Sport Science Lab Content

Savory Chicken Hash

marilyn — Mon, 08 Mar 2010 21:20:54 +0000

This is a spicy main dish with lots of healthy ingredients. Potatoes are nutrient dense and considered one of the “perfect foods”. Yukon gold potatoes are low in calories, 100 per medium potato, with no cholesterol or sodium, and high in vitamin C, (45% of daily) & potassium, 21%, with a creamy texture. Peppers are also a great source of vitamin C. Smoked paprika and cayenne pepper add such a wonderful hot and spicy flavor to this dish that less salt is needed. Be careful, this is spicy! Also, the potatoes aren’t pan-fried, reducing the oil and/or butter needed in preparation. Enjoy!

My Body Feels Alive!

tvitiello — Mon, 08 Mar 2010 18:34:27 +0000

There is something about a long winter that makes my body feel tight. It was driving me crazy, I needed to awaken my body. This week's W.O.W. is designed to stimulate your nervous system and make all of your limbs feel alive and full of energy.

This Week at Sport Science Lab

john — Sat, 06 Mar 2010 00:29:16 +0000

We have a star-studded cast working out at Sport Science Lab in San Juan Capistrano this week.

Dwight McLean is a safety from Purdue who's been here for about a month preparing for the NFL Combine. He's having a great time at Sport Science Lab. When asked about any improvements he's noticed after working out at Sport Science Lab for a month, Dwight responded

Athletic Cooperation

tvitiello — Thu, 04 Mar 2010 03:39:51 +0000

The most successful relationships, weather it's family, personal or business rely on communication and cooperation. The same hold true in athletics. In order to complete a successful athletic movement the muscles must fire in the correct sequence. This is where we are finding so many problems in athletic training today. Too many people are training the clients, but they training their muscles to fire out of order. It's like telling your child to go ride their bike before they can crawl.

Keep It Going

tvitiello — Thu, 04 Mar 2010 03:39:51 +0000

I look at the people who are retiring and the ones who have plans and goals and plan to be active are going to thrive in the next phase of their life. The people who say "Now that I'm retired, I can slow down and sleep all day," are the ones who concern me. What happens to things once they slow down? They lose momentum and stop.

Flexibility Routine

tvitiello — Thu, 04 Mar 2010 03:39:50 +0000

An athlete's strength comes from their ability to put their muscles on stretch and fire it quickly. The best athletes are the ones who make their muscles convert from the eccentric to concentric the fastest. This flexibility workout will help your muscles achieve maximal flexibility, giving them the ability to fire as quickly as possible.

Why is Accelerating Isokinetics so Effective?

tvitiello — Thu, 04 Mar 2010 03:39:50 +0000

The greatest athletes are the ones who can put their muscles on stretch and fire them the fastest. It's the ability to go from the eccentric phase (lengthening the muscle) to the concentric (the shortening of a muscle). This is not a secret. What we are finding is that many of the training methods put too much pressure on the eccentric phase which results in injury. Take the bench press for a moment. When doing a bench press, you lower a large amount of weight onto your chest (eccentric phase) and then push it up (concentric phase). Most of the failure occurs during the eccentric phase. Taking a large amount of weight and lowering it down and up, does not train your muscles to move from the eccentric phase to the concentric phase quickly, even if you lift quickly.

Police Academy

tvitiello — Mon, 01 Mar 2010 08:00:00 +0000

Being a police officer is physically and mentally demanding. They work tirelessly to keep our streets safe from crime. This workout is designed to help police officers invigorate the muscles in their body and stimulate their minds.

Muscles, Rubber Bands and Elastic Energy

tvitiello — Sun, 28 Feb 2010 18:50:14 +0000

The muscles in the human body are elastic like a rubber band. They can be stretched and fired. They store elastic energy which is your true source of power. When a tendon or muscle is stretched, elastic energy is stored in the muscle.

Take jumping for a moment, when you bend down (the eccentric phase) you are storing elastic energy in your legs, when you jump (the concentric portion) you release the elastic energy. The elastic energy is recoiled and used to increase the efficiency of the concentric phase of movement. The level of stored energy is proportional to the applied force and speed of the stretch. The magnitude of the stretch is a function of muscle and tendon stiffness (Zatsiorsky 1995). The faster you can stretch and fire your muscle, the more efficient you will be.

One More Round to the Title

tvitiello — Sun, 28 Feb 2010 18:24:15 +0000

If you a fight fan, you've heard a corner man encourage a fighter by saying, "One more round to the title." The exercises in this routine are designed to improve your stamina so that you have plenty of gas left in the tank in the championship rounds.

