Defining Local Search Marketing

The tides for 2010′s internet marketing has changed and the trend continued to advance progressively and aggressively. While many small to large businesses are still struggling to understand the in and outs of social media marketing, recruiting the right person for it and digging deep into the subject; a new hybrid of internet marketing called local search marketing are quickly making waves in the cyberspace.Though the term local search marketing is not as established as search engine marketing and social media marketing, many marketers start to realize its importance and the relative impact that it can do to small businesses in the geo positioning and social media aspect. Trust the trend, local search marketing is going to be big in 2011 onwards. It was said that the emergence of local search marketing will be the complete demise of the Yellowpages.So what is local search marketing? Local search marketing is a hybrid that consists of elements from search engine marketing, particularly in terms of improved search rankings, sprinkled with a little bit of geographical mapping placements with a zest of social media, along with pay per click (PPC) advertising, depending on the marketer’s advertising needs.Sounds interesting right? But here’s more.Local search marketing is very business oriented in contrary to social media which is viral-content oriented and search engine marketing which is web optimization oriented. Though it does work for non-business oriented stuff, local search marketing complements ideally with brick and mortar business or anything with a physical address. This is because local search marketing is all about fine tuning your business information to serve users online to find you better geographically via maps and directory listings.Local search marketing must be fine tuned to blend into your business as a small business survivability online depends on it. As a business entity, what drives sales is traffic and your visibility online. The more visible you are is the more exposed you become. That is why Google has taken much of the role of Yellowpages in the past year to cater the traditional side of the offline marketing aspects that Yellowpages used to offer.While Yellowpages offers myriads of contact list with addresses categorized in their niche industry, local search marketing is all about turning the search engine as a marketing platform into a playground of lists equipped with sleek mapping utility where your location can be pinpointed almost instantaneously as you make searches.To ensure accuracy, this is where search engine optimization is put into play. With proper understanding of meta taggings and key phrasing on your website, your business website will be able to appear in search queries in the most precise manner whenever a user make searches on it.On the social media aspect, the working search engine marketing side of the listings coupled with the geo (mapping) marketing side of it can be bundled along and fed to social media networks for it to go viral. Social media can also be socially generated such as customer reviews which can be useful to give your establishment a boost. If you are doing a good job, you could be getting a decent five-star review, something that is credible in today’s marketing mix. Not to mention those SEO benefit you will be getting once the reviews were indexed in the search engines. That is why social media plays a very crucial part as one of the element that pushes a local search campaign’s effectiveness further.Many assume that the proper social media tool that came into play in local search are mainly of the typical application like we all know such as Twitter, Facebook and Foursquare. While, we may not dismiss the importance of these mainstream social media tools, local search still evolves around in a much more traditional side, just like its Yellowpage cousins where businesses are listed as directories or classifieds. We don’t deny while the effectiveness of Yellowpages is slowly declining, the form of it has undergone a minor superficial change in the form of search engine oriented directory which is fed as food to search engine indexing.One cool aspect about local search marketing as proven by Jack Mize is a business is not required to have a website. All they need is an account with Google for them to activate Google Places and freely ‘squatting’ at free pages sites such as Blogspot, Hubspot and Squidoo along with a tactical use of business directories. Some creative marketers only utilize good business and classifieds directories to launch their local search campaigns. Powered with few articles, press releases and viral video, they can make them skyrocket provided that the implemented tactic is executed properly.Local search marketing in 2011 is almost synonymous with the prominence of Google Places. Google Places is a salvation for marketers that offers free listing in which you can put up vital business details such as your business name, location, product/service offerings, opening hours, products, phone number, email address, and web URL. The best part is Google Map comes along with every entry making it very versatile and powerful.This marketing tactic comes with almost entirely zero cost to run. The only money involved is splurging for some directory listing fees normally for enhanced listings, and of course PPC fees. Social media is almost 100% free except some social bookmarking service that requires you to pay a small sum of fees. If you are resourceful enough, most social bookmarking networks, directories and classifieds with decent pageranks and reputation are mostly free.This technique, just like any other conventional marketing tactics need commitment as it can become a long-term investment in your online marketing campaign. Though it may not be an instant fix that will unleash instant cash flow but local businesses who invest in local search marketing will have the upperhand of being positioned handsomely to dominate their competition.They way that most marketing experts sees it, local search marketing is fast becoming one of the most powerful marketing subsets online which will be soon adopted as a de fecto method of choice for small and mid-sized businesses. This should not be overlooked when you begin allocating your marketing budget at the beginning of each fiscal year.To find out more how you can target your market based on specific demographics, head to Fortelytics, an internet marketing firm specializing in SEO, social media, and local search marketing.

