Wednesday, April 29, 2015

Anatomy of a Beast - Analyzing the bodies & minds of the world's best MMA fighters

"It's not the size of the dog in the fight, it's the size of the fight in the dog." - Mark Twain

I would argue that not all minds are equal in professional sport. Not every athlete in the upper echelon of their craft believes that they are the best at what they do. And at some point, doubt creeps in to the mind of every champion. Whether just a flash, or for weeks on end, no mind is an island and no ego impenetrable...except for fighters.

Recent news in the arena of Mixed Martial Arts (MMA) has been focused on Women's Bantamweight Champion, Ronda Rousey, after her 14 second dismantling of the latest fodder to step in the ring with her. Following the fight, discussion swayed to how Rousey felt she would do competing against men in her weight class, to which she replied, "I would have to say if you're just talking about what's in the realm of possibility of what's possible of who I could beat, well I could beat 100 percent of them." This response raised some eyebrows, and ridiculously, drew the ire of some of the more insecure carriers of the "Y" chromosome. But the reality is, in a fighting sport of any kind, if you don't believe you are the best at what you do, you've already lost.

Anderson Silva, before he broke his tibia, was widely regarded as the best fighter, pound for pound, in Mixed Martial Arts. Silva, while outwardly more humble than some of his counterparts, carries an air of superiority and an unflappable confidence. Accepting the vocal bravado of pre-fight interviews as fact; that every fighter believes they are the best at what they do, let's examine the bodies of Rousey and Silva, and the moethods that makes them the GOATs that they have become today.
"Rowdy"Ronda Rousey
5'7     135 lbs
Reach: 68"
Style: Judo, Boxing
Anderson "The Spider" Silva
6'2     185 lbs
Reach: 77.5"
Style: Boxing, Muay Thai, Brazilian
Jiu-jitsue, wrestling, judo, taekwando,
Capoeira
 

























Rowdy Ronda's Body
Rousey is a mesomorph with wide shoulders, powerful arms, and dense muscle bellies. She is 67" tall and has a 68" reach. Her arms are long, but not abnormally so (like Jon Jones). While her opponents enter fights at roughly the same measurements, it is clear that she overwhelms them with not only her skills, but her superior strength.

Spider Silva's Body
At 6'2, 185 lbs, Silva is a meso-endomorph. He has long limbs and lean muscle. A height of 74" and a reach of 77.5" gives him a significant advantage to strike at distance. Because he is so diverse in his attack, and uses his length extremely well, Anderson Silva is widely regarded is one of the best, if not THE best pound for pound fighter of all time.

The Skinny
For their respective weight-classes, both Rousey and Silva's height and reach are pretty average. Their spirit and confidence is indomitable, but most fighter's have these same traits...so what makes them so good? It's the size of the fight in the dog...or rather, the ability of the dog to recognize their strengths and to make their opponents fight their fight. Rousey has not lost in the UFC, and 9 of her 11 wins are by Arm-bar submission. You think she has a plan going in to her fights? You bet she does, and part of that plan is centred on how to get her opponent onto the ground, and in a position where she can apply that arm-bar. Silva finishes fights, often by knockout. Out of his 40 fights, he has 34 wins, 20 by knockout and only 6 by submission. Silva is known for his Muay Thai style which harnesses the power of knees, kicks and elbows. He strikes at a distance but finishes in close. While Silva has submission skills, he prefers to keep the fight on its feet.

The Anatomy of a Beast
So with two of the top fighters in the world weighing in with average bodies, and adopting the typical fighter mentality of "unbeatable", it would appear that a true beast is someone who can make others play in to their strengths. You wouldn't fight a snake in the grass or a shark in the water, just like you shouldn't fight Rousey on the ground or Silva in the clinch. If you want to be a beast in every day life, bring the "fight" in on your terms...where is your advantage?

@BrendanRolfe

Image credits
[1]http://cdn2.hubspot.net/hub/405149/file-2323911186-png/Ronda-Rousey_241883_right70-3.png?t=1429706674717
[2]http://media.ufc.tv/generated_images_sorted/Fighter/Anderson-Silva/Anderson-Silva_753_LeftFullBodyImage.png

Tuesday, April 28, 2015

Jump higher, move quicker - Beach Volleyball Performance Enhancement


Everybody wishes it was bigger.

And when it's time to use it, and it's smaller than everybody else's on the beach, it is most definitely a cause for embarrassment. In fact, it can be such a source of anxiety that it creates a psychological complex, inhibiting potential for future performance.

Your vertical is small, and ignoring that fact won't make the problem go away.

