Nadine_jansen Pregnant

Essentials of a gym performance

Training for an athlete is not something easy. Several variables must be taken into consideration for Best results: nutrition, training, supplementation, recovery, etc.. Yet it is essential to have an environment that is tailored to the needs of the athlete. Many unfortunately train in commercial gyms and n ' have no access to the full arsenal that will enable them to develop. Nevertheless, it is always possible to obtain significant results when such performance gyms are not available in our region.

By cons, if there is a performance center near home and one is an athlete, we need to go train there. In an ideal world, you can find specialized equipment to sports development. I present to you here against my description of what is expected to return in a performance center . It should be noted that there end up equipment that would be chosen based on my coaching philosophy and the available budget, of course. Other coaches will therefore have different equipment needs.

start with the essentials.

The squat cage (full or half ): The centerpiece of a performance center that is often missing in commercial gyms. You can perform an almost infinite number of exercises, starting with the squat . You can make bench press, chin-ups of , inverted rows of , the dips if you have the bar as an accessory, etc.. By cons, to perform unilateral movements like the reverse lunge or bulgarian split squat with a bar, I recommend you opt for the half-cage. You will not have to worry about hanging the cage structure during execution movement. Shortfall of the half-cage, it can hardly match two exercises (squat and chin-ups example) performed simultaneously by two athletes. Your needs will depend on the format of meeting you use.

To add some teeth to the cage to squat and raise the level of testosterone in the gym, it is possible to add strings and elastic strength to play with the force curve during exercises such as squats , dead lift and bench press . These accessories are popular with coaches who use the method Westside to train their athletes and / or inspired by these techniques to advance their athletes faster.

If, cons, you want to seek work in muscle power, it is possible that you also need specialized equipment. To develop this muscle quality, we can either work with light loads (30-70% of 1RM) displaced at high speed in traditional exercises (squat , bench, Deadlift ) or use of plyometric exercises (jumps that use the principle of stretch-shortening to express the energy stored in tendons and other structures in a business following an eccentric contraction), or make weightlifting exercises. However, to perform these movements, one must possess the necessary equipment, that is to say a weightlifting platform, a weightlifting bar and bumper plates . However if we do not have a weightlifting team, nothing prevents us to use medicine ball to work the muscle power. We simply work more speed aspect that the side force of the force-velocity.

Subsequently, an accessory most underestimated in a gym is probably the slideboard . This may be used as a conditioning tool for lateral movement, but also to perform various exercises like the reverse lunge the bodysaw , the leg curl , the push-ups , etc..

Another essential is the Glute Ham Raise. This bench allows the realization of several exercises, including those of the posterior chain (hamstrings, glutes, erector spinae) in addition to allowing a great opportunity to exercise the trunk (see videos of James "Smitty" Smith and Diesel Crew). You can even install elastic resistance to increase the level of difficulty.

Then all performance center must have a functional trainer . Pulleys allow a multitude of exercises for the upper body, trunk and lower body.

The TRX has now become an essential accessory in the gym. Again, the choice of exercises is widely held. But I think we must be careful in the selection of exercises, as some represent progressions more advanced than what most people can achieve. I think including TRX rollout to counter the movement of extension at the musculature of the trunk. This exercise begins abdominal board to move towards the use of a wheel and slideboard before proceeding to TRX . With this accessory, the demand for stability is greatly increased.

Finally, the last two accessories are often inseparable. It is much easier to use prowler having access to a synthetic turf surface for the space is available. Of course, we can do without turf, but you'll probably have to avoid obstacles and reduce the distance traveled. Then, what better a soft turf when the prowler just take away the little bit of life that we left after an intense workout!