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love Giants 2,

The official training run for the Giants by 2 from 5 October, Monday and Thursday from 1900-2100, the stadium Eggenberg instead. The combat team is at the same time in the stadium, However, we will train separately. The training will head coach Knes, support from some players. Detailed schedule for her experiences on the ground, it is modeled include in the training of the KM in something like this:

- normal warm-up, as in football training
- Positional Drills
- Conditioning
- will Core Workout

This block in about 60 - 70 minutes to complete. The remaining 20-30 minutes you will spend with games, basketball, Philly football, kick ...
All in all, the training will last for minutes about 90 minutes.

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Here is a listing which foods are healthier or less healthy.

Yes	No
meat without visible fat	meat with fat (belly meat)
wholemeal bread	sausages of all kinds
whole wheat noodles fried	All Art
brown rice	white bread
chicken skinless	"Bright" noodles
salad	"Heller" Resi
fruit (bananas only 2 per day max)	ANY FAST FOOD
vegetables	Chinese food
legumes (beans, lentils without bacon, etc)	alcohol
eggs	Soft Drinks (Coke, Fanta, etc.)
juices without added sugar	Energy Drinks
water	Verdünnsäfte
mineral	sweets (chocolate, ice cream, Rubber toy)
pretzels, pretzels	chips and other snacks
popcorn without butter	Popcorn with butter
plug	cheese 10% fat
Cheese in 10% fat	Nutella
fish, fried & steamed	sausage of any kind
ham

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food I eat as much anyway, but why am I not to? by Coach Ho

this sentence I'm me Listen in recent years may well enough. ? Distributed so what do you eat so everything about the day "to the question then, for example the following answer came:

Morning:

nix Mostly, because you're so hard what down gets ...

morning:

two sausage bread for a snack, a sugar-containing 0,5 l drink to

Afternoon:

A plate of spaghetti / meat with vegetables , 0,5 l Cola etc.

afternoon:

A Apferl, possibly a small snack before training

TRAINING

evening:

An average meal such as lunch

The approximate calorie intake of that day amounted to:

... and you get to about 2800 calories. Various other little things (sweets ...) might increase the supply to just over 3000kcal.

Now the big secret: to increase in order must give your body more calories than it consumes. But how much consumed an average office worker / labor day?

The basal metabolic rate for an average man, let's assume he is 25 years old, 180 tall and 75 pounds, is already almost 1800kcal - IF he still carries on any activity, that is, that alone is the basal metabolic rate. Remain 1000kcal surplus left over.

Assuming, now, after a largely sedentary office work, the metabolic rate increases up to more than 2600kcal. In a fairly physical work is burned already 3000kcal!

you train on that day still reflected this with 400-700kcal (for 90 minutes of light or heavy weight training) to book. 2 hours catching balls reportedly consumed 400 kcal - which is obviously set too low. Solo jog one hours consumed 550kcal, there must be two hours Receiver Training (always on the move, in between sprints) with lightly whipped 600kcal> to book.

we take, but at once, we used (low set) 600kcal during sports activities. Since you do not train every day, but perhaps only every 2nd Day, we arrive at an average consumption of calories by training on 300kcal/Tag.

The (approximate) calculation thus makes it clear that the clerk about 3000kcal, workers between 3300 and burns 3500kcal. Calculated as at the beginning, was the kcal Zufuhr jedoch nur knapp über 3000kcal. Somit ergibt sich im Fall des Büroangestellten gerade mal eine ausgeglichene Energiebilanz (kcal Zufuhr = kcal Verbrauch), beim Arbeiter ist sie klar negativ.

Jetzt kann jeder, der glaubt das er schwer zunimmt, mal selber seine Nahrungszufuhr notieren und berechnen, um sie in weiterer Folge dem Verbrauch gegenüberzustellen. Einen kcal Rechner findet man z.B. hier: http://www.fitrechner.de/

Klar gibt es noch einige weitere, gesundheitliche Faktoren warum man entweder schwer oder leicht zunimmt (Schilddrüsen Über/Unterfunktion etc.), in dem Fall sollte man logischerweise einen Arzt aufsuchen und dementsprechende Schritte einleiten! In den meisten Fällen ist aber die Ernährung das Problem- nicht die Genetik oder sonstige Ausreden.

Mit Kraftsport schafft man nur einen Anreiz für den Muskel, um ihn zum wachsen zu bringen. Um im Endeffekt wirklich „gute Masse“ (nicht nur Fett) zuzunehmen, muss man auf eine ausgewogene Ernährung und eine positive Kalorienbilanz achten. Außerdem wichtig: kein Nahrungsergänzungsmittel der Welt gleicht eine schlechte Ernährung aus!

