Rate of Force Development: What It Is and Why You Should Care

No, sorry, this is not a post on how to become a Jedi by increasing your rate of using the Force. Shucks. The Rate of Force Development (RFD) we’re going to talk about is that of muscles and is *kinda* important (read: essential to athletic performance). Today’s post will enlighten you as to what RFD is and why one should pay attention to it. Next post will be how to train to increase RFD. So grab something delightful to munch on (preferably something that enhances brain function, like berries.) Caveat: There is a lot of information and other stuff that I’m not putting into this post, sorry, this is just a basic overview of why RFD is important for everyone. What is RFD? It is a […]

Off-Season Training: Overhead Athletes

Last week, we laid out some general guidelines for athletes heading into their off-seasons. You should read it, if you haven’t already. Today, we’ll delve into some specifics for overhead athletes (i.e. baseball, softball, javelin, shot put, swimmers (though it seems as if they never have an off-season), etc.). Shoulders are rather complicated and annoyingly fickle joints that can develop irritation easily which is why proper attention MUST be paid to shoulder mechanics and care during the off-season. There is nothing “natural” about throwing a heavy object (or a light one really, really fast) and shoulders can get all kinds of whacky over a long, repetitive season. I’m going to keep it sweet and simple. 1. Restore lost mobility and […]

Build Muscle: Top 5 MUSTS!

How is it some build muscle with, seemingly, little to no effort? Putting meat on the bones comes easy for some: they’ll do a couple curls and drink a glass of milk then BAM, they’re swole.  For the rest of us, it can feel like we have to grind and suffer day in and day out for an ounce or two of muscle.  The methods used and the advice given can sometimes become overwhelming. Do this program… “Take these supplements… Eat 22.75 grams of protein every 76 minutes… Train each bodypart once every ten days.” Sometimes you’ll hear fitness experts give advice that can be contradictory or confusing, or just plain unreasonable for you and your lifestyle. Amongst the sea of information on […]