Archive | February, 2018

Isolateral Exercise – What is it and Why is it Beneficial? The Answer is Here!

Isolateral exercise is a technique that is used in strength and fitness training to work one particular side of the body at a time rather than trying to train both sides at once. For instance, if you are used to doing traditional push-ups then a more isolateral based movement would be to execute a one-arm push-up. This a great way to maximize the strength on that one side of the body.

So why do people do isolateral-based movements? Well to start, when considering developing a highly effective strength and conditioning program one must include isolateral based movements in their program to optimally develop symmetry and equal total-body strength. There are basically 2 benefits to executing this type of movement. The first is that you allow the working side of the body to lift the weight or resistance on its own without any assistance or compensation from the other side. This allows for a greater increase in strength independently on each side of the body.

The second benefit includes a transfer of strength, or cross transfer, from the working side of the body over to the side that isn’t executing the lift at that particular time. This is why it is still beneficial to train the body, if possible, even during an injury. Your body can still benefit from exercise even if you aren’t training a particular body-part. An example here would be that if a person broke their right arm and that arm is in a sling, then it can’t perform any tasks. However, the left arm can. Doing something as common as arm curls with the left arm can cross transfer strength over to the injured right arm.

So now you know what isolateral exercise is and how it works. You are beginning to learn the secrets of strength and exercise!

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Penis Sensitivity & Diet: They Go Together

Penis sensitivity is something most men simply take for granted. They know that when their penis is touched and stroked (whether by a partner or by themselves), their body experiences the tremendous sensations that make sex so exciting and enjoyable. Clearly, penis sensitivity is crucial for a man’s sex life and he will want to be sure he maintains excellent penis health in order to help maintain a proper level of penis sensation. And it may be that some surprising factors – such as diet – can have an impact in this area.

Penis sensitivity

Why is the penis so prone to extreme sensations anyway? For the same reason that any part of the body demonstrates a tendency to react to stimulation: nerves. The neural network runs throughout the body. Nerve endings are near the surface of the skin and they pick up stimulation – a touch on the arm, a kick in the pants, a stroking of the penis – and send a signal back to the brain that something is going on. The brain sends a signal back so that a man turns around to the touch on the arm, yells “Ouch” to the kick in the pants, and sighs and moans at the stroking of the penis.

The penis tends to have many more nerve endings per square inch than other parts of the body. Because penis skin is so thin (especially when the penis is erect and the skin is stretched out), those nerve endings are more receptive to stimulation – thus the higher degree of penis sensitivity compared to other parts of the body.

Because of that sensitivity and the pleasure it affords, men really like to have their penis fondled. Sometimes, though, when a man is in pursuit of orgasm through penile stimulation, he may find himself in situations where the all-important friction is a little too much. Perhaps he is engaging in intercourse without appropriate lubrication or he’s furiously masturbating with a grip that is extremely tight. Short term, these activities produce the desired result – a tremendous orgasm – but over time, they may “mute” the degree of sensitivity in the organ. When that happens, there’s a somewhat “deadened” sensation that can interfere with a guy’s sexual enjoyment.

Diet

So why should what a guy eats have any effect on how sensitive his penis is? Basically because what we eat has an effect on all parts of our bodies and lives – including the penis. Research has indicated that diets with vitamins B12 and E, as well as folate, help increase sensitivity all over. So if a man has reduced penis sensitivity, he may want to up his intake of these nutrients.

What foods are good for vitamins B12 and E and folate? Lots of dairy products contain B12, as do many kinds of seafood – and liver is especially high in B12. Meanwhile, spinach is a winner for both folate and vitamin E. Folate is also found in many other green vegetables, as well as citrus fruits. And vitamin E is abundant in many nuts (almonds, peanuts, pine nuts) and oils (olive oil, wheat germ oil, etc.), as well as trout and salmon.

Meanwhile, avoiding fatty foods is good for penis sensitivity. Cholesterol dampens nerve endings, so watch those high-fat foods, especially when eating red meat.

Diet can help maintain penis sensitivity, but more help may be required. That’s where regularly using a first rate penis health crème (health professionals recommend Man1 Man Oil, which is clinically proven mild and safe for skin) comes in handy. Select a crème that contains L carnitine, an amino acid with neuroprotective properties and can help restore loss of sensation. It also helps if the crème contains L-arginine, an ingredient which helps produce the nitric oxide that keeps penis blood vessels open and flowing.

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The Shepherd’s Diet Review – Does This So-Called Biblical Breakthrough Work?

As we continue to grow old, work, stress and lifestyle often make us lose the ability of attaining our fitness goals. Taking diet pills, Starving yourself or constantly working out may fail to work and with so many diet and weigh loss programs available currently, it can be very difficult to know which diet program will be effective for you.

Today however, I will be looking at a new program that has recently launched on the scene and is creating quite a buzz in the fitness community.

