Archive | Building Muscle

3 Muscle Building Secrets You Probably Don’t Know Yet

What makes a secret so valuable is that it’s not readily available to everyone. However, when they empower us, we have knowledge that can improve our lives. This is also true in terms of muscle building secrets. Here are some of the most effective ones.

1. Muscle magazines are often owned by supplement-selling companies.

In fact, such companies own (or have owned) all of the major bodybuilding magazines. Oftentimes they keep the best muscle building secrets from you, and instead are basically trying to push their products. In fact, many of the so-called supplements on the market are nothing more than diet pills-but that’s another story. You should not expect bodybuilding magazines to provide you with the best tips-otherwise you could join their elite group of weightlifters.

2. There’s no miracle weightlifting product.

We’re often bombarded with ads claiming that a particular pill, powder, or fluid is THE product for achieving a chiseled physique. However, it’s important to realize that ones giving the product rave reviews tend to be the ones selling them! Sure, these products can help to enhance your workout routine. However, don’t expect top weightlifting advice from the manufacturers of such products, or their bodybuilding magazines.

3. Training like an average Joe is the best approach.

We often hear the bodybuilding universe argue that we should train like a bodybuilder in order to become one. The argument has no merit. Yes, many of us are interested in losing weight and boosting the mass of our muscles. However, most of us do not intend to become professional bodybuilders. Neither are our bodies prepared for the rigors that bodybuilders undergo daily. Thus, such routines could absolutely devastate our bodies, resulting injuries, illnesses, and so on.

Of course, there are more muscle building secrets that can help you hulk up in no time at all! So, start looking for a reliable resource you can use today. Your muscles will thank you for it!

Posted in Building Muscle0 Comments

3 Different Stages of Muscle Building You Need to Know

Before you jump head long into any muscle building training program you must know the three basic principles of what it takes to garner those big rippling biceps! After you have begun to understand the process of how the body goes through different stages of building muscle only then will you be able to initiate into a long-term muscle building training regiment.

Muscle Stimulation

The first phase is referred to as muscle stimulation. It is within this phase that you will learn how the audio treats its muscles when it comes to adding on lean muscle mass to compensate for previous failures. This may sound a bit contradictory but this is how the body works on a muscle to improve its maximum of elegy to either left or move something of massive weight. The body breaks down the muscle in order to compensate for the over strenuous activities of the weightlifting exercise only days before.

Learn about Nutrition

The second phase is to learn all you can about nutrition and what your body needs to grow big giant muscles. When you have a diet that’s full of fruits and vegetables and good wholesome grains and wheat and vitamins you’ll develop a body that is fit for ‘Schwarzenegger School of Bodybuilding Studs’ in California. If you do not treat your body like a temple that it is and you are trying to work out and negate the nutritional-aspect then the workout will be left unaffected and you will not gain muscles that all the girls at the beach want you to do. As long as you know that you need to eat a healthy, nutritious diet then your workout regimen will be just fine and your body will reward you with muscles upon muscles.

Learn the Golden Rule of Working Out then Resting

Many of the most-novices of muscle builders understand that you have to rest the body. Especially any of the targeted-muscles that you have just worked out the day before in order for them to grow into ‘anything’ bigger. Time and time again well-intentioned sincere young men who want to add muscle mass onto a relatively lean-body structure will forget this golden rule and work out every day religiously.

They do not give their muscles the time needed and required to produce more muscle tissue to make up for the failure of the past. The bottom line is that you should rest every day in between the weekly workout days and a good schedule beyond would look like this: Monday Wednesday Friday workout Tuesday Thursday rest, Saturday and Sunday cardiovascular workout or spend some time with the family. The most dependable factor you will need to learn of these three factors and three different stages of muscle growing experiences will be to be committed to your cause. Those guys and gals that one add-on muscle fiber to their body learn and follow these three phases of any workout regimen and are rewarded with fine tuned and muscular bodies.

Posted in Building Muscle0 Comments

Neuromuscular Physical Therapy – Megan’s Case Study

In studying Megan’s case history and symptoms, key moments and events stand out in her time line of pain and dysfunction. Nine years ago, after the birth of her second child, was the first time that Megan noticed that her left foot was slightly wider and longer than her right foot. The timing of this is relevant as during the course of her pregnancy a hormone called relaxin would have been released into her system to loosen the ligaments of her pelvis in anticipation of childbirth. However, relaxin can also loosen ligaments elsewhere in the body and a longer and wider left foot would indicate the collapse of the main arches of the foot due to ligament laxity. This is one of the turning points in Megan’s history that has had a detrimental effect on her health ever since. The relaxed ligaments may never have fully recovered their full stabilizing strength and when she developed a tired aching sensation in her left medial arch a few years later it was probably as a result of this. A fallen arch will lead to over pronation and this will in turn put the tibialis anterior and possibly tibialis posterior muscles under undue stress as they try to stabilize and counteract over pronation. Stressed or overwhelmed muscles will form trigger points (TPs) within them and for tibialis anterior this can refer pain anteromedially as it passes the retinaculum. TPs in the tibialis posterior will refer pain into the sole/arch of the foot. Over pronation will lead to shortened peroneus longus which will further inhibit the tibialis muscles which will further exacerbate the problem in a continuous vicious circle.

