Monday, April 30, 2012

Make It A Habit Not An Excuse

 The following are the most common reasons why most people stop working out.

Learn to eat for your goals

The basic formula to lose weight is to eat less calories than you burn or burn more calories than you eat. To gain weight, it’s the opposite. If you have the motivation to workout everyday but eat more calories than you're burning, you're going to be disappointed.

Hitting a plateau
When you start working out, your results will be very encouraging. Your motivation to workout will increase as you see these amazing results. However, sooner or later, you will hit what’s known as a plateau. Athletes experience this all the time. You get to the point where results not only slow down, it actually stops. This can definitely be pretty frustrating.
Satisfaction
This is when you get to the point where you’ve loss enough weight to where you feel satisfied. You’re not where you want to be at but it’s not bad enough for you to want to do much about it. At this point, your motivation to workout may drop since your reason for working out is no longer strong enough. You may stop working out all together until your body gets to a point where it causes your motivation to workout to increase again and you start to workout again.

The Secret to Effortless and Lasting Motivation to Workout
Make it a Habit
Do you think the people who consistently go to the gym have to struggle and force themselves to go each time? Fortunately, NO! Once you consistently workout long enough, your need for the motivation to workout becomes less. You will get to the point where you don’t even have to think about it. Working out will become natural.

This will take time. So your goal is to do whatever it takes to stick to your workout long enough for it to become a habit. Some people say it takes 30 days to form a habit.  It depends on the habit.
If this sounds like a lot of hard work, then your desire just isn’t strong enough. At first I didn’t like it. After a while I got used to it. Now it’s just a part of my life. In fact, if I don’t workout, I feel uneasy and awkward, like there’s something missing in my life. Get to that point and you’ll have a hard time NOT working out. That is your goal.


Sunday, April 29, 2012

God gave us one body and mind use them wisely

You’re young and fabulous looking. Old age and medical problems seem like a million years away. However, even before you hit 30, you could face some serious health risks. Young adults and teens still need to undergo health screenings on an annual basis to ensure they stay in top shape. Also, avoid harmful substances that have the ability to undermine your health.

Obesity
Carrying around some extra weight as a teen and young adult may not seem like a problem. You probably tell yourself that you have plenty of time to get in shape and lose the weight. Each year, more and more teens and young adults are categorized as overweight or obese. Obesity not only promotes a poor self-image, but affects your health. Being overweight increases your risk of serious diseases later in life such as heart disease, diabetes, high blood pressure and certain types of cancer. Inactivity and poor eating are the primary causes of the obesity epidemic. Following a calorie-controlled diet with sessions of regular physical activity is required to get your weight under control.

Smoking
You may think you look hot with a cigarette in hand, but smoking leads to nothing good. Smoking when you are young is likely cause a lifelong addiction. Short-term effects of smoking include respiratory problems, reduced lung function and slower lung growth. If you are an athlete and a smoker, expect to become winded after a short period of time. Teen and young adult smokers are also more likely to participate in risky activities such as drug and alcohol use, fighting and unprotected sex. Smoke a pack a day? Expect to live seven years less than your non-smoking friend.

Saturday, April 28, 2012

Am I Training to Much?