Your lack of ability to get it up and out of the sand may come down to one of, or a combination of the following 3 reasons:
  1. Lack of power
  2. Joint instability
  3. Mechanical sequencing issues
Power Outage
While a greater strength-base offers potential for increased power output, you don't need to be able to deadlift a car to have a 40 inch leap; strength does not directly equate to power. My definition of strength and power (which is admittedly controversial) are as follows: strength is your ability to move objects around your body, and often includes added resistance incumbencies; power is that rate at which you can move your body through space, and the force per interval that your muscles generate. Rather than focusing on how much weight you can move through a power exercise, focus on the speed and efficiency with which you can move the weight. The greatest determinant in power output is muscle-contraction speed, and you would be wise to dedicate half of your power-based workouts to improving your rate of contraction.

Here are 2 exercises to include in your workout program that contribute to an accelerated muscle contraction rate and will almost certainly contribute to more speed in the sand and a higher vertical leap:

1. Knee Jump to Tuck Jumps


2. Resistance Band Hip Flexor & Shoulder Drivers


*You should never perform power exercises to fatigue if you are trying to build power. Once your rate of contraction slows, you are effectively de-training yourself!

Jellyfish Joints
You may have carefully periodized your workout routine over the year, tapering down from 15 reps, to 6, building from endurance to strength, and you have started you power phase...but you aren't jumping any higher...what gives? The problem may be that you neglected to strengthen the muscles that are in charge of joint stability. Your vertical is a product of a transfer of kinetic energy, from your feet through your neck, and is a direct measurement of the downward force you apply to the ground. Accepting the laws of physics, the ground exerts the force back on to your body, which propels you off the ground. Before this force can reach its maximum effect, it must pass through your ankle joints, knee joints, hip joints, and spinal column. Any force that is displaced laterally (anything that is not vertically linear) is wasted potential. In beach volleyball, the sand already creates instability, the last thing you need is to contribute to that instability with weak joints.

Add these 2 exercises to increase hip stability and knee stability:

1. Thera-band Hip Matrix, Forwards/Reverse


2. Lateral/Medial Resistance Band Lunge (front knee)


I Before E, Except at Your Knee
The last reason your vertical is impotent and your first step to dig a line shot is flaccid, is because your mechanics are horrendous. Ok, perhaps "horrendous" is a little aggressive, but improper muscle sequencing not only saps you of power, but actually contributes to chronic injuries like Patellofemoral Pain Syndrom (PFPS, aka. Jumper's Knee). To break it down to its most basic level, PFPS can be the result, in part, of the Vastus Lateralis (outer quad muscle) firing before the Vastus Medialis (inner quad muscle). Proper muscle sequencing, when jumping, is supposed to be medialis first, lateralis second. In addition, some of our strongest muscles, are our laziest. Our Gluteus Maximus (butt muscle) has the potential for great strength and power, but it is extremely lazy if we allow it to be, and it does not like to work when our Quadriceps are capable of taking the load.

Here are 2 extremely easy to do exercises, that will help create proper muscle sequencing within your body:

1. Vastus Medialis Obliques (VMO) activation


2. Gluteal firing sequence (independent of quads)


If you are a few weeks deep in to your power training or don't even do power training, are 3 months out of season or are mid season, you can add these 6 exercises in to any program to enhance your results. In addition to boosting your power and increasing your speed, agility, and vertical jump, they can help keep you from injury and will contribute to better all around body function. Don't find yourself on the beach this summer suffering from leap-ness envy, start these exercises today and watch your confidence grow!

@BrendanRolfe

Image/Video Credits
[1]http://sportfoto.ca/

Tuesday, April 21, 2015

Fit Shaming: We are human too

We're here, we drink light beer, get used to it...

Fit shaming is running rampant in today's society, and I, for one, will not stand for it! I'll squat for it, I'll crunch for it, and I will definitely curl for it, but I will be a monkey's uncle if I will endure one more sideways glance when the waitress brings me my garden salad with calorie-wise vinaigrette on the side.

Pizza-lunch Fridays at work? NO! I have a tupperwear container two-fifths full of quinoa, boiled Tilapia, and steamed broccoli for lunch today, thank you very much. And you can save your snickers and sneers for the sneaky, salty, snow-snakes that don't realize they just exceeded their daily macros and it isn't even 3pm!!

Casual beer? More like a casual anxiety attack. Not only am I drinking 150 empty calories (67 if I can order it quietly enough and they bring it in an unmarked container), but the carbonation is leaching precious calcium from my bones...I can feel my bone-density rating decreasing just thinking about a sunny day on a noisy patio...I'll have an ice-water please. No, I don't wear a skirt, and carrying a purse would have nothing to do with my beverage choices.

