The Athlete Body

THE ATHLETE BODY: HOW LEGENDARY ATHLETES POWER TOWARD SUCCESS Knowing the ideal body type for your chosen sport helps you focus your workouts and may just give you the edge over your competitors. These 5 competitors joined the ranks of the world's best athletes by refining their training based on the demands of their sport. Learn how they developed the strength and skills to become legendary. ATHLETE: JON "BONES" JONES SPORT: MIXED MARTIAL ARTS SPORT-SPECIFIC STATS: UFC® Light Heavyweight Champion, youngest in UFC® history RECORD: 17-1-0 52/. 647- Successful Successful Strikes Takedowns O 671. Avoided 100% Avoided Strikes Takedowns for his career in the UFC® SPORT-SPECIFIC WORKOUTS: → Shadow Boxing and Sparring Implementing these into training will help you get accustomed to your opponent's fighting techniques → TapouT® XT Extreme Training An extreme MMA workout developed by Mike Karpenko → Swimming 2x a week will help with your fight stamina and help you endure those long rounds SPORT-SPECIFIC SKILL SET: → Knowledge of Various Fighting Styles: Being versed in Jiu-Jitsu, Muay Thai, wrestling, and other styles will help you be an unpredictable and well-rounded fighter → Standup Technique: Brawling and knockout ability + Ground Technique: Submissions and counters ATHLETE: CRISTIANO RONALDO SPORT: SOCCER SPORT-SPECIFIC STATS: TEAM: REAL MADRID 2008 FIFA PIlayer of the Year and winner of the Champions League with Manchester United, #1 in Champions League Goals with 20o2 total since the 2003-2004 Season Highest paid soccer player in the world 0.62 GOAL AVERAGE in his professional career 11 GOALS PER GAME average for Real Madrid SPORT-SPECIFIC WORKOUTS: → Interval Training: To improve speed and endurance on the field → Plyometrics: Jumping exercises to improve power and strength in legs → Leg Lifts: Work out thigh, hamstring, and glute muscles to improve kicking power SPORT-SPECIFIC SKILL SET: → Endurance: Longevity on the field for those grueling period lengths → Agility: Great coordination and maneuverability is needed for rapid starts and stops → 24.38 MPH: This is Ronaldo's running speed record. Usain Bolt is not too much faster with a top recorded speed of 27.44 ATHLETE: LEBRON JAMES SPORT: BASKETBALL SPORT-SPECIFIC STATS: TEAM: MIAMI HEAT 2012 Finals MVP and NBA Champion with Miami Heat, 2-time Olympic Gold Medalist, 3-time NBA MVP 27,6 POINTS, 6,9 ASSISTS, AND 7.2 REBOUNDS per game: 47.9 Shooting Average 8-TIME NBA All-Star SPORT-SPECIFIC WORKOUTS: Stan Kellers (LeBron's former con- dition coach) offers these tips: → Medicine Ball Squat Leaps: Attempt to touch the rim of the hoop with a medicine ball – do 5 sets of 6 jumps to increase leaping ability → Calisthenics: Increase body strength and flexibility to help endure those long quarters on the court → Unstable Jump Rope: Skip rope on a cushiony surface to increase strength in your ankles SPORT-SPECIFIC SKILL SET: → High Stamina: Strong lungs for constant movement up and down the court → High Vertical Jump: The average in the NBA is 28". Michael Jordan's was 48" and James' is 40", which is very high for someone who is 6'8" ATHLETE: LARRY FITZGERALD SPORT: FOOTBALL SPORT-SPECIFIC STATS: TEAM: ARIZONA CARDINALS 6x Pro Bowl, 4x All-Pro, 5th All-time Recieving Yards Average per Game with 76 yards 744 Career Receptions 10,200 Recieving Yards 77 career touchdowns SPORT-SPECIFIC WORKOUTS: Uphill Sprints: Increase leg strength for those sprints downfield → Squats and Box Jumps: Increase thigh strength to push through the defensive back → Hurdle Drills: Alternating above and below hurdles will increase agility to dodge defenders → Off-Season technique Training: Keep your mind in touch with the game during the off-season, constantly practicing techniques as well as adding additional pass paths to your arsenal SPORT-SPECIFIC SKILL SET: → Dexterity: Extreme reflexive ability with hands is a must, along with excellent hand-eyecoordination → Explosive Acceleration: An intense sprint speed is needed to outrun defenders ATHLETE: KELLY SLATER SPORT: SURFING SPORT-SPECIFIC STATS: 11 TIME ASP World Champion