   Progressive overload and frequency are the two most important factors in building muscle.
The more frequently you can train a muscle, while stimulating strength gains and without exceeding your capacity to recover, the more muscle you’ll build.
This is no different than any other physical quality that you would like to improve in life.
   Want to become a better hitter? Go to the batting cage more frequently.
   Want to become a better shooter? Get on the hardwood and knock down 100+ jumpers every day.
   Want to shake the “2-Pump Chump” nickname you’ve earned with the ladies? Get more practice time in, preferably with a partner.
    Whenever you want to get better at something the answer is always to do it more often.
So if you want to get better at lifting weights, and thus build muscle faster, you should train more frequently.
    Like the ability to hit a fastball, strength development is a skill.
    You have to teach your muscles and your central nervous system to work in synchronicity so that you can contract harder during a set.
By contracting harder and producing more tension you’ll get stronger and be able to lift heavier weights When you can lift heavier weights you’ll get bigger. It’s a simple formula that is often overlooked.
Training more frequently also helps to alleviate soreness and little nagging injuries. That’s because when you do something only once per week you never really adapt to it. Like shooting jumpers or digging ditches. You get sore the first time but after doing it daily for a few weeks the soreness is gone.
Strength training is no different. I’ve taken a lot of “once-a-weekers” and increased their frequency with outstanding results. They inevitably tell me that they feel a thousand times better and have fewer aches and pains.
It’s simply a matter of the body building itself up and getting used to the demands frequently imposed upon it. Basic adaptation.
If you turn your workouts into a contest, train to failure and beat the shit out of yourself all that goes out the window. In that case you should probably just train twice a week for 13 minutes per session and hope for the best.
Those who train a little bit more intelligently can train more frequently.
Beginners should always train each muscle group a bare minimum of three times per week, if not four or five. When you are weak and trying to learn the lifts you need very frequent exposures.
So if you can swing it, five 30-minute sessions can work very well. If you can only do three, that’s fine too.
Everyone else beyond the beginner level should train each body part or movement pattern at least twice per week, if not 3-4 times.
That keeps you healthier and provides far more opportunities to stimulate growth than the standard bodybuilder prescription of training a muscle group only once per week.

Next level

To all football players we @ Underground Fitness offer a 4 or 6 week combine training that will help you take your game to the next level

Sloth, one of the Seven Deadly Sins

Sloth, one of the Seven Deadly Sins, has become more prominent as our culture has become dependent on innovative technologies for everyday tasks. The remote control, the automobile, and the microwave have made the life of the average American easier. Technology has its perks, but because of it, our society has become lazy.

I believe laziness has caused the obesity problem in America. Think about it. It is easier to go to a fast-food restaurant than cook a healthy meal, or to drive to your destination than ride a bike, or stay inside rather than enjoy the great outdoors. Because of our society’s inactivity, the weight begins to add up. The obesity problem illustrates just how lazy our society has become.

Ironically, however, our society has created the urgency to keep moving forward. As Americans we must constantly be on the go; we can’t waste time on insignificant tasks. Yes, technology has made sure that we Americans do keep moving, but it’s our dependency on technology that has made our society just downright lazy.

Excuses-Solutions

Excuse: I'll exercise as soon as I'm in better shape. Some of us put off exercise for fear of discovering  how out of shape we really are. What if you can't walk very far or you can only lift the baby weights? Some of us would rather not exercise at all than to face how far we are from the fit person we want to be.

Solution: Start where you are. As adults we put pressure on ourselves to be good at everything, especially exercise. But just because you jumped rope years ago or ran a 5K once, that doesn't mean you can do the same things right now. If you haven't exercised in a while, you'll need time to build strength, endurance and confidence. It's OK to start with what you're capable of doing, and you'll be more successful if you take your time.

Excuse: I'll exercise as soon as it's not so uncomfortable. What happens when you exercise? You sweat, you breathe harder, your heart pounds and your lungs burn. You may feel twinges of pain coming from muscle groups you've long forgotten about. If it's been a long time since you physically exerted yourself, it can be daunting taking that first step.

Solution: Take it easy. No one said exercise must be miserable, although that's what many of us think. There's a certain amount of discomfort that will happen when you try something new, but you're in charge of how hard you work. By easing into it, you can save yourself some discomfort.

Friday, April 27, 2012

Change Your Life

I know every objection you’re going to tell me.
I am too tired.
The kids are driving me crazy.
I’m too busy at work.
My commute is too long.
I’m too scared.
There is just isn’t any time.
While it might not be a lie that all of these things are true, you are telling yourself a lie if you think any of these things can keep you from actually living the life you dream of everyday.

“Real Eyes, Realize, Real Lies.” – Unknown

But, you have to believe that there is a way and you have to power to take action.  Otherwise, you’ll blink and one day will turn into 30 years and the next thing you know, you’ll be retiring from the same job you’re at now. And I’m not talking about taking action for one day, I’m talking about taking action everyday, over and over again, consistently for a long period of time.  Because that is the only way you will make progress.

