He declared for the 2010 NFL Draft on January 11 2010, and is considered a 1st round prospect. He have dropped out of college to play professional football, and has an excellent career ahead of him.

What makes a good linebacker like Rolando McClain?

A linebacker needs to be conditioned well to hit hard, often people bigger than he is. For this some of the best training involves compound weight training with emphasis on explosive moves like the power clean as well as the essential squats, deadlifts and bench press.

Also a linebacker needs to be fast and powerful. Sprint interval training is a key element to training. Also plyometric training workouts with weigh vests on work really well to increase explosive power.

Typically weight training and cardio/plyometrics will be split so each is trained 3 times per week, with one day rest. But really the coach determines what will work for the individual.

Linbacker Drills and Training

7 Tips For Maximum Results on the Court

Getting your basketball fitness routine sorted out to include games, practice sessions, weight training and stretching is tough. When I was playing competitively, all I wanted was for someone else to tell me exactly what I should be doing and when to do it, so I could be my best. So here is how I would structure a week to include basketball practice and strength training.

1. Train hard in the off-season with weights and some speed training if that area of your game is lacking. Your goal should be to get as big, strong and fast as you can get in the off-season, so your body is ready to go during the season. If you didn’t go hard in the off-season, you probably should have. It’s the best time to get the fastest results from your strength workouts.
2. Do full body workouts 3 times each week for beginners and intermediates, or 2 upper body workouts and 2 lower body workouts each week for advanced weight lifters. Bodybuilding workouts will not be perfect and can make you slower and more likely to get injured. Doing a basketball specific weights program will be far more beneficial for you.
3. The aim of lifting weights during your season is to maintain the muscle that you built during the off-season. Because you are doing so much basketball training and playing as hard as you can, your body does not have the capability to recover from the games and hardcore strength training. Train smart and maintain what you have got.
4. In-season strength training should consist of 1-2 full body weights workouts each week, depending on how much training you are doing and how much playing time you are getting. You will have to see what works for you.
5. Do not skip weights altogether during the season, as this will lead to a loss in strength and muscle mass and will affect your conditioning especially toward the end of the season and during finals. It’s not uncommon to see a player who has skipped their strength workouts lose 5 kilograms during a season and not dominate like they did early in the season.
6. Do not lift weights on game day. You want to be able to put everything into your game. If it’s a tight match and comes down to the last minute to decide the winning team, you want to be the fittest person on the court, not burnt out from a morning weights session.
   • Most players will have one or two basketball practices each week. For highly competitive players it may be even more. These are probably the best days to lift weights on. Either before practice, after practice or whenever you can fit a weights session in will work. If you have a day off practice or games, you could fit the training session on that day. Just find a time which works into your schedule that you will actually do, no blow off to go to a party.
7. Eat enough food. This may seem unimportant, but it is vital to your success with strength training and your performance on the basketball court. You should be getting the majority of your energy from good carbohydrate sources including wholemeal bread and pasta, brown rice, white or sweet potatoes and oatmeal. You will also need to eat your vegetables to keep enough nutrients pumping into your body. You need the nutrients for muscle repair as well as normal bodily functions. If you can’t get enough vegetables you should look at taking a multivitamin supplement as well as trying to increase your vegetable intake.

If you get these 7 things worked out, you can continue to get stronger for basketball while fitting it into your training schedule. It takes a bit of planning and a lot of hard work and discipline, but is definitely worth it in the long run if you want to take your game a long way. Michael Jordan did. Lebron James did. Will you be next?

Travis Sawyer is the Author of “Strong Baller – Basketball Strength for High School & College Athletes”

Article Source: http://EzineArticles.com/?expert=Travis_Sawyer

1. Keeping your weight down so that you have less to carry
2. Building lean and functional muscle
3. Increasing muscular endurance
4. Flexibility and agility

Being fit helps in two ways. The first is obvious, you need the strength to climb. But also you need to be able to stay mentally alert so that you can climb intelligently. When our bodies tire, our problem solving skills start to suffer, and this can result in not being able to find the next foothold to work your way up the rock face.