Youngest and oldest surfer to win the world title SI world Championship Tour Victories More titles than the next 3 best surfers combined SPORT-SPECIFIC WORKOUTS: → Foundation Training: Improves posture and core fitness by strengthening the back of the body to compensate for the overused and overstrained front of the body → Turkish Get-Up: A strong midsection and lower back are necessary for a surfer. This is an excellent workout to increase your core strength → Body Blaster Squats: Both muscular and mental endurance are a necessity. This exercise helps increase your physical and mental stamina SPORT-SPECIFIC SKILL SET: → Great Balance and Stability: Yoga can increase a surfer's balance and flexibility on the surfboard → Paddling Endurance: Through significant strength in Triceps and Pectorals WHATEVER YOUR SPORT, TRAINING LIKE THE BEST IS A SURE PRESCRIPTION FOR SUCCESS, TRY SOME OF THESE WORKOUTS ON FOR SIZE. SOURCES: http//www.mensfitness.com/training/build-muscle/ufc-workout-i-O http://www.sherdog.com/fighter/Jon-Jones-27944 http://www.livestrong com/article/338920-skills-needed-to-be-a-soccer-player/ http://www.soccernet espn go.com/player/_/id/22774/christiano-dos-santos-aveiro-conoldo?cc=5901 ttp//www.dailymail couk/sport/football/article-2213652/Cristiano-Ronoldo-numbers http//www.menshealth.com/celebrity-fitness/lebron-james-workout http://www.nbacom/playerfile/lebron_james/ http//www topendsports com/testing/results/vertical-jumphtm http//www.askmen.com/sports/bodybuilding 200/230 fitness_tiphtml http://www.en wikipedia org/wiki/Larry_Fitzgerald http//www.sports edpn go.com/nf/news/story?id-5359007 http//www.bodybuilding com/fun/mahler82htm http://www.en wikipedia org/wiki/Kely_Slater http//www.suzietrainsmaui com/blog/tag/muscles-used-to-surf/#UMesB6Wzflc http//www.espngo com/action/surfing/story//id/7384683/kelly-slater-uses-foundation-training -strengthen-balance-body TAPOUT XT EXTREME TRAINING HEIGHT: 59" WEIGHT: 160 LBS WEIGHT: 218 LBS HEIGHT &8" WEIGHT: 250 LBS WINGSPAN: 70,25" WEIGHT: 165 LBS HEIGHT: 84" WEIGHT: 205 LBS THE ATHLETE BODY: HOW LEGENDARY ATHLETES POWER TOWARD SUCCESS Knowing the ideal body type for your chosen sport helps you focus your workouts and may just give you the edge over your competitors. These 5 competitors joined the ranks of the world's best athletes by refining their training based on the demands of their sport. Learn how they developed the strength and skills to become legendary. ATHLETE: JON "BONES" JONES SPORT: MIXED MARTIAL ARTS SPORT-SPECIFIC STATS: UFC® Light Heavyweight Champion, youngest in UFC® history RECORD: 17-1-0 52/. 647- Successful Successful Strikes Takedowns O 671. Avoided 100% Avoided Strikes Takedowns for his career in the UFC® SPORT-SPECIFIC WORKOUTS: → Shadow Boxing and Sparring Implementing these into training will help you get accustomed to your opponent's fighting techniques → TapouT® XT Extreme Training An extreme MMA workout developed by Mike Karpenko → Swimming 2x a week will help with your fight stamina and help you endure those long rounds SPORT-SPECIFIC SKILL SET: → Knowledge of Various Fighting Styles: Being versed in Jiu-Jitsu, Muay Thai, wrestling, and other styles will help you be an unpredictable and well-rounded fighter → Standup Technique: Brawling and knockout ability + Ground Technique: Submissions and counters ATHLETE: CRISTIANO RONALDO SPORT: SOCCER SPORT-SPECIFIC STATS: TEAM: REAL MADRID 2008 FIFA PIlayer of the Year and winner of the Champions League with Manchester United, #1 in Champions League Goals with 20o2 total since the 2003-2004 Season Highest paid soccer player in the world 0.62 GOAL AVERAGE in his professional career 11 GOALS PER GAME average for Real Madrid SPORT-SPECIFIC WORKOUTS: → Interval Training: To improve speed and endurance on the field → Plyometrics: Jumping exercises to improve power and strength in legs → Leg Lifts: Work out thigh, hamstring, and glute muscles to improve kicking power SPORT-SPECIFIC SKILL SET: → Endurance: Longevity on the field for those grueling period lengths → Agility: Great coordination and maneuverability is needed for