Anm. d. Redaktion: Muskeln brauchen Eiweiss zum wachsen, in etwa 2g/kilo Körpermasse, daher sollte man auch darauf achten genug Eiweiss zu sich zu nehmen, damit der Muskel dem "Wachsreiz" nachkommen kann. Hier ist mehr aber nicht gleich mehr Muskelwachstum, die 2g stellen auch die Obergrenze dar.

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deadlift

Kreuzheben Video

Der folgende Text stammt im Original von Mike Robertson und wurde von Meddl ins deutsche übersetzt. Da er sehr ausführlich die richtige Kreuzhebe technik treats, I need it no other words to lose.

The relevance of Football: course is an excellent exercise deadlift to build strength in the legs and torso area. I personally had this exercise, the early years (before I started with football) constantly in my training schedule. The last two years I have been omitted in this and take care of me on other things (moving core, ...) is concentrated, but they have re-integrated into my current plan. IF you have squats and good exercises for the trunk in the plan, then you can dispense with this exercise -> that is Geschmackssache und kommt auf den Trainingsplan darauf an. Bei einem 2er Split würde ich (bzw. habe ich früher) die Intensität bei beiden Übungen – Kniebeugen und Kreuzheben – wochenweiße gewechselt, v.a. wenn man beide Übungen am gleichen Tag ausführt. Über längere Zeit werdet ihr nämlich draufkommen, dass ihr nicht jede Woche schwer heben und beugen könnt. Entweder ihr streut dann z.B. einmal im Monat eine leichtere Woche (mit regenerativem heben und beugen) ein, oder ihr alterniert die Intensität -> sprich eine Woche schwer heben / leicht beugen und nächste Woche umgekehrt.

Ansonsten gilt das gleiche wie I have written on the last article about the squat -> the power comes from the legs, preventing injuries to his back and fight the stork legs.

Now to the article "Precision Pulling"

Original: http://www.t-nation.com/readTopic.do; id = 459 964

lift or die

If I hear again any personal trainer or fitness enthusiast, "that he practiced no deadlift because he did not want to hurt his back, could my next Article from behind Swedish curtains. I can not stand this crap anymore.

The truth is that lifting bow, like, just hard work. If you want to be no wider and stronger, or want to spend time in the gym pay, then read on, because this article is not for you. can do otherwise, if you're not afraid of a little sweat shed before to improve your strength and physique, then read on and see what "Precision Pulling for you.

Roughly speaking, there is only the Olympic exercises that appeal to more muscle than the deadlift. I love the Oly-lifts, but to be honest, most People did not have the time and the resources to learn and to experience its benefits. Therefore, the deadlift is (or "pull" or "lift", as I will call it in the course) an excellent choice to give you mountains of muscles and make your whole body strong.

short: Unless you lift, you do not train properly.

The 9 best tips for Deadlift:
------------------------------------- -----

are now some statements to lift really heavy. There may be some issues here that I left out the benefit of brevity, but with the can follow these tips and you will bring your lifting to another level.

first ran heels close, weight on the heels
When I visited the USAPL Men's Championship this year, I saw some of the freaky lift the entire nation. One such lifter was Greg Page, a 67.5 he (Gewichtsklasse!), the mad 262.5 kg drew on the competition. He later said that the most important is the lifting, the heels are as close as possible to the pole. I have not really understood until I tried it myself, but it works (especially the sumo lift)

To approach the heels as close as possible to bring it may be necessary to Feet to spin a little further to the outside .. Attempts at this time to bring your heel UNDER the bar. So you make sure that your shins are as close as possible to the rod, so you'll improve your Hebeweg before you even really begin to lift.

Note: the rod drags all the time on the legs along. The further you go away from the legs, the higher are the forces acting on the center of the body, which can subsequently lead to injuries.

second Deep breath, body center "tight" (pronounced tense as the knee bends)

This is actually pretty self-explanatory, but I'll explain it anyway.
if you already do, you need a deep breath and tighten your entire body middle. By that I mean, are you having your belly and your back so tense, as you would like boxed in the stomach. With the "bracing" as we call it you make sure that your whole body is ready to move maximal weight. If you want to know more about it check here ( http://www.t-nation.com/287squat.jsp ) where I also clarifying the issue.

