Squats and its great benefit

squat analysisIf you're looking for a supreme way to increase your strength and overall fitness and get some great and quick results from your training routine, look no further than performing correct and efficient squatting exercises.

The squat stresses the knees in exactly the way they are meant to function, causing great adaptations of the bones, muscles, and connective tissues around the knee joint. Squatsintentionally and progressively stress the entire body through a large range of motion for the hips and the knees. The result of this intentional adaptive stress is an increase in bone density and strengthening of tendons and muscles that support the knee. These are all changes that promote long term knee health.

Squat improves central nervous activity, balance, and it trains the energy
pathways. These changes reduce the risk of knee injury due to lack of coordination, balance, fatigue, or a lack of basic strength. The conclusion is the same that has been variously pronounced, stated, and declared by others,
but which I will put down again here: In the absence of a prohibitive injury or condition, every person who can squat, should.

So in a simple and easier way:
  • Squats trains entire body.
  • Is one of the most functional exercises in real life
  • Is one of the most time efficient exercise that burns the most calorie in order to burn more body fat and lose weight.
  • Increase mobility and balance
  • Boosts sports conditioning level and enhance performance
  • Tone up the entire body and keeps you in shape.
 “There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

–Starting Strength: Basic Barbell Training (3rd Ed.)

Squats With Resistance Bands (Video)

Strength, power, agility, and speed  are important characteristics for elite basketball players.

Basketball is a multifaceted sport that requires tip-top physical fitness to be played successfully. From extensive use of a variety of olympic-style lifts, squats performance as a testing and training exercise considered a stable performance variable throughout the competitive season. 

However lot of athletes just waste this great exercise as they don’t realise traditional way of doing it has no movement transfer into their sports (in this case basketball). This rather need to be practiced with partial slowly in eccentric phase followed by a super fast hip and knee extensions in concentric phase. Its all about firing neuromuscular system as this get athletes faster and more explosive. 

Thats why for the purpose of explosiveness and the nature of the game I recommend all power work using resistance band where athletes to handle an eccentric acceleration for great workout. Just make sure to understand the depth of eccentric phase before acceleration process.

  • Stand with your arms holding resistance band at your sides, your feet shoulder width apart and pointing straight ahead.
  • Maintain perfect posture and initiate movement with your hips
  • Make sure your hips back and down and look straight ahead as you loading eccentrically (3-4 seconds recommended) 
  • Accelerate to a standing position by pushing through your hips
  • Keep your knees out
  • Try 2-4 sets of 3-5 with adequate rest

5 min Bridge

Poorly conditioned back and core muscles have been associated with low back pain in general population, as individuals with low back pain have reduced strength, endurance, atrophy, fatty infiltration, and abnormal activity in various back and core muscles. Obesity has a significant negative impact on back and core muscular endurance in today's world. Exercise for back injury prevention like Bridge (plank) and its variations should address improving muscular endurance of trunk area.

Bridge is a balance and core conditioning exercise. American Council on Exercise (ACE), categorise the Bridge exercise as one of the top ten abdominal exercises. You can perform the Bridge as a stand-alone exercise or modify it into your program.  There are two major types of Bridges, the full Bridge (plank), where you balance on both arms, and the side Bridge (plank), where you balance on one arm.

Try this routine as follows:


Side Plank Hip Flexion

  • Lie on your side with your elbow under the shoulder, and feet together.
  • activate your glutes and abs.
  • lift your hip off the floor, make sure you are in a straight line from ankle to shoulder.
  • Bend your top leg and bring your knee up to waist height.
  • Hold for 2-3 seconds before returning to starting point and change.

This exercise is great to develop and strengthen core, abs and shoulders.

Why Ladies Should Strength Train (Poster)

6 Weeks Max Strength Program


If you want to develop your maximum strength in a short and effective way, you can try this 6-week routine. Its a great short program to stimulate FT fibres and Muscle Synchronisation between agonist and antagonist. This types of strength training is quite important part of performance training and sports conditioning because of the nature of neuromuscular adaptation as well as max strength with minimum hypertrophy. This phenomenon certainly cause a superior strength without increasing muscle mass as such.


Optimum Protein for Muscle Growth and Lose Weight

how much protein athletes and non athletes need? 

Optimum Protein for Athletes and non athletes: What Does Current Research Say?


Planning for correct and optimum dietary balance needs to ensure that this meets the needs for macronutrients like protein.  Athletes rely on power and strength, requires programmes to build muscles through suitable nutrition. Therefore, nutrition practitioners periodically assess and monitor body composition of athletes by using simple anthropometric measurements. A review of the literature on this subject has revealed various studies that have examined how nutritional strategies can lead to improved performance for athletes participating in sports. Protein is one of the most popular topic among most fitness enthusiasts,recreational and competitive athletes, many of whom are puzzled about the amounts of protein they need for their chosen activities and sports, when they should eat it, and the best kinds of protein to choose.