The whiplash injury experienced last year would also add to Megan’s problems and since then she has experienced occasional headaches and neck stiffness. The whiplash injury almost certainly would have affected her sub occipital muscles, sternocleidomastoids (SCM), scalene and other stabilizers of the neck and spine. This whiplash would lead to improper neck movement which in turn would lead to TPs in the SCM and possibly the longus colli on one side (left) possibly due to the leg length discrepancy. TPs here would leave these muscles in a shortened state resulting in rotation of the head to the right hand side. If the longus colli is involved it result in kinetic chain problems and affect the peroneals on the lateral aspect of the lower limb further exacerbating the fallen arch. With the peroneus longus muscles in such an unhealthy state it is possible that it could have an effect on the sacrotuberous ligament of the pelvis and its ability to hold the sacrum in position. Megan states that one day last year she felt a twinge in her right sacroiliac joint while assisting an obese client up from a supine position. She experienced locking/jamming and diffuse soft tissue pain in QLs, multifidis and shooting pain into her hip. The fact that she was locked into torso flexion to the right suggests that the QLs went into spasm on the right side after insult and as we find out later her sacral base is an inch high on the right and there is posterior rotation of the right ilium with resultant postural imbalance whereby 2/3rd of Megan’s weight is pressing down on her right side. This extra load and postural imbalance has led to shooting pain in the trochanteric region and referred pain on the lateral aspect of the thigh due to TPs in the weakened gluteus medius and iliotibial band issues due to the over worked tensor fasciae latae.

With all this pain getting to unbearable levels, Megan turned to prescription drugs, codeine based painkillers, antidepressants, Zoloft, anti inflammatory tablets all of which would have exacerbated her problems through time by building up toxins in her system. She was also whilst under the influence of painkillers probably injuring tissue by doing activities that she would not have done if she had her natural alarm system of pain stopping her. The elastic support belt and the taping would have made the situation worse by encouraging atrophy of supporting muscle tissue.

Megan’s right shoulder is lower than the left possibly due to shortened latissimus dorsi pulling on the humerus and inhibiting upper trapezius and hypertrophy of the pectoralis minor muscle pulling the scapula forward and down.

As we consider Megan’s problems, symptoms, and case history, we can appreciate that she is suffering abject pain and dysfunction up and down her functional kinetic chain. From the pain in the plantar fasciae, spastic peroneus longus, inhibited tibialis, medially rotated tibia, medial knee pain, lateral thigh pain, trochanteric pain, lumbo – sacral pelvic pain and dysfunction, posteriorally rotated right ilium, lower left anterior superior iliac spine, 2/3rd weight imbalance to right hand side, lower back pain with QLs and multifidis in a shortened state, latissimus dorsi, neck extensors and flexors all giving problems we have to ask the question as to which functional kinetic chain we are dealing with. In my opinion, considering all areas involved, it would be the spiral oblique chain.

Megan would have to be informed that her treatment will be extensive and prolonged because some issues have been there for a while and would involve neural retraining for the dysfunction and imbalances present.

  • Medical screening.
  • Case history.
  • Postural assessment.
  • ROM testing / neural testing.
  • All shortened and restricted muscles would have to be relaxed / lengthened with TP therapy, METs, positional release / strain- counterstrain.
  • Inhibited muscles would have to be fired and strengthened with tapotement, METs and strengthening exercises.
  • Any areas of bind would need STR, cross fiber friction etc.
  • A consideration would be referral for PCIs to address the pronating left foot initially with a plan to strengthen that area long term.
  • Megan’s nutrition was not mentioned but I would be referring her to a specialist in that field to ensure that she has no nutritional deficiencies that would hinder the healing process.

Posted in Building Muscle0 Comments

History of Strength and Conditioning Science

Early records of strength training date back to 3600 BC when Chinese emperors made their subjects exercise daily (Webster 1976). During the Chou Dynasty subjects were required to pass weight- lifting tests before entering the military. There is large amount of evidence that indicates weight training was part of life in ancient Greece and India. In fact, the Greeks built numerous sculptures of people lifting stone weights.