Motivate, Drive yourself to be better

1. Define your purpose. Why are you working? Why are you doing this work? Only you can answer these questions. Some individuals are drawn to certain kinds of work, while others are individuals are simply looking for a payday or to feed their families. No purpose is inherently “better” than any other–but you need to know your purpose, so that the prospect of fulfilling of that purpose keeps you motivated.
2. Tie your purpose to your company's goals. Now that you’ve identified why  you’re working, deliberately envision your company's offering as the vehicle through which you can fulfill your purpose. The more closely you associate, in your mind, your purpose with your company's product, the easier you’ll be able to motivate yourself to do what’s necessary to get your job done.
3. Tie your purpose to your team's success. If you're working with other people, they're depending upon you to get your job done. Fulfilling your purpose thus helps them become successful too which means that you're having a positive impact on other people's lives.
4. Create ambitious goals for yourself. Now that you’ve got everything aligned, it’s time to set ambitious goals that, if achieved, will create success for yourself, your products, and your company. Pick exciting goals that will will inspire you to achieve them.
5. Create a workable but flexible plan. Now that you've got goals, create a step-by-step plan that constantly brings you closer to your goals. That will help you build additional confidence, commitment and the feeling that you’re in control of your destiny.
6. Take massive action ... starting now. Success is now just a matter of executing that plan, adjusting as necessary to achieve your goals. To start on the right foot, as soon as your write your plan, immediately take some action to achieve that plan. Motivation feeds on action. You want to build momentum that will continue to carry you toward your goal.

Wednesday, April 25, 2012

Hip Flexors is Where The Work Starts

“Don’t get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend.” (Bruce Lee)



It is important for us to focus on hip mobility because immobile hips cause huge issues in the kinetic segments above AND below, i.e. stress on the knees and lower lumbar.  Hip mobility means our ability to move our legs into extension, flexion, internal / external rotation, ADDuction and ABDuction; without restriction for a required activity.  Many times we can’t do this because we sit too much, we drive too much and after our workouts, we don’t include mobility work to negate the restrictions that are associated with recovery from strength training.
Upper back mobility is also very important.  Working our our thoracic mobility will improve our posture, ensure our shoulder health and will develop efficiency (without restriction) of movement by optimizing the structure of the diagonal fascial line running from each shoulder to the opposite hip.  This coordinated muscle action determines our ability to move and has a huge impact on how we transfer forces.
The final important piece of the puzzle requires us to strengthen these new movement patterns.  It is one thing to be mobile, but we must control and stabilize throughout the movement pattern.

One Body One Mind

  

1 Corinthians 6:19-20  

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.


 Don’t take your body for granted – it’s the only one you get. Exercising, eating right and taking care of your body is something we should all focus on . . . everyday! Your body is one of the most valuable resources you have. There is not much you do without it. Our bodies are the vehicles that take us through the roads of life. Just like a car, our bodies require regular maintenance to perform at their best. If we don’t take care of our bodies we are unable to perform at our maximum capacity not only in our physical endeavors, but in our personal and professional lives as well.
   You will notice when you fuel your body with healthy food and exercise regularly, it will return the favor and provide you with what you want. By making health a constant focus each week you can create the opportunity to live a happier, more productive and energetic life. Wake up each morning feeling excited to be alive, eat healthy foods and get out and move that body!

Tuesday, April 24, 2012

Set a Fitness Target to Focus Your Determination

Ask yourself what better health and fitness means to you. It might mean that you want to be able to go cycling with your kids or your friends. You might want to lose some weight. Once you have slightly better defined aims, you can then look at how to achieve them. Bear in mind that the quickest way to achieve your aims is very often not the best way, particularly when it comes to weight loss.

When you are looking for the best form of exercise, look for activities that will keep you interested and wanting to come back for more. Choose fun things to do that you are capable of and that will work for your physical type. Sprint training on the track may work very well for Olympic athletes, but it might not be good for you if you have knee problems. That doesn’t mean that you should feel excluded from that type of activity.
You could do intervals on an exercise bike in your gym or out on the road or trails. Or you could try rowing – the best rowing machines will give you an amazing workout. There are many types of physical exercise you can try both in and out of the gym. Explore the possibilities and enjoy the variety. To stay motivated, find something you really enjoy, and then hone it to fit your goals.

Taking part in an event or competition can be an excellent way to focus your effort and motivation. It could be a fun run, or a charity walk. Whatever takes your fancy, make sure it is something that is realistically achievable for you and that will also be challenging. If you are just getting back into physical training, err on the side of caution, and then as your confidence improves after your first event, you can move on to something more ambitious.

