Personal Trainer Indianapolis

Are you ready for the best sports training, fat loss training, or personal trainer Indianapolis has to offer?

Indianapolis Fitness and Sports Training is taking a select number of new clients as we approach our official opening date. This gives you an opportunity to get your foot in the door early.

You can check out our website and get more info here: Indianapolis Personal Trainer

Bill

My New Blog Home

There's a lot that's been going on behind the scenes lately.

One of the biggies is the new home of my blog.

You can now find it here: www.billhartman.net/blog

Those of you who link to my blog will want to update your link.

For those who read this via a feed, don't sweat it. You should still receive it as you always do.

Bill

Single Leg Squat for Shoulders??

Unilateral leg work, including the single leg squat, is an important element in the development of an athlete's training program.

The single stance and the single leg squat are also a great diagnostic tools for athlete's in regard to shoulder function.

Why?

It has been shown that in 49% of athletes with a arthroscopically diagnosed posterior-superior labral tears there is also a hip rotation range of motion deficit or abduction weakness. (W Kibler, Joel Press, Aaron Sciascia. The Role of Core Stability in Athletic Function. Sports Medicine, Volume 36, Number 3 (2006), pp. 189-198).

This is one of the reasons we included combined hip and shoulder mobility exercises in the Inside-Out DVD.

Here's some quick tests you can do on yourself:

1. Stand in front of a full length mirror. Pick up your right foot. If the right hip drops, it indicates a left hip weakness. Repeat on the other side.

2. Pick up your right foot and perform a single leg squat with the left leg. If the left knee drops down and in as you descend, you have a left hip weakness.

3. Lie on your back with your hips bent to 90 degrees and knees bent to 90 degrees. Keeping your knees together, push your feet apart to internally rotate the hips. You should have about 35 degrees of rotation on each side. Check for the amount of rotation and even more importantly, check for symmetry.

Any unilateral deficits in range of motion and strength should be addressed as they will typically affect the function of the shoulder on the opposite side (right hip to left shoulder and vice versa).

Bill

Tempo Matters

I've heard strength coaches and trainers talk about how tempo doesn't really matter.

I'll have to disagree.

I heard a strength coach talk about how he has forced his athletes to slow their eccentric tempos because when he did, all of their weights went up with many setting PR's.

I'm not surprised. Lifting or lowering a weight slowly and lifting or lowering a weight quickly are not the same thing.

If you lower a weight slowly or even pause between the eccentric and concentric contractions, you'll increase demands on the muscle's ability to produce force because you'll dissipate a portion of the contribution of the elastic component provided by the tendon and connective tissues.

Lower a weight quickly and you increase the potential energy stored in the tendon and connective tissues which will contribute to the concentric contraction as the energy is released.

Guess which method most people will utilize when trying to lift the most weight.

They'll naturally tend to lower and lift the weight quickly to take advantage of the elastic component to lift greater weight. If you train like this most of the time you'll tend to rely on this more and more but there's a "ceiling" so to speak as to how far this method will take your training. At some point, you'll need to use a slower tempo to place the emphasis on the muscle again.

How do you know how and when to apply such methods?

You can read about it in my contribution to LiftStrong along with over 800 pages of information from the top minds in the fields of strength, fitness, sports training, rehabilitation, and nutrition.

Remember that all proceeds go to the Leukemia and Lymphoma Society.

Bill

Interns and Part-timers Wanted!

Here's the deal.

I frequently get requests from trainers looking for jobs or students looking for internships for school credit.

Because of my schedule and the way I run my business, I've turned them all down...

Until now.

If you think you have this training thing all figured out. If you're ready to make the top pay in the fitness industry. If you've won numerous bodybuilding titles.

Then I don't want you.

I believe there's a process that must be followed to be an outstanding fitness professional. Some would call it paying your dues.

I call it building a foundation that will support your development as a person, a trainer, and a professional for the rest of your career.

