlled movements and feeling the exercises “within the muscles”.  Do not worry about the amount of weight being lifted.  It is important to know where your limbs are in accordance to your body as well.  Even though it may seem you are making progress, the correct neuromuscular connections need to be made.  Improper technique can lead to underdeveloped movements, and in turn cause injury in the long term. Some anatomical adaption exercises include machine bench press, lat pull-down, leg press, and leg curl.

 

Phase 2:  Hypertrophy.  This phase is most commonly seen in the gym even though the name may be unfamiliar.  If your goal is to be “sculpted”, then this is where you keep your training.  This is not the main function of this stage for athletes though.  In relation to sports, hypertrophy refers to the growth of muscle fibers to build the capacity for later phases.  A base is established to prime the muscles to move into maximum strength,  muscle endurance, and/or maximum power.  This is why moderate loads are lifted until exhaustion and drop sets, super sets, and compound sets are utilized.

If you are moving forward in your progression, the hypertrophy phase can last 1 to 6 weeks depending on an individuals goals and experience.  It is usually tied in with

The journey of training progressions

anatomical adaption, but repetitions are lowered and resistance is increased.  Again, technique is very important and must receive special attention.  Advanced exercises will soon increase in intensity, which refers to the percentage of your one repetition maximum.  The pace of a single session does not replicate competition speeds at this point and rest periods are 60 to 90 seconds for muscle recovery.

 

 

Next week will cover the maximum strength and power phases.

Zak Goodman BS, CSCS
Exercise specialist

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*  15minute challenge 

 

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Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

SPorts performance facility in voorhees and Sewell New Jersey.

Athlete Performance

Athlete performance:

Athlete performance for results

Training Aspects’ has the top Strength and conditioning coaches in the South Jersey area!
We can help you increase your performance on and off the field/ice. If you are currently in season, we can help you stay fresh!If you’re in off season mode let us help you prepare for the season, so you can take it to the next level!

Increase performance: We can help you increase strength, endurance, agility, speed, power, efficiency etc. no matter your sport!

Sport specific training: Currently we work privately with:
*Hockey,
*MMA/ Boxing
*Lacrosse
*Youth soccer

1 on 1 training comparable to none!  Cherry Hill, Marlton, Haddonfield and Surrounding areas!

Kirill Vaks B.A., CSCS, ACSM-CPT, NFPT-SNS

Robert Jost NSCA-CPT, ACE-CPT

 

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  • This field is for validation purposes and should be left unchanged.
Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Healthy fitness habits

Success is inevitable….

Success is Inevitable:

Fly like a ninja

The little secret to fitness success was focused on introducing realistic lifestyle changes.  Fitness goals are not meant to be a sprint; they are a marathon.  If someone tells you that accomplishing your goal will be easy, you will pay for it in the long run.  I went onto further explain that your first month will be the toughest.  However, your body will adapt and mentally, you will seek out the challenge, and maybe even look forward to it, a little.  Now, nothing disappoints me more, than someone who  after putting in so much time and effort reverts back to their old habits.  That person’s goal is my goal.  They are a reflection of me.  Not only was their money spent and our time put forth, but the energy, the pain, the sweat, the tears (yep, sometimes), all gone!

This is where rest and relaxation is essential.  When you put a consistent amount of stress on the system (an extreme), the first time you fall off, miss a day, eat something you’re not supposed to, get sick etc., that healthy habit and lifestyle change will be lost.  The reason it’s lost is that it was never a lifestyle change.  You were adding an extreme change to the body that it will tolerate for a short period of time.  Think back to all of the diets and fitness programs you were a part of.  Most likely, you stayed disciplined for a week, a month, maybe six months, or even a year, but at some point, you lost it.  This is why it is so important to take small steps to achieving your fitness goal and actually making it a long-term lifestyle change instead of a short term lifestyle change.  Here is a great tool for success

1.  Have a day to refresh.

Training: have at least one day, where you are actively recovering, stretching, foam rolling, in a Jacuzzi, and the like.   Then, make another day for yourself when you aren’t even thinking of training, meaning you are just enjoying regular daily activities.Personal training near me

Nutrition:  As I’ve said before, you have to create the habit.  The first month may need to be disciplined (depending on the goal) but after that, add a day where you enjoy a few meals, but make sure it is organized.  Have three specific meals throughout the week which are your cheats.

2.  Keep it fresh!

Training: Nothing will force you to burn out quicker than doing the same workout over and over again!  Not only will you be bored, but you’ll also have hit a plateau.  Change things around.  Maybe not every week, but at least once a month.  Challenge your body in different ways.

Nutrition: If you are eating the same foods every day and are only following a “diet”, you will burn out.  Follow a concept which is adjusted to your needs, not a diet.  This way, you are getting variety in your meals.  If you’re only eating chicken and brown rice every day, no wonder you gave up.  Don’t get bored; keep it fresh!   Have plenty of choices!

3.  Change your mindset.

Healthy fitness habitsTraining and Nutrition: Referring back to a lifestyle change, think of it as normal instead of a training regimen.  Life throws curve balls, and our schedules and situations change.  Don’t think of working out or eating right as a luxury (it’s not); think of it as a necessity (because it is!).  When your schedule, environment, or situation changes, whether for a short period of time or for good, you can adapt with it.   For example, if you work out for an hour five days a week and your schedule changes to the point that you can no longer work out five days a week, don’t use the excuse “it’s all or nothing!”  Adapt with your new schedule.  Remember! we’re making lifestyle changes which are a  mind set, not strict regimen changes.

 When you set your self up to succeed, success is inevitable! 

 By: Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 
 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield, Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043