Full Body Circuit Training

The best way to prepare for rock climbing is to do full body circuit training workouts combined with some weight training. The circuit training will provide the muscular endurance and ensure that all muscles are worked. To build upper body strength various forms of press up is recommended, plus dips and pull ups. To be able to lift your bodyweight and hold it, such as with a pull up, is highly advantageous. There may be times when you cannot find a good foothold and need to pull yourself into a better position.

Plyometric training is also very useful for climbers. Climbers often require short burst of power to propel themselves upwards, and this is where box jumps and other plyometric workouts can really help.

Strength Training Exercises for Rock Climbing

The most important strength training exercises for rock climbing are:

• Lateral pull downs. While seated use a cable machine to pull a weight down from above your head to your chest. Use a wide grip with palms facing forward.
• Pull ups. Use either a pull up bar or a cable machine to pull a weight down from above your head to the top of your chest. These are done with a close grip and your palms facing you.
• Dips. Bodyweight dips work the triceps and shoulders and are essential for those tricky situations when you need to push yourself out of a crevice. Work on endurance as well as strength. For endurance perform 3 or 4 sets of 10 reps. For strength add weight to your waist.
• Lateral Raises and Pull Downs. These exercises require you to keep your body and arms straight while either pulling a weight up and across your body or pulling one down in front of you. They work the shoulders.
• Bench Press. These work the triceps and chest. They help to maintain some balance when exercising also.

Strong Legs Will Lift You

Do not forgot to train your legs though, as strong legs will lift a climber with far greater efficiency than strong arms. Bodyweight squats and lunges are the key with plenty of repetitions to build up muscular endurance.

Some climbers like to do isometric resistance training exercises, as these can mimic the work you have to do at times just to maintain and hold your position. With isometric workouts you apply constant pressure to an immovable bar rather than lift weights. Bruce Lee was a great fan of isometric training, claiming that it increased strength without adding additional muscular bulk, which climbers can do without (big muscles are heavy).

Strong and Flexible Legs are Essential

Training Forearms and Fingers

Training the forearms and fingers is also a popular past time of rock climbers. Increasing grip strength is important, but remember that the strength of the fingers comes from the forearms. Fingers have no muscles! Barbell deadlifts can benefit climbers here as the deadlift strengthens the core, lower back, legs and also the forearms. One of the best ways to improve forearm strength is to just hang on a bar. If you are serious about rock climbing then you should have regular access to a bar that you can use for pull ups, chin ups and static hangs.

Fingerboards are very useful tools for climbers. They are small boards designed to mimic a variety of rock surfaces that you can attach to a wall. You then simply hang on the boards, often one hand at a time, to mimic the strain of climbing. Regular training on a fingerboard can increase finger and arm strength. Usually the biggest problem is that the exercise can get a bit boring after a while.

Monkey Around for Greater Strength

Just “monkey around” on the bar and you will benefit. If you have access to monkey bars then these can really help, as you increase strength in the fingers, forearms, shoulder and back. Although the fingers may be the first to fail when climbing, the shoulders and biceps also need to be very strong to help take some of the pressure of the forearms and hands. You may find monkey bars in your local park in the kids play area. Just go along early in the morning or in the evening when the children are not there.

Yoga Exercises for the Climber

There are various yoga postures that are excellent to help climbers. This is because yoga helps to increase flexibility, balance and strength, all of which are essential. Practicing the sun salutation 5 times a day will help to improve flexibility.

V-Fit SC1-P Training Cycle

Chris Hoy collected three gold medals for Great Britain in the Beijing 2008 Olympics, proving himself to be one of the worlds finest ever track racers. Hoy became the first British Olympian for 100 years to claim three golds at one Olympics in the 2008 Games in Beijing. This came when he won the keirin, the team sprint and also the individual sprint.

Chris Hoy’s training regime is very varied, as well as incredibly intense. We shall look at just one part of his sprint training here, the V02 Max Intervals.

