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Training Takeaways: How to Workout Like The World’s Greatest Athletes



1. Anti-rotational movements – sprinters

Anti-rotational movements, as the name suggests, try to reduce the rotation through our torso or core during movement. When we look at elite sprinters like Usain Bolt, Yohan Blake, and Tyson Gay, they limit the rotation of their upper bodies to ensure a strong, stiff frame that pushes power back into the ground. We can train antirotation through movements like the Pallof Press variations, in which we anchor a ligament in a fixed position and, while standing on its side, push that ligament forward or overhead. You can easily replace the tape with a pin-loaded cable machine if you’re looking for a heavier weight. Adding any of these variations creates a strong, stiff torso that limits waste of energy and makes you more efficient step by step.

2.Isolated Achilles tendon movements – soccer players (soccer)

There is no doubt that hamstrings are a commonly injured area, especially among field athletes such as soccer players. To not only get your hammies bulletproof but to improve your performance as well, isolated hamstring training should be an integral part of your program.

If you use certain exercises to work either the proximal (top), distal (bottom), or both ends of your hamstring, make sure you cover all of the bases. We can do this through movements like lifting the glutes and RDL for the proximal hamstring; Nordic curls and eccentric slides for the distal hamstring; and the razor blade for both ends.

Movements like Nordic Curl and Glute Ham Raise have become increasingly popular in recent years because of their links to injury prevention, and it’s obvious why. A stronger top-down hamstring is a healthier hamstring and will help you make top-speed sprints with quick changes of direction easier and safer.

3. Multi-directional speed training – tennis

Forward / backward, sideways and rotational movements are the basis of tennis performance.

Knowing the best positions to accelerate, brake, cut and crossover with the right mechanics can make the difference between returning a bombshell or losing 13-11 in the fifth set of a Grand Slam. Just ask the Big 3: Federer, Nadal and Djokovic!

Knowing this, it is highly recommended that you devote a section of your program to multidirectional speed moves such as the shuffle, crossover step, slice and drop step. When you master these movements, you will become faster, more powerful and waste less energy during your workout or a real tennis match. Start by focusing on correct posture first, then leg movement, and third on arms.

4. Plyometric movements – basketball players

From Michael Jordan and Shaquille O’Neal to Kobe Bryant and LeBron James, basketball is synonymous with high jumpers flying through the air to throw a dunk or parry a shot. It should come as no surprise that jump training exercises like plyometry are an integral part of basketball programs.

With exercises like quick jumps (take-off and landing on both feet), hops (take-off and landing on the same foot), and bounds (take-off and landing on opposite feet), you’ll train your hips, knees, and ankles to get them up in the air. Start by doing these as a single effort to a box or raised surface before hitting the ground. Then, when you are moving well, do several sets to test your muscle capacity.

When used correctly, plyometrics can help you jump higher, run faster, and reach new heights in athleticism and performance.

5.Method of speed-based training (VBT) – Australian Rules Footballers (AFL)

If you want to get a little sportier in the gym or if your routine feels a bit stale, VBT training zones could be the answer. Just as AFL athletes need strength, strength, and speed to be at the highest level, training in the gym at different speeds can allow you to get stronger, faster, and more capable.

VBT provides clear guidelines by outlining the ideal weight (% 1RM) and ideal speed to use to move the bar to one of 5 training zones that will improve athletic performance.

If you’re looking to build maximum strength, weights between 80-100% 1RM and bar speeds less than 0.5 meters per second are expected. For those looking to work on being more capable, expect speeds of 1 meter per second or more with weights around 10-40% 1RM.

6. Three Phase Training Method – American Footballers (NFL)

The three-phase training includes the three muscle actions (eccentric, isometric and concentric) and each focuses on a training period of usually four weeks. Each muscle action has a different role, be it to increase muscle growth and force absorption in the eccentric or lower phase; to improve tendon health and strength at sticking points in the isometric or rest phase; or to improve force and force generation in the concentric or upward phase.

Developed by US coach Cal Dietz, the three-phase workout is often used by some of the best players and teams in the NFL to achieve tremendous strength and strength gains in the gym and on the field.

