Build a Better Body

8/3/2019 Build a Better Body

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JumpingAdvantage Build A Better Body

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JumpingAdvantage

Build A Better BodyStrength and Power Training for

Jumping and Quickness

Athletes

In this section youll learn techniques that not only willincrease your athleticism, vertical jump, quickness and

physical attributes, but also prevent injury and give you abetter looking body overall.

Good timber does not grow with ease; the stronger the

wind, the stronger the trees. J. Willard Marriott


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Table of Contents Book 11. Introduction: Is weight training for

you?

2. Weights and Repetitions3. Methods of Increasing Workout

Intensity Without Adding MoreWeight

4. Exercise Descriptions5. Lower Body Squats, etc.

6. Upper Body7. Sample Programs8. Injury Prevention

9. Sample Injury Prevention Program10. Stretching


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Is Weight Training For You?

He who would learn to fly one day must first learn to

stand and walk and run and climb and dance; one cannotfly into flying. Fredrich Nietzsche

To what degree a weight-training program should be implementedis a very personal decision based on the athletes needs, physical

attributes and playing style. The purpose of weight training is toprepare the athlete for competition as well as prevent injury. Mostathletes can benefit from an all around strength training program.

A small percentage should concentrate on adding muscle. Ifnothing else, all competitive athletes, along with their coaches,

should consider the benefits of an injury prevention program.

For athletes lacking in strength, weight training is extremely

important to build a strength and fitness base in preparation formore intense workouts (such as Plyometrics), as well as to add the

requisite strength to that will synergistically make Repetitive JumpExercises and Plyometrics that much more effective. Strength isimportant for both explosiveness and injury prevention. The more

strength the athlete gains (to a point) the better the athlete will beable to jump and run.

Many strength-training exercises can be done without weights,such as squats, lunges and calf raises, some with bodyweight as

resistance, such as chin ups, push ups, and bar dips, andadditionally, most all others can be accomplished with aninexpensive barbell/dumbbell weight set or with access to a school

weight gym, or membership health club.

Often times when first beginning weight training the athlete willexperience a temporary decrease in jumping and running speed asthe muscles become accustomed to the exercise. This is natural for

the beginner to experience, and soon the athlete will be running

and jumping better than before.

Experienced athletes that have already gained sufficient strengththrough weight training may also experience a decrease in jumping

and running speed when the weights they use have become tooheavy and they are moving the weights at too slow of a speed.

Weight training must be accompanied by jumping and quickness


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training to convert the strength into explosiveness. Lifting heavyweights slowly, by itself, may make an athlete slower.

Note for Younger AthletesAthletes who have not physically matured are advised not to beginweight training. They should exercise using their own body weightas resistance, with exercises such as push ups, pull ups, sit ups, no

weight squats, calf raises, running and jumping exercises. Consultyour physician regarding the advisability of these exercises, as well

as beginning any exercise or weight training regimen.

The Tradeoffs of Weight Training Large amounts of energy are expended when you are lifting

weights. In order to make muscular gains, you must train with highintensity. When an athlete decides to undertake a weight-training

program he must increase his dedication because he must continueto work on sports specific skills practice in order to adapt to hisincreases in strength from weight training.

For example, upper body weight training, while necessary for the

overly thin player can cause tightness that throws off shooting inthe basketball athlete. To overcome this, the player must practiceshooting so improvements in strength will accompany a

corresponding improvement in shooting accuracy.

Weight Training During the SeasonOnce team practice begins individual weight training and strenuous

workouts outside of team practice should be discontinued, unlessotherwise instructed by your coach. Most college programs

continue with several exercises aimed at injury prevention, such asfingertip push ups, leg extensions, leg curls, abdominal work, andJ-cord ankle exercises.

Upper body lifting (bench press, military press, curls etc.) andsquats are generally discontinued or at least dramatically decreasedwhen team practice begins. Additionally some players, continuewith lower body exercises such as light squats, calf raises and leg

presses, in order to maintain leg strength. In general, weighttraining, other than for the sake of injury prevention, is to be

discontinued or greatly reduced in volume during the season,unless otherwise specified otherwise by your coach.


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Weights and Repetitions

The man who removes a mountain begins by carrying

away small stones.William Faulkner

Weight liftings challenge to the tall athleteAthletes with tall lean builds (Ectomorphs) such as basketball andvolleyball players have a leverage disadvantage when it comes to

lifting weights, but a decided advantage when it comes to theirsport.

Conversely, athletes with short and thick body types (Endomorphs)have a leverage advantage in the weight training arena, but a bigdisadvantage on a basketball or volleyball court. Ectomorphs also

have more difficulty putting on muscle weight because of the highproportion of slow growing, slow twitch muscle fibers.

Not only does the tall athlete have a leverage disadvantage when itcomes to weight training but he is also at greater risk of injury

from weight training. Therefore, the athlete must not compare theweight they use to that of others. And must leave ego or

competition with a teammate out of it.


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How much weight should I use?Because this program is focused on jumping and quickness

athletes, we are going to be using weights that allow theperformance of repetitions in the middle range, thereby giving thebenefit of both strength and endurance.

The sample programs are divided into Level 1, The Preparatory

Phase, which will utilize lower weights and higher repetitions.Level 2, The Hypertrophy Phase, will utilize weights and reps inthe medium range.

In the sample routines, most exercises have a range of repetitions

of either 8-12, 12-15, or 15-18 repetitions. The range of repetitions(i.e. 8-12) allows the athlete to either add more weight or completemore repetitions within the range of 8-12 repetitions. Use enough

weight so that the last two repetitions of the set are verychallenging and you are unable to perform additional reps.

Add more weight when you are able to execute more repetitionsthan the rep range, or when you can add more weight and still

complete the minimum number of repetitions within the range.

Correct form takes precedence over adding additional weight. Donot compromise form in order to handle additional weights. Thiscan lead to injury.

Rest IntervalsAs a general rule, allow 60 to 90 seconds rest between sets forlarge muscle groups such as legs, calves, chest and back, and 45 to

60 seconds rest between sets for small muscle groups such as

biceps, triceps and abdominals.

A rest interval of up to 120 seconds (2 minutes) is permitted whenextra high intensity sets are completed, especially when

performing squats. There is minimal or no rest between exercisesin supersets or trisets.


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Weight Training Guidelines

Success is to be measured not so much by the position

that one has reached in life as by the obstacles which he

has overcome while trying to succeed.Booker T. Washington.

Note: If you skipped the JumpingAdvantage Jumping Manualand started on this book, go back to the Jumping manual and read

the JUMPING, WEIGHT TRAINING, AND DIETARY SAFETYGUIDELINES pages 8-16 before starting a weight trainingprogram. It contains many safety tips to avoid injury and stay

healthy as you increase your vertical jump and improve yourphysical attributes.

Get a good warm up, and warm up with an easy lighter firstset.

Use a weight belt when lifting heavier weights. Tense yourabdominal, back and buttocks to stabilize your torso and

prevent back injury.

Control all repetitions and Maintain continuous tension,this means no jerking, heaving or quick movements.

Maintain a Firm Stance and Balance.

Single rep maximums and high weight/low rep sets are

forbidden and not part of the program. Use mediumweights (not heavy weights) and go for a combination of

strength and endurance using high intensity.

Grip bar with thumb around bar. No thumbless grips.

Weight training sessions should be brief but intense. Get in,

get the workout done, and get out. Minimal rest betweensets, and taking advantage of supersets when appropriate

for time efficiency.

Perform weight-training sessions after Repetitive JumpingExercises, Plyometrics or playing your sport, not before.

When weight training you must allow adequate restbetween workouts. This rest allows your muscles to


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recuperate and grow. Intensity of the workout is a majorfactor in determining the rest required.

Rotator cuff exercises should be the last exercise performed

in the upper body workout, because they fatigue the small

muscle support mechanism of the shoulder joint making ittemporarily less stable. When the rotator cuff is exercised,always allow at least one full day of upper body rest beforecompleting upper body exercises again.

Be consistent and try not to add days or miss workouts.

"More" is not always better in weight training.

Believe and give 100%.

Concentrate fully on the muscle being worked. The more

effective your concentration and focus, the stronger the linkbetween your mind and body and the more efficiently the

muscle will be worked, thus giving it a better workout.


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Methods of Increasing The

Intensity of The Workout Without

Adding More Weight

If its going to be its up to me. Robert Schuller

The following sections explain techniques to increase the intensity

of an exercise without adding additional weight. More rest isusually called for between more intense sets.