Introducing The Shepherd’s Diet

The Shepherd’s Diet is a Christian based weight loss program which claims to helps to eliminate excess body fat by following biblically inspired principles and lifestyle habits.

Below you’ll find a brief overview of the program, how it works, the pros and cons and conclusion. This should help you to make an informed decision if this program if right for you and your weight loss goals.

Here Is The Shepherd’s Diet Review

How the Shepherd’s Diet Works -Shepherd’s Diet Program requires users to focus their energy on listening and heeding to the Holy Spirit’s direction in their lives. The Bible inspired regimen encourages users to use biblical guidance to help them to determine the correct nutritional choice and how to use self control to prevent over indulgence in eating.

Additionally, the diet program recommends users to have an eating plan that contains high amounts of healthy fats i.e. “Holy Fats” which helps to eliminate fatigue.

According to Kristina Wilds, the program’s author, the fats contain innate healing abilities which help to boost metabolic and digestive functions that in turn lead to quick burning of body fats.

The diet plan works in a natural and very automatic way. It works even when one is sleeping.

Here’s a list of manuals you’d get if you invest in the Shepherd’s Diet:

1. What would Jesus eat grocery– field Guide: It contains a list of some of the best diet foods to eat.

2. Moses Secret Fat-Loss Protocol: it’s a fasting fat loss guide that explains how to correctly fast in order to accelerate weight loss.

3. Prayer-warrior anti stress guide: it contains details of common stress causes and Biblically inspired mental practices that one can use reduce stress.

4. Fat Burning Furnace-Nutrients Report: This part focuses on the specific foods, why & when you should eat those foods.

Users’ Feedback On The Program

Reviews published by users reveal that this diet program has mixed results. There are some people who give positive praises about it and it’s considered as the “Biblical Diet Breakthrough for Weight Loss” while some says it’s just a rehash of the Ketogenic Diet.

With That Being Said, Have A Look At Some oF The Pros And Cons Below:

Pros

  • The diet program can be used by anyone.
  • It contains five different components that help to maximize its odds of success.
  • Shepherd Diet Program gives a comprehensive guide about the food that you should eat and how to manage your food intake. For example, users are introduced to certain types of proteins, carbs, fats and fibers and how they aid in weight loss.
  • Most foods recommended by this diet program can be easily found in local groceries and supermarkets.
  • The diet program isn’t only about weight loss; you will be shown how you can develop and maintain a clear skin and how to improve your mental health.

Cons

• You have to be patient and consistently follow the program to achieve noticeable results which sometimes takes weeks.

• The diet program contains too much information which the user can find irrelevant and overwhelming.

Conclusion

The shepherds diet weight Loss program is based on the ancient and reliable bible facts. It is a diet consisting of low carbs, moderate proteins and lots of healthy fats.

This type of diet is indeed effective at burning fat.

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Bony Shoulders? – How to Add Mass to Bony Shoulders

While bony shoulders are a real pain, they are a problem that can be remedied. By gaining mass and building muscle you’ll be able to round off and cover up any sign of your bony shoulders.

Weight Training

If you haven’t already, then you’ll need to make weight training a major part of your workouts in order to get rid of your bony shoulders.

Lifting weights are the single best way to build muscle and cover over any “pointy” bits that are sticking out on your body. Regular lifting will not only make you stronger but will also increase your confidence, and make finding clothes that fit a heck of a lot easier.

If you’re naturally slim, then you’ll need to stick to a good weights program specifically designed for the skinny guy “hardgainer”, which will typically recommend working out 3 times per week and focusing on compound exercises like Bench Press, Bent Over Rows and Barbell Curls.

These exercises are ideal for building mass on bony shoulders as they increase the surrounding chest and back muscles too.

Haven’t Got Access To A Gym? – Try Push-Ups

Over the years I’ve been met with a lot of skepticism when I talk about the value of push-ups as a mass building exercise. In these days of pills, drugs, powders, and expensive gym memberships, the humble push-up is just not considered “sexy” enough to make the grade.

I’m a little more old-school and, while weight training is THE best way to gain muscle mass and cover boney shoulders, I know that many folks for whatever reason don’t have access to a gym. This is where the humble push-up comes into its own.

The push-up is still probably the best non-weight based upper body exercise. If you’re inexperienced start off with small numbers like 10 or so, but make sure your last one is almost impossible to do.

Perform them 3-4 times per week, and each time try to perform one or two push-ups more than the last time. Before long you’ll be doing hundreds per day and see a massive difference in your appearance and shoulder width.

By inclining your feet so they are off the ground, you can increase the effort on your upper chest, shoulders and trapezius muscles.

Make push ups a regular part of your exercise routines and I guarantee you’ll see a massive difference in your body size, and will finally cover over those bony shoulders.

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Deadlift Routine: The Cornerstone of Strength

Exercising with the deadlift is when you get serious about your physique. It’s the original full-body exercise and very few other exercises bring emotions out quite like the deadlift. They can allow you to enjoy that amazing feeling of raw power when you move that really big weight off the ground. They can make you sick to the stomach just at the mere thought of actually doing them.