School Security – Reviewing Your Options

University, College and School SecurityFirst, our heart goes out to the family, friends and my niece at Virginia Tech.Consultant vs. SalespersonWhen you have a security related problem, where do you go for answers? Many people turn to a security salesperson. This salesperson may offer a service like security guards or a product like security alarms. To receive total security protection, it is best to speak with a security consultant and not a security salesperson. A consultant can advise you in all areas, where a salesperson can only advise you on products or services their company offers.ConsultantA security consultant is a person trained in many areas from communications to alarms. They can review, advise and provide solutions to many problems. If you have a security problem, you first need to speak with a security expert. After you receive options, then you can seek out a security salesperson that meets your requirements. Never go to a salesperson first. This is where 99% of the public makes a mistake. If you want to buy a car, would you talk with a tire salesperson?A consultant will visit your location, conduct a detailed inspection and create a full report on their findings. Such a report might include things like employee habits, ease of access, landscaping problems, communication weakness, visual needs, and much more.To get the full picture of your security needs and solutions to correct problems, you need an expert in many areas. A security consultant can provide you with options and sources to meet your requirements.Consultants may also review details like placement of camera’s, types and needs for lighting or security film on glass. They can also review things like emails related to threats, student interaction and area warning systems.A consultant will promote their background and your needs in all areas, where a salesperson will only promote their product or service as related to one or two areas.Salespeople are Not ConsultantsSecurity SalespersonA security salesperson is a person which offers a product or service that their company sells. Many times, this is the extent of their job. Some salespeople are just starting in the business and lack the knowledge. Some salespeople have been in the business and have a limited amount of knowledge. Then you may encounter the expert salesperson. This type of salesperson will make you think that their product or service will be the answer to all your problems.Now, we do not want to put down security salespeople, as they do play a major part in the security industry. You as the customer need to understand that a security salesperson may only be able to talk about their product or service. Many states have different requirements for consultants and security salespeople. Ask to see your salesperson’s state security id. If the id says consultant and sales, then they can consult. If it just says sales, then they can just sell.There is no single solution to security at a location. No salesperson should ever advise a customer that their product or service will cure all. Just because you were sold camera’s does not mean a person can not break in a window. Just because you were sold an alarm system does not mean your student’s cars will not be damaged. For good security, you need to look in all directions, not just one or two.There are more security salespeople than are security consultants. Many salespeople try to act like a consultant, but a consultant will not act like a salesperson. A salesperson will sometimes be given a basic level of training, where a consultant may receive years of training in many subjects. A security consultant is many times former military or a former police officer. A security salesperson could have been a golf pro the day before. I have seen all types.Before you risk lives and property, you need to check out your security advisor. Ask your local police department to review the advice given by your security expert. Most of all, understand that good security will require several solutions.Good Luck!P.S.Yes, there is a former golf pro out there selling electronic security system to business sites in our area. So just because they sell it, does not mean they know it. Check them out and forget the business BS they feed you at times.Human ErrorWho is watching? You may have camera’s or guards protecting your site. One of the biggest problems with security is human error. People tend to sleep on the job, play on the job, look the other way or even think an event is not important enough to report. This is wrong and should be corrected.Lives and property are protected by people that make just above a basic wage. Many of these people have limited education and skills. Many of these people do not care about you, your people or your property. Face the facts, these people are there for the paycheck and that’s it.Do you know what a real security expert makes per year? A real security expert makes on the average over $100,000 a year. A real security expert will use their former training to protect you and your property. A security guard makes on the average about $8 per hour or about $8,000 per year. They will use their one day training to protect you and your property.


