Tuesday, June 28, 2011

How do you prevent delayed muscle soreness?

Everyone's experienced delayed muscle soreness when they start a strength training program especially if you've never worked out before or coming back from a lay off.  A simple way to prevent muscle pain and relieve muscle soreness is by "Break In" training.  Normally there would be muscle pain the next day after a workout.  Have you ever noticed how there is even more muscle pain the 2nd day after starting a program?  That's called delayed onset muscle soreness and it can be limited or prevented entirely.  This is how it works, for the first week of training you perform the same workout 5 days in a row.  Here's a sample workout:

1.    Full Barbell Squats
2.    Stiff Legged Dead Lifts
3.    Standing Overhead Presses
4.    Pull Ups
5.    Parallel Dips
6.    Barbell Curls
7.    1 Leg Calf Raises
8.    Shrugs

For each exercise perform 1 set of 10 repetitions.  At this point you are not pushing your body to failure but using very strict form.  You'll want to focus on the muscles being worked by doing each rep slowly and smooth.  The next day after the first workout you'll be sore, but each day after that your muscle soreness will be less and less.  Then for the second week of training you would start on your normal 3 days per week training without being sore.

Off-season Workouts for Football are here!

Are you ready?  Now is the time to kick the body into high gear and hit your off season workouts for football.  The workout that I will review will yield more results in a month than most programs do in a year.  This workout for football is going to get you bigger, stronger, and faster than ever before without steroids or fancy equipment. 

Before we go any further, there's one deciding factor in who does or doesn't get results and that is EFFORT.  To be clear, 100% ALL-OUT EFFORT in every exercise is an absolute requirement for success in this program. 

Now working out with all-out effort does not mean throwing the weights around.  Pay close attention to strict form and use no momentum.  Don't let your form deteriorate in an effort to do more weight or reps.  Each rep should be done smoothly and controlled always pausing in the contracted position.  For example, at the top of a bicep curl.

A word about progression.  Progression means that you make an increase in reps, weight, or both on each workout. The only reliable way to measure progression is by 100% intensity on each exercise. Therefore if an athlete does 11 reps of an exercise with 100lbs and fails on the 12th rep, the next time they workout the athlete performs 14 reps with 100lbs there was an improvement.  It can be measured because both exercises were taken to failure.   

Performed in the proper fashion, the following is an unbelievably difficult program.  Those able to push themselves with the required high-intensity, results will be fast and would have to be literally seen to believe.   Size and strength gains will be fast and dramatic.  If the athlete does the program with a lax attitude, years of training will yield very little results.

Here's the ideal workout for football:  Monday-Weds-Friday

1.    Full Barbell Squats                   20 reps
2.    1 Leg Calf Raises                       15 reps
3.    Standing Overhead Presses    10 reps
4.    Pull Ups                                      10 reps
5.    Standing Overhead Presses    10 reps
6.    Pull Ups                                      10 reps
7.    Parallel Dips                               10 reps
8.    Bicep Curls                                 10 reps
9.    Parallel Dips                              10 reps
10.  Bicep Curls                               10 reps  
11.  Stiff Legged Dead Lifts           20 reps
12.  Neck program                          10 reps each

The best results are always achieved if 2 and never more than 3 sets are performed 3x per week of each exercise (Monday-Wednesday-Friday).  Except for squats and stiff legged dead lifts, each set is taken to momentary muscular failure in good form.  A guide number of 10 repetitions for upper body exercises and 20 repetitions for lower body are ideal.  You do not stop just because you get to 10 reps; continue the exercise until you can no longer move the weight.  If 14 reps are done, you need to increase the weight.  If the athlete did 8 reps, stick with the same weight until at least 10 reps are performed.

The sequence of exercises done in that order should take 35 minutes at most.  Arrangement of the exercises is important for maximum conditioning and strength.  The athlete should finish the exercise and proceed to the next exercise with as little rest as needed.


Sunday, June 26, 2011


Dick Butkus wants you to live a fit, healthy and enjoyable life.
How?  By using the same fundamentals he relied upon to become the best defensive player in the history of football – Train Hard, Eat Well, and Play With Attitude.  If it’s good enough for Butkus, it’s good enough for you!  Fit Like 51 is a blog designed to encourage and motivate you along your journey.  We’ll include tips, suggestions and ideas to keep you on track, whether you’re getting ready for a high school career, considering playing at the next level, or are striving to live as a fit and healthy adult.
We welcome your feedback