Numerous systems of training have been proposed over the years. The accumulation of experience and different philosophies has led us to the current training methods utilized today. Keep in mind; many authorities have varied greatly from the original purpose of strength and conditioning. Hard work and dedication formed the foundation of earlier training methods. Today the opposite has occurred in numerous settings as easy work and quick fixes form the foundation of most people’s regimens.

During the 16th century in Europe books on weight training began to surface. Sir Thomas Elyot’s book on the topic was published in England in 1531. Joachim Camerius, a lecturer at Leipzig University, wrote several books in 1544 recommending that weight training should be a key activity offered in the model school. John Paugh published a book in 1728 titled A Physiological, Theoretic and Practical Treatise on the Utility of Muscular Exercise for Restoring the Power to the limbs, which pointed out the benefits offered by weight training for rehab purposes. In the 1860’s, Archibald Maclaren, devised the first formal system of physical training with dumbbells and barbells for the British Army.

The showmen and strongman entertainers of the 19th Century heavily contributed to methods used today in the fitness and Sports Conditioning industry. From extensive research iron game historian David Webster credits Italian circus and fairground performer, Felice Napoli as the one who popularized strongman performances on an international scale. Disciples of Napoli include Professor Attila (Louis Durlacher) and Eugen Sandow (Frederick Muller). Attila became well known and he attracted some of the world’s most well known physical culturists and many rulers of Europe. His list of students included King George of Greece, King Edward of England, Crown Prince Frederick who became King Haakon of Norway, the six children of King Christian of Denmark, the Queen Mother Alexandra of England, Princess Dagmar (Empress of Russia and mother of Tsar Nicholas), and the Duchess of Cumberland.

At the time training the wealthy was a much respected occupation. We have what we call personal trainers today. The current protocols used by the majority of today’s trainers are a far cry from the original teachings and benefits provided by trainers. The fame and notoriety of trainers of those days was a result of the public displays of extraordinary physical feats. These events were often attended by royalty and were highly acclaimed for their promotion of physical well-being.

Eugen Sandow, born in Koningsberg in East Russia in 1867, was recruited for his teachings by presidents and rulers from around the world. Nine kings and queens and many princes of Europe, as well as US presidents William Taft and Woodrow Wilson endorsed Sandow’s book Life is Movement. Sandow was a successful strongman as well as a promoter of formal fitness and health management. He emphasized that physical education and sport should be an integral part of the school system. He also toured the world lecturing and promoting physical culture as a means of improving the quality of life.

Most authorities recognize Sandow, as one of the most important figures in the history of fitness, with the history of his work revealing that the modern phenomenon of science based fitness training is not a novel invention. Sandow promoted the importance of strength and skill as being the cornerstone of fitness. A half a century later Dr Kenneth Cooper proposed that being fit was primarily dependent on aerobic conditioning. Approximately 25 years later the important role of strength training has once again been recognized by the academia.

In Russia during the same period Vladislav Krayevsky founded the St Petersburg Amateur Weightlifting Society (1885). Many respected scientists, athletes; artists became his students, including famous strongman George Hackenschmidt, who credited Krayevsky for teaching him all he knew. Hackenschmidt mentioned in his book The Way To Live that some of the world’s strongest men of the era, including Sandow were trained using Krayevsky’s system.

Krayevsky’s work and the popularity of his students had a major effect on weightlifting in Russia. Not only was he a renowned teacher, but he also achieved significant numbers in barbell lifts himself. He was the president of the jury at the first world championships in Vienna in 1898.

Krayevsky wrote two of his fundamental works during the period of 1896-1899. The writings were titled The Catechism of Health-Rules for Athletes and The Development of Physical Strength with Kettlebells and without Kettlebells. The Catechism of Health-Rules for Athletes was sent to press December 9th 1899, but was never published and is now preserved in manuscript form. His other book was published in 1900 and reprinted three times (1902, 1909, 1916) after his death (1901).

Krayevsky was well studied on the history of physical culture and all forms of gymnastics. He was knowledgeable about Swedish gymnastics and noted its therapeutic benefits, but his concern with the lack of scientific data of the Swedish system led him to recruit experimentalists to research it.

Many of Krayevsky’s recommendations are still used today. His recommendations include medical control of an athlete’s health, consistent training and varying load patterns, full spectrum physical development, psychological development and avoidance of smoking and alcohol.