Once you have planned for your event, you should have the makings of a program that will keep you active and improve your fitness gradually. Your motivation will come from the anticipation of taking part on the big day, and from your continued development. With the right event, and the right program, your training can take on a new purposefulness with motivation built in

Sunday, April 22, 2012

youtube channel for Underground Fitness

1423beast

Proverbs 3:6

  • "In everything you do, put God first, and He will direct you and crown your efforts with success." - Proverbs 3:6

  • One of the first things I learned when I began to get serious about my relationship with the Lord is that He earnestly desires to be involved in every aspect of our lives--including our work. No job is too small or insignificant to pray about. I rejoiced when I discovered Proverbs 3:6 in the Living Bible Translation: "In everything you do, put God first, and He will direct you and crown your efforts with success." Before I tackled a task, I often prayed, "Lord, crown my efforts with success." Then one day I sensed the Spirit of God telling me, "You're missing something." As I sought the Lord about it, He revealed to me that in order for Him to crown my efforts with success, I had to "put Him first" by asking Him to "direct" them. By doing this, I was putting the task in His hands, and depending on His wisdom and power to complete it with success. Now before I begin my work, I often pray, "Lord, direct my efforts, and crown them with success."

  • Make Excellence A Habit

    Put 100% into EVERYTHING you do – this is what the ancient Yogis believed was the key to success. If you want to be good at football then you should not only apply yourself to your football training but also to ordinary day-to-day activities. By doing so you cultivate the habit of excellence.

    Saturday, April 21, 2012

    Camps for Kids

    We at Undergroundfitness is trying to develope a program for young people to take pride in theirselves. We will hold summer camps for kids and teach them ways to better there lives through  exercise and sports. First camp would be held in June, we would like imput to see what people thought of the ideal.

                                                                                                               Thank You
                                                                                                                Underground Fitness Staff

    The Benefits of Flexibility


    The Benefits of Flexibility
    Regular stretching improves many aspects of wellness
    Flexibility is the capacity of our muscles and joints to move through a full range of movement. A loss of flexibility restricts our ability to move and can affect all regions of our body. An inflexible shoulder joint might stop us from reaching into a high cupboard, while tight thigh muscles can place strain our knees.

    Time

    All it takes is about 15 mins. a day with the right work out plan to shed those unwonted pounds off. At Underground Fitness we strive on minimizing your time in the gym while maximizing your results. When you enter the gym have your plan and stick to it. Check us out @ undergroundfitness09.net

    A practical approach

    Read enough health and nutrition headlines, and you get the impression that Americans can't do anything right. Two-thirds of us are overweight, experts are quick to point out. We eat too much of the wrong foods, far too often. To hear some people tell it, we're hopeless. But is it fair to place all this blame on ourselves? Just consider the confusing and downright dubious food advice we've heard over the years: Avoid carbs at all costs. Stop eating by 7:00 p.m. sharp. Have one meal a day. Have zero meals a day and drink smoothies instead. No wonder so many of us are struggling. Even if you forgo the fads and aim for a moderate diet filled with fruits, veggies, lean protein, and whole grains, life can get in the way. Maybe you venture to a restaurant and eat more than you planned. Maybe your family balks at the healthy meals you prepare at home. Maybe in your weekly sprint through the supermarket you find yourself making less-than-perfect choices. Clearly, we Americans need a get-real game plan that addresses the dietary challenges we face in all these domains.

    Always thinking outside the box

    Friday, April 20, 2012

    Belief in Yourself

    “Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also.” – Marcus Aurelius

    “To forgive is to set a prisoner free and discover that the prisoner was you.” – Lewis B. Smedes

