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Medicine Ball Training - The CRAZE Way


Medicine Ball Training - The CRAZE Way

Medicine Ball Training is a fun way to drop the fat, stay fit or recover from an injury. The exercises are a breeze - easy to learn, inexpensive, and convenient to do at home and work into your busy schedule! You might have seen medicine balls being sold as fitness balls or exercise balls, but be aware: medicine balls are weighted balls that are typically the size of a soccer ball, whereas balls usually referred to as "Swiss balls" or exercise balls are larger, lighter balls used for pilates or ab exercises.

The History Medicine Ball Training

Surprisingly, these balls were used as a conditioning training apparatus for wrestlers in Persia as far back as 3,000 years ago. One of the earliest trainers that used the balls was Hippocrates, who made balls with animals skins filled with sands. He had his patients do a simple medicine ball training method of throwing and catching the balls for injury prevention and rehabilitation.

In the late 19th century, the "Four horsemen of Fitness" were the wand, Indian club, dumbbell and the medicine or exercise ball. It was this time that many revolutionized the ball into the modern exercise ball we are using now. A 1914 audio tape of Jack Johnson, an American boxer, showcases him describing a simple medicine ball training regimen.

Medicine Ball Training - Eyes on the Ball

The only equipment you'll need for medicine ball training is a weighted ball that typically has a diameter of 13 inches. Some balls are smaller or bigger, and the kind you get will depend on your preference and training. The balls contain material to make them heavier - sand is preferred because it's stable and doesn't shift center of gravity, unlike fluids. Balls can weigh from 2 pounds (1 kg) to 25 pounds (10-11 kgs).

Some complex and expensive medicine balls for training contain an inner ball filled with weight such as rubber, sand, steel shot, and even gel-filled polyvinyl chloride shells. New balls can be also made of solid polyurethane.

If you want to save money, old basketballs can be converted into an exercise ball and can be used for most training methods. You'll have to make a small incision into the ball, funnel in sand until it is 90% to 95% full, then stitch it shut. In no time you'll have a very cheap medicine ball for your home gym! Water might not be a good weight filler because it will certainly shift you out of balance during your training, but some health enthusiasts use it for a more challenging workout.

Medicine Ball Training and Exercise Methods

Medicine ball training methods range from simple to complex, solitary to paired exercise routines. Group trainings can be done but can get confusing, so it is advised that you use the ball with 2 or 3 people only.

Solo Medicine Ball Training

Most solo medicine ball training sessions are relatively easy to do. The exercises can be done at home and can help you achieve greater balance. The exercises aren't strenuous, which makes it a great help for athletes recovering from simple to moderate injuries.

One of the simplest exercises is the Big Circles. Start off standing with your feet shoulder-width apart and your ball held over your head with both hands. Slowly move the ball to your left side, down and right without taking your hands off the ball, until you complete a 360 degree circle. Do ten circles, then reverse direction.

For a more challenging workout medicine ball sit ups work well. Assume a sit-up position by lying on your back and bending knees 90 degrees with feet flat on the floor. Clasp the ball to your chest using both hands. Do a classic sit up or crunch, and return to your starting position.

With solo ball training exercises, always handle the ball with both hands. Handling a heavy ball with one hand can be dangerous and can cause injury.

Paired Medicine Ball Training Exercise

Paired medicine ball training exercise requires a partner. It's a fun way to bond with someone while exercising.

The simplest exercise is the exercise ball throw. Two people should stand 6 to 10 feet away from each other to do a simple throw and catch exercise. Both hands must be used to throw and catch the ball for safety purposes.

Preparing for your Medicine Ball Training Exercise
Medicine ball training sounds simple but it actually burns a lot of energy. It is a powerful workout that you do need to prepare for by doing warm ups or taking a pre workout supplement. Driven Sports CRAZE is a pre workout supplement that give you maximum energy. The best part with a pre workout supplement like DS CRAZE is the mental alertness and focus which will ensure your workout gives you the maximum fat burn.

Whether you're a professional or just a health enthusiast, you can do medicine ball training exercises anywhere, anytime!

This article was researched and written by Mike at - thanks for reading!