The early strength pioneers developed numerous devices in regards to strength training including cable machines, kettlebells, barbells, dumbbells, odd-shaped bars, thick grip bars, weighted boots, isolation machines and various throwing devices. Yet 50 years later there are numerous people who claim to have invented this machinery. In today’s industry there are many systems and people promoting their new systems, which are not really new at all.

The development of different scientific and educational cultures split the West and East as their promotion of physical activity was vaguely different. During the years following the World Wars Russia and Europe still continued to promote various elements of physical strength, power and skill while the West primarily promoted aerobics. Kenneth Cooper’s book Aerobics was popular at the time as well as Swedish endurance exercise research. According to Cooper and the Swedish researchers cardiac and general health depended primarily on prolonged endurance work. Supporters of the endurance doctrine heavily protested strength training. Cooper told the world strength training promoted a beautiful body but did nothing for health.

During the same period that the aerobics craze was running wild in the West Russians and Eastern Europeans accumulated extensive international information on strength and sports training while developing comprehensive educational programs to promote their findings. Most schools offered weightlifting and within a few decades there were approximately 1 million weightlifters in the USSR. Strength training became a key element in all sports training programs in the USSR while the attitude in the West was that weight training would slow athletes down and limit their range of motion. Consequently Russia dominated the Olympic Games, especially in Olympic Weightlifting, at the same time the aerobic doctrine became gospel in the West.

The Russian dominance has often been attributed to the use of anabolic-androgenic drugs, but the sporting use of these drugs was actually introduced in by the West first. It is probably more accurate to say that the Eastern nations dominated due to their special strength science and understanding of comprehensive sports conditioning. On the topic of drug usage no one uses more drugs than Pro bodybuilders, which are predominantly Americans.

In the West today the majority of gyms, trainers, academia and coaches are still ill informed when it comes to fitness and Sports Conditioning. The aerobic endurance crazes still dominates in most cases, yet this makes up a minor portion of fitness. All one needs to do is study the science and abundant evidence that supports the numerous health and fitness benefits of a proper strength-training program to realize its importance.

References

Siff, M.C (2000) Supertraining. Mel Siff.

Copyright 2005 Jamie Hale

Posted in Building Muscle0 Comments

Starting a Women’s Group

Have you thought about starting a women’s group? Maybe you stop yourself because you don’t know where to begin or have some idea but can’t seem to find the time to organize the group. It does take some time to organize the group – though not as much as you may think – and the benefits all the women in the group receive are significant.

Women seem to naturally come together to share everyday activities. Life is easier when you can shop, exercise or share a problem with a friend. So creating a group around a specific topic feeds us emotionally.

We have different relationships in our lives, all of which are important. Yet it’s the women in our lives who add silly laughter, endless hours of conversation, caring for us when we are ill, and a loving ear when we are hurting. Are you more relaxed with your women friends?

We started our women’s group 11 years ago with the vision that women know how to naturally brainstorm and help each other problem solve. We meet once a month over dinner and the hostess picks a topic for the evening, usually around self-help. In the past, we’ve had psychic readings and massages, too. After 11 years, we have a special bond with each other. We’ve shared problems, joys, celebrations and grandchildren. More importantly, we have each grown because of our consistent connections with each other and the topics that we have chosen to discuss.

When you first start a group, it may seem a bit awkward. The excitement is there yet you haven’t bonded as a group. Over time, the group creates itself and the power of gathering together impacts each one of you individually.

Why would you want to start a group? There are many reasons why women gather. In the old days, women formed “quilting bees” where they talked and shared the sewing together. It’s all about sharing. So what would you like to share with other women?

To jumpstart your thinking, here are some ideas that women are interested in:

– Parents gather together who have similar aged children.

– Women want to become financially savvy so they start investment clubs.

– Spiritual circles – sharing a spiritual lifestyle together.

– Women at work – professional women creating mastermind groups to move them forward in their careers.

– Working moms – Moms don’t have to be alone in finding solutions to the challenges of working and creating a satisfying home life.

– Community oriented – helping impact the communities we live in.

– Building a stronger family – helping each other brainstorm on how to create a loving and caring family.

– Cultural – plan outings to different cultural events.

-…and more!

Society has changed significantly. For women in the past, we were part of a large, strong and extended family network. For some of us that may still be true. For many of us, our families reside in different places nowadays. So our women connections fill in the gaps. Each one of us can build stronger lives on the strength of our connections with other women. Why not gather in one room, each member bringing their unique selves to share with others, so all of us can grow and build stronger lives.

In today’s busy world, we need to find a place that is there for us, and building a community of women adds a lot of value to your life.

