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Myths About Sports Conditioning


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									                                                   Presented by Daniel Toriola

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      5 Myths About Sports Conditioning That Are Holding You Back: Get the Answers From An
                                                               By Troy M Anderson

  5 Myths About Sports Conditioning That Are Holding You Back: Get the Answers From An
Expert by Troy M Anderson

In life we are surrounded by numerous myths and half-truths, the Loch Ness Monster, Big Foot, UFOs
in Roswell, and Crop Circles just to name a few. No one quite knows if any of these things really exists
or if they are just stories told by people for purposes only they know. Sports conditioning has much in
common with these mythological occurrences.

Over the past several months, I have answered a gamut of questions from numerous Revolution
players with topics ranging from pre-competition nutrition to exercise performance questions. All have
been valid and good questions. However, I have also had to dispel more than a few myths about
strength training and sports conditioning as well. All of which has led to the development of this article
in an effort to dismiss as many of the common myths as possible with one fell-stroke of the keyboard.
So, without further ado, here are the top five myths related to strength training and sports conditioning:

1.Myth: Strength Training Will Make Me Bulky
At the heart of this common misconception is the way men and women who perform strength training
are depicted in many well known “fitness” magazines. You must understand that the individuals in
those magazines are not only genetically pre-disposed to gain outrageous amounts of muscle, they
also are using very large doses of anabolic and androgenic drugs.
Not getting “bulky” is a concern that I have often heard from both ordinary trainees and athletes. First,
“bulky” needs to be defined. I assume that the reference to not wanting to be “bulky” is the desire not to
look like the people in the "fitness" magazines. Fortunately, for those of you concerned with the “bulky
factor”, you have absolutely nothing to worry about. It is entirely possible to be strong, very strong,
without gaining significant amounts of lean body mass (muscle). As matter of fact, that is exactly how
the majority of elite athletes train. Adding extra lean mass is not necessarily conducive to improved
performance. However, being stronger and more powerful definitely are.
If you still think that you can’t be strong without being bulky, below is a picture of former USA Olympic
Weightlifting Champion Tara Cunningham:

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Ht: 5’1”
Wt: 106 lbs
Snatch: 177.5 lbs
Clean and Jerk: 209 lbs
She looks pretty athletic, definitely strong, and very “non-bulky”.

Truth: Strength Training Will Not Make You "Bulky"!

2.Myth: Trash Doesn't Stink
Often when working with athletes, I find it necessary to “dial” them back on their training a little bit as it
seems they judge the effectiveness of a training session on whether or not they walk away absolutely
“wasted”. This is a faulty method of quantifying a productive session. Usually by the time you reach the
“heavy breathing, sweat drenched” end of a program, you have long since surpassed the productive
portion of your training. This type of training is what I call “Trash Training”. You are basically “trashing”
your body, your ability to recover, and, most importantly, your PROGRESS.
The best way to avoid “trash training” is to keep an accurate training log. That way you can refer back
to previous performance, get into your session, and make progress toward becoming a better footy
player. Progress can be measured as lifting 2.5 more pounds on a barbell squat, running .1 second
faster in a 50 meter run, or performing one more pull-up. None of this quantifiable information will be
available to you, however, if you do not keep a training log. Continuous progress is the only way
strength and conditioning training is going to positively impact your performance. Otherwise, you are
just wasting energy that could be spent elsewhere.
If you think of training in the following terms, it might help you to understand the point I am making.
When you go into work every day, you don’t contemplate how to make the work you are going to do
that day as difficult as humanly possible, do you? Of course not. You think of ways to make your work
more efficient and productive. Well, the same goes for your strength and conditioning work.
Truth: Trash Does Stink!

3.Myth: More Is Always Better
One of the primary concerns I hear from footy players is they don't have the ability to perform longer
bouts of running, in the range of 2-4 miles. Although I do understand how this common misconception
can be fostered by watching AFL level players routinely log 16-24 miles per game, what must be
understood, and thus prioritized, is that sports training should as closely mimic the sporting activity as
is possible. Even if you are in top condition, the pace at which 2-4 miles is run is nowhere near the
pace at which a game of footy is played. In footy, the majority of activity is composed of relatively short,
intense bouts of work followed by some sort of recovery movement. Hence, it makes sense for a footy
player's conditioning to mimic that process. Performing interval running, fartlek drills, and running
multiple 50-400 meter sprints would all be very applicable components of a footy conditioning program.
If the goal is for your training to have a profound effect on your game performance, then run fast for
short to moderate distances. You will develop more than adequate conditioning for footy.
Truth: More Is Not Always Better!