V02 Max Intervals

VO2 max, also known as maximal oxygen/uptake or simply aerobic capacity, is the maximum capacity of an individual’s body to transport and utilize oxygen during incremental exercise. This reflects the physical fitness of the individual. The name is derived from V̇ – volume per time, O2 – oxygen, max – maximum. So, what does this mean? Basically, when sprinting oxygen is quickly depleted in the muscles, and aerobic exercises turns to anaerobic. As soon as this happens, lactic acid builds up, and muscle fatigue starts. VO2 Max training aims to increase oxygen capacity, in order to increase aerobic efficiency.

This workout can be done either on the road, on a turbo trainer or on an exercise bike. Training on an exercise bike is often recommended as you can control the workout and focus on cycling without having to concentrate on traffic.

For this workout, train on either a slight incline, or equivalent resistance on a machine. Warm up for at least 20 minutes, starting easy and building up effort slowly to the point that it becomes difficult to speak. Once warmed up, perform three full intensity sprints of 20-30 seconds, with a 2 minute recovery between each one. This completes the first stage of the workout.

The second stage is the full interval training. Each interval should be a three minute long sprint. Pedal at 90-95rpm for three minutes, with effort spread evenly over the three minute period. Ideally by the end of the three minutes you should only have enough energy to go for another 10 seconds before hitting the wall (failure). You do not want to collapse at the end of the three minutes, but close to it. You need to be able to recover to repeat the workout after a rest.

After the sprint cycle gently for five full minutes. Lengthy recovery is essential to give time for your muscles to recover their oxygen levels. Once the recovery cycle is complete, perform another three minute sprint. Focus on completing an interval properly, i.e. without failing. This means that you have to carefully choose the gear/resistance and speed at which you cycle. It is better to perform only one good sprint interval than a few poor ones.

This training type requires that you build up your stamina over time. It is generally recommended to perform this type of interval training just once or twice a week over a period of three weeks, with easy, steady cycling for two days between each VO2 session. Try to increase the number of intervals completed in each session to a maximum of five. Once you can do five, aim to increase work rate, i.e. sprint faster with higher resistance, rather than increase the number of intervals.

If you are competing in any form of event, stop this training at least two weeks before, to give your body chance to fully recover. Over training is easy to do when performing such intensive exercise. Ensure that you eat well and consume plenty of fluids, especially post workout energy / protein drinks.

Hoy Facts and Oddities:

• Hoy was inspired to cycle at age six by the 1982 film E.T. the Extra-Terrestrial.
• Before track cycling, Hoy raced BMX between the ages of 7 and 14 and was ranked 2nd in Britain, 5th in Europe and 9th in the world.
• Hoy rowed for the Scottish junior team, coming second in the 1993 British championship with Grant Florence in the coxless pairs.
• He also played rugby as part of his school’s team.

Chris Hoy Bio:

Christopher Hoy MBE was born on 23 March 1976 in Edinburgh. He is a track cyclist representing Great Britain. He is a multiple world champion, and Olympic Games gold and silver medal winner. With his three gold medals in Beijing 2008 Hoy became Scotland’s most successful Olympian, and the first Briton to win three medals in a single Olympic games since Henry Taylor, in 1908. He is also the most successful Olympic male cyclist of all time.

If you want to train like Chris Hoy, then you need a new bike:

• US Road Bike Store
• US Exercise Bike Store
• UK Exercise Bike Shop
• UK Road Bike Shop

Plyometrics was considered a new and exciting type of exercise during the 1980s. However, plyometrics is now an essential part of every serious athlete’s conditioning program. Explosive power training is needed to compete at a highest level in sports such as NFL, soccer, basketball, baseball, volleyball, and track and field.

This is where High-Powered Plyometrics comes in. This book is possibly the most comprehensive guide to explosive power training for athletes, and is a great resource for athletics coaches, personal trainers and conditioning experts.

The book covers all aspects of plyometric training, from the principles of high-intensity plyometrics to the development of long- and short-term training programs for 21 different sports. This is sports specific training at its best.