Copyright (c) 2008 Pat Brill

Posted in Building Muscle0 Comments

Pedaling Power – Superior Leg Strength For Cycling!

If you are a serious cycler then you have got to have a smart leg strengthening exercise plan in place to be successful. As a matter of fact, you better have a superior total body strength and conditioning plan in place if you want to truly make any progress up against today’s competition. I have included a tremendous body weight exercise here for you to perform in order to assist you in drastically improving your leg strength and will help you beat up on your competitors my friend! Read on if I have your attention.

The Pistol Squat: Great Leg Strength For Cycling

If you are wanting to climb those hills harder without the worry of your legs turning into spaghetti noodles then you have got to implement this exercise into your training routine my friend. The pistol squat is a tremendous body weight drill that you can perform on your own without the need of a gym or free weights. So what is the pistol squat? The pistol squat is basically a single legged squat that you perform by lifting one leg off of the ground and ideally squatting all the way to the ground and back up with the other leg. This is one gruesome strength drill that will drastically improve your leg workouts for cycling.

For starters, I don’t expect you to do this at first try unless you have done it before or if you happen to be a freak of nature. Nevertheless, I want to explain how you can begin practicing this drill on your own. To start, you can modify this exercise by utilizing the sophisticated tool of a chair or bench. This shouldn’t be too hard of piece of equipment to find, right? Anyway, stand in front of the chair or bench and sit on it to start. From here lift one leg up and firmly place the leg thats on the ground into the ground by pushing through your heel. Keep the other leg up and tense your body by making fists with both hands as you attempt to stand up. Don’t allow the other leg to touch the ground.

As you get better at standing up off of the chair then intensify the drill further by starting from a standing position and lowering yourself down so that your rear touches the chair and then stand back up. You can see how the progression is working from here. Once you get really good at the chair or bench level then try to find a lower level surface to practice on until you no longer need it and can go execute your range of motion all the way to the floor. This is building leg strength for cycling at it’s best my friend.

If you haven’t already started to implement the pistol squat into your cycling resistance training program then you are missing out. Take the time to learn more about this and other hard hitting drills by accessing the rest of my articles on the issue for free. Remember that most anyone can train hard, but only the champions train smart!

Posted in Building Muscle0 Comments

A Guide To Choosing Between A Spinning Dance Pole or A Static Dance Pole for Fitness Pole Dancing

Should You Get A Static Dance Pole Or A Spinning Dance Pole?

Static dance pole or spinning dance pole? Even if you’re only a beginner pole dancer and have barely scratched the surface of looking into a buying a pole for pole dancing, you’ve probably heard these terms but may not know exactly what they mean. We’re going to take the mystery out of the decision-making process and explore the differences between static dance poles and spinning dance poles to help you figure what is the best type for your needs.

What is a static pole?

Static poles are what the majority of pole dancers learn on. Simply put, static poles do not move as you dance. This makes it much easier to actually learn the technique properly.

Everyone should learn the basics on a static pole before they move up to a spinning one.

Why?

Because it requires much less muscle strength and control to dance on a static pole than on a spinning one. There’s no need to give yourself a much higher learning curve than you need to, especially in the beginning.

These type of poles are cheaper than their spinning counterparts, but keep in mind that they can’t be upgraded to spin later on.

What is a spinning pole?

Unlike statics, spinning poles are constructed to spin with the force of your body’s moment. This means when you started to dance or spin, the pole will spin with you.

In general, your spins will require less force to be executed beautifully because you will have this added help. Of course, dancing like this requires more coordination, and at the very least, you’ll have learn how to keep dizziness under control.

The difficulty level and challenge is high, but after you master this method, the sheer exhilaration of feeling like you’re flying can be a wonderful feeling for some.

All spinning poles have a mechanism that can make them static, so if you purchase one, you will have the option of either spinning or static.

Which should you choose?

  • If you intend on making pole dancing a long-term serious endeavor, then it might suit you to purchase a spinning dance pole.
  • If you don’t intend on seriously pursuing the sport or the thought of spinning around at dizzying speeds makes you sick just imagining it, feel free to save your money and stick to a static dance pole.
  • And of course, if you’re indecisive or like to keep your options option, go for a spinning pole because it can always be converted to a static one.

Posted in Building Muscle0 Comments

How To Increase Breast Size After Breastfeeding

Many times women will find that when they stop breastfeeding their breast size will shrink, with sometimes the cup size going lower than what it was before she got pregnant. There are some ways that you can increase breast size after breastfeeding if you happen to lose your fullness in your chest that you had while pregnant or breastfeeding.

Read the tips below to learn how to increase breast size after breastfeeding.