4.Myth: "Insanity Training" Gets Results
A commonly accepted definition of insanity is: to repeat the same activity over and over while
expecting a different result each time. Many athletes take this same approach with their sports

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conditioning as well. Once upon a time, they found a program that worked awesomely for them. They
have used it for years and are very comfortable with it because they're good at it. I call this "Insanity
There are two very specific problems with "insanity training":
1.There is NO perfect program. Just because it worked well for you at one point in time, does not mean
that it will continue to work well for you if you perform it consistently for a long period of time. Here's a
thought. If a perfect program had been discovered, don’t you think that everyone would be using it?
2.People do not like to change. They like to stick with what they know. The same goes for exercise
programs. We tend to stick to protocols and exercises that we enjoy and are good at doing. When in
reality, we should be doing exercises that address our “weak” areas.
Three quick ways to keep your training out of the “Nut House”:
1.Change your program every 4 weeks regardless of how successfully things are going. It's only a
matter of time until the benefits of the program start to fade.
2.When you change your program, select exercises that you dislike and add them to your new
program. Chances are these are the areas that you need to work the most. Also, just so you don’t end
up hating the entire program, superset a “hated” movement with a movement that you love. For
example, combine Romanian Deadlifts and Bicep Curls.
3.Lastly, get a coach, or at the very least an objective observer, to analyze your program, and even
better, write a program for you. There are two benefits to this. The coach/observer won’t have the
same exercise biases that you do, and you are more likely to comply with a program that someone
else has written due to the actual or perceived obligation to not disappoint that person.
These are just a couple of quick ways to insure that your training doesn’t end up like a fat person on a
stationary bike: going nowhere!
Truth: "Insanity Training" Does Not Get Results!

5.Myth: It's A Beauty Contest
I know many of you have heard the saying “all show and no go”. I am also sure that each and every
one of you has observed this type of player. You know, the body of Adonis coupled with the
performance of a 1981 Yugo. There are many factors that contribute to this phenomenon, but one of
the main ones is the prevalence of athletes using bodybuilding training programs. Don’t get me wrong
here. In some instances, muscle hypertrophy (growth) is very beneficial, but there is a distinct
difference between effective sports conditioning programs and bodybuilding programs. The main
difference is that strength and conditioning routines for sports are primarily focused on improving the
athlete’s performance in his/her chosen sport. Bodybuilding programs are designed to do just that –
build the body, primarily the muscles.
Now, let’s shift the focus to footy. Some things required by a footy player are hip and leg strength and
power and strength in the trunk and upper body. Strength in the hips and legs allows the player to kick
the ball and move about the ground at an effective pace. Strength in the trunk and upper body gives
the player stability when confronted with an awkward body position and allows the player to perform
tackles and shepherds with brutal efficiency. Did you notice any mention of beautiful, bulging biceps
and triceps or pumped up pecs? Nope. Nada. None. Not a single mention. Do you know why? Two
reasons really:
1. Those areas get effective training from performing exercises such as squats, deadlifts, pull-ups,
over-head presses, etc. As a matter of fact, the above exercises provide more than enough of a
training effect to keep those muscle groups plenty strong for the demands placed on them during the
2. Performing specific exercises for those body parts falls lower on the priority list than those exercises
that are going to more readily assist you in becoming a better footy player.
And that's what it's all about really -- becoming a better footy player, right? Which brings us to what

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may be the biggest sports conditioning myth of all: Bruno Got Kick-Ass Results, So Will You. You know
the story. A friend of a friend's brother's sister's boyfriend Bruno did this particular program and got
kick-ass results, so, of course, it will work the same magic for you. The problems with these types of
stories/myths are that they may or may not be true, people may be telling them simply to sell a
particular program, and you don't personally know Bruno. For all you know, Bruno's kick-ass results
may be due to the fact that he was a stereotypical 90 lb weakling before starting the program or maybe
he was training to be Mr. Olympia. What is probably true is that Bruno is not a footy player, and despite
results of mythological proportions, his program is totally inappropriate for footy conditioning. Truth:
Bruno Got Kick-Ass Results, You Are Not Bruno.
The first thing you must ask yourself before you start a sports conditioning program is whether or not
this program will make you better at your sport, and if so, how. If the answer is YES, then by all means
proceed. If, however, the answer is NO, then you should seriously assess why you would want to
undertake such a program. The next question to ask is whether the program is going to help you
strengthen or eliminate weaknesses in your footy game or simply further develop areas in which you
are already very proficient. Finally, you have to determine if you have the resources available to
accomplish your goals. Resources can be anything from training equipment to time to physical stature.
They all play a role in how productive and successful a player you will become. If you are going to
perform a strength and conditioning program to assist you in becoming a better footy player, why not
perform it using the most effective protocols and techniques available for your sport?
Hopefully, this article has helped dispel some of the more commonly held myths about strength and
conditioning for sports and that you will soon be well on your way to your own kick-ass results as a
footy player.
For more articles and information about optimizing your training programs, be sure to head on over to
Coach Anderson’s website www.integratedevolution.org and check out all the FREE information
available. Also, if you are interested in receiving monthly training and nutrition information, be sure to
subscribe to my newsletter The Evolutionary at www.integratedevolution.org