Nevertheless, the deadlift can produce incredible results, which is why it should be one of the staples of almost everyone’s weight training program. You’ll still get some people telling you it’s too dangerous, or that the deadlift will have the effect of turning women into men. Never mind that though!

Improving With the Deadlift

This exercise is one of the very few that can improve strength, overall power, explosiveness, as well as speed in almost any athlete, whether you are a weekender, or seeking to gain a healthier lifestyle, or if you’re a pro. It develops strength in those areas that are tied to athletic performance – the core, the legs, and the back. No matter what you want to improve on, the deadlift can provide support to that growth.

Keep in mind though that although it may appear simple, it’s not. It’s not merely about bending over and picking a heavy object off the ground. An object that is sitting plainly on the ground will have no motion. And Newton’s First Law of Motion is that an object will remain at rest until an outer force causes it to move – also termed as inertia. During a deadlift, this is what must be overcome.

Which Deadlift is The Right One?

Two basic forms exist – sumo and conventional. Both focus on the same muscle groups but both are somewhat variable in nature. The sumo deadlift takes a wider stance, and thus more of the load will be on the legs and hips. The conventional deadlift on the other hand focuses more on the posterior chain muscles and the back.

You may be familiar with the Romanian deadlift? Well, the way most people perform this lift means that it’s technically not a deadlift because between repetitions, the weight does not actually touch the ground. It helps to develop similar muscles to the deadlift, but that’s about all.

So which one is best for you? What it comes down to is body characteristics. What feels more comfortable for you is probably the right lift for you.

Rule of thumb – long arms and short torso tend to mean that the conventional deadlift is the better option. Shorter arms and lengthier torso – the sumo will generally be the better fit, because the distance the bar must travel from the ground is shorter.

And it’s for these reasons that women often prefer the sumo deadlift over the conventional format, regardless of the macho name for it. Further, the sumo is regularly better for anyone who suffers from problems with mobility, which in turn can mean it’s difficult to get the right form for the conventional lift.

On the other hand, there’s a view taken that the conventional format is the “more pure” of the two, but the truth is that neither one nor the other is necessarily safer or better. Both actually offer similar benefits, and you’ll see many lifters who alternate back and forth between the two.

Before You Try

You should be aware that the deadlift is not something that is merely tossed in towards the conclusion of a workout. The best results will be achieved if it is treated as the centerpiece. In order to get the best results, either complete it at the very beginning or near the beginning of your workout program.

It’s the same for complex and compound movements such as bench, pull-ups, and squat. The most benefit is to be had when the muscles are not yet tired, and so they should be performed prior to auxiliary exercises.

Also keep in mind that, when planning your workout, the deadlift is more about strength than anything else. So even if you are not intent on entering a powerlifting competition, no matter the style, deadlifts are not supposed to be high-repetition, which requires a lot of endurance.

Your progress will be slow if you try to hit 20 reps. Fatigue and muscular failure take hold pretty fast when performing the deadlift, thereby the potential for injury rises because form has taken a nose dive.

Keep the load heavy and the amount of reps low. This depends on your own training cycle, but rep count should be between one and six, and the weight should remain at 85 to 95 percent of your 1RM. If that confuses you, then choose a weight that feels heavy to you, but allows you to complete your sets while still retaining good form.

Starting off a bit lighter than you can handle is fine. Get the form nailed first and foremost, and don’t focus on going too heavy early on. This is worth planning for and working up to because the overall results will be worth that little bit of extra effort.

Footwear – What’s Best When Performing the Deadlift?

To perform a deadlift, you begin by pushing your feet against the floor, and thereby generating power through the legs and into the remainder of the body. It’s imperative to wear non-slip shoes, and ideally, those shoes will have a solid base and supportive sides.

What is not recommended is to wear overly cushioned shoes like the ones that have air-filled soles and are more appropriate for long distance running. These shoes do not offer enough support to the foot in order to deal with the levels of stress we are describing here.

And this is particularly true with the sumo deadlift. The conventional deadlift allows the force to be generated upon the feet to be relatively straight downwards. However, with the sumo lift, the force on the feet travels in a more outward motion – from both the sides of the feet as well as forward from the toes. You don’t want your shoes blowing their sides or any slippage occurring during a deadweight lift!

Hand Grip to Perform the Deadlift

Whichever style you wish to use, the grips are the same. Find which one allows you more control of the weight – the lift that you feel most comfortable with.

What’s the most popular grip? The “mixed” or “alternating” grip are the most popular. One of your palms faces forwards, the other backwards. It’s up to your own preference which hand faces which way, while many people alternate this in order to avoid any potential for uneven development in the upper body.

One advantage of this particular grip is that in comparison to an overhand grip, there’s not as much grip strength required, which means that there’s less of a chance that the bar will twist or slip from your grasp.

