But that doesn’t happen by accident.  It takes a lot of practice and preparation to put yourself in the position to perform well in a pressure situation (heck, it takes a lot of practice and preparation to perform well in normal game conditions).  That means, if you’re a basketball player with a desire to excel, you should be practicing ball-handling and shooting, or doing something to improve your strength, speed, agility, and athleticism… EVERY DAY!

And that, I think, is where there is a disconnect.  It’s one thing to express a desire to play well.  Anyone can do that… that’s just talk.  It’s quite another to do what’s necessary to play well.  That takes time and effort and commitment and dedication and focus and purpose and motivation and persistence and perseverance and… well, I think you get the point.

And, while this all may seem somewhat overwhelming, it doesn’t take a 24/7/365 commitment.  Focus on the quality and consistency of your efforts, and not necessarily the quantity.  If you’ve got 10-15 minutes to practice your ball-handling, make it purposeful and give it the best 10-15 minutes you’ve got.  Know and understand your areas for improvement and direct your efforts, accordingly.  Don’t make the mistake of thinking that, since you only have limited time, improving your physical or sport-specific skills is not worth the effort.  Trust me, the cumulative effect of quality repetition will steadily improve your game.

Devote yourself, daily, to self-improvement.  Make it happen.

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Ingredients

• 1 Tbsp olive oil
• 1 tsp minced garlic
• 1 small onion, sliced
• 1 lb. ground turkey breast
• 2 cans (14.5 oz.) diced tomatoes with jalapeno peppers
• 1 can (10.5 oz.) each chickpeas, black beans, and kidney beans, drained and rinsed
• 1 can (28 oz.) crushed tomatoes
• 1/4 tsp each salt, cumin, and cinnamon
• 4 tsp chili powder
• hot sauce to taste

Preparation

In a pot, heat the oil on medium-low.  Add the garlic and onion, and sauté until the onion is soft (about 3-5 minutes).  Add the turkey, and brown for about 5 minutes.  Add the diced tomatoes with juice, chickpeas, beans, crushed tomatoes, and spices.  Stir and bring to a boil, then reduce the heat and simmer for 20 minutes.  Makes 6-8 generous servings (freeze the leftovers and save $5 by eating them for lunch).

Nutrition Information (per serving)

• 300 calories
• 30 grams (g) protein
• 30 g carbohydrates
• 5 g fat (0 g saturated)
• 10 g fiber
• 700 mg sodium

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Equally important is your mind, and its ability to drive your body.  Mental preparation, focus, and confidence are all implicated in your success and attainment of your goals.  Generally, your limits will be those you set for yourself.  Here are some tips to improve performance and push through those self-imposed limitations through mental preparation.

Have a plan

I’m always surprised by athletes, especially at the higher levels, who “just play.”  That is, they don’t really have a game plan.  Situational preparation leads to successful execution.  A baseball player should go to the plate with a plan, depending on the score, inning, opposing tendencies and trends, number of outs, baserunners, pitch type and location, etc.  Having a plan — and working your plan — will help build your confidence, which fuels a positive mindset.

Stay positive

A negative attitude and focus won’t help you or your team.  When I train athletes, we don’t talk about the negative.  Sure, there will be times when you face less-than-desirable circumstances and conditions (inclement weather, an injured teammate, etc.)  Your attitude is contagious and it will impact the people around you.  Do your best to maintain positive words and body language.  Expect to win.

Be adaptable

There’s a lot you can control, but not everything.  You have to practice being adaptable, and believe you can do anything.  Train yourself to overcome obstacles, and not concede to them.  For example, a basketball point guard should anticipate the defense taking away his/her strong hand, and should practice and develop capable ball-handling skills with his/her “off” hand.

Focus on small goals

Rather than focusing on winning the game, direct your focus on each individual at-bat or offensive possession.  Your goal should be to win each inning, quarter, or period.  Successful attainment of each small goal will lead you, ultimately, to your larger goal.  Looking too far ahead to the outcome can dilute your focus.  Do your best to impact the present and the future will take care of itself.

Talk to yourself

Positive self-talk is a strong motivator.  External motivation is great, but it’s also inconsistent — you can’t always count on others to motivate you.  Find quotes, sayings, or slogans that motivate you.  Visualize yourself succeeding (and celebrating).  Learn to communicate with yourself in a way that is positive and motivating.

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Quinoa (pronounced, keen-wa), native to Peru and Bolivia, is one of several grains that dates back centuries and is finding its way into modern diets.  Red or white, quinoa has the highest protein content of any grain, and may help reduce belly fat, lower cholesterol, and protect against cancer and other diseases.  The high demand for quinoa has actually led to a shortage in its native countries.

What makes quinoa — and other whole grains — so nutritious?  Their outer layers (the bran and underlying germ), which are rich in nutrients, don’t get stripped away during processing.  Quinoa is also high in fiber and quick to prepare… it can be on the table in less than 15 minutes.  Serve it instead of rice or noodles.  You can find lots of quinoa recipes and it tastes great hot or cold.

There are several other healthful heirloom grains worth trying, like bulgur, millet, and whole-wheat couscous.