The book has over 360 photos to help illustrate 77 different exercises to increase lower, middle, and upper-body power. Exercise descriptions and intensity guidelines provide step-by-step instructions to ensure correct technique and proper workload.

High-Powered Plyometrics Book/DVD Package by Human Kinetics

His main tip is to not compare himself to others, but to focus on your own strengths and weaknesses. And that can only be done through years of dedication to your sport.

He performs the standard training routine an NFL player. Weight training is split in to upper body and lower body days, as this then allows sprint drills to be done either side of the upper body days, then extra rest for the lower body (leg) weight training sessions.

He received his pre-professional training at the Athletes’ Performance Training Facilities, which taught him the importance of good nutrition and sport specific training techniques and advice on avoiding and dealing with injuries. The training program consists of the following elements:

Performance Training

• Individualized nutrition
• Soft-tissue massage
• Chiropractic services (if needed)
• On-site meal services
• Full rehab
• Cold/hot tubs for regeneration

Combine-specific Training

• Drill preparation
• Position specific coaching
• Wonderlic training
• Media training
• NFL GMs/Coaches

Matthew Stafford NFL Combine Preparations

The training sessions generally include a mixture of weight training, resistance band drills, sprint drills, plyometrics (jumps) and strength conditioning. In the below video clip we see a mixture of the following NFL fitness exercises:

In the gym:

• Bench Press – free weights, go heavy
• Weighted Stability Lunges (rear leg on a bench)
• Resistance / exercise band sprints
• Resistance / exercise side shuffles
• Tractor Tyre rolls (flips, not rolling!)
• Walking lunges
• Lateral slides on a slide board
• Lateral One legged side jumps
• Lateral two legged side jumps
• Jumping Jacks
• Medicine ball leg raises
• Lunge jumps
• Core training (weighted crunches etc.)

On the Field:

• Outdoor Sprint drills
• Shuttle runs
• Resistance / exercise band drills attacking the blocking pad

In the backyard:

• Dragging 100lb disc with one arm – sideways, backwards, forwards

Vince Gabriele – NFL Athlete Training

Chris Lieto – Winter Triathlon Workout

When Is The Best Time for Triathlon Training?

Once you have the desire to join triathlon any time soon, the very first thing that should concern you is the right time of your training. Actually, there is no right or wrong time of training. Early in the morning, late in the afternoon or even on midnight would be okay as long as your body can adapt to your time schedule.

If you choose to train early in the morning the effect would be for your body to boost its metabolism. This is great if you want to maintain your body weight. You burn more calories while training and continue for several hours even you have already stopped.

The best time to train is in the afternoon. You are fully energized at this time of the day for your body has been nourished and hydrated since you wake up.

In case you want to train during midnight, you are free to do so. As was said, as long as your body adapts to your time schedule, anytime is okay.

Where Can I Easily Do Triathlon Training?

You have 3 disciplines to hone: running, swimming, and biking. Let us start with running. There are several places where you can improve your running. A treadmill would definitely let you monitor every detail you need. An open ground would keep your session just like the real competition. For you who would run outdoor, one tip that should be remembered is that you must change your route regularly. Doing so would keep you up and about every time.

Stationary bike or real triathlon bike are two ways where you can improve this particular discipline. Again, changing your outdoor route would keep you from tiring so fast.

Unless you have swimming pool at your home, access to train on this discipline is limited. Have a particular time where you can hone this.

How Much Training is Enough?

One thing that you must remember is that no matter how hard you train, it would be useless if you result yourself to over fatigue. To avoid this from happening, take a rest. Your body will improve while resting (untrue to the common notion that the body improves during each session). Make sure you have a good rest after every training to avoid not only over fatigue but also injury and lost of motivation.

This content is provided by Low Jeremy. It may be used only in its entirety with all links included. For more information on Triathlon & other useful information, please visit triathlon.articlekeep.com

Armstrong has some great athletic features that give him a competitive edge. He has a VO2 Max aerobic capacity of 83.8 ml/kg/min, which is higher than the average person’s 45. He has a resting heart rate of 32-34 beats per minute (bpm) with a maximum heart rate of 201 bpm. Many people’s resting heartbeat is over 60 bpm.