Nevertheless, the overhand grip is also popular, where both hands face backwards. Here, grip strength is developed more as is upper-body strength. You may lack the ability to pull as heavy a weight with the overhand grip, but a good policy is to work both grips in rotation.

The third grip for the deadlift is called the hook grip. It’s more difficult to get used to but potentially it’s the strongest of the three grips. This grip is usually applied during the snatch process and it allows for the better control of heavier weights. Both palms should face backwards in an overhand grip, but wrap your thumb around the bar before placing your hand on the bar. Next, wrap your fingers around the bar as well as your thumb. The index finger or index and middle finger will act to hold the bar correctly in place.

Finally, you may be wondering about the use of straps? Well, unless you have some form of medical condition whereby you have difficulty holding onto the bar, straps are best forgotten. A strong grip is a necessity when it comes to lifting weights, and developing it can be extremely helpful, both in and out of the gym. If you can’t hold onto a weight, it’s best you don’t even try.

The Stance

So, let’s say that it’s now time to head on to the gym and find your deadlift bar. And you are now wondering which one? Don’t opt for the short, weight-specific dumbbells. Instead, use a standard Olympic barbell. If you decide to use a trap bar, well, that’s an article all to itself, really.

If you are using a commercial gym opt for the Olympic bar and a power cage with a wood and rubber platform at the front. And that’s another benefit to performing the deadlift – there’s rarely a queue for this apparatus.

For the conventional lift, ideally your feet should be between shoulder and hip width apart, toes pointed a little outwards. Squat down and hold the bar using one of the grips we’ve mentioned. Hands need to be a little wider apart than shoulder-width. Arms outside the legs and the elbows need to be extended.

On the other hand, for a sumo lift, the feet need to be positioned more specifically to the body than in the conventional style.

The distance the bar has to travel will be reduced if the feet are wider, and the body is closer to the ground. Plus, it’s easier to keep the knees from being knocked by the upward-traveling bar, and the bar will be closer to the center of gravity. Don’t be tempted to go too wide though because then you lose the mechanical advantage of the correct lower body positioning, and thereby the level of force which is generated from the hips is reduced. In turn, this means that the smaller muscles (which are also weaker) of the lower back and inner leg are exerted. Not what we would want!

Everyone is different however, so you need to find the best positioning for you in order to achieve the greatest results.

If you’ve never snatched before, focus on these directions for hand positioning:

Take a measurement (roughly) from the outside of your shoulder to the first knuckle of your closed fist on the opposing arm. Your arm should be pointing straight out from your body, and to the side. This should provide for the measurement between the index fingers once they are positioned correctly on the bar.

Then find the same position using an Olympic bar, and keep it in memory. It should be somewhere around the second ring of knurling, fairly near to the collars on the bar. Next, position your feet right beneath these places on the bar. Toes should be pointing a little outward, and in line with the knees. With arms leading directly down from your shoulders, reach for the bar.

From This Point Forth

It’s wise to come up with a mental checklist in order to work the way through the pull. The main focus should be on the actual movement, but at the same time, the amount of mental processing should be at a minimum. In order to remember these points, do what suits you best. The checklist applies to both sumo and conventional deadlifts.

First, the Set-up

Keep the shins close to the bar – right up against it.

Squeeze the shoulder blades – pull shoulder blades and lats together, down and back.

Chin down but head up – where the head goes, the body should follow suit. Keeping the chin down and the head up will stop the head from drifting forwards or hyper-extending, which in turn allows the back to round.

Fix your vision – find a spot in front of you and focus on that. This helps to keep the head up and in a fixed position.

Keep the chest up – helps to get the bar on the move and creates a strong upper body.

Hips back and keep the back tight to ensure that there is no possibility of rounding.

Breathe deeply – fill the belly with air so that the back is supported.

Triceps tensed – this helps to avoid the biceps pulling the bar up. You certainly do not want your biceps to be converting the deadlift for you.

The Pull

Hips below the shoulders – we don’t want an RDL to occur whereby the hips rise before the shoulders, which increases the chance of injury.

Use the legs to push – drive with the feet and the huge power of the legs.

Use the back to pull – the second part of the movement is to use the large back muscles to pull.

The bar should be kept close to the body – no drifting. If you keep the bar close to the body as possible, you are maintaining a healthy center of mass, which then means less chance of injury, and less workload to be endured.

To finish the pull, squeeze the glutes – to help complete the pull, squeeze the glutes at the top of the movement. This then prevents the hyper-extension of the spine, which is a common error, and that can easily lead to a bad injury.

The trickiest part of the lift is now over, once the lockout is achieved. All there is to do now is to get the weight back on the ground, and there’s obviously a little more to that than simply dropping the bar. Nevertheless, it’s far easier to lower the bar than it is to raise it, but because of that, some lifters take the easy way out, which can once again, lead to an injury.

Keep your mind on form at all times. Perfect form is the mainstay of a good, solid lift every time. So in order to achieve the lowering of the weight, simply turn the given method on its’ head and do things in reverse.

