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Simran Gill » Fitness

Posts Tagged ‘Fitness’


ArticlesFun with Data – NFL Combine Results

2861856437_7037474353[1]Strength, Speed, Agility – what more could you ask for in an athlete? (besides skill and talent, I suppose). The NFL combine results do a great job of serving as a benchmark for athletics, and it gets especially interesting when you start to segment results by position, and examine correlations between the various tests.

Due to my interest in sports, and my nerdy tendencies, I’ve gone through and charted out the results.

The reason for doing this followed from an article I read where the following was stated:

It’s also rare to see someone with a 30 inch or better vertical jump who can’t run a sub 5.0 forty.

The results seem to support this statement- Examine where the best fit line crosses the 30 inch plane below (at 5.00 sec). (click on the chart to see a larger version)

40 time vs vertical leap

40 vs. vertical.small

The following chart has a very high R^2 value – showing that 72% of the of the performance in broad jump can be explained by the performance in the vertical leap. This makes sense.

vertical leap vs broad jump

vertical vs broad jump.small

The final chart shows who is really scary – Look for the outliers. Those in the 4.5 second range with over 25 reps on the bench are people that are different from you and I.

40 time vs bench reps – determines who is really scary

40 vs. bench.small

From each of the graphs, there are formulae that can be used to predict what the results in one test will be based another. Below are the formulae, accompanied with the R^2 values, or the explanatory power of the formula. The higher the R^2 value the greater the explanatory power (Max of 1.0).

Chart Formulae


As well, a table of the raw combine data (which the NFL does a bad job of doing) – The names also link to the player profiles, though I suspect these links will break once the NFL draft page is removed. You can sort by column by clicking on the headers. (click the Read More link to see the tables)



Daily LinksBookmarks for June 15th through July 2nd


ReviewsBook Review: New Rules of Lifting for Women

nrol4w1I’m not a woman.

Now that we’ve cleared that up – I can say that this book is excellent. The author has a sharp wit, and hits all the key points. It will keep you entertained while addressing all the concerns you might have.

My only criticism is that the book is a bit light on exercise specific biomechanics (why to do one exercise over another). Highly recommended.

(Alwyn Cosgrove compiled the actual workout programs, and is a contributer to T-nation.com – The rest of the text was written by Lou Schuler)

Rating of 4.5 stars
Book rating: 4.5 of 5.0 stars


Daily LinksBookmarks for February 26th from 15:32 to 22:53


ReviewsBook Review: A View from Above


This was, by far, the worst book I’ve ever read. It rambled on incoherently for its entire 300 pages. I just kept reading because it was so bad, and I wanted to be able to say I made it through.

Wilt really should have hired a ghost writer for this one – I’m sure he would have had plenty of great material (even if half of what he said was BS) – For those who didn’t know, he claimed to have had sex with over 20,000 women (that’s 1.14 women per day from the age of 15 up until the day of his death, a rate of almost eight women a week).

Rating of 1.0 stars
Book rating: 1.0 of 5.0 stars


GalleriesPictures from Whistler/ Blackcomb Skiing


ArticlesA Beginner’s Guide to Weightlifting & Strength Training

picture by Jon Tunnell
Beginner Workout Program (838)

It’s actually less of a guide, and more of a simple program – but I thought Beginner Workout Program (838) (PDF) for anyone looking to get started in the weight room.

I recently created a foundational program for a weight lifting novice. The program hits all the major muscle groups, and provides 2 alternating workouts: workout A, a push day; workout B, a pull day. If you are a man, or a woman – the program (or any program) will be equally applicable. For more on this outlandish statement – read here.

Input Sheet

Each exercise is composed of sets. Between each set take approximately 2-3 minutes of rest. Each set will be composed of repetitions, which are the number of times you complete the weight lifting motion. This workout calls for 5 exercises per workout, 1 warm-up set & 3 working sets for each exercise, and 6-8 repetitions per exercise.

For each exercise, the approach is as follows:

  1. Do 1 warm-up set with a weight that is light enough that you can do 12 repetitions easily
  2. For the first working (or real) set, choose as much weight as you can do for 8 repetitions
  3. If you can do more than eight repetitions, increase your weight so that you can no longer do 8 reps per set. It’s ok if you can only do 6 reps at the new weight. Maintain at the new weight until you can increase above 8.
  4. The final repetitions of each set should be a struggle – Lifting weights is work, and you should push yourself as far as you can at each opportunity.

Workout A - Push day
Workout A – Push Day

Guidelines for the program:

  • Get Clearance – Make sure you’re medically cleared to lift weights – see your doctor
  • Get Advice – Have someone who knows what they’re doing show you how to do the exercises properly – Either a Professional trainer, or someone of equivalent knowledge (not the guy at the local gym who spends all day talking to anybody who’ll give him the time of day)
  • Stretch before and after you lift – Flexibility is very important – and something that I need to develop more of (At one point I was very flexible, but times have changed)
    Set goals, track your goals, and record your daily progress
  • Eat properly – Make sure you get enough protein! Make sure you eat enough of fruits and veggies! If you pound meat (low cholesterol meat) and fruits and veggies all day, you won’t have any temptation to eat crap.
  • Sleep enough – This is one where I fall short – It’s recommended to sleep 7 hours a day – If you sleep more than that, you will die earlier, less than that, you will not develop your body, and will also die earlier

Workout B - Pull day
Workout B – Pull Day

Resources I used for putting this program together (and whenever I need training information):

  • exrx.net - One of the best and cleanest resources around
  • T-Nation – Excellent articles by some outstanding writers (Including John Berardi)
  • Bodybuilding.com – There are pre-made programs, and exercises
  • JohnBerardi.com – Great articles here. He’s one of my most trusted sources of workout knowledge.

ArticlesThe Stawamus Chief Hike

I’ve got some new pictures up that showcase some of the beauty Vancouver (and surrounding area) are famous for. Biggie and I drove up to Squamish to hike the infamous chief, although we decided to pass on climbing the granite face, and instead went for the hike up the back.

The total trip took just over five hours and is comparable in difficulty to the Grouse Grind (although a bit longer):

  • 45 minutes – Trip to Squamish – It’s a very scenic drive, although it is also famously perilous. The Sea to Sky highway definitely one of the more beautiful drives I’ve been on.
  • 1hr 40 minutes – Hike up the Chief – Starts out slower than the grouse grind, with about equal difficulty, although you do have to get more creative when you get near the top and the trail gets steeper. At certain points, you have to use chains and ladders drilled into the rocks to help you climb the granite.
  • 1 hr – Lunch Time – There are three peaks, and we picked the first peak because we were told it had the best view; We were not dissapointed as our pictures will indicate. We enjoyed the sun, pounded Subway, and tried to keep away those little chipmunks.
  • 1 hr 20 minutes – Hike Down the Chief – The trip down was boring, and seemed anticlimactic. We wanted to get home, and it seemed to go one forever, it may have even lasted longer than the 1 hr 20 minutes I remember. The trip down is easier on your cardiovascular system, but much harder on your joints.
  • 45 minutes – Trip Back to Vancouver – By this time, you’ve got to make sure you’ve got an alert driver. It is very likely all the passengers of the car will be sleeping.
  • 5 hours 15 minutes – total trip time – The perfect length for a day trip, and you can still get back in time to party all night!

Even though it was a cloudy day in Vancouver, it was sunny up in Squamish, so make sure to check the Squamish webcam pictures before you go – you might be able to escape the rain.