Muscle Confusion TheoryAn athlete will adapt quickly to an exercise routine and may cease

to make gains as quickly as desired. Therefore, it is important tomonitor the results and make sure you are making good progress.

Changes in exercise routines should be made periodically in anattempt to make the fastest improvements. This does not mean

change for the sake of change, but does mean that you should notwaste time on something that is not working for you.

SuperSets, Tri Sets and Giant SetsIn order to reduce the rest interval between sets and effectively

reduce time spent in the gym, supersets pair two exercises thatwork the same muscle group such as abdominals, or two

antagonistic muscle groups, such as biceps and triceps. Intensity isalso increased.

Similarly, Tri sets pair three exercises and Giant sets pair four ormore exercises. The objective is to execute the two or more sets

with minimal rest between sets. Common supersets are biceps andtriceps, leg curls and leg extensions, chest and back, two or moreabdominal exercises, two or more calf exercises.


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Forced RepetitionsHave a partner spot you while lifting. When you are practicallyfatigued, have your partner help you to lift one, two or three morerepetitions by either lifting the bar slightly or by pushing up on a

corresponding body part.

With the squat exercise, your partner would grab you around thewaist and lift up, only enough to allow you to finish a couple morereps. Forced Reps intensify the exercise to create more of a benefit

from each set.

NegativesNegatives describes performing the exercise with the emphasis on

the lowering portion of the exercise, rather than the lifting portion.Have your partner help you to lift the weight, then you slowly

lower the weight, resisting all the way down, allowing from 10 to15 seconds or longer to lower the weight. Slowly lowering theweight is a better strength builder than the lifting portion of the

exercise.

PyramidsPyramids is a term for starting with a light weight for higher repsand working your way up to heavier weights and lower repetitions.

With the bench press you can work your way up in weight usingfree weights or using a weight stack machine such as Cybex,

Nautilus or Universal, which are found in most gyms.

Descending SetsStart with a relatively heavy weight and decrease the weightbetween reps as you become fatigued and cannot complete anotherrep. Each set consists of 3 or 4 sub sets. Fill the bar with weight

plates and do a set of 8-12 reps.

When you cannot complete another rep, immediately have yourpartner strip off a plate (or decrease the weight on the machine)from each side to lessen the weight, and you immediately continue

for 3 or 4 more reps. Strip the bar again and do 4 more reps. Stripthe bar again for 3 or 4 more reps. Four mini sets make up one

descending set. Rest for 60 to 120 seconds between descendingsets, but do not rest at all between sub sets.


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Muscle Building Tips for the

Skinny Athlete

1. Progressive Resistance Training Progressiveresistance training is essential for the skinny athlete for

building muscle mass. Bodyweight exercises like push ups,pull-ups or bar dips, machines such as Cybex, Nautilus orUniversal, or "free weights" like barbells and dumbbells,

all qualify as progressive resistance training so it helps butis not necessary to have a gym membership.

Machines are great, but free weights tend to be better massbuilders than machines, as they involve more muscle

groups in order to keep the weight balanced. Stabilizerstrength is also developed. Squats are the best mass

building exercise available because they involve the mostmuscles. Heavier weights and lower reps are better formass gaining purposes.

After you complete The Preparatory Phase Level 1, which

utilizes lower weights and higher repetitions and TheHypertrophy Phase Level 2, which utilizes weights andreps in the medium range, you may want to go onto the

Strength Phase Level 3 which utilizes still lower repetitionsand heavier weights than Level 2.

In the Strength Phase repetitions are generally 6-8 reps perset with as much weight as you can handle for each set.

Consult with your coach or trainer on the rep range that herecommends for the specific purpose of building mass.

2. Eat More Often and Eat More Calories To

gain muscular weight an athlete needs to weight train andeat more calories than is required to maintain his currentbodyweight. The extra calories are necessary to repair your

body and grow. Eating just a little more than is needed tomaintain is all that is needed. A lot more will make you fat,

while just a little more than you need to maintain will beenough to grow.


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Less than you need will not cut it because your body willnot have enough fuel to build up. The quality of the calories

are also important. Avoid empty calories such as sodas,fried foods, and junk food in general.

In order to assimilate a greater number of calories theathlete must eat more often. The body can only efficientlydigest approximately 500-600 calories or less per meal,with anything over that amount being stored as fat or

eliminated.

If an athletes goal is to eat 3000 calories per day at 500calories per meal that would mean consuming 6 meals per

day. Reducing meal size and increasing meal frequency iswhats required. A three hour meal interval, eating 5-6

times per day seems to work well. Concentrate larger

meals toward beginning of day. Snacking is also encourage,when its quality snacking.

3. Eat More Protein Protein is a major building blockof muscle. Increase intake of lean protein. A good guidelinefor a muscle building high protein diet would be to

consume about 1 gram of protein for every pound ofbodyweight. Eat up to 35 grams of lean protein such as

fish, poultry, and eggs at each meal, 5 or 6 times per day.

Much more protein than that and the body may not be ableto utilize it. If youre finding it hard to get the total numberof meals in, (which you will) a meal replacement protein

shake may replace 2 meals a day. Drinking a replacementshake as soon as you wake up in the morning can help get

protein amino acids back into the blood stream after a goodnights sleep.

Whey protein supplements are some of the best proteinsavailable. Stay away from eating too much soy protein as it

has a feminizing effect when consumed too regularly.Quality sources of protein include chicken, turkey, lean

pork, fish, tuna is a bodybuilders favorite. Bodybuildersalso credit beef as a protein that helps them gain moremuscle faster.

Another tip from bodybuilders is to increase intake oflow-fat milk products such as non fat and 1% cottage


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cheese and 1% milk. Eat at least 1 meal a day with alow-fat milk product. (If you can digest milk products)

Milk products are reported to really help build musclebecause they are a slower digesting protein.

Also consider supplementing with the amino acidglutamine. Glutamine is the most abundant amino acidfound in the body and is most likely the single mostimportant amino acid in the body for creating anabolic

conditions in the muscle, increase the rate of proteinsynthesis, and protecting the muscles from the ravages of

overtraining. Glutamine is normally found in large amountsin the body, and the body can actually produce its own.

Glutamine is at up to 4 times more effective in improving

and maintaining nitrogen balance than branched chain

amino acids.

4. Eat More Unsaturated Fats A low fat diet thatis too low in fats can actually reduce testosteroneproduction in the athlete, which is one of the last things anathlete wants to happen when hes building muscle.

Target eating less of the bad fats and more of the good fats.

Good fats are unsaturated fats or monounsaturated fats suchas from the following sources: peanuts, almonds, avocado,

canola oil, and olive oil. Become a label reader and

compare the amount of saturated fat (bad fat) to the totalfat. You want as little saturated fats as possible. Read up on

diet and nutrition to learn more about healthy eating.

5. Drink More Water A properly hydrated bodyrepairs and grows fastest. Carry a water jug with you and

drink 8 glasses minimum throughout the day. Your bodywill become used to being better hydrated and will actually

hold less water and youll be less bloated. That is excellent

for an athlete. Water also allows your body to operate moreefficiently, and build muscle and lose fat more efficiently


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6. Get More Rest Always get at least 8 hours of sleepper night, and consider getting 9 hours sleep per night. Getsufficient rest between workouts. Dont over train. Your

body grows while its resting, not while its in the gym.

Combine workouts with eating enough of the right calories,and proper rest, and you have the formula to growth. Learnto be lazy and relaxed when youre not working out. Rest is

the most overlooked "growing guy secret". No amount ofworkouts or diet will make up for a lack of rest and

recuperation. Give yourself time to rest and repair and youwill grow!

7. Creatine Supplementation (optional) See thesection on Creatine in the following section and consultyour physician.

8. Be Consistent and PersistentBe the tortoise notthe Hare. Plug away and over time make consistent gainsthat really add up. Dont look for overnight gains. Dont

give up right away. Workout, diet, rest, all have an additiveeffect over time. Stick with it. You can do it!


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Tips for Getting a Leaner Body

A balanced meal is not a big mac in both hands. KenHussar

Eat More Often Eat 6 times per day. Eating more oftenspeeds up the metabolism. Smaller meals are more easily digested

and less fat is stored. Decrease meal and portion size. The bodycan only efficiently digest approximately 500-600 calories or less

per meal, with anything over that amount being stored as fat oreliminated. Avoid eating large meals. The excess calories areconverted to fat!

