Speed is one of the most important and dynamic aspects of athleticism. Getting faster requires the right technique, form and mechanics and our in-House speed experts, Coach Christi Marraccini and Coach Yusuf Jeffers, are here to provide some tips for your TURF WARS training and beyond.

SIGN UP for the TURF WARS Workshops, including speedwork with Coaches Christi, Yusuf and Adrian on 4/15 and 4/29, HERE.

 

Coach Yusuf is a former collegiate Division 1 track and field athlete, competing in the 200m, the 400m and the relays and is currently the five-year Head Coach of a high school varsity track team that has produced several national level runners.

 

 

COACH YUSUF’S TIPS

1. Foot strike.
Toe up/heel down will help prepare the foot to land on the balls of the feet and prevent breaking effect that happens when the toe is pointed down or the heel strikes the ground first.
2. Arm swing.
Keep arms bent with a 90-degree angle at the elbow during upswing and the backswing. Movement should happen through the shoulders and not at the elbows.
3. Upper body carriage.
The head and upper body should be in a neutral position remaining tall and relaxed with minimal amounts of movement.
4. Use the force.
Drive the knees up and down with force and avoid over-striding by keeping the foot strike under the hips.

 

Coach Christi started running track and field in high school to stay busy in the off season for swimming. Since her freshman year of high school, she has competed in both the winter and spring seasons of track and field all through college. She focused on the hurdles (55m/60m and 100m), the sprint relays and the high jump. Before Tone House, she was a high school and middle school track and field coach for four seasons.

COACH CHRISTI’S TIPS

1. Stay on your toes. 
When sprinting you want strike the ground on the balls of your feet. Keeping your foot dorsi-flexed will help to avoid that heel-toe pattern.

2. Drive your knees up.
Yes, you want to be striking the ground with force when sprinting. However, you also want to make sure you are driving those knees up aggressively for faster strides and quicker reaction times.

3. Keep your upper body relaxed.
Try to avoid tensing your upper body when sprinting – that includes your hands! Your arms are just as important as your legs when sprinting.

4. Run tall.
Out of your start is the only time you should be bent forward. When you are sprinting make sure you are upright, just like when your parents told you to sit up straight, and keep that core engaged!

1,090 thoughts

  626. Whereas there are different grip variations of flat bench press
    (such as extensive grip and close grip), the standard grip ought
    to be slightly wider than shoulder width. This means, when you
    lower the bar down, your arms might be immediately aligned
    with your elbows, which is in a position to allow you to have the greatest pressure manufacturing.
    The flat versus incline versus decline bench press topic is a fun one to navigate,
    particularly in phrases of programming objectives.

    All three of these bench press variations can be beneficial for different causes.
    The decline bench press will entail urgent from a decline bench angle.
    The level of decline can vary just like the incline bench press, nonetheless,
    to a lesser diploma and you’ll usually only decline bench press
    from a 15 to 30-degree angle tops.
    Simply like another weighted train, you have to watch out
    about its form and approach. Strengthen supporting muscles just like the triceps and shoulders with workout routines like dips,
    overhead presses, and cranium crushers. Skipping a
    correct warm-up can lead to poor efficiency and increased harm danger.
    Dumbbells are harder to bench usually since you’ve too stabilize two different weights independently and with a barbell you’re utilizing your two pectoral muscular tissues to push one
    stabilized weight. Following the process above ought to make your dumbbell
    bench press arrange much smoother and eliminate these annoying little neck and shoulder tweaks.

    This compound movement not solely builds strength
    but also promotes muscular hypertrophy and joint well being when performed appropriately.

    Incorporating the flat dumbbell bench press into your
    routine can lead to vital improvements in upper body power and
    aesthetics. The flat dumbbell press is among the handiest exercises for
    constructing energy and measurement in your chest muscles.
    It serves as a cornerstone movement in power coaching routines and
    is suitable for novices and advanced lifters alike. Not Like its barbell counterpart, the flat dumbbell press offers higher flexibility and permits for a
    more pure vary of motion, making it a popular alternative amongst fitness lovers.

    If you practice chest twice per week, you can do the flat bench press throughout one
    workout and save the incline for the opposite workout.

    An Incline barbell bench press will be at an angle of
    about 30-45˚. With incline bench press, you
    are in a position to do completely different variations
    of grip, similar to you can a flat bench, but we are going to
    just go over what the final objective of the incline bench is.
    Below are 10 barbell bench press variations plus
    another strategies you must use to increase your energy.

    After we go through the barbell bench presses, we will have
    a glance at some dumbbell bench press variations.
    For those aiming to construct muscle mass, incorporating the next volume of units and repetitions could
    be beneficial. A widespread method is to perform 3 to 4
    units of 8 to 12 repetitions, with a weight that’s difficult but allows you to keep proper type throughout every set.

