Increase Your Sprinting Speed With These Resistance Band Drills

 

 

 

Are you a speed athlete looking for more drills to incorporate in training either before or after to strengthen your sprinting mechanics and reduce injury? These are four resistance band exercises to add to you routine to become a stronger sprinter. I use these drills personally for warm up before a short sprinting day. 
  1. Banded Excellerated Strike Step 
Prevent extension in knee forward and when you strike back. Helps strengthen the muscles and tendons around the knee joint. Make sure that your foot isn’t coming out forward put locked in place and strike back in the ground for a horizontal force in the forward direction you want to go. Think about when you drive out of the start and your first foot comes out at the perfect distance and angle to drive you forward lower and not pop up.
  1. Top Speed Strike Step
2A. In an upright position one knee up, arms in sprinting stride formation. Starting in the A position with the band around the ankle you are going to strike down. The light resistance will focus on striking down and back with sharp arm movement. 
2B. If you want to advance this drill you can use two bands. The band will push you up and the lighter band will pull you down. This will create over speed because the band is pulling you up.
  1. Banded Hip Flexion
Standing in an upright position, arms in sprinter stride position. One foot slightly behind the other, drive that foot upward toe flexed. Notice that when I drive my foot up, I am not letting it swing out forward. You want to minimize activation of the quad and focus on activating the psoas and hip flexor muscles. 
                                                                                                                                     
      
    4. Anti-Rotation Exercise
Band either on inside or outside of you leg. You are going to be doing an A-March. Helps by developing isometric strength through a dynamic range of motion. Working a lot of stabilization muscles and core muscles for when you sprint.

 

 

 

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How To Train Like An Athlete

I have been around the block when it comes to athletics. I have been on several different teams for sports. I have put in the time and done the research for what it takes to be an elite level athlete. That is why when I get asked “What does it take to be an athlete?”, I get to speak from personal experience. 

As an athlete the goal is always to improve performance. And while genetics plays a big role in an individual's physiological ceiling, lifestyle choices, commitments, economic and social limits, desire and even luck prevent many athletes from achieving their full potential.

This is why I decided to share a few things that you can do to become more like an athlete.

Keep a Training Log

I made this mistake on day one. When I first started training I didn’t keep a log of my training. Ultimately I never saw progress because I didn’t know what numbers I was trying to chase. I saw others doing it but thought there wasn’t time to mess around with that. I was wrong.

Training logs reveal a lot. If you hope to make improvements and have meaningful communication with a coach, you should keep a detailed training log. Clear, accurate information, including short journal style entries are crucial.  

"And how did you feel about that?" is one of my favorite questions to ask, and while it seems silly to even record that, the answers are, in fact, very helpful for training purposes. Try this for yourself and you will see a difference.

Read & Absorb

Seeking guidance and information is a key element to any improvements we make in our sport. There is so much information on the internet. Be wise to what you read and make sure you get all the information on a topic before investing your time. Absorb different source of a topic to make sure you understand it fully. A true athlete will research tons about their sport, specific training, nutrition requirements and find out what works best for them.

I've always been baffled by the actions of otherwise intelligent, educated people who get caught up in the local scene, what seems like a popular trend right now may not be safe or even work for you.

Maintain Discipline

Nothing comes easy without hard work. With that being said, this hard work comes with sacrifices. You may have to miss event or skip out on pizza day just to see better results. I am not saying you have to. I am saying you should WANT to. Your why should outweigh your need to slack off.

Stay woke. Literally be mindful to what you want to achieve and have some discipline to get there. We only have one life and I cannot say it more clearly

Find Balance

When I was done University level sports I realized something. I had spent all my time training for my sport and never found balance. I had no idea what to do post graduation. This did eventually change but I was still lost. And this is why I share my story so that others find balance and not get so burnt out from athletics.

For continued, long term athletic progress, life balance is fundamental. From the moment you stand up and declare your intention to become an athlete, you need to learn life balance. If you manage to juggle commitments, obligations, work, play and sport well, your road to athleticism will be cake. I had to learn this through trial and error. That is why I pass this knowledge onto you. Make a plan of action and look to the future. Where will you be after athletics. How can you turn your passion into a career. 

When I look back on my athletic journey I have learned a lot. I fee it happened to teach me life lessons. Who I am is based off of what I have endured through athletics. And you know what... I wouldn't change one thing about it.