- Szymanski DJ, Szymanski JM, Bradford TJ, Schade RL, Pascoe DD., "Effect of twelve weeks of medicine ball training on high school baseball players."
- Stockbrugger BA, Haennel RG., "Validity and reliability of a medicine ball explosive power test."
- Stockbrugger BA, Haennel RG., "Contributing factors to performance of a medicine ball explosive power test: a comparison between jump and nonjump athletes."



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Women's Fitness


Women’s fitness

By: Herve Doliska

Herve Doliska


As a personal trainer working with many different types of women I am able to do many different exercises and techniques for each individual to reach success. I come across several frequently asked questions about women’s fitness and what it takes to reach their goal and look the way they want to look. A lot of women that exercise regularly have very similar goals. Those goals are to lose weight and tone up. A lot of that comes from baby weight and the unwanted “love handles.’ Here are several ways to get rid of them and make your time in the gym the most effective.



When women work out with weights, they’re burning calories. That is a very important step in weight loss. Worrying about getting big and bulky muscles from women’s weightlifting is unnecessary. The woman’s body doesn’t produce sufficient testosterone in order for them to really bulk up.  When women do lift weights I suggest doing light weights and more reps in order to build endurance and also burn more calories. Functional training and moving in may different directions and planes is a very effective calorie burner and is my favorite style of training. Keep your body moving and your heart rate pumping.



Good nutrition to support women’s weightlifting plays a significant role in her weight loss plan. Eating enough and eating what’s right will make or break your plan. Eating about 4-6 times a day of smaller portions is the best way in my opinion. A lower carbohydrate intake should be part of any weight loss diet plan. A great amount of water intake and healthy fluids to keep the body hydrated, and the higher protein intake both supports the muscle building process and burns off more calories to digest than do fats and carbs.



Working out and lifting weights will help women reshape their bodies and achieve the look they’re after without losing weight. Because muscle weighs much more than fat, your weight may stay the same throughout your body transformation, or even increase slightly. That doesn’t mean what you’re doing isn’t working. Be sure to check your body fat to make sure you’re losing fat as well and/or even measuring your body parts to know that you’re losing inches or maybe even gaining and building muscle. Wouldn’t you rather be fit, healthy, curvy, sexy and energetic rather than too skinny, obese, tired and unhealthy? To achieve the body you want start your weightlifting program and nutrition program today!



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Get Fit, Stay Fit - Some Tips for a More Enjoyable Life


Get Fit, Stay Fit - Some Tips for a More Enjoyable Life

So you want to get fit. This desire for change has probably started from something small. Perhaps those favourite jeans have become just a little too snug. Maybe you don't feel that you are able to attract the opposite sex any more. Perhaps your excuses for not going to the beach are simply that you don't want to get your kit off. Possibly you are fed up with just not being healthy.

Well, that's a start. You have the desire to make a change and, as we all know, to make a change will require some action. If you are now motivated to take some action here are some tips to help you attain the goal that you are seeking.

1. To keep motivated you should weigh yourself and take some measurements. This can prompt you to write a goal card of where you want to be within a specified period of time. You may find that taking some pictures of how you look right now, in your underwear, can strengthen your resolve.

2. You are going to have to look at nutrition. Most get fit gurus will say that abs are made in the kitchen and not in the gym. The simple truth is that if you did nothing else, eating a healthy diet is good for you. Combine healthy food with healthy exercise and guess what? You become healthy.

3. Cardio. Build some cardio exercise into your life. Walking, cycling, jogging, swimming or any other enjoyable pastime that can make you a little breathless, but is not too strenuous. I mention cardio before other forms of exercise because it not only helps you to lose weight but it is the best way to exercise the number one muscle, your heart. Just a few times per week for twenty minute is fine to start. You can extend the time and intensity as you feel more able to cope.

4. Go to the gym. A word of warning here. Most of the gyms that I have used seem to have a high incidence of idiots. By that I mean people who would appear to either be new to this or, if not new, to be poorly advised. Don't follow them. Trying to lift weights without warming up can be quite counterproductive. Lifting heavy weights early on impresses no one. Learn to lift safely. Take a structured approach.

After warming up with some light work use some weights within you comfort zone. You should be able to  complete  20 repetitions at a particular weight. Concentrate on different muscle groups on different days. Spend twenty to thirty minutes two or three times per week.

With a little determination and by keeping your eye on your goals, you will quickly learn how to lose weight fast.

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