A good way to start eating more often is to eat more frequent,modestly sized meals, rather than the typical three huge meals a

day. Concentrate larger meals toward beginning of day.

Eating Tips For Minimizing Fat Storage Eat in amanner that avoids raising your blood sugar high and fast, whichcauses fat storage: Eat smaller meals which are more easily

digestible. Eat fewer high glycemic index/high carbohydrate foodssuch as bagels, breads, pastas, highly refined white flour, sugar,

and refined cereals. Eat more protein. Eat less saturated fat. Shift tounsaturated and monounsaturated fats. Increase fiber in your diet.The quality of the calories are also important. Avoid empty

calories such as sodas, fried foods, and junk food in general.

Eat Less Calories than You Expend in a DayItsa simple but often overlooked equation. The body burns fat

deposits when there is insufficient calorie intake for the day. Dontgo on starvation diets that slow your metabolism. Diet in

moderation. Consider cycling your calories where you eat 500calories less than you need for 2-3 days then eat just the rightamount of calories for 1-2 days. Then go back and eat 500 calories

less than you need for 2-3 another days. This method can keepyour metabolism fired up and is healthier than starvation diets.

Consult your physician before dieting.


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Eat More Protein A good guideline for protein intake for aget leaner diet would be to consume about 1 gram of protein forevery pound of bodyweight. Eat up to 35 grams of lean protein

such as fish, poultry, and eggs at each meal, 5 or 6 times per day.

Much more protein than that at a single meal and the body may notbe able to utilize it. If youre finding it hard to get the total numberof meals in (which you will) a meal replacement protein shake may

replace 2 meals. As a meal replacement, whey protein supplementsare some of the best protein supplement sources available. Stay

away from eating too much soy protein as it has a feminizing effectwhen consumed too regularly.

Drink More WaterA properly hydrated body repairs andgrows fastest. Carry a water jug with you and drink 8 glassesminimum throughout the day.

Cut out Alcohol and Cigarettes Alcohol andCigarettes increase fat deposits around the mid section.

Reduce Stress In addition to adding gray hairs to your head,stress may also add fat to your body by increasing cortisol

secretion, a hormone that has a side effect of causing fat storageon the body.

Get More Rest Always get at least 8 hours of sleep per

night, and consider getting 9 hours sleep per night. Get sufficientrest between workouts. Dont over train. Your body grows while

its resting, not while its in the gym. Overtraining and underresting produces cortisol which stores fat.


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Participate in an Exercise Program Exercise alongwith diet are the key elements to having a leaner body. Start anexercise program whether it is weight training, jogging, walking oraerobics. Building muscle with weight training has been proven to

increase the amount of calories the body needs.

Be Consistent and Persistent Be the Tortoise not theHare. Plug away and over time make consistent improvements indiet and lifestyle that will that really add up. Dont look forovernight leanness. Lose a little at a time and make permanent

changes that not only give you a better looking body but ahealthier one as well. Dont give up right away either. Workout,

diet, rest, all have an additive effect over time. Stick with it. You

can do it!


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Creatine Supplementation

Creatine (monohydrate): Creatine continues to be the supplementof choice for many athletes wanting muscular strength and sizegains. Creatine is in wide spread use in professional and college

athletics and has even worked its way down into usage among highschool athletes.

It seems to be the only so called safe alternative to Andro,growth hormone, and steroids that actually works. Popularity

seems to be due to the fact that it works, its been deemed safe sofar, and it has been marketed very well by supplement

manufacturers.

Creatine is an amino acid that is made in our bodies and occursnaturally in red meat and fish. Supplementation is necessary

because a person couldnt eat enough fish or red meat toeffectively raise Creatine levels in their bodies to enhance physicalperformance. The athletic benefits of Creatine supplementation are

as follows:

Helps build muscle mass. Many test subjects see verypositive results within the first month.

Creatine provides energy so that the duration of exercisecan be lengthened. This enables the athlete to perform more

reps per set before hitting the point of fatigue.

Creatine speeds recovery so that the athlete can exercisemore intensely and more frequently.

Although there are reports of the positive benefits of

Creatine for the sedentary person, such as decreasedcholesterol levels, increasing muscle mass and strength inolder adults, the athlete needs to work out for Creatine to be

effective.

Which type of Creatine is best? Creatines popularity is in partdue to the marketing of the product. Each company attempts to

differentiate their Creatine through slight variations and marketing

claims that their new Creatine is better. The claims are just notbacked up scientifically. All types of Creatine (Creatine

Monohydrate, Creatine Phosphate Creatine Citrate) work equallyas well. No type works better than another when the dosage is

adjusted. Most studies have been conducted using CreatineMonohydrate powder, so that is a good standard type to work with.Likewise, the form the Creatine is delivered in is not so important


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either. Whether it is effervescent, liquid, or serum, all seem to beequally effective.

Whens the best time to take Creatine? The standard timing is to

take the Creatine powder about 1 hour before your workout. It

takes about an hour for the Creatine to be absorbed into thebloodstream, so it will be entering the bloodstream about the timeof the workout. Once Creatine enters the bloodstream, it stays therefor about an hour and a half. During that time it is either absorbed

or excreted. Additionally, some athletes take Creatine about anhour before their games as well. Increased energy and stamina

have been reported from this sports related usage.

Authors note on timing : Contrary to manufacturersrecommendations it would seem that the timing of ingesting

Creatine is not all that important (i.e. before a game) because the

body will have Creatine stored in the muscles from the day before.

Saftey of Creatine Because Creatine is in our food and made inour bodies, its been reasoned that Creatine is safe. Additionally,

numerous studies have come up with nothing to the contrary. Butno long term studies have been conducted. Creatine

supplementation is too new to truly know what the side effectswill be in the medium and long term. Always check with yourphysician before supplementing with Creatine or any dietary

supplement.

Here are some additional safety guidelines on Creatinesupplementation. Make sure that you have no pre-existing kidney

or liver conditions. Stay within the recommended dosages asrepeated over ingesting of Creatine over time places extra stress onyour liver and kidneys. Do not supplement if you are less than 18

years old. Studies have not been conducted on the long-termeffects Creatine has on growth.

Below is an add that I cut and pasted for a creatine product whose

marketing claims it to be a superior product. Although I dont thinkits 100% superior per se, I do think its a pretty good product. Ifyou want to give it a try their company has arranged a special

discount to my readers. Heres their ad, with a little editing on mypart. As you read it you can spot the marketing hype as they try to

set it apart.


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Vertical Blastoff Effervescent Creatine is claimedto be the next generation creatine bodybuilding nutritionalsupplement that's the first of its kind. VBEC has an added 75 mgof Dextrose, a sugar which spikes the anabolic hormone insulin to

drive creatine into the muscles. The claim is that any other form of

sugar is not nearly as effective. VBEC also has Alpha Lipoic Acidwhich stabilizes the sugar in the body. This way, more creatine isshuttled into the muscle cell and you achieve a more pronouncedvolumizing effect.

Supposedly you get more endurance with strength than with anyother creatine based product on the market. They say many test

subjects are gaining between 5-10 pounds of lean body mass in just7 days! Bodybuilders using VBEC have reported gains of up to 30

pounds in muscle mass in only 8 weeks, combined with dramaticincreases in strength and muscle hardness. See the awesome effectscreatine can have on your muscles - and then on your hops!


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Glucosamine & ChondroitinSupplementation

The combination of two nutritional supplements consisting ofGlucosamine and Chondroitin Sulfates have recently come into

common use by athletes because of their pain relieving propertiesand potential to protect joints and cartilage.

Many athletes have begun taking a combination of Glucosamineand Chondroitin supplements as a sort of a preventive measure to

protect joints from the stresses of running and jumping. Somesupplement marketers even claim that the supplement lubricates

the joint like machine oil allowing higher jumping.

Sold as anover-the-counter nutritional supplement, (available in a

combination tablet form at Costco for approximately $19 for 180tablets) the combination initially gained a lot of attention as an

arthritis treatment which relieves joint pain and stiffness withoutthe side effects of conventional pain relievers.

Glucosamine, which is often derived from shellfish shells, has thebenefits of stimulating the production of cartilage as well as aiding

the body in the repair of damaged and eroded cartilage. Chondroitin Sulfates, which is often derived from cow cartilage,

has several interrelated benefits such as stimulating cartilageproduction and the fluid that cushions the joints, controlling andreducing the bad enzymes that destroy the cartilage, and protecting

existing cartilage from a premature deterioration.

There is currently a study underway testing whether Glucosamineand Chondroitin work just as effectively alone as in combination.


