Dead Balls And What They Can Do For Your Training

Dead balls, also called d-balls or slam balls, are weighted rubber no-bounce balls filled with sand.  These balls add a certain element of extra work for training. Those who work out with slam balls need to squat and hinge as well as thrust the slam ball to get it off the floor, which helps maintain a strong core as well as form.

Slam balls are becoming a popular addition to high-intensity training programs in many multi-functional gyms. There are different ways slam balls can help in an intense and core development workout program.

Front slam exercise

The front slam exercise is done by grasping a slam ball in front of you and slamming it to the ground.  You should engage your whole body in this movement, with explosive force.  Keep a tight core and a neutral spine position as you squat to pick up the ball.  Then thrust yourself back up, using your hips and legs.

Slamball jump exercise

The same front slam exercise is performed here with some added strength. Stand with your legs about shoulder-width apart; keeping a neutral spine, squat down and pick up the ball; squat jump up vertically and press the ball high overhead; when you come down slam the ball down and finish in a squat or hinged position. Keep the core tight as you repeat these movements.

Lunge with slam ball

This is another effective way to use a slam ball and strengthen your lungs. Stand in an athletic position and hold the slam ball at chest level. Step forward and lower your back knee into a lunge. When you step forward, extend out your arms with the ball in your hands. When you come back to your original stance, keep your frame tall and repeat the lunge with opposite legs.

Other slam ball exercises

There are other stances that you can try with the slam ball. You could do partner work by rotating your hips and shoulders and pushing the ball out towards your partner. The partner repeats the movement similarly to give the ball back to you.

There are variations of exercises that can be performed with the slam ball. When you sign up for a high-intensity training program, a certified and experienced trainer can teach you a variety of exercises using the slam ball.  

The Journey Of TRX Education

The Journey Of TRX Education

TRX education is all about providing training with an organized set of exercises, as well as teaching skills that can help different fitness professionals. With TRX there is a certain methodology or modality that includes a set of principles that fitness professionals need to work with. These training modules center on the Suspension and the Rip trainer. There are certain concepts and applications as well as terminologies that are involved here.

Foundational Movements in TRX include courses that are essential for connecting movements and measuring the effectiveness of the same for different clients. The gear of TRX provides the right environment to establish standards of movement, clarifying what should be stable and what needs to be mobile. The courses in TRX help athletes and clients to meet the standards or checkpoints of position and transition. The other components of the movements can be modified by trained professionals as required. The Rip Trainer and Suspension trainer can be integrated into effective fitness programs already being used in other modalities. For such reasons the Functional Training course is important to supplement the foundational movements course in TRX.

The Functional training course can help to supplement the coaching training that is included in the TRX Foundational Movements. This course can help one to understand the progression from suspension training to other training modalities. The changes are achieved when different gear are used with different kinds of movement, either stable or mobile. The TRX Rip training course is the next level to pursue when movement standards of rotation are taught. Education in suspension training includes developing foundational strength while Rip Training focuses on rotational power. Trainers can use Rip Trainer as part of circuit training or as a standalone tool. However, the basics of movement coaching need to be known before that.

The other category of TRX training is TRX gear. The right coaching and learning tools make all the difference, and principles, as well as cues, are based on these tools. TRX education includes a powerful teaching method that helps incorporate the right fitness and training techniques for fitness professionals. They can then use the education they receive to devise programs of their own, which include the same standards, but can be incorporated in different training conditions. This allows flexibility to be built into diverse TRX training regimes.

Nutrition For Fitness Regimes

When you are following a fitness regime, the right kind of nutrition is important as well. What you eat as well as when you eat are crucial for any athletic or endurance training. Experts often agree that what you consume after doing a workout is of great importance. Chocolate milk has become a post-workout drink of choice while many swear by refried beans and their beneficial effects.

Importance of nutrition in the post workout phase

In the post-workout phase, you need to consume nutrients that will help you replenish your energy, increase muscle size and quality, as well as repair damage that you sustained during your workout.