Performing chest exercises may not actually increase the size of your breasts but building up muscle under your breast can help your bust look much perkier and fuller. After pregnancy and breastfeeding it’s not uncommon for breast to be much lower and to sag more because of being stretched out and then returning to normal size. Breasts lose elasticity, but chest exercises can help gain some of that tone back which can make the breast look bigger. Although chest exercises will not increase breast size after breastfeeding directly it can help the breast appear larger and better in a bra.

When breastfeeding some women will actually take herbs like fenugreek to increase their milk supply, but what many women don’t know is that these herbs can also be taken after the milk supply has dried up to increase the size of the breasts. The herbs that you can take to increase breast size aren’t very expensive and almost all of them can be found at a health food store or even just your local pharmacy. These herbs are completely safe to take and have been proven effective in helping women increase their bust size. Just be aware that they must be taken on a regular basis and you may have to find the right combination and amounts before you notice a different in your breasts.

Another way you can increase breast size after breastfeeding is through massage. Massaging the breasts actually improves circulation, which can not only help with size but also with tone and fullness of the breasts as well. There are certain techniques to massage and there are some creams that can help improve the techniques as well. By learning the correct massage techniques and combining that along with herbs you can effectively increase the size of your chest by one to two cups sizes and this is all done naturally with no surgery or medicines.

These are just some of the ways that you can learn how to increase breast size after breastfeeding. There are other effective techniques that you can learn in combination with these to make your efforts even more effective.

Posted in Building Muscle0 Comments

So, You Want to Build Your Own Baseball Or Softball Training Facility? Part 2 of 3

PART 2 – Standard Components

The Optimal & Recommended Products

I do have my favorites. All tend to be associated with hitting and pitching, though speed, defense and strength products can figure into this category…dependent upon your business model.

Batting Cages & Tunnels

This is the backbone of your work space and is of paramount importance… you don’t want to buy this stuff twice!

Most indoor facilities tend to use a cabling system to hang their nets as opposed to the steel framework you see at a typical ballpark. We can help you design and decide on your choices.

Standard sizes cages are more inexpensive and will fit most, so see if these sizes will fit you:

(and yes, we can custom-build for your unique building)

Recommended Standard Sizes

12 ft H x 14 ft W x 55 ft L

12 ft H x 14 ft W x 70 ft L

Please do NOT purchase 12 ft wide cages if you can avoid this…they are just too small for your LH and RH hitters and will potentially drive you nuts on a daily basis. You will probably have premature wear from RH hitters who follow through and graze the net.

We understand that many or even most facilities are housed in buildings that have been converted from another use… one more reason to be dealing with someone with experience.

Here’s a few more helpful thoughts on the subject of batting cages and nets:

The length of your cages will not determine the future success of your hitters… but pitchers must practice at their game-distances. So, you can save some money and precious space utilizing shorter cages for hitters. The weight (strength) of your netting is of highest importance…there are variations in materials, and how they are knotted… boring stuff but this will determine function, longevity and your ultimate price.

Please speak with us about your options if you are unclear as to your available choices …please DO NOT SHOP BY LENGTH, WIDTH, HEIGHT AND PRICE ONLY!

The ultimate price of your nets will include their years of service!

Pitcher’s L Screens

Buy one for every batters cage. I like the 7 ft x 7 ft and absolutely recommend good ones…not necessarily the Pro Stuff. Much of that tends to be too big (8 ft x 8 ft), and too heavy for indoor use. Just make sure you are getting very heavy pillow case-style netting (we carry two strengths of net) because you will be very close to batters and need heavy double-sided netting that is thick enough to reasonably assure that you will see your next birthday. AND YES, do get the wheel kits…and thank me later.

Turf & Stance Mats

Concrete floors eat balls and are very difficult for coaches to stand on for hours every day.

Turf is a very popular but expensive piece of your budget. We happen to be based in Atlanta, Georgia where most turf is manufactured so we have spent many hours learning inside these plants. Turf is graded and designed for various sports and applications so all synthetic athletic turf is not all created equal. Please call and let us help you in making these decisions.

Home Plate Stance Mats are 6 ft x 12 ft heavy synthetic turf batters mats that are both spike-proof and weather-proof and should last you many years without showing failure. Most have the parallel-only lines of the batters box tufted in with white turf, basic models have rubber painted homeplates, deluxe have flocked white homeplates, ALL our stance mats are matched with a heavy, thick backer for cushioning and support indoors or out and will last for many years without failure!

Turf Infield – An Ultimate Tool That Separates Your Facility From the Pack

Any facility that contains a large enough turfed area for taking infield practice cannot be beaten by new or existing competition that don’t have same abilities…especially in colder weather areas. It is a large investment but one that totally escalates any facility to an elite status.