Which would you rather have protecting you and your property? Why would you cut cost to protect lives so important to others? Real security will cost. There is an old saying; “You get what you paid for”.ProtectionThe best level of security you can have is to hire off duty police officers to work at or patrol your location. An off duty officer still has full arrest powers and knows how to handle many types of problems. Speak with your local police department for more information.The next option you have is to hire Conservers of the Peace (COP). These are special police officers approved by the court system in your area. The officer has full arrest powers, but is limited to covering a single area. This area can be your site or even a city block.You could use armed security officers. These officers have limited arrest powers. They may be able to arrest if; (a) on your site only, (b) with owners permission, (c) with security company’s permission, (d) approved by the state. This option puts great risk on the property owner for legal damages if things go wrong.Last option is to use an unarmed security officer. This is the worst thing you can do if you are looking for security. An unarmed security officer is acting as a regular person. Many state do not allow them to make an arrest. They are good only for id checks, to open a door or to give someone directions. Many companies will use unarmed security guards because they are cheap. Then the company will complain when they have security related problems. You get what you pay for!Related ProblemsSecurity related problems may include: Lazy people, Sleeping on the job, Looking the other way, Failure to report all events, Tampering with equipment, Stealing from property owners, Giving out secure information, Thinking it’s a joke, Failure to follow SOP, Leaving the site without approval, Unprofessional toward employee’s and guest and much more.GuardsSecurity company’s will enter into a contract with a business or site. The contract may require people to sit at the site and monitor events. The contract does not state how much training a person needs. It does not state how long a person has been in the industry. It does not state how much sleep the person got the night before working. Because many security contracts do not reflect these areas, a security company will put just about anyone on the site.I have seen security guards be interviewed on the spot, be given a reading test, handed a uniform that did not fit and placed on a site to work that night. The security company’s only requirement is to keep the proper number of bodies on a site. They could care less if the person knew anything or not. It’s business and profits to them.If you contract or hire guards, you need to test them. Once a month, you should have someone unknown to them, try to get past the guards and then follow the trail. Did the guard stop the person? Did the guard report the events? Were the proper people notified? Test like this can help imporve your security and force guards to become ready for a real event.Another method you need to use is monitoring. You need to link any camera’s to a private location. This can be your office or the internet. Once every few days, look in on the camera images and then call a guard. Tell them they did a good job checking an id or let them know you were watching and just wanted to say they were doing a good job. This does two things for you. One thing it does is let the guards know you are watching them and the other thing it does is lets them know they are doing things right.Last thing you should do is watch the outside of your building. Many guards think they are out of camera view and will try to do things they should not do. Some will go to their vehicle and sleep, some will meet a friend outside and chat for an hour or so. Other will try to sneak things out or into the building. Watching outside once a week will let you know what is really going on at your location.One company I know had a problem with missing laptops. They advised the guards to check each person with a laptop to see if they had approval to remove it from the building. After a week, the guards relaxed on their duties. The owner then had someone enter the building, pack up all the laptops on one floor and hide them inside the building. When the guards checked the floor, they noticed all the laptops were gone. The owner then advised he was the one whom hid the laptops to prove a point. After that event, there were no more missing laptops. Sometimes you have to scare the guards into doing their job.InstallersYou may be having an alarm or camera system installed. Do you know if the installer is legal? Many company’s fail to check out their installers. They think the security company has done their job and the person is ok. This is the wrong way to think. This is your building, your security or camera system, your protection against crime, why would you not check out everyone.The state and federal agencies check out everyone connected to the installation or service of their security equipment. They look at the company, the salesperson all the way down to the person pulling the wire. You should do the same thing.When it comes to a security equipment installer, many installers must pass a background check conducted by the state. Once a person is approved by the state to install security equipment, the state will issue them a security id. The installer is required to carry the id anytime they are installing.As the property owner, you can check out to see if the installer is legal or not by asking to see their state security id. They are required by law in many states to show the id when requested by the property owner. If they refuse or give you some lame excuse, then call the police. A police officer can check to see if the person is approved by the state to install security equipment.Now, you may say “Why do I need to check their id?”