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Well know in a few years when the study is completed. In themeantime the combination seems to be the way to go.

The question is, is it safe? Like so many new over the counter

nutritional supplements that have yet to stand the test of time and

long term usage, Glucosamine and Chondroitin (like Creatine)appears to be safe because they are substances that are alreadyconsumed by our bodies in small quantities.

There are no known significant side effects. (Although my dentisttold me it increases plaque in the mouth) But there is little data

available on long-term toxic effects and more study is needed todetermine how the product really works and what the long termside effects, if any, will be. Check with your physician before

proceeding with Glucosamine and Chondroitin.

Caffeine

Caffeine may provide some athletes the benefits of increasedalertness and endurance from having the equivalent of 1 coffee or a

12 oz cola before playing a game. I discovered that drinking a dietcoke 15 minutes before a game really got me going. Be aware that

caffeine has different effects on people. What peps up some peoplemay cause another person to get jittery or nervous. Check withyour physician before proceeding with caffeine.


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Exercise Descriptions

Legs/Lower Body

Squats -The King of Lower BodyExercises

The squat is the King of lower body exercises because it

develops the base requisite hip, Glute and thigh strength for better jumping, running and quickness. It is also by far the best musclebuilder for the lower body. It is said that squats synergistically

promote overall muscular growth and development of thethroughout entire body. The squat is considered the best all aroundstrength exercise for jumping and quickness athletes. Even so,

squats are not as popular as it once was.

Squats are a controversial exercise because of the many back andknee injuries athletes have incurred with this exercise, primarilyfrom athletes going down to below parallel to the full squat

position, and bouncing or relaxing at the bottom position. By bodytype, tall, thinner athletes are usually more at risk to back and knee

injuries from the squat and find it more challenging then shorterthicker athletes. Please consult with your coach and physicianbefore beginning a squatting routine.

All athletes, when first starting out, should get help from theircoach, and learn the right way from the beginning. Make sure tofollow all safety guidelines and start out slowly and really masterthe movement to minimize the risk. Learn the proper technique

using no weight, and only after sufficient strength is gained andtechnique is learned, then add weight.


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For beginners, it is highly recommended that the squat be learnedfirst by practicing the squat without weights. Learn the

fundamental movement and skill of the squat. There is much togain from squatting without weights. In fact, some athletes may

find it unnecessary to ever move onto using weighted squats. Later,

depending on the athletes strength needs, and after learning thesquat movement, the athlete may choose to proceed onto

performing squats with weights.

Execution of the Squat and SquatAs a beginner, its essential to learn the proper form and mechanicsof the squat in order to ensure safe, injury free workouts. BeginSquat training by first performing the Squat exercise without added

weights or using the unloaded weight bar. The followingguidelines and description for proper execution of the squat can be

used for executing the squat with or without weight. The twovariations of the squat are the and the squat.

The major differences between the squat and the squat is thedepth to which the athlete lowers his body and the speed of

execution. In the squat the athlete goes down to about a 45-degree angle and moves very quickly up and down without jerkingor leaving the ground. With the squat the athlete goes down

deeper to just before parallel with the ground and moves at aslightly slower speed. The squat is always performed withweights, whereas the squat is performed either with or without

weights.

Note that when using weights, Smith machine rack (in which thebar moves along a track) is highly recommended to aid in balance.As previously mentioned, get a coach or trainer to teach your

proper form. Perform squats in front of a mirror in order to checkyour own form as you complete the exercise.

Begin by stepping under the bar (bar resting on the Smith machinerack) into a position where the bar rests just below the nape of the

neck, (Avoid bar resting on neck) lying on the trapezius muscle.

The bar may be wrapped with a towel for padding. While grippingthe bar slightly wider than shoulder width, tense the abdominalmuscles while slightly arching the lower back. Shrug yourshoulders and upper back to support the bar and the spinal column

as well.


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Keep your head up and look forward or up at a 45-degree angle.Make sure to keep your back slightly arched, the bar centered and

head up while simultaneously tensing your stomach muscles. Feetwill be approximately shoulder width apart with the knees tracking

approximately above the feet at all times.

A common error is to allow the knees to buckle inward, outward or

float too far forward out past the feet as opposed to over the feet.Foot width may be varied, but make sure that knees track

approximately above feet, on the same vertical line at all times.

(Front View) Squat (Back View)

Eyes Look forward or up at a 45-degree angle to aid inmaintaining balance.

Bar Rests on shrugged shoulders, just below the nape of theneck and above the trapezius muscle. Do not rest onneck.

Back Upright and slightly arched, avoid bending forward orrounded back. If the athlete has trouble keeping a slight

arch then the back may be too weak. Use a weight beltwith heavier weights.

Thighs- Almost parallel with the floor for squats, or a quarterof the way down to a 45-degree angle for squat.

Knees- Knees track tracking approximately above feet, withoutbuckling inward, out ward or too far forward.

Feet - Pointed straight ahead or slightly out to the sides, andwith weight evenly distributed between feet, and across


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each foot. Foot width may be varied. Feet are flat on thefloor for squats, and for the squat, either flat on the

floor or heels on a wood block. Drive through heels onthe way up rather than the balls of the feet.

(Front View) Squat (Back View)

Inhale and hold your breath as you slowly lower your body downinto the squat position, thighs at a 45 degree angle for the squat,or almost parallel with floor (thighs almost horizontal) for squat.

For the squat, go down no further than this point since it isunnecessary and more stressful.

Many injuries have occurred because of lowering down past the squat position to the full squat position. The position is not as

far down as power weight lifters go, but is deep enough to get most

of the benefit from the exercise without the added risk and stresson back and knees. As you lower your body, your buttocks shouldmove slightly to the rear and your knees should move slightlyforward.

As the athlete reaches the bottom position, (Do not relax yourmuscles at the bottom, keep them tensed) continue holding breath

as you reverse directions and forcefully raise yourself up bystraightening (extending) your legs via knee joint and hip

extension. Drive through your heels not through the balls of yourfeet.

Make sure the lower back maintains a slight arch (If the athlete hastrouble keeping a slight arch then the back may be too weak) and

abdominals are kept tensed at the bottom position to maintain astable torso. As you rise past the sticking point begin to exhale andcomplete the exhalation when you are in the full standing position.


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Although squats are performed with feet flat on the ground, Squats may be performed either as flat-footed squats with the

whole foot on ground (which serves to increase ankle flexibility aswell as work the front thighs, hamstrings, lower back and buttocks)

or with a block of wood under the heels.

If you have trouble balancing yourself in the bottom position,

which is a sign of ankle, Achilles tendon or hamstring inflexibility,you can rest your heels off the ground, on a 2 x 4 block of wood to

improve balance. The heels up position places more stress on thefront thighs but are of approximately equal value for improvingjumping ability. A block is not to be used for squats.

Leg Press (Machine)This exercise increases leg strength similar to the squat while not

placing as much stress on the lower back as the weight addedsquat. A leg press machine must be used to execute this exercise.

Athletes that have trouble with the weight added squat usuallyhave an easier time with the leg press. Sit down on the leg press

machine with your back flush against the back support with themachine adjusted so that you can place your feet against the footpedals with knees bent at about a 90-degree angle. Place feet on

the metal foot pedals or platform with toes pointed straight aheador slightly outward, and push forward with the legs. Keepconstant tension until legs are fully extended. Do not throw the

weights up or jerk it at the top or bottom of the rep.

Take care not to overextend or forcefully lock knees out, whichplaces undue stress on knees and may result in injury. Slowlypush out and then lower the weight back down to just before a

90-degree angle in the knee joint. Then immediately push the footpedals out until extended. Upon lowering, only go to a 90-degree

angle in the knee joint and no lower. Going lower places unduestress on the lower back and knees. This exercise also placesstress on the lower back.

Make sure to keep the abdominal muscles tensed and backslightly arched throughout the exercise. Consider wearing aweight belt when heavier weights are used. Do not lift your butoff the seat pad. Concentrate on keeping the knees in line with

feet (avoid knees bucking inward or outward), moving the weightsteadily throughout the rep, not overextending the knee, and only

lowering the weight to a 90 degree angle at the knee joint, and nolower.


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Leg Presses are performed with both feet at once and may

eventually be performed as an advanced exercise one leg at atime, as the athlete builds strength and coordination.