 

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LIST OF FREE BIRTHDAY GIVEAWAYS IN REGINA

Looking for a list of FREE things to get that places giveaway for your birthday in Regina, SK? Watch this video to see the full Vlog plus here is the list!

1. FREE Breakfast Grand Slam - Denny's

2. FREE Juice Smoothie - Booster Juice

3. FREE Half Nachos - Canadian Brew House

4. FREE Poutine & Ice Cream - Coney Island

5. FREE Tea of Choice - David's Tea

6. FREE Makeup Gift - Sephora

7. FREE Drink - Starbucks

8. FREE Samples - GNC

9. FREE Burger - Harvey's

10. FREE Beer - Malty National

11. FREE Ice Cream Cone - Dessart

HAVE FUN!!!!

 

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Stop Getting Distracted By Things That Have Nothing To Do With Your Goal

This is about to get real...

I often get the comment from others, "You know exactly where you want to go with life". And you know what, YOU'RE RIGHT I DO!

Trust me, I wasn't always like this. Through trial and error I found my goals come to fruition when I had a solid idea of how to get there and less distractions.

In order for goals to be achieved you must have a road map that will get you there. It doesn’t matter how long the map is as long as you take steps everyday towards that goal is what makes it happen.

I hear complaints like “I want to start something but all my time is spent with my significant other and what THEY want to do.” “I’m tired after work so I don’t go to the gym and watch Netflix instead.” “I wanted work on my goals last weekend but I got scrolling on social media for 5 hours.” “I would like to start something new but I’m scared what people will think.”

Personally, I found I was adding too many activities in my day to day that distracted me from the big picture. I said 'yes' to a lot of project and people when I should of said "I don't have time". I was spreading myself thin. When I was done with all the things I committed to in the day I was exhausted and naturally had no energy to work on my goals. 

So, how did I get over this?

This is why I adopted the philosophy of 'Take on Less'. Have a main focus of what you need to accomplish and work towards it. If something comes up that might distract you from success think about how it would help you towards your goals. If nothing comes to mind then know you're worth not taking on that extra project at this time because you have a goal to achieve. 

My biggest problem is that I want to do everything. And I mean EVERYTHING. So much so that I am hurting areas in my life that need more attention because I am stretched so thin. I found myself broken. This is when I discovered the power of less is more. Its about quality over quantity. 

Solution. Write down 3 main things to focus on in life. Mine at the moment are, working on my book, training for olympic lifting nationals, and interview more people to practice my interviewing skills for broadcasting. That is it. Just focusing on these things everyday will help me leap towards my goals. 

Distractions are everywhere. You choose everyday to give into them or to make a sacrifice for your goal. I see too many people getting distracted. It’s time to reach your goals, make a promise to yourself that you will strive for greatness this year. I’m always here to back you up!

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Pre & Post Workout Nutrition

As an athlete I get this question all the time,

"What should I eat before and after a workout?"⠀

If you are asking then you already care enough to take control of your healthy eating and turn it up to see more gains in the gym. What I would say to anyone that asks, it really depends on the athlete and the specific activity. With that being said there are some common truths that apply for pre- and post-workout nutrition all around. ⠀

Carbohydrates are fuel for your muscles. And, the harder you work the more carbs you need. This is the truth. SO if there was ever a time to eat carbs its pre - and post-workout.⠀

Fuel your body about 1 to 3 hours pre-workout with some carbs and proteins. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day.⠀

Here are some suggestions for pre-workout fuel:⠀

-A peanut butter and banana or PBJ sandwich⠀

-Greek yogurt with berries⠀

-Oatmeal with low-fat milk and fruit⠀

-Apple and peanut or almond butter⠀

-Handful of nuts and raisins ⠀

Carbs are the fuel. Protein is what rebuilds and repairs, but also "primes the pump" to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.⠀

Here is some post workout nutrition:⠀

ASAP post workout, get carbs and protein immediately into your body. This replenishes the glycogen they just lost through training and helps your tired muscles rebuild and repair with the available protein and amino acids. Try to eat within 15 minutes of completing an intense workout.⠀

Post-workout meals include:⠀

-Post-workout recovery smoothie⠀

-Low-fat chocolate milk⠀

-Turkey on a whole-grain wrap with veggies⠀

-Yogurt with berries⠀

Pretend your body is a sports car and you need premium fuel to make it run. ⠀

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