. Some companies will use unlicensed or unregistrated people to install systems when the workload is high. Others will use illegal contractors to cut cost. Giving out secure information or information related to a customer’s security system, to an unapproved person is against the law in many states.This shady person can get your security code, learn placement of devices, learn when you are there and much more. They may return later to clean you out. Always check to see if the installers are legal. Do not trust the security company’s word. I have seen some top security companies use illegal contractors to install security equipment.The ReviewThe first thing you should do is walk off your property about 20 feet. Turn around and look. You need to make notes as to what you see. Are there trees blocking the view from a police car driving by the site? Are there items laying around that can be used as weapon? Is all the lighting working? What else do you see wrong?Doing things like this is called a security check. This should be done once a week. Keep records of any changes made by your staff.You can start with adjusting shrubs and trees. This is one of the biggest problems. People hide behind them, they have done this for 50 years and will continue to do so in years to come. Do not help them out. Never install a high shrub fence near a doorway. Keep all tree branch’s about 10 feet away from the building.Pick up any items laying around. Have all ladders stored away and secured after being used.Wait until dark and check all outside lights. Look for dark areas near the building and any parking areas. If using camera’s, you may want to install IR spotlights.You want to look at the windows and doors. Are there broken windows? Are doors left open? Are people holding doors open for others? Have locks been improved and are they being used? Is there security film on the windows or glass areas?Look at the parking area. How far does one have to walk to get to their vehicle? Do security officers walk people to their car? Do you offer a mobile security patrol unit to tour the outside of the building?Do you need to install barriers to direct vehilce or human traffic in another direction.Hidden CamerasAre there strange people sitting around outside watching your building? Are there people using video cameras?Have you conducted a RF video sweep for hidden cameras. Visitor’s and students can install hidden video cameras inside your school and learn when you enter an area. Some students install or even wear hidden cameras to record illegal images of women undressing. Do the sweep, you may be surprised at what you find.A simple wireless video receiver is connected to a small handheld monitor. Walk to an area and tune the receiver from one end to the other, very slowly. Watch the monitor to see if you get a picture. If you get a picture, then use the image to id the location. Do not remove the camera. Wait to see who goes to check the camera. That should be the person whom installed it. Once you id the installer, then you can contact the police.Monitor internet traffic at your school. Many people know about the internet, but there are only a few of us whom remember the newsgroups on the back of the internet. Some students will post threats and other information on these newsgroups. Have your computer expert install a keyword monitoring system. This will alret you when special keywords are used on your computers.Threats by CellphoneStudents have turned to making threats by cellphones. This can be a threat toward another student or to the school. Place signs up that restrict cellphone use while on school property or during main school hours. Talk with students about getting threats by cellphone, let them know you are there to help.There are so many areas outside of a building, that relate to security. Speak with a security consultant for advice.EquipmentThe list of equipment that can be used is very long. On the outside you can install IR Beams to alert you of people walking near a building or use hidden microphone’s to hear someone walking across the grass. You can use motion activated camera’s to see movement or install thermo sensors to pick up a person’s body heat.


You can look at the option of driveway sensors, air pressure sensors, contact sensors under door mats, grounding sensors on handrails and even use sensors that detect body odor.For the inside, you have camera’s, door contacts, card readers, bio sensors, pressure mats, glass breaks, microphone’s, heat sensors, changing air pressure sensors, motion sensors, IR beams, microwave sensors, RF sensors and many more.Think FirstA security consultant can review your site and provide you with options. We have listed just a few things that may improve security at your school. Each location is different and should be reviewed on it’s own merit. Once you have the list of corrections that are needed, you can then contact a security salesperson in that field.Other areas to consider are computer security, area horns, paging systems, panic button keychains for insturctors, RF taging system for instructors and students location while on the property, cellphone 211 notification system, emergency locking system for inside doors, able to lock classroom doors, security doors or safe rooms, classroom emergency phone system, microphone’s in classroom ceiling, outside emergency video patch for police.You may also want to use an RF remote command control center. This is a wireless unit worn on the arm or held in your hand. You can open doors, view camera’s, lock out card readers, lock doors and more, all from up to 1/4 mile away from the site. It is a system used in some jails to take back control of a command center if taken over by inmates.Always look into and report any person or students that you consider a threat to others. Set up your own