Desserts. Do I like them? No. Would I like them if you told me they were made with all-natural, organic ingredients and scientifically formulated whey isolate protein? Doesn't matter, I can't ever enjoy a mouthful because you won't stop watching me eat it and making "jokes" about how it will go straight to my hips. You're damn right it will go to my hips...and my nips and my lips. And I can't have that. You either have friends or you have abs...I chose abs.

What's that? You hate the gym? Guess what?!? I ALSO hate the gym! But do you know what I hate more? Heart disease, high blood pressure, and diabetes...oh hell, and let's be honest, beer bellies, love handles, and saggy [insert body part here]. Yes, I just got back from a workout, but you already knew that, and if you didn't, the fluorescent runners, tank-top and water bottle probably should have given it away, but thanks for commenting.

Fitness is an addiction, but we're not hurting anyone. You wouldn't make fun of a crack-addict for smoking, you wouldn't make fun of an alcoholic for drinking, so why is it ok for you to roll your eyes when I am peeling the skin off of my crispy chicken tenders, sans dipping sauce (that I only ordered because the only other option at this stupid "restaurant" was hamburgers...thanks...)?

So to all my fit brothers and sisters out there who have been victims of fit shaming, I say to you, stay strong, stay fit, stay classy, and just know that you ARE a good person, inside AND out.

@BrendanRolfe

PS. This was actually going to start out as a serious article...oh well...

Image Credit
http://georgespellwin.efblogs.com/files/2013/03/bodybuilding-meal.jpg

Fitness ain't what it used to be: Social media madness?


#GymSelfie

Remember the days when the only way people knew you were in to fitness was when you actually got fitter...or showed up places in a Gold's Gym tank top and parachute pants? Gone are the days of the world wondering what your butt looks like after #LegsDay or how much chicken is in a #PlateOfGains. Some say that Instagram and Twitter have taken the intrinsically rewarding soul of fitness, clean and jerked it high overhead, and dropped it to the floor with a deafening thud of look-at-me-ness.

But was a self-pat on the back really that great? Was nothing more than a check mark beside your last set to commemorate a workout well done that satisfying? Do you know what's wrong with 146 likes of an ab shot with your underwear so dangerously low that it's almost pornographic (#FitnessPorn)? Nothing... if posting these pictures or following these posters is what motivates you be the fittest and healthiest version of you that you can be, then there is nothing wrong with it.

What is wrong, is shaming people for it. I believe that any kind of shaming is wrong: fat shaming, fit shaming, race, height, sexual orientation, religious belief, etc. Find inspiration in everything and be inspirational to other people. In a time where our knowledge base, the nutrition, medication, and opportunities that are available to us are at an all-time high, our struggle with health is inconceivably off the charts. Anything that brings health, wellness, and fitness to the forefront of pop-culture is a good thing.

The Biggest Loser has been monumental in bringing the obesity epidemic to mainstream conversation. Yes, the methodology and psychology of the show is questionable, but if nothing else, it is showing John and Jen couch-potatoe how to workout, and that they can workout, and giving good tips on nutrition. The explosion of community-minded brands like Livestrong, Lululemon, and Nike are based on the fitness and health lifestyle. Yes, they are trying to sell you something, but they are also selling you a lifestyle, and if you buy in to that lifestyle, instead of just buying the clothing, your life will be better for it. And social media is a good thing for fitness. Yes, there are some egotistical reasons for posting #ProgressPics. We all want kudos for a job well-done and some of us are less shy about putting ourselves in the public eye to get what we need.

The soul of fitness is stronger than ever. Like anything in life, the industry must evolve or die. The evolution to a more public movement can only be good for future generations. Role models are no longer un-reachable stars on a stage or field, they are people. They are people with twitter accounts who do real things, eat real food, and can be interacted with, simply by hitting "like". The heart of fitness will always be forged in the iron of gyms, but the soul of fitness lies within social media, and it is now available for the whole #fitfam to enjoy.

@BrendanRolfe

How to read food labels for healthier living

 
http://www.hungryforchange.tv/images/sugar_detective.jpg

Riboflavin, cholesterol, krypton...ok, the last one is Superman's home planet, but the first two are items that show up on your food labels and may be intimidating enough to scare you form enquiring what is in the food you are buying.

Food manufacturers are required, by law, to display labels disclosing the quantities of macro and micro nutrients available in a serving of their product, which is good. But it is only good in the way that hieroglyphics are good for Indiana Jones. If you aren't trained at reading these labels, they may as well be giant eyes and stick figures with wolf heads. There is a lot of information on the label of a food container, but you don't have all day to pull out your abacus and calculate the percentage of your daily recommended intake of sodium a product consumes. Instead, it is better keep label reading simple.