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Bruce Lee Workout – Steroids and Drugs the Secrets of the Bruce Lee Workout?

Bruce Lee emerged on the scene in 1959, here in the United States.

He was not a huge man when he arrived in Seattle. Weighing just under 130 pounds.

In fact, he was born a sickly boy with an undescended testicle and a female name. His mother… a very superstitious woman gave him the name of Li Jun Fan so that evil spirits would not snatch him away. (In the Chinese culture male children are more valued than the female ones.)

With all this going against him it’s almost impossible to believe that later on he would become the proverbial — Charles Atlas cartoon character.

You know the one, he gets sand kicked in his face, starts training, working out hard and before you know it…he’s got muscles and he’s taking care of himself on the beach!

Lee spent his entire life turning his small frail body into a large weapon but he did more than that. You see, most people did not view the Chinese as a physically strong people, in fact they were perceived to be house workers and day laborers. A small and weak race was the American perception of the Chinese at that time. Most martial arts were still unknown including the Chinese style of boxing which Bruce was about to introduce to Westerners

Kung fu was up until this point unknown to Americans. So when Bruce Lee burst on the scene with this fast punches and high kicks — every nerd and underweight male had a new hero!

Many people wanted to learn kung fu and so the Bruce Lee workout and training program started. Some of the more famous of the Bruce Lee students were, Steve McQueen, James Coburn, and many others. Soon every Westerner was learning — Jeet Kune Do. This is the name that Bruce Lee gave his martial art, translated it means — “the Way of the intercepting fist.”

He loved to train and he was constantly trying to improve the Bruce Lee workout program. He was what you could call a fitness freak. He involved himself in running, lifting weights, using isometrics exercise and electrical impulse to stimulate his muscles while he slept. (Bruce Lee even wanted to add speed and power during his sleep.)

Bruce Lee was also very much into proper nutrition and the Bruce Lee diet consisted of taking vitamins, ginseng, royal jelly, steroids and even liquid steaks (prior to 1980s steroids were actually legal to be to take in the United States.)

Although the Bruce Lee workout was never intended to make him look like Arnold Schwarzenegger or even a pro bodybuilder, it is easy to see that it was effective in developing a ripped muscularity that most people today would love to have.

Unfortunately Bruce Lee died at the age of 32 under strange circumstances and controversy in his mistresses house of a supposed brain edema. The autopsy revealed that the cause of death was a strange reaction to a prescription painkiller called — Equagesic. What really stands out about the Bruce Lee workout and training is that through all his many obstacles he was still able to overcome them and achieve his goal of becoming a martial arts legend and movie star.

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Baseball Tips for Rookie Coaches – So You’re The New Baseball Coach?

So you’re the new coach. Ok, now what?

Coaching a team sure seemed like a good idea, maybe even easy…until you started thinking and getting into it deeper. All those players, parents, the draft, practices…and those game decisions…ugh.

Maybe coaching 3rd base might not be so easy…

What were you thinking?

SOLUTIONS:

Rule #1 – Relax, It will work out!

You’ll probably even turn out to be good at it.

How do I know? Why would I think this?

Well, first you are searching for information. Websites like ours with articles like this are sure signs you are at the very least trying, instead of sitting on your hands, ducking your head and relying on your Little League experiences from long ago. And because of…

Rule #2 – You will be organized…

And yes, you will have the time to do it. As a matter of fact, there is an article that I strongly urge you to read. It is about how to organize your team and yourself and is titled, “Plan To Succeed.”

Please finish this article before you jump there (I’ll include the link at the end of this article).

Rule #3 – You will have fun!

Look, the more fun you have, the more fun your kids will have…and yes, the opposite is true.

Personally, I think that some of the best things about youth baseball are the adults! I also think they are some of the worst things about youth baseball. I mean this because as we get older…we tend to forget how to have fun and play games. Life just does that to us. Here we are trying to solve problems on a baseball field like we do at work…UGH!

We get tight, our kids play tight. We say ugly things in the dugout…well, you get the picture…

Let’s move on (This lesson either hits the mark or it doesn’t).

One final thought (from someone who is privileged to be in baseball for 350 days each year)…

IT’S JUST BASEBALL! BASEBALL IS JUST A GAME!

(It just happens to be the best game ever!)

Rule #4 – You are here for every player!

If you are in this game for any reason other than those kids… every one of them…

GET OUT NOW! (This was paraphrased and stolen from a speech given by a friend, Gordie Gillespie, the winningest coach in college baseball history! He is absolutely correct!)

You will get more joy with that attitude than you can imagine!

Every player who doesn’t share your last name is not here for the entertainment and support of you and your son! (You have probably seen it happen).

Coaching your own child is a trick indeed.

I hope you will truly enjoy it (though it can test your mettle). But, I can assure you that embracing an entire team of kids can really give you an idea of how good a coach and person you might be or can be!

Personally, I can tell you that the early influences of my youth coaches are indelibly stamped on me…That’s how important you are.

