high performance training tips

Are you ready to jump-start your fitness regime in the New Year? Check out these high performance training tips from Gary Roberts at the UPMC Lemieux Sports Complex.

1. Try using a lacrosse ball for the hard-to-reach trigger points in your pecs, hip flexors and calves.

2. Warm up is one of the most underutilized and overlooked areas of the workout; prime the body for movement.

3. Don’t let the gym become monotonous, create different stimuli and mix up your warm ups.

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4. Sled pulls and hill sprints are great conditioning tools that let the athlete sprint with lower risk of injury.

5. You wouldn’t build a house on a weak foundation; strength & conditioning is the same. Invest the time to build a solid foundation.

6. Alternate your intensity; you can’t train 100% all the time.

7. Professional athlete or Weekend Warrior; spend more time training posterior chain, your body will thank you for it.

8. Turn your cell phone off when you enter the gym, commit 1.5 hours per day to bettering yourself.

9. Enjoy training, it shouldn’t feel like work.

10. Pull 2-3 times more than you push inside the gym.

11. Overhead pressing isn’t for everyone; make sure you have proper shoulder mobility before you start.

12. Learn to breathe from your diaphragm, it will improve respiratory function and core stability.

13. Incorporate medicine ball work into the beginning of your workout as a power exercise or conditioning at the end.

14. Heavy single-leg work is a great way to train the lower body without placing excessive pressure on the lumbar spine.

15. Train the muscles you can’t see in the mirror, they provide the foundation for movement.

16. There is no substitute for strength and no excuse for a lack of it.

17. When you train speed, strength, quickness & power all in the same workout, you get a little better at each, but never optimize these qualities.

18. Every movement your body thinks about doing fires up your core, it’s the foundation for movement.

19. If you want to build strength, don’t precede this kind of work with long cardio — optimize your goals.

20. Jumping and plyometrics are NOT meant for people who have never done any strength training.

21. Being able to handle your own body weight is a good goal; dips, chins, pushups, planks. We call this “old school strength.”

About Sports Medicine

Sports and physical activity bring with them a potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury – or improve athletic performance – UPMC Sports Medicine and the UPMC Sports Medicine Concussion Program can help. We serve athletes and active people of all ages and experience levels. Our experts partner with the Pittsburgh Steelers, Pittsburgh Penguins, Pitt Panthers, and about 100 other high school, college, and regional teams and events throughout Pennsylvania – working daily to build better athletes.