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Resistance Training Guide for All Beginner Athletes

Beginner athletes will have a hard time creating their training routine as compared to those who have been at it for quite some time now. In this guide, you’ll find the necessary training and nutrition program needed for sports training.

Here’s a quick rundown of things to be discussed in this article:

  • Resistance training includes addressing the athletes weakness, tempo, programs, weights, rest times, and sets as well as reps.

Compound Lifts vs. Isolation Lifts


Most beginner athletes tend to focus on aesthetics such as vanity exercises, curls, and flies when they should be focusing on doing compound lifts that aim to target different kinds of muscles. It has been proven that the compound lifts makes you stronger because it assists in the creation of new muscles, it allows you to accomplish more in a lesser time frame, and it burns calories more than isolation lifts can.

However, isolation lifts can also have its set of benefits. These benefits include being able to address one’s weakness and rehab. These two can be intertwined into “prehab”.

A trainer should be able to determine one’s weakness first. A beginner athlete’s weakness would normally involve posterior chain, rotatory cuffs, and core area. As you may have noticed, these are not mirror muscles. Inexperienced athletes normally have the mindset “If I can’t see them, I don’t need to train them” – huge mistake!

It is important to bring the body parts at par with the rest of the body to become injury proof. Strengthening the rotator cuff, even though it has not been injured, will help you avoid any kind of injuries in the future – this is what you call “prehab”, you address the weakness and work on becoming better at it.

What are the 4 movement planes?

  • Horizontal pushing
  • Horizontal pulling
  • Vertical pushing
  • Vertical pulling

While these may become complicated for a beginner athlete, most trainers would trade these four movement planes into something simpler – upper body push and pull. The bench press is a good example of an upper body push, while BB bent over row is an example of an upper body pull.

What are the two categories of leg exercises?

  • Hip dominant
  • Quad dominant

Squats are an example of a quad dominant exercise and dead lift for a hip dominant exercise. Most of the time, athletes tend to focus on quad dominant exercises which result into a terrible imbalance between the two categories. Furthermore, it also causes an imbalance between the hamstring and quadriceps. Remember, it is important to over-emphasize the hamstring rather than the quadriceps for the purpose of avoiding leg injuries.

What is the proper way of doing sets and reps?

  • For HYPERTROPHY, do 6 to 10 reps and 3 to 5 sets.
  • For STRENGTH, do 1 to 5 rep range with a higher amount of sets.
  • For POWER, do 1 to 5 rep range with a lower amount of sets.

The beauty about beginner athletes is that you’ll start with the basics. The basics are important because this is what ground your future training as you develop skills. Furthermore, this can be applied to almost any kind of sport.


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Supplementation Guide for All Beginner Athletes

With the creation of supplements, athletes, trainers, and everyone who was looking to get fit believed in its ability to cure and allow you to do anything – wrong! If its advertisement sounds too good to be true, such as promising you with 400% gains in strength, there is a high chance that it isn’t true.

What are the proven supplements?

These are the supplements that have been proven in numerous studies to provide benefits to the user.


  • Neurotransmitter Formulas


A neurotransmitter is an example of a fringe supplement. Studies have shown that intake of neurotransmitter formulas definitely works as it can improve the brain functions through the use of acetylcholine, several B vitamins, and DMAE.

These are the perfect type of compounds if you’re in dire need of a pre-workout boost – or if you need to concentrate on studying. Some recommendations when it comes to neurotransmitter formulas include Cerebro by Syntrax and EAS Kick Start.


  • Protein Powder


This has become a staple in an athletes’ diet. There are two kinds of protein powder: meal replacements and post workout.

Meal replacements typically have slower digesting proteins, some amount of fats, and a fair amount of carbohydrates. These are perfect for when you’re looking for a good substitute for meals or even a late night snack.  You can also opt to add fruits or EFA oils to your shake.


  • Multivitamins


These can be considered as the most essential supplement ever. There are times when it is hard to get the RDV of vitamins and minerals through diet alone; with supplements promoting multivitamins, you get to achieve your daily dosages of Vitamin B, Vitamin B Complex, and more.


  • Creatine


Creatine is a combination of three amino acids that permits water into the muscle paving way to the creation and usage of more ATP or energy used for muscles. It is not a steroid, and its effects do not have any resemblance to that of a steroid’s.


  • Various Essential Fatty Acids and Oils


Besides the basics, you can find a lot of proven supplements out there. It’s just a matter of knowing which one. Buy the wrong thing, and it will be just a waste of time and money. Here are some of the things you should remember when buying supplements not included in the above list.