Rule #5 – Winning is important…It is just not everything.

I determined something many years ago.

Take this for what it’s worth…

Few 10 year olds have a grasp of the concept of winning!

Half of the 11 year olds have a grasp of the concept of winning!

Almost all 12 year olds have a grasp of the concept of winning!

Every? All? No. I guess I wouldn’t include all players on some hot team of 9 year olds who travel the country vying for the many “World Series” out there (how many worlds are there anyway).

Those teams and families have adopted a lifestyle. It’s a language spoken at the dinner table. They are probably more the exception than the rule anyway.

You simply need to have a strong grasp of the competitive nature of your league and your team.

Rule #6 – You will be the boredom police.

Looking for a great way to turn a perfectly good baseball player into a soccer player? (God forbid)… BORE HIM!

A young boy begins his day by opening his eyes with a first thought of…”HEY, WHAT’S FUN TODAY!”

And we dare to bore them? Remember my comment on how we tend to want to solve problems in baseball as we do in the office?

They are kids. It’s a game…and games are fun…

It’s fun OR THEY FIND A GAME THAT IS MORE FUN!

Rule #7 – Ask for help from other parents.

Women are right…Men do not ask for directions. We need to be rock steady and have all the answers…yada, yada!

Personally, I have never had a coach come up to me after a game and ask me anything on how or why I played a situation the way I did! I MEAN NEVER!

WHY? Because this is baseball…and we are guys. We played Little League (20 TO 30 YEARS AGO). We watch Pro Baseball on TV…UGH. What a bad idea to try and teach a group of kids to play the same way the greatest players in the game do.

So, we don’t ask…and that cheats our kids.

SOLUTIONS:

Aside from reaching for information such as reading articles such as this and finding videos, books, etc (did you check out our video and book library?)…

Why not incorporate and embrace some of the parents.

Have a parents-only meeting for 10 minutes after one of your very first practices.

Let them know who you are and how you envision the season (in general).

A team mom is worth her weight in the dozen roses you had better buy her at the end of the season.

Make note of the dad(s), hopefully plural, who hang around the fence during practices. Many really want you to ask for their help. They don’t want to horn in so it’s up to you to ask because they may not!

Some parents are better served as your scorebook keeper instead of your BP (batting practice) pitcher.

Another may be most comfortable helping you set up the dugout and raking and lining the field before games.

Yet others really want to be on the field hitting fungoes or infield.

The bottom line is that I believe that adults play better when they work together…and as a byproduct, you will all be richer for actually developing relationships with your new-found friends.

WARNING: There is one rule I highly recommend…

You are the coach, they are the team’s parents.

One guy has the final say so. You, the coach!

This is a no lobbying area, disputes are handled away from the kids and the action and decisions of management (you) are final. There are no politics, just honest decisions made by you…the coach!

Note: Baseball is the greatest game in the world to second-guess!

One Last Important Suggestion Regarding Communication:

Get all of your parent’s email addresses and use them for two things:

Communicate – Communicate – Communicate. Not necessarily lengthy, just frequent.

Subscribe all your player’s parents (and maybe players, if they are a bit older) to our Baseball Tips Newsletter. It is a quick read 2 times each month. We do not rent or sell their names and just want to supply our 14,680 (at last count) baseball families with some added knowledge and fun.

Of course, they can delete us easily if they so choose. (You can add them individually. The sign-up box is just below our logo on the http://www.baseballtips.com home page).

Rule #8 -Good Teams Practice Well!

Every league is different. Some restrict practice times. Others have limited fields. Some coaches have limited time as well. HAVE A PLAN!

Plan tomorrow’s practice today. Plan next week, this week.

Planning is the operative word. I don’t think that any drill should take longer than 20 minutes! (OK, excluding BP – more on that later).

TIME ANYTHING & EVERYTHING!

If you will keep a watch, you can get their blood flowing even more. More as in, “OK guys, 10 more minutes, let’s do it right. Pick up the pace…Ok, 5 more minutes…Keep it going”…you get the idea.

And it becomes more fun!

The blood is pumping, the kids are focusing. Just be sure to tailor it to your player’s age and skill level.

SOMETHING OLD, SOMETHING NEW!

Teach something new each practice.

As importantly, review and drill a particular skill taught in a previous practice using one of your 20 minute segments.

Quality repetitions are vital and incredibly important!

Too many coaches teach a skill and then next season, they teach it again; once a year…need it or not! If you think about how counter-productive this is, you will never do it…or do it again.

ARMS – ARMS – ARMS!

There are more throwing errors than fielding errors!

It may not sound correct and it is not my opinion…It is a fact!

Teach proper throwing and work on arms every practice.

Have them constantly throwing to or at a target.

(The exception will be when teaching one of your pitchers a new pitch.) You begin by throwing to a tarp, net or fence. The reasoning is that accuracy will not be great until a skill like a new pitch is learned. Accuracy will follow proper mechanics and you can avoid unnecessary shakes in confidence.

