This Month's Video

Jake's 10 Minute Dumbbell Finisher Series. from Benjamin Dickerson on Vimeo.

Four Week Off-Season Conditioning for Basketball This is a four week off-season conditioning program for basketball. This program starts with basic work capacity training and progresses in volume and intensity. Athletes should utilize this training in conjunction with a periodized strength and plyometric program. And as always, DON'T FORGET TO STRETCH! . . . keep reading Advanced Plyometrics - Depth Drop and Jump param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=3484853 . . . keep reading Elasticity Drills on the ABC Ladder There are literally hundreds of drill you can choose to perform on the agility ladder. Some emphasize mechanics, other change of direction, balance, speed and even conditioning. The following vide . . . keep reading Plyometric Progression for All Athletes In sports, when skill is relatively equal between opponents or teams, the one that is faster and more powerful, generally speaking, has a decided advantage. If you want to jump higher, run faster, or hit harder you should be training to increase your power. There are basically three ways to accomplish this: 1) Maximal Power Training (throwing heavy medicine balls around), 2) Olympic Lifting (Clean, Snatch, and their variations), and 3) Plyometric Training. . . . keep reading Depth Drops In phase one of our plyometric progression we showed you the box jump, which is essentially a way to teach you proper jumping and landing technique. Now that you have the technique down, it's time to learn to reduce ground reaction forces. . . . keep reading Rotational Power Training With the Medicine Ball Rotational movement is needed to be successful in any sport even if you don't swing . . . keep reading Off-Season Conditioning for Transition Team Sports The off-season conditioning training cycle consists of Extensive Tempo Interval Runs (focus on your stride/mechanics, not the intensity of your sprint),low-volume shuttles to begin change of direction work, and Fartlek runs to build aerobic capacity. Week four is either cross-training or metabolic circuit training. . . . keep reading Why you should train with the kettlebell. Why you should train with the kettlebell. I recently started training with kettlebells religiously, as have most of the other guys on our staff at HRSportfit.com and Wareings. I think I am actua . . . keep reading Click here to read the latest Performance articles

WFITCLUB.com Newsletter Premier Issue Workout This is the workout from the very first WFITCLUB.com Newsletter! . . . keep reading Workout for the Week of 9/14/09 This is a 2 x 20 Workout. Every exercise circuit is 2 sets of twenty reps followed by a brief, but intense, bout of cardio. . . . keep reading Tiki's Wedding Workout Phase V We are getting really close to the Big Day! The workouts now are intense, fast, powerful, challenging to the "core", and heart-rate boosting but not heavy. Maximum calorie and fat burn! . . . keep reading Tiki's Wedding Workout Phase IV This is a Transition Phase with high-speed ciruits, power circuits, and cross-training. . . . keep reading 12 Week Stationary Bike Anaerobic Interval Training Program This program can be used on your "cardio" days as a stand-alone training session or can be performed at the end of your work-out as a "finisher". Complete the work interval as intensely as you can (i.e. all-out effort) and complete the rest interval as slowly as you want. The resistance level on the bike should be around half of the maximum resistance on your machine. This program is great for fat loss, conditioning, and sprinting performance on the bike. . . . keep reading Tiki's Wedding Workout Phase III As we get closer to the wedding date we begin to pick-up the intensity. Power work is now performed with more resistance and less volume. We have also added some sprint work into our training session. We are still a few months out so we don't need to go crazy, but we must gradually build on the pevious phases. Nutrition is key (see phase I guidelines) and keeping the alcohol consumption to a minimum will help achieve our goals. . . . keep reading Core Stabilization Exercise Progressions One of the primary functions of your abdominals is to stabilize your spine. The following exercises are all classified as stability exercises because there should be no movement. Focus on squeezing your abdominals and buttocks, maintaining perfect posture, and breathing easily. Exercises are progressed by holding each position longer. When you can hold each position for a minute, progress the exercises by increasing the instability (lift a leg or arm or one of each, perform exercises on an unstable surface, etc.). . . . keep reading Coffee can lessen the pain of exercise Caffeine eases aftereffects of athletic exertion, new study suggests That cup of coffee that many gym rats, bikers and runners swill before a workout does more than energize them. It kills so . . . keep reading Click here to read the latest Fitness articles

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