Category: Ford Wilder

Why In-Season Lifting is Crucial?

By: Ford Wilder

In-season training is crucial for athletes to maintain their strength and speed across a season without diminishing their performance. Along with this, a crucial point many athletes fail to realize is that they can actually continue to get stronger and faster through a season if they train properly and at the correct times and frequencies. Most only think they should train intensely in the off-season, and once a season starts, they can just stop lifting. This is so far from the truth, and there is a reason why all pro athletes lift to some capacity during their season. I am a huge fan of in-season lifting, and I lift throughout my entire year whether I am in football, basketball, or track season. I tailor my training based on how many games I am playing and how my body feels so I do not overtrain or fatigue myself.

A main benefit of in-season lifting is better recovery and load management. Controlled strength training enhances circulation and mobility, which helps muscles recover faster from practices/games. I have noticed that my body has been able to recover at much quicker rates and feels great by the time I play football games on Friday nights. By lifting just two to three times a week, with two being the most efficient, I am not only able to get stronger and faster, but I am also able to withstand big hits and prevent nagging injuries from occurring. My body has a much greater tolerance for impact.

A second crucial benefit is long-term athletic development. While you may not get as strong or as fast as you would in off-season training, and the results may not come as quickly. In-season training gradually builds up, and you will peak in performance near the back half of your season when it counts by simply just lifting heavy two times a week. One upper body and one lower body lift per week will do it. I have stuck to this method the past year, and I have seen my body peak during the playoffs, and the work has paid off.

Ultimately, in-season training is a must-do for athletes, and you are missing out if you do not take advantage of this method. It is not about doing the most; it’s about doing what’s smart and sustainable. Consistency, even in small doses, can separate good athletes from great ones over time. If you want to stay competitive, durable, and perform at your best when it matters most, in-season lifting should be a non-negotiable part of your routine.

Is BPC-157 the New Best Supplement for Athletes?

By: Ford Wilder

To begin, BPC-157 is a synthetic peptide, which is a sequence of amino acids that mimics a naturally occurring protein found in the human body. This supplement is relatively new and is still in the early stages of development and research. Since this supplement hit the market, it has become extremely popular and has found its way into many shops and online stores, accompanied by extensive advertising and surrounding the product. I decided to buy it and start taking it a few weeks ago. This is because there are numerous benefits associated with this supplement, not only for athletes but for everyone. I am here to tell you my experience with this supplement so far and some of the benefits it has.

Additionally, BPC-157 is believed to accelerate the healing of various tissues, including muscles, tendons, ligaments, and bones. It’s particularly praised for its ability to support soft tissue repair, making it popular among athletes recovering from injuries or surgery.

After the first two weeks of taking BPC, I noticed the tendonitis in my elbow from throwing fully went away. It was an ongoing issue I tried to rehab over time, but it never fully healed. Once I started taking BPC, my tendonitis gradually got better and better. Also, the pain in the patella tendon of my left knee has gotten so much better. I have dealt with this pain from lots of jumping and sprinting across my three sports. By pairing this supplement with weight training and rehab, I have noticed great improvement in strength and stability.

Another great benefit of this supplement is its ability to reduce inflammation. Inflammation is a major factor in delayed recovery and prolonged pain after injury or heavy exercise. BPC-157 can help to alleviate pain and swelling, allowing individuals to return to their activities more quickly and comfortably. I have noticed since beginning this supplement that my body has been able to recover much quicker from long and strenuous practices and workouts. I can go pretty much one hundred percent day after day, which has been great for me. 

Ultimately, I believe that all athletes should begin to take this supplement. BPC-157 could be the missing piece that many injured and recovering athletes need. There are no side effects of this supplement, so even if it does not work for you, you are not losing anything by at least trying BPC-157 out. BPC-157 is only going to continue to gain traction and change many people’s health for the better.