Note: all Movement, go up from to go down to keep the excitement! A big mistake you can make is when you breathe out at the highest point and loses the tension in the body.

third Chin up, chest out
Make sure that whenever you make yourself ready to watch your eyes light up and your chest is stretched out (note: contract the shoulders back and not hang!). This rule is almost always relevant when it comes to strength training, but especially for the deadlift. This helps you not only keep your spine straight, but to move more weight.

I can tell you whether a Powerlifter does not create a try before it ever begins. This is because if he starts with a sunken chest. If this happens, the rod moves forward and your lower back has to work hard in addition to the bar on the right track to hold.
so you will end nearly a make Straight Legged Deadlift. Sliding instead distributed uniformly from the beginning to the chest out and up for the weight on the core muscles, ie, gluteus, hamstrings and back extensors.

4th Hips up.
It may sound strange to some, but to lift one should have the same hips and chest up. I try using this example to explain: it is easier or a half an Ass to the Grass to do squats? In order to understand most of what I mean. The body is biomechanically in a more advantageous position when the hips from the moment they are above. As this does not make squat backwards, but try to lift heavy weights, right?

5th Do not sit down
studies have shown that the stretch reflex after 4 seconds is no longer available. Some lifters are to begin to several seconds in the start position before at all. Big mistake!

You lose not only the stretch reflex, but can also keep any air if you're in the depths. Try it yourself: Take a deep breath, and take part in a few seconds, the start position. For some reason, it is difficult intra-abdominal pressure and intra-thoracic pressure to be maintained. If you do this, not only stability is thereby lost, but also power.

Note: The starting point is the following rod in the shins, upright posture (slightly arched back, so they can go as normal and is not a boss!). Then you go down until the rod engages with the hands, upper body (chest out, shoulders pulled back together and not be hanged, lightweight hollow back) is still just not yet unnecessarily deep go down with the butt.

6th Explode from the center.
I have read tons of articles on the deadlift. Some recommend the train with your legs to initiate, and thereby to ram into the ground, while others suggest the upper back and neck start. To be honest, both are right and that's why I think of both when I lift.

Imagine deadlift before an explosion from your body center. As soon as I "tight" I'm thinking "three, two, one" like a rocket launch, because at the same time I rammed my heels into the ground (which ensures that I am using my Glutes and hamstrings) and also with my will pull the neck and upper back to the rear (the bar close to your body helps to keep). If you take out

only one of those ideas you lose the benefits of the other. If one takes for example, only the upper back and traps, you tend to involve the legs correctly. If however you just rammed his legs into the ground does one often not the rod as close as desired on the body to perform as one might like to.

NB. Has lifted up to the bar at knee height, most of the work comes from the legs, the rod passing through the knee, twist your upper body, also with.

7. Drag FAST:
I was writing the great because it really is very important. If you try to lift heavy weights, why the hell should we try to do it slowly?
It makes absolutely no sense, but I keep seeing people "hochzuwuchten" trying hard Deadlifts piece by piece. It does not work.

This is in conjunction with the previous point: it should explode from the center of the rod and try to move as quickly as possible. Deadlift may not always look fast (especially because it has no stretch reflex or eccentric phase), but you should try it and do it as quickly as possible.

8.Kämpfe:
This is another point that I can not emphasize enough, but it comes at some point to fight. If you do not know what it means to fight, then you have never been moved serious weight. We talk about the moment when you feel that you no longer creates it, but then keep going up and fights the Weiderholung. 'It does not only stronger, but inspires confidence when you win the fight against the iron.

I do not mean that one should go in each set to the failure, but there are times when you lift really heavy, the speed decreases the bar further and further, one comes from the cycle and the one with the rod Fight.

It's up to you, but pull out the people that these heavy reps are the ones who are at the end at the widest point and move the huge weights.

9th Bring the right attitude:
The last and maybe most important part for lifting's is the setting.
are certainly some people genetically blessed with more weights than others to draw, but much depends on the setting of lift.

If you're a powerlifter you know the process: you make 3 maximum squats, three maximal tests on the bench and only then to get to the Deadlift. It is probably the heaviest lift and he makes at the end of the race if one is physically and mentally at the end. If you do not "just do not despair" attitude has to be struck not only by the competitors, but also on the weights.

Every time you have to be aggressive to stand out. If you've read over my objection at the beginning: the deadlift is damn hard. Those who are aggressive and confident and have a warrior mentality will always be successful, whether it is a new personal best in the gym or on the platform.

The Perfect Pull

Now that we have clarified all the points when it comes to lifting, let zusammentragen was zu einem wirklichen Kunstwerk wird: Gewichte, die die Stange durchbiegen mit absolut perfekter Technik zu heben.