Please call us to discuss and for some advise. The info we will need are your dimensions and what type of existing floor that you have.

Pitching Machines

  • Iron Mike Arm Style Machines aka Master Pitching Machine Model MP4 or MP6.

These workhorses are almost identical but carry a hefty price difference.

Each can be set up for baseball or softball use (and changed in 5 minutes or less). You can dump up to 600 bb or 400 sb in the large hopper. Include is a FREE corded remote control, perfect for teaching and to help keep the area safer. These models throw accurate fastballs-only at speeds ranging from 25 to 85 mph every 7 seconds… with very little maintenance making them perfect for heavy users and pro ballclubs alike. They will perform for years without problem or issue!

  • BATA Brand Wheel-Type Pitching Machines

The advantage of this type of pitching machine is that many can be set up to throw LH and RH breaking balls as well as fastballs… all at various speeds (usually manually adjusted). The disadvantage is that they require auto ball feeders or a 2nd person to hand feed the machine. Although important and absolutely recommended, I would purchase only the good stuff, such as our Bata Brand, which we have carried for over 7 years without one motor replacement…and the wheels seem to go forever even in heavy duty Spring training or Institutional use…just a great machine (FYI – I recommend the BATA 2 but the newer BATA 3 is the newest and very popular in facilities for its randomization of fastballs or breaking balls without adjustment).

Portable Pitching Mounds

6″ Tall Mounds for up to age 12

10″ Tall for adult size players (If purchasing one size, choose the adult sizes).

Leather Baseballs & Leather Softballs

Balls are a recurring expense and one you should think about from the beginning.

Pitchers must throw good leather baseballs however no pitchers ERA will improve because you purchased the best game balls you can find. Same goes for your hitters though you have more choices for them (see below).

I really like Wilson A 1030 practice balls that come with a 6 gallon TALL coaches bucket and snap-lid. Regular 5 gallon buckets are too short and can make your back ache over time…plus they hold 20% less. These are priced right and do seem to last as long as you’d expect.

Wilson A 1015 Baseballs is as good a ball as any training facility might need. Nice seams and good feel too. They have a “B” grade cover (“A” being the best) A better ball for a bit more money. No bucket included. Sold by the dozen and savings by the 10 dozen case.

My personal favorite ball for pitching machines is BADEN Brand Ballistic Leather Machine Pitch Baseballs. This is a new concept where the ball has lower seams to throw straighter pitches with less resistance from the high spin rate of the pitching machine tires or wheels plus it is stitched with KEVLAR, the bullet-proof vest material. This reduces the premature wear even good game balls will experience, as they are stitched with easily breakable cotton string.

Needless to say, these balls outlast most any good quality leather balls when used in your pitching machines. Prices are surprisingly low. Purchase by the dozen with savings by the 10 dozen case!

Dimple Balls are absolutely practical and the choice for many heavy use hitting facilities. They are graded like anything else so many people who have had bad luck with them figure that they are all bad. The truth is that many are bad and we only carry a pro ball. This means that not only are they “sting free” (meaning that they are not hard as rocks, which can damage expensive metal bats and raise hell with wheel-type pitching machines). But they don’t feel like you are hitting a tomato either… ours actually have a nice pop to them and they travel well.

Yellow machine pitch dimple balls – this is the standard… sold by the dozen and by money-saving 10 dz case for baseball and 6 dz case for our 12 inch softballs.

What a great idea… these long lasting dimple balls look like a real game ball to the hitter!

Turf Infield

This is the ultimate for any indoor facility…an entire turfed infield area for team and individual defensive work. Due to the cost , many who choose to do this will arrange their batting cage layout so that cages can be pulled to one end of the building by “shower curtain rod” method for double use of the same area. Again, you may want to call us to discuss ideas.

Sport Specific Speed and agility training days or hours can also be added to more than justify this expense and build more streams of revenue while really helping players improve quicker…all under one roof!

Hitting Stations

Wasting practice time is a huge sin that we have all watched over and over… players are bored and skills may not get taught or committed to muscle memory while players are waiting their turn in the cage.

Anytime you can use machinery to “multiply ” your coaching staff, you and your players will benefit. Most equipment is not designed for your heavy, daily use so be a bit catious when choosing.

The above are great teaching and learning ideas that will also add revenue streams.

They combine the cornerstones of building good repeatable swings and come from some great inventors of modern baseball training aids.

Please consider these as opportunities to both you as a successful and innovative innovator. Don’t short-change your kids on the maximum quality learning that new and modern teaching ideas can give them!