Supplements such as Nox2 and glutamine haven’t been proven to have any real benefits. Delivering pumps do not count as it won’t help the athlete in any way possible.

Arginine and glutamine help in the burning of the victims boost immunity as well as tissue healing. However, for the average person, it doesn’t provide any credible advantages.

For prohormones, most of them work. The problem with this kind of supplement is that it is not advisable to be used by teenagers because it tinkers with their endocrine system which is a bad thing considering it is still developing.

Unless you are taking anabolism steroids, supplements aren’t the answers to you getting fit quickly. It is important to remember that when buying supplements, the sense of skepticism should be put to use.


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Nutrition Guide for All Beginner Athletes

Nutrition plays an important role in the road to sports training success. Unfortunately, everyone tends to forget about eating right. An enormous amount of discipline is required when eating healthy and clean, especially if you’re surrounded by people who regularly eat chips and fries.

Good Food vs. Bad Food

If you think you have a good idea of what good foods are, think again. Media tries to convince you that a particular set of foods are good for you, but in reality, they’re actually quite the opposite.

The general rule when it comes to deciding between good food and bad food is if the food has an expiration date or a perishable date, it is good food. Any food that has a shelf life of 20 years and above is bad food.

Here’s a quick list of what is considered good food:

  • Turkey
  • Chicken
  • Beef
  • Vegetables (the greener, the healthier)
  • Oatmeal
  • Fruits
  • Wheat products
  • Cheese
  • Eggs
  • Natural peanut butter
  • Beans
  • Almonds
  • Walnuts

Now that you have an idea of what good foods are, what about the bad foods? These include heavily salted foods, those with several added flavors, and anything that has been manually altered or processed by humans. Remember, any solid fats at room temperature are bad.

Nutrient Timing

This pertains to the ability and discipline in eating particular foods at particular times of the day. Macronutrients, including fats, carbohydrates, and proteins, are perfect for meals; however, you have to either eat foods that are high in protein and little to no carbohydrates, or the other way around. Experts say that this is not a good practice when eating a large number of carbohydrates and fats together, it has to be one or the other.


You have to avoid every drink except for green tea and water. Yup, you’ve read it right. Even milk is suspicious in these circumstances. Although, if you are bulking up, milk can be a good source of protein and calcium, but keep in mind that milk has a hefty sugar content as well.

Water should be drunk all day, as much as possible. If you are not making frequent trips to the bathroom to pee, something is wrong. Avoid sodas as much as you can as it is considered to have the worst dietary ingredient known to humanity: high fructose corn syrup. The best way to counter this is water. You’ll know that you’ve had enough water when your pee is clear.

Cutting and Bulking

When we say cutting, we are talking about restricting your calorie intake, while minimizing muscle loss. Bulking pertains to eating a surplus of calories to gain lean muscles and minimize fat. Remember, cutting is usually harder than bulking. When it comes to these kinds of things, discipline and consistency are important and a crucial factor in your success in sports training.

Keeping track of what you eat is hard, but if you want it bad enough, you can achieve this. When it comes to choosing good food over bad food, this will entail that you put enough effort to say “No” to foods that have high sugar content. By the end of the day, you’ll realize that by eating right, you’re already halfway done with a successful sports training.

How to Train Young Athletes

Millions of children participate in sports from across the globe. It is important to use approaches that have a holistic view on the overall training of the youth so that the growth, age, maturity level, and training level are all taken into consideration when thinking of a specific training program for an individual.

The youth entails promising future if trained properly. A trainer should be equipped with the proper knowledge, techniques, skills, and motivation to inspire the youth. Here are some of the tips and tricks when it comes to training young athletes.




  • Posture


Since the youth are not physically developed yet, a trainer should educate them on the importance of posture. One must train a young athlete to stay tall without having too much unnecessary movement. As a trainer, you may be able to observe too much rotating of the shoulders and torso when it comes to sloped shoulders.


  • Knee Drive


The knee drive is a crucial and an essential aspect when it comes to sprinting. It is important that an athlete, whatever the may age be, to learn this technique. The earlier and younger an athlete can perform the knee drive, the better. Furthermore, an athlete who is familiar with this technique at a young age can build upon it over the succeeding years. The knee drive is performed by bringing up the knee when the heel comes up and cycle through.


  • Foot Contact


There is a saying “pound the ground” which is typically associated with young athletes. The challenge here is training the youth to be light on their feet. A trainer can do this by instructing the athletes to pull their toes up after every contact. Furthermore, this act also allows their chin angles in a correct position.