rapid starts and stops → 24.38 MPH: This is Ronaldo's running speed record. Usain Bolt is not too much faster with a top recorded speed of 27.44 ATHLETE: LEBRON JAMES SPORT: BASKETBALL SPORT-SPECIFIC STATS: TEAM: MIAMI HEAT 2012 Finals MVP and NBA Champion with Miami Heat, 2-time Olympic Gold Medalist, 3-time NBA MVP 27,6 POINTS, 6,9 ASSISTS, AND 7.2 REBOUNDS per game: 47.9 Shooting Average 8-TIME NBA All-Star SPORT-SPECIFIC WORKOUTS: Stan Kellers (LeBron's former con- dition coach) offers these tips: → Medicine Ball Squat Leaps: Attempt to touch the rim of the hoop with a medicine ball – do 5 sets of 6 jumps to increase leaping ability → Calisthenics: Increase body strength and flexibility to help endure those long quarters on the court → Unstable Jump Rope: Skip rope on a cushiony surface to increase strength in your ankles SPORT-SPECIFIC SKILL SET: → High Stamina: Strong lungs for constant movement up and down the court → High Vertical Jump: The average in the NBA is 28". Michael Jordan's was 48" and James' is 40", which is very high for someone who is 6'8" ATHLETE: LARRY FITZGERALD SPORT: FOOTBALL SPORT-SPECIFIC STATS: TEAM: ARIZONA CARDINALS 6x Pro Bowl, 4x All-Pro, 5th All-time Recieving Yards Average per Game with 76 yards 744 Career Receptions 10,200 Recieving Yards 77 career touchdowns SPORT-SPECIFIC WORKOUTS: Uphill Sprints: Increase leg strength for those sprints downfield → Squats and Box Jumps: Increase thigh strength to push through the defensive back → Hurdle Drills: Alternating above and below hurdles will increase agility to dodge defenders → Off-Season technique Training: Keep your mind in touch with the game during the off-season, constantly practicing techniques as well as adding additional pass paths to your arsenal SPORT-SPECIFIC SKILL SET: → Dexterity: Extreme reflexive ability with hands is a must, along with excellent hand-eyecoordination → Explosive Acceleration: An intense sprint speed is needed to outrun defenders ATHLETE: KELLY SLATER SPORT: SURFING SPORT-SPECIFIC STATS: 11 TIME ASP World Champion Youngest and oldest surfer to win the world title SI world Championship Tour Victories More titles than the next 3 best surfers combined SPORT-SPECIFIC WORKOUTS: → Foundation Training: Improves posture and core fitness by strengthening the back of the body to compensate for the overused and overstrained front of the body → Turkish Get-Up: A strong midsection and lower back are necessary for a surfer. This is an excellent workout to increase your core strength → Body Blaster Squats: Both muscular and mental endurance are a necessity. This exercise helps increase your physical and mental stamina SPORT-SPECIFIC SKILL SET: → Great Balance and Stability: Yoga can increase a surfer's balance and flexibility on the surfboard → Paddling Endurance: Through significant strength in Triceps and Pectorals WHATEVER YOUR SPORT, TRAINING LIKE THE BEST IS A SURE PRESCRIPTION FOR SUCCESS, TRY SOME OF THESE WORKOUTS ON FOR SIZE. SOURCES: http//www.mensfitness.com/training/build-muscle/ufc-workout-i-O http://www.sherdog.com/fighter/Jon-Jones-27944 http://www.livestrong com/article/338920-skills-needed-to-be-a-soccer-player/ http://www.soccernet espn go.com/player/_/id/22774/christiano-dos-santos-aveiro-conoldo?cc=5901 ttp//www.dailymail couk/sport/football/article-2213652/Cristiano-Ronoldo-numbers http//www.menshealth.com/celebrity-fitness/lebron-james-workout http://www.nbacom/playerfile/lebron_james/ http//www topendsports com/testing/results/vertical-jumphtm http//www.askmen.com/sports/bodybuilding 200/230 fitness_tiphtml http://www.en wikipedia org/wiki/Larry_Fitzgerald http//www.sports edpn go.com/nf/news/story?id-5359007 http//www.bodybuilding com/fun/mahler82htm http://www.en wikipedia org/wiki/Kely_Slater http//www.suzietrainsmaui com/blog/tag/muscles-used-to-surf/#UMesB6Wzflc http//www.espngo com/action/surfing/story//id/7384683/kelly-slater-uses-foundation-training -strengthen-balance-body TAPOUT XT EXTREME TRAINING HEIGHT: 59" WEIGHT: 160 LBS WEIGHT: 218 LBS HEIGHT &8" WEIGHT: 250 LBS WINGSPAN: 70,25" WEIGHT: 165 LBS HEIGHT: 84" WEIGHT: 205 LBS