Don't be fooled
The first thing you should know is what NOT to look for. With a recent health push in the grocery and food production industry, words like All Natural, Gluten free, Fat free, Sugar free, etc, are appearing on packages everywhere. Firstly, I know my potatoe is soy and gluten free, you don't need to throw a label on it telling me so. Second, Natural doesn't mean healthy. Companies are playing off of a new "Organic" movement that is gaining momentum in the western world (we are far behind Europe in this regard, by the way), and trying to insinuate that their product is wholesome. Don't buy it for a second. When label-reading, it is best to keep things simple (KISS sucka). When I label shop, I look at 5 categories: Trans fat, Sodium, Sugar, Fibre and Protein. That's right, I don't give a flying Fig about carbs!
 
http://www.labrada.com/blog/wp-content/uploads/2013/06/Nutrition-Label.jpg


Trans fat
You'll notice I didn't just say "Total Fat". That's because total fat is not the enemy. As I'm sure you have heard, a certain level of fats are good, and certain fats are even required. But Trans Fat is not required and does not occur frequently in natural (un-processed foods). Most trans fat is created through the hydrogenation process and consumption of this type of fat is directly linked to heart disease. Egg yolks have received a bad reputation over the years because they are high in cholesterol, but the fact is that eating cholesterol from natural sources is not really a big deal, however Trans Fat is directly responsible for raising cholesterol production in the body to dangerous levels, ultimately causing plaque build up in your arteries. Avoid foods that contain Trains Fat, there is simply no reason to eat it.

Sodium
Sodium is the culprit for a lot of health issues in today's eat on the go world. The thing about sodium is that our body loves the taste of it. It gives us an instant blood pressure spike (contributing to elevated levels, over time), and can lead to kidney stones and kidney failure. Sodium isn't all bad though, in tandem with potassium, it is a necessary electrolyte that facilitates innervation of our muscles, and contributes to enhanced recovery time in athletes. The issue is that the general population consumes way too much sodium. For instance, the average person should not consume sports drinks, like Gatorade. Processed, manufactured, and "fast" foods are packed with sodium because it helps enhance shelf life and taste. To give you an idea, the maximal daily recommended intake of sodium is around 2300mg; a double cheeseburger from McDonalds has 1090mg of sodium alone, and Kraft dinner has 561mg of sodium per 70g serving size (roughly the size of half a bagel). When selecting an item, try to choose a product with single digit percentages of daily value, per serving (<300mg). 

Sugar
Sugar is the main culprit for people becoming addicted to food and is why we struggle with obesity on such a massive scale. It is in all foods and is unavoidable. Don't be fooled though, there is a big difference between the sugars you eat in a red pepper, and the silky white sugar you sprinkled on your Sugar Frosted Crisps (I didn't get name brand cereal as a child). Studies have actually shown that consuming table sugar (usually made of beets or cane) lights up the same area of the brain in obese people as heroin does for addicts[1]. For the record, sugar is a carbohydrate (simple carb) and provides instant energy, however, if we consume too much sugar (levels that exceed our activity level) our body stores it as fat. When purchasing food products, look for grams (g) of sugar in single digits, per serving. Any higher and you are just eating junk-food.

Fibre
Poo. And hunger. Poo and hunger is why you should look carefully at the amount of fibre in your food. Fibre is divided in to two types, soluble and insoluble. Soluble fibre contains a low 4 calories per gram. A diet high in fibre cleans out your clock, so to speak, and contributes to good colon health. Insoluble fibre, by definition, cannot be metabolized by the human digestive system, and is therefore pooped out, with the body consuming a whopping 0 calories. The reason fibre is so critical to those looking to lose weight, is that while it is a consumable food, and thus contributes to feelings of satiety (fullness), it is low in, or absent of, calories. Foods with 2g or more of fibre should be targeted, though it is difficult/impossible to get your daily quota in one sitting. That is why you should aim to have a significant source of fibre in every snack and meal. Poo and hunger.

Protein  
Protein is the darling of pop culture weight-loss and receives all of the acclaim that it could possibly need. My contribution will be thusly, while protein is great for muscle repair and contributing to feelings of fullness, an excess of consumed protein will turn to fat. An average person does not need to consume more than 0.6g of protein per kilogram (kg) of body weight. If you are crazy active, work out 6 days per week and play in sport leagues, maybe (maybe) you need 1g per kg. Those who work out hard, and are looking to gain muscle, as well as elite level athletes, may want to consume 1.2-1.4g/kg. Beyond that, it is overkill, and you aren't doing your kidneys, bone density, or hydration levels any favours either. Most of us get more than enough protein in our diets, but if you must have a number, then, threeve.