security team. Update your SOP to meet today’s students and technology. Spend the money for a consultant. They may save you money in the end. No site, not even a jail is 100% secure. You can only do your best and that is all anyone will ever ask of you. Do not go the cheap route, it may cost someone their life.Read more at http://www.securitytoday.netAbout MeI just wanted to share some of my knowledge with everyone and hope you have learned something. I write a weekly magazine at http://www.securitytoday.net for anyone interested in learning more.Over 15 years in the sales, design, install and service of electronic systems. Background in secure communications, electronic security systems, cctv, matv, card access, fiber optics, Bio systems, fire, professional audio/ video, gate controls, wireless devices, RF uplink/downlink and more.Most recent major position was to repair security systems for 40 locations to include a bridge and 2 tunnels damaged by the attacks of 9/11 in NY/NJ. I was picked out of over 10,000 people for the contract due to high skill level in many areas. This contract was funded by an emergency act of Congress. I then worked to design a new electronic security system to withstand future attacks.I provided supporting design for a $10 million electronic security proposal for British Airways property at JFK airport.I was requested to sit in on the first phase for the restructure of nationwide airport electronic security, under a new TSA contract with Lockheed Martin in Virginia, USA.I have been a major installer on high security jails in Virginia.I have built a broadcast station for the US President at a military post and linked it back to the White House.I installed a broadcast TV station for the US Coast Guard in NC, USA.I was former communications coordinator for World Cup Soccer ’94 in Florida and before that I was a Secure Communications Expert with the US Army, teaching and repairing major communication systems.I have several awards from the US Pentagon and the military for new inventions.I am willing to work under contract with your site to review your need of electronic system improvements.I am CEO of Young Media Group, LLC and produce several publications and video’s related to the electronic security industry and music industry.Visit www.securitytoday.net or www.youngmediagroup.net [http://www.youngmediagroup.net]

Planning Strength and Speed Training For American Football

American Football, like many other sports, has a history of coaches with a poor understanding of the sport’s demands inflicting upon players the necessity to run laps of the pitch, and engage in other forms of training at odds with the sport’s unique demands. With a constant stop start style to the play, with the average play lasting no longer than ten seconds, followed by a much longer rest period, its demands are closer to traditional sprinting and weight training methods, than sports such as Rugby or Boxing, where there is a much greater endurance element required. At the same time, the sport has a big element of lateral mobility and technical considerations to consider, absent from pure speed or strength sports.This article will look at ways to incorporate speed and strength training methods to assist a player looking to improve his speed/strength during the football off-season. Each element will be considered individually. Given the wide range of requirements for the different positions in football, this article will focus on training planning for a typical week for Linebackers, Backs and Strong Safeties, although the advice is applicable to most positions except Kickers and Offensive/Defensive Linemen. Even then, many of the elements would remain broadly similar for these positions.Strength TrainingMost American Football players today will already place a large emphasis on strength training as this has been emphasized for a comparatively longer time in the sport due to the ever increasing demand for larger and stronger athletes. This does not mean that players should automatically follow the training advice handed out in bodybuilding magazines, or follow a generic college training program. Unfortunately, most college programs suffer from being overly simplistic due to the need to try to train 40 or 50 athletes at once in a facility. This type of training leads to the most simple, easy to administer programs being handed out to athletes, rather than the most effective. Similarly, athletes who believe bodybuilding programs can enhance sports performance may potentially gain some muscle size but at the expense often of relative strength and speed going down, as well as a decrease in joint mobility if emphasising single joint exercises. Additionally, bodybuilding programs’ emphasis on training to failure and exhaustive work on individual muscle groups will lead to less energy being available for the high intensity, explosive work which football demands.Split Training vs Whole Body TrainingMost players will often follow a typical bodybuilding protocol where individual muscle groups are trained once per week with very high volume. Unfortunately, while this may work under certain circumstances for bodybuilders, football players cannot afford to adopt this method. Most significantly, this method of training makes it very difficult to integrate training with the demands of improving other elements vital to success in football. For example, many bodybuilders will train back, quadriceps, hamstrings on separate days. This will mean for most of the time players will have insufficient energy to perform their other drills, sprint work etc due to excess muscular fatigue. Furthermore, split training will mean the central nervous system is always under stress from constantly performing high intensity activity leading to impaired recovery and ability to perform other drills outside the gym with the required intensity.


