Tag: mike vorkapich

Today’s Today’s post is directed toward the female athlete. Ted Lambrinides and myself receive much correspondence and questions on this subject. Michigan State strength Coaches, Ken Mannie and Mike Vorkapich have recently co-authored an article that appeared in Coach & Athletic Director Magazine. Click here to read an Accent_on_Female_Strength_Training 

Females may want to hit the cardio work for 20-30 minutes 6-7 times per week…. this includes fast walking, jogging, elliptical,treadmills,stationary bikes, recumbents, rowers.
Strength training may be more your friend than you think. I would suggest hitting the weights in a high intensity fashion, three times per week. From a physiological standpoint, you really can’t put muscle on top of fat…. and the reality is that by actually having increased muscle tissue, you’ll be burning and metabolizing more calories even as you sit at that desk!  Certainly don’t worry about too much muscle. Unless your on anabolic steroids…you never have enough muscle….besides, it slowly deteriorates over the years. You’ll just have to trust me on this

Be sure to include these exercises in the plan.
Pullovers
Pulldowns
Lateral Raises
Overhead Presses
Chest Flys
Bench Pressing… also inclines and declines
triceps isolations
bicep work

Leg work:
thigh abduction and adduction…high reps (25-45)
Leg Extensions    20 reps…or until intense burn
Leg Curls…. can’t forget the hammies…. gives the legs form and balance

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Abs
many variations to choose from here….perform several each day! See our past ASAP post on Abdominal and Core work and the accompanying exercise sheet by Sarah Ensminger.

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Yoga………… whenever you want as much as you want.

Additionally, by improving your diet, eliminating all fast foods, all high fructose corn syrups, added sugars, and stuff like that you’ll be fine. Worry less about cheeses, meats, occasional pizzas….worry more about sugars and HIDDEN sugars.

All Rights Reserved    Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

Today’s Today’s post is directed toward the female athlete. Ted Lambrinides and myself receive much correspondence and questions on this subject. Michigan State strength Coaches, Ken Mannie and Mike Vorkapich have recently co-authored an article that appeared in Coach & Athletic Director Magazine. Click here to read an Accent_on_Female_Strength_Training 

Females may want to hit the cardio work for 20-30 minutes 6-7 times per week…. this includes fast walking, jogging, elliptical,treadmills,stationary bikes, recumbents, rowers.
Strength training may be more your friend than you think. I would suggest hitting the weights in a high intensity fashion, three times per week. From a physiological standpoint, you really can’t put muscle on top of fat…. and the reality is that by actually having increased muscle tissue, you’ll be burning and metabolizing more calories even as you sit at that desk!  Certainly don’t worry about too much muscle. Unless your on anabolic steroids…you never have enough muscle….besides, it slowly deteriorates over the years. You’ll just have to trust me on this

Be sure to include these exercises in the plan.
Pullovers
Pulldowns
Lateral Raises
Overhead Presses
Chest Flys
Bench Pressing… also inclines and declines
triceps isolations
bicep work

Leg work:
thigh abduction and adduction…high reps (25-45)
Leg Extensions    20 reps…or until intense burn
Leg Curls…. can’t forget the hammies…. gives the legs form and balance

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Abs
many variations to choose from here….perform several each day! See our past ASAP post on Abdominal and Core work and the accompanying exercise sheet by Sarah Ensminger.

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Yoga………… whenever you want as much as you want.

Additionally, by improving your diet, eliminating all fast foods, all high fructose corn syrups, added sugars, and stuff like that you’ll be fine. Worry less about cheeses, meats, occasional pizzas….worry more about sugars and HIDDEN sugars.

All Rights Reserved    Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale

Today’s Today’s post is directed toward the female athlete. Ted Lambrinides and myself receive much correspondence and questions on this subject. Michigan State strength Coaches, Ken Mannie and Mike Vorkapich have recently co-authored an article that appeared in Coach & Athletic Director Magazine. Click here to read an Accent_on_Female_Strength_Training 

Females may want to hit the cardio work for 20-30 minutes 6-7 times per week…. this includes fast walking, jogging, elliptical,treadmills,stationary bikes, recumbents, rowers.
Strength training may be more your friend than you think. I would suggest hitting the weights in a high intensity fashion, three times per week. From a physiological standpoint, you really can’t put muscle on top of fat…. and the reality is that by actually having increased muscle tissue, you’ll be burning and metabolizing more calories even as you sit at that desk!  Certainly don’t worry about too much muscle. Unless your on anabolic steroids…you never have enough muscle….besides, it slowly deteriorates over the years. You’ll just have to trust me on this

Be sure to include these exercises in the plan.
Pullovers
Pulldowns
Lateral Raises
Overhead Presses
Chest Flys
Bench Pressing… also inclines and declines
triceps isolations
bicep work

Leg work:
thigh abduction and adduction…high reps (25-45)
Leg Extensions    20 reps…or until intense burn
Leg Curls…. can’t forget the hammies…. gives the legs form and balance

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Abs
many variations to choose from here….perform several each day! See our past ASAP post on Abdominal and Core work and the accompanying exercise sheet by Sarah Ensminger.

…those exercises, or at least some variation must be performed at least 2 times per week…preferably three!

Yoga………… whenever you want as much as you want.

Additionally, by improving your diet, eliminating all fast foods, all high fructose corn syrups, added sugars, and stuff like that you’ll be fine. Worry less about cheeses, meats, occasional pizzas….worry more about sugars and HIDDEN sugars.

All Rights Reserved    Copyright 2007 www.athleticstrengthandpower.com blogpost by Ed Cicale