Labels can be intimidating, but they certainly don't have to be. Keep it simple, break it down to the five categories we looked at and try keep the Trans fat, sodium & sugar low, while aiming to have the fibre and protein high. For quick reference, here is what a good label (to me) would consist of: Trans Fat: 0g, Sodium: 250mg, Sugar: 4g, Fibre: 4g, Protein: 7g

@BrendanRolfe      

References
[1]http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

4 most common mistakes beginners make at the gym

http://buffblogger.com/wp-content/uploads/2012/12/5.jpg


We all have to start somewhere.

We have all been beginners at something and felt lost. But in this day and age, where everyone carries a cellphone with a camera, and is waiting to pounce on the latest and greatest "fail", mistakes or lack of knowledge rarely go undocumented in the gym. Some mistakes will get you on someone's fail compilation, while other's will just inhibit your ability to get the results you want. To follow are 4 of the most common traps that beginners and even more experienced exercisers fall in to that will stunt your growth and limit your results.

Isolation exercises
Beginners often take their programs from magazines, ads, and media content. There are 2 major problems with this: 1) Most workouts in magazines are from interviews with body builders, not real people with jobs, kids and responsibilities 2) The media doesn't know squat about real fitness. Chances are, they are trying to sell you something. Remember, sex sells. A fitness model in booty shorts doing a single leg glute extension is sexy, and it sells magazines, supplements, clothes, etc, but if your goal is to lose 20 pounds, the only thing this exercise is making an ass out of, is you. Don't waste your time on isolation exercises. Because they don't involve compound movements (ie. activate multiple muscles) they don't burn many calories and don't give you much value for your time. For instance, instead of doing a bicep curl, do a reverse pushup; not only are you working our your biceps, but you are getting back, shoulder, and core engagement, to boot.

Following fads rather than mastering the basics
Functional movements are good, but beginners on the fail list seem to have mastered a new category of fitness: Dysfunctional Movements. Not every exercise needs a twist, a roll, or 12 pieces of equipment. Before you do anything else at the gym, master these movement patterns: squat, deadlift, lunge, chest press, row, shoulder press. All other movement patterns stem from these foundational lifts. Once you master these, then you can add a standing back tuck. There is a reason that there are "classic" lifts, it is because they have withstood the test of time and are shown to bring results. Period.

Mixing up workouts too much (routine is not overrated)
I get it. You don't want to be bored at the gym. You want new and exciting exercises that will stimulate your muscles and challenge your brain. But if you don't repeat some of the same exercises, you are missing the basic foundation of resistance training, progressive overload. Progressive overload is the act of gradually increasing the amount of weight you lift in your exercises to continually challenge your body to become stronger. If you do an exercise twice a month, you are not allowing your body the repetitions it needs to adapt and overcome. In addition, it is rare that a newbie comes in to the gym and has perfect form in all exercises (like rainbow unicorn rare), if you don't repeat exercises (essentially practicing them), you will struggle with making the minor adjustments to form that produces optimal results.

Lifting with your eyes instead of your muscles
Picking up a lot of weight off the floor is sweet, I agree. Having your lumbar spine rip out of your lower back as you deadlift is less sweet. Perhaps the biggest epidemic among young male lifters is lifting eye heavy, rather than muscle heavy. Too many times have I seen exercisers squirm and twist and bend under weight that is simply too much for them. I always say form and function over fashion. Lifting heavy weight LOOKS cool, but if you have to cheat to lift it, chances are it isn't doing what you think it is for your fitness. A perfectly formed squat through a maximal range of motion at 100lbs is infinitely better than a sketchy half squat at 200lbs any day of the week.

The gym is not a place I take satisfaction in seeing people fail. In fact, as a personal trainer, there are few things more painful and gut-wrenching than seeing an exerciser doing something that is un-beneficial and even dangerous. If you are new to the gym or wonder whether you are doing exercises properly, I recommend enlisting the help of a trainer for 2 or 3 sessions. This can save you a world of grief, will get you faster results, and will keep you off of the 2015 Youtube Gym Fail Compilation.

@BrendanRolfe 

Friday, April 17, 2015

Training for Aesthetics vs Training for Performance

Some of the best athletes in the world often do not resemble the chiseled stone from the fires that forged them.

The difference between training to look good and training for peak athletic performance illustrates a cataclysmic dichotomy in physical training. While many elite level athletes do display washboard abdominals and striated muscles, the shape, volume, and ratios of these muscles are varied; certain body types hold more potential for greater success in certain sports.