Accordingly, you need to incorporate protein into your diet which will help to repair muscle tissues as well as carbohydrates that will replace the energy you expend during workouts. If you eat a balanced meal after a workout, the post workout nutrition requirements are usually met. However whole meals take the time to digest, and most people are not hungry as soon as they finish the vigorous exercise. A liquid form is easier to digest, helps to speed recovery time, and is absorbed more rapidly into the system.

How to balance nutrition with workouts?

When you undergo an intense hour of training, you need to ingest 15 grams of protein and 30 grams of carbohydrates. This can be consumed during the workout or as soon as you finish. A workout drink that includes carbs that rapidly digest as well as proteins like protein hydrolysate or isolate is sufficient. It is best to time a meal of whole foods within an hour or so after you complete a workout.

When to use nutrition drinks?

If you are doing endurance, interval, or weight training that lasts about 45 minutes or more, you need to have a workout drink ready. If you are indulging in a casual exercise like riding a bike or walking, you need not opt for a recovery drink.

Seven Moves Of TRX

If you are new to TRX there are simple moves that can help you get started. Do not feel overwhelmed with what you see around you; advanced fitness enthusiasts might be doing more complex movements, but that should not keep you from doing the simple moves that are effective as well.

With TRX you will be involved in a fast, effective and fun form of bodyweight training. You will build muscles as well as burn fat, and improve flexibility and endurance. There are seven simple moves that will help you get started. These are the pull, push, lunge, squat, hinge rotate, and plank movements. The best part of TRX is that you use your body as a machine, and this training method helps to unleash the full potential of fitness that lies within you.

Pull:  In the pull move, lean back as you hold the handles. Form a strong plank position with shoulders pulled back and held down. Maintain the plank position and pull your chest up. Then lower yourself in a controlled and slow manner, back to your original position.

Push:  The chest press is the push move that you do with the TRX handles in front. When doing this move, tighten your core and lean your weight on the handles with your knees, ankles, shoulders, and hips well aligned.  

Lunge:  The lunge move is done while both feet are in the cradles of the TRX.

Squat:  When you do the squat move, stack your elbows under your shoulders and keep your feet hip width apart.  Keep your weight on your heels as you lower your hips and come back.

Hinge:  To do the hinge move, extend your arms with your knees bent as you press down on the handles. Ensure that you bend forward from the hips.

Rotate:  Place your arms in a T position, shift your hips forward and rotate your torso.

 

Plank:  The plank move requires you to be in a plank push-up position with your hands under your shoulders. Tighten your core muscles as you lower your knees to ground level.

Workouts for Flexibility

We all know that being flexible is very important when we are going to hit the slopes. Not only do you need to flex around the curves as you glide down the slopes, but it is also important on those times when wiping out is a must. Here are some exercises that will help you to be more flexible when you go skiing this winter. Each of these exercises should be done for sixty seconds. As with all other exercises, you should take a small rest period before moving on to the next one. Do these exercises two or three times to get your flexibility workout up to fifteen minutes.

The first one we will discuss is the wall slides. Place your hand into the foot cradles while you are standing and facing opposite of the anchor point. Put your arms up over your head and then bend them at a ninety-degree angle. You will want to then push your hands into the cradles to remove any slack that is in the straps and then stretch your arms up right over your shoulders. Once you are in that position, bend your elbows slowly back to ninety degrees and go back to the position you started in.

standing-leg-stretch-2Second is the hip hinge. This is done in a wide stance. Extend your arms in front of you while you are facing the anchor point standing up, then press the handles down with your feet spread more than your shoulder width apart. Now you will bend forward with your back straight from the hips and push your hips back while you extend your arms forward. Return to the starting position by pushing your hips forward.

The last exercise is the Cossack Stretch. For this one, you will want your feet to be spread wider that the width of your hips while you stand up and face the anchor point. Bend your first leg while lowering your hips closer to the floor while the other leg is kept straight. Now move the toe of the back leg slowly up, stretching the inner thigh of that leg. You will want to keep your hips low throughout the process and then repeat the exercise on the other leg.

These exercises should help you be flexible enough to handle any ski slope you face.