ATHLETIC ACADEMIA-

  Superior Workout Conditioning

  Are you a serious athlete that has limited training time between studies and Social life? Are you considering the possibility of earning yourself an athletic scholarship to a division I or II school?  I have been in the same situation after earning a Baseball scholarship Greensboro NC in 1996.  Now after many years of experience in biomechanics and kinesiology studies, I have set my sights on a serious strength training book for potentially outstanding professional athletes. So many books have been written on strength training, and they all seem to be identical in philosophy and training methodology.  We all have heard of Isotonic, Isometric, Plyometric, and other numerous variations of muscle contraction systems.  How have the multitudes of training books fallen short of academic glory? Simple. They don’t focus enough on specific training methods for the many diverse classes of sports. Not only that, but the methods don’t interlace or incorporate proper cross training of Isometric, Isotonic, and Plyometric muscle contraction systems.  There are many variables that come into play when training for different sports activities. Boxing, Wrestling, Football, Baseball, Basketball, Track and Field, Soccer etc; each require specific training methods if one dreams of attaining the highest accolades and proficiency in any given sport endeavor.  We found athletes such as Baseball Pitchers training with heavy weights and doing exercises that have been proven to work against flexibility, balance, and specific muscle density required for needed improvement of velocity.  A pitcher topping out at 80 mph could easily be throwing 90 mph with in six months of isolating proper muscle groups and incorporating vital co ordination drills.  I have divided this book up into different sections to help different athletes tackle the workout puzzle and to minimize time wasted on fruitless drills and exercises that are boring and time consuming.  Biomechanics play a major role in determining, what workouts to do?, how much weight?, how frequently?, and what are the best proven exercises to get results fast?  To answer these questions I first took a look at some of the finest professional athletes and their training programs.  In determining some of the tricks of the trade, we took a look at , Michael Jordan, Hershel Walker, Jim Thorpe, Carl Lewis, Bo Jackson, Earl Manigoat, Muhammad Ali, Pedro Martinez, Mickey Mantle, and Bruce Lee to name a few.  Everyone knows how to Bench Press, Squat, use free weights, do various sit ups etc. but few know the correct combination of isotonic, isometric, dynamic isometric, plyometric, callisthenic, and balance drills to unlock the bodies fullest explosive potential.  For instance few basketball players and track athletes understand the best combination of drills to enhance jumping.  Most of them jump over boxes, jump rope, do squats, and do thousands of toe ups and timed jumping drills in hopes of getting competent results.  If a person works hard doing these drills they will see results, although most people forget the importance of stretching and isolating the hip flexor muscle with isometrics and balance drills to send their game to the next level.  Also few know the importance of properly stretching and isolating the Soleus, Tibialis anterior, Peroneus longus, and Extensor Digitorum longus muscle groups around the shin regions.  This was one of the training secrets of Michael Jordan's great leaping ability, as well as Hip Flexor isolation and stretching.  Most people just see an athlete in the Gym Squatting, Bench Pressing, and Working Free weights etc. and imagine this is all that there is to it.    "A long run on the tread mill and I have that scholarship locked," so they think.  