Providing clear-cut sports conditioning programs designed for athletes who are tired of making the
wrong decisions about their training programs.

Troy M Anderson, US Revolution Strength and Conditioning Coach
Integrated Evolution, LLC

 Troy M. Anderson is the owner of Integrated Evolution, LLC, of Tempe, AZ. For more great tips about
strength training conditioning, and other fitness information, be sure to head on over to Coach
Anderson’s website www.integratedevolution.org and check out all the information available. Also, to
subscribe to my newsletter The Blue Collar Fitness Report at www.integratedevolution.org

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                                       Myths Associated With Lower Back Tattoos
                                                              By Andy West

One of the most popular places on the body for women to get tattoos is the lower back. This is also
one of the most controversial places on the body for people of either gender to get tattooed. That's
because there are a lot of myths associated with lower back tattoos, myths that persist to this day
despite the fact that tattoos of all kinds have gotten more mainstream and are seen across a diverse
body of people. In order to dispel those myths, it's important to take a look at what they are and why
they simply are not true.

 The biggest myth associated with lower back tattoos is that the women who get them are
promiscuous. As soon as you say it out loud, you realize how ridiculous this sounds. Women get
tattoos (including lower back tattoos) for a whole variety of different reasons and most of them don't
have anything to do with signaling their sexuality to others. However, there became a widespread
acceptance of the myth that women who wear tattoos on their lower backs are putting a target on
themselves that draws men's eyes to their bodies with the intention of sexual suggestion. Of all of the
myths about lower back tattoos that are out there, this is the one that is most dangerous.

 Women are not the only targets of lower back tattoo myths, though. In fact, coming a close second to
the myth about promiscuity is the myth that lower back tattoos should only be on women and not on
men. Many men who have taken an interest in getting a tattoo on the small of their back have opted
not to get this type of tattoo because of the ridicule that they faced from people who found out about
their plans. Men who do opt to get these kinds of tattoos often face assumptions about their sexuality,
which also are not true.

 Finally, there is a persistent belief that there are only certain types of tattoos that should be obtained
on the lower back. Because of the other myths, it is believed that these tattoos should be flirty, girly
and sexy. A woman who liked sun tattoos might be pressured to look at sun tattoos that were
suggestive such as a female-looking sun with long eyelashes and a winking smile. Alternatively, she
might be encouraged to avoid sun tattoos and get something like a heart or a butterfly instead.

 All of the myths that surround lower back tattoos are based on the idea that the only people who
should get them are women and the only reason that they should get them is to indicate to society's
men that she is sexually available. Considering that tattoos are permanent and availability is transitory,
this is clearly an absurd foundation for a myth. And yet lower back tattoos continue to be viewed in this
way by a large percentage of people who are out there hitting the bars and scoping out the tattoos on
the other patrons.

 When getting a tattoo, you should think about two things: the design that you want and the message
that you're sending to the world. If you're in love with lower back tattoos and sun tattoos and you're
committed to the idea of getting one even though you're a man, you should feel confident in your
choice and get inked. However, you'll have to be aware that there are myths out there which are going
to follow you around whether you like it or not. People will make assumptions about you based on the
choices that you make with your tattoos. If you've got the self-esteem and confidence to pull it off, then
this won't be a problem. But if you're someone who is sensitive to peer pressure then you might want
to re-think the location or design of your tattoo.

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Andy West is a writer for http://bullseyetattoos.com, which offers a wide selection of lower back tattoos
and sun tattoos. Visit http://www.bullseyetattoos.com/tattoos/Butterflies/ or
http://www.bullseyetattoos.com/tattoos/suns/ for designs.

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