Why Contrast Training is Beneficial for Athletes

By: Ford Wilder

The first question you may be wondering is, what is contrast training? Contrast training is pairing a heavy strength movement with a high-velocity, explosive exercise. For example, I might do a heavy squat set and then follow it with a set of box jumps or short sprints. The idea is to use the heavy lift to activate my nervous system, then immediately jump into the activated state to improve power and speed through the explosive plyometric or speed movement. As an athlete, the weight room should not be used for just strength purposes. It should be used to become faster, get more explosive, jump higher, and be a better overall athlete. Training for pure gains and aesthetics will lead to injuries within one’s sport. Also, lifting for only strength will cause one to develop stiff and inflexible muscles. Lacking the necessary fast-twitch fibers and coordination that you need to be a great athlete. 

I began contrast training at the beginning of my junior year. I knew it was necessary because of the heavy workload of playing a big role in three different sports throughout the year. I also knew I was going to have to make athletic plays on the court and field. Which would be hard to do if I stuck to my old training habits. As the year went along, I stayed in great shape, got stronger, and did not overly fatigue myself with this new way of training. Contrast training elevated my performance on the football field, basketball court, and track.

Many people believe the main goal in the weight room while in season is to maintain strength without becoming fatigued. I believed this until I began contrast training myself. Through this method, I become faster, stronger, and more explosive throughout the whole course of the year while still being able to perform to my capabilities in game. This allowed me to peak during the postseason of each sport. I played some of my best games/track meets near the end of each season.

Ultimately, I believe once an athlete becomes comfortable and trusts this way of training, they will see their performance skyrocket. Being an athlete is not just about doing sport-specific work. Putting in work in the weight room is where athletes separate themselves from the average. Contrast training is the new and improved best enhancer for athletes

Benefits of Isometrics for Athletes

By: Ford Wilder

To begin, isometric training is an exercise in which you contract a muscle or muscle group without moving the particular muscles or joints. They typically increase movement and stability within certain joints, tendons, and muscles. I use isometric training at least 2-3 times per week with my weight training, and I have noticed many benefits to come from it. There are many benefits to using this type of training in performance and the ability to apply them at any time or muscle group.

One of the greatest benefits of isometric training is its flexibility. You can perform isometric training every single day because it is less fatiguing than typical resistance training. This means you can build up muscle or joint durability on a weak link of your body every day. I perform many knee isometrics because I often have tendon pains from all the jumping I do. The more I perform these exercises like lunge holds and wall sits, I have noticed my knee pain dwindle and my knees feel stronger.

Isometric training is particularly effective when coming off an injury. Using isometrics builds up the strength of the injured part and the areas surrounding it, which will cause the affected area to be stronger than before the injury. You can also come back quicker from an injury with isometrics since you can rehab every day.

Furthermore, another benefit of this form of training is that it builds muscle endurance. This is because isometrics stimulate slow twitch fibers, which are key to fatigue resistance within certain muscles. I do many isometrics that are knee and quad-focused, and I have noticed that while running, the burning sensation I typically get is not there as much. Also, my legs can withstand strenuous games without getting hurt from overuse.

A final benefit is the mind-muscle connection. By performing an isometric exercise, your brain can focus on the working muscles only and see how they work. This puts your mind in tune with how your muscles work. This contributes to greater athletic performance since your muscles can perform at their maximum capabilities. I have noticed great strides in the performance of my lower body since implementing these into my lifts. My vertical jump and speed have most certainly improved in games.

Ultimately, isometric training is very beneficial in a jumper of ways. I have gained these benefits in every sport I play. My sprinting in football, jumping in basketball, and both sprinting and jumping in track have all increased. The benefits of mind-muscle connection, muscle durability, and endurance are all key to an athlete’s performance. I believe that isometric training is what many athletes need to increase their body’s overall health, strength, and performance.

What does the Proper Upper Body Workout look like?

By: Ford Wilder

There are many different ways you can train your upper body whether it is to look more aesthetically pleasing, become more explosive, etc. Although there are plenty of workouts to follow, there is one way that is superior to all. This way combines lifting for aesthetics and explosiveness, making you both more athletic and better looking. This is called upper body power training. I have trained aesthetically for the upper body before but became less athletic and stiffer although I filled my body out quicker. I have also trained solely explosively where I became quicker and more athletic in my upper body, but I did not gain any muscle hardly. This is where power training comes into play so you can pair both training styles together.