Let's look at the athletes who embody the big 4 sports in North America: American Football, Baseball, Basketball, and Hockey. There are 3 industry agreed upon body types, and everyone's body falls somewhere on the scale: Ectomorph, Mesomorph, and Endomorph.
[4]


[2]
[3]
You have probably already begun to place the athletes in the big 4 sports in to certain categories. But wait a minute...the Mesomorph is widely regarded as the optimal physique. You know the Mesomorph: the friend who eats what they want, when they want. They have abs all year long, and hit the gym once per month, where their muscles explode with growth. These are the people you both love and hate, all at the same time. And these are the people who make the best bodybuilders. They grow muscle easily, maintain a small waist and joints, and are irritatingly symmetrical.

You can't change your body-type, but you can maximize it's potential. The real point of interest, is that when you examine both the average body type for each sport, and the peak performers, you rarely find a true mesomorph. This is because the extremes, (Ecto- & Endo-) provide distinct advantages when maximally potentiated, while true mesomorphs...are nice to look at.

Football (M)/Rugby (W)
Football and rugby (women's equivalent, given there is no professional women's football league) are difficult to establish a prototypical athlete body type. Unlike the other sports, the demands of each position differ greatly. For instance a defensive lineman may be a 6'6, 290 lb Endomorph, a halfback might be a 6'2, 230 lb Meso-endo, and a quarterback may be a 6'4, 220 lb Meso-ecto. Conversely, a 5'5, 190 lb Endomorph prop, a 6'0, 160 lb Ecto-meso hooker, and a 5'8, 155 lb Meso-endo inside-centre are ideal for women's rugby. For our purposes, I will highlight the bodies of the 2 more athletic positions: Line-backer and Flanker.

[10]



Football

Average body:
Linebacker - 6'2, 240 lbs

Peak Performer's body:
Ray Lewis - 6'1, 240 lbs

Ray Lewis is a football legend.
Ray Lewis has a thick neck & waist and
broad muscle bellies.
Ray Lewis is most certainly an Endomorph.




[11]





Rugby

Average body:
Flanker - 5'5, 155 lbs

Peak Performer's body:
Marlie Packer - 5'5, 161 lbs

Marlie Packer is the starting Flank for England.
Marlie Packer has broad shoulders & joints
& also has broad muscle bellies.
Marlie Packer is an Endomorph.








In games like American Football and Rugby, speed and power are valued, but given that they are both games which revolve around physical contact, the athlete's body must be built to absorb punishment. Thus, thick joints and a robust torso are ideal, most closely reflected by the Endomorph body-type.

Baseball (M)/Softball (W)
Baseball and softball are also sports where position dictates stature. For instance, pitchers are generally taller and leaner (so their stride takes them closer to the plate, giving the batter less reaction time), middle infielders (SS & 2B) are smaller because they need to be agile, and catchers and first basemen are often the biggest. Outfielders, often present the best combination of power, speed and athleticism, and so we will examine the bodies of Centre-Fielder, Ken Griffey Jr. and Outfielder Jessica Mendoza.


[1]


Baseball

Average body:
Outfielder - 6'2, 220 lbs

Peak Performer's body:
Ken Griffey Jr. - 6'3, 215 lbs

Ken Griffey Jr is a baseball legend.
Ken Griffey Jr has a narrow waist, broad shoulders,
tall, and is lean.
Ken Griffey Jr is a Meso-ecto.








[5]




Softball

Average body:
Outfielder - 5'7, 145 lbs

Peak Performer's body:
Jessica Mendoza - 5'9, 146 lbs

Jessica Mendoza is a softball star.
Jessica Mendoza has broad shoulders, small joints, is tall, but
well muscled.
Jessica Mendoza is a Mesomorph.








Baseball and Softball are non-contact sports that require the ability to go from zero to maximal effort in the blink of an eye. They require speed and reflexes and cater more to the Mesomorphic body-type.

Basketball
In Basketball, height and quickness are king. While there have been those that have had successful careers, while maintaining mass (Shaquille O'Neal, at 7'0, 300lbs comes to mind), the majority of the All-Stars, Hall of Famers, and GOAT's are tall, lean, and quick. We can't examine basketball bodies without Michael Jordan and Tamika Catchings.


[6]

Basketball (M)

Average body:
Shooting Guard - 6'6, 211 lbs

Peak Performer's body:
Michael Jordan - 6'6, 200 lbs

Michael Jordan is the greatest
basketball player of all time.
OF ALL TIME.
Michael Jordan is tall, has long arms, lean muscle bellies & a rectangular frame.
Michael Jordan is an Ectomorph.





