La Casa De Dumbbell

La Casa De Dumbbell Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from La Casa De Dumbbell, Gym/Physical Fitness Center, Main Road, Fanar.

-Conducting fitness assessments.
-Holding one-on-one sessions with clients.
-Identifying goals and creating tailored exercise plans.
- Providing advice to clients on health, nutrition and lifestyle changes.

That moment when you realize you can fit into your favorite pair of jeans again😁
05/03/2022

That moment when you realize you can fit into your favorite pair of jeans again😁

💥How often should athletes do jump training?💥✅Frequency:High frequencies are not any better than lower training frequenc...
13/01/2022

💥How often should athletes do jump training?💥

✅Frequency:
High frequencies are not any better than lower training frequencies when it comes to getting faster and more explosive. As a general rule, you’ll want to rest 48-72 hours between two jump workouts for full nervous system recovery. For a field sport athlete, there is no benefit to doing more than 2-3 weekly jump workouts. You’re not getting any faster from the additional training. All you do is increase joint stress that could contribute to an injury down the line. Plus, by taxing your nervous system more often, you’re cutting into your recovery.

✅Intensity:
Since we’re seeking power improvements instead of increases in muscular size or endurance, you should stay in the 1-6 rep range per set. Low reps done explosively is the best way to cause neural adaptations that improve your power. So, be sure to choose exercises that are intense enough to lead to positive adaptations but not too intense to cause technical breakdown or injury.

✅Volume:
Failing to control the number of foot contacts per day is a surefire road to overuse knee injuries. I recommend keeping foot contacts at roughly 25 per day and 100 per week. A good rule of thumb is to perform 1-3 different Jump exercises per session, with each being done for 3-6 sets of 1-6 reps. Jumps should be done with a rapid eccentric and explosive concentric to achieve maximal velocities.

✅Rest Periods:
Since we’re targeting the phosphagen system by training for maximal power, all our work periods will be short (≤ 10 seconds) by default. Consequently, our work-to-rest ratios will then range between 1:12 and 1:20. For example, five continuous Vertical Jumps will take you around 5 seconds to complete. Thus, you should rest between 60-100 seconds before your next set.

Photos from game
Anwar vs. U.S embassy 3-0
Lebanese Volleyball Championship


⚠️ Some points should be cleared up for the clients⚠️💥Due to the huge increase in the number of coaches, some points sho...
02/01/2022

⚠️ Some points should be cleared up for the clients⚠️

💥Due to the huge increase in the number of coaches, some points should be cleared up for the clients since they are paying their money to achieve goals and not only to burn calories.

Anyone can surf the internet, collect exercises, put them together and create a session. But it is more than this.
Training is a science, we spent hours, months studying books and attending workshops and we still know little about training.

Since we cannot do anything to stop these numbers of coaches to increase, maybe we can do something with the clients.
If you are training with a coach which his session doesn't at least look like the photo attached and/or respect the following points, RUN AWAY... YOU ARE WASTING YOUR TIME AND MONEY.

💥Lets take for example the photo attached, its a strength session for an athlete, in his anaerobic phase.

The session should be:
✅WELL STRUCTURED: 1-Starting with the general warm up. 2-Specific or dynamic warm up.
3-Power or plyometric exercises. 4-Core component. 5-Cool down
✅GOAL ORIENTED: Targeting your goal, or the results you got from your assessment.
✅CLEAR: Percentage of 1RM and work:rest ratio should be clear and targeting the goal of the session or the phase.
✅EFFICIENT: For example, using corrective exercises in the dynamic warm up. It is possible to correct the imbalances of the athlete, work on stability and activation while warming up their body.
✅DIVERSE: Covering many components of performance and specifically the ones you need most for your goals, sport or for the result of your assessment.

Mario Fares, Strength and conditioning coach.

28/11/2021

💥Why Volleyball Players Need Strength and Conditioning💥

✅Strength and Power
Volleyball is an explosive sport dominated by strength and power. Players need strength and power in their legs to get high in the air, in their upper body to spike, block, and dig balls and in their core to transition power more efficiently from their lower body to their upper body and arm swing.

✅ Speed and Agility
Players need to be agile and quick, to be able to track and quickly change directions to keep the ball in play, which is key to winning points.

✅ Endurance
The sport of volleyball is composed of short intervals of rapid and explosive movements such as jumping, diving and sprinting short distances.  Because of the nature of the sport and the length of rallies, the sport is generally anaerobic, and players should be trained for higher performance.

✅ Injury prevention.
Volleyball is a high-impact sport and with all the jumping, landing, cutting, and planting, an athlete’s body can take a beating. The muscles, tendons, and ligaments surrounding joints help protect from injury. Without sufficient recovery time or muscle strength, players will experience injuries over time. Overuse injuries include patellofemoral syndrome, shoulder impingements, shin splints, and back pain.

🏐Video covering one of the rallies from the last game of the lebanese championship

ANWAR JDEIDEH vs RISSELEH EL SARAFAND

Do you know why children in the old days were more athletic then today's childern? Easy answer.. because of their hobbie...
15/09/2021

Do you know why children in the old days were more athletic then today's childern?
Easy answer.. because of their hobbies.

A small example is the "Hopscotch Game", which includes a lot of components related to performance.
-Plyometrics.
-Ankle, Knee and hips stability.
-Dynamic and static balance.
-Change of direction.
-Leg eye coordination.

Teach them to go outside!

04/09/2021

💥Standing Rows to Cactus💥

✅ Climbing injuries may occur due to shoulder instability.
✅This drill works the upper back muscles, the scapular muscles and the external rotator cuffs that aren't used while climbing.
✅ The motion of the scapula is coordinated with the motion of the arm, and is called the scapulohumeral rhythm. The coordinated actions between the muscles around the shoulder joint that control the arm and the muscles that attach to the scapula is crucial for efficient arm movement and joint stability.

⚠️ If you have any pain in the shoulder, contact your physician⚠️



🏋‍♂️Tag an Athlete/Friend

🏳Feel free to ask questions🏳

Always remember.. The strongest tree has the strongest roots😊
12/08/2021

Always remember.. The strongest tree has the strongest roots😊

08/08/2021

💥Wrist Extensor-Ups💥

✅ The most common climbing injuries can be treated with antagonist muscle training.
✅ Climbers always feel tightness, burning and pumping sensation in their forearms while climbing walls. The use of wrist flexors to pull their body to the wall will overuse this muscle and create an imbalance between the wrist flexor and the wrist extensor. This may lead to pain in the wrist, elbow and sometimes in the shoulders and will put climbers at high risk of injuries.
✅ Increasing wrist extensor strength will increase grip strength, stability, and reduce the risk of finger injury.

⚠️ If you have any pain in the wrists, contact your physician⚠️



🏋‍♂️Tag an Athlete/Friend

🏳Feel free to ask questions🏳

✅A hook grip is used during the Olympic lifts as it increases grip tension.✅It involves wrapping the index and middle fi...
25/07/2021

✅A hook grip is used during the Olympic lifts as it increases grip tension.
✅It involves wrapping the index and middle fingers around the thumb, which is placed directly against the bar in a “hook-like” position.
✅This grip can add around 10% to loads lifted.

🏋‍♂️Tag an Athlete/Friend

🏳Feel free to ask questions🏳

Unless you sleep at 8:00 PM 😌😌
24/07/2021

Unless you sleep at 8:00 PM 😌😌

Training first 😉😉 ghanem90
13/07/2021

Training first 😉😉

ghanem90

Address

Main Road
Fanar

Telephone

+96170681584

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