LungeThe Lunge strengthens and stretches the hip joint muscle. Theathlete gets into position by slowly striding forward with one leg,

while the other leg is back behind you about 3 feet or so, adjustingfor the height of the athlete. The athletes back must be kept in an

upright slightly arched position throughout, taking care not to leanforward. Most of the weight should be on the front foot as youlower yourself down bending primarily the front leg at the hip and

knee to approximately 90-degree angles. Bend so that the thighbecomes just about parallel with the ground, and the shin is about

vertical.

It is important not to go down below parallel with the ground

because of the undue stress it places on the knee. Simultaneouslybring the rear leg, which should remain straight but relaxed, down

so that the knee comes within a few inches of the ground ortouches down lightly.

As you reach the bottom position, reverse directions and raiseyourself up by straightening (extending) your front leg via hip andknee joint extension. Make sure your torso is kept upright and the

lower back maintains a slight arch throughout execution. The mostcommon mistakes are leaning forward at the waist and bucking of

the knee too far forward, backward, inward or outward.

Note that it is easier to concentrate on form by exercising one leg

consecutively for a set before moving on to the other leg. Thiseliminates the constant stepping forward of alternating legs. The

feet are held in the same position as one leg is exercised for the fullset rather than alternating the forward foot on each rep.

The athlete may hold onto a stationary object for balance. A folded

towel or kneepad may be used to provide padding for the backknee as it slightly or almost touches the ground. Flexibility mayneed to be improved in order to execute this exercise correctly.


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Leg Curl (Use - Leg Curl Machine)The complement to leg extensions is the leg curl which works thehamstrings and buttocks muscles, which are the back of the upperleg. Work for near equal strength in leg curls and leg extensions,

although you will tend to be slightly stronger with leg extensions.

Lay chest down on the bench with your heels under the paddedbar. Bend at the knee, moving the foot in an arc behind you.Attempt to lift your foot to your buttocks. At the peak contraction,

hold for 5 seconds.

Avoid the tendency of arching your back, which tends to happenmore so as your hamstrings become fatigued. Do a warm up setwith both feet and then work each leg separately. Make sure to

keep your buttocks on the bench and keep your back from movingsideways. Use a weight that is light enough to allow you to move

steadily and with good form. Fast movements are not used withthis exercise since it is used for injury prevention and not to buildquickness.

Leg Extensions are performed after Leg Curls because they

provide a stretch of the hamstring muscle after they have beenworked with the Leg Curl exercise.

Leg Extension (Use Leg Extension machine)Leg extensions and leg curls are the two main injury prevention

exercises for the knee. Leg extensions work on the front thighs andquadriceps while leg curls work the back thigh and hamstrings. Sit

on bench with lower leg looped under the padded bar near thefloor.

Start with knees bent and pivot at the knees. Straighten your legsuntil locked out at the knees. Slowly bend the knees until the

padded bar is back to the starting position. This exercise should bedone slowly with the weight moving at a steady pace, avoiding jerky movements, and overextending. When the leg is locked,

pause and hold at the top position for 5 seconds then lower andrepeat. After an initial warm up set using both legs, Leg extensions

should be performed one leg at a time, to ensure balanced strengthfrom left leg to right.

Leg extensions are primarily for injury prevention and do notgreatly improve jumping or quickness. Leg Extensions are

performed after Leg Curls because they provide a stretch of the


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hamstring muscle after they have been worked with the Leg Curlexercise.

Calves

Calf RaisesIn this section we include exercises that strengthen all three heads

of the calf, the Gastrocnemius, the often ignored Soleus, and theShin. These exercises will strengthen all three heads of the calfmuscles, which will improve jumping ability, quickness, and

indirectly strengthens ankle muscles, which helps in quickness incutting and running, and preventing sprained ankles. It also

strengthens muscles on the sides and back of the knee, which serveto stabilize the knee joint.

The basic standing exercise is performed without weights eitherone-foot at a time or with both feet at the same time. Weighted

resistance may be added with free weights or machines.

Execution of Two Legged Calf Raises and One Legged Calf

RaisesStand with the balls of feet on a block of wood or on the edge of

the stairs and hold the hand rail for balance, allowing the rear 2/3

of the feet to hang off the edge of the block of wood or stairs. Theblock of wood or stairs allows the heels to be lowered to a point

below the toes, which is creates a broader range of motion,essential for ensuring flexibility of the lower leg.

The athlete may hold onto a handrail or stationary object to aid inbalance. To execute calf raises, rise up onto the balls of the feet, as

far up as you can go. Lower back down to slightly belowhorizontal and repeat. Calf raises can be performed both legs at a

time (Two Legged Calf Raises) or one leg at a time (One LeggedCalf Raises).

As you begin your program, start out executing calf raises withboth feet without weight. Concentrate on raising all the way up

onto the balls of your feet and then back down as far as you can gowithout strain.


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Exercising one leg at a time isolates the individual leg andintensifies the workout by placing all the weight on one leginstead of two. Stand on one leg and hold the other up off the

ground as you rise up onto the ball of the foot.

Resistance may be added in the form of free weights, or withvarious calf machines i.e. Cybex, Universal, Bodymaster orNautilus, etc. Make sure to wear good quality athletic shoes to

protect your feet, as calf raises put a high level of stress on the

feet. If youre new to this exercise, dont be surprised if after yourfirst calf workout youre so sore you can barely walk


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Seated Calf RaisePosition yourself on the seated calf raise machine with the balls ofyour feet resting on the platform and the pads of the machine

resting on your thighs. Lift the weight by pushing downward with

your toes and lifting your heels up as high as possible. Seated CalfRaises work the Soleus muscle of the Calf, which is the lowerouter portion of the Calf muscle. The Soleus can only be targetedand worked when the knee is in a bent position such as in the

seated calf raises. Combining Seated Calf Raises with Standingversions of the Calf Raise exercise works both heads of the calf

muscle.

ToesToe RaisesAn admittedly small and usually overlooked component ofjumping is the propulsion derived from pushing off with the toes.

A few athletes really like the benefit this exercise provides.Improve the strength propulsion of the toes by doing toe rises.Simply rise up on your toes and back down again. Go all the way

up onto your toes. Exercise with little or no weight to begin with,and add very little weight. Perform until failure.

Shins

Shin Raises (Prevent and Cure Shin Splints)Shin raises have the benefit of preventing shin splints,strengthening shin muscles, and stabilizing the ankle joint. Begin

by standing with your heels on the edge of a stair or block of woodwith the balls of your feet hanging down below parallel. Hold onto

the handrail for balance.

Perform Shin Raises by raising the front half of your foot as highas possible past horizontal, using your front calf muscles (shins),while maintaining upright body posture. The action of raising your

toes using the front calf muscles exercises the shin muscles. Analternate method of exercising the shin is seated toe tapping,consisting of tapping your toe with an exaggerated toe lifting

action. Perform each set until failure. The Dorsiflexion exercise inthe ankle section is interchangeable with Shin Raises.


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Upper Body Exercise Descriptions

The following section is devoted to increasing strength of arms,

shoulders and chest. Leg training is covered in the previoussection. Our objective in this section is to increase strength andmuscular size. As a general rule, in the Preparatory Stage setsconsist of 12 to 15 repetitions with relatively light weights being

used, and 8 to 12 reps in the Hypertrophy Growth Stage, withheavier weights being used. Warm up with a light warm up set of

each exercise prior to the first set. Periodically add weight toincrease resistance. You may also use forced reps, pyramids,negatives, etc. as outlined in the section on increasing intensity,

once you become accustomed to it.

Chest

Push Ups/Fingertip Pushups (Strength and

Injury Prevention)Start with hands facing forward, slightly wider than shoulder

width apart on the floor, feet together, keeping your back straight.

Make sure that your legs and back form a long straight line. Loweryour chest to within an inch of the floor and press yourself up

fully. Variations are the following: 1) Push Ups while onfingertips, which strengthens and prevents injury of the fingers, 2)

Positioning hands closer together (almost touching) which shiftsthe emphasis from the chest to the triceps muscles.

Barbell Bench PressThis exercise builds size and strength throughout the chest,shoulders, upper arms and triceps. Perform either using a bench-pressing machine such as Cybex, Universal or Bodymasters or

with free weights, using a barbell and a bench-pressing bench withrack, or Smith machine. Lay back down on bench positioning

yourself so that the bar or handles are across the middle chest. Grip


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handles or bar in an over grip, slightly wider than shoulder widthwith elbows at a 90 degree angle.