Bevor du überhaupt an die Stange herantrittst mache dich mental und körperlich bereit loszulegen. Benutze Motivations-Techniken, wenn es angemessen ist. Wenn man im Gym trainiert würde ich darauf verzichten mein Nervensystem zu sehr zu strapazieren, da das viel Energie verbraucht. Wenn du aber eine persönliche Bestleistung anstrebst, dann wird das sicher deine Erregung verstärken und dich auf wirklich schweres Eisen vorbereiten. Geh auch auf jeden Fall alle Punkte was Technik angeht, auf die du dich speziell konzentrieren musst, durch.

Wenn du dann an die Stange herantrittst, versuche deine Fersen so nah wie möglich an und unter die Stange zu schieben. Wenn du das geschafft hast, denk daran deine Fersen in den Boden zu schrauben; Dies wird dir eine stabile Basis geben, von er du heben kannst. Deine Schienbeine sollten nah sein oder die Stange leicht berühren.

Packe jetzt die Stange mit einer bequemen Griffweite und quetsche sie so fest es geht mit deinen Händen während du deine Arme versteifst. Manche Leute nehmen einen Atemzug bevor sie überhaupt runter gehen, aber das funktioniert nicht immer, weil sie den Atem zu lange anhalten bevor sie überhaupt richtig bereit stehen.

Sobald deine Beine stabil stehen hast musst du deinen Oberkörper bereitmachen. Die Arme sollten steif sein und während You are about to make you ready do you take a big breath and do your whole body center "tight". From this point you are looking for your perfect position where your hips are high, but at the same time stretching out your chest and your lower back slightly arched back is. You may have to fight for the position, but it will be worth the effort. If you do not, then either your chest or be invaded, you can not fully use your legs, or your hip is too low and you make more of a squat hochzubekommen the weight. Once you have found this point you are set up and ready to lift.

Again, you have an explosion imagine from your center. You should at the same time ramming your heels through the ground during the same time as you draw your upper back to the rear. This will ensure both that you are at your lower extremities to their full potential exploits, but also along the bar close to your body lead. Hold the rod firmly and do not forget to pull on and on. The rod could be slow or perhaps even for a second coming to a halt, but no one has claimed that it would be easy. Drawing on and on and curl knees hips and shoulders at the same time, and celebrate what just happened: Precision lifting!

Conclusion

Lift is a full body exercise that pack up full of muscles and your total will increase by pounds. Be has no normal Pumper, the fear of deadlift, just because your buddy told what he would have gotten there on his back, what of it.

Think also always remember that the people who get hurt are the ever whose egos are bigger than their physique.

In the words of the infamous Louie Simmons: "Most of the exercises that are really absolutely sure, unfortunately, are completely useless!"

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The squat, your friend and helper. by Tom H.

In the coming days / weeks, I imagine euch drei der wichtigsten Übungen – Kniebeugen, Bankdrücken und Kreuzheben – etwas näher vor. Umsetzen, div. Coreübungen oder Isolationsübungen erfüllen zwar auch eine wichtige Funktion, jedoch muss zuerst die Basis stimmen. Ein Athlet, der es (noch) nicht schafft sein eigenes Körpergewicht mehrfach sauber(!) zu beugen, sollte noch keine Gedanken an das technisch relativ schwierige Umsetzen verschwenden.

Die Kniebeuge ist aus mehreren Gründen für einen Footballspieler unverzichtlich, vor allem für Offense- und Defenseliner. Schon mal ein Auto geschoben? Welche Körperpartie verrichtet den Hauptteil work: the upper or lower body? After the point is clarified (hopefully), there is a second aspect comes to the injury-prevention. The squat is not just an exercise for the thighs, but also for rear-fuselage and a strong body is essential for a healthy back. If you give a longer "Football Career" anpeilt, there is no alternative to regular weight training. The third reason is purely aesthetic bodybuilder torso and stork legs do not match. Maximum at Baywatch.

The following tips are important issues that need to be considered for squats! If someone known to occur, there is here an excerpt from an article by Dave Tate (info's about him you can google), the translation of bipolar, former K3K'ler.

http://www.youtube.com/TomHo68 # play/user/9B01261357546D33/2/FQAKiF_DM_0

http://www.youtube.com/watch? v = WDa34zWwMgA

# 1: Broad Stand!

If you have bent so far with a close state, then alternate to a broad standard, if you believe you lean close already with a wide stance, then move your feet a bit further out. If you bend a broader level you have better leverage for the crook. The distance between the knees and hips is simply greater in close state, also longer - resulting in a more difficult bend.