I noticed the greatest strides in my training and performance when I switched over to this style of lifting. I do not train back and biceps or chest and triceps together like a bodybuilder would. Instead, I train my whole upper body together in each session which includes the chest, back, shoulders, biceps, and triceps. I can hit my whole upper body at least twice a week without having to spend 4 or 5 days to effectively hit each muscle group. That is what a bodybuilder does, and that is why they are not athletic and instead stiff.

Furthermore, making sure to pair the right exercises together in this form of training is vital. I prefer to pair exercises together one after the other going from a push to a pull movement. By pairing push and pull exercises you stabilize and balance your muscles instead of progressing your push or pull movements too far ahead of one another. Also, by pairing push and pull movements together, you can create a heavier workload since there is less fatigue after each exercise due to the different muscles being worked in the movements.

One may ask, “What does this look like in a workout form?” In my workouts or what my strength coach provides this could be bench press paired with pull-ups or tricep press paired with hammer curls. In a power-based upper body session, you do not just lift weights. You add in things with your lifts such as med ball throws and core/trunk exercises. These accessory movements are what build the explosiveness and quickness when paired correctly with strength movements. I typically do two to three core or med ball movements with my strength exercises to build up the most explosiveness I can. Ultimately, I believe that people should reap the benefits of upper-body power training instead of dealing with the consequences that come with both aesthetic and solely explosive upper-body training. I have noticed a great deal of benefits to come along with this way of training my upper body and I believe this style of training is what many are missing.

Why Pregame Lifting is Beneficial for Athletes

By: Ford Wilder

To begin, one of the most vital parts for an athlete to perform at their max capabilities is being fully warmed up. This allows an athlete to not be sluggish during their game but fully activated and ready to go. Without preparing your body properly, you are setting yourself back in terms of performance. Many people view warming up as just solely stretching. In some cases, this is true but stretching is not enough stimulus for your body to be game-ready. This is where pregame lifting comes into place. 

Pre-game lifting is not a typical lift. You are not working out to get faster, stronger, or bigger. You are lifting lightly with lower reps to activate your muscles so they are ready to fire. Pre-game lifts utilize a low rep and set range so you do not fatigue your body before game time. Using resistance bands and light weights are great methods to activate each part of your body. I believe resistance bands are great because I use them before every game to activate my legs, core, and upper body and my body always feels great and ready to perform before game time. Not only are there physical benefits to pregame activation but there are cognitive benefits. Many people feel confident and energized after completing a pregame lift because it wakes their minds up and gives them a dopamine boost like a typical lift does. I also feel that when I pregame lift my mood is boosted and I feel fully ready for the game. I have noticed when I do not pregame lift my mind is not locked in on the game, and I start the game slow and not at full capability.

I am a firm believer in pregame lifts because ever since I began to do them I have noticed a slight boost in my physical capabilities and a major boost in my mental state. I have watched various videos and have seen many collegiate and professional athletes who do pregame lifts. These athletes’s videos have given me lots of insight into some proper exercises and things you can do within the lift. But what I have found is most important in the lift is becoming game-ready. This is different for many people so you should do the exercises you find activate you and make you the most comfortable. You shouldn’t follow a strict strenuous lift you find online but you should follow your tendencies and what gets you ready.

I have been very lucky to have coaches who believe in the same concept and have a pregame lift for my team and me to complete. I find this lift to be extremely beneficial to my performance.

Ultimately, I believe pregame lifts are what many athletes are missing to be able to play at their best. I have found through basketball and football season that activating my body and mind before the game through these lifts has given me the confidence and strength to perform.

Is it better to live in Urban or Rural?

By: Ford Wilder

This is a pretty broad opinionated question asked worldwide, but I am here to give my opinion on this matter. I believe that living rural is the better choice and here is why. Many pros and cons come with both, but I feel the pros outweigh the cons when living in rural areas. I grew up in what is considered an urban city, Sumter, but I have also spent lots of time in the rural countryside of Turbeville, SC which has a small population of about one thousand people. I love both points of living about the same, but when it comes to costs, peacefulness, etc. I would say that living in the country is superior.