Requirements:

A pulse
The ability to communicate effectively verbally and in writing.
A passion for learning
The availability to work odd hours (early morning, afternoons, evenings)
Sufficient mobility to effectively instruct individuals or groups
Submission of a resume and cover letter

What you get:

A first-class, hands-on fitness education
Experience working with a variety of clientele
Potential to interact with some of the top fitness pros in the country
Paid NSCA certification within 6-12 months (if you last that long)
Income commensurate to your position and duties (may not apply to interns depending on duration of internship)
Potential for growth to a full-time position

Warning:

I will be selective. Submission of your resume and cover letter does not guarantee you a position or an interview.

Send your resume and cover letter to:

prperformance1@yahoo.com

Bill

Muscle Gaining Secrets

I've been waiting for the chance to tell you about a new book from Jason Ferruggia.

If you've never read anything from Jason before expect to hear the truth, the whole truth, and nothing but the truth.

Jason's been in the trenches since his early twenties back when he started his own gym. He freely admits that in his early training career he bought into all the B.S. training programs and supplements, tried them all, and then separated the truth from fiction. So when he says that he knows what works and what doesn't, he means it.

His client list alone reads like a who's who of sports and entertainment. These are people whose job depends on either having the right look or performing at the highest level of sports.

Be forewarned. Jason is going to tell it to straight and to the point. He's not one to beat around the bush or be "iffy" on any concept related to muscle growth and strength development.

If your goal is to gain muscle faster than you ever have before, I suggest you get Muscle Gaining Secrets. This book is extremely well-written and easy to apply regardless of your current level of development. I have not doubt it will leave you "chomping at the bit" to go hit the gym to blast through your best training sessions ever.

BTW, Jason is having one helluva sale to celebrate the release of Muscle Gaining Secrets with the addition of some killer bonus materials:

Beginner Blast-off: 25 pounds of muscle in 16 weeks

Develop Freak Strength with Zach Even-esh

Maximum Mass 1: 34 weeks of mass building workouts

Maximum Mass 2: Another 6 months of training programs

The Secrets of Super Strength with Jim Wendler

The Truth about Supplements

High Powered Nutrition Book

The Home Gym Warrior: the 16-Week Dumbbell and Body Weight training program

The Mass Building Shakes Book

Quick Meals for Fast Muscle

How to be Injury-free for Life with Keith Scott

A one month membership to Turbulence Training

A special bonus from Alwyn Cosgrove

Jason's only giving folks 3 days to rack up these bonuses so get Mass Gaining Secrets ASAP.


Bill

Restoration

Restoration describes means by which one is able to return to the previous state. In training, it refers to methods that you may use to recover from your most recent training session in preparation for the next assuming that your goal is a progressive increase in performance or fitness.

While this is a broad and sometimes complex subject with methods including such things as contrast baths/showers, vibration, lasers, accupuncture, etc., in the real world where we have lives, most of these simply don't apply.

Here's a short list of restorative means that have the greatest impact for real people :

1. Planning your training

Most trainees don't consider this a restorative measure, but fluctuations in training intensity, volume, and training means are an essential method to promote adequate recovery and assure consistent progress.

2. Sleep/relaxation

Aside from the actual training program, sleep is probably most essential. In fact, I would say that if you're not getting adequate sleep, no other restorative measure will compensate. In other words, get enough sleep whether you function best on 6 hours or 10 hours a night, find your sweet spot and stick to it.

3. Nutrition

High-frequency (every 2-3 hours), nutrient dense meals will cover the bases for most trainees. Athletes training multiple times per day need to be more concerned with pre-, during, post-training nutrition to assure adequate restoration between sessions.

4. Soft-tissue therapy

Repetitive loading and strain will promote the formation of adhesions and myofascial restrictions eventually leading to altered joint motions and compensations that lead to dysfunction and injury. Regular soft-tissue therapy, and I'm not talking your regular, weekly feel-good massage, but rather methods such as rolfing, ART, foam rolling, and even some intensive stretching sessions each week. Having someone walk all over you is optional.

5. Ice

A little ice goes a long way. Post-training it will reduce and inflammation that was produced. More importantly, when applied to the joints affected by your training session, the lowered joint temperature prevents the breakdown of the protective hyaline cartilage by inhibiting the destructive enzymes that can progressively destroy joint surfaces.

Bill