From this basic starting position, push upward until your arms are

straightened. The wider the grip the more the emphasis shifts from

arms and triceps to the chest. Exhale as you lift and inhale as youlower the weight. Keep buttocks on the bench and back arched

naturally throughout the motion. Avoid bouncing the weight onyour chest, as well as lowering the weight to the upper or lower

chest A pyramid of 10, 8, 6, and 4 repetitions, with increasingweight, is a widely used program for the bench press for gainingsize and strength. Pushups may be substituted for the bench press.

Barbell Bench Press


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Shoulders

Dumbbell Military Press (Arnold Press)

The Military and Arnold press build strength in the shoulders,and secondarily the upper arms, triceps. The difference between

the Military Press and the Arnold Press exercises is that thedumbbell Military press starts off with palms facing forward and

maintains palms forward throughout the movement, whereas theArnold press begins with the palms facing towards you andtwists through the movement so that the palms face away through

the second half of the upward movement.

For the Military Press, begin with dumbbells at your shoulderswith palms facing forward. Press the dumbbells slowly upwarduntil the dumbbells touch in the middle just above your head. To

maintain continuous tension on both exercises, push the weightoverhead to just before lockout, rather than to complete lockout

and arm's length.

For the Arnold Press, Begin with dumbbells held at the finish

position for a dumbbell cur l with palms facing you. As you pressthe weight upward, rotate your hands slowly so that palms are

positioned forward during the midrange of the exercise. Bothexercises are best performed sitting on a bench with back support,and a weight belt to support the lower back, especially when

heavier weights are lifted. Avoid excessive back arch as well asmoving head back, which stress the neck.

Seated Military Press


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The Military Press variations may alternately be executed using abarbell, or using machines such as Cybex, Universal or

Bodymasters etc. The barbell may be lowered in front of or in backof your head. Pressing in front of the head emphasizes the front of

the shoulder, while lowering the bar in back of the head brings the

sides of the shoulders more into play.

Dumbbell Side Lateral RaiseAn isolation exercise for both the side and front heads of theshoulders. It adds strength, endurance, and makes your shoulders

look great. But its not as much a size builder as the MilitaryPress/Arnold Press. Stand or sit holding a dumbbell in each handarms at your sides with palms facing toward your body with

elbows slightly bent. From this basic starting position, lift theweights to the side outward in a semi-circle to about shoulder

level. At the peak, palms should be facing down and elbows shouldbe about the same height as your hands. Avoid the old pouringwater technique of tilting the fronts of the dumbbells as you lift

the dumbbells. Although pouring increases effectiveness of theexercise, it creates impingement on internal structures and tendons.

Execute the exercise without pouring.


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Back/Lats

Lat Pull down

Position yourself on a pull down machine, grasping the bar withan overgrip with hands slightly wider than shoulder width apart.

Arms are fully extended at the start. . From this basic startingposition, slowly pull the bar down to your chest, while pushing

your chest out to meet it. Slowly return the bar to the startingposition and repeat. Concentrate on using your back muscles topull rather than forearms and biceps muscles, although forearms

and biceps will be worked simultaneously. Pullups may besubstituted for Lat Pull downs if equipment is not available.

Pull UpsHang from a pull up bar with hands grasping the bar in an overgripslightly wider than shoulder width apart. From this basic starting

position, pull yourself up until your chin reaches above the bar.Concentrate on using your back muscles to pull rather than biceps

muscles, although biceps will be worked simultaneously. Slowlylower yourself to the starting position and repeat.

Note: Pull ups may be used as a substitute for back and curl

(biceps) exercises. Performing narrow grip pull-ups with anundergrip emphasizes the biceps and secondarily the Back/Lats,

while a wider overgrip emphasizes the Back/Lats.

Seated Pulley RowsPlace feet against the footpad with knees bent and back straight.

Bend slightly forward at the hips not the back. Start with armsfully extended straight out in front of you and grasp the bar withan overgrip with palms facing inward. Keep shoulders back and

chest up as you pull elbows back close to body and pull the bar toyour abdomen.

Concentrate on using your back muscles to pull rather than bicepsmuscles, although biceps will be worked simultaneously. Try to

keep your lower back out of the movement. Slowly return the barto the starting position and repeat. Pullups may be substituted for

Seated Pulley Rows if equipment is not available.


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Biceps

Dumbbell Curl

Curls are an exercise which works the biceps muscles and theflexor muscles of the inside forearms. The bicep contracts the arm

so you can pull the ball to you. Standing dumbbell curls andbarbell curls build the biceps size and strength. Dumbbell curls

have the advantage over barbell curls in that the wrist can andshould rotate (supinate) as you lift the dumbbell.

The biceps muscle has two functions; it works to contract and bendthe arm from a straight position, but it also serves to turn the hand

(supinate). Dumbbell curls with the supination of the wrist oftenproduce results that are superior to the barbell curl because of the

dual action.

To execute, hold dumbbells in hand, palms facing the legs. Lift the

dumbbells and as soon as your hand clears your leg turn your wristinward (supinate) toward your body. The thumb moves outwardwhile the palm turns and faces up. Lower the weight rotating in the

exact opposite way. As you look at your right hand, it will rotateclockwise as the dumbbell is raised and counter clockwise as it is

lowered to the bottom position. Turning the dumbbell as you arelifting works the bicep in two ways.

Dumbbell curls are easier on the elbows and should be performedbefore barbell curls in order to better warm up the elbow joint.

May be performed standing, seated or while seated back on anincline bench with elbows pointed downward throughout themovement. You may lift both arms at once, alternate arms for each

rep or do the complete set one arm at a time.

An alternative to curls, which also strongly works the bicepsmuscles, is narrow grip pull-ups with an undergrip. Performing

with a narrow undergrip emphasizes the biceps while a widerovergrip emphasizes the sides of the upper back.


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Standing Barbell CurlPerform standing barbell curls by holding a barbell with anundergrip on the bar, hands about shoulder width apart. Keep yourelbows and upper arms pressed against the sides of your torso as

you use your biceps muscles to lift the bar in a semi-circle from

thighs to shoulders.

Isolate the biceps muscles by keeping your upper body and backstill throughout the movement. With heavier weights, wear a

weight belt to support the lower back and avoid arching your backunnaturally. Breathe out while lifting and inhale as you lower the

weight. Pull-ups with a close undergrip may be substituted forcurls if equipment is unavailable.

Triceps

Triceps Pulley Push-DownAttach a short bar (straight or V bar) to a high cable pulley. Stand

in a well-balanced position, keep knees slightly bent, grasping thehandles in an overgrip, with elbows held stationary firmlyalongside your body. Inhale and hold breath as you press the bar

downward until your arms are fully extended.

To isolate the triceps muscles and avoid making this exercise ashoulder exercise, keep elbows in a position close to the sides ofyour body, and avoid shoulder joint movement in. Move slowly

and deliberately, maintaining continuous tension on the tricepsthroughout the exercise. Pushups with hands close together may

be substituted if equipment is unavailable. Perform Triceps PulleyPush-Downs before Lying Triceps Extensions because it is lessstressful on the elbow joint, and helps warm up the elbow joint.

Lying Triceps ExtensionThis exercise is an excellent bulk and strength builder for the

triceps muscle (the back muscle of the upper arm, below theshoulder and above the elbow). The triceps muscle contributesgreatly to the size of the upper arm and is used to extend the arm.

Execute the exercise by lying back down on a flat exercise benchwith an EZ curl bar with an overhand grip or dumbbell in hand.


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Start with weight held at arm's length over your chest, with arms

straight. Lower the weight by bending at the elbow(s) moving theweigh in a semicircular arc until the weight is almost touching

your forehead. Keep the upper arm pointed toward the ceiling and

bend at the elbow as you lower the weight down. Using tricepsstrength, slowly move the weight back up along the same arc to

the beginning position. In order to isolate the triceps muscle, makesure to maintain your upper arm perpendicular to the floor

throughout the movement rather than dropping and raising them.Take care not to bump into your head or drop the weight.

Make sure to perform this exercise after a thorough warm up as itstresses the elbow tendons. Discontinue if elbow becomes sore.

Pushups with hands close together may be substituted ifequipment is unavailable.


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Rotator Cuff

Lying Side L Fly (External Rotation) InjuryPrevention

Lie on an exercise bench on your right side with right armeither extended down to the ground or under your head forsupport; whichever is more comfortable. Brace your body

into a stable position with your right arm and legs so thatyour body doesnt move during the exercise. Your legs

should be bent, with left leg on top of right leg. A rolled-uptowel may be placed between your left elbow and yourribs, under your left elbow to keep your elbow slightly up.