THE LAST 10 MINUTES OF PRACTICE IS JUST FUN!

Preferably doing something that requires players to use oxygen. Leave them with their tongues hanging out. I learned this many years after I began coaching.

Many players think baseball is boring…and that is why they leave the sport too soon. They are kids…and kids want to run, play games, have contests, run races, hit balls, etc. You know…fun stuff.

Well, drills can get boring if that’s all there is to a practice. But drills are really important, vital lifelines to improvement and success of both player and team…or not!

But let’s not forget the fun aspect and the prime reason most kids play. (It is play ball, not work ball, right?)

Get creative!

Here are some of my ideas. (Do not limit yourself to these, got it?)

Relay Races – ½ of team at home plate and ½ at 2nd base with hats on backwards. 1 simple relay race. Then 1 race backwards, then 1 final race for all the marbles, running sideways (or heel to heel side-kicks like basketball teams do….you may have some better variations).

Ball In The Trash Can – Find a trash barrel from the dugout or near the practice field and place it on home plate on its side. Now take your team to a distance where most all players can throw to the target at least on a bounce or two.

Now toss them a short fly ball where they can make like they are the centerfielder throwing the runner out at home. They ooh, aah and cheer on close throws (there are always a bunch of these). I have no idea why but they really like to do this…Go Figure!

Home Run Derby – Find a spot where about ½ or more of the team can hit one over the fence and soft toss 3 per each player (soft toss, also known as flip drills, is the drill our automated Wheeler Dealer machine does automatically. It can be seen on our training aids page if you are still unsure how to do this.) Have a second round, then have a finals. Maybe the player who comes in 2nd gets to go after all the homers. Watch ’em cheer for each other.

Basketball Game – If there’s a court or a hoop nearby, simply produce a hidden basketball AFTER dividing them up into teams. Announce a 10 minute game. Watch ’em go. Totally unexpected…and a lot of fun

Water Balloon Toss – Pick a hot day and have a supply of filled baseball-sized water balloons (make sure they are small balloons to begin with so they remain taut). Partner them off in lines (like you do when warming up their arms) with players about 6 to 8 feet apart and with a partner on one row having the balloon.

USE 2 HANDS!

Express to players that in baseball, every ball you can catch with 2 hands should be caught with 2 hands. Also, display how the pinkie fingers of both hands should be near and parallel to each other with hands being parallel and held below the waist.

SOFT HANDS

Explain that all infielders must have soft hands. This begins when both arms are outstretched (elbows are not locked) and then cradled toward the body as the underhand toss comes toward you. Water balloons will require special focus on soft hands to keep from breaking.

READY…GO!

On coaches command…

Player underhand tosses to his partner who catches and holds the balloon. His partner then tosses it back to his partner.

After 2-4 rounds, teams with a full balloon step 2 feet further apart.

Repeat.

Then 2 steps further apart!

Keep going until you have a winner.

Once you have a winner, coaches produce as many extra full balloons as there are coaches and the winning team gets to “blast the coaches.” Yes, turn around coach…and do use typical precautions as boys will be boys. (Now you tell me that 10 or 20 years from now those players won’t remind you of how much fun that was?!)

It’s not all about baseball…but it is all about fun!

Thanks for reading.

Best of luck this season.

Now get out there and Have Some Fun!

—-Coach JP

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Horse Training Tips – How to Teach a Colt to Lead

Among the dozens of questions I get about training horses, one keeps repeating: “How Do I Teach My Colt To Lead?”

Many folks wrongly start training a colt to lead by taking hold of the halter and pulling straight ahead. In the process of doing so the head piece of the halter comes down hard on the colt’s head and he naturally tries to pull away.

If you continue to pull he’ll often rear and possibly go over backward and he might hurt himself (and possibly others in the process). There is a much better and safer way! The safest way to lead the colt is to take hold of the strap, stand next to his right shoulder and made a quick pull to the side. This will pull the colt’s head toward you and the colt will naturally step toward you.

If he only steps a little bit, stop and caress and praise him. Repeat the pull until he turns toward you at the slightest touch of the strap. Sometimes you might have to pull to the right and then quickly to the left to get the colt to start. Once he starts or shows an inclination to start, stop and praise him. After a while you’ll be able to start him to the side and then take him forward.

In the most stubborn of animals it may be necessary to use the Pulley Breaking Bridle. If needed you can also apply a slight tap with the whip. Be sure only to use the whip as an encourager – never “whip” or hit the animal to cause pain. Use it to “nudge” him a little.

You’ll soon have him leading everywhere you want. By applying the confidence lesson learned in Beery’s Lesson #1 he’ll actually be following you wherever you care to lead him without a strap. All this, and dozens more useful lessons, are taught in the full Jesse Beery 8 Volume Course in Horse Training.

Stay safe around your horses.