    On the opposite hand, if rising strength is your main goal, you may give consideration to fewer units (about 3 to 5) with lower repetitions (4 to 6) at
    a heavier weight. It’s essential to allow
    for adequate rest between sets, usually 1 to 3 minutes, to ensure muscle restoration and optimal performance
    on subsequent sets. Women can profit from the flat bench press because it helps to strengthen and form the chest muscle tissue.

    Over time you can see a contented medium between undertraining
    and overtraining/overreaching. If you’re feeling you could be doing extra, then add one other day
    of bench press to your routine. Use deload weeks well and regularly (i.e.
    every 4-8 weeks) and you shouldn’t have any concern with doing
    bench press twice a week (if your routine requires it).
    This is because not everyone’s bodies and joints are structured
    the same. This applies to each maximizing strength and keeping your joints freed from damage.
    Pause reps are used to implement isometric coaching into your lifts.
    Basically you simply pause for a couple or several seconds at the center vary
    or just earlier than it reaches your chest then continue
    as normal.
    The flat dumbbell press is a robust and versatile exercise that should be a staple in any chest exercise routine.
    It not only enhances chest energy and muscle symmetry but additionally engages supporting muscular tissues for a well-rounded upper-body
    exercise. By mastering correct type, avoiding frequent mistakes, and incorporating advanced variations, you’ll
    be able to frequently problem your self and obtain impressive outcomes.
    The dumbbell bench press or flat dumbbell press is arguably some of the in style
    gym workouts used for full chest development. Fuse
    dumbbell presses with plyometric workouts, like push-ups,
    to reinforce explosive energy. Incorporate supersets,
    pairing bench presses with rows for balanced upper physique coaching.
    Compound units with shoulder or tricep work can additional advance strength and mass gains.

    First of all, the bench press will burn a
    ton of energy as a end result of the exercise is so taxing.

    Second of all, the more muscle you build, the extra energy you burn while resting.
    As such, if you are coaching bench press on a regular basis, it’ll
    contribute greatly to enhancing your metabolism.
    The best part about getting stronger at bench press is it doesn’t only
    get you stronger at bench press! It will make stronger in all your pushing workouts, like
    overhead press. Not solely that, however it will improve your ability to create drive,
    which is essential in sports. If you need to throw
    farther, punch more durable, resist force coming at you,
    bench press will get you there.
    This is as a result of the dumbbell press requires every arm to
    carry its dumbbell independently, which requires extra power.
    This action is extra challenging to manage and finally ends up using extra of
    the stabilizing muscle tissue of the shoulder. Selecting a lighter weight helps ensure you presumably can complete the exercise safely.
    This train is in any other case performed in the identical method as the incline dumbbell press, but
    you are urgent kettlebells with every hand, rather
    than dumbbells. The finest angle for an incline dumbbell
    press is about 30 degrees.
    In that case, begin with machine weights or a barbell incline press
    to develop accustomed to the movement, then transfer on to the incline dumbbell press when you’re prepared.
    When performing the incline dumbbell press, crucial thing is to select an appropriate weight for your strength
    degree, which is probably lower than you assume.
    You ought to have the power to full between eight and 12 repetitions with the load you choose for a typical workout routine.

    The energy gained from flat bench press transfers to on an everyday basis activities
    and sports activities. It helps with pushing movements, similar to opening doorways or pushing objects, and improves athletic efficiency in sports like basketball, soccer, and
    tennis. As Quickly As you know the way to do dumbbell bench
    press, it is essential to strive totally different variations of this train. Rotating your train plan is a nice way to improve your
    performance by focusing on the identical muscle tissue in one other way.

    The floor press is a bench press variation performed
    lying on the ground, limiting the range of motion to emphasise the
    triceps and scale back shoulder strain. If you are nervous just be
    certain to have a spotter there or perhaps even use the smith machine even though that
    still will not convert well to barbell press.

    The Flat Dumbbell Bench Press is a basic weightlifting exercise that targets the
    most important muscles of the higher body. Renowned for its effectiveness,
    this train is a staple in energy and conditioning applications.

    The major focus of the flat dumbbell bench press is to have interaction the pectoral muscle
    tissue, but it also works the shoulders, triceps, and stabilizes the core.

    The versatility of the dumbbells allows for a pure range of
    motion, making it an excellent different to the barbell bench press for these in search of to reinforce muscular balance and prevent damage.