Lying Side L Fly (Start)

(Finish)

Start with left elbow bent at 90-degree angle, with upperarm along the side of your body and forearm down across

your mid section. Hold a very light dumbbell (3-5 lbs.) orweight plate in your left hand with palm facing yourabdominals. Keeping left elbow fixed to side, raise arm


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slowly into external rotation, maintaining the 90-degreebend in your left elbow. Lift arm to just above parallel or

higher if comfortable. Make sure to use light weights, asthe external rotator muscles are very small and this

exercise works them in isolation without additional help

from larger muscle groups. 10-12 reps with light weight.


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Lying Reverse Fly (Rear Shoulder)

(Injury Prevention)Lie on an exercise bench on your right side with right armeither extended down to the ground for support. Your legs

should be bent, with left leg on top of right leg. Brace your

body into a stable position with your right arm and legs sothat your body doesnt move during the exercise.

Lying Reverse Fly

(Start)

(Finish)

Start with your left arm slightly bent at the elbow, held

down across your chest with left hand holding a very light(3-5 lbs.) dumbbell, palm facing toward the bench. Fromthis basic starting position, begin the movement by slowly

lifting the weight upward until your arm is almost straightup. Focus on moving at the shoulder while maintaining a

stationary torso, upper and lower body. 10-12 reps withlight weight.


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Abdominal Muscles/Lower Back

A combination of strong abdominals and a strong lower back

creates a more stable torso, which is key for optimal athleticperformance and injury prevention. The strength of an athletesabdominal muscles is an often-overlooked component of jumping,

quickness and injury prevention.

Strong toned abdominal muscles help prevent back injuries whileat the same time stabilizing the torso for better balance, quicknessand jumping ability. The key to working the abdominals most

effectively is the order in which the exercises are performed.Exercises that work the lower abs must be done before exercises

that work the middle and upper abs. This is a huge key!

When creating your own ab routine perform the exercises in the

order of 1) Hanging Knee Ups/Leg Raises, 2) Lying Leg Lifts, and3) Crunches.

Hanging Knee Ups/Leg Raises (Lower

Abdominals)For this exercise you need a horizontal hanging bar such a

doorway chinning bar from which to hang. Take an overgrip on thebar slightly wider than shoulder width apart. With knees fully bentfor Knee Ups, slightly bent for Leg Raises, rock your pelvis

forward in a slow controlled motion, as you raise your slightly bentlegs up to at least horizontal or fully bent legs until your kneesalmost touch your chest. Hold for a second and then slowly lower

legs back down to the bottom position, taking care to lower slowlyand under control to prevent swinging.

Hanging Knee Ups Hanging Leg Raises


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Concentrate on contracting your abdominal muscles to create the

movement and minimize the action of the hip flexors. Do not bendyour arms during the raising or lowering. The lower back stays

slightly rounded or neutral, not arched. Knees fully bent (Knee

Ups) are easier than the Leg Raises. Additionally, shoes may beremoved in order to decrease difficulty of this exercise. Lying Leg

Lifts (below) are easier and may be substituted for Hanging KneeUps/Leg Raises until sufficient strength is gained to perform the

Hanging Knee Ups/Leg Raises exercise.

Lying Leg Lifts (Lower Abdominals)Lie on a carpeted floor or mat with hands tucked palms down

hands underneath your buttocks to cradle and prevent your backfrom arching. Keep your lower back flat against the floor

throughout the exercise. Tense up abdominal muscles slightly tostabilize torso and raise slightly bent legs approximately 18 inchesoff the ground and lower to approximately 12 inches off the

ground, back to 18 and then back to 12, and repeat.

Concentrate on using abdominal muscles to smoothly lift your legsrather than your hip flexors. If have very long legs, you're big, orif your back hurts then skip this exercise until you have sufficiently

built your abdominal strength from other exercises such ascrunches. For athletes with legs that are too heavy for their lowerabs strength, lying leg lifts tend to pull the lower back into an

exaggerated arch. For extra strong advanced athletes, HangingKnee Ups/Leg Raises (see above) which are a more advanced

exercise, may be substituted for Lying Leg Lifts.

Crunches (Middle and Upper Abdominals)Lie on a carpeted floor or mat with hands behind your head (or

alternately: arms crossed in front of your chest) but not locked.Bring your feet together and place flat on the floor approximately a

foot from your hips. Keeping your knees and hips stationary, startby raising your head and shoulders up off the floor only a few

inches 15-20 degrees off the floor) using your abdominal musclesto force your shoulders toward your hips and chest toward yourpelvis. Concentrate on using abdominal strength and not jerking

your hands forward to he lp with the crunch. Then slowly lowerback down to the starting point and repeat. Crunches are to beperformed after Hanging Knee Ups/Leg Raises and Lying Leg

Lifts.


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Lower Back

As mentioned at the beginning of this section, strong abdominalsand lower back creates a more stable torso, which is a key

element for optimal athletic performance and injury prevention.The second part of the abdominal/lower back equation is creating

a strong lower back.

A strong lower back is not only important in extending the back

for a variety of sports related movements such as jumping andsprinting, but it also holds the spine rigid for weight training

exercises such as squats, leg presses and lunges. The key valuesof developing strong healthy lower back muscles is to not only toallow these actions to take place, but to also to prevent injury.

Although many exercises such as the squat serve to strengthen the

lower back indirectly, the lower back needs to be directlyexercised in order to make significant gains in strength. One ofthe best exercises to directly strengthen the lower back is Lying

Hyperextensions.

Lying Hyperextension (Superman Arch)

Lie face and chest down on the floor, legs and arms outstretched,and tense up abdominal muscles slightly to stabilize torso. Raise

arms and legs (You will have the appearance of Superman flyingthrough the air) while at the same time squeezing back muscles,smoothly arching your back up, lifting torso 4 to 6 inches, and

maintain the bow position for a second, and then lower backdown to the starting position.

Execute this exercise in a slow, smooth, deliberate fashion andconcentrate on feeling your lower back muscles contract as you

lift your legs and arms together. If this version is too difficult, you

may raise only your torso or legs, and hands may be placed atsides to decrease difficulty.


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Hip AdductionFor this exercise you will need a Hip adduction machine. Hipadduction strength helps creates a stable pelvis base and improvesupper inner thigh strength, which contributes to overall thigh

strength, producing increased jumping and quickness. Position

yourself on the adduction machine lying on your back with legspositioned outside the padded leg restraints, and slowly pull yourthighs together.

Note: In order to avoid a pulled groin muscle, begin with a lightweight, and allow your legs to return to the starting position in a

very slow and under control manner, and take care not to allow thelegs to move too far apart. Additionally, warm up and stretch yourgroin before starting Hip Adductions to avoid a groin pull.

Hip Abduction (Optional)For this exercise you will need a Hip abduction machine. Hip

abduction improves strength in the gluteus medius and minimusmuscle, which improves an athletes sideways quickness, and

stabilizes the pelvis. Position yourself on the abduction machinelying on your back with legs positioned inside the padded legrestraints, and slowly push legs out from the body to a comfortable

position. Use a light weight to begin with. Make sure to stretchyour groin and warm up before starting Hip Abductions to avoid a

groin pull.


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Weight Training Sample

Programs

Sample programs are included below as general guidelines. Theprogram begins with Level 1, The Preparatory Phase, which willutilize lower weights and higher repetitions, and will go for thefirst for 8 weeks. Level 2, The Hypertrophy Phase, will utilize

weights and reps in the medium range and will go for the second 8weeks.

After the second 8 weeks, the athlete may continue with the sameset and rep ranges as in Level 2, while continuing to add weight, as

his strength and skill increase. Athletes, along with their coachesare encouraged to create their own programs based on individual

needs, body types and competitive schedules.

Scheduling more frequent workouts or using lower reps and higher

weights are options for advanced athletes (along with their coachor trainer) to consider.

Remember to follow all safety guidelines when creating yourprogram. Here are some additional factors to keep in mind when

creating your program as well as the scheduling of the workouts.

Perform a Weight Training routine for the lower body once or

twice per week with at least two days rest between sessions toavoid overtraining and injury. An example of a two day a week

schedule for Lower Body would be: Monday and Thursday,which allows 2 days rest between Monday and Thursday and 3

days rest between Thursday and Monday. A two day a weekschedule for upper body would be Tuesday and Friday whichalso allows 2 and 3 days rest. Additional sample schedules

ranging from 3 to 6 days rest between body part workouts is asfollows:

Schedule with 3 Days Rest Between Workouts

Lower Body Workout, Day 1, 5, 9, 13, 17, etc.Upper Body Workout, Day 2, 6, 10, 14, 18, etc.