Only Train One Side of Your Body

tvitiello — Sun, 28 Feb 2010 18:23:31 +0000

I have developed a workout that needs some feedback. Please read and respond. This workout is designed to give you a full body workout, but the beauty is that you only for the left side of your body. The exercises are as follows:

Toe raises on your left foot only-hold for a minute
One legged squats on with your left leg only- try to do 1o
Jump Rope for 60 seconds on your left foot only
Arm Circles- Left arm only
Sword Pulls-Left arm only
Hip Twists- Twist only to the left
Knee Circles-Only do a half circle to the left.

Please, feedback is important.

Thank you,

Propriocetion-Finally Getting Attention

tvitiello — Sun, 28 Feb 2010 18:17:59 +0000

The term proprioception is being thrown around a lot lately, in fact a recent news station discussed its importance to athletes. Proprioception is the ability of your central nervous system to communicate and coordinate parts of your body with each other. An example would be touching your finger to your ear. How does your finger know where to find your ear? We are all born with

Vancouver Olympics

Terry — Sun, 28 Feb 2010 18:17:59 +0000

Finally! The sports performance training community is getting it.

Check out this video (after the jump) showing a report from Fox News that attributes the success of the USA athletes in this olympic games to alternative training methods.

The report identifies this alternative training method as imbalance training, recognition & development of

Come on Champ!

tvitiello — Sun, 28 Feb 2010 18:15:00 +0000

All fighters, boxers and MMA alike are some of the best conditioned athletes on the planet. Their training requires them to fight on their feet on the ground, against the ropes, moving forwards or backwards. This routine will give you the tools to train your nervous system and muscular system.

De Arte Suave

mpcc2021 — Sun, 28 Feb 2010 18:08:10 +0000

This is my my routine when I'm not training for a specific fight. When I'm not fighting I like to focus all my efforts towards Brazilian jiu jitsu. BJJ is my first love and one of my biggest passions. It is an art that demands so much more than absolute strength: functional strength, timing, rhythm, and so much more. Your flexibility and coordination are your tools, do not mistake jiu jitsu for simply technique and flexibility. Your athleticism is your tool…too many jiu jitsu players only focus on strength training and technique not on what moves and what controls them. That needs to change if jiu jitsu is to evolve. Understand this is the De Arte Suave, "the gentle art", the art of timing, the art of coordination, the art of the feet, the art of the hips. Training all of these is necessary to excel and become a champion.

Football Speed Workout

tvitiello — Sat, 27 Feb 2010 18:14:53 +0000

There's a big difference between track speed and football speed. Track speed is your ability to run in a straight line. Football speed requires you to run in a straight line, but you also have to be able to run sideline to sideline, change directions and stop on a dime. While it's true that genetics play a large role in your ability to run, there are exercises you can so to increase your speed.

Shoulder Accelerator

john — Thu, 25 Feb 2010 17:02:23 +0000

An athlete's ability to throw with velocity requires proper shoulder flexibility and range of motion. Elite sprinters must maintain proper arm angle to help gain momentum and speed. The exercises in the Shoulder Accelerator series will help improve shoulder strength and flexibility

Weekend Focus Endurance Cycle

Garth Hansen — Thu, 25 Feb 2010 16:33:56 +0000

We put up a pretty heavy duty routine for endurance athletes, and got some great feedback on the fact that people, you know, have jobs. So here's a routine for endurance athletes focused on putting the bulk of the work on the weekends, and using weeknights to incrementally work on specific issues. Consult your physician or physical therapist before undertaking any new workout regimen.

Military Maneuvers

tvitiello — Thu, 25 Feb 2010 16:33:56 +0000

The brave men and women in the armed services have an incredibly challenging job of protecting our country. They do an amazing job. This workout routine is designed to give their bodies a workout that will increase their mental acuity and physical strength. This is an all-out routine that will challenge you. Try to complete the two-week cycle and assess your reaction. Don't start any workout routine without consulting your doctor of physical therapist.

Bare Foot...training

Terry — Thu, 25 Feb 2010 03:35:30 +0000

I know, I know...everyone is talking about barefoot running. To run barefoot or not.

As an aside, I think it's really interesting that one of the leading proponents for bare foot running is Nike. Aren't they the ones who make the thick, cushioned shoes with the thick heels that promote the arch enemy of bare foot running---the heel strike?!?!

I guess the reason for their position is because they now have a minimalist shoe they want everyone to buy.

Reverse Diagonal Arm Circles

tvitiello — Wed, 24 Feb 2010 16:58:28 +0000

Your shoulders need to have optimum flexibility if you are going to be an elite sprinter, pitcher or have an effective tennis serve. The exercises in our Shoulder Series will help you strengthen up your shoulders as well achieve optimum flexibility.

If you don't have hand bells try it with a half filled water bottle. It is important, however, to keep a relaxed grip with your hand, so don't use too large of a water bottle. Do not do this exercise with a standard weight or barbell.

Supraspinatus