Do you use a broad level you shorten the path and you also increase the load on the glutes, hamstrings and lower back. These are the large muscles move weights! During flexion, the toes pointing forward or be inclined slightly. That's a hell of muscle tension generated in the hips and the gluteus - you'll have trouble with the downward movement. But precisely this tension creates a crazy drag with which you can then explode from the bottom of position. This is the basis for the bar to give speed.

Note: The state should be at least slightly wider than shoulder width! Is the state too narrow, the lower back "upset" at the deepest point, which go up in a messy technique and a very heavy burden on spine and knees out.

# 2: tension in the back!

you have the necessary power to develop your lower back straight can be. The back must remain straight the whole movement (in the article is even talk of an "arch" = bridge). In the moment you "soft in the back" will, the bar will begin to drift forward and thus out of the natural movement. If the bar moves once over the toes you will lose your footing and you will find at the end of the floor again. The bar must remain close to the hips and getting away from the toes!

You also need to always push your shoulder blades together and your elbows should face forward. This is necessary to maintain the necessary tension in the upper back - so it stays in the correct position. Remember - the whole movement by the shortest distance between two points a straight line, therefore the weight always be in the correct position!

If you have the elbow to the back (towards back) press, the bar itself is again moving forward again and you will find yourself on the ground - this time with grazed the back.

# 3: Press the knees out!

Do you remember the wide level? You have to make sure that you hit your knees the whole movement by the outside - also you should shift the weight slightly on the Außenfuß. The excitement is replaced in the hips. Specifically recommended for: Converse Chuck Taylor All Stars!

Note: shift weight to the Außenfuß -> the heels throughout the movement to the ground! Is that not the case, the knee walk forward -> the knees should at any point on the squat stand on tiptoe!

# 4: Push your head against the bar!

This does not mean that you have to look up. You should gerade nach vorne sehen und deinen Kopf in deinen Trapezius drücken. Dein Körper folgt immer deinem Kopf – deshalb solltest du darauf achten, dass sich der Kopf nach hinten (!) in die Hantel bewegt. Übrigens: auch bei einem „Steher“ sollte die erste Reaktion folgende sein: Kopf nach hinten in die Hantel drücken!

Anm.: bzw. mit den Augen nach oben sehen.

# 5: Die Hüften bewegen sich vor den Knien! (in der Abwärtsbewegung)

Wenn sich die Knie als erstes bewegen, dann ist der Bewegungsablauf eine ganz gerader nach unten. Wir vorher besprochen, muss die Spannung in den Gluteus, den Hüften und den Beinbizepsen liegen. Diese Muskeln bewegen große Gewichte – nicht die Quadrizepse!

Denk darüber nach: Warum kann ein Athlet der leicht 200 kg olympisch beugt nicht auch 330 kg beugen? Ein Powerlifter, der leicht 330 beugt kann auch leicht 200 kg olympisch beugen. Das ist deswegen, weil ein olympischer Athlet nicht den Rücken, nicht die Gluteus oder die nötigen Beinbizepse hat um 330 kg kontrollieren zu können. Auf deutsch: Quadrizepse sind nicht so wichtig für schweres Beugen!

# 6: Box-Beugen!

Es gibt viele Vorteile der Box-Beuge. Erstens: du kannst dich noch extremer as you could do it without having to reset. This is the rear leg muscles even more extreme claims. Second, you'll always know how deep you go down. It is recommended to choose as a standard a box which is about 3 cm below parallel high. Third, breaking box-Bend subdivision in eccentric and concentric movement - this is the best way to build speed and explosiveness. Fourth, the box is ideal to learn the proper technique. You should learn to be their right to "back", "the curve" to share.

Note: do not click the box and "resting" never lose the tension in the trunk! Not even the upper body lean back (as it is usual when one sits on a chair), and kept the angle -> as you go down to the bend, so you go high!

# 7: Learn to use your belly!

You have to really learn to suck air into your belly. Inhale as much as possible in your stomach then spun in your abdominal muscles and push them to the outside (against the belt, if you use one). If your shoulder blades move when you hit the inhaled air is not in the stomach but in the chest - pay attention!

This technique gives you more power in the central region - also increases the chest and you have a broader basis.

Note: A belt should only serious attempt in the range of 1-3 repetitions (or about 90% of the maximum weight - otherwise> is on each! ) use. The reason is that the belt is supported, on the other hand, the work takes away from the trunk area -> which in extreme cases has the result that just "wither away" these muscles (especially in comparison to the rest of the body) and back pain hervorrufen.