Lower Body Workout, Day 1, 6, 11, 16, 21, etc.Upper Body Workout, Day 2, 7, 12, 17, 22, etc.


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Lower Body Workout, Day 1, 7, 13, 19, 25, etc.

Upper Body Workout, Day 2, 8, 14, 20, 26, etc.


(One per week)Lower Body Workout, Day 1, 8, 15, 22, 29, etc.

Upper Body Workout, Day 2, 9, 16, 23, 30, etc.

Schedule the Legs Weight Workouts and Repetitive JumpingExercises or Plyometrics to provide maximum days restbetween workouts, and at least 3 days of rest before playing

your competitive sport.

When a Legs Weight training routine is performed inconjunction with a Repetitive Jumping Exercises orPlyometrics routine, then the Legs Weight Workout should be

performed after the Repetitive Jumping Exercises routine orPlyometrics. The Legs Weight Workout should not precede the

Repetitive Jumping Exercises or Plyometrics. The LegsWeight Workout may be performed immediately after theRepetitive Jumping Exercises workout or Plyometrics, or on

another day that allows maximum rest between RepetitiveJumping Exercises or Plyometrics and the Leg Weights

workout day.

Legs Weight Workouts, Repetitive Jumping Exercisesroutines and Plyometrics should be discontinued during the

competitive athletic season unless otherwise prescribed by yourcoach or team trainer.

Do not play a sport (basketball, volleyball etc.) on the sameday, after completing Legs Weight Workouts, as your legs will

be tired and more susceptible to injury.

Depending on the intensity of the workout, the day or two afterperforming the lower body workout, the athletes body and legs

may feel a bit tired or sluggish, similar to the feeling oftiredness from any similar intense physical workout, which isnormal.

Begin with Level 1, The Preparatory Phase, which will utilize

lower weights and higher repetitions, and will go for the first for 8weeks. This phase accustomed the body, muscles, connective


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tissues and nervous system to the exercises, and focuses onpreparing the body for the second level.

Much endurance, strength and skill are acquired in the first phase.

Level 2, The Hypertrophy Phase, will utilize weights and reps in

the medium range and will go for the second 8 weeks. In thesecond phase as repetitions decrease and poundage increases; you

will continue to experience great increases in endurance, strengthand skill. Resist the temptation to skip a level.

After completing the first two levels, the advanced athlete (alongwith his coach or trainer) may want to create a program using

lower reps and increased weights in order to further concentrate onincreasing strength, power and muscular size.

Keep in mind that even though level 1 exercises may seem easyand the muscles may not be growing visibly in size, the muscles,

connective tissues and nervous system are being stimulatedthrough the exercises.

The athlete must allow his body time to learn the new exercises,grow and adapt to the new stresses placed upon it and develop a

base of strength and skill. Make sure you are properly warmed upand have broken a sweat. Rest approximately 1 to 2 minutes

between sets.


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Build a Better BodySample Program

Upper Body

Level 1 Preparatory Phase Level 2 Hypertrophy PhaseExerciseReps Sets Reps Sets

Barbell Bench Press 12-15 3 8-12 3

Lat Pull Down 12-15 3 8-12 3

Seated Pulley Rows 12-15 3 8-12 3

Dumbbell Military Press 12-15 3 8-12 3

Dumbbell Side Lateral

Raise

12-15 3 8-12 3

Dumbbell Curl 12-15 8-12

Triceps Pulley Push-

Down

12-15 3 Supersets 8-12 3 Supersets

Standing Barbell Curl 12-15 8-12

Lying Triceps Extension 12-15

3 Supersets

8-12

3 Supersets

a.) Hanging Knee

Ups/Leg Raises(Optional)

12-15 12-15

b.) Lying Leg Lifts 12-15 12-15

c.)Crunches 25-30

1 Tri Set of the 3exercises a/b/c.

(Or)

1 Superset of the 2exercises b/c.

25-30

1 Tri Set of the 3exercises a/b/c.

(Or)

1 Superset of the2 exercises b/c.

Lying Hyperextension 10-12 2 10-12 2

*Lying Reverse Fly

(Optional)

10-12 2 10-12 2

*Lying Side L Fly(Optional)

10-12 2 10-12 2

*Note: Rotator cuff exercises are listed as optional and are also listed under the injuryprevention sample program.


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Build a Better BodySample Program

Legs/Lower Body

Level 1 Preparatory

PhaseLevel 2 Hypertrophy

PhaseExercise

Reps Sets Reps Sets

Squat 20-25 3 15-20 3

Squat 15-18 3 12-15 3

Leg Press 15-18 3 12-15 3

*Lunge

(Optional) 15-18 3 12-15 3

Leg Curls 15-18 12-15

Leg

Extensions

15-18

3 Supersets

12-15

3 Supersets

Hip

Adduction

15-18 3 12-15 3

*HipAbduction(Optional)

15-18 3 12-15 3

Calf Raise 15-18 12-15

Seated Calf

Raise 15-18

3 Supersets

12-15

3 Supersets

**Shin

Raises

To

Failure

3 To

Failure

3

*The Lunge and Hip Abduction are both optional.

** The Dorsiflexion exercise found in the ankle section isinterchangeable with Shin Raises.


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JumpingAdvantage

Build A Better Body

Injury Prevention

This section contains descriptions of the injury prevention

exercises and injury prevention sample program that will help keepyou healthy and injury free, playing at your best 100% of the time!Some of the exercises referenced in the sample program you will

recognize from their description in the previous section.

Others will be (such as ankle Pronation, Eversion, Inversion, andDorsiflexion) described and illustrated in this section. The strengthgained from injury prevention exercises can both prevent injury

and decrease the severity of an injury. Obviously, the fewerinjuries you incur, the better you will be able to play, and the more

progress you will make.

Most college teams perform basic injury prevention exercises for

ankles and knees as a team. Get into the habit; the benefits are wellworth it. Make sure to warm up and stretch before the injury

prevention workout and follow all safety guidelines found in

previous sections.


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Ankles and Shins (Shin Splint

Prevention)

Here is an amazingly cheap and effective method to strengthenankles and prevent injuries! The most important exercises for

strengthening the ankles for injury prevention, aside from calfraises, are these J-cord exercises, which use a bungee cord with a

hook on the end.

A bungee cord with a hook on the end is sold as a luggage tie

down and is available at Target, K-Mart and many variety storesfor under $5.00. The same exercises can be performed using anankle machine if available, but the J-cord is the cheapest and most

practical method because of the extreme low cost and portability.


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Pronation-Eversion (Strengthen the Outside

Muscles of the Ankle)To strengthen the outside muscles of the ankle (most commonlyinjured) you perform an exercise called Pronation-Eversion. Slide

a rolled up towel under your lower calf in order to raise the ankle

off the ground. Sit on the floor with your legs straight. Run theJ-cord around the leg of a table or bed, running out to the forefootand to the top of your shoe. Hook one or both hooks onto yourshoelaces. Keeping foot upright, slowly turn your foot out and

perform 10 to 30 reps or until failure. Repeat for the other ankle.


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Inversion (Strengthen the Inside Muscles of the

Ankle)While sitting in the same position as with the Pronation-Eversionexercise, work the inside of the ankle closer to the post (inversion).

Turn your foot inward, while keeping the foot upright. Perform 10

to 30 reps or until failure.


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Dorsiflexion (Shin Splints Prevention)Face the post, with one foot raised up by the towel. Hook one orboth hooks onto sides of your shoe. Pull your toe back toward your

knee utilizing the muscles in ankle and shin. Switch feet and

repeat. This exercise is one of the best shin splints preventionexercises. Shin Raises mare interchangeable with Dorsiflexion.Perform 10 to 30 reps or until failure


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Proprioception

Balance Boards, Wobble Boards,

Jump Soles with Proprioceptors

The term Proprioception awareness is often synonymous withbalance, but also includes awareness of body position and thesense of the position of your joints. The terms balance or

proprioception can encompass practically the whole body, buthere we are talking about standing balance or standing

proprioception.

Improving balance and proprioception decreases injuries andincreases quickness. Not only are ankles strengthened but knees,abdominals and back are also strengthened. Although injury

prevention is a major benefit, the secondary if not the best benefitis increased quickness. Many athletes can really feel the quicknessimprovements gains as

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Build a Better Body