Armstrong does not just cycle, in 2006 he ran the New York Marathon, finishing in 2h 59m, and then in 2008 he ran the Boston Marathon in 2h 50m, finishing in the top 500.

Lance Armstrong’s Diet

Careful diet is essential, as carrying just 2 extra pounds can cost you a victory, and with such intensive training, good nutrition is essential. Cyclists aim to lose weight before the cycling events to ensure that they are as light as possible, but carry more weight during training to ensure that their muscles are getting enough nutrients to grow.

• Fish or sushi – lots of good protein.
• Lots of pasta during the racing season, but less carbs during the training season.

Breakfast:

• Eggs – two scrambled eggs.
• Fruit and fruit juice.

Lance Armstrong’s Cycling Workouts

During the height of his cycling career he adopted a 3 month training program based on a 4 week month (assume extra days at the end of each month are rest days). Full details are no longer available.

Lance Armstrong Workout – Month 1

First Week

• 3 x per-week weight training – hang cleans, box step ups with heavy dumbbells, side lunges carrying heavy disc, dumbbell rows
• 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
• 2 x per-week road ride on normal bike for 2-21/2 hours with 145 HR ceiling
• high pedal speed, 95+ rpms

Second Week

• 3 x per-week weight training
• 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
• 2 x per-week road ride on normal bike for 2-3 hours with 145 HR ceiling
• high pedal speed, 95+ rpms

Third Week

• 3 x per-week weight training
• 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
• 2 x per-week road ride on normal bike for 3-31/2 hours with 145 HR ceiling
• high pedal speed, 95+ rpms

Fourth Week

• 3 x per-week weight training
• 4 x per-week fix gear riding for 1 1/2-2 hours with 145 HR ceiling
• 2 x per-week road ride on normal bike for 3 1/2-4 hours with 145 HR
• ceiling
• high pedal speed, 95+ rpms with 3 short flat sprints of 8 seconds each
• full recovery between sprints

Lance Armstrong Workout – Month 2

The training objectives for the second month are to build a solid aerobic foundation to prepare for the endurance requirements, and also to develop strength training to build stronger functional muscles that can work harder and receive increased quantities of oxygen. Training takes Heart Rate to the 145bpm ceiling.

First and Second Weeks

• 3 x per-week weight training
• 2 x per-week fix gear riding for 1.5-2 hours with 145 HR ceiling
• 2 x per-week road ride on regular bike for 3-3.5 hours with 145 HR ceiling
• High pedal speed, 90+ rpms

Third and Fourth Weeks

• 3 x per-week weight training
• 2 x per-week fix gear riding for 1.5-2 hours with 145 HR ceiling
• 2 x per-week road ride on regular bike for 3-3.5 hours with 4-6 PowerStart’s per-ride
• Full recovery between efforts

Lance Armstrong Workout – Month 3

First Week

US Postal Service Team Training Camp (details not known).

Remaining Weeks

During the last 3 weeks focus is on building on strength training, with emphasis on CTS STOMP intervals – which is simply hard cycling in a high gear to build functional leg strength and endurance – i.e. putting all the training together in preparation of racing. Training takes Heart Rate to the 150bpm ceiling.

• 3 x per-week weight training with 1 hour of riding after each workout.
• 2 x per-week riding for 2-2.5 hours with 150 HR ceiling, with CTS STOMP Intervals.
• 3 x per-week road ride on normal bike for 3 hours with 150 HR ceiling, high pedal speed, 95+ rpm’s, climbing in the saddle only.
• 1 x per-week on normal bike for 4 hours with 150 HR ceiling, high pedal speed, 95+ rpm’s, climbing in the saddle only.
• 1 x per-week rest day. No riding, full rest. Massage, baths, sleep.

Learn more about Lance Armstrong training on Livestrong.com

Recommended Reads:

Lance Armstrong: A Biography by Bill Gutman - |

The Lance Armstrong Performance Program: 7 Weeks to the Perfect Ride by Chris Carmichael - | |