    If you think that you’re lazy and you’ll never amount to anything, guess what, you’ll be lazy and you’ll be stuck in a van down by the river.
    If you are miserable and constantly talk negatively, guess what, you’ll be a negative person and people won’t like to be around you.
    But…
    If you think that you’re a positive person and you know the value of hard work, you are going to be someone that people can count on when times get tough and you’ll alwayspersevere.
    If you think that you are a winner and you respect others, you’ll be someone that is respected.
    If you think that you can achieve great things, you will.  It is that simple.
    Change your mindset.
    Those are the two most powerful lessons that you will ever learn; be hungry and believe in yourself.  Do not let your history prevent you from living your dreams.
    Yes, those things happened to you. 
    Those things changed your for the better, not the worst.  Remember, change your mindset.
    Now you have more compassion for others who are suffering.  Now you are a survivor.  Now you are someone who can OVERCOME.
    When you change your mindset, you will change your life.  The past is the past, let it stay there.  Do not waste your potential and your life, giving value to the things that don’t define who you really are inside.
    Who you really are, is someone that is powerful.  Someone who has no limitations and is free to take action.  Someone who is resilient and lives with passion.

    You’ve Got to Be Hungry

    Tony Robbins states that successful people ALL have one thing in common – they are “hungry.”
    Irregardless of their past, they succeed because they are hungry for something more.  They are not happy with where they came from, but they will not stop until they achieve the highest level of their potential.  They want something better for themselves and their family.  And they know they have a purpose greater than what they’re doing now.
    That is why they win. 
    If you are hungry, hungrier than someone who has more advantages, you will win.  The same thing happens in the gym and in sport.  Give me someone who has average genetics, but will work their butt off like a savage – over someone who has the best genetics and is lazy.
    “It is not death that a man should fear, but he should fear never beginning to live.” – Marcus Aurelius
    This isn’t a game.
    This is your life and you only have one shot.
    Never be satisfied.
    Be hungry.

    The Real Meaning of Life

    If you haven’t spoken to someone close to you in a long time and you think they need to hear from you, do it now.  If you’ve found your calling in life, help someone find theirs.  Get fired up! With love, people can do things unimaginable.  With love, they can reach further than they ever have before.  They can finally have the belief in themselves that has been missing in their lives as they sat motionless in fear, in worry and in despair.

    Thursday, April 19, 2012

    Website online Training

    We at Undergroundfitness also provide online training for those serious about life and health. http://www.undergroundfitness09.net/  We also provide all kinds of other training. There is a contact page on the website just leave a message and we will get back to you ASAP.

    Grip Is Overlooked Alot In Training

    Grip is everything.  Everything we do in and out of the gym requires us to use our hands.  This is quite funny because no one ever trains grip to get better and stronger at it. In my opinion, pinch is probably the most important facet of grip – and it has the most carryover to the other areas of grip strength – crush, support, wrist postures and hand health.  Work your grip at the end of the workout, so that you don’t affect your strength levels during your primary worksets.  You can also work grip during and into the workout just by switching out standard implements with thick bars, Fat Gripz, axles, towels and other grip-enhanced implements.

    Proper Way To Deadlift

    Don’t pull…..push.  One of the deadlift cues I’ve been using lately that I really like is to not pull on the deadlift, but rather push.  Let me explain.  Once you get setup on the bar and create the tension needed, instead of thinking about pulling the weight with your arms, lock your torso in place and drive the ground away.  Too often when the cue is to “pull”, if the athlete loses stability, the back immediately rounds.  If I tell them to lock their torso into place and drive the ground away as if they’re doing a leg press, the torso angle remains constant and their hips don’t have a tendency to shoot up.

    Eliminate Distractions and Get Focused

    Gary Vaynerchuk has spoken in depth about how, if you need to keep your current job to pay the bills, you have to live your passion on your time, i.e., the time AFTER work.  Your job ALLOWS you to live your passion during your free time, until you can live your passion ALL of the time.  The problem is that everyone is so caught up on YouTube, Facebook, watching tv and talking on their cell phone that they can’t focus on anything important during the time when they can be most productive.
    Time is everything and every second counts.  If you choose to live your free time with all of these distractions, then you’ll never be able to take action on your goals.
    Remember the sheet of paper with your passion on it?
    Underneath your passion, create a column for distractions that are in your life everyday.
    Your favorite TV shows?
    Talking on your cell phone?
    Surfing the web?
    What is probably surprising to you is how long the list becomes.
    You need to start focusing on and eliminating each one of these distractions systematically – so that your free time really becomes a time where you can get a lot of stuff done.  You need to understand that these time-stealing activities are sabotaging the very happiness that you long for at your “day job”.
    If you really want success, this will be the easiest part of your transformation and it will happen quickly as soon as you realize how precious time really is.