For many good high school athletes this is enough to get them the Division I scholarship based on a little hard work and sheer natural talent.  What they don’t see coming is that every Tom, Dick, and Harry in College was a superstar in High School.  This is where you see the real separation of great athletes and potential super star athletes.  Most high school athletes are struggling for the Division II scholarships and are grateful to go Division III and get financial discounts for their athletic ability.  A college degree these days is very pricey and any smart athlete and his family are gunning for the easy scholarship option.  One thing that baffles me the most is when I see athletes working out 2 hours a day in the gym and doing their best to buff up and get into peek condition and then wonder why their athletic performances haven’t increased with their great muscular gains.  The reason is that most athletes don’t have exceptional coordination of their current body weight and are only selectively flexible.  Once they put on more muscle their coordination literally gets worse, and all the muscle with out balance, and proper isometric muscle density amounts to little results.  If you want to be a body builder than hitting the gym for 2-3 hours is of great benefit.  If you want to be a professional athlete, you need the proper balance between Heavy Weights, Light Weights, Isometric, Dynamic Isometrics and Plyometrics.  Balance and Coordination are almost always overlooked in favor of the Bulking Up method of trying to increase performance.  Using the study of Biomechanics we can identify the main muscle groups being used in different exertions of effort, such as jumping, running, throwing, punching, etc.  This does not mean that we are going to bulk up these key muscle groups and hope for the best, like many athletes that purportedly have great training knowledge.  This means that balance, coordination, building muscle density, (instead of size as in isotonic contractions), and flexibility must be incorporated frugally to acclimate the body to the new recruitment of muscle motor units needed to increase performance level.  The problem of an athlete being generally uncoordinated can be worked on using a wide range of dynamic calisthenics and isometric contractions.  Let's look at Bruce Lee for instance.  His weight hovered roughly around 130 lbs during his life time.  How then with his small frame was he able to lock out a shoulder extension holding a 75 lb dumbbell?  The answer is in his Dynamic Isometric training methods.  His muscles became dense due to his unique isometric training philosophy that included versatility and concentration.  Few have been able to duplicate some of his feats to this day.  Isotonic weight lifting does increase strength, but at the sacrifice of much needed coordination, flexibility and body balance that is lost as the muscles expand.  How was it that a pitcher by the name of Ramon Martinez was able to enter the major leagues at 160 lbs and throw blazing 95 mile an hour fastballs?  Was it his muscular strength at that weight?  One of the answers is that by relaxing the whole body until the moment of release creates an energy transfer liken to that of a whip.  Just like in tai chi chuan and martial arts the practitioner learns that relaxing and weighting the body enables maximum velocity and energy transfer.  His lower body played a major role in this uncanny ability to throw so hard with such a small build.  Transfer of energy from the push off foot to the throwing hand was maximized using relaxation and rotation of the hips in a synchronized motion that was doubly effective due to proper training of the forearms and hand muscles.   Jumping, Running, Throwing, Punching, Wrestling etc. all require us to pay close attention to the small nuances of muscle control, balance and flexibility if we wish to one day to actualize the fruits of our labor.

