At The Next Football Comdine Be Faster and Stronger

Are You More Explosive, Faster and Stronger Than Your Competition? Stand Out At The Combines and Impress College Football Coaches

• 40-Yard Dash
• Vertical Jump
• 185lbs Bench Press
• Broad Jump
• 5-10-5 Shuttle (20 yard shuttle)
• 3-Cone Drill (L-Drill)
• Technique Training
• Strength Training

MASTERING THE COMBINE TESTS

Vertical Jump | A test of power
Training components:
• Increased ground force production
• Triple extension of the ankles, knee’s and hip
• Muscle tendon – stretch reflex
• Reach techniques through plyometric training
Average jump improvement is 2 inches.
40 yard dash | A test of power and speed
Training components:
• Stance
• Starting power
• Acceleration phase
• Top speed
• Arm swing
• Stride length and frequency
• Maximum velocity phase
Average decrease in time is .10 – .25 seconds.
Pro Shuttle | A test of agility & change of direction
Training components:
• Starting technique and power
• Proper acceleration
• Reducing deceleration time
• Change of direction
Average decrease in time is .30 – .50 seconds.
L-Cone | A test of agility & change of direction
The component’s include:
• Speed
• Quickness
• Change of direction
Average decrease in time is .25 – .5 seconds.
185 Bench Press Rep | A test of strength &
endurance.
Average increase is 7 repetitions.

   The Combine is considered the ultimate job interview for a football player. College coaches use game tapes and combine results to evaluate prospects. This is your opportunity to improve your Combine 360 Ranking, SPARQ score and add a star to your Rivals.com ranking.   Contact Underground Fitness @
undergroundfitness09@yahoo.com or Cell Phone 270-210-2345 To Take Your Game To The Next Level.

Women Shock Your Body and Metadolism

“It’s a daily struggle.  Day in and day out it seems like no matter what you do, you just can’t win. It’s discouraging.  It’s demoralizing.  Yes, I’ve tried exercise.  Yes, I eat healthy.  But – no – matter – what – I just can’t lose the weight.  I want to feel sexy & attractive.  I want to be fit & healthy.  I want to be athletic & have energy again.  It’s frustrating, I’m tired and depressed.  What am I doing wrong?!?”    

    The basics are as follows:
        1.) Drink plenty of water each day: I suggest you drink 1/2 your body weight in ounces for best results. So, if you weight 190 pounds, drink 95 ounces, etc.
        2.) Get 8 hours of sleep: Your body needs rest in order to properly metabolize fat.
        3.) Increase your metabolism: To REALLY speed up belly fat loss, your metabolism must be raised to the maximum level for maximum results. I recommend that you naturally boost your metabolism with a diet based around proper nutrition and increasing your fat burning hormones.
        4.) Get 100% proper nutrition: Please, stay away from fad dieting (low carb, low fat, etc.). These types of programs are based around improper nutrition and will end up slowing your metabolism down. Focus on getting ALL types of nutrients in your diet to prevent your body from slowing down.
Okay, now the following step will melt away your stubborn belly fat with ease!
       My friend, instead of doing the same old boring "not a drop of sweat" exercises, increase the intensity of your workouts to "shock" your body. When you shock your body, your metabolism will soar  to the maximum peak!
     (For example, instead of walking on the treadmill for 45 minutes, do H.I.I.T high intensity interval training. This means you will go with a high intensity setting for let's say 3 minutes, and then drop down to a low setting for 2 minutes, and then repeat the process for up to 20 minutes.)
   This type of workout will not only accelerate fat loss and keep your metablism guess whats next , it's also shorter and more fun to do which helps with a families busy schedules.

Athletes 5 Tips For Power

1. Dismissing Body Weight Training: Strength focused programs often neglect body weight training—a costly mistake.

Gains in absolute strength are important—they are the main focus. But they can’t be at the expense of body composition. Body fat must be kept in check.

Body weight exercises, such as push-ups and pull-ups, are great for monitoring body composition and relative strength. If your bench goes up, but you can’t doas many pull-ups, you know that there’s a problem.

Body Weight Training is a key element to developing relative strength which is critical for sports performance and overall health!

 

2. The Rep Only Mindset: Three sets of ten were drilled into our heads. It’s been that way since we’ve picked up our first barbell. We can remember the days of picking up a Muscle and Fitness Mag, grabbing a jug of Weider Protein from Wal-Mart and slinging dumbbells at the YMCA. These days are gone.

Don’t mistake what we say, hypertrophy is important. Building true strength, however, requires higher... intensities and utilization of low rep ranges. Max effort training is a great example.

Strength is mainly a neural adaptation, not a muscular adaptation. To prime the nervous system, and build true strength, low rep and max effort training is necessary.

In order to build maximal strength you need to add in some max effort exercises into your routine!

 

 

3. Shutting Off The Power: Power training enhances strength (ever hear of the dynamic effort method?). Like strength, power is the product of fine tuning the nervous system. Reaching optimal strength levels requires power training and development.

