Welcome to the FIT | STRENGTH Performance Podcast. This show is hosted by Mark Bruce, owner and head performance coach of Fit Strength Performance located in Fairport, New York.
This podcast aims to deliver information geared to helping athletes better understand how they can become higher performers. Each episode will dive into specific topics and help educate athletes, parents, and sports coaches on how they can better understand the human body, enhance performance and can walk away with tangible strategies to apply to their training regimen.
Enjoy the show!
Ep. 107: Prioritizing Personal Commitment in Training
I wanted to share our latest podcast episode.
The episode focused on athletes and the importance of personal commitment to their training routines. One key takeaway was the idea that athletes should prioritize their own training schedules and not skip sessions just because their friends are working out or not going.
The discussion highlighted the significance of staying true to one's goals and maintaining discipline, regardless of external influences. It emphasized that each athlete's journey is unique, and their success hinges on their dedication to their own path, rather than being swayed by the actions of others.
By focusing on our individual commitments and not allowing ourselves to be distracted by others' schedules, we can better achieve our personal and team goals.
Enjoy the episode!
Train Hard. Train Smart.
28 Jun 2024
Ep. 106: Move Better With These Plyometric Variations
Today, I am going to dive into specific plyometric drills. We prescribe these for our athletes to help them move quicker and be more athletic.
Plyometrics are great for improving athletic performance and jump height. They also help with pushing off in unpredictable sports.
Jumping on boxes can be good. But, few sports involve jumping up and landing on an object.
Sports like basketball and volleyball involve a lot of stopping and going. They also need moving left to right and reacting to your surroundings.
Your training should mimic that.
In this episode, I dive into specific plyometrics I like. Athletes do them to work on stopping and going, go one way and then change, and have strong tendons to stay healthy.
Tune in!
Train Hard, Train Smart.
Mark
P.S.
Are you an athlete that needs to get stronger, faster, and more explosive? Reply to this email and we'll schedule a strategy call to get you one step closer to reaching your goals.
P.P.S
Mini Ball with Coach Jack Leasure is 2 weeks away! July 8th to the 11th for hoopers 4 to 9 years old… Register HERE (https://jackleasurebasketball.leagueapps.com/camps/4165175-2024-mini-ball-camp-ages-4-9-july-8-11)
https://jackleasurebasketball.leagueapps.com/camps/4165175-2024-mini-ball-camp-ages-4-9-july-8-11
14 Jun 2024
Ep. 105: Train This Way For Better Results (Upper/Lower vs. Total Body)
In this week's episode, I discussed the difference. It's between training full body workouts and upper/lower splits.
Tune in!
Here’s a breakdown of the two approaches:
Total Body Workouts
Structure:
- Involves working out all major muscle groups in each session.
- Typically performed 2-3 times per week to allow for adequate recovery.
Advantages:
1. Efficiency: Ideal for those with limited time, as it hits all muscle groups in one session.
2. Frequency: Muscles are worked multiple times per week, which can be beneficial for muscle growth and strength.
3. Caloric Burn: Can lead to higher caloric expenditure due to the involvement of multiple muscle groups.
Disadvantages:
1. Recovery: Can be demanding on the body, requiring more attention to recovery and rest.
2. Fatigue: By the end of the workout, fatigue might set in, potentially reducing the effectiveness of exercises targeting smaller muscle groups.
Upper/Lower Splits
Structure:
- Divides workouts into upper body and lower body sessions.
- Typically performed 4 times per week, with two upper body sessions and two lower body sessions.
Advantages:
1. Focus: Allows for more focused and intense training of each muscle group.
2. Recovery: Muscles have more time to recover between sessions, as each group is worked twice a week.
3. Variety: Offers more exercise variety and volume for each muscle group within a single workout.
Disadvantages:
1. Time Commitment: Requires more days in the gym each week, which might not be feasible for everyone.
2. Complexity: More planning and organization are needed to balance the workload and ensure all muscle groups are adequately targeted.
3. Imbalance Risk: If not properly balanced, there can be a risk of developing muscle imbalances.
Choosing Between Total Body and Upper/Lower Splits
- Beginner Athletes: Total body workouts are often recommended for beginners due to their simplicity and comprehensive nature. This style is ideal for busy middle school and high school athletes that can only get 1-2 workouts per week.
- Intermediate to Advanced Athletes: Upper/lower splits can be more effective for those with specific strength and hypertrophy goals, allowing for more focused and intense sessions. These training sessions are more ideal for college and professional athletes.
- Schedule Considerations: Those with limited time might prefer total body workouts, while those who can commit to more frequent gym visits might benefit from upper/lower splits.
The best approach depends on individual goals, experience level, and schedule. Both training methods can be effective when executed.
Listen now!
Mark
P.S.
Are you an adult 35-50 years old? You're tired of feeling weak and annoyed with gaining weight. Do you want to get rid of body fat?
If so, book a call now to join our Adult Functional Strength Class.
We are offering $49 for unlimited training for 21 days for June.
Schedule your call now!
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