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Plyometric training has a positive effect on neuromuscular performance, increasing explosive performance and, subsequently, athletic performance.

A new study in the Journal of Strength and Conditioning Research suggests that two factors are especially impactful and should be considered when designing or participating in a plyometric training program:

• Training volume
• Training surface

Plyometric training volume is usually measured in touches (for example, when you jump up on a box and then back down, that counts as two touches).  In this study, it was determined that “a high plyometric training volume (i.e., 120 jumps per session or 240 jumps per week) would be necessary to induce an increase in acceleration sprint.” (Ramirez-Campillo, et.al.)

Plyometric training surface (hard or soft landing surface) was also relevant in the study, with a harder surface — such as a wood gymnasium floor — doubling the efficiency of adaptations in reactive strength.  As a result, “a high volume of training would not be necessary to induce reactive strength adaptations when a hard landing surface is used.”

Study data indicate that “when moderate volume is used during plyometric training, a hard training surface would be needed if fast SSC (stretch-shortening cycle) muscle actions, or reactive strength, are an important objective of training.”

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Kale is nutritious, healthy, and delicious.  One cup of kale has only 35 calories, boasts an impressive 5 grams of fiber, and no fat.

Kale is also loaded with powerful antioxidants and nutrients like vitamins A, C, and K (a cancer fighter); and calcium, iron, and potassium.

Kale is a great anti-inflammatory food (lowering the risk of chronic inflammation and associated health problems) and can help lower cholesterol and support a healthy, cardiovascular system (especially when eaten cooked instead of raw).

I like to prepare kale sautéed with olive oil, garlic, and caramelized onions.  If you’re looking for other leafy-green options, try Swiss chard and bok choy, too.

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Studies have shown that pre-exercise stretching is not effective in reducing postexercise soreness, but what about postexercise stretching?  Can it be considered a valid recovery strategy?

In short, maybe not.  A new study in the Strength and Conditioning Journal concluded that “The emphasis on dynamic movements rather than static stretch positions is important for recovery…”  The authors also determined that “Stretching before or after exercising does not confer protection from muscle soreness.”

Light, low-intensity activity that assimilates the movements of the activity, itself — a gradual, dynamic, movement-oriented cool-down — may be preferable for postexercise recovery.

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Delayed Onset Muscle Soreness (DOMS)

DOMS is probably caused by inflammation resulting from micro-tears in muscle and connective tissue that occur during exercise.  Usually, soreness begins about 6-8 hours after exercise, and can last 2-3 days.  There is no significant documentation supporting a gender-related difference in DOMS.

Since we know that these micro-tears are the stimulus for muscle growth — provided adequate time for rest, recovery, and regeneration — there is probably some theoretical basis to support such damage resulting in subsequent muscle growth.

Although postexercise soreness (stiffness) may be a valid indicator of  — and stimulus for — muscle growth, it is important to differentiate between DOMS and Exercise-Induced Muscle Damage (EIMD).  Sharp muscle and/or joint pain may be an indicator of a more serious problem, especially if it is accompanied by considerable edema and swelling, and persists for more than a few days.

Challenge yourself in the weight room (court, field, track, etc.), but your workout should be gradually (and realistically) progressive.  Keep your increases in intensity incremental, consistent, and steady.

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Keep doing what you’re doing and, additionally, consider this:  There are 168 hours in a week.  If you’re working out 2-3 days a week, for an hour each day, that leaves a lot of time spent outside the gym or weight room.  Are your efforts outside the gym complementing your time spent exercising?

Diet & Nutrition

There’s no need to be extreme or fanatical about what you eat, but your diet may be the single-most important aspect of your strength and fitness regimen.  You can drive a Ferrari but it won’t perform optimally on crappy fuel.  Same goes for your body.  The quantity of your dietary intake is important — you need an adequate and appropriate number of calories to consistently be at your best.  The quality of the foods you eat is equally important.  Your meals and snacks should be well-balanced, each incorporating clean carbs, healthy fats, and lean protein.  Check out my blog posts on pre- and post-workout nutrition.

Rest & Sleep

If you’re working hard in the weight room, your muscles need time to adequately recover and regenerate.  Always allow a day of rest between workouts, especially if the workouts involve similar muscle groups and movements.  And get a good night’s sleep on a consistent basis.  For most of us, 7-8 hours a night should help to ensure that we are ready to face the challenges of the day — mentally and physically.

Stay Active

Engage in outside activities and interests that require you to move around.  Cut the grass, work in your garden, walk the dog, take a hike or bike ride, go bowling.  Avoid excessive periods of inactivity.  Limit your time in front of the television and/or computer.  Don’t allow yourself to be sedentary.

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Whether your goals are athletic performance improvement, strength and conditioning, or fitness, occasional variations in your workout can help you reach your goals.  Here are some suggestions:

• Swap free weights for machines
• Change your grip (wide vs. narrow, overhand vs. underhand, etc.)
• Try dumbbells instead of barbells
• Add kettlebells and medicine balls to your workout
• Jump rope instead of running
• Run on stadium stairs or hills instead of flat terrain

Please also refer to related articles:

Training Variety Stimulates Strength Development

Add Variety to Your Workout With Kettlebells

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