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Performance Sled
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1. Every training program should consist of joint mobility training, strength training, conditioning, and flexibility. The amount of time devoted to each will depend on the trainee and the situation.

2. There is absolutely no reason why everybody should not be taking fish oil. It reduces total body inflammation, improves body composition, and promotes joint and cardiovascular health along with a host of other health benefits. If you burp up fish, store it in the freezer. If you forget to take it, put a note on the door to your freezer. No excuses. And no, eating fish twice per week will not cut it, especially when it is most likely farm raised.

3. Eat fruit, don't drink it. Juice has no fiber and more calories, which is not a good thing.

4. Females who are afraid of strength training because they do not want to get bulky, should be more concerned with a degenerative bone disease called osteoporosis. If you ask me, that is a bit more alarming than being strong, having some muscle and looking good. I am just saying.

5. While it is true that direct arm work probably will not do much to enhance performance, high school kids love training the guns. The key is to prioritize what is conducive to improving performance and do these things first. Movements that exploit several joints should take precedence and if there is time at the end, throw some direct arm work in to appease the appetites of the high school athletes. It is similar to a child getting ice cream after eating their meat and vegetables. If there is not enough time to fit it in, no big deal.

6. I was once told that yoga strengthens your body and your soul. You know what strengthens your soul? Sled dragging, wrestling practice and hill sprints. Yoga is not strength training (for the body or the soul). I don't care what anyone tells you. How would progressive overload apply to yoga? The trainee would need to get fatter? Riiiiiight.

7. Warm ups should raise core and tissue temperature. Static stretching is not sufficient. Dynamic stretching alone is also not sufficient. General movement drills such as skips, shuffles, jumping rope, jumping jacks and other calisthenics followed by some dynamic flexibility works. Remember warm tissues are much more pliable than cold ones.

8. There are no secrets with regards to training. Consistency, slow progression and balanced program design are the keys. With regards to nutrition, there are also no secrets. If you had a bowl of fruity pebbles for breakfast, you don't need to go to GNC to buy protein powder, you need to go to the grocery store to buy eggs, oatmeal and fruit. After you eat 3 or 4 eggs and a bowl of oatmeal and fruit for breakfast everyday for 2 weeks, we can move on to lunch. Get the point?

9. In related news, America runs on Dunkin. Is there really any question why this is the fattest nation in the world?

10. The work done in the weightroom should improve performance and reduce the likelihood of injuries during athletic endeavors. The work done on the field should improve upon sport specific skills. In other words, a strength and conditioning coach should make the athlete stronger, faster and more resilient. A sport coach should make adjustments to stance, swing mechanics, takedown technique, etc. Don't get the two confused.

11. Fruit Two O, Propel Fitness Water, Vitamin Water and any other variation of the original are just an example of how humans can bastardize anything to make a dollar. Drink plain, old water for the love of god.

12. You have to realize that you cannot help all of the people all of the time. You can lead the horse to water but you cannot make it drink. Massage therapy, fish oil, proper nutrition, and adequate sleep are all great for recovery. Unfortunately, you can only control what goes on inside the gym. The remaining hours of the week are up to the trainee to be disciplined.

by Dave Coffin

Dave Coffin is a strength and conditioning specialist at Premier Sport and Fitness in the Greater Boston area. He can be contacted at dcoffin280@comcast.net

Dave Coffin, CSSCS
Strength and Conditioning Specialist
Premier Sport and Fitness
508-397-8854
dcoffin280@comcast.net

Mustang Talk Volume IV Restoring the Punch of the Pony

Welcome to the latest edition of Mustang Talk. Part of the nature and history of the Mustang is something our rides just can’t shake. Namely, chicks invaded the Mustang turf decades ago, and never left. While we appreciate a little female presence at the clubs and shows, and don’t mind listening to the sorority chicks in the neighborhood describing the grinding sound her ignition makes in hopes that a fellow ‘stang owner would have a cheap fix, they’ve diluted the toughness of one of the baddest sleds ever formed from Detroit steel.

Sure, there are plenty of Boss Mustangs still out there, especially since the ’05 reincarnation of the famed ’67. But, for every Shelby GT or Saleen on the streets, there’s probably 50 or so white V6 convertibles with pink trim, bumping Madonna on the stock speakers and rocking a “Because I’m the Princess” plate frame. It got even worse recently, when Ford lots started slinging GTs like they were Festivas. Now you can’t even look for the dual exhaust as a sign of a real Mustang owner anymore. So, how is a guy going to keep his muscle car rep these days?

It’s a plain point to consider if you’re a man with a Mustang: simply having a V8 doesn’t cut it anymore. You need more juice, and you need to flex that power plant with regularity. The first part you need is a new exhaust system. Custom pipes give you the feel, sound and look of extra power—they’re a must for every GT. Next, you need more air rushing into the manifold. A high-flow air intake will do the trick. Last, but certainly not least—perhaps most importantly—you need a power programmer like Hypertech’s Power Programmer III. It plugs in under the steering column and tunes everything in just a few minutes that used to take hours with a wrench to complete.

Also, there are a few things you may want to remove from your ‘stang to keep it within manly regulations. Toss the dealership plate frames. Tell your girlfriend that her rose holder and hibiscus seat covers have got to go. Get rid of the factory wheels. Peel off any “Student of the Month” gear—make your kid earn your acceptance in ways that don’t ruin your paint.

Lastly, all men with any stake in the image of the collective of Mustang drivers must take a solemn vow: never, and I mean NEVER, give in to your daughter or wife’s whining for their own Pony Car. Keep the white and light green V6 convertibles with flower stickers and pink seat covers off the road. Let her know that if she wants to be your little princess, she can get a used Volvo and a hostess job. Confine the cute-ifying of cars to VWs, and protect the Mustang heritage for the good of all men with a stake in its resurgence.

About the Author

Pump up your Mustang and help the whole of the stang driving community with Mustang accessories like a Hypertech Power Programmer III.

What type of snowmobile should i get?

I would like a snowmobile that cost around 5000-6000 dollars. I prefer a four stroke, and a performance sled.

Yamaha Nytro if you want a short track

With The Idea That Safety Sells, Crash Testing Has Grown Up
Safety sells vehicles. It sounds like a given now, but not too many years back most automakers would explain that safety alone doesn't sell a car but features or performance do.

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