To use the triphasic method on the squat example, train for four weeks with a focus on an extended eccentric phase (6-8 seconds down for weights between 60-75% 1RM). Then focus on an extended isometric phase for four weeks (4-5 seconds down for weights between 60-75% 1RM) before focusing on an extended concentric phase (rapid shift from eccentric to concentric for all weights) selected).

7. Maximum Aerobic Speed ​​(MAS) Training – Rugby Union & Rugby League Footballers (NRL)

When you are tired of the countless hours of road running or on the treadmill, you can combine your fitness with a MAS training.

The Maximum Aerobic Speed ​​(MAS) training method gives us the lowest speed at which we consume our maximum amount of oxygen. MAS is widely used to determine the cardiovascular fitness of rugby league and union athletes and can be used to build conditioning and fitness exercises for an entire season.

As an example, a 5-minute run test over 1200 m results in a 100% MAS of four meters per second. The higher the meters per second, the higher your aerobic condition. With this knowledge, training at or above 100% MAS can be designed to work harder, recover faster, and perform for longer.

You can connect with trainers like Jess from the Australian Institute of Fitness Website.

Men’s Health

New Study Claims It’s Not Healthy to Be ‘Fit but Fat’



Lina MoiseienkoGetty Images

A new study found that people best defined as “fit but fat” are at increased risk of obese health problems.

Fit but fat is a slang term for metabolically healthy obesity (MHO). People categorized as MHO have a body mass index of 30 or higher, but no systemic inflammation, problematic blood lipids, or insulin problems that are common with obesity.

A study by researchers at the University of Glasgow found that compared to metabolically healthy people who are not medically obese, people with MHO are 4.3 times more likely to have type 2 diabetes, 18% more likely to have heart attacks or strokes and, incredibly, their risk of heart failure is increased by 76%.

“People with metabolically healthy obesity were at a significantly higher risk of diabetes, heart attack and stroke, heart failure, respiratory disease and all-cause mortality compared to non-obese people with a healthy metabolic profile,” said Dr. Frederick Ho. Research Associate in Public Health at the University of Glasgow.

For the study, the researchers monitored 381,363 people who fell into one of four categories: metabolically healthy overweight (MHO), metabolically unhealthy overweight (MUO), metabolically healthy non-obesity (MHN), or metabolically unhealthy non-obesity (MUN).

It found that MHO individuals were generally younger, watched less television, exercised more, had a higher level of education, a lower deprivation index, higher consumption of red and processed meat, and were less male and not white than participants who were metabolically unhealthy obese.

Even so, if they are metabolically unhealthy, they are at greater risk of suffering from various obesity problems.

“In general, cardiovascular and respiratory outcomes rates were highest in MUO, followed by MUN and MHO, with the exception of heart failure and fatal heart failure and respiratory disease. For these results, people with MHO had higher rates than those with MUN, “said Ho.

In addition, the researchers also found that of a subset of participants for whom they had metabolism and obesity follow-up data, a third of those with metabolically healthy obesity became metabolically unhealthy within 3 to 5 years at the start of the study .

“People with metabolically healthy obesity are not ‘healthy’ because they are at higher risk of heart attack and stroke, heart failure and respiratory disease than people without obesity with a normal metabolic profile,” said Ho.

“Weight management could be beneficial for anyone with obesity, regardless of their metabolic profile. The term “metabolically healthy obesity” should be avoided in clinical medicine as it is misleading and different strategies for defining risk should be explored, “he added.

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Daniel Davies is a writer for Men’s Health UK and has been reporting for various publications on sports science, fitness and culture for the past five years.

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Watch a US Marine Attempt the Climbing Strength Test



Michael Eckert’s upper body strength speaks for itself. The U.S. Marine and two-time American Ninja Warrior competitor previously broke the world record for the most pull-ups in a minute when he did 50 repetitions on the bar. He also regularly shares his expert tips on building stamina and improving your pull-up technique on his YouTube channel. But in a recent video Eckert proves his strength in a completely different kind of challenge and faces the climbing strength test popularized by professional climber and YouTuber Magnus Midtbø.