This leaves two options. The first is to adopt a lower/upper body split and the second is to adopt a full body training program. Both options have their advocates. Splitting the body into lower/upper will mean legs get trained twice a week meaning five days are left for rest. By only training legs on those two days, a greater volume of work can be performed on training days compared to a typical whole body approach consisting of hitting the weights on a Monday, Wednesday, Friday basis, where because of the increased frequency and need to train upper body as well, leg training volume would need to be reduced.Depending on the athlete’s needs an upper/lower split is usually more useful for increasing strength and muscle size as many will struggle to maintain the intensity needed for a long, whole body training workout. A sample lower/upper body split would be as follows:Sample Strength Training SplitMondaySquats 4 x 4-6
Romanian Deadlifts 4 x 4-6
Step Ups 2 x 8
Pullthroughs 2 x 8
Ab Rollouts 2 x 8TuesdayIncline Bench Press 4 x 4
Hang Cleans 3 x 3
Shoulder Press 2 x 6
Pullups 2 x 6
Tricep Extensions 2 x 8
Barbell Curls 2 x 8ThursdayPower Cleans 5 x 3
Snatch Grip Deadlifts 3 x 5
One Legged Squats 2 x 6
Glute Ham Raise 2 x 8
Hanging Leg Raises 2 x 10FridayClose Grip Bench Press 3 x 5
Pullups 3 x 5
Incline Dumbell Press 2 x 8
Seated Row Machine 2 x 8
Tricep Extensions 2 x 12
Dumbell Curls 2 x 12Speed TrainingSpeed training for football players needs to consider the fact that football sprints are usually of much shorter duration than sprinting in track and field events. At the same time the body mechanics of football players will be different to those you see in top class sprinters.Having said that, a speed training program for football players will have a large degree of overlap with that of Olympic athletes but with a limited requirement for the type of speed endurance work performed by sprinters during the summer track season. Instead a football program should primarily emphasise acceleration techniques with a smaller component of top speed work so that for the rare occasions that a full sprint is required, the player is able to maintain his top speed for longer.Although there are many differing views on how to train speed, the approach used by Charlie Francis[i] is one which works well for integrating the other aspects of football training.Speed Training Template for Off-SeasonMondayWarmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practise a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration Work – 6 x 20m (2 or 3 point stance and accelerate through to 20m)
Acceleration Work – 2 x 30m (Run from standing start to 30m)Rest times between sprints should be 2-3 mins for 10m work, 3-5 min for 20m work, and 4-6 min for 30m work to ensure full recovery is attained.The astute reader will notice the sprints are combined on a day where the weights pushed will be heavy. Depending on the athletes needs, they could sprint in the AM and do the weights in the evening or vice versa. Both approaches will work. The main factor behind placing sprints on the same day as weight training the legs is to allow for greater CNS and muscular recovery. Trying to sprint on separate days (e.g. on Tue) would mean the legs still being fatigued from the day before and then having less rest before the next weight session for legs. By contrast, combining weight training with leg work on the same day is something sprint coaches usually recommend.TuesdayWarmup – 5 min general warmup
Mobility Exercises – 10 min
Running Drills – 10 min
Tempo Work 8-10 x 100m @60-70% speedTempo training is running the distance at a sub-maximal speed and walking the next 100m. It is very important both for active recovery (recovering from the previous day’s exertions), learning to run in a relaxed manner (many athletes strain too much when sprinting maximally), and for overall conditioning and fat loss (the intervals being approximately similar when running/walking, as the work/rest time in football and in fat loss protocols such as Tabata).WednesdayWith another high intensity day scheduled for Thursday, Wednesday is a time to rest and recuperate. Some mobility and drill work is okay for those who need it though.ThursdayWarm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 6 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 3 x 30m
Top Speed – 3 x 50mThursday’s sprint training session is partnered with a relatively low load, explosive lifting weight training day. The sprint distances complement the weights by being of a greater distance and speed. This is the day when the football player will work his maximum speed but we keep acceleration work in, albeit at a reduced volume, as acceleration is a very important factor for football as well as helping to warmup the body for the top speed work. Rest times can be up to 10min long for the top speed sprints. The work conducted has to be of a high quality with full muscular and CNS recovery between sprints the aim of the athlete.FridayTempo Work – 8-10 x 100m
This day is a repeat of TuesdaySaturdayWarm-up – 5 min general warm-up
Mobility Exercises – 10 min
Running Drills – 10 min
Start Work – 4 x 10m (Practice a 3 point or 2 point stance and perform a maximal 10m sprint)
Acceleration – 3 x 20m
Acceleration – 2 x 30m
Top Speed – 2 x 50m
Top Speed – 2 x 60mSaturday is the day when we should be at our freshest. There is no weight training prior to training and we are furthest removed from the draining effects of the heavy weight training conducted on Monday and Tuesday. There is a greater emphasis on top speed work this time with an increase in the distance up to 60m. This should be the time the athlete is setting his best times.