    Your grip on the bar ought to normally be broad enough to have your elbow joints at right angles (at a minimum) and forearms in a perpendicular airplane.
    If your grip is too broad and your elbows are flared out, you
    threat injuring your pectoral muscular tissues.
    Once skilled with the bench press, differ the grip to work barely different muscles.
    A wider grip will increase the utilization of the
    pectorals, whereas a narrower grip will improve the use of the triceps.
    If you aren’t sure tips on how to add bench presses to an effective health routine, work with
    a certified personal trainer.
    Since the incline bench press continues to be a demanding exercise,
    it’s best to perform it close to the beginning of the exercise.

    For most compound movements, an excellent period of time to rest between sets is anywhere
    from 2-3 minutes, relying on how heavy you’re lifting.
    The wide grip barbell bench press shifts emphasis to
    your pectoralis major, particularly the decrease, middle and outer space of your pec main.
    Here is the diagram from earlier once more, however this time with anterior deltoid muscle exercise added.
    Make certain the path of the bar isn’t too low—over the mouth and neck region—when racking or
    unracking. Move the weight to and from the rack together with your arms prolonged, not low across the neck
    and face. As Quickly As you’ve completed your desired reps, place the bar on the rack.

    Bear In Mind, it is extra necessary to have proper form than large amounts of weight.

    Once you’ve mastered the method, you’ll add extra weight
    to your dumbbell bench press. By focusing on technique, you probably can make essentially the
    most of the flat dumbbell press while lowering the risk of
    damage. Maintain the dumbbells with a neutral grip, palms facing each
    other.three.
    The identical is true for hanging weights, as the steadiness demands
    would require you to decrease the load. The above is true
    for close grip incline and decline presses as properly.
    In abstract, the first movers work in collaboration with the stabilizers to produce maximum force and well-coordinated motion. In phrases of the greatest strength
    and hypertrophy growth, it’s your major movers that can obtain the best effect.
    Nonetheless, collectively, there is a substantial impact on general higher body power.
    Now, there are also some notable advantages of dumbbell bench press.
    With dumbbells, you simply can’t go as heavy as a outcome of you must deliver them off
    the ground and into place.
    Utilizing momentum by bouncing the barbell off your chest reduces effectiveness and will increase injury danger.
    Flaring your elbows out to 90 levels can enhance the chance of shoulder accidents.
    Flyes isolate the chest muscles, making them a wonderful addition to your exercise for definition and muscle shaping.
    This variation shifts the emphasis to the triceps whereas still engaging
    the chest and shoulders. Using dumbbells permits for a greater range of movement
    and helps right muscle imbalances.
    Your chest or the pectoral region consists of four
    muscles- pectoralis main, pectoralis minor, subclavius, and serratus anterior.
    These muscular tissues are answerable for rotating and flexing the higher limb and maintaining its range of
    movement and suppleness. I have seen people who bench press 300+ lbs
    however can’t even stand up 100lb dumbbells throughout their press.
    If you are only doing dumbbell presses you should definitely
    mix in bench press sooner or later and still do your dumbbell presses.
    There isn’t any exact conversion for dumbbells to barbell bench press nonetheless you can get a considerably
    tough number to begin with and it can be fun to attempt to predict your max simply start light to be safe.
    Learn further as we focus on the tactic to make excessive positive aspects on your bench press coming from dumbbell presses.

    Maintain the dumbbells with a parallel grip, palms going through ahead.3.

    Management the tempo of the motion (e.g., 3 seconds to decrease, 1 second to press up) to extend time underneath rigidity.
    When lifting heavy, all the time use a spotter or security pins on the bench rack for
    added safety. No matter which one you do, make sure to perfect the form earlier than stacking on the burden. Professional coaches advocate for 7-9 hours
    of sleep for athletes to make sure recovery and improvement in pressing workouts.
    As An Alternative of overlifting, cut back the load you might be lifting till you can full the exercise with none bouncing.
    Choosing a weight that is too heavy usually results in different common mistakes, which may undercut your efforts or end in injury.
    If you begin with the best weight for you, you’ll be less more likely to encounter the other points talked about beneath.

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    individuals who take Anavar may be at an increased risk of creating heart illness.

    It can be useful for bodybuilders who are attempting to construct bigger muscles.

    Anavar is an anabolic steroid that may allow you to achieve muscle mass and power, however it might possibly also suppress your body’s natural testosterone production. Without proper PCT, you may experience side effects corresponding to low libido,
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    Anavar possesses many helpful health advantages when it’s taking throughout coaching cycles.
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    Anavar can even help to extend strength and endurance,
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    A Quantity Of studies have examined how Anavar impacts athletes’ and bodybuilders’ cardiovascular techniques.
    Anabolic steroids have been noticed to affect thyroid function negatively.
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    Beginning an Anavar cycle can be a thrilling expertise for beginners of their bodybuilding routine.

    Using this powerful compound has the potential to spice up muscle growth and power, a crucial
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    References:

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