The test consists of four rounds: a weighted slope on a 20mm bar, a maximum weighted chin-up, a maximum front lever grip, and finally a maximum dead slope.

For the weighted hang, Eckert starts by attaching 52 pounds to his belt – about 28 percent of his total body weight of 184 pounds – and tries to hang from the edge for 5 seconds. Then he increases the weight to 106 pounds – more than half his body weight – and repeats the 5-second slope. “It hurts, but I can go further up,” he says, showing the signs of wear and tear on his hands that are already visible. He peaks at 131 pounds and earns 7 points on this round.

In the weighted pull-up, Eckert starts with one rep with 106 pounds of additional weight, then moves to 150 pounds, then 166 pounds, and scores 8 points.

The third event is the front lever, a popular calisthenics movement in which Eckert has to stay horizontal as long as possible. The moment his body begins to sink, his time is up. He manages a total of 12 seconds and collects another 8 points. “That’s not bad,” he says. “My damn head was about to burst though … It literally feels like you’re doing a self-inflicted nosebleed.”

The fourth and final test is the dead hang, in which he has to hang on the pull-up bar with both hands and arms outstretched for as long as possible. “In my opinion, this is probably the most miserable test of all,” says Eckert. “We’ll see how it goes.”

His eventual total time on Dead Hang is 2 minutes 1 second, which is only worth 4 points. “That is the worst pain,” says Eckert. “And there are a lot of people out there who can hold a dead slope for six minutes. More strength for you. I’m proud to get over 2 minutes, but it’s definitely something I have to work on, this pain tolerance , the stamina in this position … That was brutal … That was definitely my worst category.

Eckert’s total number of points for the climbing strength test is 27 out of a total of 40 possible points. This corresponds to a climbing ability of V14. “I’ve never climbed a V14, probably because my technique isn’t that great,” he says. “But that’s really cool to know.”

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Woman left with half a skull after jumping from Yorkshire bridge



A Yorkshire student brave the odds and miraculously recovered after throwing herself off a footbridge in the midst of depression.

Despite having half a skull, Kayleigh Moore managed to change her life after a difficult battle.

The 23-year-old jumped off a pedestrian bridge over an expressway near Hull on April 17 last year after several previous suicide attempts.

A passing motorist found her after initially holding her on the street for a piece of rolled up carpet, Hull Live reports.

For the latest Yorkshire Live email updates, click here.

Kayleigh’s father was the police officer on duty that night, responding to driver’s 999 call when one of his colleagues who arrived at the scene recognized the victim as his daughter Kayleigh and asked him to inform and redirect him.

Her mother, an intensive care nurse, was also on shift that night. She was informed of the news when Kayleigh was taken to the Hull Royal Infirmary, where a trauma team in Resus was working on her.

It was easy for the next fortnight. Kayleigh suffered extensive trauma, swelling, and a cerebral haemorrhage that led to a stroke; and she broke several ribs, bones on her face, ankle, foot, and wrist.

Kayleigh had two emergency brain surgeries to relieve pressure on her brain, and the surgeons performed a cranectomy – the removal of part of her skull.

Kayleigh spent two weeks in intensive care

Her desperate parents were allowed to sit by her bed despite Covid restrictions as doctors warned them that Kayleigh might not survive.

However, after two weeks, she began to wake up. It was the beginning of a long recovery that is now drawing to a close 14 months later.

Kayleigh, who studied nursing at Hull University, said she felt “lonely” from an early age and endured difficulties in school that she attributes to the beginning of her mental health struggle.

“I was pretty bullied from a young age, I was followed home from school and beaten up, and I was introverted, so I came home from school and was always alone.

“After school I went to Bishop Burton College, where I made some friends, but they all lived far away from me. It wasn’t until I got to Hull University that I made friends and thought everything was going in the right direction. “

However, Kayleigh dropped out of college early in her third year in October 2019 because her mental health deteriorated.