  • Arm Control


Young athletes would normally lose arm control when training. When it comes to sprinting, the appropriate point to consider, in regards to the arm, is having them at a 90-degree bend at the elbows. It is important to swing your arms at the side and not in the front.


  • Heel Recovery


The heel recovery is important because it keeps the athlete’s foot’s contact light and it assists in the proper way of bringing up the knee in the correct position. A trainer should ensure that mini hurdles are performed by the athlete as this will help in the heel recovery.

Mini hurdles will most likely include obstacles to step over. A good example would be ten mini hurdles with 3-foot spacing in each hurdle for the purpose of gaining higher speed. Three feet is the standard spacing used by trainers when placing mini hurdle drills. This spacing allows a tight area which will greatly enhance heel recovery; otherwise, the athlete will kick the hurdles.

Believe it or not, the running techniques serve as a basis for all other training techniques taught to a young athlete. These are the basics that will be beneficial in the physical development of the athlete. Any athlete who learned these techniques and skills at a young age would see it as a huge advantage in their career.


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How to Train Like a Professional Athlete

When it comes to training, the goal is always to build muscle, improve agility, and gain speed. Here are some of the best ways to improve your athletic performance to dominate the gym and the field – no matter what sport you’re playing.

  1. Activating Muscles

You can never go wrong with bands because it allows the muscle to react and contract to its resistance. As a result, you’ll be able to stabilize the joints. A vertical pull will allow you to activate the muscles after a self-myofascial release.

2.   Lights Off

Turning the lights off when you sleep will allow you to enter into an anabolism (muscle building) state that is crucial for its growth. The ultimate goal would be a restful night’s sleep from seven to nine hours.

3. Focusing on Compound Movements

Compound movements include dead lifts, overhead presses, squats, and power cleans. These use multiple joints at once allowing more and more muscles to be created and gained. It is highly recommended to perform ground-based movements. These ground-based movements are the moves wherein you have your feet on the ground for the majority of the time. With these ground-based movements, your body learns to apply force and absorb it into the ground.

4.   Jumping

Professional athlete trainers suggest that the movements done in the gym while sports training should be more explosive. Jumping will transfer it into sports through a vertical component. If you focus on your jumping as well as landing mechanics, you will have a high carryover.

5. Find a Buddy

Training with either a partner or a group lets out the competitiveness in one another. The environment will let off a “get it done” attitude which is a healthy component when it comes to sports training.

6. Drink More Water

This is pretty basic and crucial for sports training. An athlete who is dehydrated can have huge implications for his overall performance.

7. Time Your Rest

Tracking your rest interval is as important as tracking the time you spent training. When you allow full recovery, you improve maximal output. As a result, you enable the athletes to work and perform at a higher level.

When we talk about “maximal output”, we talk about the maximal force an athlete can produce when conditions are considered as optimal. The athlete must complete the rest periods to ensure quality. The speed, as well as the quality of the athletic performance, should be the basis of how long the rest should be in between movements.

8. Active Recovery

The worst thing about training is how you feel after the training. The worst way to recover from an intensive workout is to do nothing at all, especially when it comes to the sore and stiff muscles. Top trainers in the athletic business say that you should perform low-intensity extra workouts to increase the blood flow without having the soreness associated with the contractions. Go for a walk, a 10 to 15-minute dynamic workout, or body sled dragging variations.

It is important to put a little extra work when it comes to preparing the body for what will come next. Above all else, it is important to relax and release when performing these workouts. The worst thing that could happen is to have tight muscles that will prevent you to jump, bend, and squat.



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Sports Training Complex

Training is crucial to all athletes, but having the proper equipment to train and perform is so important. When your training facility needs a new fence, pavement or revamp call Fence Builders Fort Lauderdale to give your training facility the needed boost.

Importance of Proper Equipment

It is essential to proper training and health to use the correct equipment when doing a training regimen. Having the correct equipment can save you from injury. It can also propel you to better training and give you an upper hand in your training. The equipment required can vary form each separate training. Depending on what sport or what kind of training you are looking to do the equipment can also change. It is a good idea to consult an expert coach in your sport and ensure your are training correctly. Different sports require different training styles. For football you are wanting to increase muscle mass for certain positions, while some positions you want to increase agility more than mass. Baseball is more of an agile sport and needs more cut muscle rather than bulked muscle.

building muscle and endurance is essential to any type of sport. To perform during game time, endurance is needed so you do not fatigue. Often times people do not focus on the nutrition aspect of endurance training. It is important to hydrate correctly before both training and a performance situation.  It is also important to have food in the body. If you have any questions feel free to reach out here.