Remember, any limited extra space can be put to good use IF you give it some thought. Consider every station you utilize outdoors and call us to discuss how we may be able to help you design and bring it indoors.

  1. Batting Tee Stations
  2. Soft Toss Stations – Automated

We have the best soft toss machine I have ever used… and it can be utilized for baseball and fastpitch with no change over or down time! Its also on wheels and moves in aand out of cages with no hassle.

  1. Soft Toss Stations – Manual – We have an excellent selection of portable and stationary net and safety screens …plus custom applications too!
  2. Stationary Hitting Stations – Many need only one person to operate. Some are attached to fence posts, some are free standing. Se what fits and extra corner you had no plans for. It all adds up!
  3. Underload & Overload Training Devises

See Bratt’s Weighted Bats, Edge Power Weighted Gloves, SwftStick Underload Training Bats, Ripken Kinect Training Bats. Great stuuf that will hold up to your heavy use.

Additional Items We Find Useful

  1. Radar Guns – This link shows you all our offerings but one good one with a padded case is all you need. The best radar gun on the market, bar none, is the Stalker Brand baseball & Softball Radar Gun. This is what MLB Scouts use… period. Our association with the manufacturer has given us a window into what the good radar guns should do (technology evolves and so do these fine instruments). The newest models are actually superior to the older standard models that still dominate Big League Baseball. But since they hold up so well, it will be some seasons before the new AND LESS EXPENSIVE models are seen begin carried by today’s pro scouts. Click to see the new and older model Stalker Radar Guns.
  2. Bleachers and Bench Seating
  3. Pitching Targets, Nets & Screens – we carry most all size and strengths in catch nets, hitters sock nets, baffle nets and cage dividers, Strike Zone Pads, ZIP Nets for garage opening types of applications. Many of our screens have optional wheel kits for true portablility (more important than you might think).
  4. Pitchers Rubbers, Throwdown Bases and related items.
  5. Aluminum bats, wood training bats, one handed bats, good quality one size fits all helmets with and without facemasks. These are all necessary as many of your students may not even own some of these basics.
  6. Shatterproof full length mirrors
  7. Video Software for pitchers and hitters (requires a video camera)

Posted in Building Muscle0 Comments

Fun Volleyball Drills

One challenge that every sports coach eventually must face is making practices fun. While repetitive drills are necessary for building skill and muscle memory, when players become accustomed to certain drills they are more inclined to turn their minds off and go through the motions. Instead, coaches must continually rotate drills and add fun and exciting new ones to their practice line up to keep players focused and sharp. Feel free to use one of the following fun volleyball drills at your next practice to break up the routine and challenge your players in new ways.

Bingo Volleyball

For the first of these fun volleyball drills you will need a large sheet of white paper and a black marker. Begin by brainstorming a list of some of the crucial skills and moves that your players need help with such as perfect dig, block, spike, etc. Once you’ve come up with at least 25 draw a bingo card on the sheet of paper, filling each of the squares with one of the skills and post it next to the court.

Now divide your team into groups of six for scrimmage. The teams play against each other as if it were a regular match with one key difference: each time they successfully execute one of the aforementioned moves, they earn that spot on the bingo card. Players must call the move before the execute it to earn the spot on the card.

The goal is to make a line of 5, at which point all members of the team must yell “Bingo”. This game causes players to come up with a game plan that successfully incorporates the necessary moves to make a line of 5, which can often be radically different from their normal game plan.

Hit the Deck!

When searching for fun volleyball drills remember that the emphasis does not always have to be on hitting the ball. Volleyball requires many other skills that are often less recognized, such as the ability to drop and hit the floor without fear or hesitation. The following drill, which we call “Hit the Deck”, will help your players overcome that hesitation.

Begin by having your players jog on the spot. Either at the sound of your whistle or when you yell the words “Hit the Deck”, all players must drop to the floor instantly. If you’d like to up the competitive spirit of the drill, you can enforce a rule where the last player to hit the floor is out.

Building Defensive Toughness

The third of the fun volleyball drills I like to use to change up my practice routines is a simple variation on 2-on-6. For this drill, one team has 6 players and the other has only 2. To begin with, have the strongest players on your team as the outnumbered ones.

The 6-player team begins by serving the ball within two steps of a member of the 2-player team. The goal is not to try and humiliate the 2-player team; rather the goal is to have them get down and play defense. You’ll really begin to notice your players develop their defensive toughness after running the fun drill at a couple of your practices.

Posted in Building Muscle0 Comments

Page 4 of 122« First...23456...102030...Last »
/html