She was on the university’s mental health team, which she credits for being “amazing and always there for me,” and she was also among the NHS mental health team.

Kayleigh is feeling as good now as it has been in years

For the next three months she had walked in and out of the Avondale Mental Health Clinic of her own volition fearing for her own safety, but she was always discharged after a short stay.

She was also rushed to the Hull Royal Infirmary “five or six times” by ambulance after making further attempts at suicide.

But she remembers the night she jumped off the bridge between Hedon and Paull and says: “I don’t remember most of it because of the trauma. I know that I had seen the psychiatric team the day before, and i … said i have to fight.

“I contacted two friends and they suddenly said that I just stopped replying to text messages.

“I posted the word ‘sorry’ on my social media and kept this post to remind myself how far I’ve come.

“I also recorded a video that said ‘Sorry’ and then I jumped.

“It was late at night and a member of the public found me. My father was there that night and he had a student officer with him and he replied that it would be a good experience for the officer. One of the policemen who came I knew me , and my father was told to go and go to the hospital immediately.

“My mother worked in the intensive care unit and was called to Resus, where I was intubated and sedated by the trauma team. Both my parents were allowed to be by my side because the doctors didn’t know whether I would survive. “

Kayleigh Moore suffered a cerebral haemorrhage and a number of terrible injuries

For two weeks she was in the intensive care unit on a ventilator and was looked after by her mother’s colleagues.

In incredibly open posts on her public Instagram account, _kayleighlauren Kayleigh shows how painful her recovery was after learning to walk again with the help of physiotherapy.

Last October, she had a cranioplasty, which involved making a metal plate to replace the missing part of her skull, and hugging fabulous long wigs after having her head shaved for the operation.

“Half my head is made of metal now,” said Kayleigh.

Although she suffers from headaches as a result of her brain injury, she controls it with medication.

And although she still has pain every time she walks more than two or three kilometers, she keeps walking and improving; She’s back at the gym too, running and swimming.

Her incredible resilience is evident in her Instagram posts, which she created to help others struggling with suicidal thoughts.

Samaritans: Phone 116 123, 24 hours a day, or email, in confidence

Platform 1 male community group: Support with problems such as psychological problems and addiction healing. Visit the website or call 01484 421143.

Andy’s Man Club:

PAPYRUS: A voluntary organization that supports suicidal adolescents and young adults. Telephone 0800 068 4141

Mind: A charity that provides support and advice to people with mental health problems.

Bullying UK: A website for bullying children and adults. Click here

Campaign against an Unhappy Life (CALM): For young men who feel unhappy. There is a website and a hotline: 0800 58 58 58

MindOut: Provide mental health support and advice to members of LGBTQ communities. Telephone 01273 234839

“I’m following another report from someone who’s been through the same thing, and their posts have helped so many people.

I feel like if I can post about what I’ve been through and show how I’m doing now, that I can go out and yes I can go to the gym then people could see that.

And while it may be really difficult now, there is light at the end of the tunnel.

“People used to tell me that and I didn’t believe it, but I’m actually living this now, and if they can see it on my Instagram account, they might take it more seriously and listen.”

Despite her terrible trauma, Kayleigh considers herself the best in years. She is currently applying to return to university in September to resume her third year of nursing, pending approval from occupational medicine and her surgeon that she is well enough to return.

“I am more determined than ever to become a nurse. I think what I’ve been through will make me a better nurse too.

“I wish it had never happened, of course, because it was very traumatic for me and my family. But I also think if it hadn’t happened I wouldn’t realize what a fighter I am and what I’m worth I know that now. “

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She would like to thank all the medical professionals who saved her life that night.

And for anyone struggling with mental health issues, she urges them to force themselves to go outside, play sports, meet a friend, and talk to people.

“I used to hide my feelings and just stay home, I didn’t want to leave the house. I now know that this makes it so much worse. I can’t believe I’m out to socialize and close going “to the gym, it feels fantastic.

“I’m in such a better place now. I haven’t seen my own strength until now. I almost died, but I feel like I have a bright future ahead of me now. “

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