[7]




Basketball (W)

Average body:
Small Forward - 5'11, 165 lbs

Peak Performer's body:
Tamika Catchings - 6'1, 167 lbs

Tamika Catchings is widely regarded as one of the greatest female basketball players of all time.
Tamika Catchings is tall, has long arms, but exhibits more muscle tone that Jordan.
Tamika Catchings is an Ecto-meso







A basketball hoop measures 10 feet off the ground. The closer you are to the hoop, the easier it is to score (#becausescience). Basketball players need to be tall, and they need to be quick, while maintaining the endurance capacity to sprint the floor many times. Basketball players are, with very minor exceptions, Ectomorphs.

Hockey
Hockey requires lower body and trunk-related power, endurance, and the ability to deliver and endure contact. What makes it so unique from the other big 4 sports is that it does not require the primal motion of running, rather, the skating motion, and overall posture, requires development of muscles that are much different from field sports. For example, developing power from a "splay-foot" (toe turned out) position will tend to over develop external rotators like the glut med and vastus medialis while under-developing lateral hamstring muscles. While on the topic of "greatest of all time", we cannot ignore the body of work by Wayne Gretzky and Hayley Wickenheiser, however for relevance to today's audience (and for more access to body-revealing pictures (the old generation just doesn't do mirror selfies...), let us examine current greats, Sydney Crosby and Hailey Knight.


[8]


Hockey (M)

Average body:
Forward - 5'11, 180 lbs

Peak Performer's body:
Sydney Crosby - 5'11, 200lbs

Sydney Crosiby is widely regarded as one of the best players in the game, if not the best.
Sydney Crosby is not tall, but possesses strong legs and core.
Sydney Crosby is a Mesomorph.








[9]


Hockey (W)
Average body:
Forward - 5'7, 155 lbs

Peak Performer's body:
Hilary Knight - 5'11, 172 lbs

Hilary Knight the top forward
for the US women's Olympic
hockey team, and is a consensus top 5 player in the world.
Hilary Knight is tall but has muscle mass and muscle definition
Hilary Knight is a true Mesomorph.

Hockey is one of the sports where your body is trained to fit the sport. Not even in the sense that certain muscles grow more than others, but there is a posture that is typical of hockey players: feet turned out, big bum, rounded shoulders, head in forward position. In addition, due to the demands of the sport, the athlete's legs are usually more developed than their upper body, and visible abdominals and muscle striations are not as common-place, given a greater demand for energy stores (60 minute games in conjuncture with 3 or 4 games per week is common).

Across all sports, modern athletes are bigger, faster, and stronger than they once were. The average skill-level is higher, and because the athletes can now make a living playing their sport, they adapt their bodies specifically to its demands and train for maximal performance. However, one can also make the determination that certain body types are more likely to excel in certain sports, and that while our body can always be maximized for performance, in the end, you cannot escape the fact you are an Ectomorph, a Mesomorph, or an Endomorph.

*General Disclaimer: Steroids and Human Growth Hormone

@BrendanRolfe




Image credits
[1]http://cf067b.medialib.glogster.com/media/c4/c4517c3d1adb44bcbe989d8d6babeb81a70bb69bdac4eb1a3f70e563467ffa6e/ken-griffey-jr-mariners-jpg.jpg
[2]http://content.doyoueven.com/wp-content/uploads/2015/01/tumblr_muoal3AQzJ1sl9vjho1_1280-461x600.jpg
[3]http://www.bodybuilding.tv/wp-content/uploads/2012/01/ava-cowan-2011-figure-olympia.jpg
[4]http://www.trainerjack.com/wp-content/uploads/2014/06/body-types-male-and-female.jpg
[5]https://s-media-cache-ak0.pinimg.com/236x/2b/80/08/2b800853d5af7860e04159662f8e34f5.jpg
[6]http://www.vanishingtattoo.com/tattoo/images/celeb-jordan_michael/jordan_large/jordan_001.jpg
[7]http://imavex.vo.llnwd.net/o18/clients/activelife/images/Cover_Models/Tamika_Catchings_pic1.jpg
[8]http://www.examiner.com/images/blog/EXID14380/images/Sidney_Crosby_shirt_off_shirtless_pictures.jpg
[9]http://cdn.nextimpulsesports.com/wp-content/uploads/2014/07/Screen-Shot-2014-07-08-at-10.14.10-AM.png
[10]https://s-media-cache-ak0.pinimg.com/236x/50/35/3f/50353f8af27fc780ec2b04fa50268b8a.jpg
[11]http://www2.pictures.zimbio.com/gi/Marlie+Packer+New+Zealand+v+England+Game+3+lvRalqMqjkkl.jpg

Friday, April 10, 2015

Police brutalize black & white baby panda dancing on treadmill!

http://imgur.com/gallery/lYANJ

Shame on you for clicking this link. Deep down you knew it was false, but you had to click anyway to find out.