SundayRestGoing Past a WeekAt this point it should be pointed out that the approach given is for a sample training week in the off-season. Strength and speed training should still be periodized as normal. A favored approach of many programs is to gradually increase training volume and intensity before incorporating a week of reduced volume and intensity to allow for supercompensation and CNS recovery to take place. A 3/1 split of hard training followed by an easier “unloading” week will help promote continued improvements rather than trying to constantly add weight/sets/sprints to the program which will only lead to stagnation.At the same time, other exercises and techniques will usually be incorporated to provide the athlete’s body with new challenges but the overall goal should remain the same which is to increase strength and speed over the long haul. Although it will be easy for a beginner to make rapid improvements in both strength and speed following a structure such as that outlined, at some point it is likely that either the weights or the speed work will have to be reduced in volume (although not intensity) and maintained so that the other quality being work can be emphasized.Most 100m sprinters will usually go from a program where strength increases are emphasized in winter to one where weight training is restricted to maintenance only so that full attention can be devoted to maximal speed work during the summer months.Of course, for American Football players, they may have a differing view on which element needs emphasizing but the fact remains that given that neither strength or speed improvements in-season are realistic, the player should look at his off-season training program and consider which variable he needs to work on the most. Then, he can perform a greater or lesser amount of speed or strength work as deemed appropriate by him and his coaching staff. For a strong athlete with limited speed this would mean reducing the volume of his weight work on his training days and training speed first in the training day, when the CNS and muscular system is freshest. On the other hand, a weak, fast athlete may wish to perform a limited amount of speed work and increase his weight training volume so that he can bring up his strength levels quicker.Other FactorsMany other factors beyond how the athlete structures his training are important including mobility drills, nutritional support, supplementation, recovery and regeneration techniques, and technical work. Although these are beyond the scope of this article, each element should be implemented carefully. Please check the other articles at this site for further reading.[i] The Charlie Francis Training System (1992)

10 Alternatives To Getting Rid Of Your Pet

So you’ve had your dog or cat for a while, and your life is changing, and now you think you need to get rid of your pet. But are you sure this is what you want to do? Getting rid of your pet is a very drastic measure. If you leave your pet at a shelter, you may think he will find a new home soon. But it is unlikely. Many high-kill shelters must euthanize animals each day in order to make room for new ones who have come in. Some animals are only at the shelter for four or five days before they run out of luck. Fifty-six percent of dogs and seventy-six percent of cats in shelters are euthanized… many of them healthy, well-behaved animals whose owners simply didn’t have time for them anymore. Even in a no-kill shelter, your pet may be doomed to live out the rest of his life in a small cage if he is not chosen for adoption.
If you are willing to try keeping your pet, there are many things you can do. Lets look at some of the most common reasons why people get rid of their pets, and how to get around them.Reason 1: I’m moving.
Solution: Bring your pet with! A quick Google search for “pet-friendly housing” will show you many different directories of rental housing that allows pets. Here are just a few that I found: People With Pets, Pets Welcome, My New Place, Pets911, Home With Pets, and Dog House Properties. And pet-friendly housing is not just limited to those sites! Many apartment buildings and complexes will allow pets. You may have to pay an extra security deposit. But in the end, it will be worth it, to keep your pet with you!
Here is something else you should know. If things get really bad and you have no place to live, you still may not have to give up your pet. Pets Of The Homeless is a website that works to help homeless people to keep their pets, or find temporary homes for their pets until they get back on their feet.Reason 2: I can no longer afford my pets.
Solution: Call your local animal shelter, or food pantry, and ask about pet food banks. They do exist, and are becoming more and more common! You can even make your own dog food, which may be cheaper in the long run. (Its not difficult! Dogs can eat much of the same things we eat!) Your local animal shelter, or your veterinarian, may also be able to tell you about free or low cost vet care for your pets.


Reason 3: My new boyfriend/girlfriend/fiance/roommate doesn’t like pets.
Solution: Are you really going to sacrifice your pet on someone else’s whim? Are you sure you want to date someone or live with someone who doesn’t like pets? That’s a pretty big lifestyle change to make for someone else. If you’re sure you want to stick with this person, work out a compromise. Maybe your pet can be banned from certain areas of the house, like the bedroom or the kitchen.Reason 4: My new boyfriend/girlfriend/fiance/roommate is allergic to my pet.