The costs of living in Urban areas are much greater than those of rural areas. Most everything like taxes, food, bills, and other things tend to be of higher costs in the city. The cheaper lifestyle means you have more money to spend on the things you may desire. Also, homes are much cheaper in rural areas since there is lots of land to build on in the countryside. For example, a five-bedroom home in rural South Carolina may cost $400,000 while it would cost around $500,000-$1,000,000 in urban South Carolina. I believe that having lots of land and a huge home is a pretty great asset and it comes at a much cheaper price in rural areas.

I believe in saving money and the more you can save by living in rural areas the better off you could be.

To follow up, the peacefulness of living in the countryside is much greater than that of the city. Rural areas are very calm and peaceful due to the long stretches of farmlands and woods with very little amounts of people inhabiting them, This allows for lots of personal space to do what you want to do. Whether it’s building, fishing, hunting, having family over, etc. I think the greater peace you have in your life then the greater life you will live. There is very little road noise and chaos out there. When I stay out in the countryside of Turbeville with my grandam all I hear is the birds chirping and the breeze blow by.

Ultimately, the rural lifestyle provides a cheaper and calmer way of living. Some people love the fast and tight-spacedrural urban lifestyle which makes complete sense because you are closer to many stores and other things. But I firmly believe that living rural can lead to a better life.

The Best Way to Structure a Workout

By: Ford Wilder

You can structure your workout in many ways, whether you are a bodybuilder or an athlete. You can do one exercise at a time or superset exercises to be more efficient and quicker with your workout. It is important to note that many factors play into what may be the best way to structure a person’s workout. I believe supersetting workouts with at least 2 different exercises per superset is the best way to build a workout plan. I also believe you should have 3 or 4 supersets per workout and here is why. 

By having 3 or 4 supersets per workout, you can fit in a heavy workload in quick time.

If you do not superset and focus on one exercise at a time then your workout can last almost double the time than if you were to superset. Bodybuilders typically do not superset, so they can focus on the muscle group(s) they are targeting while athletes will superset their workouts, so they can become the best athletes they can be in the quickest amount of time possible. Focusing on one exercise at a time will allow for better muscle growth ,but not everyone has an hour and thirty minutes to work out each day. Also, supersetting allows people to only have to work out 3 or 4 times a week while those who go the bodybuilder route have to work out six to seven times a week to effectively hit each muscle group. I believe that fitting in the most work possible in the fewest amount of workouts possible is the best possible route.

Another important factor is deciding what muscle groups to pair with each other. I believe pairing muscle groups with one another in a workout is the greatest way to become as fit as possible. An example of pairing muscle groups would be lifting weights for your back and biceps. Instead of doing a separate workout for each, you can combine them into one workout by supersetting, which would allow you to only have to do one workout instead of two.I superset all my workouts and I have seen great results in performance and muscle growth. I can get in and out of the weight room very quickly and get adequate work in. 

Additionally, making sure to fit in compound lifts, band work, and core work all in a workout is extremely important. I have noticed having a variety of exercises is the most efficient way to build muscle and grow in performance. Also, having an array of workouts limits fatigue while being able to put in great work. Pairing weighted lifts with banded lifts allows for muscle growth and explosiveness which ensures why you should make sure to use different types of exercises throughout a workout.

Ultimately, I am a firm believer that people should always have a workout structure that benefits them and fits their schedule. Without a proper workout structure, a person can not see the results in an effective way. I believe all people should sit down and create a workout structure and plan ,so they can benefit from it.

How Many Times a Week Should Athletes Lift Weights?

By: Ford Wilder

A widespread question among athletes, and teams is how many days a week should one be in the weight room. There are various answers to this question from multiple specialists, trainers, sports scientists, etc. Many say athletes should only lift twice a week. While some say athletes should train up to six times a week! I do not believe there is a particularly wrong answer to this question, but I do believe there is a best possible answer.