TAKE A DEEP BREATH, RELAX, AND LISTEN CLOSELY. IT'S TIME TO DO THE MATH. 

 ATHLETIC ACADAMIA

   SUPERIOR WORKOUT CONDITIONING

  SECTION ONE -    

  PROFESSIONAL EXPERIENCE

  SECTION TWO-

    THROWERS, PUGILISTS & FULL BODY STRENGTH                                             

  SECTION THREE- 

   SPEED, JUMPING & FULL  BODY POWER                                                                                  

Chapter One-

 PROFESSIONAL EXPERIENCE

  It is obvious that competing at a professional level in athletics takes great concentration and focus.  The will power plays a great role in being able to shut off the outside world and to keep the eye of the tiger and perform at a high level time and time again.  Preparation and conditioning are quintessential when considering being among one of the worlds greatest athletes.  The discipline of focusing and working out on a daily basis sometimes become boring and repetitive.  What is important is to use our time wisely so that the athlete doesn’t lose focus and discipline.  Working out for 2 hours a day is unreasonable as well as unwise.  Unless you are training for an Olympic event there is no reason for an athlete to put that much time into conditioning.  Playing the game, sport, or activity we are participating in is considered enjoyable and there for we recommend you play as much as your time allows you. Conditioning and exercising on the other hand should not bog down the participant down beyond a half hour to an hour a day.  I suggest to you allowing a half hour for stretching, isometrics and weightlifting per day, and another half hour for cardio vascular activity outside of your practice or current play.  That’s right folks, if you follow my line of workout activities you will have no reason to be spending more than one hour per day working out.  Unless you are going to be a world class runner, cyclist, boxer, weightlifter or some other specialized event that take more training time. I am talking about the main Sporting events, such as, Football, Baseball, Basketball, etc. All running sports require more time to be placed on specified training.  I would suggest you continue your regular running, boxing, or other specialized activities as you do, but incorporate my philosophies and workouts into your training program for maximum results.  If you wish to run fast, throw hard, jump high, hit home runs, and gain over all body strength and coordination then this book will be your master blue print to success.  We will simply give you the tools that you need for strength, but hand eye coordination, and performance is up to the mental focus of the practitioner.  Athletes that have multiple sports from a young age are always at an advantage as far as strength, coordination, and mental strength, but if you stick with this program and believe in yourself, you will find your self amongst the elite in any sport.  Don’t worry about the natural muscular predispositions of other athletes around you. You will catch up in due time, and like the Max Aldings and Steve Prefontaines of this world, you can become a top physical specimen with smart workouts, and focus.  This is what separated Bruce Lee from his other martial artist of his time. His hard work and focus propelled him in the manner of a few years into a world class athlete.  If you consider yourself in poor or mediocre shape at this time don’t worry.  It may take you a few months to catch up to the grade curve, but soon you will be surpassing the feats of your superiors because of a few simple principles. Discipline, Smart workouts, focus, and vision are all you need to set you on the path to rapid success.  So enough with the pep talks and let's get down to business.

Chapter Two-

Throwers, Pugilist's & Full body strength

  This chapter is for the athletes that will be throwing objects in their sporting events. I will not name them all because there are so many. If you are a baseball pitcher, quarterback, javelin thrower etc. then this chapter is for you.  There are many variables to consider when speaking about throwing strength and stamina.  Follow the exercises and advice given in this chapter as well as the full body athlete chapter in order to get maximum results.  In this chapter we are focusing on how we can make you a better thrower.  Before I lay out the workout drills in front of you, let me explain the reason for these particular drills, repetitions, sets, weight, etc.  The rotor cuff is a vital muscle that we must first analyze if we wish to workout smart. The muscles that are responsible for arm rotation during a throw must also be taken into consideration.  In the shoulder and back we will focus on the Trap's, Deltoids (anterior, middle, and posterior), Teres minor and major, Gluteus medius, and the Latissimus Dorsi. If you don’t know where these regions are don’t worry.  I will explain each exercise and point out these muscle groups to you during the training process.  We will also focus on the core (abs), the thighs, the chest (pecs) forearms leading up to the hands, and calf muscle regions.  Some of these regions we will work using isotonic weights, and others we will work using dynamic isometrics and calisthenics.  The muscle groups must be worked using the correct contraction method or results will be dismal.  The reason is flexibility and balance. Balance + Flexibility + Strength + Speed = Power.   The equation gets off set when someone trains for strength using heavy weights and in turn sacrifices their flexibility and balance which affect Speed and invariably affect the end result causing power shortages.  Over exertion and injury are other problems experienced when working out the wrong muscle groups with the wrong methods.  From the muscle groups we named, we will go heavy on the thighs, and chest using isotonic lifting. We will build dense muscle in the Lats, Delts (shoulders), Back (teres minor and major, Gluteus medius, or lower back), and forearms using dynamic and static isometrics.  The Bicep's and Triceps will be naturally worked using static isometrics. The shoulders and rotor cuff will be stretched and worked out using dynamic calisthenics with light weights.  The reason we only want to lift heavy weights on the Chest and Legs is because these are core power muscles that need limited flexibility to accommodate THROWING ability.  The other muscles must be worked using isometrics and light weights because they must be flexible and conditioned to high repetitions.  The calves and legs muscles must also go through static and dynamic isometric training in order to accommodate balance and explosiveness. Now let's look at the first training drill. Please stretch out thoroughly before working out with this program. Stretch out as much as you can before beginning.

Now lets get started !  

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