Solution: As long as the person’s allergy isn’t life threatening, there are many things you can do to greatly reduce the allergens on your pet. Keeping your house clean is a giant step. Dust and vacuum frequently, and use a vacuum cleaner with a HEPA filter if possible. You can buy an air filter for your home that sucks the allergens out of the air. A company called AllerPet makes a special liquid that you can wipe your pet down with regularly to get rid of the allergens on him. Sprinkling flax seeds in your pet’s food can also reduce the amount of dander he produces. The person may even be willing to take allergy medication! After all, many people have seasonal allergies and take medicine regularly. They don’t just get rid of the seasons!Reason 5: We’re having a baby.
Solution: Pets and children are a great combination! Most pets are perfectly fine around children, although they may be a little confused by the new arrival at first. You should always supervise your pet around young children. When your child is an infant, he probably won’t be unsupervised anyways, right? As your child gets older, you will have to teach the child to be gentle with the pets. Do not allow your child to pull your pet’s tail, poke him, pick him up, etc. Many people feel that a pet should be obligated to put up with whatever your child deals out. But that is not good for anyone involved! Teaching your child, from a young age, to be calm and nurturing around pets, is a great learning experience for the child. If you have a dog, you may want to do some extra training with him before the baby comes, to teach him not to jump up on you when you’re holding the baby, etc. Other measures may include banning the pets from certain areas of the house, hiring someone to come walk your dogs or clean up after your pets when you don’t have time to, etc.Reason 6: I have developed health problems.
Solution: Speak to your veterinarian, neighbors, friends, people at your place of worship, etc. You can probably find some volunteers to help you take care of your pet. Having a pet can be a source of comfort when you are ill. In fact, many studies have shown that people with pets have lower blood pressure, lower heart rates, and are generally more healthy, than those without pets. If your health problems are so severe that you must move into a nursing home, maybe you can find someone willing too foster your pet for you.Reason 7: My pet has developed costly health problems.
Solution: Speak to your veterinarian about this. They may be able to guide you to low cost veterinary clinics, veterinary schools that offer low cost treatment, etc. Many veterinary offices now offer payment plans for treatment. They may be able to help you find creative ways of raising money to pay for your pet’s treatment, too!Reason 8: My pet still isn’t house trained.
Solution: If your pet is suddenly having “accidents” around the house when he used to be house trained, there could be a medical reason. You may want to consult your veterinarian. If the house training has just never completely been accomplished, you may have to start over from scratch. For a dog, take him out more frequently and try to get him on a schedule. If you are not home during the day, and your dog is eliminating on the floor or furniture while you are gone, you may want to consider crating him while you are not home. For a cat, switching to a different kind of litter, getting a bigger litter box, or moving the litter box to a different area of the house, can help. Clean up accidents with a mixture of vinegar and water. This mixture gets rid of the scent of urine or poop, so that the pet doesn’t feel the need to “mark” that area again.


Reason 9: I work long hours, and don’t have much time to spend with my pet. Its not fair to him.
Solution: While it may seem unfair that your pet has to spend time alone, it is still better than making him take his chances in a shelter! There are simple measures, such as providing stimulating toys for your pets, or leaving the TV on during the day, that can help your pet to feel less lonely. One nice thing you can do is buy your pet a special blanket. Sleep with it in your bed for a few nights before you give it to your pet. It will smell like you, and offer comfort to your pet when you are away from the house! You may also want to consider pet day care, or hiring someone to stop in during the day to play with your pets. Also, spending as little as fifteen minutes before you leave for work, just playing with your pet and spending quality time with him, can make a real difference. You don’t have to be a perfect owner and spend tons of time hanging out with your pet. He will love you the way you are… and again, it is better to be alone at your home than to die alone in a shelter.Reason 10: My pet has behavior problems. He bites/scratches/jumps on me, barks too much, etc.
You may want to consider a training class for yourself and your pet. Petco and Petsmart offer fairly inexpensive training classes. It can be a good investment! If you can’t afford this, then the library can provide books on dog training, and the Internet can provide websites with tips. Try Googling a specific problem you’re having. For instance, search for “teach dog to stop barking.” Spending ten or fifteen minutes a day working with your dog, and then consistently rewarding your dog for positive behavior, can make a huge difference.These are just a few of the common reasons why people consider giving up their pets. But remember, every problem has a solution. So, before you give up on your pet, please take some time to remedy the problems!