I believe that athletes should lift 5 to six times a week in the offseason for maximal growth and gains. This is because I have noticed very little progress or effectiveness with a low workload. LIfting only twice or three times a week in the offseason gains progress but at a much slower rate than lifting upwards of five times a week. The offseason is the time to try and become the very best athlete you can be. And by lifting very frequently your body will see the changes. Your body will be fatigued from this heavy workload, but that is fine because you are not playing games during the off-season. This is where you prepare yourself for the upcoming season of whatever sport(s) you play. I lifted five times a week during this past summer during my offseason and I saw great results by doing so. I even sometimes went six times a week with 4 upper body days, two being a push day and two being a pull day. The other one or two would be a lower body. This was quite strenuous on my body, but I mostly certainly developed quicker than if I had been on a two or three-day-a-week split.

In-season weightlifting is completely different from the off-season though. This is where I believe you should only lift three to four times a week. While in season, the main focus of in-season weightlifting is to maintain strength and explosiveness and to prevent injuries. 

Athletes do not want to be fatigued, but instead be at their full capabilities and fully recovered by game time. You can still train for increasing gains in the offseason, but you should do this type of training two to four days before your game(s). I have trained 5 days a week during this football season. You may think I just contradicted myself, but I have taken a certain approach to continue to get stronger but also not be fatigued when it comes to game time. I have 2 upper body days, 1 lower body day, 1 full body day, and 1 recovery lift day. Three of these days are high-intensity, but I do these lifting sessions earlier in the week so I am not fatigued for game day. The other two days aid in injury prevention, explosiveness, and muscle recovery. This is how an athlete can continue to get stronger in the season, but also stay fresh for their games.

Ultimately, I am a firm believer that athletes should lift many times a week in the season and the off-season. The weight room is a vital tool that can lead to great success for athletes if it is used properly. I have noticed the results myself as long as I have taken an intelligent approach to not overworking myself during the season. Also, I have found a way that works best for me while in the offseason which has led to efficient gains. Lifting weights as many times a week as one possibly can without messing their performance up is key to separating yourself from others.

Which is better Athlete Lifting or Hypertrophy Weight Lifting

By: Ford Wilder

To start, there are many types of weightlifting which have different focuses.

The main two are athlete training and hypertrophy aka bodybuilding training. Hypertrophy training focuses on improving the physical appearance of one’s body, while athlete lifting focuses on improving a person’s physical abilities. I believe that athlete training is better and here is why.

First, many athletes don’t receive the correct guidance and lift in the best way possible. This is because they either did not listen to their school’s strength coach on whats best, or they don’t realize they should be training for athletic abilities and not just their appearance. I fell victim to this before I understood the importance of training like an athlete. I did athletic lifts my school strength coach had us do and I listened to him. But outside of school lifts, I found myself at the local gym lifting purely for aesthetics(appearance). I firmly believe in going the athlete lifting route because I saw the changes in my athletic performance once I started to train like athletes are meant to. Not only that but my physical appearance even got a lot better. I would more than likely be more filled out if I kept training for appearance, but I would not have gotten any more athletic.

Next off, I also think that training to become more athletic is more enjoyable than bodybuilding. I can do many more dynamic movements that include plyometrics, med ball slams, sprints, etc. By doing this my body is a lot more flexible and my range of motion and explosiveness continue to increase unlike those who train for aesthetics. Hypertrophy weightlifting consists of many isolated movements where a person is sitting down in almost every exercise. This is because it allows for a greater stretch and isolation of the muscle which will allow for muscle fibers to more efficiently tear and grow back bigger. But by doing this I noticed I was a lot stiffer, and my athletic movements were about as fluids. This is why athletes should stick to training for abilities and not appearance. Also, many people believe you do not build muscle unless you lift for hypertrophy. This is completely false. Athlete training consists of many exercises to build muscle and become more explosive at the same time. I saw the results myself being on an athlete-based training program. I built plenty of muscle all the while becoming more athletic.

Ultimately, if you are an athlete I do not think it is even a question of whether a person should hypertrophy or athlete train. The benefits of athlete lifting far outweigh those of hypertrophy training. I believe lifting in the correct style can make or break an athlete’s performance.