A good reference point is a sticking point for a given lift. Let’s say your deadlift sticking point is at your knees. Building deadlift power by including... dynamic effort deadlifts in a program will alleviate the sticking point.

Without power training, sticking points becoming increasingly difficult to overcome.

 

4. Dismissing De-Loads: Training week after week, month after month at the same volume will wear on your body—resulting in an overtaxed nervous system and soft-tissue that won’t recover. Planning de-load weeks is a crucial pre-emptive strategy to avoid over-training. Sometimes a step back is required to take a step forward.

5. Skipping the Preparation Phase: The anticipation of huge gains sometimes is... sometimes too much for folks. In haste, they jump into the middle of a program without completing the preparation phase.

Overlooking the preparation phase of any program is detrimental to performance during the later phases. It’s named preparation phase for a distinct reason — the design and execution enhances the adaptations of future training.

Those strength gains you couldn’t wait for might not be waiting for you if you put the kibosh to good preparation.

Many people also tend to forget to build strong foundation with very basic movements such as uni-lateral lower body work. Many single leg exercises can really aid in stability and increased performance out on the field.

Including dynamic work with a barbell, performing jumping exercises for the upper and lower body, as well as including full body explosive movements in your program can drastically improve your performance on many lifts and athletic endeavors.

Women And Family's Take Charge Of Your Life Boot Camp Style

    Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy.
Boot camp workouts are:

• A great way to burn lots of calories.
• Efficient - you work your whole body in a short period of time.
• Fun - each exercise is different so you don't get bored.
• Easy to fit in to a busy schedule - You can do it anywhere with little equipment.
• As challenging as you want them to be.

   
   Boot Camp @ Underground Fitness is bringing sexy back. This is the fast track to healthy weight loss, rigorous exercise, and most importantly; accountability. We’re here to help you meet and beat your goals, coaching and encouraging you every step of the way. Part of our program includes learning a healthy nutritional lifestyle; one that doesn’t include starving yourself to lose weight. We evaluate routines and make recommendations that fit in with your schedule. Follow along for 4 weeks and you’ll feel so good; you may be sorry that Boot Camp is over. Fear not though, you can sign up for recurring sessions as we're confident you'll enjoy the dramatic results and changes your body will experience.


 If you are interested please contact me @ undergroundfitness09@yahoo.com and we togather can start you and your family on the way to a heathier lifestyle.

Women Get Your Bodies Back

   No, success in dieting for fat loss for many women who want to lose weight is often more dependent on filling the need to satisfy the taste buds, calm the mental battle that deals with the thought of deprivation, boredom, habits, and so many other little things.

  
   Calories in, calories out. We’ve been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! “In reality, not all calories are created equal,” says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. “Quality is just as important as quantity.” Here’s why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you’re highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.
    Stop the calorie obsession and focus more on balancing your nutrients. “Every time you eat, aim for ­unlimited amounts of nonstarchy vegetables and one serving each of carbs — whole grains, fruits, or starchy vegetables, like carrots and corn — protein, and healthy fat,” Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.
 
  
    Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you’re nibbling a little bit here and there, it’s hard to keep track of how much you’re putting away. “Plus if you’re not getting full at any given time, it sets you up to consume even more overall. There’s something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it’s typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.
Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren’t tempted by — or stuck with — whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you’re consuming.

Warmup and Workout Upper body

The warm up

SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)

Sleeper Stretch x 20sec each arm

Supine on Foam Roller "Snow Angels" (palms up) x 10

Kneeling Side-to-side Pec Stretch x 5 each side

Lying "Y-Handcuffs" x 10

Push-up Plus x 15

Mini Band Face Pull + External Rotation x 10

Underhand Mini Band Pull-aparts x 15

Mini Band "Shoulder Dislocations" x 10

Lat Stretch x 20sec. each side

3-Way Shoulder "Drop-Catch" Neural Activation Series x 5 reps each way

The Workout

1. 3-Board Bench Press: *5 sets of 3 reps 

*Last 2 sets were performed with 102% of bench press 1RM. 

2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back): 15, 15, Max Reps

2B. Underhand Mini Band Pull-aparts: 35, 35, 30

3A. Bent-over DB Rows (heavy): 3 x 8 each arm

3B. Jungle Gym Face Pull + External Rotation: 3 x 12

4A. Single Arm Dumbell Shrugs (non-working hand behind back): 3 x 8, hold each contraction for 2sec.

4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz): 3 x 12 each arm

5. *Heavy Sledgehammer Tire Chops: 4 x 8 each side

*These are performed with a custom-made 35lb. sledgehammer.

Your core is your new weightlifting belt

 I'm not opposed to the use of belts during max-effort sets of squats and deadlifts, but most people wear them way too much. This is a huge mistake; it's also one of the reasons so many gym rats can display their strength while in the gym, yet they are worthless when it comes to real-life activities outside of the gym (such as moving a couch). This is because they don't have the core strength to "transfer" the strength of their limbs! The most functional way to strengthen your core is to learn how to brace when lifting without a belt. This will do more for your "abdominal strength" than all the crunches in the world!