Do The Right Thing and Stay Consistent

Stop waiting on motivation to start your life. Knowing the right thing is easy. But applying it is the key to continued success. Most people don’t continue their diet or lifestyle change because of fear and inconsistency. If you were to stick around long enough, you would see the results. But it takes massive action and massive patience. Here are a few tips on how to get your mind and body right.

  1. Start

Beginning is 90% of making a change. Start slowly with your lifestyle change and decisions and then gradually advance to incorporate the other aspects you’d like to include. Statistically speaking, it takes 21 days to form a habit. Start TODAY. Start with a three-day routine. Start with just cardio. Start with just leaving out meat in your meals. Whatever it is – start.

2. Motivation Won’t Work

“I’ve lost motivation.” You shouldn’t be relying on motivation to do whatever it is you want to do. Motivation is fluid – it comes and it goes. Nobody feels motivated all of the time. Lack of motivation won’t stop you from pursuing your lifestyle change, so push through it and reap the benefits.

3. Hold Yourself Accountable

Accountability is what will keep you going. Late night snacks and skipped workouts will form a habit, too. Make sure you’re creating habits that will help you perform better in life instead of entering a downward spiral.

4. Plan

Plan ahead for your lifestyle change. Make short term and long term goals for yourself so you know when you can celebrate. Set these goals up monthly and track your improvement over a 30 day period. You will feel inspired and motivated to begin the next month.

If you want to learn more about our ways into creating a life you are excited to live, fill out the contact form and we will send you our weekly newsletters.

Nutrition Importance

In order to work right, you need to eat right. Nutrition provides nutrients and a source of energy if you eat the right meals. Eating at least 3 times a day with snacks in between increases your metabolism and helps you stay fit. If you are having problems with staying on track with a proper eating regimen, there are plenty of additional resources that can help your lifestyle.

Nutrition isn’t only about staying fit and lean. Eating right, exercising regularly, and creating a lifestyle not based around greasy food will help your mentality as well. A friend of ours who is a fanatic in eating right, told us this: “If you feel good, you look good.” That’s an understatement.

Food provides the energy and nutrients you need to be healthy. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water.

Healthy eating is not hard. The key is to

  • Eat a variety of foods, including vegetables, fruits, and whole-grain products
  • Eat lean meats, poultry, fish, beans, and low-fat dairy products
  • Drink lots of water
  • Limit salt, sugar, alcohol, saturated fat, and trans fat in your diet

Saturated fats are usually fats that come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.

Nutrition in Sport

Being an athlete is so rewarding. But often times, nutrition is overlooked, especially in younger athletes. The importance of fueling your body for the physical activity you are exerting is tremendous. Proper eating and nutrition are required for an athlete’s body to function at an optimum level. Whether it is game time or practice time, proper fuel is a must! Your protein intake needs to high give the correct nutrients to your body for optimal muscle growth. Eating a balanced diet filled with fruits and vegetables is extremely important. Some of the biggest bodybuilders in the world have now switched to nothing but vegetable diet, becoming complete vegetarians. The diversification of different vegetables is perfect and feeds the body a high concentration of nutrients so the muscles can grow and expand.

If you have no interest in becoming a vegetarian for sports, then just consuming plenty of vegetables is important. A rule of thumb many successful athletes and nutrition conscious people go by, is to not eat a piece of meat bigger than the palm of their hand in one sitting. This is usually around 5 ounces and is accompanied by a lot of vegetables and even fruit. Fruit and vegetable provide the most nutrition to your body, with the exception of meat proving a surplus of protein to aid in the growth of the muscles.

Now that we have been talking about growth, we also need to talk about recovery after hard workouts or game performances. It is essential to consume a good amount of protein so the muscles can suck it up and recover. It is also a good thing to feed your body a concentration of amino acids. Amino acids are the basic building blocks of the body and essential for muscles. The amino acids aid in the repair of the damage to the muscles from the physical moving.

Nutrition is so essential to all athletes. It makes the difference between a star and a dud. Nutrition is a needed part of an athlete’s regimen.




Game Ready – Nutrition to Fuel Your Performance



Why We Are Here

Sports have been around for centuries. When the Greeks had competitions in Athens, or when Babe Ruth hit his final home run. Sports have provided society with entertainment but have also created a purpose for many individuals who have risen to the top. This blog is about those few. The sports enthusiasts that create their reality around their passion. This isn’t dedicated to only one sport or team, this is for all to enjoy and take heed. Please stay tuned while we continue to publish content. If you wish to reach us, our contact page can connect us!