Do you want to know the titles of my 3 most popular blogs?
1. Want my abs?
2. Top 5 Health & Fitness Trends that will be hot in 2015
3. Run Naked

The bottom 3?
1. How to read food labels for healthier living
2. The Value of a Pound
3. Your Body Talks

What does this tell you? What it tells me, is that you don't want to actually learn something, you just want to be entertained! And that's fine; we all want to zone out at the end of a long work day, but also consider this: Your time is valuable, so much so, that companies spend billions of dollars per year for even a few minutes of it. If they value your time this much, so should you!

Reading about things that will improve your mental and physical health can change your life. Knowing how to read food labels can prevent a stroke 15 years down the road, understanding the psychology behind fitness can help you overcome hurdles that would otherwise make you quit, discovering what the aches and pains of your body mean, so that you can eliminate them, can enhance your quality of life exponentially.

I'm not saying 'don't watch a 30 second video-clip of a room full of puppies jump on a fat guy', what I'm saying is balance that out with a little knowledge enhancement. For example, if you watch 10 minutes of Fox "News", you should read 20 pages about the first world war, so that the only fact you know is not that it's where the band "Franz Ferdinand" got their name.

Just in case you feel wrongly led to this article, here's a list of the top 5 ways to look more shredded at the beach, and a GIF of a woman twerking while doing a handstand:

1. ABF (Always Be Flexin')
2. The darker your tan, the bigger the man
3. Hang out with super skinny people
4. Oil, the shine will keep you lookin' fine
5. Lay down frequently, let gravity do its thing

http://giphy.com/gifs/funny-dancing-eYRe5yDw5Xdvi#

@BrendanRolfe
 

Tuesday, April 7, 2015

Want underwear model abs?




Of course you do. They're fun to look at, fun to play with, and I'm not going to lie, they are fun to own. I owe a lot to my abs. They've made me memorable, they've made me money, and I'm 99% sure that my wife wouldn't have married me unless all 8 were present and accounted for on the blessed day.
I'm not trying to brag, I'm just saying, life is better with abs.

Here's a template of how I got mine, with variations underneath:


*walk dogs 20 mins

6am - Breakfast: 1 cup cooked brown rice, 1 scoop EPIQ Isolate Vanilla, Chia seeds, Raisins, Cinnamon, 250mL water

*walk 20 mins to gym

7:30am - Workout: Supersetted, 3 sets, 8-10 reps of: Back squats/Pullups, Deadlift/Bench Press, Db Shoulder Press/Any ab exercise (20 reps), EPIQ Rush w/500mL water

*walk 15 min to work

1:30pm - Lunch: 3 cups mixed greens, 1 fish fillet, Pumpkin seeds, Sunflower seeds, 1 handful grated cheddar cheese, 2 tbsp. dressing (vinaigrette), 1L water

*walk 20 mins to home

6pm - Dinner: Lettuce wrap chicken fajitas, 1 handful shredded cheddar cheese, oven baked yellow potatoe French fries w/vinegar, Green peas, 250mL water

7:30pm - 2 cups plain Greek yogurt, 1/3 scoop EPIQ Isolate Chocolate, 1 handful raisins, 1 tbsp raw honey, 250mL water

8pm - EPIQ green monster shake, 2 handfuls spinach, 1 scoop EPIQ Isolate Chocolate, 1 banana, 1/2 cup frozen blueberries, 500mL water

*walk dogs 30 mins


Variations
For the most part, my breakfast always remains the same. I wake up ravenous, and I not only look forward to breakfast...it is my favourite meal of the day. On occasion I may substitute steel cut oats for brown rice...but I'm not happy about it.

Lunch: Sometimes I skip lunch. There. I said it. I don't skip it so much because I am intentionally doing an intermittent fast (though I sometimes mark it down as much), but because I am too lazy to pack one (I regret it every time, but confounding enough, still choose laziness).

Dinner: 1) Turkey bacon, chicken cesar salad with a vinaigrette cesar dressing 2) Ground turkey, rice pasta penne with tomatoe sauce and green peas 3) Bass or Tilapia filet on Quinoa and Edamame beans 4) Iceberg lettuce salad bun, chicken burger with avocado, turkey bacon and grated cheese, and baked potatoe wedges 5) Shredded chicken pita with green peppers, cucumbers, spinach, vinaigrette, and carrots 6) the occasional pepperoni pizza or 7) salmon burger on sliders (2 or 3 times per month on a Friday).

Workouts: I workout 4 or 5 times per week in the gym and practice/play a sport once twice per week. My workouts involve as little rest as possible and are ALWAYS super-setted, but they rarely last more than 50 minutes in length.

Abs are about quality, not quantity: It's about the quality of your workout and about the quality of food you eat.

How do you get your abs?

@BrendanRolfe