    Designing a Full Body Workout

    On a full body workout (performing all major body parts in one session on 3 non-consecutive days per week) it is suggested you only perform one exercise per muscle group. When you are starting a program (or even starting back after a long layoff), more exercises and sets are not necessary and sometimes can sometimes be counterproductive. Since the training response is relative to what you are accustom to, which is next to nothing, you will make sufficient progress with a minimal exercises. Keep in mind the greatest gains in strength and muscle mass will occur in the initial stages of your program, seemingly no matter what you do.
    Choose basic exercises, movements that work more muscles in fewer exercises. The compound exercises are also typically more functional than the isolated exercises, working the muscles and joints more similar to how they will move in nature.
    As in the workout templates, muscles in italics are optional. You may already be working some of these muscles indirectly on other movements. For example, a specific low back movement can be included if you have not already exercise it during your quad/glute, hamstrings, or upper back exercises. Likewise, the biceps and triceps are exercised on the back and chest movement respectively. Including a specific isolated exercise for the arms would essentially be adding a second exercise for the biceps and triceps.
    For many beginners, the weight increases on these isolated exercises are much greater than what is typically suggested. For example, if you are using 25 lbs for a workout weight and you prepare to move up to the next weight, 30 lbs, this represents a 20% increase in weight! Keep in mind 5 to 10% graduations are typically recommended. In these cases, it sometimes makes sense to hold off on these auxiliary exercises until greater function strength is achieved during the compound basic exercises.
    Certain feel free to choose a few optional movements you may want to target that month. Guys usually pick isolated arm movements where as women may even add an additional hip adduction and abduction movement. Just keep in mind there is no such thing as spot reduction as many info-commercials would have you believe.
    Be careful though that you do not make a common mistake in trying to specialize on too many muscle groups. Firstly, during a long full body workout, intensity maybe inadvertently be compromised, essentially decreasing the efficacy of all other exercises. You will probably end up pacing yourself if your workout consists of too many exercises and sets. The exercises at the end of the workout will also suffer after a long workout as your energy level diminishes. Secondly, you may also end up spending less time on the cardio exercise or stretches at the end of a long workout. Thirdly, those beginning an extended weight training program may have a greater difficulty in adhearing to their program as compared to those who begin a more abbreviated full body workout.
    It seems experienced weightlifters who prescribe beginners high volume or intense workouts have forgotten what is was like when they first began lifting. Getting sore will only postpone your ability to recuperate and increase the likelihood of dropping out of your new program.
    During your first workouts you only need to workout until you feel comfortable fatigued (also see identify initial resistances). Each workout attempt to perform one or two additional reps until you have reached the upper repetition range (typically 12 reps: see suggested repetition ranges) then increase your resistance by 5 to 10%. You should be able to continue this progression of reps then resistance for one to two months.
    After a few months of training you will be able to push your self much harder that when you first began. Your ability to recover between sets will be enhanced but not to the extent of your ability to workout more intensely. You may find your self requiring a bit more rest between your sets.
    As you continue to perform these exercises, you will find it increasingly difficult to progress as you once did. This is an indication your program is becoming stale. Changing your exercise program every month or two will not only allow for continued progress, but will also make training more enjoyable. It can be quite boring performing the same exercises month after month. In the beginning it is important to choose exercises you feel comfortable with. Later on the most effective exercises are the ones you are least familiar. These relatively unfamiliar movements are the exercises you have the most potential to make the greatest improvements.
    Some time later, depending upon your goals and available time, you may consider changing to a 2 day split program. This would lend its self to working out 4 days per week, each body part exercised two times per week (see ideal frequencies). This type of program may allow you add volume to your program by introducing an additional exercise for the larger muscles.

    Real Talk

    Quitters never win, winners never quit, don't never give up on your goals or your heart.

    Tuesday, April 17, 2012

    Kids

    Take the time to show proper form and technique and they can use that in the gym the rest of there life. This will prevent injury and prepare them to succeed in there sport or everyday life.

    Monday, April 16, 2012

    Training

    When training kids make sure you give them the whole package. Speed, power, and muscle endurance should all be added to your program.