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Tips To Prepare Your Body For The K2 Adventure

Whether you are planning a trek to K2 base camp or want to put your mountaineering passion to the test by attempting to climb the second highest mountain on earth, you’ll have to prepare yourself to fight against all odds of nature. Climbing the highest mountain in Pakistan or trekking to its base camp is not the novice adventurer’s task.

As you ascend to the base camp of the 8,611m mountain in the Karakorum mountain range of Pakistan, the air becomes thinner, oxygen becomes less available and breathing becomes hard. Also notorious as the savage mountain that tries to kill you, K2 poses serious risks to both the trekker and the veteran mountaineer; however, the risks for the passionate mountain climber augments as he or she ascends the mountain.

Height sickness, acute mountain syndrome and pulmonic edema are the common health risks associated with almost all types of adventure to this mountain, but as common sense would suggest, these risks are higher for climbers who aim to summit K2 than adventure lovers who’d simple want to trek to the savage mountain’s base camp. It is vital to understand that the health complications associated with high altitude, as mentioned above, can be life threatening.

The good news, however, is that you can minimize the high altitude risks by acclimatizing and training your body to cope with the environmental factors and to keep functioning even when there is shortage of oxygen. Below are some tips to prepare for climbing K2 and trekking to the K2 base camp:

• Start preparing and acclimatizing at least two months ahead of your adventure. This is particularly important because your body needs at least 60 days for high altitude acclimatization.

• Visit your doctor and get full body examination as your start your preparations and training. Your doctor may recommend you to undergo certain lab tests. If you are fit for the adventure, your doctor will give you a green signal.

• During your training period, make sure to hike and trek as often as possible, starting with lower altitude and gradually moving to higher altitudes if possible and available. With every session of your training, make sure to increase the distance and height, so your body and lungs get habituated to working at high altitude and under strenuous conditions.

• If possible, initiate interval training because it is one of the most effective methods to train your cardiovascular system for high elevations. It involves increasing the heart rate drastically and then leaving it to recuperate before increasing it again. Running on a steeper hill or faster sprint can help train your cardiovascular system for your K2 adventure.

• Train your breathing pattern for high altitude by working on breathing progression, and on deep inhalation and exhalation. This training will help you cope with low oxygen on K2 by enabling you to regulate and maintain your breathing capacity. Practicing deep breathing can also save your from exceeding yourself at high altitudes.

• Never miss a workout because it is very important to keep you safe and fit during your attempt to climb K2 or trek to K2 base camp.

Remember, climbing K2 or trekking to K2 base camp can be a very exciting, rich, adventurous and mesmerizing experience for you, but only if you are in good health and have trained your body for the adventure. It has also been noted that proper hydration is another important factor when it comes to adventure in the Karakorum mountains.

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Isometric Strength Training – Old Strong Men Isometric Secrets Re-Discovered

What did the old strong men know that gave them super human strength?

The simple principle of a 7 second long isometric muscle contraction which stimulate muscle growth, build strength and have enormous health benefits. The father of isometrics “Alexander Zass” comes to mind. He snapped steel chains wrapped around his chest or remember the images of Alexander Zass catching a woman fired from a canon.

Today, isometrics is a scientifically proven method to sculpt your body and skyrocket your strength in just seconds. Sounds to good to be true but it works. How can you with a 7 second exercise accomplish what others can’t accomplish with an hour of daily tedious repetitive work outs in the gym?

Recent studies and studies in the past have shown that not length or duration of an exercise is important to stimulate muscle growth and build strength, but that intensity of an exercise plays a far greater role to stimulate muscle growth and build strength. During an isometric muscle contraction a specific muscle or group of muscles is contracted for 7 seconds with intensity.

This intense contraction causes a complete exhaustion of the muscle fibers. When these muscles are being relaxed, an increased flow of blood delivers an increase of oxygen and nutrition to these muscles. Each exercise is being done once for 7 seconds. A combination of several exercises for as little as 10 minutes a day produce astonishing results in muscle growth and well being. It is hard to believe but it does work.

The beauty of isometrics is, that it is done in a static position, rather than being dynamic through a range of motion. Which means that isometrics can be done anywhere, anytime without any exercise equipment. Many isometric exercises can be done sitting on a chair at a desk. No trip to the gym necessary. No expensive workout machines needed. This makes isometric exercises perfect for people working at a desk or in any restricted area. There are many isometric exercises that can be done sitting at a desk.

Isometric strength training is also very useful for martial artists, wrestlers and boxers who are looking for a superior method to improve their strength, increase mobility and energy level. You may have heard of Paul O’Brien online. Paul has re-discovered isometrics and increased his strength to super human strength which he demonstrates in videos online. Paul can bench-press and lift 400 lbs which is more than twice his body weight!

A wonderful resource on isometrics is Paul O’Brien’s E-book. 7 Seconds to a perfect body.

Isometrics was the secret of the old strongmen like Alexander Zass, Maxick, Mike Marvel and others.

Isometric training is an old method re-discovered.

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